Key Elements for a Bigger Bench Press
Proper positioning on a weight bench to maximize leverage
A word about grip strength
You will notice most Big Benchers have huge forearms; that is because grip strength is a huge factor in controlling the bar. Wrap your thumbs around the bar and squeeze hard as if you squeeze right through the bar.
Grip the bar low in the palm towards the heel of your hand and lock your wrists straight to create leverage! If you correct the frequent mistake of holding the bar near the base of your fingers causing a backward bend in your wrist you will notice an immediate increase in your max bench due to the improved leverage and increase in sending the force of the chest, deltoids, triceps bicep tendon? straight through to the bar
Use the width of your grip to exploit your strengths!
Sticking Points result from weakness in secondary muscle groups. Where the bar stalls will pinpoint the weak muscle.
Choose the grip width and elbow placement based on your body
Employ your strengths
Strengthen assistance muscles and eliminate weak points!
A Big Bench = Powerful Deltoids, Lats, Triceps, Forearms and Bicep Tendons.
Work with heavy weights on these groups and your bench will improve, (especially go heavy on triceps!)
Use rows to exercises the lats think of barbell rows as a reverse bench press this trains the back in the same plane as the bench press.
Lifting Form = Physics. The shortest distance between 2 points is a straight line!
Between set resting
The one minute rest won't get it on a heavy bench day 2 to 3 minutes is more like it, many advanced lifters adhere to a 5 minute rest between heavy sets.
Initially strength is determined by your nervous system and connective tissue integrity
When a motor unit is sufficiently activated once the entire pool of fibers contract. The central nervous system can increase the strength of muscle contraction by:
Heavy Benching is very taxing on the nervous system overtraining is a common mistake as trainees don't take into account nervous system recovery!
Benching near your max has as much to do with your mind as it does with strength and technique weight mentally, you need to believe, (even picture yourself), or it will not happen
Apply these techniques and get the proper equipment and I guarantee serious results and a bigger bench!
Look for future articles from FitnessScape with information and tools to light the way to achieving your fitness goals.
About The Author
President & CEO FitnessScape.com
Bachelors of Science Degree-Human Nutrition and Dietetics-The Ohio State University, 20 Years Experience-Fitness Equipment Manufacturing & Consulting, ACE Certified Person Trainer
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