Thanks to Paul McManus for coming up with this simple but effective exercise. Many lifters have problems getting the bar to touch consistently when benching in a shirt. This exercise helps with developing correct technique when rowing the bar on to your chest/stomach & surprisingly exposes any lack of strength over those last couple of inches that maybe hindering your touch. Because of the speed the exercise is performed & lack of weight on the bar it is easier to see any faults in the lifters form.
In the lead up to the 2008 Australian Powerlifting Championships on October the 4th (which is now only 2 weeks away) the crew work out their opening lifts.
The lifter here weighed in at 102.6 KG on this training day and is on target to compete at 100KG.
Baring injury this lift of 250KG will be his opening lift.
For all the staunch Raw fans we will have some lifts uploaded from our next Raw comp which is in November.
Performed as an assistance exercise on our bench days, the Tate Press isolates the lower head of the triceps around the elbow region. This is a great exercise for strength improvement & joint conditioning. We have found that pausing the weight briefly on the chest diminishes any kinetic energy on the return extension, making the lifter conscious about firing the muscle group as each rep commences. Also by keeping the inside of the dumbells touching throughout the movement, the tension on the triceps is maintained on both concentric and eccentric phase.
Another assistance exercise used on Bench day that hits the upper back and traps. We've varied this exercise by using the log opposed to the normally used barbell. The angle of the logs handles help reduce the flaring of the elbows and promotes a fuller movement of the lats.
As mentioned in a earlier posting this is a great exercise to develop the lock out portion of your Bench. In this cycle we added the fat bar & set up the lift with a narrower grip. The chains accomodate resistance to the strength curve. As the bar is elevated more chain links come off the floor which increases the load and forces the lifter to push harder to keep the bar moving. By lying on the floor this takes any leg drive assistance out of the lift.
This exercise is rotated and used as an assistance exercise on some max effort days for bench. The movement is setup with a wider than normal grip on the bar therefore limiting shoulder involvement and placing more emphasis directly on the pectorals. Also your back should be flat on the bench (no arch) to increase the distance of the movement. The exercise involves 4 half reps each rep finishing just before the movement transition to the triceps. Generally by the 5th rep the muscle is fatigued and at this point the bar is extended all the way to lock out. This exercise enables you to strengthen your pectorals with out having to use maximal weight. This definitely helps develop your starting speed & strength for the lift.
This exercise simulates lifting in a bench shirt as it provides assistance off the chest - (The amount of assistance will depend on the size of Jump Stretch Band you use). As the bar is pushed the band assistance decreases as you reach lockout. This also allows you to both strengthen the upper portion of the lift and accustom you to handling heavier weights.
By using various thickness's of boards it allows you to start the lift at your sticking point, also because the boards restrict the full movement of the lift, they can assist with rehab by taking movement off the injured area.
Also they are great for breaking-in & learning technique when lifting in a Bench Suit.
The boards are being used in this instance to train the low end of the bench - where the sticking point is. Board training can also be used to good effect to help break in & develop your technique when lifting in a bench shirt.
Incorporating the Weight Releases allows you to negative more weight than what you are pressing up. The bands help with acceleration on the way down as well. The chains deload as you come down however along with the bands they increase the weight on the bar as it moves up. This exercise helps create speed off the chest & improves the lock out.
The Jump stretch Bands increases the Bars acceleration of the eccentic movement & on the concentric action, as the bar is pushed back, the tension increases to add more weight to the top of the movement.
Jump Stretch Bands are used here to help with speed day on the Bench. The band tension helps by increasing the speed on the down movement. On the up movement the band tension increase's the load on the bar requiring more force to keep the bar moving at the same speed.