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.

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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.

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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.

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Boxing notes 12 By Jef Koelewijn

Multiple counters:
 Block and then punch right away with the blocking or diverding arm.
 -Very effective with hook block and then punch.
 Block with one arm or hand and then punch with the other arm
 Diverd and punch with the arm with which you diverted a punch
 Diverd and punch with the other arm
 Evade and counter
And if he goes into the punch it hits harder. So if he gives a left hook
and you duck under by to the right side and power punch hook him with the right arm it hits very hard.
And you can diverd a punch so that he goes into the punch of the other arm

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Less wide stance can create more reach from standing point. Wider stance is less reach from standing point.
Make a punch, hold it and widen and shorten your stance and see your reach from your standing point.
-But there are differences in power

-

Interesting to try:
 Opponent circles to the right of you, throw a right hook
 Opponent circles to the left of you, throw a left hook

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Footwork training while there's water to around just below the knee area

-

No hit sparring with partner

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Punch through the heavy bag sort to speak.

Punch through the opponent sort to speak.

-

Switch hitting training:

Doing singles and or combinations while in normal and southpaw stance
-1 x normal 1 x southpaw and repeat right after each other or with short intervals
-2-3 x normal 2-3 x southpaw and repeat right after each other or with short intervals

Training evading in normal and southpaw stance
-Going from normal to southpaw stance to normal again and so forth

Training blocking and diverding in normal and southpaw stance
-Going from normal to southpaw stance to normal again and so forth






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Training all footworks to switch stance.
-On the spot
-Forwards
-Backwards
-Sideways
-In an angle

You can also low jump into another stance

-

Doing footwork manouvres

Evade and manouvre
-Every evade and multiple manouvres

-

Jumping into an angle

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Making an angle and attacking right away

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Hardest strike and punch competitions and world records

Making competitions for hardest strikes and punches. And official world records

With the outmost high quality, proffesional force measurers.

With:
-Weight classes.
-Different punch diciplines.
 -Straight
 -Hook
 -Uppercut
-Different non punch strikes: Hammer fists -Downward -Sideways -2 handed downward
  -and more

By Jef Koelewijn
From Holland, The Netherlands
27-05-2019

Breaking eleminations with written values part 2

Different concrete blocks with different gradings.
-Same mixture etc, same measurements for each grading. And strength tests offcourse.

And testing how much force is needed to break those blocks. And also how much force is needed to break two, three, four blocks and so on.

By Jef Koelewijn
From Holland, The Netherlands
27-05-2019

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

Idea: Hexagonal pinch block

A hexagonal pinch block for grip training
-And multiple sizes

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