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The Measure of Man’s Strength The Measure of Man’s Strength
No one asks another guy how much they can squat or deadlift, which is why the bench press is the median of measuring a... The Measure of Man’s Strength

No one asks another guy how much they can squat or deadlift, which is why the bench press is the median of measuring a man’s strength.

There are three styles to bench as well; they are the wide grip, narrow grip, and the reverse grip.  People with longer arms usually use the wide grip, people with shorter arms use the narrow grip, and finally the reverse grip in the last couple of years has been allowed to be used in competition.

Body placement is important when benching.  Make sure you extend your body on the bench and If you are able to try to arch your back as much as possible so it will lessen the distance the bar has to travel.  This will also allow the legs to drive your shoulders into the bench for more power.

Foot placement is important in powerlifting because any foot movement of your feet will negate the lift.  So just make sure your feet are flat and stationary on the floor.  If necessary you can put blocks or plates under your feet for more power and stability, just make sure you wont slip during your lift.

pictute of man participates in Amateur bench press championship in Professors GYM January 29, 2011 in Pecs, Hungary.

Hand placement is more of a personal preference than anything.  But unless you’re 100% certain of your grip when using a false grip then just stick with the regular grip.  A false grip is when your thumbs are behind the bar.  The bar placement is the movement of the bar, which is started from the vertical position with the elbows locked.  When lowering the bar, bring it to the bottom part of the pectoral area.  Then pause for a moment and push the bar back to the original starting position. Sometimes the lifter should move the bar at an angle or path that feels most natural.

The use of the bench press shirt will also help you get your bench press number up while preventing injury at the same time.

Periodization principles are the best for gaining strength and power in your bench press.  But if you are consistent with your lifting program and give 100% effort every time you hit the gym you will get the results you want with any program.  It is also very important to train your weak areas and make sure you always use good control when lifting.

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