More Strength Training Tips..

Can't help it bro, but these days, the bench pressing routine has been amazing. A few variations have been introduced and the effect is definitely visible. Long story short, I can lift more and the number of reps have increased dramatically. Try this:

I. Close Grip Bench Press
1. Starting Position
Lie on an exercise bench and grasp a barbell with your hands about 12 inches apart.
Hold the bar at arm's length over your chest with your palms facing forward.
NOTES: This one's hard on the wrists and elbows. Avoid it if you have problems with those joints.

2. Middle Position
Slowly lower the bar to your chest.
NOTES: Don't arch your back--that's cheating. Cheaters end up with tiny little muscles.

3. The Finish
Touch the bar to your chest, then slowly press it back up to the starting position.
NOTES: Don't bounce the bar off your chest. Make sure you don't lock your elbows at the top of the move.

The effect can be increased by simply breaking the positions into upto four intermediate levels before the bar touches your chest. Breathing is key, breathe out on the upward rep, in on the downward rep.

II. Dumbbell Romanian Deadlift + Hang Clean + Push Press

Stand holding dumbbells in front of your thighs, knees slightly bent;

1. Push your hips back to lower the weights to your shins.
2. Return to the starting position. Pause, then forcefully pull the weights upward as you dip under and "catch" them in front of your shoulders. The weights should roll to your fingers, and your elbows should point forward.
3. Stand, then pause. Bend your knees slightly, then straighten your legs and press the dumbbells overhead.
4. Lower the weights to the starting position.

From Menshealth.cOm
By: Robert Dos Remedios, C.S.C.S.
Posted on 03/21/2006