Bench Press Training for Powerlifting
Lift-off se lockout tak, har rep count hota hai. Yahan technique pe kaam karke hum safe tarike se personal best weight badhate hain.
Ankit Pandey benching 95kg at a bodyweight of 53kg. This lift shows the importance of a strong arch and proper technique, which we drill constantly.
A lifter working on his bench press while I observe. Even when you think you are alone, the team and coach are watching and supporting.
A heavy incline bench press session. I am providing a spot and lift-off to ensure the lifter can focus completely on pushing the weight.
A student progressing through his bench press sets, going up to 90kg. I am there to spot and motivate.
Another angle of a heavy bench press session. Notice the controlled movement and power, which we develop over time.
Ankit Pandey working his way up to a 90kg bench press. Focus is key, and I am there to make sure the lifter is locked in.
Ankit, at 52kg bodyweight, hitting a 90kg bench press. This is what I mean by champion making.
TEAM MAHABALI member giving his best on the bench press. The team environment pushes everyone to do better.
Mohit (Jack) hitting 85kg for 2 reps at just 53kg bodyweight. Tagda hai ladke.
I am spotting one of my lifters on the bench press, ensuring his safety while he pushes for a new personal best.
About Building the Bench Press
Log bench press ko sirf chest ki exercise samjhte hain, par mere saath yahan technique matter karti hai. Hum arch banane se lekar bar control tak har cheez pe kaam karte hain taaki aap safe raho aur heavy weight utha sako. Jab aap bench pe let-te ho, toh mera focus sirf aapki form sahi karne par hota hai, chahe aap 50kg utha rahe ho ya 100kg.
Bench press sirf bar ko upar-neeche karna nahi hai, yeh ek technical lift hai jiske liye body control chahiye. TEAM MAHABALI mein hum basic errors pe kaam karte hain jaisi ki galat grip, uneven pressing, ya phir lift-off ke waqt shoulder stability ki kami.
Meri Coaching Approach:
- Technique First: Main frame-by-frame review karta hoon taaki aapka form perfect rahe. Depth, pauses, aur lockout—har cheez judge standards ke hisaab se hoti hai.
- Spotting & Safety: Jab aap heavy weight attempt karte ho, main wahi hoon. Main sirf weight load nahi karta, main aapko motivate karta hoon aur safety spotting provide karta hoon.
- Accessory Work: Sirf bench press karne se strength nahi aati. Hum back, shoulder, aur triceps pe heavy accessory work karte hain taaki aapki pressing power badhe.
Kya Umeed Rakhen:
Jab aap mere paas train karne aate ho, toh aap sirf ek client nahi, team ka hissa bante ho. Yahan environment intense hai. Hum Hapur aur Ghaziabad mein serious lifters ko train karte hain jo apne personal records (PRs) todna chahte hain.
If you have the passion, mere paas aapke liye program hai. No shortcuts. Bas discipline aur mhenat.
Lalit Kori
Main sirf coach nahi, ek champion maker hoon. TEAM MAHABALI mein hum sirf weight nahi uthate, hum jeet ki taiyari karte hain. Apne Guruji, Naresh Sager, ke ashirwad se main wahi mehnat aur discipline sikhata hoon jo mujhe mili hai.
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