Hi there!
(trying a new intro).
Bench press is a great exercise as it strengthens the chest, triceps, anterior deltoids, and indirectly works the back. If you’re into powerlifting then knowing how to properly bench press can save you hassle from aches in the rotator cuff, and improper training form.
I see several females in this industry that have a extensive low back arch when bench pressing, and it looks ridiculous. Bench press is a strength exercise not a flexibility exercise. Want to see a video? Check it out here. The first minute shows a girl with a literally contortion form to bench…. If you aren’t strong enough for the weight then maybe you should drop the load…. However in powerlifting you can actually blame the rules and not the competitor. I still think it’s a bunch of bullshit to see stuff like that, and makes it look very unimpressive and unprofessional.
Anywho now that you know what not to do, consider some of the exercises to actually get stronger at a bench press.
This is a No No, and not Impressive.
Larsen
Larsen is basically benching with your feet up, it not only defeats what the girl was doing in that video above, but it also will strengthen the low back and stabilization muscles to keep you on the bench. Larsen can be worked as a builder in your program so doing them in several blocks may work best. I typically see people keep their knees flexed, but I find that extending the knees and squeezing the glutes allows for better contractility. Plus Larsen bench press is great to teach you how to not rely on using your leg drive.
Close Grip
The way to a stronger bench is a stronger chest and triceps. Isolating the triceps in a close grip press is great, and you can even mix it up with banded close grip bench, and close grip Larsen bench.
Overhead Press
I don’t see many people talk about overhead press, and surprisingly their is a loving relationship between it with the bench press. My theory is I think that the overhead press is a true measurement of how strong someone’s upper body is almost parallel to a deadlift because you are essentially pressing dead weight. I find incorporating both strict and push press OHP each have their pros and cons. Overhead press has a great carryover to push ups as well so if your goal is to be well rounded then I would encourage overhead press. I’d find it interesting to see someone bench a lot of weight, but then can’t bench 25% of the same amount – so it offers you a different perspective on your training.
Those are a couple of my tips.
Be well, and remember to stay safe.
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Yelena
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