Bench pressing involve pushing a barbell upward from the chest. Many women that use a strength standards chart for the bench press can rely upon the informations within the charts to help them to understand there strength. These type of charts provide information about the bench press weight in relation to the body weight of the individual performing the exercise.
The charts allow the individual to identify their level in the bench press strong as a beginner, intermediate or advanced lifter. Additionally, these charts also allow the individual to set goal for there strength. The goal for a beginner with the bench press is typically to begin with the empty barbell; however, after several months of training, the beginner may have progressed to being able to bench press a portion of their body weight.
Bench Press Tips for Women
Many women is able to reach a bench press weight that is equal to half of their body weight after six months of training. For intermediate bench press lifters, reaching a weight equivalent to half of one’s body weight is a goal that lifters should of achieve. Additionally, women may find that they are able to progress more quickly with their bench press strength than some of other groups of lifters due to the shorter arms lengths of women compared to other groups.
The shorter arms of women mean that the barbell need to travel a shorter distance during the bench press lifts, which is a more efficient movement. The individual must utilize proper form during bench pressing to prevent injuries to the body, and proper form will allow the individual to be able to lift heavier weight. Five points of contact must be made during the bench press; these include the head, upper back, glutes and each of the feet.
The elbows should not be flare to a 90-degree angle; instead, the elbows should be tucked to a 45-degree angle from the torso to protect the rotator cuff of the shoulder. Additionally, the lower back should be arched to a moderate angle and the glutes should be in contact with the bench to allow for proper strength to be exert during the bench press. There are different type of training programs that can be used for increasing the weights that are bench pressed.
Those who are beginning with the bench press should use training programs that use linear progression in which a certain amount of weight is added to the barbell with each training session. Intermediate lifters may use training programs that incorporate both heavy and high volume day. Regardless of which training program is chosen, the individual should follow that program for a period of at least twelve week.
Because of the effect of hormonal cycle on bench press performance, you should consider your menstrual cycle when you determine your training intensity for bench press. During the follicular phase of the menstrual cycle, estrogen level increase within the body, which allows individuals to lift heavier weights on the bench press. However, during the luteal phase of the menstrual cycle, progesterone levels and body temperature increase, which can decrease an individual’s performance with the bench press.
By considering the menstrual cycle and adjusting the individual’s training program according to their hormonal cycle, the athlete can reduce the risk of injury while increasing their ability to break personal bench press record. In addition to considering the menstrual cycle, there are also accessory exercise that can be performed to increase an individual’s bench press strength. Accessory exercises allow individuals to increase the strength of the muscle that support the bench press movement.
For example, triceps extension can be used to increase the strength of the triceps muscle, as the triceps are responsible for the lockout of the bench press exercise. Rows and face pull can also be used to increase the strength of the back muscles, which help to provide balance to the chest muscles. It is normal for an individual to experience slow progress in their bench press strength.
Therefore, it is necessary to include recovery day into an individual’s training program to allow the muscles time to grow in strength. Avoiding mistake in the bench press exercise, such as bouncing the barbell off the chest, will allow the individual to train with muscle strength rather than momentum. By adhering to the strength standards for bench press and following the training program suggested for strength gains in this exercise, individuals will eventually find increase in their bench press strength over time.
