The "Core" Exercises for L&L System 3 - Bench Press

The Barbell Bench Press is a great builder of upper body push strength as well as a great testing method of same strength. The strength gained from it will help you with your power in breaking tackles and holding off a player or protecting the ball. But as time goes on and we have less time in the gym and more on the pitch we will use it far less. Basically while it does have a function its not important enough for us to keep for the whole season all the time. I also like to work in dumb bells for the added balance and one arm affects training one arm at a time can have, after all you often have the ball in one hand and use the other to protect. Of course we will be maintaining the strength all the time, but more through Dumbbell Presses or Plyo Presses and the like.

Having said all that, the bench is a great exercise for increasing upper body strength and technique and progression are as important with the Bench as any other exercise. Poor technique can lead to lower back issues or any number of shoulder, chest and upper back issues.

We can always go back and test your upper body pushing strength with the barbell Bench to see where you are in relation to when at your strongest when we changed up the exercise. As a loose guide we might get guys to a level where they can bench their own body weight. No big deal if they can't, these are all long term programs that could take 2-3 seasons to see real significant results and progress, but don't worry if that's sounds like a long time, if you rush it you'll get injured anyway and miss playing time. Always have your long term development and health in mind, even if you are 30 or even 40 when starting this, it doesn't matter.

Now, down to the Bench. The first thing i would suggest from day one is to get used to the bench. Lie on it, put the arms up, hold the bar, but don't lift yet. You need to get you body aligned correctly, your core engaged your lower back (part of core of course) safely on the bench. Get used to the position, because it will be tested when you add weight. Check out this link if you really want to get into it, wiki strength.

Have a look at this video;

This is a good explanation of the Bench, and of some of the issues that arise. To be honest the Bench is one of the more technically easier exercises to master. He covers everything here really, again, slow increases get the best results. Probably 2.5-5KG increases when upping weight, no more.

Next up is the Chin Up.