In this phase we’ll focus on mechanical tension—a mechanically induced tension produced both by force generation and stretch. This stress is typically formed when lifting a heavier load for a sufficient amount of time. Mechanical stress has been shown to produce the greatest increases in strength and is a primary driver of muscle growth. Not only will you be lifting more weight than you’re used to—with the aid of the newly added muscle from Phase 2—but the strength adaptations will result in myofibrillar hypertrophy (actin and myosin contractile proteins increase in number and add to muscular strength as well as an increase in the size of the muscle).
starting position: right arm locked out, left leg locked out, right knee bent and resting on cushion, head in comfortable position. You arm is straight but not locked. Your shoulders are held down and back and they stay in this position the entire exercise, you chest should be thrust out. In this down position, do not let the weight pull your shoulder toward the floor – it should remain back with your chest thrust out. Slowly over a 2 second count pull the weight up to your hip while keeping your elbow close to your body and your shoulder stationary. FEEL this in your lat, flex your lat while you do this.
ending position: Elbow is about 90 degrees at the top of this motion. Note the rest of the body has not moved at all. Now slowly lower the weight making sure to keep the shoulder in the same location keeping your lat flexed the whole way down.
There was the rapid growth of the sport of powerlifting, in which the bench press is one of the contested lifts. Weider gained control of competitive bodybuilding and dropped the athletic points. There was no longer a reason for physique contestants to do the Olympic lifts, and nearly all of them stopped overhead pressing. Aspiring bodybuilders followed suit. In 1972 the International Olympic Committee dropped the press from official competition. The reason given was that it was causing lower-back injuries—not true. What was really behind the decision was that the judges were using as a political tool the new, dynamic form of the press that Tony Garcy had invented. Those in charge of the sport couldn’t figure out how to control the judging, so they simply got rid of the problem. At the same time, strength training for athletes, especially for the sport of football, was growing in favor across the country, and nearly every program included the bench press.