YPSI – Wolfgang Unsoeld

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YPSI Bench Press Manual – Frequently asked questions (FAQ)

Any questions about the YPSI Bench Press Manual?

Here is probably the answer:

Can I do the programs of the YPSI Bench Press Manual in my home gym?

Yes, depending on the equipment you have at home. What you need is:

– Power Rack or Bench Press Station

– Chinup/Pullup Bar

– Barbell and Plates

– Adjustable Bench

– Adjustable Pulley

– Dumbbells

Can I do programs of the YPSI Bench Press Manual in a regular public gym?

Yes, depending on the equipment the public gym has. What you need is:

– Power Rack or Bench Press Station

– Chinup/Pullup Bar

– Barbell and Plates

– Adjustable Bench

– Adjustable Pulley

– Dumbbells

I have shoulder pain, can I still do the program?

If you have acute pain, do not bench press or do any other exercise were you feel the pain. From a soft tissue perspective, pain is based on dysfunction in the relation of flexibility, mobility, stability and ability. That means, the main reason to get hurt is doing something that one isn’t prepared to do. To improve mobility and stability consult with a qualified personal trainer, fascial stretching expert, physiotherapist, chiropractor, osteopath or any other expert in these two areas.

I have shoulder pain doing behind-the-neck presses, can I still do the program?

Yes, go to chapter 9 for details on how to progress in this situation and the exact exercises to do.

I have shoulder pain doing Dips, can I still do the program?

Yes, substitute the Dips with DB 15° Decline Bench Press with a neutral grip. The sets, reps, tempo and rest stay the exact same. Also focusing on proper execution of all the upper back exercises to increase upper back strength which is important to be able to do dips without shoulder pain.

I have wrist pain benchpressing, can I still do the program?

Yes, wrist pain is commonly caused by poor technique. Check Chapter 4 on Bench Press Technique for more details.

I have never done a bench press before, is this program ideal for me?

Yes, the initial phase of the programs will create a sound foundation. The program is built on a step by step approach to introduce or improve bench press safely into the program.

I am a female, can I do the programs of the YPSI Bench Press Manual?

Yes, of course, you can.

Does this book contain any nutrition or supplement chapters or recommendations?

The whole YPSI Bench Press Manual is built around the Bench Press including detailed information and training programs. Therefore this book does not contain any information on nutrition or supplements. For a step-by-step approach to individualize and optimize nutrition and supplementation check out the YPSI Online Coaching Program.

Do I need a personal coach to do this program?

No, all 6 phases of programs contained in this book will provide a detailed prescription on how to read and do the programs and clips and videos of each exercise as well as benchmarks in the programming that guide one from one program to the other.

I don’t think my body type is ideal for the Bench Press, can I still do the program?

Yes, all 6 phases of programs in this book are tailored to different body types, as well as a whole chapter on how to optimize technique so it fits your body type.

I currently have a different training program that I will do for the next months, does it still make sense for me to order the book?

Yes, one reason to get this book is the information beyond the 6 phases of programs contained in this book. And of course, all programs will provide an educational component on how to program design for the Bench Press and beyond.

Do the programs also contain programs for the lower body?

This eBook only contains upper body programs tailored towards the Bench Press. You can combine it with the lower body programs from the YPSI Squat Manual if you want to focus on improving your squat or from the YPSI Deadlift Manual if you want to focus on improving your deadlift.

What type of periodization is used in the programs?

The 6 phases are periodized based on the Linear Periodization Model with a fairly narrow spread in intensity to minimize the detraining effect and the goal of peaking in maximal strength to set a new personal record in the Bench Press. For more knowledge on Periodization check out the YPSI Online Module C. 

Do I need a spotter?

In each workout you will only do one heavy set per primary exercise. Heavy means you will go the RM, repetition maximum, so if you do 6 reps and can’t get a 7th rep the set is over. For that one heavy set per workout a spotter is ideal. Please note though that you should never get pinned by the bar, so you should never actually need a spotter, as getting pinned by the bar decreases recovery capacity significantly, which is what you want to avoid.

Can I use a Smithmachine oder Seated Chest Press?

No, neither one is a barbell bench press and brings more downsides than upsides.

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