Mind Pump: Raw Fitness Truth 2507: Six Steps to a 315 Pound Bench Press
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Jan 9, 2025 Explore the ambitious goal of achieving a 315-pound bench press and the essential steps to reach it. Discover the historical significance of the bench press and the importance of mastering technique and form. Learn about key strategies like training frequency, shoulder mobility, and the role of nutrition. Uncover how using bands and chains can enhance performance and muscle engagement. The episode also discusses the balance between strength training and overall fitness, making it a comprehensive guide for aspiring lifters.
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Bench Press: A Full-Body Exercise
- Proper bench pressing is a full-body exercise, not just upper body.
- It effectively engages the entire body through proper technique and central nervous system activation.
Master Bench Press Technique
- Master bench press technique for significant strength gains.
- Focus on arching your back, activating lats, squeezing the bar, tucking elbows, and using leg drive.
Frequency for Bench Press
- Bench press twice a week for optimal strength gains.
- Include one heavy day (5-6 rep range) and one speed day (lightweight, explosive reps).