Weightlifter Invents a New Type Of Bench Press: Say Goodbye to Your Spotter
Kickass project for lifting max weight in bench without spotter
Kickass project for lifting max weight in bench without spotter
Motivational bodybuilding image or wallpaper for your desktop with quote.
FUCK STRESS BENCH PRESS
These 4 powerful little mental “tricks” could help you add an immediate 20% more to your bench press and break a new personal record!
Focus on your body…not the bar!
When you’re benching, try to actually push your body away from the bar…not the bar away from your body.
This trick works for the same reason when doing pullups, you focus on pulling your elbows down.
Your brain sees the bar as an inanimate object outside of your control and it understands that the bar may “win”.
But your brain sees your body as an “ally” and “within your control”…
…and is much more confident in your strength when focusing on moving your body.
“Pull” The Bar Apart!
As you’re lifting the bar, try “pulling” it apart as if your hands were moving away from each other.
Your hands don’t actually move…you just want to grip hard and imagine “stretching” the bar longer.
This calls into play more “stabilizer muscles” to give you extra power in your upward movement.
Visualize The Bar Going up!
Whenever you’re spotting someone on the bench press and they’ve hit a sticking point, most of the time all you have to do is place 2 fingers under the bar and it magically seems to raise again.
No…you don’t have the world’s strongest fingers!
It’s simply a total mental “mind f’er” where the lifter “thinks” he’s getting help with the rep…but is actually doing it all on his own.
You can do this by yourself (or with a partner) just by visualizing the bar constantly moving upwards.
When you reach that sticking point, play a mental movie in your mind and vividly SEE the bar raising.
Your body will “believe” what you see and respond by making your “movie” a reality!
Look To Your Dominant Hand!
Another “sticking point” destroyer…
Once you reach the point where the bar stops its ascent and you think you’ve been defeated, look (without turning your head) toward your dominant hand (the one you write with).
This is yet another mental “trigger” for your brain to associate strength and power with what it perceives as your strongest assetts in your “bench press battle”.
Well, there you go!
Bring your brain to your next chest workout and load up a few extra plates because you’re guaranteed t leave your wimpy old record in the dust once you try these easy tips!
By The “Muscle Nerd” Jeff Anderson – fitness and bodybuilding expert and author of the Optimum Anabolics program
New bench press technique | funny bodybuilding videos
Not only with the wrong technique of exercise you do not get any results, but it has a negative effect on your body. As a result, there is a pain in the back, shoulders, chest, legs and arms. Video demonstrated improper technique of performing these exercises, and certainly the way that you do not need to do this exercise.
Advanced exercises for the chest – Dexter Jackson Training
Since 2004, when he won three contests in a row, Dexter has achieved celebrity status in this sport. With his 168 cm and 100 pounds, “The Blade” without problems accounted with much larger competitors. His imposing symmetry and unwavering nature are his main weapon.
In his chest training, Dexter takes advantage of a variety of exercises which every detail of the muscle leads to complete combustion.
In push movement, Dex used explosive ejection and controlled descent. In flys, he uses methodical and even clock signals, which runs its series.
Dexter is a big fan of machines because of its stability – when large weight, a fixed range of motion provides a level of security of any of the exercises on the machine.
|Flat bench press||4||6-10|
|Incline hammer machine press (complex series with)|
|Incline bench press on smith machine (complex series with)|
Dumbbell flyes on flat bench
Start: “Bar press exercises are the main muscle builders,” says Dexter. “Always do them first so you can use it more weight and more intensity.” Lie on your back and place your feet flat on the floor. Receive rod normal grip slightly wider than shoulders.
Movement: Lift the bar and then slightly down toward your chest. Keep your chest aligned with the elbows should be directed to the side. When the bar touches your chest, push the explosive upward, to the point just before locking the elbows.
Start: Adjust the device so that it can rely on the back seat, and set foot flat on the floor. Hands should be exactly in line with or slightly below the shoulder when you first sit down to a rack.
Movement: Using explosive movement, concentrate on stretching the pectoralis during the suppression of the handle by itself. Avoid locking the elbows at the top. “Do not forget to tightly compress the chest at the peak of contraction,” says Dexter. “Just because you do not lock the movement does not mean that you can not concentrate and squeeze when they need it.” Slowly return to the starting position – for full development, feel working muscles at the top and the negative perform under control.. Now go to the next repetition.
Start: Attach the handles on the top or bottom cable devices. Stand right in the middle, slightly bend your knees, point look forward and take a stable position. Lean forward in order to maintain such a position during each repetition. Receive handles palms facing each other and elbows slightly bent position.
Movement: At the same time pulling the cables from the lower or upper pulley, drive handles in front of your mid-section of the body; arms slightly bent at the elbows. Hold on a moment in this position and make a contraction before the cables back to the starting position, resisting their free fall.
Often we ask what is the connection between power and size? Bodybuilders train for size and therefore you should train differently than a powerlifter who train for strength. You often hear that you do not need to lift big weight, in order to become stronger. Wrong! The strength and size go together and the only way to become larger to also become more and more powerful.
For those on steroids, there are different rules. They have increased protein synthesis and they can increase their muscle mass and definition much easier than natural bodybuilders. Therefore it is extremely important for exercisers who do not use steroids and having an average genetics to first strengthen muscles.
It is not necessary to stimulate the muscle directly to become bigger and stronger.
Here are beginning to apply a complex exercise. If you redouble your bench press in the course of a few years, then how can your arms, shoulders and back can stay the same size? They also need to grow in order to support the weight that you’re lifting.
While you are in the early stages of building muscle forget the muscular symmetry. First, empower, become larger, and then start working on body symmetry. Leave aside the isolation exercises and pumping with a smaller increase weight until you are able to squat or bench press to work with serious weight. Concentrate on the most complex exercises such as the squat, deadlift, bench press, military press, rowing, pull-ups and dips.
A Bigger Muscle is a Stronger Muscle. Learn how to gain both SIZE and STRENGTH in this video:
Let’s be honest, the bench press is the favorite exercise of most people. And nothing can be more frustrating than when you are standing at 95 months, 115, 145, 195 pounds … depending on who is much advanced. I will not give you a guarantee, but these four mental trick almost immediately increase your strength in the bench press by as much as 20%!
The first trick to increase strength in the bench press: focus on the body, not on the bar!
When doing thrust, then try to concentrate on that potisneš your body from bars, not the rod from the body. The trick is of similar character, like pull-ups, when you do not concentrate on the bar, but the lower the elbows. Your brain registers the rod like a lifeless external object which is beyond his control and assumed that he would be “bar” win. But your nervous system’s own body as the “allies” that he was under control, therefore gets a lot of confidence in the successful performance of motion. (And I’m not talking about how this technology makes a solid surface in the upper body with thrust, because shoulder blades, do not lift off the bench – editor.)
Another trick to increase strength in the bench press: Tear bar!
When doing push, try to stretch the bar, but without actually moving the arm. Only gripped object and wants to tear it. This trick increases the involvement of stabilizer muscles, moreover it is a good help in the back of thrust, better triggers triceps, which are primarily responsible for the final moves.
The third trick to increase strength in the bench press: visualize how the rod moving up!
Do you know the trick helpers, when at a dead stop placed at 1-1 finger underneath the bar, as it helps, of which the rod magically start? No, it is not necessary to have the strongest fingers in the world! It’s just a mental trick, in which the working bench press feels he gets help, but in fact he himself performs the entire work.
This can be achieved, and if you’ve continuously visualizing the bar lifted without stopping. If the thrust to slow down, then start to head one high-definiton movie in which all the more clearly you see that bar goes away, then it will happen in reality!
The fourth trick to increase strength in the bench press: look at the dominant hand!
If you get to a point where you think it will stop bar, and you see yourself vanquished, then look (without moving the head) on the dominant hand. It is one with which you write. It is also a mental “switch” with which you achieve that your brain thinks it has one very confidently weapon in the difficult task.
These were the tricks that one can apply at the next bench press. You’ll see, you’ll reach a new record.
It is almost impossible to imagine that someone, when you say that you go to the gym, no one asks the famous “How Try lifting the bench?”.
This exercise, although in the context of bodybuilding is for hypertrophy pectoral muscle, has become the gold standard for evaluating the overall strength of the hull.
Although the bench press can be seen from countless angles, in this article we will discuss only on the aspect of power, ie plain language – how to cram as much at the bar and then to successfully boot. So, we will talk about the most efficient technique for hypertrophy m. pectoralis, triceps, etc.
Before giving several ways and techniques to improve the bench press, a brief recap of the technique of doing … A lot of people will benefit if you start just corrected technique execution.
So we can not just throw on a flat bench and immediately picked up a lot of weight. For it is still necessary to properly position the body. When we lay down on the bench, first we need to close up the blades, as something they want to catch. At the same time, upper trapezius firmly abut the bench. In this way, we create a solid foundation for lifting.
In addition, this position reduces the range of motion (the easier it will be to raise the weight if the way to go lower) and protect the shoulder from injury.
Position the leg is the next essential element. After we lay down on the bench and set back into position, our feet are relaxed and your feet are in contact with the floor. From this position we draw the foot backwards until you reach the furthest back position where our heel is still in contact with the floor. When we perform as expected, we will feel the tension in the quads. From this position, toes focus outward until you feel tension in your hips. Ideal position in which the fingers directly below the hips and directed outwards.
When we set back and legs, the final part of the convergence of the trapezius and gluteus, or achieving ports in the back (bridge). So we’re even more weight to shorten the path that you need to go.
Finally, before the lift, needs all at the same time squeeze: legs, gluteus, back, …
What catches are concerned, the optimal width is one in which the hands are positioned in the plane of the shoulders. The optimum position of the upper arm at an angle of 45 ° relative to the hull.
Now that we have mastered the technique and managed to perform the bench press in the proper form, and with such a practice derived reached its maximum, we consider how to continue to move with the attained plateau.
First, there are some techniques that are somewhat in tips & tricks, and act on the neurological basis. The first of them, which has long been known a lot of weight-, is, that the push rod upwards try to “stretch” the rod.
This increases the electrical activity of the triceps, which results in the ability to lift more weight. In addition, the eccentric phase of the movement, “stretching” rod recruit the muscles of the upper back and the muscles of the rotator cuff which all contributes to the stability of the shoulder and creating a more solid base for thrust.
The body is constantly surprising us some incredible mechanisms. Thus, if the weight is great, pressing neck in the direction of the substrate (the bench), activates the innate reflex that would allow us to raise approximately 5% more weight than we could without it.
When we talk about improving the bench press, we must mention the props that help us do that – add-ons (extensions) that are added to the rod and affect the resistance curve. A first think of the chains and rubber bands.
For a classic bench press is characterized by constant weight throughout the movement, however, muscle strength and resistance effect on muscle are not constant in every moment of movement.
Elastic straps are used for strength training extensors (ie, muscles involved in bench press), because they have growing power curve in concentric phase. This means that we have the stronger the muscle shorter. The eccentric phase of the tape in fact have a negative effect forsiranih repetition.
Training with ribbons forcing trainees to accelerate the rod in the initial phase of the movement. If not, the weight will “knock” to the surface. That is why when using tape have good spotters or assistant. Using tape is recommended once every two training because frequent use can lead to tendinitis.
Chains are another tool that enables variable resistance. When using chains, is going to hand setter so that the resistance is lowest in the position where the setter weakest (lower position when the bar on the chest). As during the lifting rod rising towards the upper end point, including the more chain links and the resistance increases. Thus, the use of chains, curve resistance is equated with our natural power curve.
When you train with straps and chains, the load should be approximately 40-50% of 1RM. And with tape and with chains have a bonus rocking effect that results in the inclusion of stabilizer muscles.