First off, the bench press has been given godlike status among the uneducated in weight rooms worldwide. Everyone that has ever lifted a weight wants to know what they can bench, and when they know you lift weights, what you can bench. While my opinions on the bench press being the king of lifts differs from popular social ideas, I do not dislike the lift. My dislike comes more from individuals whose sole focus in the weight room is to bench big weight. I guess everyone needs a goal and they aren't sitting on the couch, but...... True strength, power and fitness comes from overall body strength and not just the ability to move big weight while you are laying down. Guys with big benches are a dime a dozen, but this by no means makes the bench press an easy lift. If you want to get big and jacked, look South at the lower body for results! If you are looking to make an impression on the true lifters and gym crowd, when the questions of weight lifted comes up, ask questions surrounding squats, deadlifts, cleans and to a lesser degree snatches (more so because I am terrible at snatches).
The bench press has many functional transference to sport, and less to life. Some sports that the bench press has been known to help increase performance in range from track and field to football and even hockey. Following posts will look at correct technique, set up, sport transference and how to make your bench bigger.
Program 1 - Tabata 8 rounds of 20 seconds activity:10 seconds rest - Week 2 of 3
Day 2 - Sit Up/Box Jump (20/14)/Pull Up/Back Extension
Program 2 - Strength - Week 2 of 3
Upper Workout 1:
A1. Push Press
Week 2 – 4 sets x 7 reps (2,1,x,1) add 5% to week 1
B1. Mixed Grip Pulldowns
4 sets x 8 reps
C1. Side Lying Eccentrics
3 sets x 10 reps
C2. Hammer Curls
3 sets x 8 reps
D1. Bent Arm Pull Down
3 sets x 6 reps
Program 3 - Strength & Conditioning - Conquest
A. Push Jerk 6 sets of 3 reps
B. 10 - 1 Thruster ladder for time
- take thruster weight from the floor and do unbroken rounds of 10 reps, 9 reps, 8 reps, 7 reps.... down to 1 rep. After each round the bar must be put on the floor and then cleaned back up to position in order to show distiction between rounds. (75/55)
- if you are unable to complete the round unbroken then you must repeat the round.
***This workout courtesy of CrossFit Lethbridge
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