How to Bench Press More Weight - 2 Awesome Bench Press Techniques!
So you want to learn how to bench press more? Of course you do! What guy doesn't want to be able to perform bar-bending repetitions while onlookers in the gym stop what they're doing and just stare in amazement while you perform your sets? Well, I'm not going to go on and on about how "respected" the bench press exercise is or how the movement has come to signify strength and dominance because I'm sure you already know that - that's most likely part of the reason why you're reading this.
Rather, I'm just going to get right into it.
So, without further ado - here's..
How To Bench Press More There's all sorts of little tricks you can implement that will increase the amount you can bench press.
The first quick technique I'm going to profile actually has the potential increase your lifts by about 10 percent.
Squeeze The Bar: By squeezing the barbell, you can increase the recruitment of your triceps - which are responsible for extending your arm.
Since arm extension obviously plays a major role while bench pressing, increased activation of the triceps will actually allow you to immediately lift more.
Use Variable Resistance: An awesome way to increase the amount you can bench press is to attach chains into the ends of the barbell.
The training theory behind this technique is known as "variable resistance".
Variable resistance - as the name indicates - refers to varying the resistance during different phases of the movement.
There are two different phases of an exercise - a concentric contraction and an eccentric contraction.
A "concentric" contraction refers when the muscle is shortening against resistance and an "eccentric" contraction refers to when the muscle is lengthening against resistance.
Relating that information to the bench press exercise, lowering the barbell is the "eccentric" phase and driving the barbell upwards is the "concentric" phase.
Our muscles are stronger as they're lengthening and implementing variable resistance with the chain attachment will play on that.
With regards to attaching chains onto the ends of the barbell, here's why it works.
The simple principals biomechanics indicate that our strength potential varies depending on the joint angle.
When bench pressing, we're at our weakest when the bar is at chest level.
The higher we push the bar upwards, the easier it gets.
Attaching chains to the barbell manipulates that concept.
As you lower the barbell, the resistance will be decreased because the chain links will be on the floor.
As you drive the barbell upwards however, the links of the chain also elevate and add to the overall resistance.
So, as you drive the barbell upwards, the resistance increases and that just so happens to coincide with the fact that your strength potential increases as you extend your arms.
Implement the appropriate loading techniques: It's really important that you follow a well structured program that implements the appropriate loading patterns to stimulate increases in strength.
The proper loading techniques, the proper rest intervals the proper training split - it all has to come together.
Rather, I'm just going to get right into it.
So, without further ado - here's..
How To Bench Press More There's all sorts of little tricks you can implement that will increase the amount you can bench press.
The first quick technique I'm going to profile actually has the potential increase your lifts by about 10 percent.
Squeeze The Bar: By squeezing the barbell, you can increase the recruitment of your triceps - which are responsible for extending your arm.
Since arm extension obviously plays a major role while bench pressing, increased activation of the triceps will actually allow you to immediately lift more.
Use Variable Resistance: An awesome way to increase the amount you can bench press is to attach chains into the ends of the barbell.
The training theory behind this technique is known as "variable resistance".
Variable resistance - as the name indicates - refers to varying the resistance during different phases of the movement.
There are two different phases of an exercise - a concentric contraction and an eccentric contraction.
A "concentric" contraction refers when the muscle is shortening against resistance and an "eccentric" contraction refers to when the muscle is lengthening against resistance.
Relating that information to the bench press exercise, lowering the barbell is the "eccentric" phase and driving the barbell upwards is the "concentric" phase.
Our muscles are stronger as they're lengthening and implementing variable resistance with the chain attachment will play on that.
With regards to attaching chains onto the ends of the barbell, here's why it works.
The simple principals biomechanics indicate that our strength potential varies depending on the joint angle.
When bench pressing, we're at our weakest when the bar is at chest level.
The higher we push the bar upwards, the easier it gets.
Attaching chains to the barbell manipulates that concept.
As you lower the barbell, the resistance will be decreased because the chain links will be on the floor.
As you drive the barbell upwards however, the links of the chain also elevate and add to the overall resistance.
So, as you drive the barbell upwards, the resistance increases and that just so happens to coincide with the fact that your strength potential increases as you extend your arms.
Implement the appropriate loading techniques: It's really important that you follow a well structured program that implements the appropriate loading patterns to stimulate increases in strength.
The proper loading techniques, the proper rest intervals the proper training split - it all has to come together.
