Bench. Saturday , February 03rd , 2018 - 08:53:22 AM
Practice this technique with an empty bar, you will probably slide up the bench, but it will give you some idea of the movement required. Drive the bar straight upwards as hard and as fast as you can. If you kept your elbows close to your body in the downward phase these will now be driving straight up, going from A to B in the shortest route using the greatest power. Exhale forcefully throughout the press as this will help you maintain torso stability.
Search for Rippetoes guide to rep ranges and strength, it is an extremely helpful graphic for our argument here. The largest effect on both strength and power occurs at lower rep ranges, below 8, generally somewhere between 3 and 6. What does this mean? No more drop sets, no more burn out sets until infinity, more powerlifting style training.
Though you must experiment with your own foot placement to find out how to best satisfy these three criteria, here are a few either / or aspects of foot placement that can help get you started. Once you begin to experiment with your setup, this one becomes a no-brainer. Unless you are very big or very inflexible, you should almost certainly be putting your feet behind your knees. If you are having trouble visualizing this position, it means that there will be less than a ninety-degree angle between your hamstring and calf, and that your knees will stick out farther towards the foot-end of the bench than your heels. Most people find that this is the best position for getting strong leg drive and maintaining a stable and tight position throughout the entire movement.
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