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Monday, March 26, 2012

NFL Combine Trainer: 225 Bench Press For Enduring Strength

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The 225 bench test provides NFL scouts with a look in an athlete’s training past. Let’s roll under the bar. It’s time to put up or shut up. Email More by Pete Bommarito Feb 01, 2012

The 225 bench test in NFL Combine can be evaluated as raw strength endurance. 225 pounds is a weight that is safe and easy to gauge from year-to-year in terms of overall strength endurance, an imperative factor for winning football.

The NFL knows by position how big you are and what your number should be as long as you consistently lift weights. NFL scouts look for a guy who's not afraid to lift and take care of his body. No, you don't have to be a weight room freak. However, you should look at the average numbers, gauge where you currently stand, and then get to where you have to be.

NFL Combine Trainer: 225 Bench - 13:13
225 bench totals for different-sized athletes to meet NFL status quo:Linemen: 30-39Tight Ends and Linebackers: 25-30Running Backs: 20-25Defensive Backs and Receivers: 15-20

As long as you reach that baseline number, you're looked at as a guy who is not going to be a consistent problem and will follow a proper strength and conditioning program.

Training terms to rememberConcentric: The positive portion of an exercise. Isometric: Holding at the top or bottom of a movement. Eccentric: The negative portion of an exercise.
Exercise 1// (12 sets of 3 reps)Variable Load Speed Bench

The 225 test is a rapid action with a stretch reflex. You want to enhance the motion over time. It's crucial to have speed, but it's equally important have reversal strength and the deceleration component toward the chest.

Use chains that leave a couple links on the ground when your arms are fully extended, to balance and stabilize the bar. If all the chain-links are off the ground, it's tougher balance at the top.

Remember, these are football players, not powerlifters. Become comfortable with the 5-point system to get maximum explosion and strength out of every rep.

The 5-Point System

Good arch in the back, glutes tight on the bench, feet tight on the floor, shoulder blades squeezed together and head down.

Use the same setup and grip for each tempo.

Chains/bands help vary the load (the bar will be lighter at the bottom and heavier at the top). This provides an acceleration component through the end range of motion.

Perform three sets of each tempo for three reps and take a 1- minute rest period between working sets. The Variable Load Speed Bench should be done once per week for two weeks, take a full week off, go back on once per week for 2-to-3 weeks and repeat.

Variable Tempos
(The star designates exploding through the range of motion)

Tempo 1 1-1-*
1 second down - 1 second isometric pause - Explode up through the end range of motion

Tempo 2 *-1-*
High speed eccentric load downward - 1 second isometric pause - Explode up through the end range of motion

Tempo 3 *-*-*
Reflex down and up at the same time with no isometric pause or bounce of the chest. Right before the bar hits the chest it's a rapid deceleration, then a re-acceleration to reversal strength up into the concentric action.

It's going to be a bit more challenging in terms of the pressing. Take on the mentality that you're pressing out and away toward your feet.

Tempo 3 *-*-* (No Pause)
It's the exact same tempo; the only difference is there's no pause at the top. Eliminate the isometric down low, accelerate all the way through the end range of motion and reaccelerate back down into the next rep.

Exercise 2// (3 sets to failure)Dumbbell Bench Hammer Grip

You want to position the dumbbells a little wider than the chest and get a good stretch down and as deep as possible. Shoot for endurance and speed. Achieve this by performing the Dumbbell Bench Hammer Grip 1-2 times per week.

The hammer grip works because it alters the rotation of the upper arm and changes the stimulus compared to forward benching. Come out a little wider than the chest and use a deep contraction just to put a different stimulus across all of the muscles involved in the press.

Tempo *-*-*It's going to be fast down with no pause and fast up Grab dumbbells and get into the 5-point systemUse heavy weights, come all the way down and lock it at the topYou're looking for deep, fast and as many reps as possible

Exercise 3// (4 sets of 5 tempos)Row Isometric Wave Series

We do a number of isometrics for a reason. Isometric strength in all of your scapula retractors and muscles involved in the rowing action are important.

If you're looking for bench press performance, maintain the isometric position for 35-60 seconds. There is no better way to train isometric strength than Isometric Wave Training with a rowing action.

Place feet flat on the platform, with most of the weight on your toes. Reach down, grab the spider grip, pull the shoulders back into position and lock the arms.

The row isometric wave tempo varies with each rep, using a different tempo:

The first rep will be 1-6-1 (1 second up - 6-second pause - 1 second down; end with two full reps - go to the next 1-5-1 tempo and so on).

Tempo6 Sec HOLD / 2 Reps5 Sec HOLD / 2 Reps4 Sec HOLD / 2 Reps3 Sec HOLD / 2 Reps2 Sec HOLD / 2 Reps

Exercise 4// (3 sets to failure)Speed Band Push-Downs

The contribution of the triceps and elbow extensors into the bench press is tremendous. This weak link is seen in many athletes. You can really overload it, whether you do a maximal, dynamic or endurance bench press. The triceps are often neglected and extremely underrated. Not anymore.

Perform Speed Band Push-Downs 1-2 times per week and rest as long as it takes to regain strength before the next set. If you don't have bands, a standard cable triceps push-down nearly replicates the exercise, just make sure to do it with a normal tempo. You must create variable resistance. As the band stretches, the load of the band increases through the range of motion.

Every upper body day needs some type of elbow extensor work. Use bands to perfect the acceleration component.

Stand inside the band with your elbows tight, facing forward with a slight lean.

Perform speed reps; maintain control and force the band down to get a premium contraction.

When your triceps fail, reverse the grip and do speed reps again.

(Remember, the final few reps of a set are the most important)

Exercise 5// (3 sets of 40 yards; 120 total yards)Sled Row

The bench press is a strength endurance exercise that requires fast and powerful movements while maintaining strength. You have to reverse the motion sometimes to grab another gear and avoid strength decreases or plateaus. The Sled Row counters lagging results. Focus on this 1-2 times per week.

A typical T-bar or dumbbell row is going to be slow and controlled. The sled creates a motion that builds muscular power and endurance over a distance. Exceptional power endurance within a 40-yard distance is a consecutive 20-30 reps without stopping.

Set your feet a little wider than your shoulders.

Shoulders are back, butt is down, back is flat and head is neutral to avoid all forward lean and exposure of the lower back.

Start with your thumbs down and drive your elbows back, while rotating simultaneously to work the rhomboids.

Exercise 6// (3 sets of 40 yards; 120 total yards)Triceps Sled Row

Initiate a different stimulus across the triceps to have the same type of elbow extensor strength with powerful actions.

Work the entire length of the 40-yard area and drive as many reps as possible. Perform the Triceps Sled Row 1-2 times per week.

Start with one foot in front and one foot in back.

Keep your elbows in front with the hands separated a little bit from your ears.

Lean and snap forward with full extension without stopping.

Walk, push, lock it out and remember to always keep the elbows facing forward. If you do it right, the sled shouldn't stop.

[ NFL Combine Trainer ]

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Tuesday, February 28, 2012

Want to Bench Press 300 Pounds?

ByRichard L Pleasant

Are you tired of going to the gym each week to find you are not getting any closer to benching 300 pounds. Are you like how I was, going to the gym to find I'm weaker today on the bench press than the week before. I know your pain, because I was in the same situation. I use to see people each day at the gym who would load the bar with plates, and seem like they were warming up with 300 pounds. I always said to myself one day that will be me. So i researched, and read plenty of fitness magazines for years until one day it all made sense. I'm here to say it's really easy to build up to bench press 300 pounds and up. It will not happen overnight, but a 5 pound increase in your bench press a week can easily happen. You want to get all the muscles in the body stronger, and the bench press will follow.

Start first with the king of all exercises squats. This exercise helps rebound on the positive part of the bench press when trying to push the bar off your chest. Heavy squats have the same effect as people who are on steroids because it raises the testosterone level in the entire body. This alone will help improve the bench press. Heavy squats will add inches of muscle to the whole body over a period of time, just from doing squats. The extra muscle I've gained has made my bench press increase.

Another good approach to benching 300 pounds is heavy shoulder presses. This will include heavy barbell and heavy dumbbell presses. While doing these exercises, go heavy as possible to strain out 8 very heavy reps. Try to increase the weight, or reps each week to help improve the bench press. I normally do the barbell version of the shoulder press with the Smith machine so I can go heavy as possible, and keep good form. I have only explained power exercises, so you will still have to work on the smaller things, such as laterals and upright rows. Another good power exercise to do at the end of your workout is one arm dumbbell presses. While I'm doing these exercises at the end feeling exhausted, I find I'm able to concentrate more on each shoulder to give more power.

The biggest way to benching 300 pounds, is doing free weights for your triceps. Don't do any machines what so ever. Make sure you are fully warmed up, and warm up with triceps pushdowns to get the blood flowing. It's critical that your elbows are properly warmed because this could result in tennis elbow. After warming up, start with the mother of all tricep exercises, the close grip bench press. If you're new to this exercise, start off by doing this exercise on the Smith machine. The reason is your wrist might be weak, and could result in an injury. Start light with 10 reps and work your way up until it's impossible to get three reps. This exercise will work your delts, chest, and triceps. Do this exercise first during every tricep workout, and make sure to go all out to pump up the triceps. The second exercise to do to for triceps are dips. Don't do dips with machines because the weighted machine takes some of your body weight off. Choose the machine that allows you to use 100% of your weight. When performing this exercise, I prefer to go all the way down then all the way back up. I know people say to lower your body only halfway down to keep the strain only on the tricep and not the chest, but this is the way I like doing it. This way I work my triceps and chest to the fullest extent all in one exercise.

The things discussed in this article, on getting a big bench press, isn't how to use proper technique. I'm explaining ways to bench 300 pounds in a short period of time. If you follow a program like this, loads of muscle will come fast, as along as a good diet is followed. While this article will help improve poundage on the bench press, if you are not eating enough protein every two, or three hours, you will not succeed. When I want to bench 300 pounds, I consume 50 grams of protein 5 to 6 times a day. This will help the muscles recover from the brutal workout, and also repair them to get stronger. You should push to consume at least 2.5 grams of protein per pound of body weight. After following this program, and consuming this diet, my bench press was up to 420. I used protein powders to supplement for the large amount of protein I used each day. Optimum nutrition is a great company with cheap prices on whey protein, so even on a budget you can load up on protein. Another of my favorites from the company optimum nutrition is Serious Mass. This protein comes with over 1000 calories and 50 grams of protein. It also comes with over 200 grams of carbs and a small amount of creatine. I normally take this right after I finish a big workout to fuel my muscles quickly. After working out hard for an hour or two, the body has a window of 30 to 40 minutes where it's really important to take in the right amount of protein, carbs, and sugars. In this window, protein shakes should be used to accomplish this because the body digest liquids quicker than eating chicken and rice. In this time, I take in my Serious Mass shake. Only take one serious mass shake per day. Consuming more than one serving could result in having a belly.

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Build Muscle Article FeedFind More ArticlesSearchSimilar Articles11 Rules to Improving Your Bodybuilding ResultsChoosing Weight Lifting BenchesDiscover How to Add Up to 50 Pounds to Your Bench Press in 2 Months300 Workout RevealedGet Ripped Strong & Powerful in 2010 With the 300 WorkoutWill Isolation Exercises Improve Your Vertical Jump?Some Reviews on Drill PressesKeys To Improving Your Golf Swing PowerGolf Fitness Off the Course Will Improve Your Game on the CourseIntense Workouts For Busy PeopleRecent ArticlesReducing Belly Fat - You Too Can Lose the Belly FatHardgainer Workout Routine - Top 3 Weight Lifting ExercisesOverview of The Ab CircleBSN N.O.-XPLODE - Commonly Asked Questions About This SupplementBSN N.O.-XPLODE NT - 6 Things You Should Learn About This Sports SupplementBSN N.O.-XPLODE Caffeine Free - Top 6 Benefits Of This Powerful SupplementThe 6 Things You Should Avoid While Taking Bodybuilding SupplementsBSN TRUE-MASS - 6 Benefits To Learn About This Sports SupplementHow To Get Abs Fast As A BeginnerMuscle - What Happens When You Start TrainingSubmitted On February 06, 2012. Viewed 44 times. Word count: 971.

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Thursday, February 23, 2012

How to Properly Perform the Bench Press for Maximum Results

Written by Jeff Behar, MS, MBA

The bench press is a strength trainingexercise in which, while lying on his or her back, the personperforming the bench press lowers a weight to the level of the chest,then pushes it back up until the arm is straight and the elbows locked (or close to this position). The bench press focuses on the development of the pectoralis major muscle (chest or pecs) as well as other supporting muscles including the anterior deltoids, serratus anterior, coracobrachialis, and the triceps.

The bench press is one of the three lifts in the sport of powerlifting and is used extensively in weight training, bodybuilding and other types of fitness training to develop the chest.

You have several ways to Bench Press by varying grip, grip width, bench angle, etc. Some Bench Press variations are:Incline Bench Press. From an incline bench. Emphasis shoulders and upper chest.Decline Bench Press. From a decline bench. Allows more weight. Emphasizes more of the lower chest.
Floor Press. Bench Press while lying on the floor. More triceps.Close Grip Bench Press. Shoulder width grip. Emphasis triceps.Reverse Grip Bench Press. Palms facing you. Also emphasis triceps.Bench Press Form

There is a specific form to the bench presswhich reduces the chance of injury and maximally challenges the musclesof the chest.

A barbell bench press' starting position is to be lying on a bench,with the shoulder blades pinched together to avoid recruiting theanterior deltoid during the lift.Feet are kept flat onthe floor, weight on the heels, lower leg perpendicular to the floor, with the buttocks always in contact with the bench.This prevents extreme arching of your lower back. Feet are kept flat on the ground orend of the bench a wide foot stance to increase stability on the bench.
Theweight is gripped with hands equidistant from the center of the bar,shoulder width (or slightly farther) apart, with the elbows bent to 90°and the elbows beneath the wrists. The bar is placed in the palm of thehand, close to your wrist. If you put the bar close to your fingers,you’ll get wrist pain.Keep your chest up atall time. Don’t allow your chest to go flat orshoulders to roll forward. You’ll lose upper-back tightness, losingpower & increasing risk of shoulder injury.
Shoulder-blades are kept back, down and tight at all times. This gives your body a solid base to press the bar from.Movement starts by lifting the bar off of the pins, breathing in, and lowering ituntil it touches the chest. The weight is then pushed off of the chest in a straight line,while breathing out, terminating when the arms are straight, at which point the weight canbe lowered again.After the desired number of repetitions (reps), the bar isreturned to the pins.

Because of the heavy weight that can be used andthe position of the bar, a 'spotting partner' increases the safety ofthe movement at heavier weights.

Common Errors when Performing a Bench Press

The following Bench Press errors are eitherinefficient or potentially dangerous and can result in injury. Avoidthem at all costs.

Lifting the Bar Off the Rack with Bent Arms. Don’t risk the barfalling on your face. Your arms are strongest when your elbows arelocked. Unrack & bring the bar above your chest with locked elbows.Glutes off the Bench. This makes the distance thebar travels shorter & thus the Bench Press easier. However it putspressure on your back, especially when the weight gets heavy. You’remore stable when your glutes are on the bench. Keep them there.Bouncing the Bar off the Chest. This is one of the most common errors. Bouncing the bar reduces tension on the pectoralis (chest) muscles and can cause severe injury to your rib cage. To prevent this error, use less weight and stop the bar for a two-count at the bottom of every rep.Pushing Your Head into the Bench. You’ll injure your neck. Tighten your neck muscles, without pushing your head into the bench.Pressing to Your Face. The shortest distancebetween 2 points is a straight line. Press in a straight line. Fix apoint at the ceiling where you want the bar to go. Don’t look at thebar.Bending Your Wrists.This will get you wrist pain. Put the bar in the palm of your hand.Close to your wrists, not close to your fingers. Squeeze the bar so itdoesn’t move.Elbows. Too high is bad for your shoulders. Toolow is inefficient. Put your elbows between perpendicular to ¶llel with your torso.Shoulders Forward. Don’t let your shoulders rollforward. It’s bad posture, bad technique & a guaranteed way to getshoulder injuries. Keep your chest up, shoulder-blades back & down and upper-back tight.Moving Your Feet. If your feet shuffle around or lift off the floor when you are bench pressing, you are breaking your base of power, reducing the amount of power you will be able to generate. Essentially, you will be weaker if you move your feet.Variations

Variations are intended to work different subgroups of muscles, or work the same muscles in slightly different ways:

Angle - a bench press can be performed on an incline, on a decline,or on a stabilizer ball. The incline-version shifts some of the stressfrom the pectorals to the anterior deltoids and gives a greaterstimulus to the upper pectorals, whereas the decline allows more weightto be lifted while using nearly the same musculature as the traditionalbench press.Hand position - Varying width grips can be used to shift stressbetween pectorals and triceps. A wide grip will focus on the pectorals.A narrow, shoulder width grip will focus more on the triceps.Type of weight - Instead of a bar, the bench press can also be performed with dumbbellswhich incorporate more use of stabilizer muscles. Dumbbells may besafer to use without a spotting partner, as they may be dropped to theside with less risk of injury.Possible Injuries

Incorrect form may lead to multiple types of injuries including:

torn ligaments/tendons in shoulders.back injuriesdue to bridging, which is the arching of the lower back turning thebench press into the decline press. To prevent bridging, compress thestomach muscles to force the lower back down, or bring legs up and flatonto the bench.injuries to the trapezius muscle.elbow/wrist strains.cracked or broken ribs,usually the result of bouncing the bar off of the chest to add momentumto the lift or a loss of strength causing the bar to fall onto thechest.
About the Author

Jeff Behar, MS, MBAJeffBehar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas ofhealth, fitness, disease prevention, nutrition, anti aging and alternative medicine. His work also often appears inseveral of the major health and fitness newsletters, health and fitness magazines, and on major health, andfitness websites. Behar is also a well sought after personal trainer, motivational speaker, and weight loss expert.

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