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

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Old 04-18-2011, 11:08 PM   #1 (permalink)
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Bench-press

Hey guys,

I am curious do any of you have any good ways to work on explosive training when it comes to working with the bench?
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Old 04-20-2011, 12:06 PM   #2 (permalink)
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Do 5 sets of bench press always,..
Starts with low weight and increases in every sets ,..
Its best to gain size of your chest,..
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Old 04-21-2011, 12:16 AM   #3 (permalink)
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Dont neglect your stabalizer muscles and ligaments. Try putting your weight on the bar, lowering at a quick but controlled manner, and lifting explosively to the top (with a spotter) do as man reps as you can in 30 seconds, repeat 3 times.

Alternatly, try dumbbell presses, keep your elbows close to your body and keep a tight controlled motion, it will work your core nicely. Body weight exercises are largely neglected and are really good at practical strength. Finish with incline and military pushups.
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Old 04-21-2011, 03:01 AM   #4 (permalink)
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I would suggest not listening to either one of the above posts. Both sound like they're written by kids.

The bench will never and should never be an "explosive" exercise. It's a compound lift and due to your positioning below the weight, you go slow on the press up as well a lowering the weight.

I would suggest you find a trainer at your local gym to be shown correct form, or find videos online showing the correct way to perform the bench. What I would not suggest is to come to an MMA forum to find this information.
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Old 04-21-2011, 07:04 AM   #5 (permalink)
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Originally Posted by Scarecrow View Post
I would suggest not listening to either one of the above posts. Both sound like they're written by kids.

The bench will never and should never be an "explosive" exercise. It's a compound lift and due to your positioning below the weight, you go slow on the press up as well a lowering the weight.

I would suggest you find a trainer at your local gym to be shown correct form, or find videos online showing the correct way to perform the bench. What I would not suggest is to come to an MMA forum to find this information.
My form is fine, I was purely interested in seeing if anyone could provide any info on exploiveness from the bench.

Honestly the 2nd guy is a little more legit I have heard pushups are good for hand-speed.
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Old 04-21-2011, 07:10 PM   #6 (permalink)
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Actually, its perfectly acceptable as a plyometric lift, as long as you have a spotter and do so in a controlled manner as i said. I never said throw the weight or sacrifice your form or safety. But thank you for the insult.

Pushups are much better at building practical strength and explosive strength though, which is why so many football drills are built around them.

And since this is the strength and power training section on the forum, id say its also a perfectly acceptable place for you to pose your question.
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Old 04-21-2011, 09:51 PM   #7 (permalink)
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Originally Posted by luger0 View Post
Hey guys,

I am curious do any of you have any good ways to work on explosive training when it comes to working with the bench?
Explosive power is always the way to go. Use less weight and, in a controlled fashion, act like you're trying to throw the weight thru the ceiling. Explosive squats, clean and jerk, all much more applicable than doing the slow lifts, which doesn't apply to athletic sports.
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Old 04-24-2011, 04:19 PM   #8 (permalink)
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basic rules if u want to improve boosting your strength in bench press
eat more more more protein
let your muscles rest 2 days after working out
30 min of chest work out is already good dont over stress ur chest muscles
lift heavy weights
also try strengthening ur shoulders and triceps those parts of ur upper body gives a big help when doing bench press

when u want to bulk u also will get fats but its ok
coz u also gained muscles and strength
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Old 04-26-2011, 12:48 PM   #9 (permalink)
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Seems like you're asking a very broad question about how explosiveness in the chest relates to the bench press. If you're looking for something more specific, then let me know and I'll try to clarify.

People get very confused about max effort. They think that when you lift heavy, you get less explosive. That's ass backwards. You lift heavy weights, for low reps, you get more explosive. Why? Because when you've got 300lbs sitting on your chest, you don't gingerly press it up. When you're lifting at your limits, you have to accelerate to get the weight up. It simply looks slow because the weight is heavy as hell. People say to lift less weight more explosively but think about this - if your max weights are higher, then that means you can lift more weight explosively. For example, if you can bench press 200lbs for one rep, then you can bench press 100lbs explosively for a couple reps. But if you increase your one rep maximum up to 300lbs, then that means you could bench press 150lbs explosively for a couple reps, OR 100lbs even more explosively.

Continuing from that last thought, you also have to realize that doing low-weight-explosive-lifting and high-weight-max-effort-lifting are not seperate, independent methods of training. Some power lifters often have one max effort day, and one dynamic effort day. That means that they lift heavy as hell on their max effort day, then on their dynamic effort day they lower the weight and work on explosiveness in their lifting technique. So go ahead and bench press heavy as hell to build your max strength. Then afterwards, do some plyometric pushups, or on a seperate lift day do some explosive bench presses.
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Old 04-26-2011, 03:31 PM   #10 (permalink)
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Great post, North. Couldn't agree more. It's actually all very confusing when one hasn't done enough research. I found that by going heavy (for me at least) for 4-5 reps gave me explosive power in the moderate weighted lifts I used to struggle with. Don't underestimate Heavy Lifting for sports.

I would say that there are better excercises for explosiveness than benching. Like somebody else mentioned, explosive squats and military presses would more than likely be even better.
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