Kyle Thomson, 22, died Monday after a barbell he was lifting slipped from his hands and fell on his neck at Elite Edge Transformation Center. Your California Privacy Rights/Privacy Policy. Tricep Brachii: The triceps help the pecs press the weight by extending your elbows. Thomson, of Pleasant Hill, Iowa, was a senior at Iowa State University studying criminal justice. The problem lies with the nation being Bench Press Happy (#internationalchestday); you gotta even out the posterior side of the deltoid. To get to the point where you can one day clank three 45-pound plates onto each side of the Olympic bar and bench press it, or at least get close to that kind of weight, here are five tips to increase your bench press. ", "Whenever he came around, it'd light you up because he always had a smile on his face," said Stephen Smith, who worked with Thomson at Lowe's in Ames. To optimally press forward, the scapulae need to be able to protract forward (protract = press). | I prefer cueing our athletes to "squeeze someone's hands into your armpits," or as Dead Somerset says, "squeeze an orange between your armpits." | Chest: The pectoralis major is the prime mover during the Bench.
Arch your back correctly – It’s OK to arch your back some when going for a max lift, just do it properly and safely. CHEST Thomson graduated in 2012 from Des Moines East High School, a school district official confirmed. Nothing looks more badass than someone who can bench press 315 pounds. Early Sampling: Which is Better? I suggest getting a massage every other week by an Active Release Technician (ART), or some type of deep tissue massage.
It wouldn't be wise to do a heavy or high volume day of Rows the day before a max out on Bench Press. After about 8-12 months of training, many can work their way up to bench pressing 225 pounds. At Show Up Fitness, our athletes perform a 2-to-1 ratio posteriorly to anteriorly. Schoon assisted Thomson during summer football workouts while he was in high school, and said Thomson had always been dedicated to getting in shape. A 2010 study by the Center for Injury Research and Policy at Nationwide Children’s Hospital found deaths from weightlifting are rare. Especially in your early sets, it's important to program "glutes engaged" into your setup by learning to clinch as hard as possible.
In this article, I'm going to help you increase your Bench Press and eventually hit 315 pounds. 315 is a number most average gym goers might never achieve, and a number most Powerlifters will likely achieve in time with some hard honest work. Before you know it, you'll soon have those "Rocky Muscles.". The Best Strength and Power Superset for Athletes, Playing Multiple Sports Helped Patrick Mahomes Become the NFL's Most Magical QB, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. For sets 1-2 use 45%, for sets 3-4 use 35% and for sets 5-6 use 30%. He was … Almost every guy can bench press 135 pounds when they’re just starting out.
RELATED: 10 Bench Press Variations for a Bigger and Stronger Chest. (A gym membership isn't required to bench 300 pounds, but it's a … 2) Negative Bench Press - 3x1 @ 110% with a 3-4 second negative. The central nervous system can become extremely taxed when you rile yourself up. Easy to follow assembly tips for 3G Cardio Elite UB Upright Bike, Tellwut survey finds 39 percent of people won’t return to public gyms, or will return less frequently after COVID-19, Let At Home Fitness Help You Set Up A Home Gym, At Home Fitness is Arizona superstore to buy treadmills during COVID-19 pandemic. A statement from the gym said Thomson was lifting with a spotter. Now that we've identified how to get your 1RM, let's take a closer at some of the muscles that will help you bench press 315 pounds: chest, triceps, anterior deltoid, latissimus dorsi, serratus anterior, glutes, upper back and core. If your goal is to add size to the upper portion, do these exercises: Incline Bench, Incline DB Press (without touching the weights), Incline Flys, Feet-Elevated Push-Ups, Chest Fly Pull-Throughs. Plug This Side Plank Variation Into Your Routine, Strength Training For Ankle Breaking Quickness, 5 Unique Sled Exercises for Speed, Strength, and Power, Push-Up Grip Guide: How Different Hand Positions Change the Exercise, The Most Important Class A High School Student Can Take, 5 Benefits of Cross Training for Runners and Athletes, Add 30 Pounds to Your Bench Press in 20 Minutes, 10 Bench Press Variations for a Bigger and Stronger Chest, Bench Press Grip Guide: How Hand Placement Changes the Exercise, Get Ripped With This Unconventional Barbell Workout, How to Choose the Right Private Coach for Your Youth Athlete. If your goal is to develop the lower portion, do these exercises: Decline Press, Frontal Chest Flys, Hammer Strength Side Presses, Low Hand Placement Push-Ups. You need to train your triceps, anterior deltoid and back equally to make sure the gain train is headed your way. He had pretty good timing on cracking jokes,” said Schoon.
Of course, there are plenty of people who can’t bench press 315lbs despite being on steroids. "We would ask that you keep his family in your prayers.".
4. After a few weeks, start doing reps of 10, 8, 6, 4, 2 and 1 in which you increase the weight as you lower the reps. Further into your training program, have days where you do three sets of five and even three sets of three to get used to heavier weights. Start out with higher reps, like sets of 12 or 10, to build a base.
Stretching is fine and dandy, but you need to strengthen your tissue.
| Younger men are typically able to bench … Focus on how fast you can press the weight off your chest. Deltoids: To have optimal shoulder health, you need to recruit the anterior (front), medial (side) and posterior (rear) heads of the deltoid. According to the 2010 US census, there are 151 million men in America (3). This will help tighten up your entire body and get a good amount of extra push.
Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. The center reported that from 1990 to 2007, almost 1 million Americans were treated in emergency rooms for weight-training injuries. UPPER BODY At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. “It was kind of one of his hobbies. BACK
When you pull weight toward your chest, the long head of the triceps are synergistically engaged. The Lats begin in the mid-part of the back, run down into the lower back and halfway across the pelvis. Researchers estimated there were 114 deaths caused by weight-training injuries nationwide during that 18-year period. 5. TRICEPS. Every guy wants to be able to do it, but what's the proper technique and programming to help you achieve this milestone? A former co-worker of Thomson's said he will always remember Thomson's "light-up-the-room smile. If you keep hammering away on just bench presses you could be headed for some shoulder trouble. About 45 million Americans have a gym membership (4). Move the weight as quickly as possible, 1) Bench Press - 3x10 @ 85% with 2-3 minutes rest, 1b) Plyo Push-Ups - 5x5 with 2-3 minutes rest, 3) Bench Press - 3x60 seconds with 5-second negative and 1-second press, 1) Bench Press - 10x8 @ 75% with 2 minutes rest, 2) Hammer Strength Press - 3x10 (partner accelerated negative for last 5 reps), 2a) Bench Press Drop Set - 5x1 @ 87%, drop set into 70% for max reps, 2b) Bench Press Drop Set - 5xMAX @ 70%, drop set into 40% for max reps, 1) Incline Bench Press - 5x5 @ 70% with 2-3 minutes rest, 1) Bench Press - 5x3 @ 85% with 2-3 minutes rest, 3) Bench Press - 2x15-second negative @ 100%, Farmers Walks - 2x100 yards @ 75-95% of your bodyweight. At the end of each workout, do a five-minute Push-Up challenge. Rest on Monday and Tuesday and max out Wednesday to test your new strength. It's imperative for shoulder health to keep the scapulae mobile. It's many lifters biggest bench milestone marker To achieve 315, a template program will work, BUT modifications need to be made. About 100 million of those men are in an age range where the feat is more feasible (age 15-60). RELATED: Add 30 Pounds to Your Bench Press in 20 Minutes, RELATED: Add 30 Pounds to Your Bench Press in 20 Minutes. RELATED: Bench Press Grip Guide: How Hand Placement Changes the Exercise.
(We're focusing on men because the number of women that can bench 300, although an awesome feat, is statistically insignificant.) Squeeze your traps together and try to slide your upper back closer to the bottom of the bench. If you Bench on Monday, you better even that out by doing a Bent-Over Row and Reverse Fly somewhere within that workout week.
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However, very few ever reach 315 pounds – aka three big plates. Squeezing the shoulder blades together retracts the scapulae and engages the middle back, not the lats. Early Specialization vs. He wanted to become a K9 handler, his obituary states. Almost every guy can bench press 135 pounds when they’re just starting out. Rest 3-5 minutes between sets; closer to 10 minutes for the 1RM. Rocky has some shredded Serratus Anterior, or the side muscles above the obliques. “He always had a big ol’ smile on his face, and you knew the wheels were spinning.”. 1) Bench Press - 10x2 @ 85% with 2-3 minutes rest. If your goal is to get the bar off your chest faster, start training your Latissimus Dorsi with these exercises: Bent-Over Rows, Pull-Ups, Cable Rows, Inverted Rows, Straight Arms Pull-Downs, and Hammer Strength Rows. Schoon also spoke fondly of Thomson, who he said was a great leader with “a good sense of humor.”, “He was kind of a quiet guy when he was around adults, but around the kids, he’d say stuff. I couldn't imagine doing it on incline, let alone for 2.
Benching such high numbers requires muscle mass and strength that are simply out of most people’s reach.
To maintain an optimal range of motion, Push-Ups should become your new best friend. |
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Less than 2% resulted in long-term hospitalization. By tucking your elbows in more, you’ll put less wear and tear on your shoulders and involve your triceps more. Kyle Thomson, 22, died Monday after a barbell he was lifting slipped from his hands and fell on his neck at Elite Edge Transformation Center. "As a small gym, we all know each other and develop friendships, which makes his passing more personal and painful," the post reads. By constantly Benching, the scapulae tend to get glued into the rib rage.
Set the clock for five minutes, and see how many Push-Ups you can do.
Also, use light dumbbells to build up the back of the shoulders and rotator cuff. © 2020 USA TODAY, a division of Gannett Satellite Information Network, LLC. This workout program from STACK Expert Chris Hitchko will have you on your way to bench pressing 315 pounds. In a real powerlifting meet, you'll be disqualified if your butt comes off the bench.