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.

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.

-

Idea: Hexagonal pinch block

A hexagonal pinch block for grip training
-And multiple sizes

By Jef Koelewijn
From Holland
Written on 02-05-2019

Grip equipment and grip trainings

Normal bar
-Normal grip
-Closed fist
-Thumblessgrip

Thick bar, fat bar
-Axle bar (50 mm)
-60 mm axle bar

Plate pinch
-Completely flat plates, or flat sides outward, where you grip.
-Plates with a little bit of an edge
 But you should not be able to lift te plate without the thumb, when all the other 4 fingers are on one side,
 then it's not a pinch anymore.
Variations:
-1 plate
-2 plates
-3 plates
-4 plates
-5 plates
Variations 2:
-1 handed
-2 handed
Variations 2:
-Seperate plates in both hands

Pinch blocks
-All kinds of thicknesses
-1 hand
-2 hands

Rolling handles

Thick rolling handles
-Rolling thunder
-Trilobite rolling handle

Inch dumbbell (Weight: 172 lbs and 9 ounces (78.27kg). Handle: 2 3/8 inches (6cm) in diameter)

Flask pinch grip

Block weights

Dumbbell pinch grip
Hexagonal dumbbell pinch grip
-Normal grip
-Alternative grip
Extra:
-At the flat sides
-At the weight marks

Grippers
-All kinds of resistances
-Special: The adjustable Hand Grippers (50/500lbs for example)

Hub

Double grip pinch bar
Saxon bar

Horn
-Little big horn

Anvil lift
-By the horn
-By the middle
-And more

Cannonball lifts
Globe and cannonball grip implements for lifting up weigts
Double globes

Finish ball

Lifting natural stones with one hand

Highland rings

Anvil stub

Lateral plate pinch

Coin lifts
-Penny lift
-Mammoth coin
-And basicly any other coin
1: With a straight arm (hardest)
2: With a bend arm

Lateral pinch square
-Until first finger joint on the square
1: Straight arm
2: Bend arm
A: With slide of
B: With a (charcoal or carved) mark and without slide off

Half penny lift

Tips tester

Double thick rolling handles (2 handed)

Vertical bar

Double vertical

Holle it up dumbbell
-Information: The handle is not in the middle but at one side of the dumbbell

Logan lift
-Information: Putting three pieces of round or flat metal inbetween the four fingers
 while then making a fist and lifting the weight

Semi lateral pinch grip with a thumb, tip tester
-Information: A round metal circle at the thumbs side for the thumb
 And at the other side it is flat

Grip machine

Loops
-From textile for finger lifts

Other:
Normal bar deadhang
-Normal
-Weighted
Fat bar deadhang
-Normal
-Weighted
Two vertical pipes deadhang
-Normal
-Weighted
Two thick vertical pipes deadhang
-Normal
-Weighted
Vertical bar deadhang
-Normal
-Weighted
Climbing rope deadhang
-Normal
-Weighted

Finger curls

Climbers board
Towel deadhang
-One towel, double towel, triple towel deadhang
Sand bucket
-More for warm up here and there (be careful your hands don't get to dry and damaged),
 rehabilitation and for starting grip athletes.
-And there are variations

More and variations 1:
Farmers walk
-Normal handles
-Thick handles
-Special: Inch dumbbell farmers walk
Frame carry

Plate pinch farmers walk
Dumbbell pinch grip farmers walk

More and variations 2:
Hook grip
Thumbless grip

Lateral pinch grip

1, 2, 3, 4 fingers
-Dangerous
-I would not advice 1-3 finger lifts
-The less fingers used the more dangerous