8 Things Successful Lifters Do Before Benching HEAVY (plus BONUS tip)
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- Опубликовано: 23 сен 2024
- What should you take care of before a heavy bench press? Starting Strength Coach Phil Meggers covers 8 simple and effective tips - plus 1 bonus tip - when preparing to bench press heavy.
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If you're benching heavy, wrist wraps are a good tool to have with you:
Harbinger Red Line Wrist Wraps - 18" (Phil's wrist wraps)
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Stoic Wrist Wraps - 24"
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When training, using chalk should be a given. Training without chalk is silly. Get and use chalk.
Spider Chalk (it's our favorite at Testify)
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Starting Strength: Basic Barbell Training, 3rd edition (paperback)
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Thanks, the advice on the leg drive is most helpful
You’re welcome - I’m glad it was helpful!
Everyone should be comfortable with bailing the weight without a spotter. If you fail, let it drop to your chest, start to roll it down and as it rolls down use your abs and the momentum of the bar to raise your upper torso to sit up. Imagine doing a bent over row the way most people do them, which means they're always upright and not really bent over. Pull the bar up and scoot out from under it. Easy work. If you're someone that never does heavy freeweight barbell exercises, and only do machines and hammer strength isolation exercises, chances are you might be too weak to do this.
This is Great.
Thanks very much!
Great tips. BPs got my left shoulder, well.left shoulder in general with other lifts, too. I have struggled with finding the right place. Thanks.
You’re very welcome - I hope it works out well.
Always good tips
Thanks, Coach Carp!
If ur forms still good, but on one rep u bring the bar down too far down ur chest, could it cause a shoulder injury? I did lat pulldowns and it doesn't hurt also.
I always use a grip that's wider than that one shown here, is this one more effektive or is it just a better way to train (using more muscle mass)? Because when i go narrower, i just can't do my working weights.
Solid question. In general, we teach and coach a moderate-width grip, i.e., not a narrow grip (although we do program the close grip bench press at times for post-novice trainees), but not a wide grip either.
We usually start with a grip that's about one hand-width wider than where the knurling starts (or one full thumb-length from where the knurling starts, which is usually close to the same spot). From there, we'll make minor adjustments as needed as we're looking for a grip that permits vertical forearms at the bottom of the rep (vertical when viewed from the 12 o'clock or 6 o'clock viewing position).
This allows us to train a lot of muscle mass over a long range of motion, which is what we're looking for as we're training for strength. With that said, you'll sometimes see powerlifters take a wider grip than this as it shortens the range of motion and, as a result, will often permit heavier loads to be benched.
Probably a longer answer than you were looking for, but I hope it proves useful.
do Arm curls so all of your arms are developed and that skinny wrist that will fail you when benching heavy as odserved