Monday, December 19, 2005 |
Max Out at the Bench Press Competition |
| Show off your muscles and be the strongest man (or woman) in the room. Start training now for the Good Fellowship Party’s Bench Press Competition. By following these guidelines, you will see instant improvement in your bench press. Continue to train two to three days a week (never train consecutive days) until February’s Good Fellowship Party on Saturday, Feb. 18. Even if you don’t max out your competition, you’ll have muscles to brag about.  Push Yourself upOne of the most neglected types of training for the average gym guru is explosive strength. In all sports, athletes need to be explosive. Many bench press lifter have a sticky point a few inches above their chest. With proper explosive speed training you will be able to lift the weights past your sticky point. Push ups are a great way to develop this explosive speed training.  Get Some Trained HelpDon’t forget about the other muscles besides your chest that used in the bench press. Train your shoulders, triceps and other body parts to bring up the strength of each muscle. You will be amazed how much your bench press will start to increase.  Breathe DeeplyBefore lowering the bar, take a deep breath and hold it. This creates a solid torso from which you can generate power.  See the TopNever get caught up in the moment during the bench press. Instead, “see” the top. Don’t let the bar stop moving until it reaches the top. Visualize yourself blasting through the top of the movement, and you will.  Pyramid UpIf you want to max out on 450 pounds for one rep, don’t start at this high weight. Instead, you would want to work your way up. For example, you may want to do 225 for six, then go to 300 for five, 360 for two, and so on until you reach your goal. |
©2005 Missouri Athletic Club
Contact thechef@mac-stl.org for questions and comments.
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