What bench press weight to start with

Less is more in weightlifting even though the ultimate goal is more. This article outlines the different options for beginners on how much weight to pick for the bench press and gives a recommendation for the best approach based on my personal experience.

Topics: Lift stronger, Bench Press

What does the bench press target?

Once you start training and get into the nitty gritty of strength development it is also good to know which lifts target which areas of your body. Here is a quick overview what you are getting in motion during a bench press. The main parts are your pecs, your triceps and your delts.

Topics: Lift stronger, Bench Press, Powerlifting, Bench, Bodybuilding

 

 

What is a bench press lockout?

The bench press lockout refers to the upper third of the bench press which becomes relevant if you are weak at it and therefore fail to complete the motion. The lockout is especially of interest to anyone interested in maximum strength efforts in the sport of powerlifting. More details in the article for the interested.

Topics: Lift stronger, Bench Press, Powerlifting, Bench

What are bench press negatives?

When you are focusing mainly on the descent of the movement getting help on the ascend or not performing the eccentric movement of the lift at all we are talking about a negative. This article goes into more detail on how to perform a negative and how you can use it in different scenarios. This is a technique most suited for intermediate to elite lifters. 

Topics: Lift stronger, Bench Press

Why use a bench press shirt

There are two main purposes to use a bench press shirt. The safety aspect has become less important in recent years while the performance impact to increase the one repetition maximum of lifters takes precedence for more modern models. A shirt can be obtained from 50$ upwards depending on your goals and should comply with the regulations of the powerlifting association you want to compete in if that is your goals. More details and further resources for the interested in the article.

Topics: Lift stronger, Bench Press, Powerlifting, Bench

Why is the bench press so popular?

This is a personal overview of why I think the bench press is so popular. You might find other reasons to be more valid and I am very interested in reading them in the comments to make this post even better. This is an article to entertain and educate. If you want deep dive information with more references and substance please refer to one of my program reviews for Stronglifts 5x5, Smolov Jr, Smolov and Jim Wendler 531.

Topics: Lift stronger, Bench Press

Why bench press with feet up

This is an overview of different bench press variations and whether you should do them with your feet up or not. You will find links to other material supporting my personal experiences as a 150kg bencher. Let me know if you have any question in the comment.

Topics: Lift stronger, Bench Press, Powerlifting, Bench, Bodybuilding

Why bench press with boards

In a nutshell to get stronger by addressing the weak parts of the bench press and doing overload work. This article will go into more detail and explain different options.

Topics: Lift stronger, Bench Press

Why bench press with bands?

Bands can enhance your training especially for developing speed and explosiveness. This article will provide more detail into the theory and applications of bench pressing with bands for more experienced lifters who are toying with the idea of implementing them in their training for the first time.

Topics: Lift stronger, Bench Press, Powerlifting, Bench, Bodybuilding

How to bench press without a spotter

This is an overview about how to do a bench press without a spotter. The best option is to use a power rack and safety pins. More details below.

Topics: Lift stronger, Bench Press, Powerlifting, Bench, Bodybuilding