Bench Press is one of the three work outs we will be discussing in the manual. Out of the three work outs covered in this manual (performed at the PSU Abington gym)—bench press, deadlift, and squat—bench press is the hardest to fully master. This work out will test upper body strength and power. There are benefits from mastering or trying to master bench press: Bench press helps the upper body gain muscle and get stronger. Finding a technique that works the best can make benching much easier for the lifter. People who bench press with the wrong technique will lead to injuries. Injuries can take time to heal, some people might take up to one week to heal. With the right instructions and technique there will be no major injuries while working out.
Benefits of Bench Pressing
There are many benefits of doing the bench press. It works a variety of upper-body muscles, but its focuses mostly on the pectoral muscles of the chest. The bench press lends to thick muscle definition and strength to the chest area. As a compound exercise, the bench press engages the deltoids as well as the triceps muscle groups as shown in the image below. This is because these muscles often work with the chest muscles to complete a movement.
Some benefits from doing bench pressing are:
• Build strength for push ups o Push-ups require upper body strength and push-ups can also help gain muscle.
• Build power o Lifting requires you to use all force and explode when benching, this shows that the lifter is gaining power by exerting force.
• Maximize work out sessions o Bench pressing does not only work the upper body, but it works out the deltoids, triceps and abdominals.
Injuries
Here is two major causes of injuries and what to do when an injury occu...
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...s between sets, only increase by 10-15 lbs. per set
Variations of Bench Press
Incline Bench Press – It is performed the same way as a standard bench press but the bench is at an incline of approximately 45 degrees. This is done so the upper chest is targeted more. This is great for increasing muscle mass and defining the upper chest area
Incline Bench Press – It is performed the same way as a standard bench press but the bench is at an decline of approximately 45 degrees. This is done so the lower chest is targeted more. This is great for increasing muscle mass and defining the lower chest area.
Dumbbell Bench Press - This is performed the same way as a standard bench press but instead of using a barbell, you use two dumbbells. This variation helps target the stabilizer muscles in your arms. It helps improve overall balance and helps strengthen shoulders also.
There are different types of muscle because each sport has various needs. “Power endurance is typically characterized by intense, repeated efforts for a relatively short period of time (less than 30 seconds)”(1). Sports such as sprinters, wrestlers, fencers and tennis players need to produce powerful movements and repeat them with several times with little to no rest. This training involves lifting about 15-30 reputations of moderate loads, about 50%-70% 1RM per lift.
Lie flat on your stomach with your target shoulder on the edge of the bench or table
Breast lift surgery is a cosmetic procedure that helps to restore the youthful shape of sagging breasts for both smaller and larger-breasted patients. During the procedure, excess skin is removed and breast tissue reshaped to raise the breasts to a higher position and restore their firmness. If done correctly, a breast lift often produces excellent results that go a long way in boosting the self-image and confidence of the patient.
There are many ways you can prevent injuries from happening before they do occur. Make sure you lift the right amount of weight to ensure that your body won’t wear down or you won’t injure yourself. Lifting more than you need to will only make your body worse. Using poor form can get you hurt quicker and easier than any other way. Make sure that you are using the correct form even if that means hiring a trainer or having a spotter. Workouts that you know can help because you will know the correct position. Workouts without machinery and weights have a lesser risk of hurting you. Cassidy says, “Years of intense workouts take a toll on your body..... Cartilage wears down and muscles, tendons, and ligaments can become less limber” (1).
In conclusion, the squat is a lift that works many muscles, increase strength in the legs and hips, but is a full body exercise. I will continue to lift as I train for my sports and I am so thankful and lucky to have an amazing weight training program in Portage High School and also an amazing coach that guides me and helps me train for my upcoming sports. Without him it would be different in the weight room and I wouldn’t like it.
Evidence of lifting weights can be traced back to the origins of man. As far back as cave painting and scrolls, there exists evidence of weightlifting. Initially as an expression of strength, to competition and functional training, weightlifting has carved its path through the ages. It has taken on a new role in the modern world; athletic training. With an entirely new emphasis in sports on speed, strength, and flexibility; weightlifting is more popular than ever. Unfortunately, young athletes often do more harm than good by injuring themselves lifting. When these uneducated lifters try to jump right into a program, lifting more than they should, an injury is imminent. What is overlooked, is that when weightlifting is done correctly, it has a great potential to prevent injuries instead of cause them. Understanding how the body works, using proper technique on the appropriate lifts, and participating in regular physical activity can greatly reduce the risk of athletic injuries.
One should always stretch and work on flexibility, but as well as build a stronger core, legs, and back to have a greater outcome when performing deadlifts. Proper equipment is also a must to keep one safe. Shoes, clothes, proper lifting space, and weights. The deadlift does require technique and skill, and one should never just load a bar up, and try to hit an amount of weight that would tear, strain, or pull a ligament or muscle. Strength gains in deadlifting can progress quickly, and that should be the focus for most athletes, but not to push the progression to the point where there is an injury. Proper rest between deadlift days can help avoid injuries as
...you can lift a lighter weight. If it asks you to do two sets, but you can only do one that’s okay. You’ll simply build strength and stamina until you can perform the activities.
For more experienced lifters, including a phase of stability training into their program is important as well so that they can give their muscles a bit of rest from the high the loads.
The bridge exercises effectively works your glutes, while also engaging your legs and calves. During this exercise you're lying face up on the floor with your knees bent and your feet hip-width apart, flat on the floor. After engaging your abs, raise your hips, lifting your butt and lower back off the floor, until your body aligns from your knees to your shoulders. Really squeeze your buttocks at the top of the exercise for two seconds, and then slowly return to the starting point. Finish eight to 12 reps and two to three sets. (See References 4, p. 50)
Other inclusions into an athlete’s training regime may include the use of Olympic lifts. These techniques have been shown to increase the power and strength of muscles, at a greater extent than power lifting or res...
Note and answer to yourself, the factor that are involved at the incident, the mechanisms and circumstances on the injury, as well as the extent and type of injury. Assessing the situation identify what happened, a number of people involved, as their age, there is a child and or elderly.
Performing planks daily allows you to be more flexible. Planking widens and stretches all your posterior muscle groups such as the shoulders, shoulder blades, and collarbone. It also stretches your hamstrings, your feet arches, and toes. If you add a side plank into the routine, you can also work on developing your oblique muscles. Flexibility means being able to perform other forms of workouts with competence.