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transfer bench
Bench Press Tips - How to Increase Your Bench Press
The bench press exercise has become somewhat of a measuring tool for masculinity. I can't even count how many times I've been asked the ever-so-popular question - "how much do you bench?". No other exercise signifies strength and dominance (from most peoples perspective) than the bench press. For that reason, I've assembled some easy to apply lifting tips for you to implement into your next workout.
Bench Press Tip #1
Squeeze The Bar: This one relates to grip strength. It's been shown that increasing your grip strength and squeezing the bar can increase your bench press strength by up to 10%. The reason for the increased force output comes from an increased activation of the triceps. As you know, the triceps (back of the upper arm), work to extend the arm.
Bench Press Tip #2
Contract Glutes: This may seem like a weird one but contracting your glutes (bum in layman's terms) will actually help you bench more. Reason being, the activation of the glutes and core muscles will allow for an optimal power transfer from your feet (as you're driving them against the floor) all the way up your torso to your chest and shoulders. Keep in mind that whenever you're lifting a maximal load, the entire body is involved in some way or another.
Bench Press Tip #3
Retract Your Scapula: Your "scapula" refers to your shoulder blades. By squeezing them together, you can reduce the distance that your arms will have to travel in order to elevate the barbell. It should go without saying that the shorter the travel distance, the easier each repetition will be. The time under tension (T.U.T) will be less.
So there you have it. Three easy to implement and extremely effective bench press tips. These are only 3 of many..
About the Author
For detailed, step by step instructions - along with a video - profiling how to perform the bench press exercise, just click the link below.
And here's a related article if you'd like to read about upper back training..
Related article = Upper Back Training
Which junior college would be the best fit for me to transfer D-1 after my first year.?
I'm twenty-one years old, 6'2" 225 lbs. 40-time- 4.58, bench max- 335, squat max- 480, shuttle- 4.7, Vertical leap- 33 inch. I have offers from a number of colleges but Georgia Military seems the best fit to play Linebacker. Any Suggestions..
Look, to the hatin a%$ CROCHET MAN. I decided to update my numbers and i did so the past weekend because i know i have gotten stronger and faster! As for the offers homeboi i have attended two scouting camps in Greenwood, SC and Fayetteville, NC. and thats how i got my exposure, plus all i had to do wuz send the film and it took care of itself. I'm stronger, Faster, and bigger than i was in those film so if you were any type of athlete yourself then you would have some knowledge kid GEEK A55..lol Look for me D-1 in about two years People..Gone
Georgia Military is a good school, and tough as well, it seems a good fit
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