Building and Repairing Muscle Using the Bench Press

It is a widely accepted fact that in order for you to have success at the bench press you must train a lot using the bench press itself and ensuring that you use huge weights so as to prepare the body to be capable of lifting similar numbers whenever it is called upon to. For many, the intensity of training on the bench is varied. Some may be comfortable working for two days in a week while some may find it feasible to train on the bench on daily basis. However you interpret this intensity it follows that the reason for training is to make the muscles as comfortable as possible with the weights in question.

One of the main problems that is inherent in bench training is the fact that the muscles of the upper torso tend to be over-utilized if they are required to be in a certain position for extended periods for example if the emphasis is on competition-style bench presses. This will result in a sort of pattern overload. There are various ways to counteract this when it happens. One of the best ways to do this is by allowing a full meet lifter to have enough upper back conditioning when he/she does the dead-lifts. Yet another way to counteract the over-extension of the upper body muscles is by the introduction of an upper body regimen that will seek to work on the flexion muscles. The flexion and extension movements will cancel each other out thus bringing relief.

In as much as these strategies are being touted as being relief for the over-extended muscles, weightlifters often feel the brunt of the three types of lifts that are done in meets. These have such an adverse effect on the shoulders such that the athlete cannot do anything else after these main lifts. Their careers are often in the risk of ending after participation in such competitions.

For a prolonged career on the bench, weightlifters of all dispensations must learn how to train themselves back into shape by ensuring that the overworked muscles come back into form. There is a need to have the dexterity and balance of the body restored. The need for a restoration of this type is exhibited most when an athlete begins to walk with an internally rotated posture. This signals potential damage to the muscles that are responsible for keeping the decelerating adduction and the humerus balanced.
A few techniques that can help you rehabilitate are:

-    Halbert Cleans- Here you simply do dumbbell cleans in the Westside style. However the body must be inverted and lying on an inclined bench. High reps are advisable

-    Barbell Muscle Snatches- Make a wide or closed grip on the barbell while standing. Proceed to grab the barbell making use of the upper torso muscles only. This will work on the traps, rotators, levators and serratus.

-    T-Raises in external rotation- Take a lying position on an inclined bench while holding dumbbells. Hold them in front of the chest area keeping your thumbs faced toward each other. Abduct the arms horizontally like in the rear deltoid raises. Have the thumbs rotate to the ceiling. Do 15 reps if you can.