11 stone man sets new bench press world record with epic 225 kg lift

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A powerlifter weighing just 11 stone has set a new world record, in epic fashion

Japan's Daiki Kodama yesterday lifted a sensational 225 kilograms on the bench press, setting a new world record in his weight class. To put that in context, that's over three times his bodyweight. https://twitter.com/IPF_tweet/status/1130418125780865024 Kodama competes in International Powerlifting Federation (IPF) events, the largest powerlifting federation on the planet. IPF competitions are drug-tested, and supportive equipment is kept to a minimum. In Kodama's case, and for anyone else competing in 'classic' equipped powerlifting, you're allowed to wear wrist wraps and a singlet. For a lift as hugely impressive as this, there had to be spotters on hand to prevent any injuries. But research shows this would have helped lifters bench more, too. A study published in the Journal of Strength and Conditioning Research found that bench pressing with the presence of a spotter boosts how much you can lift. Lifting in the proximity of others increases total number of reps performed and overall weight of the load lifted.

How to perform the bench press

Place your hands on the barbell with either a shoulder-width grip or just outside shoulder-width
Retract your shoulder blades to help you keep stable on the bench
Bring the bar down to the middle-lower part of your chest
Press upwards and contract your pecs at the top of the lift

Bench press mistakes to avoid

Elbows should be slightly flared out - keeping them tucked in recruits more tricep than any other muscle
Keep your body stable on the bench, engaging your abs, glutes and driving through your heels will keep you stable and boost your strength