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Thread: The bench press

  1. #1
    Senior Senior JEFIT Member amcredle's Avatar
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    The bench press

    Many people browse the Forums looking for help or advice on routines or on how to improve their lifts. Im no expert by any means. in fact im a beginner like a lot of you. However as i get more experiance i like to share them with you. in this post ill copy some stuff on the Bench press that was helpful to me. I plan to cover the big compound lifts like Bench, squats, deadlifts..

    Bench presses and curls are two of the first exercises that are learned by new weight lifters. For men, the chest or “pecs” (short for pectorals) are second only to biceps as the top show muscles in teenagers and young adults.
    For women, the chest is even more important. Keeping well built, toned pecs can be useful in maintaining a solid, perky appearance of the breasts.
    More importantly, the pecs are involved in one of the main powerlifting exercises, the bench press. The bench press is one of three exercises, including squats and deadlifts, in a standard big 3 powerlifting competition. For this reason, it is always important for powerlifters to increase their chest strength.
    Therefore it seems to me that everyone has a reason to train their chest, including men, women, athletes, bodybuilders, powerlifters, strongmen… everyone; and here are the top 5 best chest exercises you should use.

    How to Get a Big Chest
    Training to build a strong back and triceps are just as important to building a big chest, as chest exercises are.Also you must always train your lower body in order for your upper body to grow.raining your whole body with a full body workout routine is one sure way to make sure everything grows or gets toned, depending on your goals.

    Barbell bench press
    The king of all chest exercises. The flat barbell bench press has long been the standard for strength prowess. If you could only choose 3 exercise to create a full body workout, the flat barbell bench press would have to be on the list. This is also the same exercise used in any big 3 powerlifting competition.
    You will find people use a large number of variations of the flat barbell bench press. A close grip flat barbell bench press is used to focus more on triceps, while a wide grip flat barbell bench press is a standard pec builder. A middle grip is used most successfully to combine the strength of the triceps, pecs, and shoulders for a maximal effort bench press.
    info from [url=http://www.projectswole.com/weight-training/the-top-5-best-chest-exercises/]Project Swole[/url]





    SO YOU THINK YOU CAN BENCH ?

    Click on this link. A great 7 part series about benching

    [url=http://train.elitefts.com/instructional/so-you-think-you-can-bench-parts1-7/] SO YOU THINK YOU CAN BENCH[/url]

    Hope this helps..225 has been my max for a long time. But i never learned form. was just doing what i "thought" was right. I didnt train right either. so im on a mission And i think im on my way to break all my personnel records soon.
    MY Journey From Weak to STRONG
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    Info On How To
    [url=http://www.jefit.com/forum/showthread.php?9834-The-bench-press]Bench[/url]||[url=http://www.jefit.com/forum/showthread.php?9889-Squat-help]Squat[/url]

  2. #2
    I Am JEFIT Legend Deviation's Avatar
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    Good info.

    Bench press is one of the few exercises I don't like. Likely because I suck at it. I've been stuck at 205x5 (hit 205x10 a couple times) for while.

    This is another good bench video. (he's got a few on bench techniques)


    Actually all of Smitty's videos are good -> [URL]http://www.youtube.com/user/smittydiesel[/URL]
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  3. #3
    More Experienced than a Senior decu68's Avatar
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    I love the bench but as I'm aging this number is going backwards. I've pushed hard and got some decent numbers but I'm hard pressed to keep those numbers and it seems I'm either "maintaining" or "reverting". I've changed this up, tried different tips and tricks but alas I think age is winning. I'm not old by any means at 43 however I cannot lift what I used to in my late 20's and 30's so 330+ I may never see again. BUT I'm still lifting, that is the main thing and I've always wanted to "lift for life".

  4. #4
    I Am JEFIT Legend Deviation's Avatar
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    Some more goodness from EFS. Dave Tate teaches bench press. Great tips in these.

    So You Think You Can Bench Part 1



    All Videos
    [URL]http://www.youtube.com/playlist?list=PL6DB1C849875D7615[/URL]
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    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

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