Bench Press Exercises
« Previous EntriesWide Grip Bench Press - Chest Exercise
Monday, May 12th, 2008Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Barbell
Mechanics Type: Compound
Tips: Same as the Barbell Bench Press but with a grip that is as wide as you can go safely. Keep your head on the bench and do not arch your back. Exhale on the way up.
Upper Back for the Bench
By Jim Wendler
For www.EliteFTS.com
Several years [...]
Close Grip Bench Press - Chest Exercise
Monday, May 12th, 2008Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Barbell
Mechanics Type: Compound
Tips: Just like the Barbell Bench Press but with your hands only 12 - 14″ apart, centered over your body. Works more of the inner pectorals and triceps.
Making the Max Effort Easy
By Jim Wendler
For EliteFTS
There are a ton of questions on how to work up [...]
Flat Bench Press - Chest Exercise
Monday, May 12th, 2008Primary Muscle: Chest
Secondary Muscle: Shoulders, Triceps, Back
Equipment Needed: Flat Bench, Barbell
Mechanics Type: Compound
Proper Exercise Technique:
Lie down on the bench with your feet, butt and shoulders firmly planted on the ground. Space your hands evenly across the bar slightly wider than shoulder width. Un-rack the weight and lower the bar until [...]
Neck Harness
Saturday, April 26th, 2008Main Muscle Worked:Neck
Other Muscles Worked: traps
Equipment:neck harness
Mechanics Type:Isolation
I’m a card carrying member of the Neckwork Network. I think every man should be doing neck work, regardless of sport. No one wants to have a stack of dimes holding their head in place. It’s embarrassing. As for exercises, I’m not a big fan of neck [...]
Incline Bench Press: Chest Exercise
Saturday, April 26th, 2008Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Barbell
Mechanics Type: Compound
Tips: Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip slightly wider than shoulder width, hold [...]
Front Plate Raise - Shoulder Exercise
Friday, April 25th, 2008Main Muscle Worked: Shoulders
Other Muscles Worked:Shoulders
Equipment: plate of weight
Mechanics Type: isolation
Tips: Stand with a dumbbell in each hand, palms facing backward. Your feet should be about shoulder width apart. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight, but not quite locked. Lift the weight in [...]
DB Swiss Ball Bench press - Chest Exercise
Friday, April 25th, 2008Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Dumbbells, Swissball
Mechanics Type: Compound
Swiss Ball Dumbbell Press
You will need to purchase a heavy-duty Swiss ball for this exercise or hopefully your gym has one, they can usually be found in the Aerobics room. Lie on the Swiss ball with the shoulders and upper torso on [...]
Board Press - Chest Exercise
Thursday, April 24th, 2008Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Barbell
Mechanics Type: Compound
We love all aspects of Lumber Liftin. The 3 Board Press is one of the front runners for all time best max effort movements for the development of the bench press. For most the 3 board press will position the bottom of the lift (when [...]
Bench Press With Weight Releasers - Chest Exercise
Thursday, April 24th, 2008Primary Muscle: Chest
Secondary Muscles: Triceps
Equipment Needed: Power Rack, Barbell, Weight releasers
Mechanics Type: Compound
Exercise Description: A few years ago, Louie Simmons of Westside Barbell Club wrote an article about using de-loading weight releasers for a special max effort method we were using for the box squat. I’ve spent the past year trying to find a way [...]
Bench Press With Bands-(Chest Exercise)
Saturday, April 19th, 2008Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Barbell
Mechanics Type: Compound
Using Bench Press Bands - By: Louie Simmons
Powerlifting Bands and Chains
There are many keys to success, but two invaluable ones are accelerating strength training and accommodating resistance by add-ing chains or bands or sometimes both.
Chains and bands are used in all of our [...]