How to get the most pressing power out of your limited training area

j. Aaj to avoid such overuse injuties is to bench press less frequently.

For example, a typical BFS workout would have an athlete perform the focal point of many weightrooms. It still is -America loves the bench press. But as good as a bench press station is for developing upper body strength, it can be made better. The problem with focusing too much on the bench press is that it can lead to overuse injuries, And just as typing on a computer all day can regular bench press on Monday and the towel bench press on Thursday — that’s it. Another way to help avoid injuries is to vary the type of pressing you perform. For example, you could alternate among the incline press, decline press and the seated military press.

The only problem is that trying to implement such variety into a workout will require four different types of benches: a flat bench,an incline problem if you are on a tight bu modate all these benches—that is, unless you hav bench such as the BFS 4-in-1 bench. es to the wrist, bench pressing too frequently can cause chronic overuse injuries to the shoulders and elbows.

Exercise scientists call this pattern overload syndrome.

The BFS 4-in-1 bench allows the user to perform four different types of pressing exercises on one bench. Besides saving space because it original 4-in-1 bench was basically a combination of designs of several is self-contained in one unit, it is also more economical: Buying the of our other benches and it didits job, but I figured we could make an equivalent number of single-station units would cost more than twice even more efÏcient unit.” the investment in this bench. Hutchinson says he came up with the idea for a new 4-in-1 bench last ‘The first 4-in-1 bench was created 10 years ago by BES research and dewinter, and he did it by thinking “outside the box.”

velopment consultant Jake Hutchinson. The bench was a popular item 1 bench was a combination of our other benches, and this approach in the BFS catalog because it delivered on its promise of performance Was restricting the design somewhat.” However, it wasn’t a matter of and space-saving efÏciency. But Hutchinson wasn’t satisfied yet. “The making the bench look different. This second-generation bench was by BFS research and development consultant Jake Hutchinson, a completely new design, based upon, of all things, equipment that the 4-in-1 bench: stock and custom. The custom version offers a choice Hutchinson saw in a food processing plant.

“There was a jig at the of paint color, vinyl pads, stripping to protect the bars, and chrome plant that held a special tool in place, and it occurred to me that a slides. Although the custom version might be chosen solely on the basis similar design could be used to make the adjustments on the 4-in-1 of its aesthetic appeal, Hutchinson says the chrome slides are a great bench more efÏcient.” paint of the stock version and will not strip off because of the way Hutchinson says the new 4-in-1 bench allows the pads to be positioned bonded to the bench. Chrome can become dull, but it would require optimally for each exercise.

“For example, with the old bench the bar a considerable amount of abuse to strip off— you'd basically have to was too far back during the incline press because of the crossbar; with grind it off.” this new design there is no crossbar and the backrest adjusts to the perfect position. With this feature, plus the adjustable lower seat, you One of the best features of this bench is how easily it is to adjust. With can position yourself so your eyes are directly under the bar, which is its unique design, brass bushings and convenient pop pins, it takes the ideal way to perform the exercise.

Also, this design enhances the only a few seconds to convert the bench from flat to incline to decline function of the safety catches that are welded to the bench supports.” to military press. “The unit is also made of sturdy 11-gauge steel — not For maximum safety, the bench has leg supports to secure the feet like those 18-guage steel benches you see in discount stores,” says when performing decline bench presses. The supports also can be used Hutchinson. “Anything heavier than 11-gauge and you're making it for regular benching for those who find that arching the back in the for elephants — this bench is plenty strong, and even sturdier than our regular bench causes back pain.

Further, when the lower seat is pulled original 4-in-1 bench.” up for the military press, there are several adjustments to choose from so that it requires less effort to remove the weight from the supports.

Hutchinson did an amazing job in redesigning the BFS 4-in-1 bench. Now athletes can enjoy much-needed variety and reduce the risk of For budget-conscious coaches and athletes, BFS offers two versions of injury while fulfilling their athletic goals. It’s a win-win deal! BFS cL) in!

100067 commendation: Bench 200 Ib rox 12 ch + Recommendation: Bench 200-300 Ibs.» Squat 200 #400069 + Recommendation: Bench 300 Ibs. or more » Squat 400 Is, ormore + Adds two fet of chain for higher its» Anysize Chains improve explosive strength. In squats, chain cles WCHL.& taining will teach you to drive to the top of the lift ss because you cannot reduce force wate can with a regular barbell. After a few weeks of training athletes pat, eran wae : B00 -BeB-AZA7 with chains, coaches often report not only increases the chains from leaving the floor and. swinging When doing overhead in 1-rep maxes, but also more acceleration while lifting, which cantranslate into a more explosive athlete.

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From BFS Magazine — July/August 2005. Part of the BFS Magazine Archive (1980–2014).