Posts Tagged ‘Dips’

Hey man, how much do you bench?

If I was paid a pound every time I was asked this question, I’d be pretty rich by now.  For whatever reason, how much you can lift on the traditional barbell bench press seems to be the exercise that people use to measure how strong anyone that lifts weights is. It goes without saying that the bench press is an excellent compound exercise to build a strong and thick chest as well as develop the triceps and shoulders. However, to use it as the sole bench mark for how strong you are is a bit misleading. There is no point in being able to bench press 150kg for 20 reps but not be able to squat or deadlift even half that much. To be truly strong, you need to develop a good strength foundation in all the big lifts.  A strong bench press is only one part of the equation.

Yeah I agree, but I still want to bench press heavy weight!

Most guys, including me, want to be able to bench press heavy weights. I’ve always lagged behind in pressing movements such as the bench press and shoulder press despite making good gains in deadlifts and squats. So I set myself the goal of improving both my bench press and shoulder press. I’m not looking to be able to bench press 140kg for 10 reps over night, but have opted to make small increments over the next year in the hope that these small increments will accumulate into some impressive pressing this time next year. As well as making small increments to the weight, I’ve started to include some assistance exercises into my routine to help strengthen the supporting muscles such as the triceps and lats. By adding in some assistance work I’ve definitely noticed an improvement to my pressing exercises over the last four weeks, especially the standing overhead barbell press.

Blast your bench press with these assistance movements

1)      Advance range of motion push ups

2)      Pull ups

3)      Plyometric Push ups

4)      Recline Rows

5)      Dips

6)      Bodyweight tricep extension

7)      Partner handwalking

Some of the exercises above are a bit difficult to describe and are best illustrated with a video. The link below is actually the video where I first came across the body weight tricep extensions. These are tough but really great for building tricep strength which, in turn, has helped me improved my bench press and shoulder press.

In addition to the video above, it’s also worth checking out the Diesel Strength and Conditioning website as there is comprehensive guide on bench press technique as well tips on how to improve overall strength.

http://www.dieselsc.com/how-to-bench-press/

As always, make sure you warm up properly before attempting any of these exercises and don’t attempt them if you carrying any injuries!

Opposing muscle Supersets to supercharge muscle gains

One of my favourite muscle and strength building tactics is to use supersets in my training.  Super sets are a great way to boost your muscle gains, build endurance and also get more done in the gym in less time!  On some days, if I’m pressed for time due to other commitments I will base my entire workout around supersets using opposing muscle groups

What is a superset?

A superset is one where you perform two exercises one after the other without resting in between. It is effectively combining two sets into one.  Generally people tend use supersets towards the end of their routine and combine exercises targeting a particular muscle group. For example, many people will perform a superset for triceps using close grip bench press immediately followed with an isolation movement such as cable tricep extensions.

Opposing Muscle supersets

Now, same muscle group supersets are great, but if you really want to turn up the intensity of your workouts and build some serious overall muscle, try incorporating supersets using only compound movements that utilise opposing muscle groups.

Not only will opposing muscle supersets allow you to get more done in less time, they can improve the circulation meaning that muscles can work more efficiently with more oxygen. You’ll also get an awesome pump and even find you can lift more and do more reps on the second exercise. Many a bench press personal bests have been set even when it has been performed immediately after a set of rows! I personally find that I often feel stronger on the second exercise than if I had started with it.

My favourite superset at the moment is weighted Pull ups + weighted dips. This is an awesome superset that hits the back and biceps and the chest and triceps. Sometimes I do the pull ups first and other times I’ll start with the dips. But whichever order I start with, it really leaves the muscles pumped. Seriously, try super setting with opposing muscle groups. You will really feel it working!

Another favourite superset of mine is barbell row followed immediately by bench press or vice versa.  Here are just a few examples of great opposing muscle supersets.  Remember, as with all exercises, only use a weight that you can do perfect form with to avoid injuries and get the most out the workout.

Opposing muscle superset examples

1)      Bench Press + Bent over barbell rows

2)      Bench press + Pull ups

3)      Barbell rows + Dips

4)      Pull ups + Dips

5)      Standing barbell shoulder press + pull ups

6)      Bicep curls + tricep extension

The possibilities are limitless so why not include supersets into your workout and see yourself pile on the lean muscle, get stronger and burn fat.