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Perform Exercises across Four Key Training Protocols
The Hammer Head Anchor Gyms are Modular Functional Training Stations designed to safely Anchor Resistance Bands, Large Loop Bands, Suspension Training Straps, Battle Ropes, Stretch Straps ... The Hammer Head Anchor Gyms are easy to use, allowing Hundreds of Exercises while taking Zero Floor Space
Perform Exercises across Key Training Protocols No other Suspension Training System provides this level of Flexibility in Zero Floor Space!
Boxing is a form of Interval training highly effective for developing cardiovascular fitness
With the Fight Monkey Youth 25lb Heavy Bag Set your child will never be bullied again! The Fight Monkey Youth 25lb Heavy Bag Set comes with everything Kids need for fight training: 25lb Heavy Bag, Boxing Gloves, Jump Rope for Footwork and Bag Mounting Hardware.
The Fight Monkey Youth Heavy Bag Set Boxing Equipment builds Confidence and is a great exercise for Kids
Why Settle? The Fitnex T60 is a Light Commercial Treadmill that's affordable enough for a discerning user's Home Gyms. The T60 has Room to Roam on a spacious 19.5'' x 60'' Running Surface with 8-point Elastomer Cushioning. `
The Fitnex T60 Treadmill large 3-window LED Console features a Scrolling Message Center. 22 Preset Programs with Custom Learn Programs helping users work from level to level.

Key Elements for a Bigger Bench Press


Proper Positioning Maximizes Leverage

Keep the bar in line with the eyes; if you are too far towards the top of the bench it puts your shoulders in a weak position and wastes energy, and creates unsteadiness when lifting off.
Firm foot contact with the floor close to the bench is Paramount! Feet on the bench, straight legs with feet lightly touching the floor is a recipe for failure; it decreases force and puts you out of balance. Feet planted firmly on the floor and push from that foundation to blow through sticking points. When your feet are close to the bench, it's easier to keep the arch in your back.
Keep a solid foundation by retracting your shoulder blades and powerfully push yourself through the bench. Keep the chest the highest point with the back slightly arched and shoulder blades retracted, stay tight in the midsection; this will keep your back securely in contact with the bench and create the stability needed for heavy benching. Keeping the chest with a slight arch in the lower back will decrease the distance the bar has to travel.

A word about grip strength

You will notice most Big Benchers have huge forearms; that is because grip strength is a huge factor in controlling the bar. Wrap your thumbs around the bar and squeeze hard as if you squeeze right through the bar.
Grip the bar low in the palm towards the heel of your hand and lock your wrists straight to create leverage! If you correct the frequent mistake of holding the bar near the base of your fingers causing a backward bend in your wrist you will notice an immediate increase in your max bench due to the improved leverage and increase in sending the force of the chest, deltoids, triceps bicep tendon… straight through to the bar

Use the Width of your Grip to Exploit your Strengths!

Sticking Points result from weakness in secondary muscle groups. Where the bar stalls will pinpoint the weak muscle.
• Mid point = weak pecs and/or triceps
• Bottom = weak front deltoids
• Lock out = triceps.
• Use a wide grip if you have strong pecs and are weak in deltoids and triceps
Choose the grip width and elbow placement based on your body
• Long arms use a wide grip to shorten the path of the bar (elbows out)
• Short arms use a closer grip (elbows in more)
Employ your strengths
• Strong triceps? use a closer grip and elbows close to your body
• Weak in the Delts? use a close grip keeping elbows wide
Strengthen assistance muscles and eliminate weak points!

A Big Bench = Powerful Deltoids, Lats, Triceps, Forearms and Bicep Tendons.
Work with heavy weights on these groups and your bench will improve, (especially go heavy on triceps!) **Use Rows to Exercises Lats think of Barbell Rows as a "Reverse Bench Press"- this trains the back in the same plane as the bench press.

Lifting Form = Physics. The Shortest Distance Between 2 Points is a Straight Line!

• If you have shoulder pain, (like I do), keep your elbows and arms at a 90° angle and lower the bar a bit below the nipples to increase leverage, recruit more of the assistance muscles mentioned above and prevent external arm rotation which is hard on shoulder joints.
• Lift right away once the bar is above your chest, it’s a little late to get “geared up” so don’t just hold the bar over your chest, get on with it!
You are stronger on the eccentric, (negative), so slow down and lower under control
• Pause at the bottom to prevent momentum, this is important on working any muscle for hypertrophy. Quick movements are better suited to certain sport specific training.
• Press straight up unless it feels causes shoulder pain or feels too abnormal
• Again for most people developing tricep strength will help form the most so train them heavy!
• Breath in deep on the eccentric stage hold your breath during the initiation of the concentric phase
• Push as hard as you can through a full range of motion

Between Set Resting

The one minute rest won’t get it on a heavy bench day 2 to 3 minutes is more like it, many advanced lifters adhere to a 5 minute rest between heavy sets.
**Initially strength is determined by your nervous system and connective tissue integrity

80% of initial strength increase is determined by nervous system motor unit recruitment. A motor unit is a nerve and all the muscle fibers innervated. Heavy tension is required for the recruitment of high threshold motor units- these are fast twitch which tend to grow, (increase in mitochondria and supporting cytoplasm). Slow twitch become more metabolically efficient. If the impulse from the nerve is too weak you’re muscles are weak the more motor units recruited have more muscle innervations and strength increases. Once that nerve fires once in the movement it will fire every time; this is called the all or none principle.
When a motor unit is sufficiently activated once the entire pool of fibers contract. The central nervous system can increase the strength of muscle contraction by:
• Increasing the number of active motor units (i.e., spatial recruitment)
• Increasing the firing rate at which individual motor units fire to optimize the summated tension generated (i.e., temporal recruitment)
Both occur concurrently
Heavy Benching is very taxing on the nervous system overtraining is a common mistake as trainees don’t take into account nervous system recovery!


Benching near your max has as much to do with your mind as it does with strength and technique weight mentally, you need to believe, (even picture yourself), or it will not happen
• Sometimes little rituals before the lift are a good idea to clear your thoughts and put you in the mindset, you've seen this with field goal kickers and other sports that are primarily mental; these are called “anchors”. Develop a simple action, (anchor) such as: clapping, stomping, or something as simple as deeply breathing a given number of times. It should be an uncomplicated movement that you don’t normally do.
• It is common for lifters to hit sticking points at times when they add another 45 lb plate (i.e. 225, 315, 405…); this is obviously a mental barrier not physical. When training people I would have them go from say 215 to 230 to avoid this (but that is just a band aid for mental barriers!).
• Focus and maintain your concentration and be only selectively aware of your surroundings.
• You must picture in your mind doing and believing you will make the lift, a grain of doubt will = an avalanche of failure, a valuable lesson successful lifters learn early.

Apply these techniques and I guarantee serious results and a bigger bench!

Get the Proper Equipment

Olympic Benches FID Benches Flat Benches


The Ancient System of Mind Body Exercises of Yoga is America’s Favorite Form of Physical Conditioning

EcoWise Yoga Equipment

EcoWise Yoga Equipment uses Ecologically Friendly Materials such as Neuwa™ and TPE Free of Latex, PVC's, Chloride and Phthalates

Ab Exercise Equipment

Ab Exercise Equipment Targeting all Major Core Muscles: the Rectus Abdominis, ("six pack"), Obliques, Transverse Abdominis and Low Back for the most effective Core Body Strength Workouts possible!

The Kettler Kadett Rowing Machine is the undisputed gold standard of Piston Rowing Machines . The KETTLER Kadett Rower Outrigger design works more Upper Body Muscles, making the Kadett the very best and most Complete Workout available in a Compact Rowing Machine
Made with Kettler's World Renowned German Standards of Quality

The benefits of Rope Climbing are no longer the exclusive province of Elite Athletes with the ORYX™ 2500. Safe, Effective Rope-Pulling Exercise great for Athletes, Students, Fitness Enthusiasts, and the Disabled - superb Strength Building for Wheelchair Bound users

Ropeflex Rope Pulling Machines deliver the benefits of Isokinetic and Aerobic Exercise. Based on simple, time-proven principles of Rope Climbing while Reducing the Risk of this Traditionally Dangerous Activity to nearly zero for individuals of any age and athletic ability. 100% Made in USA!
The CB-7 Curl Station with Plate Storage is a Logical Combination, the Front portion is an Olympic Curl Bar Rack with a 4 Peg Olympic Plate Tree on the Rear
The CB-7 Curl Station Stand with Plate Storage is the answer for Consolidating Equipment and Saving Space
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