Making sure you're centered on the bench.
-Body sticks out the same amounts at both sides and the head should be right at the middle of the bench.
-Symmetric. Is better. Prevents injuries.
Posts tonen met het label Bench press. Alle posts tonen
Posts tonen met het label Bench press. Alle posts tonen
zaterdag 8 februari 2020
donderdag 8 augustus 2019
New olympic bench
Olympic bench with a spotter stand/bar system of a power rack, with spotter bars which you can put in the holes.
Safe bench pressing equipment and tips for bench pressing alone and or when bench pressing alone
1 Power rack
-Has holes for spotter bars
2 Olympic bench
-With long enough horizontal spotter stands, bars
3 Squat, bench rack
-With long enough horizontal spotter stands
In my opinion:
A power rack is the best and safest.
Very important for 1, 2 and 3:
Always put the spotter stands/bars at the right hight.
Very important for 2 and 3:
Make sure to get a version where the bar really can't get in between and bypass
the spotter stands, bars at the side of the bar holders.
Extra for 1, 2 and 3:
Make sure that the bar can't go over the bar holders for racking after the lift.
Also: If you change your grip from wide grip to medium or close grip, you very likely
need to put the bar holders higher, so that the bar can't go beyond the bar holders.
Tip for 1 and 3:
-You can use primitive measuring methods to put the bench right in the middle with the feet
or with the hands. And using a ruler is also possible, flexible ones are easier and better.
-And even better maybe you can make quality markings on the ground for the bench so it's easy to put the bench right in the middle.
-
Unracking alone is more dangerous and there's more chance of injury
I myself lay more under the bar for unracking, so that unracking goes better and is easier
and I don't have to go forwards as much. But there's also a downside with this,
you could hit the bar holders on the last part of the lift.
-Has holes for spotter bars
2 Olympic bench
-With long enough horizontal spotter stands, bars
3 Squat, bench rack
-With long enough horizontal spotter stands
In my opinion:
A power rack is the best and safest.
Very important for 1, 2 and 3:
Always put the spotter stands/bars at the right hight.
Very important for 2 and 3:
Make sure to get a version where the bar really can't get in between and bypass
the spotter stands, bars at the side of the bar holders.
Extra for 1, 2 and 3:
Make sure that the bar can't go over the bar holders for racking after the lift.
Also: If you change your grip from wide grip to medium or close grip, you very likely
need to put the bar holders higher, so that the bar can't go beyond the bar holders.
Tip for 1 and 3:
-You can use primitive measuring methods to put the bench right in the middle with the feet
or with the hands. And using a ruler is also possible, flexible ones are easier and better.
-And even better maybe you can make quality markings on the ground for the bench so it's easy to put the bench right in the middle.
-
Unracking alone is more dangerous and there's more chance of injury
I myself lay more under the bar for unracking, so that unracking goes better and is easier
and I don't have to go forwards as much. But there's also a downside with this,
you could hit the bar holders on the last part of the lift.
Bench press benches
Rigid, strong and stable benches are better.
And a flat bench is better for bench press.
-It's one piece. And it doesn't for example have a gap in it.
-
One possible problem with bench press benches:
-When someone has a very wide chest, back and shoulders he
will be less supported by the bench, more of the body sticks out.
-
Looking what's better: Harder or softer bench press padding material.
And maybe all kinds of other padding materials.
Trying wider benches for bigger and broader bench pressers.
-
And a flat bench is better for bench press.
-It's one piece. And it doesn't for example have a gap in it.
-
One possible problem with bench press benches:
-When someone has a very wide chest, back and shoulders he
will be less supported by the bench, more of the body sticks out.
-
Looking what's better: Harder or softer bench press padding material.
And maybe all kinds of other padding materials.
Trying wider benches for bigger and broader bench pressers.
-
vrijdag 10 mei 2019
A thing about medium grip bench press and wide grip bench press according to my experience
According to my experience:
Light close grip (near medium grip) to medium grip is harder on the elbows
-There's more flexion of the elbow then with a wide grip
Wide grip is harder on the shoulders
By JK from South-Holland
Light close grip (near medium grip) to medium grip is harder on the elbows
-There's more flexion of the elbow then with a wide grip
Wide grip is harder on the shoulders
By JK from South-Holland
zaterdag 1 september 2018
Bench press technique
Hand placement on the bar. From close grip to normal grip to wide grip is possible.
It's most advice to grip on or around the barbell rings. You can for example always place a finger
of each hand on the rings or right next to the rings and then grip with your whole hand.
-If there are no rings, or if you grip somewhat beyond the rings you can use fast primitive measuring methods.
And I'd advice to never use a thumbless grip, it's very dangerous.
Feet placement on the ground. How much towards you. And how narrow or wide.
-Good feet placement can give you more power.
-Placing the feet wider can give more stability
And you can choose for a full foot placement. Or you can choose for a heel up foot placement, with the balls of the feet and toes on the ground,
but you will need to put your feet far towards you with this and more narrow.
And a heels only is for example possible when pushing the weight up.
Preperation just before the lift while sitting on the bench or laying on the bench. Taking a couple of good breaths for example.
How you grip the bar. Normal gripping or gripping the bar as far down the palms as possible.
How much you arch your back.
Squeezing the shoulder blades together on the bench.
Unracking should be easy, but it's important that you don't hit the rack while going up.
And if some one helps you unrack this can prevent shoulder injuries, if you have to unrack yourself be careful the bar is not to far away from you, this increases the risk of injury (especially shoulder injuries), but on the other hand it's also anoying to hit the rack on the last part of going up with the barbell.
Where you look to or towards. Some people don't really look anywhere, other people focus their eyesight somewhere.
Where the pressure is in/on your hands while pressing.
-Might depend a bit on the wideness of the grip
-The pressure can be exactly in the middle but also a little bit more to one side or the other side
How hard you grip and squeeze the bar.
Breathing. Breathing in and then doing the lift while holding the breath for example.
Or breathing in while lowering the bar is also possible.
The harder you squeeze the bar, the more force will connect.
To where you lower the bar.
-To where you lower the bar can also depend on how long your arms are and where you grip the bar.
Angle of the arms while lowering.
How you lower the bar. For example trying to bend the bar into a U-shape with your hands is possible.
How fast you lower the bar.
Some people put their head up a bit during the lowering of the bar.
In competition you need to pause the bar very shortly on your chest.
How violently and explosive you push the bar up.
Pushing the weight up by pushing yourself into the bench by pushing the weight up.
Angle of the arms.
-Some people change the angle while going up.
-Some people flare the arms, some say it's bad technique, but on the other hand it works for them.
Using leg strength, without putting your ass of the bench. During the upward movement tightening the glutes and driving your legs into the ground.
Some breath out forcefully during the sticking point.
And more.
By Jeffrey Koelewijn from Holland
22-07-2019
It's most advice to grip on or around the barbell rings. You can for example always place a finger
of each hand on the rings or right next to the rings and then grip with your whole hand.
-If there are no rings, or if you grip somewhat beyond the rings you can use fast primitive measuring methods.
And I'd advice to never use a thumbless grip, it's very dangerous.
Feet placement on the ground. How much towards you. And how narrow or wide.
-Good feet placement can give you more power.
-Placing the feet wider can give more stability
And you can choose for a full foot placement. Or you can choose for a heel up foot placement, with the balls of the feet and toes on the ground,
but you will need to put your feet far towards you with this and more narrow.
And a heels only is for example possible when pushing the weight up.
Preperation just before the lift while sitting on the bench or laying on the bench. Taking a couple of good breaths for example.
How you grip the bar. Normal gripping or gripping the bar as far down the palms as possible.
How much you arch your back.
Squeezing the shoulder blades together on the bench.
Unracking should be easy, but it's important that you don't hit the rack while going up.
And if some one helps you unrack this can prevent shoulder injuries, if you have to unrack yourself be careful the bar is not to far away from you, this increases the risk of injury (especially shoulder injuries), but on the other hand it's also anoying to hit the rack on the last part of going up with the barbell.
Where you look to or towards. Some people don't really look anywhere, other people focus their eyesight somewhere.
Where the pressure is in/on your hands while pressing.
-Might depend a bit on the wideness of the grip
-The pressure can be exactly in the middle but also a little bit more to one side or the other side
How hard you grip and squeeze the bar.
Breathing. Breathing in and then doing the lift while holding the breath for example.
Or breathing in while lowering the bar is also possible.
The harder you squeeze the bar, the more force will connect.
To where you lower the bar.
-To where you lower the bar can also depend on how long your arms are and where you grip the bar.
Angle of the arms while lowering.
How you lower the bar. For example trying to bend the bar into a U-shape with your hands is possible.
How fast you lower the bar.
Some people put their head up a bit during the lowering of the bar.
In competition you need to pause the bar very shortly on your chest.
How violently and explosive you push the bar up.
Pushing the weight up by pushing yourself into the bench by pushing the weight up.
Angle of the arms.
-Some people change the angle while going up.
-Some people flare the arms, some say it's bad technique, but on the other hand it works for them.
Using leg strength, without putting your ass of the bench. During the upward movement tightening the glutes and driving your legs into the ground.
Some breath out forcefully during the sticking point.
And more.
By Jeffrey Koelewijn from Holland
22-07-2019
zaterdag 23 september 2017
Powerlifting
Powerlifting consists out of three diciplines the squat, the bench press and the deadlift.
But you can simply also chose on or two events.
With the squat you need to hit a 90 degree angle.
There is normal squat and sumo squat and there are multiple techniques.
And with the bench press in competition you need to touch your chest and keep a 1 to 2 second pause and you need to keep your ass on the bench.
And there is technique 1: Hand placement 2: Lowering and pressing speed 3: where to you lower the bar 4: foot placement 5: Back on the bench to an arch and more
With the deadlift you pick up a plate loaded bar from the ground
There is normal deadlift and sumo deadlift. With normal deadlift you take on a not to wide stance and hand placement is around just behind foot placement. With sumo deadlift you take on a wider stance and hand placement is before foot placement lenghts.
There are weightclasses. And in competition you get lights three lights means a clean lift and with two lights it means it counts as a valid a lift.
And there is a total count from all three dicipline.
Extra: RAW is a lift without equipment
By Jeffrey Koelewijn
But you can simply also chose on or two events.
With the squat you need to hit a 90 degree angle.
There is normal squat and sumo squat and there are multiple techniques.
And with the bench press in competition you need to touch your chest and keep a 1 to 2 second pause and you need to keep your ass on the bench.
And there is technique 1: Hand placement 2: Lowering and pressing speed 3: where to you lower the bar 4: foot placement 5: Back on the bench to an arch and more
With the deadlift you pick up a plate loaded bar from the ground
There is normal deadlift and sumo deadlift. With normal deadlift you take on a not to wide stance and hand placement is around just behind foot placement. With sumo deadlift you take on a wider stance and hand placement is before foot placement lenghts.
There are weightclasses. And in competition you get lights three lights means a clean lift and with two lights it means it counts as a valid a lift.
And there is a total count from all three dicipline.
Extra: RAW is a lift without equipment
By Jeffrey Koelewijn
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