Training a longer pause can also be combined with any of the other variations listed above to increase the range of motion and emphasize your upper body musculature. It’s just another way to make the lift more challenging and improve your ability to maintain tension with the bar at your chest. For competitive powerlifters who have to wait for a “press” command in competition, training a longer pause can help prepare you for this. Whether it’s a 2-count or a 3-count pause, pausing longer with the bar at your chest will make the lift harder. Even if you can’t bench as much without an arch, strengthening through a larger range of motion can help you bench more with one.īenching without an arch or with a smaller arch isn’t the only way to strengthen through a greater range of motion and emphasize the upper body musculature. A flat back bench press is a good supplemental exercise to add to a competitive powerlifter’s program who benches with a very high arch in competition. Moving the bar a greater distance will fill the gaps in your training and increase strength outside the range of your competition bench press. It’s still beneficial to pull your shoulders back and down (creating a small arch) when you’re benching with your back flat to help you stay tight and improve your shoulder mechanics during the lift.Ĭompetitive powerlifters and barbell athletes looking to increase strength and bench more weight can also benefit from training the bench press through a greater range of motion. If your goal is to focus on hypertrophy, then you’d benefit from moving the bar through a larger range of motion. Place more emphasis on the upper body musculatureĪllow you to bench press in the presence of back or hip pain as well as during pregnancy Increase strength through a greater range of motion
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |