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Bench Press
Doberman Dan Barks Bench Press Pyramiding Bites!
“How You Can Add Up TO 50 Pounds To Your Bench Press IMMEDIATELY By NOT Pyramiding!”
From my very introduction to the Iron Game over 20 years ago, (geez, that makes me sound old!) all of the literature, books, and courses I’ve read or followed advocated “pyramiding” your weights on the basic exercises.
If you don’t know [...]
Powerlifting Rules
Powerlifting Rules
Squat Rules – Powerlifting
The lift starts with the lifter standing erect and the bar loaded with weights resting on the lifter’s shoulders. At the referee’s command the lift begins. The lifter bends his knees and lowers himself into a squatting position with the hips slightly below parallel position. The lifter returns to an erect [...]
Powerlifting
Powerlifting Events
Powerlifting consists of 3 events, the squat, deadlift and bench press. There are also push pull only events, where the squat is absent from competition. Also, strict curling has made an appearance in some federation competitions.
Powerlifting has numerous federations. Some federations are drug tested, and some open. Some powerlifting federations, such as 100% Raw, [...]
About the Bench Press: Bench Press Instruction and Form
Bench Press Overview
Movement Class: Compound exercise
Force: Push
Workout Importance: A
Primary Target: Chest
Secondary Targets: Front shoulders and triceps
Variations: Dumbbell bench press, dumbbell and barbell incline bench press, dumbbell and barbell decline bench press, close grip bench press, pin press, board press, floor press
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How to Gain Muscle Mass in One Hour a Week
Limited Time. For those with limited time, lifting often gets put on the back burner. But it doesn’t have to be set aside. The following workout plan can be performed in one or two days a week, and only takes one hour to perform.
But you have been warned…it’s not an easy routine. If you want [...]
Muscle and Brawn News: 03/13/2009
Fabricated studies being created to assist drug promotion. Kai Green takes Australian IFBB Grand Prix. Silvio Samuel second…Toney Freeman third. Exclusive Australian Grand Prix photos. The 2010 Arnold powerlifting events will be run by the USAPL/IPF. Speaking of the IPF, 26% of competitors at the Masters recently failed their drug test. A great read @ [...]
What is the Best Way to Build a Thick Chest?
What is the Best Way to Build a Thick Chest?
The bench press is the king of exercises for building a thick chest. If you don’t have access to a barbell, you can also perform heavy dumbbell bench presses. Whichever exercises you choose, make sure you lift as heavy as possible, and try to increase your [...]
7 (Plus 7) Core Bodybuilding Exercises
The land of bodybuilding routines is vast and complex. There are full body routines, one set per bodypart routines, routines that use rest-pause, routines that feature training just shy of failure, and routines that are high volume.
But while the amount and variety of bodybuilding routines is staggering and complex, the core exercises for these routines [...]
My Bench Press is Stuck…What Can I Do?
My Bench Press is Stuck…What Can I Do?
Never do more than 6 reps per set in a bench press strength routine.
I do a 4×6 bench routine. I slap on a weight, and when I can do 4 sets of 6 reps, I bump the weight 5 pounds. When I can do 4 sets of 6 [...]
How Do I Find My Max Lifts?
How do I find my max lifts?
One Rep Max Chart
Work up in increments. And don’t try to find all of your max lifts in a single day. Do them over the course of a week. For bench press, after warming up, work up in 20 pound increments until the lift becomes very hard, and then [...]
How To Increase Your Bench Press With Proper Technique
The Barbell Bench Press is one of the most popular gym exercises. It is also one of the most misused exercises. Part of the problem is that the bench press is an ego exercise. A lot of guys judge their training progress based on how much they can bench. So often times they end up [...]
Ed Coan’s Bench Press Routine
Ed Coan’s Bench Press Routine
Ed Coan 555×2 Bench Press (Gym Lift) Video
A repost of an excerpt from an article in Powerlifting USA reviewing Ed Coan’s Bench Press Video. The writer describes Ed’s periodized training scheme and gives a detailed example. If you want to try the bench cycle for yourself, just scale the prescribed weights [...]
Bench Press Resurrection Programs
Bench Press Resurrection Programs. THIS PROGRAM IS IDEAL FOR POWERLIFTERS AND FOOTBALL PLAYERS
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THE BASICS
DAY 1
BENCH PRESSES 5*5
WEIGHTED CHINS 5*5
MILITARY PRESSES 5*5
SQUATS 5*5
DAY 2
CLOSE-GRIP BENCH PRESS 5*5
BARBELL CURLS 5*5
PUSH PRESSES 5*5
DEADLIFTS 5*5
DAY 3
DUMBBELL BENCH PRESSES 5*5,4,3,2,1
HAMMER CURLS 5*5
BENT-OVER ROWS 5*5
BENCH PRESS [...]
Ted Arcidi’s Bench Press Routine
Ted Arcidi’s Bench Press Routine. 12 week cycle
Weeks 1-3: 3*6
Weeks 4-6: 3*5
Weeks 7-9: 3*3
Weeks 10-11: combine sets of 3 and two reps
Week 12: meet day; open with a bench that you have done for at least four reps
Monday
Bench Press 3*5/405-420
Behind-the-Neck Press 3*5/260-300
Lying Tricep Extension to the nose 2*6/340-350
Standing Barbell Curls 3*6/160-195
Lat Pulldowns [...]
Doug Heath Bench Press Routine
Doug Heath Bench Press Routine.
**This cycle is based on a lifter whose max is 300lbs.
**(ex. your max divided by 300 equal your percentage that you use to multiply your poundages)
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Week 1/Day 1
Bench Press 45*10; 95*5; 135*3; 185*1; 200*5
Day 2
Close-Grip Bench [...]