How To Add 100 Pounds To Your Bench Press

Achieve Pec-tacular Results!

References

Beck TW, et al. The acute effects of a caffeine-containing supplement on bench press strength and time to running exhaustion. J Strength Cond Res, 22: 1654-8, 2008.
Bellar DM, et al. The effects of combined elastic- and free-weight tension vs. Free-weight tension on one-repetition maximum strength in the bench press. J Strength Cond Res, 25: 459-63, 2011.
Duncan MJ, Oxford SW. The effect of caffeine ingestion on mood state and bench press performance to failure. J Strength Cond Res, 25: 178-85, 2011.
Faigenbaum AD, et al. Effect of rest interval length on bench press performance in boys, teens, and men. Pediatr Exerc Sci, 20: 457-69, 2008.
Headley SA, et al. Effects of lifting tempo on one repetition maximum and hormonal responses to a bench press protocol. J Strength Cond Res, 25: 406-13, 2011.
Hendrix CR, et al. Acute effects of a caffeine-containing supplement on bench press and leg extension strength and time to exhaustion during cycle ergometry. J Strength Cond Res, 24: 859-65, 2010.
Koshida S, et al. Muscular outputs during dynamic bench press under stable versus unstable conditions. J Strength Cond Res, 22: 1584-8, 2008.
Krol H, et al. Complex analysis of movement in evaluation of flat bench-press performance. Acta Bioeng Biomech, 12: 93-8, 2010.
Kwon YS, et al. Palm cooling delays fatigue during high-intensity bench press exercise. Med Sci Sports Exerc, 42: 1557-65, 2010.
Mayhew JL, et al. Accuracy of prediction equations for determining one repetition maximum bench press in women before and after resistance training. J Strength Cond Res, 22: 1570-7, 2008.
McCurdy K, et al. Comparison of chain- and plate-loaded bench press training on strength, joint pain, and muscle soreness in division ii baseball players. J Strength Cond Res, 23: 187-95, 2009.
McCurdy K, et al. The validity and reliability of the 1rm bench press using chain-loaded resistance. J Strength Cond Res, 22: 678-83, 2008.
Miyaguchi K, Demura S. Muscle power output properties using the stretch-shortening cycle of the upper limb and their relationships with a one-repetition maximum bench press. J Physiol Anthropol, 25: 239-45, 2006.
Norwood JT, et al. Electromyographic activity of the trunk stabilizers during stable and unstable bench press. J Strength Cond Res, 21: 343-7, 2007.
Rahmani A, et al. A virtual model of the bench press exercise. J Biomech, 42: 1610-5, 2009.
Schick EE, et al. A comparison of muscle activation between a smith machine and free weight bench press. J Strength Cond Res, 24: 779-84, 2010.
Scott CB, et al. Energy expenditure before, during, and after the bench press. J Strength Cond Res, 23: 611-8, 2009.
Tod DA, et al. “Psyching-up” Enhances force production during the bench press exercise. J Strength Cond Res, 19: 599-603, 2005.
van den Tillaar R, Ettema G. The “Sticking period” In a maximum bench press. J Sports Sci, 28: 529-35, 2010.
Welsch EA, et al. Electromyographic activity of the pectoralis major and anterior deltoid muscles during three upper-body lifts. J Strength Cond Res, 19: 449-52, 2005.

Photos by Per Bernal

©2021 Advanced Research Media. Long Island Web Design