Understand the Correct Method of The Weight Lifting Bench Press

A weight lifting bench press is a popular technique for enhancing strength in both men and women. Though we may often feel that using a weight lifting bench only develops our pectoral muscles the actual truth is far greater; you will be building your complete upper body strength as well as improving your overall stamina and fitness level.

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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NFL Combine Trainer: 225 Bench Press For Enduring Strength

Bodybuilding.com - NFL Combine Trainer: 225 Bench Press For Enduring Strength .tertiary-modal { margin-left:10px !important; } .tertiary-modal .body { height:100%; } .latona-delt-header-exercise1 { display: block; float: left; height: 25px; font-family: 'arial black'; font-size: 25px; color: #000000; font-weight: bold; text-transform: uppercase;}.latona-delt-header-exercise1 > span { height: 25px; font-family: 'arial black'; font-size: 25px; color: #0e709a; font-weight: bolder; text-transform: uppercase; letter-spacing: -2px; padding-left: 5px; padding-right: 5px;}.latona-delt-header-exercise2 { font-family: 'arial'; font-size: 14px; color: #4d4f53; padding-top: 7px;}.latona-delt-header-sets-reps { font-family: arial; font-size: 18px; color: #000000; margin-top: 5px; text-transform: uppercase;} 10012525 bodybuilding.com Discounts & Deals - Sign Up! 24/7 Customer Service 1-877-991-3411 Contact Us Need Help? View Cart in: Whole Site BodySpace Store SuperSite Reviews BodyGroups BodyBlogs Exercises Videos Find A Plan Store BodySpace SuperSite Forum HomeArticlesExercisesVideosWorkoutsTrainingNutritionSupplementsMotivationFor SportsFor WomenFor TeensContestsBodybuildersMilitary Main » SuperSite » For Sports » Strength and Power Sports » Football » NFL Combine Trainer: 225 Bench Press For Enduring Strength For Sports Agility and Speed Sports Endurance Sports Strength and Power Sports Football MMA Fighting MMA Previews MMA Reviews Rugby Strength And Power For Sports UFC Performance Improvement

NFL Combine Trainer: 225 Bench Press For Enduring Strength The 225 bench test provides NFL scouts with a look in an athlete’s training past. Let’s roll under the bar. It’s time to put up or shut up. Email More by Pete Bommarito Feb 01, 2012

The 225 bench test in NFL Combine can be evaluated as raw strength endurance. 225 pounds is a weight that is safe and easy to gauge from year-to-year in terms of overall strength endurance, an imperative factor for winning football.

The NFL knows by position how big you are and what your number should be as long as you consistently lift weights. NFL scouts look for a guy who's not afraid to lift and take care of his body. No, you don't have to be a weight room freak. However, you should look at the average numbers, gauge where you currently stand, and then get to where you have to be.

NFL Combine Trainer: 225 Bench - 13:13
225 bench totals for different-sized athletes to meet NFL status quo:Linemen: 30-39Tight Ends and Linebackers: 25-30Running Backs: 20-25Defensive Backs and Receivers: 15-20

As long as you reach that baseline number, you're looked at as a guy who is not going to be a consistent problem and will follow a proper strength and conditioning program.

Training terms to rememberConcentric: The positive portion of an exercise. Isometric: Holding at the top or bottom of a movement. Eccentric: The negative portion of an exercise.
Exercise 1// (12 sets of 3 reps)Variable Load Speed Bench

The 225 test is a rapid action with a stretch reflex. You want to enhance the motion over time. It's crucial to have speed, but it's equally important have reversal strength and the deceleration component toward the chest.

Use chains that leave a couple links on the ground when your arms are fully extended, to balance and stabilize the bar. If all the chain-links are off the ground, it's tougher balance at the top.

Remember, these are football players, not powerlifters. Become comfortable with the 5-point system to get maximum explosion and strength out of every rep.

The 5-Point System

Good arch in the back, glutes tight on the bench, feet tight on the floor, shoulder blades squeezed together and head down.

Use the same setup and grip for each tempo.

Chains/bands help vary the load (the bar will be lighter at the bottom and heavier at the top). This provides an acceleration component through the end range of motion.

Perform three sets of each tempo for three reps and take a 1- minute rest period between working sets. The Variable Load Speed Bench should be done once per week for two weeks, take a full week off, go back on once per week for 2-to-3 weeks and repeat.

Variable Tempos
(The star designates exploding through the range of motion)

Tempo 1 1-1-*
1 second down - 1 second isometric pause - Explode up through the end range of motion

Tempo 2 *-1-*
High speed eccentric load downward - 1 second isometric pause - Explode up through the end range of motion

Tempo 3 *-*-*
Reflex down and up at the same time with no isometric pause or bounce of the chest. Right before the bar hits the chest it's a rapid deceleration, then a re-acceleration to reversal strength up into the concentric action.

It's going to be a bit more challenging in terms of the pressing. Take on the mentality that you're pressing out and away toward your feet.

Tempo 3 *-*-* (No Pause)
It's the exact same tempo; the only difference is there's no pause at the top. Eliminate the isometric down low, accelerate all the way through the end range of motion and reaccelerate back down into the next rep.

Exercise 2// (3 sets to failure)Dumbbell Bench Hammer Grip

You want to position the dumbbells a little wider than the chest and get a good stretch down and as deep as possible. Shoot for endurance and speed. Achieve this by performing the Dumbbell Bench Hammer Grip 1-2 times per week.

The hammer grip works because it alters the rotation of the upper arm and changes the stimulus compared to forward benching. Come out a little wider than the chest and use a deep contraction just to put a different stimulus across all of the muscles involved in the press.

Tempo *-*-*It's going to be fast down with no pause and fast up Grab dumbbells and get into the 5-point systemUse heavy weights, come all the way down and lock it at the topYou're looking for deep, fast and as many reps as possible

Exercise 3// (4 sets of 5 tempos)Row Isometric Wave Series

We do a number of isometrics for a reason. Isometric strength in all of your scapula retractors and muscles involved in the rowing action are important.

If you're looking for bench press performance, maintain the isometric position for 35-60 seconds. There is no better way to train isometric strength than Isometric Wave Training with a rowing action.

Place feet flat on the platform, with most of the weight on your toes. Reach down, grab the spider grip, pull the shoulders back into position and lock the arms.

The row isometric wave tempo varies with each rep, using a different tempo:

The first rep will be 1-6-1 (1 second up - 6-second pause - 1 second down; end with two full reps - go to the next 1-5-1 tempo and so on).

Tempo6 Sec HOLD / 2 Reps5 Sec HOLD / 2 Reps4 Sec HOLD / 2 Reps3 Sec HOLD / 2 Reps2 Sec HOLD / 2 Reps

Exercise 4// (3 sets to failure)Speed Band Push-Downs

The contribution of the triceps and elbow extensors into the bench press is tremendous. This weak link is seen in many athletes. You can really overload it, whether you do a maximal, dynamic or endurance bench press. The triceps are often neglected and extremely underrated. Not anymore.

Perform Speed Band Push-Downs 1-2 times per week and rest as long as it takes to regain strength before the next set. If you don't have bands, a standard cable triceps push-down nearly replicates the exercise, just make sure to do it with a normal tempo. You must create variable resistance. As the band stretches, the load of the band increases through the range of motion.

Every upper body day needs some type of elbow extensor work. Use bands to perfect the acceleration component.

Stand inside the band with your elbows tight, facing forward with a slight lean.

Perform speed reps; maintain control and force the band down to get a premium contraction.

When your triceps fail, reverse the grip and do speed reps again.

(Remember, the final few reps of a set are the most important)

Exercise 5// (3 sets of 40 yards; 120 total yards)Sled Row

The bench press is a strength endurance exercise that requires fast and powerful movements while maintaining strength. You have to reverse the motion sometimes to grab another gear and avoid strength decreases or plateaus. The Sled Row counters lagging results. Focus on this 1-2 times per week.

A typical T-bar or dumbbell row is going to be slow and controlled. The sled creates a motion that builds muscular power and endurance over a distance. Exceptional power endurance within a 40-yard distance is a consecutive 20-30 reps without stopping.

Set your feet a little wider than your shoulders.

Shoulders are back, butt is down, back is flat and head is neutral to avoid all forward lean and exposure of the lower back.

Start with your thumbs down and drive your elbows back, while rotating simultaneously to work the rhomboids.

Exercise 6// (3 sets of 40 yards; 120 total yards)Triceps Sled Row

Initiate a different stimulus across the triceps to have the same type of elbow extensor strength with powerful actions.

Work the entire length of the 40-yard area and drive as many reps as possible. Perform the Triceps Sled Row 1-2 times per week.

Start with one foot in front and one foot in back.

Keep your elbows in front with the hands separated a little bit from your ears.

Lean and snap forward with full extension without stopping.

Walk, push, lock it out and remember to always keep the elbows facing forward. If you do it right, the sled shouldn't stop.

[ NFL Combine Trainer ]

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Weight Lifting Exercises For Your Chest - How to Develop a Thick Chest Using Dips and Bench Press

Go to your local gym and you'll see blokes working out the Bench Press almost to exclusion of every other exercise for their upper body. There's good reason for this.

The bench press is one of the best weight lifting exercises for your upper body and especially for your chest. It's not the only one however.

Others include:

Incline Bench Press Flat Bench Flyes Incline Flyes Cable Crossovers Dips

I tend to think that most times the chest workout should start with focus on either the bench, or dips.

The reason being that they are great comprehensive exercises, and if you're looking to gain mainly size and strength, there's no need to do focus exercises for any particular body part.

And plus, why workout harder or longer than you need to!

Bench Press

So how does it work?

1. Lie on the bench with the bar above your line of site

2. If you're lifting heavy, get a spotter to help you grab the bar at arms length, and settle it above your chest (in line with your nipples is best)

3. Breath in as you lower the bar slowly with control

4. Breath out as you push that weight as hard as you can toward the sky!

5. Repeat until muscular failure

This exercise is great for working out the total chest and shoulder area. You'll feel it in your triceps (especially if you use a narrow grip) and in your lats too.

Take care to do a good workout using lower weights to warm up the area before lifting. You'll be able to tell the difference in your workout if you "prime" the muscles using a warmup that builds to the desired weight like this.

Say your max weight is about 220lbs (totally random figure used for example only!)

You'd start with a warmup of about 90lbs and do 15 reps, then 140lbs for 8 reps, then 170lbs for 4 reps, then 200lbs for 1 rep.

This ensures you're not only warm, but ready to handle the weight without wearing out the area.

You're "primed" for doing the real work where you work the muscle to total failure. This is where you'll achieve maximum muscle growth potential. Go 100%!

Dips: Dips are great because unlike pushups, they use your entire body weight. They will also develop your triceps as well as your chest. They're also great if you've had a shoulder injury, working similar muscles, but less intense on the shoulders.

You can do dips on a chair/bench, or using dip bars.

Here's how it's done on the bars:

1. Squeeze the bar and look forward toward a point directly in front of you

2. Lean forward a little and bend your elbows until you are as far as you can go. Your shoulders must go below your elbows

3. Bend your legs and cross them so you can balance a little easier

4. Drive up until you reach the top of the movement

5. Repeat

Do you need answers to any of the following questions?
What's the best training program?
What do I eat, and when?
What exercises should I do for my body type?
How long will it be until I will see results?

Get answers to these questions and more when you check out these FREE tips on how to achieve get really big muscles and the techniques I use to help keep building muscle fast

These are proven effective and 100% guaranteed to pack on stacks of muscle to your body fast.

See you there...

Sincerely,
Dave Vower