Press Transfer

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The bench press is universally considered one of the most important upper body movements in any fitnessregiment. Whether it is for a one rep max or a multi rep set, this liftis an extremely valuable weapon to have in your arsenal. Here are 5important factors to improving your efficiency at this all time classic. 1) Grip the bar hard! The "set-up" or initial portion of the lift is extremely important.Take a few moments prior to commencing the lift. Breathe deeply andgrip the bar extra hard. This will help with concentration and forceyou not to be in a relaxed state. 2) Keep the body tight and rigid. Once again take about 5 seconds before you start your set and contract your muscles,especially the ones located in the upper body girdle because they willabsorb the brunt of the weight. Note to experienced trainers: keep yourshoulder blades, rhomboids and mid-upper traps pulled together tight.This guarantees more muscle recruitment and therefore more strength. 3) Use the legs. If you don't think the legs come into play, try benching with your feetup on the bench! Squeeze the glutes tight and drive the feet into thefloor. Strong calves certainly help. 4) Control the speed of the bar. What's the right speed? Personal preference comes into play but keepthese factors in mind. A slow concentrated decent of the bar willrecruit maximum muscle fibers and a fast, explosive push to completion leads to optimum strength. Control is the key and speed is power!! 5) Put extra emphasis on your triceps training. A great lifter named Larry Pacifico once said, "in order to increaseour efficiency at bench pressing, train your triceps the way you trainyour chest and train your chest the way you train your triceps".Translation, most people do not train their triceps anywhere nearenough to gain maximum efficiency at this lift. The moment the bar is 6inches off your chest this lift is all triceps, remember bench pressingis not merely a chest exercise; it is a true test of one's overall upperbody strength. I hope you find any or all these five factors helpful in realizingyour maximum potential of the bench press. "The king of all upper bodymovements." Jody Cranston is Canadian WABDL Bench Press Record Holder(375 181 lbs. Bodyweight). His Powershape Personal Training is based atthe Pantheon Athletic Club in Vancouver and can be reached at604-831-1939, or ### For more information: ( Jody Cranston / Article ).

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