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Showing posts with label Bench Press Bench. Show all posts
Showing posts with label Bench Press Bench. Show all posts
Exercises that Helps in Increasing Bench Press
Wednesday, November 17, 2010
In our previous post, we discussed the tips that will help the powerlifters to increase their bench press. In addition, some exercises help in increasing weight on bench press. In powerlifting bench press, many muscle groups are included. And it is important that lifters include each muscle group in their strength-training program. 
Powerlifters must have strong triceps. To build one, they can begin with heavy compound lifts. Some of these include dips and close-grip bench press. While finishing, the lifters must incorporate a few isolation exercises including cable pushdowns and skull-crushers.
Lats too play an important role in powerlifting bench press; therefore, one must train them hard. Lifters can incorporate lat pull-downs and pull-ups in their weekly strength training workouts. It is also advice to opt for some rowing exercises on a regular basis.
It is often believed that bigger benchers usually have huge delts. This is so true! To get huge delts, one can include dumbbell raises and military press in their weekly strength training workouts.
Some additional tips:
• Powerlifters must focus on their muscles contracting while lowering the bar. During the concentric phase, this will help them to explode driving the weight up.
• Lifters can bring the bar lower on their chest by tucking their elbows in towards their body. In addition, try to reduce the strain on shoulders.
• Keep the quads tight throughout the lift and the heels flat on the floor.
• Keep the lats tight during the lift.
These exercises along with a proper strength training routine will help the powerlifters to increase weight on their bench press. If you like our tips feel, free to leave comments. Also, let us know more about your strength training routines.
Matt Chan is Implementing Westside Barbell Programming into CrossFit
Matt Chan, the top competitor of 2010 CrossFit-USAW Open and CrossFit Games, said that he is he saw the benefits of Westside Barbell programming and has decided to implement a strength focus based on it. Westside Barbell, a club for serious powerlifters, advocates the use of conjugate method. The legendary powerlifter Louie Simmons is the strength trainer of this club. 
At the CrossFit Powerlifting Certification that he attended last February, Chan learned the program and started implementing it in his strength training workouts. However, Chan does not possess all the specialized equipment, and uses what he has. Moreover, he uses certain creative approaches to replicate squatting to a box, pressing with boards and squatting with accommodating resistance.
Chan experienced the benefits of the program; within four months, he went to a 435-lb back squat from a 405-lb. back squat. This was his record progress that he made during the last two years. Matt Chan has decided to use a strength focus for the coming three months and then re-evaluate the progress. The programming includes a modified version of Westside Barbell programming along with the CrossFit met-cons as well as Olympic lifts.
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