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inemtsev · 09-25-2006, 03:51 PM

How long have you been benchpressing so far? Are you comfortable with the technique? Few basics to bench:
1) Dont use false grip (thumb under the bar) grip the bar all the way around
2) The maximum grip, the maximum allowable grip width for powerlifting is 32 inches (81 cm) between the index fingers. This is approximately placing the index fingers on the last ticks of the bar
3) Do benchpress with quality all the way down and all the way up, dont take the cheap way out.
4) Learn to arch your back while benching, I personally did not know this before and my benchpress improved significantly within 1 month, once I learned how
5) Lowering the bar is different for everybody, but the general location is the nipple area
6) BREATHE OUT when you pushing the bar up, I get frustrated teaching people how to bench when they dont follow this rule

By the way how many reps can you do that 186, because when you MAX, that refers to your 1-REP maximum lift.

Because you are going for strength in benchpress, do 6-7 reps Maximum, starting with at least 60% of your maximum bench. Once you reply I will write you up my favorite benchpress routine. And because you want to tone as well, I suggest doing cardio on days that you are not doing any heavy lifting.

Good luck!

09-25-2006, 03:51 PM	#2 (permalink)
inemtsev Just joined M&S Join Date: Sep 2006 Location: Canada Photos: inemtsev's Gallery Posts: 28 Rep Power: 4	Hmm How long have you been benchpressing so far? Are you comfortable with the technique? Few basics to bench: 1) Dont use false grip (thumb under the bar) grip the bar all the way around 2) The maximum grip, the maximum allowable grip width for powerlifting is 32 inches (81 cm) between the index fingers. This is approximately placing the index fingers on the last ticks of the bar 3) Do benchpress with quality all the way down and all the way up, dont take the cheap way out. 4) Learn to arch your back while benching, I personally did not know this before and my benchpress improved significantly within 1 month, once I learned how 5) Lowering the bar is different for everybody, but the general location is the nipple area 6) BREATHE OUT when you pushing the bar up, I get frustrated teaching people how to bench when they dont follow this rule By the way how many reps can you do that 186, because when you MAX, that refers to your 1-REP maximum lift. Because you are going for strength in benchpress, do 6-7 reps Maximum, starting with at least 60% of your maximum bench. Once you reply I will write you up my favorite benchpress routine. And because you want to tone as well, I suggest doing cardio on days that you are not doing any heavy lifting. Good luck! Last edited by inemtsev; 09-25-2006 at 04:10 PM.