Posts Tagged ‘ Strength Training ’

The BIG 3…… The Only Way To Gym Freshness Part 2

Bench Press

Earlier last week I started the first part of my series on the Big 3 and taught you how to squat. Today the series continues and I’m going to talk about the Bench Press. Every guy in the world lives to bench. And I don’t see this changing anytime soon. I have nothing against the bench press, in fact it’s a great lift, but I DO have a problem with HOW MUCH emphasis the typical dude puts on this exercise. Since it’s overused so much, there are a lot of people who get injured doing this exercise… do it wrong… cheat while doing it (in an attempt to bump up their ego)… so this article will teach you how to properly perform the most coveted and respected lift in the iron game.

The Setup to Greatness

Lay down on a bench and line up your eyes with the bar

Put your feet firmly on the floor slightly tucked backed toward the bench

Pinch your shoulder blades together to avoid recruiting the anterior deltoid during the lift

Grab the bar with a grip a little wider than shoulder width and imagine squeezing it so hard that you leave handprints in the steel

The Descent of Glory

Movement starts by lifting the bar off of the rack and positioning it directly above the middle of your chest

Bring the bar down slow and under control, with shoulder blades squeezed tight and a crushing grip on the bar

During the decent the bar should be brought down to your nipple line, not your neck (this will help prevent major shoulder injuries)

Explode to the Ceiling

When you reach the bottom of your chest, drive your feet hard into the floor and prepare to explode the bar up

While exploding up make sure to keep the bar in a straight line and finish with your arms straight

Pause at the top, think to yourself that was easy and grind out several more reps

Now you know how to bench properly. Let the fresh pain greatness begin!

Until next time Stay Fresh My Friends

How to get workout fresh

Well February is here and by now everyone who has started their New Year’s Resolutions have either given up or you’re determined to keep the freshness and stick with them.

For the few fresh ones who are still going strong I have a fire workout  to help reach you fitness goals this year. This workout isn’t for slackers everyone, but if you’re looking to go hard in the gym and get stronger this workout is for you.

Powerlifting is based around 3 main lifts squat, deadlift, and bench press. I prefer to call them the “supa fresh 3” but you must know these lifts are the most important parts to see results in they gym. The supa fresh 3 activate your biggest, baddest, and hardest hitting muscle groups which release more testosterone and growth hormone leading to fresher results.

Below is the workout I personally use. I created it to where you workout 3 days a week resting every other day. This allows your body to recover so you can reach your FFMGP or fresh full muscle growth potential.

Check out this workout and unleash it in the gym! Your excuses are invalid just do it! If you have any questions just let me know.

Until next time Stay Fresh My Friends!

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