Press Strength
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 Gyroscope LED Exerciser Gyro Wrist Ball for Power Training + SPEED METER Counter $29.99 End Date: Wednesday Jun-6-2012 21:04:59 PDT Buy It Now for only: $29.99 Buy It Now | Add to watch list |
 Bowflex PR3000 Home Gym $600.00 End Date: Tuesday May-29-2012 20:38:35 PDT Buy It Now for only: $750.00 Buy It Now | Bid now | Add to watch list |
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 GRIPMASTER Hand Exerciser Medium GM 14002 MSRP 1395 AUTHORIZED DEALER $11.94 End Date: Monday May-28-2012 10:22:37 PDT Buy It Now for only: $11.94 Buy It Now | Add to watch list |
 Bayou Fitness Total Trainer Pilates Reformer Home Gym System with 19 Levels $300.00 End Date: Wednesday May-30-2012 8:59:44 PDT Buy It Now for only: $350.00 Buy It Now | Bid now | Add to watch list |
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 Gyroscope LED Exerciser Gyro Wrist Ball for Power Training + SPEED METER + Strap $32.00 End Date: Tuesday Jun-5-2012 3:10:07 PDT Buy It Now for only: $32.00 Buy It Now | Add to watch list |
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 GRIPMASTER VIA Hand Exerciser Medium VM 13103 MSRP 1195 AUTHORIZED DEALER $9.94 End Date: Monday May-28-2012 9:42:51 PDT Buy It Now for only: $9.94 Buy It Now | Add to watch list |
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 FreeMotion Selectorized Chest Press $799.00 End Date: Thursday May-31-2012 12:58:54 PDT Buy It Now for only: $1,000.00 Buy It Now | Bid now | Add to watch list |
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More Great Information on Press Strength:
Techniques For Increasing Bench Press Strength
Bench pressing heavier weight is a major goal for just about any serious weight trainer. Whether you're a competitive powerlifter or just a normal gym rat, increasing your bench press strength is likely something you strive for. However, a big bench press won't come overnight. It takes time for most of us to get up to a 300 or 400 pound bench. Fortunately, there are some excellent bench press techniques you can take advantage of to gain strength.
One of the best techniques to
get stronger on the bench press
is to perform the exercise the right way to lift more weight. While you will see many people cheat like crazy to get more weight up, you'll also see lifters who appear to be benching with picture perfect form but aren't getting as much as they could out of the exercise. For instance, many lifters believe that the best way to lie on the bench is with the back completely flat against it. However, if you do this you are doing yourself a great disservice. You will actually be training your pecs more efficiently if you pull your shoulder blades inward while you perform the bench press. Doing this will pop your pecs out and target them better. When you keep the upper back perfectly flat you're going to be working your front shoulders and possibly your triceps more than you need to. You should also keep a natural arch in your lower back when benching and avoid raising your behind off of the bench.
Performing forced reps and negative only reps are both great
bench press techniques
. When you're performing a set on the bench press have a spotter assist you with an extra forced rep or two to add some intensity to your workout. You could even try bench pressing a weight that is just a little bit heavier than you can lift and have a spotter assist you throughout the entire rep. Negative only reps will require a spotter on each side of the barbell since you are basically doing only the lowering part of a bench press rep. To do them you take a weight too heavy for you to bench and lower it very slowly to your chest. When the weight gets to your chest the spotters will help you get it back up. You need to lower the weight slowly and with complete control for safety and effectiveness when you do negative only reps. Both of these techniques are useful for getting a feel for heavier weights when you're trying to increase your bench press max.
Another one of the
best bench press tips
is identifying where you have the most trouble during a bench press repetition and doing sets targeting just that part of a rep. Many lifters are weakest at the point of a bench press rep when they first start lifting the weight up off of their chests. If this is true for you, you can do bench press sets where you only lift the weight a few inches above your chest. The best way to do this is to set up in a rack that will allow you to place stoppers a few inches above you when you're bench pressing. When you do a rep, hold the weight against the stoppers for a couple of seconds before lowering it. If you have trouble locking out, you can use the same technique in a different way. In this case you would set the stoppers so that you lower the weight to them and do only the last few inches of a rep. Soon, you'll find that you are stronger at your weakest point in a bench press rep and you should be able to handle more weight.
If you take advantage of these great techniques you will succeed at
increasing bench press strength
.
January 25th, 2010 in
Strength Training | tags: press strength, press strength exercises, press strength gymnastics, press strength program, press strength squat, press strength standards