prova massimali

[greatescape]

i video li facevo solo per il diario ... in realtà erano una scocciatura dato che ogni volta dovevo chiedere a qualcuno.
mi alleno sempre la sera tardi se va bene alle 21, altrimenti 21:30 o le 22
mi alleno anche tardi per poter trovare la panca libera
dato che questo ultimo periodo facevo sempre molte serie sopra.

per la dead bench avevo pensato anche io al posizionamento molto più difficoltoso, una soluzione poteva essere posizionarmi e staccare il peso normalmente e poi lasciarlo qualche secondo sulle sbarre e poi spingere, dovrebbe essere lo stesso credo, l'importante è tenere l' impugnatura e rilassare tutta la muscolatura tenendo il posizionamento sulla panca.

per la dead bench press ho trovato un articolo in inglese molto interessante, parla anche del fermo al petto dicendo che sarebbe controproducente leggete.

If your goal is to develop overwhelming starting strength in the bench press, can you simply pause the bar for one second on your chest and circumvent the whole stretch shortening cycle? The answer to this question is both yes and no. A recent study by the Physical Education Department at the Josef Pilduski University in Warsaw, Poland, in conjunction with the Biomechanics Department at Somelweis University in Budapest, Hungary, found that a one second pause at the bottom of the bench press movement causes a 55 percent disruption of the benefits derived from stretch-shortening during the bench press. That means that 45 percent of the stored elastic energy is still present after a one second pause. Pausing will help develop starting strength, but it still does not completely bypass the benefits of the stretch reflex. How is this paradox remedied?
I would like to introduce you to a GREAT exercise for developing starting strength. The exercise I’m referring to is something that I call the “dead bench,” and it’s a great way to make your bench gains come alive! The dead bench has helped me improve my explosive power during that crucial initial period of clearing the bar off my chest. The lift is performed by pressing dead weight off your chest (as shown in the video below). There’s no eccentric motion to store elastic energy, which is why the dead bench is a superior exercise for building blasting power in the initial phase.
The dead bench should be performed for single repetitions only, because, as the study indicates, even after a pause in the bench press motion, almost half of the stored elastic energy remains. For higher volume, lower intensity training, rather than pumping out rep after rep, you can use multiple singles followed by shorter rest intervals.
Proper progression is where most strength programs fail. One can know the science of training front to back, but if you do not understand the art of progression, you’ll be lost in a sea of missed gains. Some variables to increase intensity in the dead bench are: shortening rest intervals, adding more singles with the same weight, and adding more weight. Focusing only on increasing bar weight is a good prescription for running yourself into the ground of failed progress. However, you can consider lengthening the rest intervals and decreasing the number of singles as the weight increases. An example of this would be starting out with eight singles with a one-minute rest in between lifts, and by week six, performing four singles with three-minute rest. Obviously, the weight would increase each week during this hypothetical cycle (excluding deload weeks).
If your starting strength in the bench press is what’s holding your numbers down, then give this exercise a try. I promise, you won’t be disappointed. Now start blasting!


Some points to remember

• Start the weight at chest level, but no more than two inches off the chest
• To maximally develop starting strength and rate of force development push the bar as hard and fast as possible
• In regard to hand placement, use your raw competition bench press grip for the greatest carry over
• Foot placement is the same as a normal bench press
• Use singles not reps

http://articles.elitefts.com/training-articles/bring-your-bench-press-alive-with-the-dead-bench/


in poche parole si presta molto per i rawer, l'esercizio va fatto con singole, si puo' fare in progressione, tipo parti con un carico percentuale e di settimana in settimana sali
oggi la provo partiro' dal 70%/75% e alzerò il carico del 10%


un altro esercizio "simile" è invece che fare la board press farla dentro al rack con differenti altezze delle sbarre e partire sempre con i muscoli rilassati