Weightlifting for Rugby Fitness - The Bench Press

Bench Press tutorial as part of the Fitness Factory series designed to build fitness for rugby. The Bench Press is arguably the best way to develop raw upper body strength. It is not very sports specific as you will never be pushing whilst supported on a bench in a game of rugby and so should be complemented with the Overhead Press. Brought to you by Rugby World Magazine.

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[Markzl900]

I see he is benching all the way to his chest, the last information available for this would suggest stopping with the arma at a 90 degree angle is safer for the rotator cuff.

What is you opinion?

[rugbyworld08]

@Markzl900 shoulder damage comes from allowing the shoulder blades to move when pressing and taking a very wide grip. The key point from the video to protect the shoulders is to squeeze the shoulder blades together and keep them flat on the bench throughout the exercise.

[utuberlol]

Why such a wide grip, is it not more sports specific if its about shoulder with, wider grip is for bodybuilders?

[rugbyworld08]

@utuberlol that is a standard grip that is midway between wide and close grip. It is good to vary your width in training though and work wide, standard and close grips.

[arthurkirakosyan7]

u should talk about the way he should be breathing cause u dont just hold your breath and do it ur suppost to breath in while taking it down and breath out while taking it up.

[rugbyworld08]

@arthurkirakosyan7 that is ok at light weights but when it gets heavy you need to hold your breath to help stabilise your midsection and breathe between reps

[rugbyworld08]

3 to 5 reps to build strength.

[DevineAvenger]

question if i just keep benching does it increase my strength alot more?

[thelidiots99]

@AustralLord

Hey, thanks for the info. I was wondering if there was an alternate way to do this 'cause I'm not yet strong enough to handle a barbell. Thanks again!

[goatkiller68]

@AustralLord i agree dumbbells in my opinion are better

[AustralLord]

@hakametal Yeah, take a few days to rest, eat, and don't bounce the bar off your chest or rest the bar on your chest next time. Use a pad (or improvise by wrapping a towel or shirt around the barbell) and bring the bar down till it just touches your muscles, even if you don't like using a pad, it will allow you to train while you allow your sternum to heal just in case you screw up.

[AustralLord]

@Welfareofhorizon With dumbbell it takes less weight for the same exercise. People use them to mix up their training every once in a while or if they reach plateau or get bored. Benching with the barbell is just more standardized, and it's what you tend to use to "max out". To get bigger and stronger muscles though, dumbbells work just as good if not better.

[utuberlol]

@multisynu get a bodybuilding program and eat loads of chicken, eggs bananas and potatos,and atleast 3 L of water