Where does the bench press fit in? - Page 2

Christopher Sommer · 03-13-2004, 08:40 PM

Kevin,
Used correctly, the JumpStretch bands are a valuable asset. They allow the performance of many advanced ring strength movements and are alot of fun as well.

Using them for iron cross assistance, as demonstrated in Tyler's article, is very helpful.
At my gym, we simply have a variety of them already set up on the rings during conditioning, so that the athlete can choose the appropriate assistance.

My personal preference, when using the straps, is to anchor them around the waist from overhead during front lever, back lever, planche, maltese,
inverted cross and movements between these positions. In my experience, the assistance with is more beneficial when placed closer to the center of gravity (i.e. hips/low back).

An interesting side note is that anchored in this way will also allow you to work reverse muscleups
(i.e. from an inverted/upside down hang, pull up to a shoulder stand and from there perform a handstand pushup).

Yours in Fitness,
Coach Sommer

Kevin Roddy · 03-13-2004, 08:42 PM

Sweet! That's another thing on my short list of things to get:

1. Rings
2. Bands

All together, it should come out to about 100 bucks tops.

Ben Gimball · 03-14-2004, 08:52 AM

Coach Sommer,

I am in awe of your 135lb. Gymnast who on "his frist day of wrestling practice" Deadlifted 400lbs. If there are any folks who do not think that Gymnastics provides crossover strength should read your fine article!

Thanks for the post.

Graham Hayes · 03-14-2004, 12:44 PM

That is a great article, I've been working on the two progressions listed and am getting close to completing the first stage of both. I feel that they have helped greatly with balance and core strength and I would recommend that all should give it an honest go.

Robert Wolf · 03-15-2004, 09:36 AM

It is interesting that closed chain movements like HSPU's, MU's and dips have much more application to benching than the reverse. I pressed 175 the other day (BW currently around 160). This is more than I've ever done! I have been doing a load of MU's and HSPU's. The basic gymnastics skills are nothing short of amazing for strength.
Robb

Brian Hand · 03-15-2004, 02:03 PM

For me working on dips never did much for my bench, I'm not sure why. I'm a good dipper but a poor bencher.

I have recently been giving the bench a break in favor of ring pushups, "archers," and flies; we'll see how I fare when I go back. I have a feeling years of pressing with my shoulderblads crushed into a pad has developed some bad biomechanical habits.

Robert Wolf · 03-15-2004, 02:13 PM

Brian-

That is a good point. Natural pressing and pushing movements SHOULD involve the scapula sliding about freely. When benching the scapula is fused against the rib cage. Not only is there enormous strain placed on the shoulders but much ofthe prime mover and stabilizer action is either curtailed or removed altogether.
Robb

Ben Gimball · 03-15-2004, 02:24 PM

Brian,

It has been my experience through the years that really good Bench Press trainees have a large rib cage and shorter arms. I would wager that you have longer arms and you are not what one would describe as "barrel chested."

However, your tricep development is probably quite good which, in part, allows you to excel at dips. Am I close in my assessment?

Brian Hand · 03-15-2004, 03:24 PM

Ben, you are right, my arms are long, and my chest isn't very deep. My tricpes are pretty good. (Keep in mind, my real secret weapon with the dips: lats.)

Ben Gimball · 03-15-2004, 03:49 PM

Brian,

I have also discovered that people who have the type of build that you have, are more prone to injury when performing the Bench Press.

In addition to this, builds such as yours tend to Bench more with their deltoids and less with their chest. And regardless of how you grip the bar or what manner of motion that you use, nothing will change that.

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03-13-2004, 08:40 PM	#11
Christopher Sommer Departed Profile: Join Date: Dec 1969 Posts: 225	Kevin, Used correctly, the JumpStretch bands are a valuable asset. They allow the performance of many advanced ring strength movements and are alot of fun as well. Using them for iron cross assistance, as demonstrated in Tyler's article, is very helpful. At my gym, we simply have a variety of them already set up on the rings during conditioning, so that the athlete can choose the appropriate assistance. My personal preference, when using the straps, is to anchor them around the waist from overhead during front lever, back lever, planche, maltese, inverted cross and movements between these positions. In my experience, the assistance with is more beneficial when placed closer to the center of gravity (i.e. hips/low back). An interesting side note is that anchored in this way will also allow you to work reverse muscleups (i.e. from an inverted/upside down hang, pull up to a shoulder stand and from there perform a handstand pushup). Yours in Fitness, Coach Sommer

03-13-2004, 08:42 PM	#12
Kevin Roddy Member Profile: Join Date: May 2003 Location: Harrison TWP Michigan Posts: 769	Sweet! That's another thing on my short list of things to get: 1. Rings 2. Bands All together, it should come out to about 100 bucks tops.

03-14-2004, 08:52 AM	#13
Ben Gimball Departed Profile: Join Date: Dec 1969 Posts: 100	Coach Sommer, I am in awe of your 135lb. Gymnast who on "his frist day of wrestling practice" Deadlifted 400lbs. If there are any folks who do not think that Gymnastics provides crossover strength should read your fine article! Thanks for the post.

03-14-2004, 12:44 PM	#14
Graham Hayes Member Profile: Join Date: Sep 2003 Location: Sidmouth Devon Posts: 880	That is a great article, I've been working on the two progressions listed and am getting close to completing the first stage of both. I feel that they have helped greatly with balance and core strength and I would recommend that all should give it an honest go.

03-15-2004, 09:36 AM	#15
Robert Wolf Member Profile: Join Date: Oct 2002 Location: Chico CA Posts: 2,670	It is interesting that closed chain movements like HSPU's, MU's and dips have much more application to benching than the reverse. I pressed 175 the other day (BW currently around 160). This is more than I've ever done! I have been doing a load of MU's and HSPU's. The basic gymnastics skills are nothing short of amazing for strength. Robb

03-15-2004, 02:03 PM	#16
Brian Hand Departed Profile: Join Date: Dec 1969 Posts: 633	For me working on dips never did much for my bench, I'm not sure why. I'm a good dipper but a poor bencher. I have recently been giving the bench a break in favor of ring pushups, "archers," and flies; we'll see how I fare when I go back. I have a feeling years of pressing with my shoulderblads crushed into a pad has developed some bad biomechanical habits.

03-15-2004, 02:13 PM	#17
Robert Wolf Member Profile: Join Date: Oct 2002 Location: Chico CA Posts: 2,670	Brian- That is a good point. Natural pressing and pushing movements SHOULD involve the scapula sliding about freely. When benching the scapula is fused against the rib cage. Not only is there enormous strain placed on the shoulders but much ofthe prime mover and stabilizer action is either curtailed or removed altogether. Robb

03-15-2004, 02:24 PM	#18
Ben Gimball Departed Profile: Join Date: Dec 1969 Posts: 100	Brian, It has been my experience through the years that really good Bench Press trainees have a large rib cage and shorter arms. I would wager that you have longer arms and you are not what one would describe as "barrel chested." However, your tricep development is probably quite good which, in part, allows you to excel at dips. Am I close in my assessment?

03-15-2004, 03:24 PM	#19
Brian Hand Departed Profile: Join Date: Dec 1969 Posts: 633	Ben, you are right, my arms are long, and my chest isn't very deep. My tricpes are pretty good. (Keep in mind, my real secret weapon with the dips: lats.)

03-15-2004, 03:49 PM	#20
Ben Gimball Departed Profile: Join Date: Dec 1969 Posts: 100	Brian, I have also discovered that people who have the type of build that you have, are more prone to injury when performing the Bench Press. In addition to this, builds such as yours tend to Bench more with their deltoids and less with their chest. And regardless of how you grip the bar or what manner of motion that you use, nothing will change that.