Jody,Cranston,Points,Blasting, sports Jody Cranston : 5 Points To Blasting Your Bench Press
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The bench press is universally considered one of the most importantupper body movements in any fitness regiment. Whether it is for a onerep max or a multi rep set, this lift is an extremely valuable weaponto have in your arsenal. Here are 5 important factors to improving yourefficiency at this all time classic.1) Grip the bar hard!The"set-up" or initial portion of the lift is extremely important. Take afew moments prior to commencing the lift. Breathe deeply and grip thebar extra hard. This will help with concentration and force you not tobe in a relaxed state.2) Keep the body tight and rigid.Onceagain take about 5 seconds before you start your set and contract yourmuscles, especially the ones located in the upper body girdle becausethey will absorb the brunt of the weight. Note to experienced trainers:keep your shoulder blades, rhomboids and mid-upper traps pulledtogether tight. This guarantees more muscle recruitment and thereforemore strength.3) Use the legs.If you don't think the legscome into play, try benching with your feet up on the bench! Squeezethe glutes tight and drive the feet into the floor. Strong calvescertainly help.4) Control the speed of the bar.What's theright speed? Personal preference comes into play but keep these factorsin mind. A slow concentrated decent of the bar will recruit maximummuscle fibers and a fast, explosive push to completion leads to optimumstrength. Control is the key and speed is power!!5) Put extra emphasis on your triceps training.Agreat lifter named Larry Pacifico once said, "in order to increase ourefficiency at bench pressing, train your triceps the way you train yourchest and train your chest the way you train your triceps".Translation, most people do not train their triceps anywhere nearenough to gain maximum efficiency at this lift. The moment the bar is 6inches off your chest this lift is all triceps, remember bench pressingis not merely a chest exercise; it is a true test of one's overallupper body strength.I hope you find any or all these fivefactors helpful in realizing your maximum potential of the bench press."The king of all upper body movements."( Jody Cranston / Article ). Article Tags: Jody Cranston, Bench Press, Upper Body
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