![]() ![]() How to Bench Press Successfully The bench press is one of the most popular exercises in the gym. So how is your max bench press calculated? The calculator above uses a simple formula that equates the number of reps you performed at a certain weight with a percentage of your max lift.įor instance, if you can lift 150 lbs for 3 reps, your estimated maximum lift is going to be Bench Press Chartġ2 reps – 70% max Proper Bench Press Technique Not to mention the general population has an interest in it because it’s the first lift you learn when you are starting out weight lifting. It even has its own powerlifting competitions where it’s the only lift performed. ![]() These are the 3 lifts performed at most powerlifting competitions that display an individual’s overall strength.īench Press also happens to be the most popular lift out of those three. The other two being squat and the deadlift. You can even enter your body weight and push-ups to calculate an estimated maximum bench press.īench Press is one of the big 3 lifts in weightlifting. Yet on rows, there is much more variation in the form people use making it hard to compare the two.Calculate your maximum bench press weight based on a previous lift with a number of repetitions. Some people use different angles and grips to do rows so which is the type of row that is being compared to bench?īasically if I have to sum it up, most people have similar form on bench. And if they're not direct opposite movements, then you have to take into account the way the row is done. Not saying a row should be weaker than a bench, but I'm am saying most people's rows aren't really the same as a "bench in the opposite direction" so to speak. Under these conditions, I don't think most people would have an equal row to bench. Which means same grip, same angles, same everything. Bench press avoids putting a lot of stress on your muscles at peak contraction, rows don't.ĭo you bend over at a 90 degree angle when doing rows and avoid using momentum to lift the weight all the way until it touches your lower chest? Not that you have to use this form, but if your going to compare the two, I think the form should be relatively equal although going in opposite directions. Muscles are weakest at the point of peak contraction. After the first three quarters of pressing the weight up, the top part of the movement doesn't require as much effort as the weight starts to just rest on your arms. A good rowing movement that his harder to cheat on is a bodyweight row with feet elevated and touching the bar at the top.Ī bench press is only hard during a certain portion of the movement. In short, I don't know the answer, but generally many people are too weak at horizontal pulling in relation to horizontal pushing. Of course, you could always argue you have larger and more powerful back muscles and so this should make up for the difference. To compensate, many people only bend over 45degrees and/or don't pull the bar up all the way. Rows on the other hand require a constant contraction throughout the movement and the top portion of the movement requires a strong peak contraction where your muscles are the weakest. At the top of a bench when your muscles are at peak contraction, there is virtually no effort on your muscles as your bones are handling the weight. On a bench press, the hardest part of the movement is a point where your muscles are at a strong point. Secondly, most people have HORRIBLE form on rows due to trying to keep it even with bench press. So there really isn't one "ideal" for everyone. pushing, at least in a horizontal plane, individual differences can make some people naturally better pushers or pullers. Although many people have proportionately weaker pulling strength vs. ![]()
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