The flat bench press bar. . . to train for lifting everyone wants to know how much you do if you find out. So you want to get numbers in the right direction again? These 10 quick tips will make a difference in strength and increase your bank quickly.
Remember, these tips from someone who has almost no genetic gifts in regard to the bench press (shoulder bad, has long arms). It is fighting and I lift my feeble, for every additional pound joined me. But with these restrictions, the tips I’m with you for the shares, I’ve managed to work up to a maximum dose of 350 pounds. It can happen!
1. The work of the rotator cuff
Yes, this is completely unattractive, but has the potential to drive 20 to 30 pounds to your bank within weeks. Why? Rotator cuff muscles are the four small muscles that stabilize the humerus (upper arm bone) at the shoulder joint.
Most people rarely, if ever, can the work of the rotator cuff, but a couple of sentences at the end of each training session actually stabilize a big difference in your bench press by the shoulder.
The practice, which I use, is what I call the “3 in 1 to pay the rotator cuff. It’s an exercise I invented for the 3 major planes of movement, muscle work of the rotator cuff in operation in a grassroots movement. It is very effective and very efficient. Two sets of 8 repetitions of this at the end of each training session, all that is what you need.
2. Get the right grip width
If you grip the bar can push the success or failure of your bank before making even a single representative. When gripping the bar too close, which is putting more emphasis on the triceps, you have to push your limits and increase the distance you press the bar. When you grip the bar too far, decrease the distance of travel bar, but it gets undue pressure on the shoulder joints.
So what is the best place to grab the bar? This is the best way to determine with any weight on the bar and do whatsoever with the way someone. Lie down and take the bar off the rack and lower the bar to the chest. Have your forearms observant eye. In the bottom of the press, your forearms should be perfectly vertical. Displaying the most compressive force as it does not lose any power inside or outside.
It’s the same concept as the launch of a stroke – if the arm bones are not aligned properly when connected, you lose a lot of power in the coup.
3. Learn to breathe
If you make a strong press, trunk stabilization is much more important than when you are making lighter, high representative of the training. You need a strong foundation for advancing the push-off in fact the greatest weight.
When doing a heavy burden for only a few reps, breathe deeply on the way down, inflating your chest as much as possible (which is the dual effect of increasing the stability of the body and reduce the distance traveled by the bar, is a prize!). But what if the bar is not immediately chest blow all the air of a shock. That disrupt the chest and weaken the base slipping.
Imagine if in this way. . . I would like to try a dumbbell press on the Swiss ball is not faster than someone letting the air!
Just as you start to push the weight, blow air through his pursed lips. Imagine you are in principle, the explosion of a thick balloon. You want to keep the breathing muscles in your chest, hold completely, as they slowly drop. This prevents the trunk and stabilized while the press is crucial. At the time that stability is lost, you lose the lift.
4. Do not neglect the training of new
When the training is important for your bench press, 3 important ways.
Remember what I said about stability in the previous point? His back has a big part of that base that stabilizes the body. The broader the base, the greater is the structure that supports it (that) more weight. A relatively weak back reduces the amount of weight they can bench.
The second point is thickness. To raise the thickest stay again, the shorter the distance from the bar, and the more weight is in the situation. Look how thick the torsos of the best bench presses in the world – have big barrel chest, thick arms back and relatively brief – his mobility is probably about half of what is “normal” human movement with the press bank. The bulk back, the shorter the range of motion and more weight you will be able to press.
The third point is muscular balance. If you’re constantly doing pushing movements, your body pushing overdevelop muscles, leading to an artificial shortening and possible shortcomings. You need to work the back muscles to pull everything in the correct orientation. Walking through the shoulders and arms bent forward bouncing off he looks so cool – I promise.
5. Do not forget to press with the legs to
Leg drive is very important to maximize your bench press strength on maximum lifts. If you’re benching your feet, not only them anywhere and let nature take its course. Put your feet firmly on the floor and bend your knees a little beyond 90 degrees.
Here’s why. . . when pressed on the bottom of the bank, while driving with the legs can help move the weight. You can show yourself that by lying on the flat bench and setting your feet on the ground. Now, to think as you will have to put your legs if you want to use the feet / legs to slide the same bank. That’s what you do when you drive with your legs – you basically try to get your legs to slide the same bank. But because the weight is holding you back is the power to help push the weight.
This leg drive is at the bottom of the press used to get the weight moving and makes a big difference with the increasingly heavy weight to move.
6. Get the scapulae
This goes back to trunk stability. If you are not aware and religiously press shoulder blades when you can push to establish the bank, immediately put into a disadvantage.
To do so, lying on the bench and bar Raise your body off the bench, then try to touch your shoulder blades together behind your back. What is hidden in as concise as possible. If you have set yourself down, not only stable in the bank, but the shoulders are in a stronger position and push your upper body actually a little thicker (which means less range of motion)!
7. Do partial-range training to strengthen the connective tissue
One great thing that is often lacking in training routine of a person looking to maximize strength, is a focus on the formation of connective tissue. You can build large, strong muscles but the movement is as strong as its weakest link. If the weakest link is connective tissue, the best case, is able to limit the amount of weight you lift. Worst case, you snap your tendons when your muscles move weights that tissue can not handle!
How can the connective tissue? This requires a heavy load, the type that can be used only sub-sector of education, such as lockouts in the rack.
For the construction of connective tissue specifically for bench press, no doubt working zippers and static holds with monster weight.
Personally, I like the formation of complete heart block because you can use a lot of weight (up to twice or more of your one rep max!).
8. Bands use the training
The bands are one of the most useful training tools you can use with the bench press. There are two ways to go. . . work against the bands to increase explosive power and imitate the work with the support of the motion of the band more weight and stronger the force curve of the bench press (harder in the lighter background,) in the top.
Working for the use of bands around the enormous training, put it on something solid on the ground and then at the bar. You use less weight on the bar for these. Then, when the elevator, exploding as fast and as hard as possible against gangs. The bands stretch as they occur, slowing down the bar, so your muscles do not need. This teaches your muscles to fire faster.
The other method is used to support bands (called Reverse Band Bench Press). With this technique, place the tape on top of the rack and the bar downstairs. How to stretch the weight, the bands, so that the soil makes the press by the resistance. As you press up, the bands lose tension, pressing the button more weight, which exactly mimics the mechanics of the bank.
9. Do not forget the bench press decline
One of the best things about the decline bench press is that it gets a little more weight can be used to, as you can in the regular flat bench due to changes in biomechanics and somewhat decreased mobility. Working with a heavier weight is good in two ways – physically and mentally. Mentally, it helps prepare the mind to work more weight. Physically, it helps prepare your body to handle more weight in the flat bench.
10. Make your bench press in the power rack
Even if you have regular access to a bench press station, has a gym, I recommend doing your bench press in the rack. Why? For two reasons.
The first is safety. You can push the rails slightly below the lowest position of the bank. Please leave a representative, you just raise the bar on the rails to roll the bar forward and slide under it. No harm, no assistant needed. You can not make the regular bench press station!
The second is the freedom to attack itself properly, without fear of falling weight and not get out from under the counter. If you are a free regular season bench press, there’s always the nagging fear that, if not make a lift that takes you on the bar below.
If you set pressing on the rack with rails, that will never happen, and you really can release limiting, without having to remove the push bar to do!
It has always seemed ironic that the station has to lift people, where one of the most dangerous exercises in the gym (and often more weight than they can drive safely!) Is the only station that almost no assurance that incorporated!
Think of it like that. . . When was the last time was seen anyone with a curl bar, however, how many times you see people breaking the bench press curls in the rack while you get a free station!
So basically, you sit and no press freedom in the rack. You can push yourself harder and fight through those sticking points without putting the fear in the bar if not achieved.
Conclusion:
If you want to maximize your bench press, put these tips to work. You start to notice a big difference in the amount of weight you can lift almost immediately and long term!
Nick Nilsson is Vice President of BetterU, Inc. and was the invention of new techniques, training and exercises for 17 + years. Nick has written many books, including training “Muscle Explosion! 28 days to a maximum of mass Click” and “Metabolic Surge – Rapid Fat Loss” – for photos and video of many of these tips from the bank in action click here.
Related posts
