Jody Cranston : 5 POINTS TO BLASTING YOUR BENCH PRESS
5 POINTS TO BLASTING YOUR BENCH PRESSThe bench press is universally considered one of the most important upper body movements in any fitness regiment. Whether it is for a one rep max or a multi rep set, this lift is an extremely valuable weapon to have in your arsenal. Here are 5 important factors to improving your efficiency at this all time classic.1) Grip the bar hard!The "set-up" or initial portion of the lift is extremely important. Take a few moments prior to commencing the lift. Breathe deeply and grip the bar extra hard. This will help with concentration and force you not to be in a relaxed state.2) Keep the body tight and rigid.Once again take about 5 seconds before you start your set and contract your muscles, especially the ones located in the upper body girdle because they will absorb the brunt of the weight. Note to experienced trainers: keep your shoulder blades, rhomboids and mid-upper traps pulled together tight. This guarantees more muscle recruitment and therefore more strength.3) Use the legs.If you don't think the legs come into play, try benching with your feet up on the bench! Squeeze the glutes tight and drive the feet into the floor. Strong calves certainly help.4) Control the speed of the bar.What's the right speed? Personal preference comes into play but keep these factors in mind. A slow concentrated decent of the bar will recruit maximum muscle fibers and a fast, explosive push to completion leads to optimum strength. Control is the key and speed is power!!5) Put extra emphasis on your triceps training.A great lifter named Larry Pacifico once said, "in order to increase our efficiency at bench pressing, train your triceps the way you train your chest and train your chest the way you train your triceps". Translation, most people do not train their triceps anywhere near enough to gain maximum efficiency at this lift. The moment the bar is 6 inches off your chest this lift is all triceps, remember bench pressing is not merely a chest exercise; it is a true test of one's overall upper body strength.I hope you find any or all these five factors helpful in realizing your maximum potential of the bench press. "The king of all upper body movements."
Jody Cranston is The Canadian WABDL Bench Press Record Holder(375 lbs. at 181 lbs. Body weight).His Powershape Personal Training is based at the Pantheon Athletic Club in Vancouver and he can be reached at 604-831-1939, power-shape.blogspot.com or powershape@hotmail.com
( Jody Cranston / Article ).
www.power-shape.blogspot.com
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Biography Jody Cranston: I am the owner of the Vancouver-based Highly Successful Fitness company, Power Shape Personal Training, a Business I established in 1997. WABDL Canadian National Records are: 148lbs.- Bench Press:303lbs. Deadlift: 515lbs. (My Best Deadlift in The 148lbs. Division is 520lbs.USPF). 165lbs.- Bench Press:330lbs. Deadlift: 590lbs. 181lbs.- Bench Press:375lbs. Deadlift: 585lbs. I have been featured on City TV's "Breakfast Television", Shaw TV's "The Express"(Sports Section),"The Richmond Review", "The Richmond News" and "The Province". I also write a Fitness Column for "Urban Trendz Magazine". Recently I became a Co-Owner of "Oranj Dance and Fitness Spa" (oranjdance.com) in Kelowna where I exclusively developed : "The Cast Iron Indoor Power Bootcamp" , while continuing to train 16 to 20 people a day of all fitness levels in Vancouver. ( Jody Cranston / Bio ). www.power-shape.blogspot.com www.jodycranston-power-shape.blogspot.com
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