Shirt Use. Training With The Bench Shirt. Once you learn how to use the shirt, you will have greater confidence and your max will increase. Once you have done the research, picked the shirt you want to use, and practiced with the shirt, then your confidence should rise along with your max bench press!
Jeff Behar - All Natural Bodybuilder! I started weightlifting in at the age of Since then I've entered and won multiple competitions! History Originally the attire for powerlifting was similar to that for Olympic lifting.
Lifters had the option of wearing a one-piece lifting suit, called a singlet, or a two-piece one made up of a t-shirt or tank top and a pair of shorts.
Knee and wrist wraps were allowed in the form of ace bandages. In , the National Weightlifting Committee banned these supportive suits and all other supportive lifting gear other than a belt.
These rules continued until when the IPF came into existence. Failure to use the shirt correctly, choosing a shirt that does not fit your technique can sometimes result in hurting your 1 rep max and having a lift that is less than a "raw" or unassisted no shirt lift. The American Powerlifting Federation APF is the most popular powerlifting Federation in the World doesn't only allows single ply, and closed-back shirts.
However, the APA also keeps limitations on the gear like no canvas, no shirts pulled down past the shoulders, etc. Prevalence Of Use While the use of bench shirts has always been hotly debated, it is a fact that the majority of lifters use them.
In particular, the vast majority of elite and famous lifters use some form of bench shirt. For instance the current bench press record Ryan Kennelly pounds Types Of Bench Shirts In the beginning, there was only one type of bench shirt available. Multiple Ply This is a simple concept that improved shirts by leaps and bounds. A single ply shirt is just that, one layer of poly or denim sewn into a shirt.
A double has two layers in critical areas; a triple ply has three layers of material in critical areas. Polyester Poly Shirts One of the first designs on the market. Polyester bench press shirts are by far the most popular type of shirt being used by benchers and world record holders today. Polyester bench press shirts are tight fitting shirts made with 1 or 2 layers of polyester. There are three main types of polyester bench press shirts today.
They are: Shirts using the same or similar type of fabric throughout the whole shirt. These types of shirts are extremely tight and hard to get on. It usually requires 3 people to get one on. Shirts which has the back split open either permanently, or the backs may fasten up with Velcro. This type of shirt gives the lifter a bit more flexibility when they're not lifting.
Shirts with a thin, "stretchy" material on the back said to be created to get around "no open back" rules by some of the federations, such as the USAPL and APF. The shirt is made in such a way, that the fabric of the shirt needs to be stretched when the bencher is holding the bar and moving it downwards. When the bencher pushes the bar back up, the fabric is relaxed. In general, the sleeves of the shirt are angled in such a way as to require stretching the fabric to move the arms toward the chest when holding the bar, such that the stretch of the shirt adds to the force a lifter's muscles can provide.
The additional benching power of the poly shirt comes from the stretching of the shirt material and the compression of the lifter's body. This power can make it difficult to make the bar touch the chest. For advanced lifters, thicker shirts built from multiple layers of material can make touching the bar even more difficult. The multiple layers do add additional resistance, and therefore power to the shirt. Several manufacturers make poly shirts in many different designs.
Some shirts are made entirely of the same material throughout, others have a different material for the back of the shirt, and still other have the back of the shirt split open and fastened with Velcro, or even left completely open. Wearing The Poly Shirt Poly shirts must fit the wearer very tight and can be extremely uncomfortable.
If a poly shirt doesn't hurt, it is much too loose. Poly shirts are known to chaff, cut and bruise the underarms severely. I know better now. However, I am going to show you everything you need to know about bench press shirts and how you could get one to tremendously improve your performance and start training with , or maybe even pounds. A bench press shirt is a stiff supportive shirt you can use to improve your performances for the bench press. It is most often used in powerlifting competitions to increase the 1 rep max.
The shirt is basically an artificial shoulder and pectoral chest for weight lifters. What the shirt does is to help resist the bench press movement like a powerful compression spring , thereby giving a boost off the chest and also provide optimum protection to the shoulders.
The weightlifter's shoulders and deltoid muscles are supported by the extremely tight fit of a bench shirt. But the shirts are today being used for more reasons aside from the main purpose of preventing injury. A league of benchers helping to put on a bench press shirt.
Due to the way these shirts are built, they provide a line of tension which acts like a spring whenever they are worn by lifters. Inside the shirt is built a band of 4 inches wide — that is the anchor point the tension builds. Though putting the shirt on for the first time for beginners could bring some bruising and could be difficult to get on or off it, it is worth it as the magic it does to your lifting will make you forget the pain as you master its use.
Bench shirts are being sold today by several companies. They offer their shirts in different designs with various materials, plys, and of course, in varying prices. Vote count: 1. No votes so far! Be the first to rate this post. These shirts were ideal for wearing during competition. Excitement spread about increasing personal records through the use of clothing. The shirts not only helped avoid injuries but also actually helped competitors by allowing them to bounce the weight off thi er torso.
Gear use is very widespread in powerlifting with more companies providing equipment. Additionally, more competitions allow the use of equipped lifting than unequipped. This is not instantaneous, like any piece of equipment you must learn how to use your shirt. You must learn how to use the shirt. Additionally, you need to choose a shirt that fits correctly, and that fits your lifting technique. Consequently, having the correct equipment is key to get the most out of your lifts.
Though, failure to use the shirt correctly, or choosing a shirt that does not fit properly to you or your technique can result in hurting your 1 rep max. Super heavy weight Ryan Kennelly, benched pounds At the time heaviest bench press without any equipment to assist was held by Scot Mendelson with a lift of lbs Different power lifting federations have different rules governingallowed equipment — for example:.
However, the APA also keeps limitations on the gear. Such as no canvas, no shirts pulled down past the shoulders, etc. While the use of bench shirts is always hotly debated, it is a fact that the majority of lifters use them. In particular, the vast majority of elite and famous lifters use some form of bench shirt.
For instance, the current bench press world record holder Tiny Meeker used a bench shirt at Cajun Hardcore Powerlifting meet in Buena, Texas. At first, there was just one form of bench shirt available. Now, Bench press shirts come in a variety of styles and types.
Bench shirts are constructed with polyester, denim, or canvas and come in single — or multi-ply thicknesses. The two most popular types are the polyester and the denim bench press shirt. Kennelly has made a number of his most significant lifts using an Inzer double Rage-X, and an Inzer double denim. It is essential if you are going to use a bench shirt to pick the right one for your lifting style.
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