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Improving Bench Press with very little time

  • 08-12-2009 10:18am
    #1
    Running Bing
    Registered Users, Registered Users 2 Posts: 3,841 ✭✭✭


    Hi,


    I've wanted for along time to start a weight training programme but I simply dont have the time.

    Despite this I would really like to get my bench press up as at the moment its embarassing.

    I have a short amount of time on Saturday and Sunday and Im just wondering could anybody suggest a very short quick workout I could do on both days to gradually get my bench up?


    I have access to weights, a weight bench and a pull up bar. A quick bodyweight workout would be ideal but I dont mind using the weights either.

    Perhaps what Im asking is'nt possible, if not thats fine, its just something Id like to improve on and was wondering is it possible without taking up a lot of time.

    Thanks.


Comments

  • #2
    Remmy
    Registered Users, Registered Users 2 Posts: 2,921 ✭✭✭Remmy


    You probably have alot more free time than you think.You should not only bench.What do you bench now?


  • #3
    Running Bing
    Registered Users, Registered Users 2 Posts: 3,841 ✭✭✭Running Bing


    Remmy wrote: »
    You probably have alot more free time than you think.You should not only bench.What do you bench now?

    See the problem is I do a lot of running so that tires me out a lot.

    After full time work, lectures and running it leaves very little time and to be perfectly honest I dont want to spend it doing more exercise if only for sanities sake.

    The weekend is a similiar story as I do a pretty tough interval session on saturday (about 10 miles in total) and 15 miles on Sunday.

    So really Im just looking for something quick to maybe fit in after my runs before I get showered.

    Again maybe thats not possible, and Im not trivialising the work needed to improve, I was just wondering what people's thoughts are on this and is it possible to improve even if it is only baby steps.

    When I had a bit more free time during summer I did some bodyweight work and some weights I was benching arounf 50kg for 3 sets of 5.

    I did weights on Sunday though (as I couldnt run) and I could only manage 47kg once :( I left it until the end of the workout though after doing barbell curls, shoulder presses and rows so my muscles were pretty much shot.

    I weigh 68kg so Id love to get to the point where Im near that for my one rep max.


  • #4
    InKonspikuou2
    Closed Accounts Posts: 873 ✭✭✭InKonspikuou2


    I have found a lot of times with people that they are benching in a way that is limiting them pushing up the extra weight. Obviously not someone who has been lifting a long time and has just hit a plateau. But someone struggling from the onset.

    Grip the bar but not too wide or too close. Start with no weight so you know where to grip. Lay on the bench with your shoulder blades tucked back. Squeeze them and push down into the bench. I found gripping the bar with my wrists bent back and palms facing upwards better at allowing me to keep my shoulders in place. (but some people complain of pain with that grip) Keep your chest up and have a wide stance for your feet. Keep them flat on the floor but the weight on your heels. Squeeze the bar, lift and breath in as you bring the bar down to your chest in a straight line and exhale and push up while driving your feet into the ground. Keeping your glutes on the bench keeps you stable.

    Your shoulders and triceps help with a bench press. So you should be including some exercises for them in your workout. Overhead press, close grip bench press or tricep dips, etc.


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