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Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

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Old 06-24-2008, 05:20 PM   #1 (permalink)
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Bench Press

I have never really done any bench pressing but I have a bench now. Can someone tell me what I need to start at>what I need to progress to and when etc. I don't really want to bulk up at all but I want to get stronger. Ta

Oh, and I'm about 6' and weigh about 160lbs, pretty evenly spread out.

Thanks guys
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Old 06-24-2008, 08:04 PM   #2 (permalink)
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Do 5 sets of 5 reps with 2-4 minutes of rest between set. Set it up like 150poundsx5x5 and then every week or every workout try to up the weight by 2.5-5 pounds. Goodluck!
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Old 06-24-2008, 10:13 PM   #3 (permalink)
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I dont know about others on here but i recommend going to chest at least one set. I've heard and read multiply things about it but i got champion power lifters that say thats the thing.

Best bet that i have found that works is if you fell comfertable is going to chest on every one as it will break through the sticking point making greater gains.
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Old 06-24-2008, 10:20 PM   #4 (permalink)
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Originally Posted by green teabagger View Post
I dont know about others on here but i recommend going to chest at least one set. I've heard and read multiply things about it but i got champion power lifters that say thats the thing.

Best bet that i have found that works is if you fell comfertable is going to chest on every one as it will break through the sticking point making greater gains.
Wtf are you talking about?
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Old 06-24-2008, 10:32 PM   #5 (permalink)
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bring the bar to your chest. not stopping an inch above or so. Only time i dont ring the bar down all the way to my chest is on max/near max out sets.
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Old 06-24-2008, 11:15 PM   #6 (permalink)
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bring the bar to your chest. not stopping an inch above or so. Only time i dont ring the bar down all the way to my chest is on max/near max out sets.
Ya if you don't touch your chest it doesn't count as a legitimate bench press.... in powerlifting competitions you actually have to pause it on your chest until they tell you to press it.
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Old 06-24-2008, 11:41 PM   #7 (permalink)
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How are the comps about things like back arching, do they very, or allow that. Like using your hips in the push-off.
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Old 06-24-2008, 11:45 PM   #8 (permalink)
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How are the comps about things like back arching, do they very, or allow that. Like using your hips in the push-off.
Back arching originated from powerlifting really... you just have to keep your feet planted, keep your butt down, press when they tell you, and rack when they tell you.
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Old 06-25-2008, 01:01 AM   #9 (permalink)
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Ok I always wondered what exactly was legal in comp. figured everything execpt lifting the ass, guess it does give you a good boost though.
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Old 06-25-2008, 01:23 AM   #10 (permalink)
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Bench Press
1) The lifter approaches the bench with the top of the bench facing the audience and the judges.

2) The lifter must lie backwards with the head, shoulders and buttocks in contact with the bench. The lifter receives the bar at arm's length from the spotters.

3) On receiving a command from the head judge to "Start", the bar is brought down onto the chest, paused and then it is pressed back to the starting position.

4) The head judge then gives the command " rack" with a movement of the hand backwards. The bar is then returned to the bench racks.

5) The lifter is then judged on the lift.

Causes for disqualification in the Bench Press
1) Failure to observe the referee's signals.

2) Any change in the elected position of the shoulders, head, raising of buttocks, lateral movement of hands, or excessive movement of the feet during the lift itself.

3) Inadequate pause of the bar on the chest as well as heaving or bouncing the bar off the chest.

4) Allowing the bar to sink into the chest on the upward press.

5) Uneven extension of the arms during the lift.

6) Any downward motion of the bar on the upward press.

7) Contact with the bar by the spotters during the lift.

8) Any contact with the lifters shoes on the bench during the lift.

9) Deliberate contact with the uprests of the bench and the bar in order to assist the lift.

10) Failure of the centre spotter to give the central referee a clear view.
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