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<blockquote data-quote="n0c0ntr0la" data-source="post: 304140"><p>Matt Giteau can bench press 170kg, and here's an article showing the weights the top rugby league players lift: <a href="http://www.dailytelegraph.com.au/sport/nrl/nrls-strongest-man-revealed/story-e6frexnr-1225830259014" target="_blank">http://www.dailytelegraph.com.au/sport/nrl...r-1225830259014</a></p><p></p><p>As you can see many of these players train their chests disproportionately to their leg and back muscles (as conventionally your deadlift and squat are far bigger than your bench press). This tells you that compared to many other exercises the bench press is essential <img src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" class="smilie smilie--sprite smilie--sprite2" alt=";)" title="Wink ;)" loading="lazy" data-shortname=";)" /> Pushups don't give you the power you need - I can't do more than 30 pushups in a row yet can bench 90kg and I can wrap players up with my arms pretty well, however my friend who boxes and can do hundreds of pushups is a pretty ineffective tackler and thats not from lack of technique or commitment. </p><p></p><p>Do bench presses, 3 sets of 5 reps, and you should be one rep away from failure on your last rep on your last set. Add 2.5kg on to your starting weight each week minimum, 5kg if you can manage it (which you should be able to do if your starting). </p><p></p><p>If you want all round body strength you might want to do Powercleans on one of your workout days and deadlifts on the other, rather than deadlifting twice a week. Push-presses might be better than military presses as they use more muscles in your body and are more explosive, and so more akin to what you are going to be doing on the rugby pitch <img src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" class="smilie smilie--sprite smilie--sprite1" alt=":)" title="Smile :)" loading="lazy" data-shortname=":)" /></p></blockquote><p></p>
[QUOTE="n0c0ntr0la, post: 304140"] Matt Giteau can bench press 170kg, and here's an article showing the weights the top rugby league players lift: [url="http://www.dailytelegraph.com.au/sport/nrl/nrls-strongest-man-revealed/story-e6frexnr-1225830259014"]http://www.dailytelegraph.com.au/sport/nrl...r-1225830259014[/url] As you can see many of these players train their chests disproportionately to their leg and back muscles (as conventionally your deadlift and squat are far bigger than your bench press). This tells you that compared to many other exercises the bench press is essential ;) Pushups don't give you the power you need - I can't do more than 30 pushups in a row yet can bench 90kg and I can wrap players up with my arms pretty well, however my friend who boxes and can do hundreds of pushups is a pretty ineffective tackler and thats not from lack of technique or commitment. Do bench presses, 3 sets of 5 reps, and you should be one rep away from failure on your last rep on your last set. Add 2.5kg on to your starting weight each week minimum, 5kg if you can manage it (which you should be able to do if your starting). If you want all round body strength you might want to do Powercleans on one of your workout days and deadlifts on the other, rather than deadlifting twice a week. Push-presses might be better than military presses as they use more muscles in your body and are more explosive, and so more akin to what you are going to be doing on the rugby pitch :) [/QUOTE]
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