How to Bench Press to Increase Wrestling Performance

Talent evaluators in professional sports leagues like the National Football League and the National Basketball Association consider the bench press to be the gold standard for measuring upper-body strength. The muscles you work while bench pressing are equally important for powering wrestling performance. The bench press strengthens your chest, shoulder and triceps muscles, all of which are critical for scoring takedowns and advancing position on your opponents.

Instructions

  1. Form

    • 1

      Lie on the bench with your knees bent to a 90-degree angle and your feet planted firmly on the ground.

    • 2

      Have your spotter lower the barbell down from the weight rack.

    • 3

      Spread your hands slightly more than shoulder-width apart and grasp the barbell with an overhand grip.

    • 4

      Pull the weight down toward your chest, bending your elbows to a 90-degree angle.

    • 5

      Extend your elbows and shoulders to push the bar straight up over your chest.

    • 6

      Hold the bar at the top of the lift for 1 second.

    • 7

      Lower the bar slowly back down to your chest, keeping your elbows tight to your body.

    Bench Press Program

    • 8

      Incorporate the bench press into your lifting regimen multiple times per week. A recent survey of coaches at top NCAA Division I wrestling programs found that most top programs have their wrestlers bench between two to three times per week during the wrestling season.

    • 9

      Perform three to four reps per bench press set with a very difficult weight to focus on increasing your maximum strength.

    • 10

      Lessen the frequency and intensity of your bench-press sessions as the wrestling season progresses and your body fatigues.

    • 11

      Increase your frequency and intensity of bench-pressing workouts and other weight training during the wrestling off-season.