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Bench Press
The bench press can be used to evaluate an athlete's upper body
strength.
Muscle Groups
The bench press works the following muscle groups:
- Shoulder flexors and adductors
- Elbow extensors
Coach's Technique Checklist
Correct technique is very important when using weights, if
you wish to avoid injury.
- Bar loaded evenly, collars in place and secure
- Spotter knows the command when to assist the athlete
- Athlete lies on bench, eyes under bar
- Hands placed evenly on bar
- Grip firm and slightly wider than shoulder width
- Thumbs around bar, wrists locked
- Body and head rest on bench throughout exercise
- Legs placed on each side of bench
- Feet flat on floor
- Spotter in position and ready
- Bar lifted off the rack in a controlled manner
- Bar stabilized over upper chest, arms straight, elbows
locked, and grip tight
- Momentary stop
- Bar lowered slowly to chest in controlled manner, close
to nipples
- Athlete inhales while lowering the bar
- Momentary stop
- Elbows out and under the bar
- Bar driven up to starting position
- Athlete exhales while pushing the bar up
- Head and hips kept on bench
- Athlete should not arch, twist body, or move feet
- Bar returned to rack in controlled manner
1-RM Assessment
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The 1-RM bench press assesses the maximum muscular strength of the
major muscles of the upper body. Your 1-RM can be determined by a trial and
error approach and the maximum load calculator page
can be used to determine a starting weight.
After each successful lift increase
the weight by 2 to 5kg until the maximum lift is achieved. Allow 3-5 minutes
rest between each lift. |
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Complete Olympic Lifting DVD
Do your athletes rely on speed and power to be successful at their sport? If they do then let`s be honest, weight training is extremely important for your athletes to be able to generate maximal force.
There are no better weight training exercises for power then the Olympic Lifts. Now, how comfortable do you feel teaching the Olympic Lifts? With the Complete Olympic Lifting DVD, you will discover how easy they are to teach.
Select this link for more information on "Complete Olympic Lifting". |
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Turbulence Training
Lose fat and gain muscle without cardio. Discover the cardio free fat loss workouts using weight training exercise and interval training to burn fat, get rid of stubborn belly fat, and build muscle.
Select this link for more information on "Turbulence Training". |
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Associated Pages
The following Sports Coach pages should be read in conjunction with this page:
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