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Two pro tips for a strong bench press |
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Warm up as usual, then load up the bar with a weight that you estimate to be your 5RM. Go ahead and rep out—as many super strict repetitions as possible.
Rest for 5min.
Do another set, but with one difference: on the way up grip the bar hard. Crush it to pulp! You will experience an instant strength boost.
Whenever a muscle contracts, it irradiates “nerve force” around it and increases the intensity of the nearby muscles’ contraction. Irradiation is one of the so-called Sherrington Laws. Its effect is strongest in your hands.
Knowing this enables you to instantly increase your strength—while also making the press safer, as the rotator cuff muscles are among those getting a strength boost from gripping.
This is one of the many skills of strength that we teach at the StrongFirst Barbell Instructor Certification (SFL). |
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| Bench Press More by Optimizing Your Bar Path by Dr. Michael Hartle
National powerlifting champion, former Head Coach of the USAPL World Bench Press Team, and StrongFirst Certified Master Instructor shares his tricks of the trade for a bigger bench.
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Excel at strength and hypertrophy programming
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Don’t miss the opportunity to learn state-of-art programming—and get a great special price.
Fabio Zonin, StrongFirst Certified Master Instructor and Maestro of programming, is teaching online:
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Learn how to get strong at Plan Strong™.
Learn how to build muscle that is as strong as it looks at Built Strong.
Each seminar stands on its own—and both are highly complementary.
REGISTER NOW to take both Plan Strong™ and Built Strong online for only $995!
Barbell power to you!
StrongFirst
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