Thread: bench press
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Old 07-27-2007, 09:51 AM   #5
Sagefrancis
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Join Date: Jan 2006
Location: I dont know where I am, but I know how fast im going
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Default Re: bench press

Quote:
Originally Posted by boxerpuncher069
when you first start to bench use a nice slow controlled form, do 4 seconds down and 1 second up on the extension. Then when you've got your form down and it feels natural(after a month or 2 of the slow reps to develop some mass and strength and form) you should utilize a fast vicous motion on the up and down portion of the lift(concentric and eccentric) to build raw power. I lift sparingly, my routine is pull downs, 3 sets 12 reps,
military press(overhead shoulder press) 3 sets 12 reps
bench 3 sets 12 reps
dips 3 sets 12 reps
bicep curls 3 sets 12 reps
sit ups 2 sets 60 reps each.

i have a nasty physique weighing in at 215 lbs at 6'1" and am pretty damn lean. I find that i hit harder than ever after all the lifting i do.

generally i box 4 rounds on the heavy bag every other day, lift on the same day as the heavy bag, and i do cardio for an hour on the day i don't box.

I have seen marked improvement all together in all areas, from power to speed to stamina. I'm a better athlete period.
i swear ive seen this post somewhere before
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