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
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.
1. 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.
2. 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.
3. 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.
4. 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