John Gaglione's Power Series Wrestling
Training # 12
Wrestler-Power Series #12 Barbell Training
The bench press is one of
the most popular strength training exercises in America. This is for a good
reason as it is one of the best exercise to develop strength and power in the
The bench press is a much more technical lift then people give credit for. It
can also be stressful on the shoulders if improper technique is utilized. When
performing any press it is important to “pack” the shoulder down and back and
try to “pull” the weight down in order to activate the lats and shoulder
stabilizers in order to create a stable platform to press from and help prevent
shoulder instability, which can lead to injury. For that reason my advice is to
start off with a floor press before you do a typical barbell bench press.
For one reason EVERYONE has a floor so everyone can floor press! The floor press
is also a partial range of motion lift so it is much less stressful on the
shoulder automatically then a regular bench. The floor press eliminate the legs
out of the equation so it allow the lifter to really focus on solid pressing
technique, shoulder, and elbow position without having to worry about the
technical nuances of legs drive and set up of the legs. The athlete can really
focus on keeping the elbows in and packing the shoulder to ensure maximal
shoulder stability. I also recommend the floor press with a pause. This will
help improve stability even more and improve starting strength (strength from a
dead stop position). Starting strength is important since it will teach the
athlete to explode from a dead stop position such as a stalemate situation or
off of the whistle.
So make sure you master the floor press before you start benching! Remember to
keep your elbows tucked in and keep your entire upper back extremely tight and
shoulder pulled down and back when you press. When you go back to the bench
press you will be much better off!
To take your wrestling
to the next level and ensure this wrestling season is your best one ever
go to GaglioneStrength.com
and e-mail Coach
Gaglione for more information on how YOU can take your training to the next
Not from around the area, but still want to learn the exact systems that are
Gaglione Strength to build champions? Check out SupremeStrengthForSports.com
to learn more.
Coach John Gaglione is a Sport Performance Specialist out of Long Island New
York. He is a certified "Underground" Strength coach who specializes in training
combat athletes. John’s work has been featured in Elite Fitness Systems,
, One Result & local wrestling site Long Island Wrestling Association.
If you would like to learn more about John you can reach him at www.gaglionestrength.com
or e-mail him at email@example.com.