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Lifting On A Bench

Whether for recreational use, sports performance, bodybuilding or powerlifting the bench press historically has played an important role in development and measurement. The exercise is performed in a variety of manners using a variety of grip widths, ranges of motions, speeds of movement and exercise intensity.

What has been determined through extensive research is that the tricep brachii and pectoralis major have higher activity than anterior deltoid during the movement and the tricep brachii’s activity is most subject to change given the variety of ways the exercise is performed.

The Bench Press – A Great Way to Get Strong



The bench press is performed in multiple ways; a variety of grip widths, feet up, feet on the floor, different speeds of movement, variable ranges of motion, various percentages of 1RM and more. All affect muscle activation during the pressing...

All Five Fingers

Using a Power Grip on the Pendulum Rope Pull The hand has its greatest gripping strength when utilizing a ‘power grip’, that is squeezing with all five fingers. When the thumb is negated, grip strength has the second greatest capability...

Hip Engagement 

There are an abundance of techniques utilized and taught to target the hips when squatting. Ankle, hip and thoracic mobility, posture, quad dominance, bar weight, bar height, stance and form adjustments are just a few of the things coaches address....