What is the Average Bench press of a NBA Player?
The bench press is a strength exercise that is used to improve upper body strength and has been widely used by professional athletes, including NBA players. The amount of weight a player can bench press can give an indication of their overall strength and power. The average bench press of a NBA player is estimated to be between 315-405 lbs.
Benefits of Bench Press for NBA Players
Bench press is an important part of a NBA player’s strength training program. It is an effective exercise for strengthening the chest, shoulders and triceps. It is also a great way to build overall power, speed and explosiveness.
The bench press can help to improve a player’s performance on the court by increasing the power and explosiveness of their jump shot and lay-up. It can also help to improve their ability to quickly drive past their defenders.
Bench Press Form Tips for NBA Players
Bench press form is important for NBA players to maximize the benefits of the exercise and reduce the risk of injury. It is important to keep the back flat on the bench and maintain a neutral spine throughout the lift.
The feet should be flat on the floor and the grip should be wide enough to ensure that the elbows are not tucked in too close to the body. It is important to keep the elbows at a 45-degree angle throughout the lift.
Best Bench Press Programs for NBA Players
There are a variety of different bench press programs that can be used by NBA players to improve their upper body strength and power.
Powerlifting Programs
Powerlifting programs are designed to help players develop maximal strength and power. The program typically consists of exercises such as the bench press, overhead press, squat and deadlift. The program should be tailored to the specific needs and goals of the player.
Bodybuilding Programs
Bodybuilding programs are designed to help players develop lean muscle mass and improve muscle definition. The program typically consists of exercises such as the bench press, shoulder press, tricep extensions, and bicep curls.
Hypertrophy Programs
Hypertrophy programs are designed to help players build muscle size and strength. The program typically consists of exercises such as the bench press, chest press, pull-ups, dips and tricep extensions.
Common Mistakes to Avoid While Bench Pressing
There are a few common mistakes made by NBA players when it comes to bench pressing.
- Bouncing the Bar Off the Chest: Bouncing the bar off the chest can cause unnecessary strain on the shoulder and elbow joints and can lead to injury. It is important to lower the bar in a controlled manner and touch the chest lightly.
- Incorrect Grip Width: A grip that is too wide or too narrow can cause strain on the wrists and elbows. It is important to find a grip width that is comfortable and allows the elbows to be at a 45-degree angle.
- Incorrect Breathing: Inhaling and exhaling at the wrong time can cause the chest to become tight and the lift to become more difficult. It is important to exhale on the way up and inhale on the way down.
Bench Press Variations for NBA Players
There are a variety of different bench press variations that can be used to help NBA players develop strength, power and muscle mass.
- Incline Bench Press: The incline bench press is an effective exercise for building upper body strength and power. It targets the chest, shoulders and triceps.
- Decline Bench Press: The decline bench press is an effective exercise for building lower chest strength and power. It targets the lower chest, shoulders and triceps.
- Floor Press: The floor press is an effective exercise for building tricep strength and power. It targets the triceps, shoulders and chest.
- Close Grip Bench Press: The close grip bench press is an effective exercise for building tricep strength and power. It targets the triceps and chest.
Conclusion
The average bench press of a NBA player is estimated to be between 315-405 lbs. Bench press is an important part of a NBA player’s strength training program as it can help to improve their performance on the court. It is important to use correct form and there are a variety of different bench press programs that can be used by NBA players. There are also a variety of different bench press variations that can be used to help NBA players develop strength, power and muscle mass.