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  • What Is a Good Bench Press Weight For a 15 Year Old?

    What Is a Good Bench Press Weight For a 15 Year Old?


    Is my bench press good for a 15 year old?

    Often times people get occupied in trying to figure out if there lift is good for their age, weight etc. It is important to try not to get caught up in this (unless you are a competetive powerlifter). Your goal should be to focus on improving from where you currently are at.

    There are 4 major factors which will help you to improve your bench press or any lift!

    What factors will help improve your bench press?

    The following factors will help you imrove your bench press and get stronger!

    • Progressive Overload
    • Form Improvement
    • Nutrition

    • Rest

    Progressive Overload

    Simply put progressive overload is increasing your total work volume over time. Volume is sets x reps x weight. There are multiple ways to improve your volume which include doing more sets, doing more reps or when ready increasing the weight.

    Form Improvement

    Especially with compound movements like squats, bench and deadlifts improving form will correlate to higher numbers. Focus on creating a consistent setup, and mainting tension throughout the whole lift.

    The video below will show you how to setup your bench press for strength training!

    https://www.youtube.com/watch?v=zvWZRodXqCU

    Nutrition

    It is important to make sure you are getting the right balance of macronutriens. You need fuel to workout and enough protein to aid in your recovery. Check out the article Nutrition For Powerlifters for more insights.

    Rest

    Rest is huge! Furthermroe, rest is one of the biggest factors when it comes to maximizing recovery from workouts. Try to aim for 7-9 hours of sleep a night. A lot of professional athletes prioritize sleep above all else.





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  • Excelling in Bench Press: The Powerlifter’s Guide to Maximizing Leg Drive

    Excelling in Bench Press: The Powerlifter’s Guide to Maximizing Leg Drive


    Entering the gym

    Imagine the gym atmosphere—the familiar metallic clang, machines, the coveted bench press and the silent anticipation. Within this realm of iron and determination lies a pivotal technique often overlooked yet fundamental to the art of bench pressing: the nuanced mastery of leg drive.

    In powerlifting, the bench press isn’t only an exercise; it’s a strategic lift where technique is key! Among these techniques, none quite Improves your bench press like mastering the intricacies of leg drive.

    To truly harness the force of your legs, a systematic approach is imperative. Here’s a tailored breakdown for powerlifters aiming to elevate their bench press game:

    Step 1: Establishing a Solid Foundation

    Before lifting the barbell, ensure your feet are planted firmly, creating a robust base. A moderate arch in the lower back, coupled with shoulder blades retracted, forms the cornerstone of a strong bench press foundation.

    Research has consistently emphasized the importance of this setup, indicating a substantial increase in force generation when lifters maintain a stable base through proper foot placement and back positioning.

    Step 2: Controlled Initiation of Leg Drive

    Leg drive isn’t a forceful kick; it’s a precise, controlled motion. As the bar descends, focus on initiating force through your feet, while constantly engaging your quads to create a gentle, upward force. This action helps maintain tension and stability throughout the movement.

    Step 3: Harmonizing Upper and Lower Body Movements

    The key to an effective bench press lies in synchrony. Coordinate your leg drive with the pressing motion. As you exert force through your legs, sync it seamlessly with the upward press, ensuring a cohesive movement. This coordination optimizes force production while reducing strain on the upper body.

    https://www.youtube.com/watch?v=zvWZRodXqCU

    At Kafui Fitness, we are committed to empowering powerlifters in reaching their maximum potential. Follow the founder on on social media platforms such as YouTube, Instagram, and TikTok by searching kingkaf

    In conclusion, improve your bench press by improving your bench form and incorporating leg drive!





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