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Techniques to help develop strength from bench presses Techniques to help develop strength from bench presses
It is very important to remember when working on your bench press, that you warm up properly.  The majority of lifters just throw some... Techniques to help develop strength from bench presses

It is very important to remember when working on your bench press, that you warm up properly.  The majority of lifters just throw some plates on and do some half reps before starting on their routine – this is a very counter-productive approach to bodybuilding.

The best way to get stronger at the top of your lifts is to practice locking out and holding the weight between each rep.  Doing this will greatly improve your stability, holding strength and control.  This will also increase your ability to place the bar in the proper groove with a bench shirt on.

The use of boards will also help develop your upper end strength.  You should start out with 5 and 6 boards, during the lift bring the bar low towards your stomach with your elbows in and let the weight sink into the board while you relax your arms and shoulders.  Then you want to push up back into the starting position and hold for 2-4 seconds on every rep and repeat.

Rack work should be limited to 2 to 4 inches max depending on your body and arm length. You should be locking out somewhere in the neighborhood of your shirt bench.  The perfect execution of the lockout is pivotal.  Your arms should be straight out to your sides, your elbows should not be tucked in and the bar should be at upper chest shoulder level.  What you want to do now is called an exaggerated extension.  This is when the bar is pushed beyond your comfortable lock-out.  You try to hyper extend your elbow, this position is held for 3-5 seconds on every rep.  When releasing the bar there is to be no negative resistance, which means that you in a sense let the bar drop instead of bringing it down slowly.

This work-out is a typical work-out day:

Warm-up
Close grip bench press
6 sets working up to a 3RM

6 Board press
6-8 sets working up to a 3RM

5 Board press
6-8 sets working up to a 3RM

Shirt bench
6 -15 sets or as many as needed

Rack lock-outs
6-8 sets working up to a 3 RM

Note: It is very important to hold weight in the starting position and the lock-out position, for extended periods of time (approx. 3-5 seconds), of every rep of every set.

 

Clemdog