The Guide To A Bigger Bench Press
Here’s Everything You Need To Know To Start Bench Press With The Big Boys
Let’s face it, short of a war hero, nothing more manly than the average guy lifting heavy weights. Well, can lift heavy weights while also bearded and drink – but you’ll have to ask veteran powerlifter and world record holder Chris Duffin about how he pulled that off.
When it comes to heavy lifting can really only count to three elevators that most power purists: bench press, squat and deadlift and (sorry to all the press and leg curl wrist champs out there, but people just do not cut it). The three elevators also includes the sport of powerlifting in its entirety.
And the third step is exactly what we will focus on in the coming weeks. But first the bench press and for some experts to increase, we are moving into the 220-pound powerlifting champ strongest today, everyone has the total poundage lifted highest ever in the weight his, Kevin Oak.
Kevin is proud to have a 518-pound bench press, a 843-pound squat, deadlift 766 pounds and a. (Yes, he bench pressed deadlift than most people.) But clearly, Kevin is not always as one of the most powerful men in the world. In fact, you are more likely to find him on the track and just a few years back, in a Wall Street trading desks.
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After attending Villanova a track scholarship, Kevin was traded in operation for, well, the transaction. After being noticed in the gym for how much weight he came around, he decides to enter a Contest in 2013. It did not go well. “I get my ass kicked, really bad.” Undeterred, Kevin entered the contest her first powerlifting the following year, in which he “did not do well.” However, he was hooked.
He competed in powerlifting contests his second just a month later, and within three years managed to become the strongest powerlifter in his weight class and then a world record holder as well. Kevin now use their knowledge and their experience to train lifters of all varieties dominate as he did on this platform.
Here’s Kevin’s advice to build The Ultimate Bench Press:
1. Focus on technique.
Bench press is an advanced technique if you want to really add commissions. If you are just a little out of the groove properly, it can not only cost you a lift is lost, but an injury as well. Kevin’s three major technical pointers are:
A. Keep the arm about a 45 degree angle with the body. This is an optimum position to get lats, a stable base in the bench, to do his job and take the stress off the shoulder. The “bodybuilding-style” bench press, with near 90 degree arm than in the body too much stress on the shoulders and not associate lats.
B. Arch, but not too arch. A back flat on the bench will never allow the shoulders to move the optimal weight, so you want to have an arch in the lower back. That said, the architecture does not need to be big enough to throw a basketball through. Keep the dome to the point where you feel stable and not super long. (For a great example of what not to do, just hit Instagram and found a few “#belfies.”)
C. Get as closely as possible. While the arm is moving the bar on the bench press, torso and legs are providing the stability needed to drive up possible weight. Just think about pushing someone standing on one leg than the other two. Steady pay off big time in the strength and power production. The whole body should be proved hard power, from the feet through the legs to the body, to optimize stability. A “loose” the bench is a weak bench. No matter how heavy the weight, nor how good the music in the background, your feet should not “Whipping,” as well as “Nae-Naeing” while benching.
2. Size Matters.
Just as important as technique and practice is repeated, many lifters spend too much time on technical and / or “maxing out.” All they do is the bench, and very often try to bench the most they possibly can for a single representative. Kevin attributes a lot of his success to focus on muscle growth (hypertrophy) first, then with this “base”, switch your focus to maximum strength. Change pressing exercises – such as using the bench tilted, and other moves – and focus on the individual as the pecs, triceps and delts, the primary muscle used in a bench press reserve, can not be ignored. While the technique has to be done as a powerlifter, training for size should be made more like a bodybuilder (ie lighter weight with more sets and reps, and of course, wear Zubaz).
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3. The most important Moves.
While everyone is different, Kevin said that the most important moves to his bench three variables bench press and three “support” move
1. SUPINE CABLE BICEPS CURL
Set a bench close to a dual pulley cable station. Set the pulleys all the way to the bottom. Grab the handles and lay back on the bench with palms facing down. Begin to curl the weights up, while rotating the palm 180 degrees until it facing in towards the body at the top of the movement. Return to the start position by reversing the movement. “I love the constant tension cables provide for muscle growth. The biceps are important to the bench, particularly in the lowering phase of the lift.”
2. STANDING DUMBBELL TRICEPS EXTENSIONS
While standing, hold a pair of dumbbells straight overhead, with palms facing each other. Slowly lower the dumbbells until you feel a stretch in your triceps. Forcibly reverse the stretch by contracting the triceps as hard as possible, returning the dumbbells to the start position. Kevin loves this move due to the “stretch it builds in the muscle” which is great for both a bodybuilding (muscle size) and bench performance standpoint.
3. ARNOLD PRESS
4. SPOTO PRESS
For this exercise, you will set up exactly as you would for a normal bench press, and the technique will be nearly identical — except for one small detail: do not touch the bar to your chest. As you get to the bottom of the movement stop the bar an inch or two off your chest, pause, then forcibly press the bar back up. Kevin says this is one of his “favorite exercises for building tension in the bench press”.
A common theme in Kevin’s favorite bench press variations is that they all encourage tension, tightness, and stability. You might want to encourage your buddy who uses his chest as a trampoline for the bar to read this article, because, you know, Kevin may be onto something.
In terms of “assistance” exercises, meaning exercises that are not bench press derivatives, but develop muscles that assist or directly contribute to the bench press, here are a few of Kevin’s favorites.
5. FEET-UP BENCH PRESS
Set up as you would for a regular bench press, however pick your feet up off the floor, flex your hips to 90 degrees, and cross one ankle over the other. Bench as prescribed above using Kevin’s techniques. “You don’t get stability from the ground so this really forces you to use your core and feel your pecs working,” Kevin explained.
6. FLOOR PRESS