Get the proper grip on the bar, by doing so you will gain more power and control of the weight. The increased leverage can help to increase your bench pressing power and help you to add weight quicker to your bench press.ĥ. The other placement is to put your feet as far behind you as possible even as far so that your feet are nearly directly below your glutes and put all of your leg weight on your toes. There are two placement positions that can give you great results, one is to keep your feet flat to the ground and the weight of your legs positioned on your heels.
Keep your feet in a wide stance, this will give you more stability and a stronger platform to push from. Also be sure to get your rear shoulders as flat to the bench as possible, again this just adds to the strength of the platform that you are pressing from.Ĥ. If you can keep your back tight and strong it will provide the optimal platform for when you are pushing all of that weight off of your chest. Lock in your back, I picture my lats squeezing together so hard that they actually pinch the bench. You want your forearms perpendicular to the floor when the bar is touching your chest.ģ. Keep the proper grip width, If you grip too narrow you won’t be able to lift as much as you will be recruiting more triceps and lest chest, too wide and you will not be able to do as much weight, and you will get less travel. It does this by giving your body more leverage and cuts the total distance the bar has to travel by nearly half.Ģ. Keep proper arch to your back, an arched back creates a decline pressing position and everybody knows you can decline press more weight then incline or flat. This video does focus on a few isolation moves that will help to strengthen your Bench Press supporting muscles, in the Stronglifts 5×5 program, the Overhead Press and Barbell Rows are more compound then what is shown in the video, but will give you similar results.ġ. From my research on the Bench Press there seems to be much commonality, when true experts talk about proper technique and the Bench Press below I will list the 5 top tips that I have incorporated to improve my Bench Technique. For me, especially when dealing with compound lifts, to lift as much as possible, it always boils down to proper technique. No matter how your slice it with either method you are still using a compound movement where you are going to be recruiting lots of muscles to work in tandem to achieve your goal. If differs from the “Bodybuilding” style bench press where your goal is more concerned about gaining size in your chest muscles and keeping the focus on maximizing isolation.
The goal of the “Powerlifitng” style Bench Press is to press much as much weight as possible from your chest till the arms are locked out.
#STRONGLIFTS 5X5 RESULTS PICTURES SKIN#
Luckily I only downed my bike once, but unfortunately it was on a rock that managed to scuff up my bike’s perfect paint and take some skin off my leg. This was a pretty brutal workout coming off of yesterday’s CrossFit and Mountain biking excursion. I suppose I should qualify Aleem’s numbers above, his body-weight and body fat percentage are slightly lower then mine, but the weight we are lifting is still the same. I find that this helps get the upper body blood pumping before I move into my working Bench Press weight.īrian and Aleem's Progress at end of Week 3 as a quick warm-up set before I go into my working weight. Recently I have been doing 1 set of 5 reps at 135lbs. like I did today, I would generally warm up with 95lbs.īench Press is the other exercise I usually warm up for as well. on my second warm-up, but before I got up to 190 lbs. Then I usually move on to another set of 5 reps with a moderate weight. My first warm-up set is usually 1 set of 10 reps with the bar only. In fact since I starting doing the Stronglifts routine, I have always warmed-up before I begin squatting my working weight, it really helps me to get the blood pumping. I know what you are thinking, I probably should have warmed up first, but the truth is I did warm up. Unfortunately I was feeling quite a bit of soreness in my legs during squats. Dips 3xFail – 1st Set: 12 reps – 2nd Set: 10reps – 3rd Set: 10 reps
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