Ought to wrestlers bench press?
Okay, we’ve all heard the anecdotes, and perhaps you end up reciting them as nicely – “wrestling isn’t a urgent sport”
“Bench Press isn’t practical”
“Should you’re in your again urgent up, it’s too late”
Whereas I agree that wrestling includes the “pulling” muscular tissues of the again and biceps way more than the “pushing” ones, it is very important be robust in each place. Hand preventing includes each pushing and pulling, and also you positively want a powerful chest to cradle up an opponent.
So the brief reply is “sure”. Regardless of the lengthy standing myths inside wrestling tradition, all wrestlers ought to bench press. The marginally longer reply is that when programming bench press for wrestlers, ensure that higher physique pulling actions are prioritized at a 2:1 ratio – i.e. every week do twice as a lot quantity pulling as you do pushing. So if in the course of the season your athletes are lifting weights twice per week, be sure that each days embrace some heavy pulling (weighted chin ups on in the future, and rows paired along with your urgent motion in the course of the second raise), and that the whole quantity of units for urgent is half that of your pulling actions for the week.
Another methods to make the bench press “sport particular” for wrestling:
1. Usher in your grip – by shortening the grip to no wider than shoulder width the bench press turns into safer for the shoulder and forces the athlete to make use of their lats to stabilize and push the bar. Retaining the grip medium/slender additionally extra carefully mimics the place a wrestler would “push” throughout hand preventing quite than with their elbows out broad.
2. Go single – the one arm dumbbell press is considered one of my favourite urgent variations for wrestlers, notably in season. With no second dumbbell to counterbalance, the one arm press requires an incredible quantity of anti-rotational core energy and forces the athlete to drive into the bottom with their glutes – making this press as “practical” because it will get.
3. Begin low – Performing a Pin Press out of a rack is a good way to construct concentric energy (urgent up) with out the soreness related to eccentric (reducing the bar) loading. Set the pins or rack in order that the bar is simply above the chest on the backside place. Get set underneath the bar, tense up the lats and squeeze the bar earlier than exploding up right into a press. Rack after which have your spotters decrease, or loosely information the bar again down. Re-set earlier than every rep – don’t bounce off of the rack.
Bear in mind! You’ll be able to’t get sufficient “pulling” actions – even on days off, face pulls and band scap retractions can be utilized as prehab to construct resiliency and shoulder integrity – however that doesn’t imply it’s best to neglect your presses. My wrestlers bench press 12 months spherical, and yours ought to too.
Crucial factor is having a structured energy plan that addresses all the bodily wants and calls for of wrestling – fortunately for you, I’ve you lined. Take a look at my Wrestling Power e-books HERE