Bench
Press Equipment
The Bench press is a favourite lift for many lifters. It is much easier
to perform than the squat and easier on the hands than the deadlift.
The follwoing equipment will help you bench more in competition, if you
use it correctly.
Bench Shirt
Wrist wraps
Belt
Bench Shirt
The Bench Shirt
The Bench press is often seen as THE lift, even though it adds the
least amount to your total. As a consequence of the search for an
even bigger
bench press the Bench shirt was developed. You can buy two main types
canvas and denim shirts. The denim shirts are more comfortable and
easier to get on. The canvas shirts are made of the same material
as a lifting
suit are tight fitting and uncomfortable. But who said that adding
weight to your bench press would be easy, like other supportive gear
it must
be used wisely in order to be effective and safe.
- As with squat suits there is such a thing as a shirt that is too
tight. True, you may wiggle into the shirt , but you may not be able
to let the bar down to your chest. If you can't touch your chest, then
it's a no lift. So, in a contest never attempt to use a shirt that
you have not experimented with in training. Also, be aware, that a
shirt
that is too tight could blow out in the back and result in a heavy
load dropping onto the chest.
- It is most effective for lifters that use a wide grip in the bench
press. Those that bench press with a close grip will find it difficult
to make the bar follow their proper groove. In fact, even lifters that
use a wide grip for all their bench presses find that the natural groove
of their lift is disrupted by the position the arms are placed in when
using a bench shirt.
- Do not use the shirt too early in a training cycle; conversely,
don't wait until the last week before a contest to try benching with
the shirt.
Approximately three weeks or so before a tournament is about the right
time for using the bench shirt.
- Individuals who suffer from respiratory problems like asthma and
bronchitis may find the shirts too restrictive to used safely. And,
for obvious
anatomical reasons, some female lifters may suffer from severe bruising
in the chest and shoulder regions. In such cases, it would be wiser
to give up a few pounds in a contest than to risk serious health problems.
Wrist Wraps
These give added support to the wrists. If you need their support you
should train your forearms hard, the consequence of this will be stronger
wrists and you being able to bench press without wrist wraps. However
if you do get sore wrists from benching then by all means wear the
wraps. There are two main types and the ones you buy are really up
to personal
choice.
1meter wraps. Basically a knee wrap that has been cut in half. They
are wrapped round the wrist and secured by tucking the end in.
Velcro wraps. These are usually about 16 inches long. They are very elastic
and are secured with Velcro. They sometimes have a thumb loop so that
they are easier to put on.
Powerlifting Belt
Some people wear belts for benching and some do not. I always find that
it restricts the arch that I can achieve so I do not wear one. So I leave
it up to you. A powerlifting belt must be made of leather in one or more
laminations. The maximum width of the belt is 10cm and the maximum thickness
must not exceed 13mm along it's main length. Belts range in price from £20
to £80, depending on they type and whether you have them decorated
with a slogan or name. There are three main types the lever belt, one
prong buckle belt and two prong buckle belt.
So that's the competition Bench Press, next month we will look at the
Deadlift, both Regular and Sumo styles and discuss the equipment that
is available to help you increase your total in this King of exercises
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