One of the machine that Mariusz Grochowski, a renowned Polish armwrestler from the MCKiS Tytan Jaworzno sports club noticed, I the “Mechanical Prayer Bench” manufactured by Mazurenko Armwrestling Equipment. The thing that separates this machine from others is that after some adjustments in angle and weight, one can perform isometric as well as full-range movement exercises.

Some free-weights exercises are performed with assistance of a training partner. To hold heavy weights in place we often need someone to help us. The same often happens with wrist training. Sure, it’s sometimes nice to have help, but when none is forthcoming, we have to reduce our weights.

The mechanical prayer bench presented below is an ideal workout machine that doesn’t require huge weights. It’s easy to operate and needs no assistance from a partner.

WARM-UP

Warming up is an important part of any workout. Use it with working out on a regular as well as the mechanic prayer bench (Scott bench). Choose weights allowing for 2-3 sets, 12-15 reps.

HAMMER GRIP BICEP CURLS

Proper form requires movement from right angle to quarter movement. Finish with a 3 – 5 seconds hold. Elbow rested on the bench surface. Perform 3-4 sets, increasing weight until the last sets are holds-only, with maximum weight allowing for a 15-20 seconds hold. Mariusz get a huge surge of power from this isolated movement on the mechanical device.

HALF-GRIP (HAMMER / UNDERGRIP) BICEP CURLS

This is a specifically armwrestling grip. Elbow is rested on the bench. Movement is quarter-range from right angle upwards. Mariusz uses weights allowing for 8-10 reps in 3-4 sets, increasing weight to the maximum.

UNDERGRIP BICEP CURLS

Classic armwrestling exercise. Elbow rested on the bench. Movement is quarter-range from right angle upwards. Mariusz uses weights allowing for 8-10 reps in 3-4 sets, increasing weight to the maximum.

TWO-HANDED TRICEPS EXTENSIONS

Not many prayer benches allow for triceps exercises, many practitioners work their triceps with free weights or the regulated pulley. The movement performed on this machine mimics the movement when fighting with triceps. Elbow rested on the bench. Movement is quarter-range from upper position to right angle. Mariusz uses weights allowing for 6-8 reps in 4-5 sets, increasing weight to the maximum.

ONE-HANDED TRICEPS EXTENSIONS

This exercise mimics perfectly the arm movement in a real fight. After thorough warm-up, perform with weights chosen wisely, to avoid triceps damage. Elbow rested on the bench. Movement is quarter-range from upper position to right angle. Mariusz uses weights allowing for 6-8 reps in 4-5 sets, increasing weight to the maximum.

ISOMETRIC HOLDS IN VARIOUS ANGLES

A B

In picture A, the angle is below 90 º. Body is angled forwards. This exercise strengthens our defense and counterattack.

In picture B, the angle is below 90 º. Body is angled backwards. This exercise strengthens our over-the-top attack.

Choose weights allowing for holds of 20 – 30 seconds, 3-5 sets. Do not use both exercises in one training, as they target the same muscles.

Igor Mazurenko