Monday, January 18, 2021
  • Home
  • Deals
  • Advertising
  • Contact Us
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

    Joe Weider Training Principles

    The 25 Best Joe Weider Training Principles and Methods

    Best Short Head Biceps Exercises

    The Best Short Head Biceps Exercises For Bigger Upper Arms

    Trending Tags

    • Bodyweight
    • Old School Chest
    • At Home Workout
    • Old-school
    • Chest
    • Best Biceps Exercises
  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

    Cutting Diet Plan

    Cutting Diet Plan To Shred Fat Fast

    Weight Cut For Powerlifting Events

    6 Methods To Help You Cut Weight For Powerlifting Events

    Trending Tags

    • Nutrtion
    • Diet Tips
    • Nutrition Tips
    • Macronutrient
    • TDEE
    • Calculator
    • Intermittent Fasting
  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

    Good Morning Exercise Guide

    Good Morning Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Incline Row Back Exercise

    Dumbbell Incline Row Exercise Guide and Videos

    15 Barbell Bench Press Variations

    15 Best Barbell Bench Press Variations

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Fitness Volt: Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

    Joe Weider Training Principles

    The 25 Best Joe Weider Training Principles and Methods

    Best Short Head Biceps Exercises

    The Best Short Head Biceps Exercises For Bigger Upper Arms

    Trending Tags

    • Bodyweight
    • Old School Chest
    • At Home Workout
    • Old-school
    • Chest
    • Best Biceps Exercises
  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

    Cutting Diet Plan

    Cutting Diet Plan To Shred Fat Fast

    Weight Cut For Powerlifting Events

    6 Methods To Help You Cut Weight For Powerlifting Events

    Trending Tags

    • Nutrtion
    • Diet Tips
    • Nutrition Tips
    • Macronutrient
    • TDEE
    • Calculator
    • Intermittent Fasting
  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

    Good Morning Exercise Guide

    Good Morning Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Incline Row Back Exercise

    Dumbbell Incline Row Exercise Guide and Videos

    15 Barbell Bench Press Variations

    15 Best Barbell Bench Press Variations

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
No Result
View All Result
Home Muscle-Building

The Bench Press – The Greatest Lift Ever 5

Justin RobertsonbyJustin Robertson
June 6, 2014
  • 3shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

To summarize what has been discussed so far in this series, I first looked at the history and evolution of the horizontal barbell press. In the second installment I talked about the sticking point and strategies to better increase your bench press in relation to that often-confounding portion of the lift. In the third article I discussed form and muscle activation and looked at strategies you can use to target the areas that you wish to improve. The fourth entry discussed methods and strategies to increase strength and muscle mass. In this write-up, which is to serve as the conclusion to this very enjoyable to research and write series, I’d like to look at exercises other than the bench press that can serve to increase your strength and muscle gains with this lift.

One of the most important muscle groups that need your attention should you want to make serious advancements in the bench press as well as your pectoral development are the muscles of the shoulder. Specifically, the external rotators and the scapula retractors as both of these areas will be necessary for providing a great amount of stability. Without stability there will be no strength or power beyond what you are currently capable of. These exercises should include L-flyes (an amazing exercise despite the fact you never see anyone performing them), band no moneys, cable exercises such as external rotations, face pulls, rear delt raises that include scapular retraction, as well as chest supported rows, one arm rows, seated rows, and inverted rows. All of these are important exercises to prevent shoulder injuries as well as to provide shoulder and scapular stability and also offer the bonus of preventing negative postural adaptations in future.

Other exercises of paramount importance are push-ups of every variety, as well as overhead pressing and pulling to keep the scapulae functioning optimally. The scapulae is vital to the long-term success of your bench pressing career so please don’t ignore them even if the temptation is to do so. The exercises I’ve mentioned so far are often not included in many training programs because they do not directly contribute to muscle-building. They do, however, contribute directly to stability, functionality and strength, which in turn allow for more strength and muscle mass to be built.

If you’re an athlete and want to maximize the functional transfer of your bench press to your sport, then performing JC band presses will work to strengthen your hips and core which is essential for the exercise to carry over into real life strength. Explosive exercises such as medicine ball chest passes as well as plyo push-ups will increase both power as well as reactive strength.

As discussed in an earlier article in this series, leg drive is a very important component of the bench press. This of course means that having strong legs is essential to your continued success. You would be surprised how often focusing on horizontal leg strength via squats and leg presses as well as hip strength through deadlifting will have an immediate impact on your chest pressing abilities. This is because your bench-pressing power won’t be limited by weaknesses and energy leaks further down the kinetic chain.

I could go on and quote a pile of studies and what they found, and maybe I will if I get to a sixth installment in this fun to write series, but for now I feel as if The Bench Press – The Greatest Lift Ever has reached a temporary conclusion. Until next time,

Happy Lifting!

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
  • 3shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

Join our list

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.

Thank you for subscribing.

Something went wrong.

We respect your privacy and take protecting it seriously

Categories: Muscle-Building Training Exercises
Tags: Muscle-BuildingTraining Exercises
Previous Post

The Bench Press – The Greatest Lift Ever 4

Next Post

Squats Vs Deadlifts – The BEST Lift

Justin Robertson

Justin Robertson

Related Posts

Push Pull Workout
Workout Plans

Try Push-Pull For The Perfect Muscle-Building Routine

Can ZMA Help Build Muscle And Support Sleep?
Anabolic Hormones

Can ZMA Help Build Muscle And Support Sleep?

Mr. Olympia 2018 Predictions
2018 Mr. Olympia

Mr. Olympia 2018 Predictions – Top 5

Muscle Building and Fat Loss: Part 2
Fat Loss

Muscle Building and Fat Loss: Part 2

arnold schwarzenegger cardio
Muscle-Building

Build More Muscle Mass With Cardio: Part 2

Bodybuilding Cardio
Muscle-Building

Build More Muscle Mass With Cardio

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Trending
  • Comments
  • Latest
Joe Weider Training Principles

The 25 Best Joe Weider Training Principles and Methods

Eddie Hall Weight Loss 1

See Eddie Hall Incredible 3-Year 36kg/77 lbs Weight Loss Transformation

Brad Castleberry

Brad Castleberry Reps Out 5 Plates On Incline Bench

Bodybuilding Legends Still In Amazing Shape

10 Bodybuilding Legends Still In Amazing Shape

Natural Bodybuilding

6 Obvious Signs of a Natural Bodybuilder

Jay Cutler

Jay Cutler Shares Best Back-Building Exercises In New Transformation Series

Accessory Exercises

What is an Accessory Exercise and How To Use Them For Increased Strength And Muscle Mass

Powerlifters To Follow

Top 21 Powerlifters to Follow on Instagram

Best Bodyweight Powerlifting Exercises

The Best Bodyweight Exercises for Powerlifting

Recent Reviews

Pre Workouts Without Creatine

12 Best Pre-Workouts Without Creatine For 2021

Powerlifting Singlet

Powerlifting Singlets: All You Need To Know (Reviewed)

Best Workout Shoes

16 Best Workout Shoes For Better Performance in 2021

Fitness Volt

At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.
FitnessVolt.com - 1700 Lincoln St. Denver, CO. 

Follow Us

Trending Topics

  • Mr. Olympia 2020
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Boost Testosterone
  • German Volume Training
  • Protein-Packed Foods
  • Jefferson Deadlift
  • What Is Hypertrophy

Calculators

    • IF Calculator
    • TDEE Calculator
    • Calorie Calculator
    • Keto Calculator
    • RMR Calculator
    • Macronutrient Calculator
    • Creatine Calculator
    • Wilks Calculator
    • EER Calculator
    • FFMI Calculator
    • IBW Calculator
    • LBM Calculator
    • Fat Intake Calculator

 

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • About
  • Write For Us
  • Advertise
  • Contact
  • Syndication
  • Scholarship
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

No Result
View All Result
  • Mr. Olympia
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

1898