to use your core in order to stabilize your body and prevent collapse and use ground reaction contact to generate the force necessary to drive the resistance forward. When it comes to adding lean muscle and strength the standard bench press is the number one choice. When it comes to transferring that bench press strength to strength you can use, such as when a lineman has to push off an opponent or if someone is pushing/moving a pieTraining from a standing position is the most effective method for strengthening the entire body. Since most of what we do in sports and our daily activities are done from a standing position, doesn’t it make sense to train in that position? Most training programs focus primarily on being seated or in a lying position, while targeting specific muscle groups. If someone is training for bodybuilding only then those positions are ideal, but when training for sport or to enhance performance or movement skill, the standing position is second to none. Since almost all sports and daily activities are done from a standing position then it makes sense to train from that position.

Training in a standing position allows you to target many support structures, such as the abdominals, lumbar(low back) area, and shoulder girdle, which are not targeted in seated or lying positions because the bench is providing that support instead of these support structures. By training in a standing position you are loading the skeletal system in such a manner that it allows for increasing bone density and strength, which in turn could prevent fractures and other overuse injuries.

Another advantage of training from a standing position is the ability to generate force and power via ground reaction forces. This is something that cannot be done from the seated position. When you are standing and applying forces to the ground, the ground provides an equal amount of force back. A good example is a lying bench press versus doing a standing chest press using a pulley. When doing a standard bench press your back is supported by the bench and your core is completely taken out of the exercise. When doing a standing chest press via a pulley you have to use your core in order to stabilize your body and prevent collapse and use ground reaction contact to generate the force necessary to drive the resistance forward. When it comes to adding lean muscle and strength the standard bench press is the number one choice. When it comes to transferring that bench press strength to strength you can use, such as when a lineman has to push off an opponent or if someone is pushing/moving a piec

but when training for sport or to enhance performance or movement skill, the standing position is second to none. Since almost all sports and daily activities are done from a standing position then it makes sense to train from that position.

Training in a standing position allows you to target many support structures, such as the abdominals, lumbar(low back) area, and shoulder girdle, which are not targeted in seated or lying positions because the bench is providing that support instead of these support structures. By training in a standing position you are loading the skeletal system in such a manner that it allows for increasing bone density and strength, which in turn could prevent fractures and other overuse injuries.

Another advantage of training from a standing position is the ability to generate force and power via ground reaction forces. This is something that cannot be done from the seated position. When you are standing and applying forces to the ground, the ground provides an equal amount of force back. A good example is a lying bench press versus doing a standing chest press using a pulley. When doing a standard bench press your back is supported by the bench and your core is completely taken out of the exercise. When doing a standing chest press via a pulley you have to use your core in order to stabilize your body and prevent collapse and use ground reaction contact to generate the force necessary to drive the resistance forward. When it comes to adding lean muscle and strength the standard bench press is the number one choice. When it comes to transferring that bench press strength to strength you can use, such as when a lineman has to push off an opponent or if someone is pushing/moving a pie

ositions because the bench is providing that support instead of these support structures. By training in a standing position you are loading the skeletal system in such a manner that it allows for increasing bone density and strength, which in turn could prevent fractures and other overuse injuries.

Another advantage of training from a standing position is the ability to generate force and power via ground reaction forces. This is something that cannot be done from the seated position. When you are standing and applying forces to the ground, the ground provides an equal amount of force back. A good example is a lying bench press versus doing a standing chest press using a pulley. When doing a standard bench press your back is supported by the bench and your core is completely taken out of the exercise. When doing a standing chest press via a pulley you have to use your core in order to stabilize your body and prevent collapse and use ground reaction contact to generate the force necessary to drive the resistance forward. When it comes to adding lean muscle and strength the standard bench press is the number one choice. When it comes to transferring that bench press strength to strength you can use, such as when a lineman has to push off an opponent or if someone is pushing/moving a pie

is something that cannot be done from the seated position. When you are standing and applying forces to the ground, the ground provides an equal amount of force back. A good example is a lying bench press versus doing a standing chest press using a pulley. When doing a standard bench press your back is supported by the bench and your core is completely taken out of the exercise. When doing a standing chest press via a pulley you have to use your core in order to stabilize your body and prevent collapse and use ground reaction contact to generate the force necessary to drive the resistance forward. When it comes to adding lean muscle and strength the standard bench press is the number one choice. When it comes to transferring that bench press strength to strength you can use, such as when a lineman has to push off an opponent or if someone is pushing/moving a pie to use your core in order to stabilize your body and prevent collapse and use ground reaction contact to generate the force necessary to drive the resistance forward. When it comes to adding lean muscle and strength the standard bench press is the number one choice. When it comes to transferring that bench press strength to strength you can use, such as when a lineman has to push off an opponent or if someone is pushing/moving a piece of furniture, then a standing chest press using a pulley is preferred. This same logic can be used when comparing any exercise that is done sitting, lying or using a machine versus the standing version.

Another benefit of training from a standing position is that it allows you to burn more calories while improving performance. It should be obvious that one burns more calories while in a standing position versus a seated position. So often you will see people doing a majority of their training from a seated and/or lying down position. That is ok for isolating muscles but in the real world the body NEVER works in isolation.

Most people train from a lying down or seated which actually goes against how the body was designed. Most of us are sitting a majority of time whether it is at our job or at home. Then most of us go to the gym and exercise and are dong the same thing, and that is sitting or lying down. While certain exercises are ok from a sitting down position most should be done standing. Always ask the question, “what is it that I do that requires me to be in a sitting or lying down position?” The human body was built to move from a standing position and the best exercises, workouts, and training programs should follow that concept.