How to know which bench press is better for you

This question is no stranger to me; I have heard it over and over again. This question and much more like; which bench press is better for my chest; which is best among the different types of bench presses; for how long should I bench press; how can I effectively bench press? Have you also wondered why there is so much attention around bench press exercise? Why are people not talking so much of other exercises in powerlifting, weightlifting and CrossFit? I think we could take a tour together to see the reasons for ourselves.

Best Deadlift Dynamite review which will make you pull more

This is my write up of the Deadlift Dynamite book authored by Pavel Tsatsouline and Andy Bolton. I am currently on a quest to move my deadlift north of 200kg for which this book was ideal. Here is my summary and as always I recommend to buy and read if you want to improve. Everything else is cheating and cheaters do not hit their goals sustainably.

What is a bench press shirt and how to get one

The first time I heard the word; “Bench press shirt”, I immediately began to wonder what it could be and what exactly it could be doing for lifters. Until I saw and used the shirt myself, I erroneously concluded it is perhaps a magic suit to enhance the effectiveness of benchers, kingly members of the powerlifting, weightlifting, squat, deadlifting community at the gym. I might have been wrong with that, but it’s clear now that my conclusion was entirely incorrect. Anyway, you don’t need to laugh at me; it was a long time ago, and there is always a first time for everything. I know better now.

The reasons why you need to bench press

As common as it may sound, do you realize how important the bench press is for you?  Today, it is considered a very popular exercise in most fitness centers. It has become so common that first time gym visitors engage in the bench press without proper guide. This has contributed to the progressive decline in the importance attached to this lift. Should it be like this for the bench press? It is time to appreciate the bench press more. There are reasons it has to remain in your repertoire. To justify this you need to understand its roll in your muscle development as well as its extra functions. Let us begin with looking at the various muscles of your torso which are put in action when engaging in this exercise one after the other:

How to energise Stronglifts 5x5 with a complete accessory plan

Stronglifts 5x5 is one of the most popular lifting programs out there. I have done it myself for ten months with big success. Here is what I learned to make it even better regarding accessory work if you want to energise your routine even more. Highly recommended to anyone who got bored with the program or starts to feel like they are struggling with it after half a year.

Freebie proven ways to build your own brilliant workout

In this age, it has never been easier to do it yourself. Never before more information on fitness and nutrition has been available. The hard part becomes to pick the right information and find out what works best for you. I personally have run three marathons, lost 15kg in half a year successfully and increased my back squat by 30kg in 3 months from 140kg to 170kg. These are not stellar things and others have been doing them before which tells you if I can do it, you can do it too. Here are the things I have learned so far:

Try this deadlift thing to get strong like bull 

The deadlift is my favourite lift to do and it will make you a better athlete and maybe even a better person as it is can be quite humbling. All in all, it will make you think about how to do big things by breaking them down into little increments which you conquer one moment at a time.

What squat is best

There are many variations of the squat and you might wonder which one is the best. All in all, it seems like the more professional the strength coach seems to get for athletics the more the front squat is preferred based on what I read. The more pure strength comes into focus the more likely it becomes that the low bar back squat is the weapon of choice. Whatever your goal is, here are some variations of the squat for you to pick from.

4 metrics to test if you are an true athlete

To be an athlete you must have goals and be competitive. Being competitive does not necessarily mean to win at any cost, but to be ambitious and have clear reference points you work towards with your training. This shall help to establish some of the reference points.

The essential lessons to conditioning for powerlifting

More often than not strength athletes find ways to cut the conditioning out of their daily routine me being the first to admit that I am part of that group. You will find some conditioning options in this article which I found most appealing and better suited when I was training for strength after I refocused from marathon running.