Posts Tagged ‘bench press’

Rock Creek Sports Club – Powerhouse of Power Lifting!

Written by Sharon Sellers. Posted in Blog, Meet The Crew, Member Highlights, RCSC News

Push Pull competition 2014 Congratulations to the Power lifters of Rock Creek Sports Club!

 Four Rock Creek Sports Club employees and three members competed in the USAPL Colosseum Push/Pull Challenge Saturday, June 14, 2014, with spectacular results!  Held in Columbia, MD, RCSC participants broke personal records and walked away with four medals!

 Personal Trainer, Devin Knox

 A strength and conditioning specialist at Rock Creek Sports Club, this was Devin’s third power lifting competition and his first without a weight belt.  With a personal best of 529.1 lbs in the deadlift and a 352.7 bench, Devin earned a gold medal in his weight class!

Personal Trainer, Zach Tolchin

For his second power lifting competition, Zach went 6 for 6 of his lifts. He had a personal best of 468.5 for the deadlift and a personal best of 270.1 for the bench press. Zach also performed his lifts without a weight belt.

Personal Trainer, Robert Giles

Competing in his third competition, Robert earned a silver medal in his weight class, completing 5 of his 6 lifts!  His winning deadlift was 523.5 and his bench was 308.5.

Front desk staff, Emily Karl

Competing for her first time, Emily completed 5 of her 6 lifts!  After months of training with Devin, Emily was able to pull in a personal best of 253.5 for the deadlift.

Member, Ashleigh Kling

Ashleigh is Devin’s sister, power lifting runs in the family! Ashleigh not only won the gold medal in her weight class but also broke the Maryland state record for the deadlift with a lift of 325.2!

Member, Kristy Lang

Competing for the second time, Kristy won the silver medal for her weight class!  She pulled a 319 for the deadlift and pushed 132 for the bench.

Member, Kevin Severs

Also competing for the second time, Kevin hit personal bests of 512 in the deadlift and 265 on the bench.

Once again, congratulations for a very successful competition! We are very proud of the hard work and focused dedication that these Rock Creek Sports Club employees and members demonstrated to reach their goals and achieve these results.

Benefits of the Bench Press

Written by Sharon Sellers. Posted in Blog, RCSC News, Wellness Bites

The Bench Press is the most popular lift in the gym. It’s the upper-body exercise that lets you lift the most weight and builds upper-body strength like no other exercise since it activates so many muscle groups in the upper-body. These muscles include the pecs, deltoids, triceps, forearms, hand muscles and abdominals.Sharon-bench

If done correctly, the bench press can increase range of motion in the upper body and increase bone density. Bench Press is a free-weight exercise, requiring more activation of smaller stabilizing muscles in the shoulders, vs a chest press machine that guides the movement through a fixed plane. In a fixed environment balancing and stabilizing is not required, making the chest press machine a good learning tool for the elementary movements of a chest press. But to fully develop the strength and flexibility of the upper body a move to the Bench Press is necessary.

With proper progression and safe practices the Bench Press can be very effective. Start with just the bar to build strength in the small muscles. Always use collars on the bar when plates are added. A spotter is strongly recommended, especially when attempting maximum weights. Learn proper form to avoid injuries to the shoulders, wrists and lower back.

RCSC’s free 15-minute clinic for the month of May is instruction in the Bench Press. Three different days and times are available, making this clinic accessible for everyone. Sign up at the front desk for one of the following times: Mondays at 9:30am with Sharon, Thursdays at 6:00pm with Robert or Saturdays at 11:00am with Devin. Sharon is a former competitive bodybuilder and Devin and Robert have each won medals in several PowerLifting competitions and they are excited to share the secrets to proper Bench Pressing! Then compete in our Bench Competition to be held May 28! See the front desk for more details.