4 Steps to A Big Bench
It doesn't matter if you're a powerlifter, a bodybuilder, or just a regular gym guy. The admiration of a big bench is pretty universal. But at some point you realize it's not very cool that you only "have a friend" who benches a ton, or that you used to bench a lot in high school. When this happens, it's time to take responsibility for your bench and become a respectable member of society.
Unfortunately, wanting it doesn't make it happen. First of all, you need to learn how to bench right. This means embracing it as a full-body lift that draws strength from not only the chest, tris, and delts, but also the upper back, lower back, butt, and legs.
That may sound like a lot to learn, but in my experience, you can make it happen by following four straightforward steps when you set up. From there, it's just a matter of executing them every time and putting in lots of reps. That part is up to you.
Unfortunately, wanting it doesn't make it happen. First of all, you need to learn how to bench right. This means embracing it as a full-body lift that draws strength from not only the chest, tris, and delts, but also the upper back, lower back, butt, and legs.
That may sound like a lot to learn, but in my experience, you can make it happen by following four straightforward steps when you set up. From there, it's just a matter of executing them every time and putting in lots of reps. That part is up to you.
...STEP 2 PINCH THE SHOULDER BLADES
DAN GREEN'S FAVORITE BENCH ASSISTANCE MOVEMENTS
Close-grip bench press
Paused wide-grip bench press
EZ-bar skullcrushers
Dips
Cable press-downs
Dumbbell bench, incline,overhead presses
Rows
Pull-ups
Pull-downs
Dumbbell laterals andflyes
There are many styles of bench pressing, but all good techniques start by pulling the shoulder blades together. Retracting the shoulder blades creates a very strong base for you to blast the weight from, and keeps it from wiggling around overhead. If the shoulders are retracted and held in place, all the tension created by the chest and arms during the press will transfer from the bench to the bar. This means power.
DAN GREEN'S FAVORITE BENCH ASSISTANCE MOVEMENTS
Close-grip bench press
Paused wide-grip bench press
EZ-bar skullcrushers
Dips
Cable press-downs
Dumbbell bench, incline,overhead presses
Rows
Pull-ups
Pull-downs
Dumbbell laterals andflyes
There are many styles of bench pressing, but all good techniques start by pulling the shoulder blades together. Retracting the shoulder blades creates a very strong base for you to blast the weight from, and keeps it from wiggling around overhead. If the shoulders are retracted and held in place, all the tension created by the chest and arms during the press will transfer from the bench to the bar. This means power.
...STEP 4 GET YOUR LEGS IN ON THE ACTION
What your legs are doing during the bench is hugely important. If your legs are relaxed, you can't use them to help move the bar, which is crucial for moving monster weights.
What your legs are doing during the bench is hugely important. If your legs are relaxed, you can't use them to help move the bar, which is crucial for moving monster weights.
No comments:
Post a Comment