I find the bench press extremely beneficial for paddle performance, being that you can utilize certain muscle groups that specifically pertain to paddling. There are many benefits to lifting weights not just for sport performance but also to maintain or build strength for everyday life.
The bench press exercise activates a large number of muscle groups in the upper-half of your body. Such groups include your pecs, deltoids, your forearm muscles, hand muscles and your abdominals. Add the bench press to your workout to build your strength for push-ups, improve your power for sports performance and build bone density in your upper body. The American College of Sports Medicine encourages older adults to use multi-joint, free-weight exercises as a method of improving bone mass, muscular strength and muscular endurance.
Go to the gym and find your 1 rep max for bench press. Take 7 sets to figure out your 1 rep max. Example; set 1 = 45lbs bar only 5 reps, set 2 = 95lbs 3 reps, set 3 = 115lbs 1 rep, set 4 = 125lbs 1 rep, set 5 = 135lbs 1 rep, set 6 = 140lbs 1 rep, set 7 = 145lbs MAX = 145lbs
10min run @ 60%
General body movement
Find your 1 rep max for bench press, take 7 sets to figure out your 1 rep max. Example – set 1 = 45lbs bar only 5 reps, set 2 = 95lbs 3 reps, set 3 = 115lbs 1 rep, set 4 = 125lbs 1 rep, set 5 = 135lbs 1 rep, set 6 = 140lbs 1 rep, set 7 = 145lbs MAX = 145lbs
Take you 2nd set and do it 10 x
10min run @ 50%