jorg88
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Benchpresslog from lazy huggybear
- Topic starter huggybear1968
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Ja dit shirt zit echt een stuk beter...die 54 was echt veel te strak, en dan kun je wel - als het goed gaat, en je onder komt - meer gewicht aan, maar het is en blijft een gok, voor hetzelfde geld bom je dus uit
.Het dikke board zal overigens maximaal zo'n 10cm zijn en het dunne board maximaal zo'n 5cm.
Ik ben niet zwaarder gegaan, maar zal de volgende keer kijken of ik met 210 onder kom, of verzwaar eventueel wat.
Ik verwacht één, nog hooguit twee trainingen nodig te hebben om onder te komen.
Ik wil nu echter niet te zwaar gaan drukken.
Ik heb pas het NK achter de rug, 6 juni weer een wedstrijd en de gewichten waar ik nu mee train kan ik goed aan, zonder dat het persbeurten zijn.
---------- Toegevoegd om 23:07 ---------- De post hierboven werd geplaatst om 23:04 ----------
We zullen zien...verkoop de huid niet voordat de (huggy)bear geschoten ishi Huggy een sterke training, toch ga je 6 juni verliezen
jorg88
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Ja dit shirt zit echt een stuk beter...die 54 was echt veel te strak, en dan kun je wel - als het goed gaat, en je onder komt - meer gewicht aan, maar het is en blijft een gok, voor hetzelfde geld bom je dus uit
Het dikke board zal overigens maximaal zo'n 10cm zijn en het dunne board maximaal zo'n 5cm.
Ik ben niet zwaarder gegaan, maar zal de volgende keer kijken of ik met 210 onder kom, of verzwaar eventueel wat.
Ik verwacht één, nog hooguit twee trainingen nodig te hebben om onder te komen.
Ik wil nu echter niet te zwaar gaan drukken.
Ik heb pas het NK achter de rug, 6 juni weer een wedstrijd en de gewichten waar ik nu mee train kan ik goed aan, zonder dat het persbeurten zijn.
uitbommen kan altijd gebeuren dat kan aan van alles liggen he. maar mooi dat deze beter voelt.
okee nee dan heb ik een beetje een beeld bij het verschil tot aan borst.
wel een doel voor 6 juni of zie je het wel ?
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Zeker een doel...niet uitbommen, 200+ drukken en Dr. Bench verslaan
jorg88
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haha oke. dat eerste doel snap ik. maar ik denk dat je die altijd wel hebt ? hoop ik
en 200+ verwacht ik ook wel van jou zeker. wie is dr. bench ? echte naam bedoel ik dan
maar oke geen hoge verwachtingen van je gewicht dus.
Het is afwachten hoeveel ik uit dit nieuwe shirt weet te halen op zo'n korte termijn...ik waag me niet (meer) aan voorspellingen.
Ik heb mijn lesje inmiddels wel geleerd
De echte naam van Dr. Bench?: A.A. (voornaam + achternaam beginnen met een A)
...kijk maar eens op de website van de NPB bij uitslagen NK BD 2010...daar vind je hem wel...P.S. het is géén zwaargewicht 
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Uit Pure Power van Sport & Fitness: Nasets, daar word je pas echt sterk van!
Na-sets zijn sets die je na je zwaarste set doet en dus een x-aantal kilo‟s lichter zijn dan je zwaarste set. Dit betekend dus dat het gewicht „relatief‟ licht weegt en dus zekerheid geeft over jouw kunnen. Door dit effect kan jij je dus nog meer richten op jouwtechniek en explosiviteit. Kortom, gewichten die in je opbouw naar je zwaarste sets mogelijk nog wat minder makkelijk gingen gaan nu een stuk makkelijker. Dit heeft als (bij) effect dat dit een positieve effect heeft op jouw zelfvertrouwen op dit gewicht. Daarnaast kan je met dit gewicht lekker maximaal te gaan. Op het moment dat je 8 weken voor een wedstrijd zit dan zou ik de herhalingen van een na-set beperken tot maximaal 5 en dat afbouwen naar 3. Na-sets hoeven geen werkbeurten te worden. Juist het tegendeel. Mooie en explosieve beurten. De werkbeurt heb je al met je zwaarste set gehad.
Hoe kan je dan je na-sets indelen na je zware set? Je zwaarste set was bijvoorbeeld 3 x 280kg (kniebuigen), daarna doe je een na-set van 3 x 260kg, dan een na-set van 3 x 240 kg en als laatste een na-set van 5 x 220kg. Kortom, je doet elke keer 20kg minder. Hoe hoger de zwaarste set is geweest hoe groter het verschil wordt met de na-sets. Iemand dient 200kg heeft gebogen kan zijn na-set doen door elke keer met 10kg te verlagen. Je zal merken dat je een zeer tevreden en sterk gevoel eraan over houdt, wat jou dus weer op scherp zet voor je volgende training. Het advies is minimaal 1 na-set en maximaal 3 na-sets, zodat je niet je doel voorbij schiet. Hanteer dit principe bij de hoofdoefeningen, zoals kniebuigen, bankdrukken en deadliften.
Voor het hele artikel van Wim Wamsteeker:
[Link niet meer beschikbaar]
P.S. Op deze nasets is er overigens ook een variant…dat je na je zwaarste set (als ik het voorbeeld neem uit dit artikel) 3x280kg kniebuigen…teruggaat naar 5x220kg, vervolgens 3x240 en 3x260 doet (je doet dus steeds 20kg verzwaren).
Ik wissel er zelf mee af bij het BD…ik werk op tot bijvoorbeeld een werkset met 4x160kg…vervolgens doe ik dan 5x155 en 6x150 of na 5x160 terug naar 5x130, 5x140 en 5x150
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Bench Press Assistance Exercises
However, wide grip benches place quite a bit of strain on the wrists. Wrist wraps might help in this regard. But if wide grip benches still cause undo discomfort, then it would be best to avoid them. But if you can tolerate them, they are an excellent exercise. Use a grip about one hand width wider than for one's regular bench, and pause at the chest as with regular benches. These are a good exercise for those lifters who are planning on competing raw, but they would be of little use to those benching with a shirt.
3-Second Pause Benches* - As the name implies, pause the bar at the chest for a slow three count ("1--2--3"). Doing this will improve one's lift off of the chest, and it will make the wait for the press signal at a contest seem short. This is another good exercise for raw benchers but not shirted benchers.
Cambered Bar Benches* - A cambered bar is a bar that is bent up and across in the middle. The idea of using it is, by keeping the "bend" at the top, one can lower the weight to below the chest. This will then help one get the weight off of the chest at the bottom position. So these might be a good exercise for raw lifters. However, they can be rather awkward to do. The bent part has a tendency to flip down. Also, they can be dangerous as the bend is so high that one could end up going too far down and pull a muscle.
A safer alternative would be to use dumbbells. The advantage of dumbbells is you can lower the weights lower than on barbell benches, just as with a cambered bar. But unlike a cambered bar, if something doesn't "feel right" you can dump the weights and maybe avoid injury. See below for further details on dumbbell benches.
Flyes/ Peck Dec/ Cable Crossovers - These are very popular chest exercises, but none of them are really that effective for building muscular size or strength. And there is very little carry-over to benches from such exercises. The various bench press variations above are much more effective. But these movements might have a place at the end of a chest workout to pump up the pecs.
Chain Benches* - See Bands and Chains for details.
Band Benches* - See Bands and Chains for details.
Reverse Band Benches* - See Bands and Chains for details.
Lockouts/ Rack Benches* - These are partial bench presses. The idea is to do these from just below wherever ones "sticking point" is. To do partial benches, one could just do a benches as normal, but only go part way down. But the problem with this is the danger factor. You can handle a lot more weight on partial benches than on regular benches.
So I would recommend putting a flat bench in a power rack. Set the safety bars just below ones sticking point. There are then two possible ways of doing these. For the first, set the hooks in the power rack at the appropriate height to be used as the bench uprights. Take the bar off of the hooks as normal, but then lower the bar until it just taps the safety bars and then press it. Do not pause on the bars.
The second method would be to rest the bar on the safety bars. Slide underneath the bar, press it from a dead stop, and then lower it and rest it fully on the safety bars. Then again press it from the dead stop. Experiment with each method to see which works best for you. Or use one method for one routine, and the other for the next. Given the heavy weights utilized, it might be prudent to wear wrist wraps when doing this exercise. The same would go for the following two exercises.
Board Benches* - This exercise is similar to power rack lockouts. Only here, one places two to four boards (nailed together) on the chest. Lower the bar until it taps the boards and then press the weight.
Floor Press* - Yet another way to do partial benches. Simply lie on floor in a power rack. Use the hooks in the power rack for the uprights. Take the weight off of the racks and lower the bar until the elbows just touch the floor and and then press up.
Close Grip Bench Presses* - This is a great bench press assistance exercise. It is good for working the anterior (front) deltoids and triceps in a way that will directly benefit the bench press. This exercise especially helps the top third of the lift. The grip should be as close as is comfortable. I grip the bar on the smooth sections of a power bar, in-between the center and outer knurling sections. So my hands are about 9" apart. The elbows should be kept close to the body.
To target the anterior delts and lower pecs you need to lean forward about 15 degrees. Done in this fashion dips help mainly the middle third of the bench. If you do them straight up and down then your triceps will get most of the work, and the exercise will help mainly the top third of the bench.
Be sure to go down as far as your flexibility allows but not so far as to overly tax your shoulders. And be sure you are thoroughly warmed-up before attempting deep dips. I would recommend doing them after another major bench movement. Also, always do at least one warm-up set before your work sets. Be sure to do them in a slow, control manner so as not to hurt your shoulders.
Speed Benches* - Speed work is becoming a popular way to train the powerlifts. The idea is that by moving quickly one develops explosive strength.
The lifter uses 50-60% of his/ her 1RM and moves the bar very quickly. However, the lifter should maintain control of the bar at all times. It is also imperative that one maintains correct form throughout the performance of the lift The lifter also has to be careful at the top of the lift that the momentum of the bar does not cause an injury. Bands and chains can be used to slow the ascent of the bar at the top. For benches, be sure not to bounce the bar off of the chest. Do them touch and go, but don't bounce. For more about this type of training, see Speed Work.
Rack-Speed Benches* - This is a specific form of speed work for those whose sticking point is in the middle part of the lift. Put a bench in a power rack and use two sets of safety bars. One set of safety bars is placed so that the bar is about 3-4 inches off of the chest and the other set of bars about 2-3 inches below lockout. Place the bar on the bottom set of safeties.
Slide underneath the bar. Quickly press the bar up and just tap the top set of safety bars and then lower it quickly and just tap the bottom set of bars. Repeat for the required number of reps, then rest the bar on the bottom set of safeties, and slid back out.
Incline Bench Presses* - A very good exercise for working the upper pecs and anterior delts. The higher the angle of the bench, the more the delts will be worked and the less the pecs. An angle of about 45 degrees is generally recommended. For a video of [Link niet meer beschikbaar], click here.
Decline Bench Presses* - These work the lower pecs and anterior delts. But they are very awkward to do. You are almost hanging upside down, which can cause a headache for many. And it can be difficult to press the weight up without "wobbling" as you do. But if one get get the hang of them, declines are an effective exercise. They work the lower pecs, which are involved in regular benches, especially if you arch when benching.
Reverse Grip Bench* - For this exercise, the lifter holds the bar with a palms up (curl) grip. Using a reverse grip forces the elbows to stay in to the sides and thus emphasizes the triceps.
Dumbbell Bench Presses* - Doing benches will dumbbells actually works more muscles than barbell benches. This is because more stabilizer muscles are needed to keep control of the dumbbells. However, it is because of the unwieldy nature of dumbbells that they can be more dangerous. If a dumbbell "gets way from you" while performing a lift, you could pull something trying to pull it back in place. To avoid this, be sure to concentrate at all times while using dumbbells. Of course, that's good advice when lifting in general, but even more so with dumbbells.
The biggest difficulty with dumbbells is getting them into place. I would suggest the following: Set the weights at the foot of the bench and sit on the end. Pick up the weights and swing them onto your thighs, plates against your things. Then lean backwards keeping your legs bent. Only when you're lying on the bench, lower your legs to the floor, and then rotate the weights into place. Keeping the legs bent while going back will help prevent straining the back. Just be careful you don't roll off the bench before you put your legs down!
An even better alternative is to use "Power Hooks." These hook onto the dumbbells and then are hooked onto a bar placed in a power rack. The lifter then racks and un-racks the dumbbells as one would a barbell. Power hooks can be purchased from APT.
Dumbbells can also be used for doing incline and decline benches. And the same comments above would apply for these exercises as well. The only difference is, for declines you would have to have someone hand the weights to you after getting set, as they're no way to safely get in position while holding the weights, unless you are using the above mentioned Power Hooks.
For raw lifters, an especially productive method of doing DB benches is in an alternating arms fashion. You press one arm at a time, while the resting arm pauses at the chest. That way, the resting arm is forced to pause extra long while the other arm pressing the weight up and comes back down. For a video of this exercise and a demonstration of using Power Hooks, [Link niet meer beschikbaar].
For a video of DB Incline Benches, [Link niet meer beschikbaar].
For a video of DB Decline Benches, [Link niet meer beschikbaar].
Overhead Presses/ Overhead Dumbbell Presses - Overhead presses work the upper pecs, anterior delts, and triceps as benches do. So they do provide some benefit for the bench press, especially for the middle part of the lift. However, most of the stress when doing presses is on the medial (middle/ top) delts, which are mainly used in a supportive role in benches. So the carry-over to benches is not as great as with the above exercises. But still, presses can have a place in a powerlifter's routine to maintain muscular balance in the shoulder. And they are a great size and strength builder in general. For a video of BB Overhead Presses, [Link niet meer beschikbaar]. For a video of DB Overhead Presses, [Link niet meer beschikbaar].
Upright Rows - Upright rows are a unique exercise in that they are both a bench press and a deadlift assistance exercise. They are a bench assistance exercise since, as with presses, they work the medial delts. However, they are a deadlift exercise in that they work the traps. They also work the biceps.
The wider one's grip the more upright rows work the delts, and the narrower the grip, the more they work the traps. Also the delts do most of the work until the upper arms are about parallel, and then the traps take over. So to focus on the delts, use a wide grip and only come up to parallel. To focus on the traps, use a narrow grip and raise the bar to chin level. To work both evenly, use a shoulder width grip and raise the bar to the top of the chest.
But it is important to mention that some consider upright rows to be a dangerous exercise. They put the shoulder in an unnatural position, which can lead to injury. Personally, I no longer do them for this reason. But it is up to the reader if they are worth the risk or not. But if they are done, be careful to use correct form. Stay upright with no forward or backward bending, and raise and lower the bar in slow, controlled manner.
Laterals (Front and Side) - Front laterals work mainly the anterior delts. So there would be some carry-over to benches. However, the bench variations above would be more effective. Side laterals work mainly the medial delts, so they would be little benefit to benches. Presses would be a more effective exercise for powerlifters to include than side laterals for shoulder development. But either form of laterals might be useful to pump up the delts after a chest/ shoulder workout.
Triceps Exercises - Close grip benches, dips, band and chain benches, and the various partial bench movements described above work the triceps very effectively and in a manner that would have the most carry over to benches. The triceps also get a lot of work from any other pressing movement. And for many, this will provide more than adequate triceps work. In fact, including direct triceps work could lead to overtraining the triceps. Also, one has to be careful as such exercises can be taxing to the elbows.
However, some might find that isolation triceps exercises benefit the lockout on the bench and/ or serve to pump up the triceps at the end of a bench workout. And for such purposes, there are many good triceps exercises, but the various forms of "French presses" and triceps pushdowns are probably the best. A very effective way to work the latter is to use a Triceps Strap Rope (pulley strap attacment), availble from APT Inc..
Rotator Cuff Work - See [Link niet meer beschikbaar].
Bench Press Assistance Exercises
by Gary F. Zeolla
by Gary F. Zeolla
See Powerlift Assistance Exercises: Background Info for a discussion on how to best incorporate assistance exercises into ones powerlifting routine. See also Bench Press Assistance Exercises Videos.
These exercises are divided by which part of the bench they most benefit. Those who compete "raw" (without wraps and a suit) need to focus on strengthening the bottom part of the lift while full gear lifters need to focus more on the top part of the lift. But there is overlap here. So if you are a raw lifter but are missing near the top of the lift, then one or more of the "Helps the top half of the squat" exercises might be helpful, and vice-a-versa.
It is recommended that raw lifters pause all of their reps on regular benches and on any "pressing" type of assistance work. Meanwhile, shirted benchers would probably be better of using a touch 'n go method. Just be sure you are not bouncing the bar off of the chest. However, practice using a pause anytime the shirt is used in training.
These exercises are divided by which part of the bench they most benefit. Those who compete "raw" (without wraps and a suit) need to focus on strengthening the bottom part of the lift while full gear lifters need to focus more on the top part of the lift. But there is overlap here. So if you are a raw lifter but are missing near the top of the lift, then one or more of the "Helps the top half of the squat" exercises might be helpful, and vice-a-versa.
It is recommended that raw lifters pause all of their reps on regular benches and on any "pressing" type of assistance work. Meanwhile, shirted benchers would probably be better of using a touch 'n go method. Just be sure you are not bouncing the bar off of the chest. However, practice using a pause anytime the shirt is used in training.
Helps the bottom part of benches
Wide Grip Benches* - This exercise works the anterior delts and pecs to a greater degree than regular benches, and they basically take the triceps out of the movement. So they help the bottom and middle part of the lift.However, wide grip benches place quite a bit of strain on the wrists. Wrist wraps might help in this regard. But if wide grip benches still cause undo discomfort, then it would be best to avoid them. But if you can tolerate them, they are an excellent exercise. Use a grip about one hand width wider than for one's regular bench, and pause at the chest as with regular benches. These are a good exercise for those lifters who are planning on competing raw, but they would be of little use to those benching with a shirt.
3-Second Pause Benches* - As the name implies, pause the bar at the chest for a slow three count ("1--2--3"). Doing this will improve one's lift off of the chest, and it will make the wait for the press signal at a contest seem short. This is another good exercise for raw benchers but not shirted benchers.
Cambered Bar Benches* - A cambered bar is a bar that is bent up and across in the middle. The idea of using it is, by keeping the "bend" at the top, one can lower the weight to below the chest. This will then help one get the weight off of the chest at the bottom position. So these might be a good exercise for raw lifters. However, they can be rather awkward to do. The bent part has a tendency to flip down. Also, they can be dangerous as the bend is so high that one could end up going too far down and pull a muscle.
A safer alternative would be to use dumbbells. The advantage of dumbbells is you can lower the weights lower than on barbell benches, just as with a cambered bar. But unlike a cambered bar, if something doesn't "feel right" you can dump the weights and maybe avoid injury. See below for further details on dumbbell benches.
Flyes/ Peck Dec/ Cable Crossovers - These are very popular chest exercises, but none of them are really that effective for building muscular size or strength. And there is very little carry-over to benches from such exercises. The various bench press variations above are much more effective. But these movements might have a place at the end of a chest workout to pump up the pecs.
Helps the top part of benches
A word of warning to shirted benchers. If you concentrate on using the exercises below, it is very possible that your raw bench will stagnate or even go down. The reason for this is your drive off of the chest will weaken. But this does not matter. All that matters is that your weights on these exercises and on your shirted bench is going up.Chain Benches* - See Bands and Chains for details.
Band Benches* - See Bands and Chains for details.
Reverse Band Benches* - See Bands and Chains for details.
Lockouts/ Rack Benches* - These are partial bench presses. The idea is to do these from just below wherever ones "sticking point" is. To do partial benches, one could just do a benches as normal, but only go part way down. But the problem with this is the danger factor. You can handle a lot more weight on partial benches than on regular benches.
So I would recommend putting a flat bench in a power rack. Set the safety bars just below ones sticking point. There are then two possible ways of doing these. For the first, set the hooks in the power rack at the appropriate height to be used as the bench uprights. Take the bar off of the hooks as normal, but then lower the bar until it just taps the safety bars and then press it. Do not pause on the bars.
The second method would be to rest the bar on the safety bars. Slide underneath the bar, press it from a dead stop, and then lower it and rest it fully on the safety bars. Then again press it from the dead stop. Experiment with each method to see which works best for you. Or use one method for one routine, and the other for the next. Given the heavy weights utilized, it might be prudent to wear wrist wraps when doing this exercise. The same would go for the following two exercises.
Board Benches* - This exercise is similar to power rack lockouts. Only here, one places two to four boards (nailed together) on the chest. Lower the bar until it taps the boards and then press the weight.
Floor Press* - Yet another way to do partial benches. Simply lie on floor in a power rack. Use the hooks in the power rack for the uprights. Take the weight off of the racks and lower the bar until the elbows just touch the floor and and then press up.
Close Grip Bench Presses* - This is a great bench press assistance exercise. It is good for working the anterior (front) deltoids and triceps in a way that will directly benefit the bench press. This exercise especially helps the top third of the lift. The grip should be as close as is comfortable. I grip the bar on the smooth sections of a power bar, in-between the center and outer knurling sections. So my hands are about 9" apart. The elbows should be kept close to the body.
Helps all aspects of benches
Weighted Dips* - These are very taxing to all three major muscles groups used in the bench press, the pecs (especially the lower pecs), anterior delts, and triceps. If you are unable to do dips with your bodyweight, then you have a couple of options. The first is to only do partial dips, gradually going deeper with each workout as you are able. A second option would be to have a spotter hold your legs and give you as much assistance as necessary to complete a full dip. There are also machines available for performing assisted dips.To target the anterior delts and lower pecs you need to lean forward about 15 degrees. Done in this fashion dips help mainly the middle third of the bench. If you do them straight up and down then your triceps will get most of the work, and the exercise will help mainly the top third of the bench.
Be sure to go down as far as your flexibility allows but not so far as to overly tax your shoulders. And be sure you are thoroughly warmed-up before attempting deep dips. I would recommend doing them after another major bench movement. Also, always do at least one warm-up set before your work sets. Be sure to do them in a slow, control manner so as not to hurt your shoulders.
Speed Benches* - Speed work is becoming a popular way to train the powerlifts. The idea is that by moving quickly one develops explosive strength.
The lifter uses 50-60% of his/ her 1RM and moves the bar very quickly. However, the lifter should maintain control of the bar at all times. It is also imperative that one maintains correct form throughout the performance of the lift The lifter also has to be careful at the top of the lift that the momentum of the bar does not cause an injury. Bands and chains can be used to slow the ascent of the bar at the top. For benches, be sure not to bounce the bar off of the chest. Do them touch and go, but don't bounce. For more about this type of training, see Speed Work.
Rack-Speed Benches* - This is a specific form of speed work for those whose sticking point is in the middle part of the lift. Put a bench in a power rack and use two sets of safety bars. One set of safety bars is placed so that the bar is about 3-4 inches off of the chest and the other set of bars about 2-3 inches below lockout. Place the bar on the bottom set of safeties.
Slide underneath the bar. Quickly press the bar up and just tap the top set of safety bars and then lower it quickly and just tap the bottom set of bars. Repeat for the required number of reps, then rest the bar on the bottom set of safeties, and slid back out.
Incline Bench Presses* - A very good exercise for working the upper pecs and anterior delts. The higher the angle of the bench, the more the delts will be worked and the less the pecs. An angle of about 45 degrees is generally recommended. For a video of [Link niet meer beschikbaar], click here.
Decline Bench Presses* - These work the lower pecs and anterior delts. But they are very awkward to do. You are almost hanging upside down, which can cause a headache for many. And it can be difficult to press the weight up without "wobbling" as you do. But if one get get the hang of them, declines are an effective exercise. They work the lower pecs, which are involved in regular benches, especially if you arch when benching.
Reverse Grip Bench* - For this exercise, the lifter holds the bar with a palms up (curl) grip. Using a reverse grip forces the elbows to stay in to the sides and thus emphasizes the triceps.
Dumbbell Bench Presses* - Doing benches will dumbbells actually works more muscles than barbell benches. This is because more stabilizer muscles are needed to keep control of the dumbbells. However, it is because of the unwieldy nature of dumbbells that they can be more dangerous. If a dumbbell "gets way from you" while performing a lift, you could pull something trying to pull it back in place. To avoid this, be sure to concentrate at all times while using dumbbells. Of course, that's good advice when lifting in general, but even more so with dumbbells.
The biggest difficulty with dumbbells is getting them into place. I would suggest the following: Set the weights at the foot of the bench and sit on the end. Pick up the weights and swing them onto your thighs, plates against your things. Then lean backwards keeping your legs bent. Only when you're lying on the bench, lower your legs to the floor, and then rotate the weights into place. Keeping the legs bent while going back will help prevent straining the back. Just be careful you don't roll off the bench before you put your legs down!
An even better alternative is to use "Power Hooks." These hook onto the dumbbells and then are hooked onto a bar placed in a power rack. The lifter then racks and un-racks the dumbbells as one would a barbell. Power hooks can be purchased from APT.
Dumbbells can also be used for doing incline and decline benches. And the same comments above would apply for these exercises as well. The only difference is, for declines you would have to have someone hand the weights to you after getting set, as they're no way to safely get in position while holding the weights, unless you are using the above mentioned Power Hooks.
For raw lifters, an especially productive method of doing DB benches is in an alternating arms fashion. You press one arm at a time, while the resting arm pauses at the chest. That way, the resting arm is forced to pause extra long while the other arm pressing the weight up and comes back down. For a video of this exercise and a demonstration of using Power Hooks, [Link niet meer beschikbaar].
For a video of DB Incline Benches, [Link niet meer beschikbaar].
For a video of DB Decline Benches, [Link niet meer beschikbaar].
Overhead Presses/ Overhead Dumbbell Presses - Overhead presses work the upper pecs, anterior delts, and triceps as benches do. So they do provide some benefit for the bench press, especially for the middle part of the lift. However, most of the stress when doing presses is on the medial (middle/ top) delts, which are mainly used in a supportive role in benches. So the carry-over to benches is not as great as with the above exercises. But still, presses can have a place in a powerlifter's routine to maintain muscular balance in the shoulder. And they are a great size and strength builder in general. For a video of BB Overhead Presses, [Link niet meer beschikbaar]. For a video of DB Overhead Presses, [Link niet meer beschikbaar].
Upright Rows - Upright rows are a unique exercise in that they are both a bench press and a deadlift assistance exercise. They are a bench assistance exercise since, as with presses, they work the medial delts. However, they are a deadlift exercise in that they work the traps. They also work the biceps.
The wider one's grip the more upright rows work the delts, and the narrower the grip, the more they work the traps. Also the delts do most of the work until the upper arms are about parallel, and then the traps take over. So to focus on the delts, use a wide grip and only come up to parallel. To focus on the traps, use a narrow grip and raise the bar to chin level. To work both evenly, use a shoulder width grip and raise the bar to the top of the chest.
But it is important to mention that some consider upright rows to be a dangerous exercise. They put the shoulder in an unnatural position, which can lead to injury. Personally, I no longer do them for this reason. But it is up to the reader if they are worth the risk or not. But if they are done, be careful to use correct form. Stay upright with no forward or backward bending, and raise and lower the bar in slow, controlled manner.
Laterals (Front and Side) - Front laterals work mainly the anterior delts. So there would be some carry-over to benches. However, the bench variations above would be more effective. Side laterals work mainly the medial delts, so they would be little benefit to benches. Presses would be a more effective exercise for powerlifters to include than side laterals for shoulder development. But either form of laterals might be useful to pump up the delts after a chest/ shoulder workout.
Triceps Exercises - Close grip benches, dips, band and chain benches, and the various partial bench movements described above work the triceps very effectively and in a manner that would have the most carry over to benches. The triceps also get a lot of work from any other pressing movement. And for many, this will provide more than adequate triceps work. In fact, including direct triceps work could lead to overtraining the triceps. Also, one has to be careful as such exercises can be taxing to the elbows.
However, some might find that isolation triceps exercises benefit the lockout on the bench and/ or serve to pump up the triceps at the end of a bench workout. And for such purposes, there are many good triceps exercises, but the various forms of "French presses" and triceps pushdowns are probably the best. A very effective way to work the latter is to use a Triceps Strap Rope (pulley strap attacment), availble from APT Inc..
Rotator Cuff Work - See [Link niet meer beschikbaar].
nickr2
Competitive Bodybuilder
- Lid sinds
- 18 jan 2010
- Berichten
- 1.515
- Waardering
- 40
- Lengte
- 1m83
- Massa
- 73kg
Natuurlijk ben ik daar...ik wil toch zien hoe jij op jouw eerste wedstrijd presteerd
Dat zou mooi zijn...ik zit hier te lobbyen op dit forum voor deze wedstrijd en mijn gezicht dan niet laten zien...dat kan niet, hé
Ik beschouw die wedstrijd al bijna als mijn kindje
oh hahaha ik dacht het ook wel maar wilde het even zeker weten
chopperbob
Huge Freak
- Lid sinds
- 23 nov 2008
- Berichten
- 7.090
- Waardering
- 247
- Lid sinds
- 29 okt 2008
- Berichten
- 10.091
- Waardering
- 3.220
- Lengte
- 1m85
- Massa
- 150kg
Er bestaan geen domme vragen
Ik heb op de website van de NPB een wedstrijdplanning met (voorgestelde) data's gezet...de verenigingen kunnen dan op de ALV (Algemene Leden Vergadering) aangeven welke wedstrijden ze als vereniging willen organiseren en dan zullen ook de datums worden vastgelegd.
Hou dus de website goed in de gaten...het staat altijd bij wedstrijdkalender of wedstrijdplanning te lezen.
chopperbob
Huge Freak
- Lid sinds
- 23 nov 2008
- Berichten
- 7.090
- Waardering
- 247
Er bestaan geen domme vragen
Ik heb op de website van de NPB een wedstrijdplanning met (voorgestelde) data's gezet...de verenigingen kunnen dan op de ALV (Algemene Leden Vergadering) aangeven welke wedstrijden ze als vereniging willen organiseren en dan zullen ook de datums worden vastgelegd.
Hou dus de website goed in de gaten...het staat altijd bij wedstrijdkalender of wedstrijdplanning te lezen.
Ok duidelijk. En waar ik kan ik dan aangeven dat ik de wedstrijden meedoe ? Of gaat dat automatisch vanuit de vereniging.
- Lid sinds
- 29 okt 2008
- Berichten
- 10.091
- Waardering
- 3.220
- Lengte
- 1m85
- Massa
- 150kg
Als je b.v. op de wedstrijd van 6 juni wilt meedoen (Open Bankdrukwedstrijd in Nijmegen bij Atlas) maak je een printje van het inschrijfformulier wat je wederom op de website vind en stuur je dat op.
Soms is een emailtje sturen ook al voldoende.
Voor NK's is ook altijd een inschrijfformulier.
Voorwat betreft de competitie BD 1 & 2 en de competitie PL 1 & 2 geef je door aan de sportvereniging waarvan je lid bent dat je wilt meedoen.
Ik meen dat we jou bij Topfit hebben ondergebracht..dus dan gewoon een mailtje naar Wim Bevers van Topfit sturen, en dan meldt hij jou aan.
chopperbob
Huge Freak
- Lid sinds
- 23 nov 2008
- Berichten
- 7.090
- Waardering
- 247
- Lid sinds
- 29 okt 2008
- Berichten
- 10.091
- Waardering
- 3.220
- Lengte
- 1m85
- Massa
- 150kg
Graag gedaan!
22 mei zal een heleboel voor je duidelijk worden.
Eventuele vragen die je hebt zullen dan door scheidsrechters/bondscoaches goed worden uitgelegd.
chopperbob
Huge Freak
- Lid sinds
- 23 nov 2008
- Berichten
- 7.090
- Waardering
- 247
Graag gedaan!
22 mei zal een heleboel voor je duidelijk worden.
Eventuele vragen die je hebt zullen dan door scheidsrechters/bondscoaches goed worden uitgelegd.
- Lid sinds
- 12 aug 2008
- Berichten
- 21.838
- Waardering
- 1.503
- Lengte
- 1m83
- Massa
- 150kg
- Lid sinds
- 12 aug 2008
- Berichten
- 21.838
- Waardering
- 1.503
- Lengte
- 1m83
- Massa
- 150kg
Nu ik er over nadenk...
Ook Dave Tate maakt gebruik van nasets in zijn "6 weeks bench press" toestand.
Op de ME dag werk je dan op naar een max. van bijv. 5 reps, verlaag je met 20% en doe je een set van 8 reps.
Als Wim het zegt, en Dave is het er mee eens, wie zijn wij dan om er nog aan te twijfelen?!
Nasets, iedereen aan de nasets!
Ook Dave Tate maakt gebruik van nasets in zijn "6 weeks bench press" toestand.
Op de ME dag werk je dan op naar een max. van bijv. 5 reps, verlaag je met 20% en doe je een set van 8 reps.
Als Wim het zegt, en Dave is het er mee eens, wie zijn wij dan om er nog aan te twijfelen?!
Nasets, iedereen aan de nasets!
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