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ust benching a bunch no longer cuts it if you are trying to get a huge one in under contest conditions. It takes a well rounded program to accomplish that. Here are a few of the recommended exercises that will help push that total even higher.
Short range of motion benches. These are ideal for exploding off the chest, getting past the sticking point and locking out. You have to decide where to shorten the range of motion on this movement.
Power rack benches. Working the bench in a power rack or bench with safety supports allows you to really push hard with the knowledge that the safety pins will support the weight if you can’t complete the repetition.
Close grip benches. This directly stimulates the triceps and is a great way to finish up a regular bench session.
Isometrics. These have gathered in more support over the past several years after having fallen out of use for more than a decade. The advantage of the isometric and also its disadvantage is the fact that it builds strength within a short degree range. Some have put this at about twenty degrees either plus or minus.
The military press. This is one of the all time great exercises for ensuring excellent shoulder health and increasing the strength in your bench press.
Deltoid exercises. Working all three heads generates the extra muscle mass necessary to move the weight off the chest.
Pull ups and pull downs. Strong lats and upper back muscles support the bench and will assist in adding more pounds to the motion.
Barbell and dumbbell rows. Nothing beats the row for adding power to the bench press and for protecting the shoulders. Don’t be a mirror athlete; develop front and rear musculature.
 | Author: | Danny ODell (Danny ODell's profile, Danny ODell's blog) |
 | Posted On: | Sun, 2007-10-21 22:58 |
 | Tags: | bodybuilding, training programs, weight training, strength training and training |
 | Comments: | 0 comments, go to comments |
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