The Bench Workout: Hardcore Circuit Training for Men

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The Bench Workout: Hardcore Circuit Training for Men

Understand The Correct Method Of Weight Lifting Bench Press

Article by michael russell

Understand The Correct Method Of Weight Lifting Bench Press – Health – Fitness

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To get the best results from bench presses you should not worry too much about the actual piece of equipment as most weight lifting benches are very similar in their design and function. What you do need to understand is how to use the bench correctly to bring about positive changes in your physique in the shortest time possible.

Before you begin any exercising always be certain that you warm up. It is all too easy to pull a muscle especially if you have not worked out in a while. An injury would only delay your progress, so always stretch before starting.

Your grip on the rings will have an effect on your performance. A wider grip would allow the pec muscles to be stretched to a greater degree; a narrower grip would not be so effective. Always be certain to wrap your fingers completely around the grip as the consequences of accidentally releasing should not need to be explained!

It is not just the up and down motion that can develop your muscles, try pushing your hands together when also gripping the rings. This will help to tone your pecs and also shoulder muscles. For the best results you should always try to keep your feet planted solidly on the ground. This allows you to have a greater stability and therefore be able to attempt a greater weight and lift.

Do not support any weight on your head as this can cause you harm. It is best not to even focus on the bar. If possible concentrate your gaze across the room or ceiling. You need to be planted solidly on the bench. If the positioning of your spine is incorrect there is the risk of an injury. Your shoulders should always be kept level with each other.

No matter what your age, as long as you understand how to do bench presses correctly you should easily be able to enjoy the fruits of your labor. Whatever your reason for wanting to build up your upper torso, understanding the correct techniques will save you a lot of energy and potentially prevent you from causing yourself any harm.

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Use a Standard Weight Lifting Bench to Build More Muscle

A regular standard weight bench can help you build more muscle with your bodybuilding workout routines if you know how to use one correctly. Set an olympic weight bench in flat, incline, and decline positions for more options on executing compound exercises. In the flat position, do dumbbell and barbell bench presses using 4 sets of 8 to 12 reps. Do that for 3-5 weeks. Then switch over to 5 sets of 5 reps for a few weeks afterwards for proper periodization of volume and intensity. Now adjust the bench to the decline position and use dumbbells for bench presses. Start with a low volume approach. An example would be 6 sets of 3 reps or repeat five sets of five reps again.

Then go to a lower intensity (with respect to weight) and higher reps and increased frequency. Something like 4 sets of 15 would be fine. Now switch to the flat position on the weight bench and periodize accordingly again.

You can follow this same periodization scheme with other compound movements like bench rows, db rows, and shoulder presses.

You can see how versatile a weight bench is for building more strength and muscle mass. Add a squat rack or full walk-in power cage to the bench and you can perform a number of lower body compound exercises. These include deadlift, squat, stiff leg deadlift, and good mornings. If you’ve followed the above examples, you’ll know that you can organize these movements with the same rep, set, and frequency schemes. Do high reps. Do low reps. Vary your training. You’ll build more muscle and strength in the long run if you use a standard weight lifting bench wisely. It makes for a great addition to your home gym.

Bench Press
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How Powerlifting Shirts Can Massively Increase Your Bench Press

Article by Anne Douglas

Anybody who has ever attempted bench pressing with powerlifting shirts need to know that there is a fine line in between carrying out it proper and dumping. Contemplate it the way you’d a golf swing. The perfect golf swing is smooth and effortless, and so may be the perfectly executed shirted bench press. You should feel as if the excess weight isn’t even there. Powerlifting shirts have already been in the marketplace for years and it was initially developed to shield a lifter’s shoulders and pectorals throughout competitors.

Sometime inside the 1980’s, however, excess weight lifters discovered that certain types of powerlifting shirts not just protected them from injury, but also enhanced their performance in bench presses. The fabric in the shirt coils as you lower your arms and then springs loose as you lift your arms. This locations extra pressure on the bar, as a result making it achievable for you personally to propel much more weight. Of course, the outcomes you get is going to be straight proportional for your potential to best your method.

And since using powerlifting shirts is really a bit of an art, you will find some points that could go incorrect once you bench press with such a shirt. Here are the typical errors you should stay away from when undertaking shirted bench presses:

Collapsing- If you bench press flat-backed, then you are not probably to experience this problem. But, most powerlifting shirts are created for arched benching, which implies that the sleeves are attached at an angle which is conducive to loading at a range of 25-45 degrees. In the event you drop beneath this ideal angle, you might nevertheless have the ability to hold the excess weight, but you will possibly have no more power left for the press. To make sure appropriate position and to make sure that your shirt does its job, always focus on driving your sternum as much as the ceiling and load only within the intended angle of your shirt.

Heaving- This mistake happens whenever you throw the excess weight back in the rack rather than pressing it upward as you should. Heaving generally final results from the initial mistake – collapsing – because when the bar is positioned too low, you are going to no longer have any leverage to bench press it back up. An additional feasible cause for heaving is if you’ve somehow cocked your wrist as you brought the excess weight down, thus putting your elbows out in front of the weight. To prevent this mistake, you are going to must ensure that you simply usually do not collapse and that you maintain correct body position throughout the movement.

Overtucking- As you start to break in the elbows with all the weight out, the shirt start off to take the weight. Nevertheless, in case you bring your elbows too close to your sides, you’ll be sabotaging the movement. Tucking your elbows is important in guarding your chest and front deltoids against injury. But, when you bench press with powerlifting shirts, an excessive amount of tucking can take the tension out from the shirt. To prevent overtucking when performing shirted bench presses, make sure you take the weight out, break in the elbows and then tuck your elbows Really Gradually. This assists preserve you in control of the movement and maintain your shirt loaded all throughout the movement.

Be conscious of these 3 mistakes and you will positive to reap all of the rewards of bench pressing with powerlifting shirts.

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How Powerlifting Shirts Can Massively Enhance Your Bench Press

Article by Sally Guice

Anybody who has ever tried using bench pressing with powerlifting shirts ought to know that there is a good line between doing it appropriate and dumping. Contemplate it the way you would a golf swing. The perfect golf swing is sleek and easy, and so is the perfectly executed shirted bench press. You need to feel as if the fat is not even there. Powerlifting shirts have been in the marketplace for years and it was originally intended to safeguard a lifter’s shoulders and pectorals throughout opposition.

Sometime in the 1980’s, nonetheless, bodyweight lifters learned that selected varieties of powerlifting shirts not only protected them from injuries, but also enhanced their functionality in bench presses. The fabric in the shirt coils as you reduced your arms and then springs loose as you elevate your arms. This spots additional stress on the bar, hence producing it achievable for you to propel more excess weight. Of course, the outcomes you get will be straight proportional to your ability to perfect your technique.

And since employing powerlifting shirts is a bit of an artwork, there are some issues that can go incorrect when you bench press with this kind of a shirt. Here are the frequent mistakes you really should stay away from when doing shirted bench presses:

Collapsing- If you bench press flat-backed, then you aren’t probably to experience this issue. But, most powerlifting shirts are created for arched benching, which implies that the sleeves are attached at an angle that is conducive to loading at an assortment of 25-45 degrees. If you drop below this excellent angle, you might even now be capable to hold the weight, but you’ll probably have no more vitality left for the press. To ensure right position and to make positive that your shirt does its career, always concentrate on driving your sternum up to the ceiling and load only in the supposed angle of your shirt.

Heaving- This error transpires when you throw the weight again at the rack alternatively of pressing it upward as you need to. Heaving normally outcomes from the first error – collapsing – due to the fact when the bar is positioned as well lower, you will no more time have any leverage to bench press it back up. One more achievable purpose for heaving is if you have by some means cocked your wrist as you introduced the weight down, therefore putting your elbows out in front of the excess weight. To steer clear of this error, you will have to make positive that you do not collapse and that you sustain appropriate body place throughout the motion.

Overtucking- As you commence to break at the elbows with the bodyweight out, the shirt start off to consider the bodyweight. Even so, if you provide your elbows as well near to your sides, you will be sabotaging the movement. Tucking your elbows is essential in safeguarding your chest and entrance deltoids against injuries. But, when you bench press with powerlifting shirts, too significantly tucking can take the stress out of the shirt. To avert overtucking when performing shirted bench presses, be positive to consider the fat out, break at the elbows and then tuck your elbows Really Slowly. This aids retain you in control of the motion and keep your shirt loaded all during the motion.

Be aware of these three mistakes and you will positive to reap all the benefits of bench pressing with powerlifting shirts.

Putting on a Powerlifting Bench Press Shirt , starting with the arms inside out. Using aa Double Ply Stock Titan Support Systems F6 Bench Shirt Mark Swanks & Henry Thomason Bad Attitude Gym @ Dallas Texas www.badattitudegym.com
Video Rating: 5 / 5

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MMA Strength Training – How Much Can You Bench?

Article by Derek Manuel

We’ve all heard this question which most of the time has an underlying meaning that the person asking is trying to figure out – usually something along the lines of, “can you beat me up?” But how relevant is your 1 rep max in the bench press to a fighter’s MMA strength training?

It is, of course, a silly assumption to think that whoever can bench press more between two people is a better fighter. Let’s dive into that question even deeper though. What the person is often thinking when he asks that question is, “if he can bench press more then me, he is stronger then me, if he is stronger then me, then he can hit harder, throw me around more easily, and can take more punishment from a less stronger opponent.”

For some reason, the bench press has become the symbol of overall strength for many people. To the uninformed, absolute strength is basically a measure of how much weight on can push or pull, without any other consideration to speed, endurance, whether the movement is static or dynamic, the body weight of the person, the exact type of movement and it’s functionality, and so on. They just believe that if you can bench press a whole bunch of weight, you are stronger then anybody who cannot bench the same or more weight and therefore you can pretty much push these people around with ease.

Although the sport of MMA is still relatively new, it has been around long enough to prove that just having absolute strength, your one rep maximum lift for a given exercise, is of very little use alone in fighting ability. The most important type of MMA strength training is power, which is basically strength times speed, with the endurance to continuously exert the same or similar levels of power during a given time period (such as the scheduled length of an MMA fight).

A good example in the difference between absolute strength and power is Bruce Lee’s infamous 1 inch punch. Lee often stressed the fact that the one inch punch is still a punch, in that you are using power, not strength to push your opponent several feet back. Instead of starting off slowly and then pushing your opponent when you make contact, you are actually executing a quick and explosive movement right from the beginning and the speed times strength (power) knocks your opponent back by the time you make contact.

Rarely in MMA does a fighter have the need to push a very heavy (balanced and stable I might add) weight in the full range of motion. 90% of moves need to be executed explosively, such as striking, throwing, take-downs, sprawling, escaping your hips, etc.

So even if you can bench press a lot of weight, it is only potential power, and is of little use in a fighter’s MMA strength training routine until you can transmute it. However, if you can bench press a lot of weight AND move that weight quickly, explosively, in different angles, with various types of resistance (dumbbells, sandbags, other heavy awkward objects) and in many other forms, THEN you are turning a simple bench press into an exercise that will become more and more functional as a fighter. And this doesn’t just go for bench pressing; it goes for ALL the major muscle groups.