increase your bench press

I've had a lot of clients this month ask for techniques to improve their bench press. So this week im going to run through a few techniques to push up those kilos on your bench.
First- to press alot you need to press alot. Eastern block powerlifters often train the same lift up to 5 times per week - at different intensity levels. I don't recommend you jump straight into this however as it is unlikely your body would with stand such a battering- however you should consider putting in two bench training sessions per week working with different rep ranges with each- say 8-12 for 4 sets for the first session and 2-6 for the second.
Second really concentrate on technique- think of locking your shoulder blades back together before and during the lift rather than letting the shoulder girdle protract and retract during lifting. At the top of the lift think of extending and straightening your arms rather tahn just pushing the weight away from you- this can help with thew last portion of the lift. Drive through with your feet and keep your core tight. Keep the chest out. Keep to this form and with practise your kilos will increase.
Lastly think including some power plyometric training for your bench to develop explosive power. - 4 sets of 8 reps of explosive press ups, or plyometric bench press on the smith machine will help build the explosive force needed for a powerful bench-
Carpe Ferrum! - Seize the iron!

Card Circuit

I think this circuit was invented actually by the old time wrestler Karl Gotch- but it is an excellent was of mixing up the circuit and a good motivator too.
Shuffle a deck of card well- you'll see why in a minute.
Assign an execisie to each suit- i.e

clubs- hindu press up

diamonds- free squats

hearts- crunches

spades- burpees

deal from the top of the deck - complete what ever number of each exercise that comes out- then move on to the next card as swiftly as possible. Keep a stop watch goin and aim to complete the deck in a quicker time each day or each time you do the circuit. Picture cards can be worth what ever number you decide I like 20! And jokers I like to be 30- but that bit is up to you!

post from the author of the book

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Body Weight at home Circuit

Hi - here's the circuit for this week an excellent one involving the laddered approach,

the premise is of laddered circuits that you either ascend or descend the ladder in terms of reps. For this week descend the ladder- i suggest if you have a good level of fitness pick a high number- eg 25- for those not so fit chose a lower number -eg 10. Start at 25 reps per exercise (or what ever number you pick) then after each circuit reduce the number of reps per exercse by one- so 24 reps then 23 - work your way was right down to one 1 rep per exercise. Have no rest between circuits and try to keep working at a good pace.

Hindu Press Ups- 25

Free Squats-25

Superman back extensions-25

Rear Tricep Dips- 25

Burpees-25

Standard Press Ups-25

Crunches-25

the above will give an excellent overall workout

http://www.personal-trainerbrighton.co.uk/

Circuit of the Week Boxing Specific

Below is a great circuit i'm using for my own training- especially apropriate for those looking for round conditioning for the nobe art!

3 mins two hand kettlebell swing

1 min rest

3 mins body shot work on the heavy bag

1 min rest

3 mins continous swing snatch- 1.5 mins on each side

1min rest

3 min head shot work on bag

1 min rest

3 mins clean and press alternating arms between reps

1 min rest

3 mins speed bag work

1 min rest

3 mins alternate dead snatch- alternating arms between reps

get through this once have 2 mins break and repeat once more!

http://personal-trainerbrighton.co.uk/