November 4, 2011

When determining bar path it is important to consider the purpose of the bench press in your program.  Is the purpose for pectoralis and anterior deltoid development?  Aesthetics?  Is the purpose an increase in strength or power?  The answer to these questions will dictate the path the bar will follow and the position of the arm/elbows. 

Aesthetic development:
Those looking to just increase the size and slightly isolate the pectoralis complex will typically use the standard bar path that we see in the gym every day.  It is comfortable and takes little thought to move the bar up and down in this path.  If you don't know what I am talking about, then walk into any gym and watch the majority of individuals bench pressing and you will see the position.  This position has elbows and arms wide, almost perpendicular to the body.  The bar contact is quite high on the chest and typically contacts the chest in a position about mid chest and above the nipple line.  This bar path naturally arcs in nature.  This is a great position for stimulating growth in the pec area and putting maximal stress on chest/anterior deltoid complex.
Strength/Power

The strength and power position is much different.  Grip width of the hands remains the same, but the elbow position and bar contact points are much different.  Without the proper set up discussed, this bench press style is difficult to perform.  For this style of movement we are looking to maximize the stress placed on all major benching muscles (deltoid, pectoralis and triceps).  The bar contact point is in line with the xiphoid process at the bottom of the sternum.  The path the bar travels in a straight line, finishing directly above where the contact point on the chest wall.  The elbow position travels in towards the body during the eccentric phase to allow for a direct line of force to be placed under the bar to accommodate for the lower contact point on the chest.
To make the positional adjustments discussed yesterday and to add a new bar path and contact point to your bench press will take time.  You may see an initial drop in numbers as you become accustomed to the different mechanics and stress placed on your body.  Do not worry, but stick with it!  Millions of power athletes in the world can't be wrong if that is your focus.  If you are making the switch from power athlete to aesthetics, the transition will be much easier and natural.  Good things come to those who wait.

Program 1 - Tabata 8 rounds of 20 seconds activity:10 seconds rest - Week 2 of 3
Day 4 - Burpees/Double Unders/Air Squat/Knees to Elbows

Program 2 - Strength - Week 2 of 3

Lower Workout:
A1. Back Squat
Low 2 4-5 Sets x 6 reps (4,1,x,1) + 5%
B1. Stiff Legged Deads with Toes elevated
4 sets x 5 reps (5,1,2,1)
C1. Back Hyper-Extensions
3 sets x 12-15 reps
C2. Weighted Abs
3 sets x 12-15 reps

Program 3 - Conquest
A. Bench Press 5 sets of 5 reps
B. AMRAP 5 minutes
Power Clean 5 (115/85)
Box Jump 10 (24/20)
rest 2minutes
AMRAP 5 Minutes
Deadlift (185/135)
Air Squat

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