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Bench archive

Stronger By Science publishes articles on topics like lifting technique (squatbench, and deadlift), body composition and hypertrophyprogrammingnutritionprehab and rehab, and cardio.

Don’t know where to start? Check out our Complete Strength Training Guide or the How to SquatHow to Bench, and How to Deadlift guides.

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Band-Resisted Pushups = Bench Press for strength gains? Plus, how useful is EMG?

First things first, please give this post a little time to get rolling. There are bits of it that are primarily for nerds like myself, but there are also directly actionable parts, so be patient while we get there. You may have heard of EMG before. EMG stands for Electromyography – essentially measuring the electrical activity in your muscles. Muscle contraction starts with a nerve impulse. If the nerve impulse is strong enough, it creates

Speed kills: 2x the intended bar speed yields ~2x the bench press gains

If you want to get stronger, training volume and intensity are the two most important variables, right?  Well, a recent (May 2014) study published in the European Journal of Sports Science sheds some light on another crucial factor – bar speed. Now, if you’re like me, you’ve always heard that you’re supposed to lift the bar (concentric) as fast as possible, and that doing so would recruit more fast twitch fibers since you’re producing more

What I learned on the way to benching 350 pounds

Continuing the series that, at this rate, is set to finish up in about 15 years, here is the third installment, and currently the first of three installments about the bench press. Just to recap what this whole thing is about – since a lot of you weren’t following my blog the last time I did an installment (in January) – I’m giving an overview of the things I had to learn to hit milestones

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