Bench. Saturday , February 03rd , 2018 - 08:56:46 AM
First and foremost, you need to like how the bench looks. This is entirely personal and there is little to say here. But I recommend you check some image galleries online and see what kind of benches are available out there just so you get an idea. Then, the design of the bench must fit to some extend the design of your garden especially if you have other garden furniture.
To begin arching, get into the position described at the end of the foot placement section. You are either sitting up behind the bar, or you are lying down with your head off the bench. You have placed your feet in the ideal location, and you have an underhand grip on the bar. Now, keeping that underhand grip, slide your body towards the foot-end of the bench. While you do this, tightly arch your lower back. Also, squeeze your shoulder blades back and down as tightly as possible. Think the opposite of a shrug. With your lower and upper back in this tensed position, keep sliding down the bench until your knees are at the desired location relative to your heels (the foot placement you chose). If you end up with your head way in front of the bar, start over with your body situated further back. Your head cant be too far in front of the bar, or even a spotter will not be able to hand off the bar to you.
The bench press, in its infinite glory is not the best exercise to show true strength. The dead lift, the physical act of pulling up as much weight as one can from the ground seems like a more fitting champion. Or what about the Olympic lifts, the movements that are competed on by athletes across the world on the greatest stage? Could even the dip be a more true testament of upper body strength than the bench press? Regardless of any of this, the bench press still holds a lure in our culture, and will for the foreseeable future be the only number that matures to recreational weight lifters. So how can you maximize your effort in the gym to make sure that your bench press numbers keep rising? Here are four simple steps that will surely help you add more weight to the bar.
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