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"How much do you bench?" is without a doubt one of the most frequently asked questions amongst gym goers.
In every gym you will find lifters lying on a flat bench below a bar, lower it down and press it up from the chest until their arms are fully extended, trying to impress those around them.
The Bench Press even has its own day in the week. As Mondays are often referred as International Chest Day. Since many gym members start the week by training the chest, as it is a prominent muscle that indicates masculinity.
The Bench Press is more than just a show off exercise though.
It is one of the most primitive and effective exercises in the weight room.
And it`s an excellent indicator of upper body strength as well as an excellent exercise to build functional hypertrophy, hypertrophy and strength endurance in the shoulder girdle.
The Bench Press is also a great indicator for shoulder health, stability and mobility. As a deficiency in one or multiple of those factors will show up fast in the Bench Press.
Which is the main reason why developing a foundation in stability and mobility is key to developing a big Bench. And it`s the reason why my clients basically never get shoulder problems from benchpressing.
Which is key, as avoiding shoulder problems is statistically the #1 factor that allows one to consistently get stronger in the Bench Press.
Beyond a foundation in stability and mobility one needs intelligent exercise selection, structured programs and thought-through periodization to consistently get stronger in the Bench Press.
With the popularity of my books on the squat and deadlift it was time to write this one on "the King of Upper Body Exercises".
This compendium on the Bench Press looks at its history, functional anatomy and exercise technique and much more. It also contains a 6 phase program to peak your Bench Press and set a new PR.
Table of ContentsChapter 1 - Preface
Chapter 2 - The History of the Bench Press
Chapter 3 - The Functional Anatomy of the Bench Press
Chapter 4 - Bench Press Technique
Chapter 5 - Microperiodization for the Bench Press
Chapter 6 - Important info on the Training Programs
Chapter 7 - 6 Phase Program to set a new Bench Press PR
Chapter 8 - Exercise Guide (video clips of all the exercises)
Chapter 9 - Strength Benchmarks for the Bench Press
Chapter 10 - Strength Training vs. Powerlifting Bench Press
Chapter 11 - Frequently asked questions
Chapter 12 - About the author
Including videos of all exercises used in the 6 phases of programs contained in this ebook.
With one primary goal - to improve your Bench Press.