You can have an opinion on the bench press but it has its purpose, people will keep doing it in the gym and it is an important measure of performance in sport, especially American football. Every self-respecting man knows about the 1 Rep Max Bench Test. You go to the gym, you warm up (if you’re one of the smart ones), you pick a weight that will challenge every ounce of your grit and pride, and then you push it to lock out. It’s the simplest and most popular test of strength that every blue - collar lifter puts himself through on a regular basis.
It’s not the ONLY bench press test out there though. It
might be an accurate test of maximal strength, but does it test ones ability to
see how long they can produce force though a prolonged state?
No.
There is a test that does though.
A variation of it has been made popular by the NFL and
for good reason.
It doesn’t just gauge ones ability to produce force, it
also measures the ability to do so over time.
I’m talking about the Bodyweight Bench Test.
This is the best way to measure ones muscular endurance
and strength at the same time. And as with any test, if you’re going to do it,
it’s worth doing right!
So lets examine some of the common mistakes and simple
solutions that will allow you to master this test...
Mistake #1: Lack of Maximal Strength:
It’s real simple, if you lack the maximal strength to
even do 1 rep on this test, the weak link has been automatically identified.
You’re weak!
Mastering the Bodyweight Rep Test has a multitude of
different requirements, but this one requirement is to me the most important.
Even if you can do a couple of reps, just by increasing your maximal strength
you’d be able to push out a few more than you did before.
Why?
Conservation of energy.
Those that are stronger have a relatively easier time
lifting a specific weight than those that are weaker. My solution…focus on
building a foundation of maximal strength.
Mistake #2: Poor Form:
Success in the gym, as in life is all about efficiency of
movement. The person that gets more done with greater speed and less effort
will win every time. This is especially true with the bench press. If your form
is off, then you’re lifting inefficiently. And an inefficient lifter not only
performs below their level of talent, but also risks injury that will put him
further behind the competition. My advice is to put your ego aside, use less
weight on the bar, and master the form in your bench before progressing to
anything else.
Mistake #3: No Plan of Action:
The Bodyweight Bench Test is a specific test that requires
a specific program to address its many intricacies.
- Form
- Periodization
- Warm Up
- Test Taking Skills/Tricks
- Weak Point Training
If you don’t address all of these you absolutely cannot
and will not be able to perform this test in a successful manor.All of these
glaring problems that I’ve discussed above have been the Achilles heel to many
NFL Combine athletes and average meatheads alike. And if left unaddressed, the
risk of injury or lost potential is not only a risk, but as close to a
certainty as you can get. That’s why there are programs like this. This is the only true test of performance power. Give it a go and see how you stack up !
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