D4 - The Role of Bench Press in Strength Training Flashcards
What challenges did the author face initially in performing bench presses?
The author initially faced challenges in performing bench presses due to the lack of proper equipment and assistance.
Where did the author overcome initial bench press challenges
and what changes were made to the workout routine?
Why did Olympic lifters generally avoid bench presses in the ’60s
and what event in the ’70s contributed to the shift in strength standards?
What metric became common for strength assessment
and what factors contributed to the prominence of the bench press?
What issues are often associated with high school athletes’ approach to bench press
and what injuries can result from improper form?
What are the recommended guidelines for grip and grip width in bench press?
Use a secure grip with thumbs around the bar; avoid a false grip. Grip width should align wrists directly above elbows for optimal power transfer.
What is the importance of wrist position during the bench press?
Keep wrists straight throughout the lift to prevent unnecessary strain.
Why is having a spotter essential during the bench press
and what is the spotter’s role?
What are the recommended guidelines for feet placement during the bench press?
Maintain a solid foundation by keeping feet flat on the floor. Squirming or bridging is not allowed during the lift.
What is the recommended breathing technique during the bench press?
Hold your breath during the entire lift for a solid foundation and positive intrathoracic pressure. Inhale before lowering the bar
What is the suggested technique for lowering and lifting the bar during the bench press?
Lower the bar in a controlled manner to the end of the breastbone. Pause for a 1-second count before forcefully driving the bar upward. Maintain breath control for the entire set.
What safety measures are emphasized for bench press
and why is it considered potentially dangerous?
How is the bench press typically programmed for football players
and what is recommended for Olympic lifters?
What is the concluding message regarding the bench press in the text?
The bench press is a valuable asset when done with perfect technique and aligned with overall training goals. Overworking or using sloppy form can lead to injuries and negate its benefits.
