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4 simple strategies to blow up your bench press as fast as possible! Get my full 8-week Bench Press specialization program 50% off here: ‣ 🤍 ▹ FREE sample bench program at 6:37 Watch my Bench Press Technique Tuesday video: 🤍 - Check out what my amazing sponsors have to offer: ▹ MASS (Monthly Research Review) ‣ 🤍 ‣ Only $25/month (pre-paid yearly) ▹ PEScience Supplements ‣ 🤍 ‣ Use discount code JEFF to save $$ ▹ RISE Training Gear and Sportwear ‣ 🤍 ‣ Use discount code JEFF to save 10% ▹ Body-Analyser Weight and Bodyfat % Scale ‣ 🤍 ‣ Use the above link to save 60% off! - When it comes to the bench press, there are 4 things you can start doing right away that will have an immediate impact on your max strength. Step 1: Fix your bar path (the path the bar takes when viewed from the side). To maximize strength on the bench press you should be pressing the bar BACK toward your face and then UP, not just straight up. This back and up technique will also strengthen the pecs more, since it emphasizes horizontal shoulder adduction over shoulder flexion at the toughest points in the press. Data from Dr. Thomas McLaughlin found that while most benchers did correctly bring the bar down and slightly forward in a smooth arc on the descent, only elite level benchers drove the bar back and then up, whereas novice lifters tended to press the bar straight up first, and then slightly back. Putting this into practice, I’d recommend filming your sets from the side to get a close look at your bar path… you can use an app like Iron Path or Dartfish to track this easily. If you’re pressing the bar straight up, make a conscious effort to press the bar back first, and then up. This might feel a bit awkward at first. You want to get to a point where it feels natural. I cue this by thinking about pushing the floor away from me while I simultaneously drive the bar back and up off my chest. Step #2: Grip the Bar Wider Wherever you’re currently gripping the bar, try gradually easing your grip out by about 1 finger’s width every workout over the next few weeks. Most of the world’s top benchers press with a max legal grip width, with the index fingers all the way out to the grip rings, although this may not be comfortable for everyone. Tip #3: Bench Press More Often The next step is to simply bench press more frequently. I think that benching 3 times per week will be the sweet spot for most people. For example, running with a set up like this, we would focus on hypertrophy on Day 1 with sets of 8 reps, power on day two with lighter speed work, and then strength work on day 3, with heavy sets of 5. Monday: Bench 1 x 2 (RPE9), 2 x 8 (RPE7) Wednesday: Bench 4 x 3 (RPE6) (press the bar explosively off the chest) Friday: Pause bench 3 x 5 (2-second pause) (RPE8) Step 4: Add Heavy Top Sets Before Volume Work Top sets are a great way to get comfortable with lifting heavy weight on a regular basis which will improve confidence in your ability to lift heavier without frying your recovery. I’d recommending adding one heavy top set somewhere around 90 percent of your 1 rep max for 2 to 3 reps before backing off and doing your main work for that day. You only need to do this once a week, ideally before your lightest lifting day. - Follow me on social media: Instagram ‣ 🤍 Facebook ‣ 🤍 Twitter ‣ 🤍 Podcast ‣ The Jeff Nippard Podcast on iTunes and Stitcher - SOURCES: 🤍 🤍 🤍 Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3 Rashaun's YouTube: ‣🤍 - About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked). - Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
#benchpress #benchpressrecord #worldrecord Blaine Sumner sets the new bench press world record at 454kg/1003lbs. This was during the Arnold Sports Festival 2019. Blaine Sumner now holds the bench press world record in competition. SUBSCRIBE for more content → 🤍 SUBSCRIBE for more → 🤍 SUBSCRIBE for → 🤍 SUBSCRIBE → 🤍 (͡° ͜ʖ ͡°)(͡° ͜ʖ ͡°)(͡° ͜ʖ ͡°)(͡° ͜ʖ ͡°)(͡° ͜ʖ ͡°)(͡° ͜ʖ ͡°)
My top 4 coaching strategies to increase max bench press strength. Also giving you guys an update on my current full body program! Get my new High Frequency Full Body Program: 🤍 ‣ SECRET DISCOUNT 🥝 Save 25% using discount KIWIGAINS Get my Bench Press Specialization Program [33% off!] 🤍 Check out Pat's Channel!! 🤍 - My Featured Training Gear: ▹ Shoes: Adidas Leitsung 16.II ▹ Belts: 1. Rise Old School Leather Belt: 🤍 ‣ Save $$ using discount JEFF 2. Rise 10mm Lever Belt: 🤍 ‣ Save $$ using discount JEFF ▹ Wrist Wraps: 🤍 ‣ Save $$ using discount JEFF - More Videos To Watch: Explaining my high frequency full body program: ‣ 🤍 How Pat got Rhabdo: ‣ 🤍 Radu Antoniu's video on injury and progress: ‣ 🤍 - Help SUPPORT the channel by: 1. Trying one of my training programs: → 🤍 2. Checking out what my sponsors have to offer: ▹ MASS (Monthly Research Review) ‣ 🤍 ‣ Only $25/month (pre-paid yearly) ▹ PEScience Supplements ‣ 🤍 ‣ Use discount code JEFF to save $$ ▹ RISE Training Gear and Sportwear ‣ 🤍 ‣ Use discount code JEFF to save 10% ▹ Body-Analyser Weight and Bodyfat % Scale ‣ 🤍 ‣ Use the above link to save 60% off! - Follow me on social media: INSTAGRAM ‣ 🤍 SNAPCHAT ‣ 🤍 FACEBOOK ‣ 🤍 TWITTER ‣ 🤍 PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher - MUSIC Ryan Little - Look Both Ways: 🤍 Jungle - Tilden Park HDBeenDope - Cayman Xavy Rusan - Ga$ Money Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A7R3 Rashaun's YouTube: ‣🤍 - About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked). - Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
If you're looking to better your bench then you're in luck, in this video I give you three tips to a bigger bench press. Thanks for watching I appreciate you watching, if you'd like to check out my merchandise hit the link 🤍 GET THE BEST LIFTING GEAR AVAILABLE HERE- 🤍 GRAB THE ONLY SUPPLEMENTS FIT TO FUEL THE AMERICAN MONSTER - 🤍 📸 🤍
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Discover 5 unique ways to increase the amount you bench press. If you find that you're weak with dumbbell chest exercises or barbell bench press then this video will help you learn what to do to lift more weight. You'll not only get a stronger bench, but you'll also build more muscle, and explode your max in all your upper body pushing movements. 🔥 FREE 6 Week Shred: 🤍 📲 Fat Loss Calculator: 🤍 Timestamps: 1. Compensatory Acceleration Training (CAT) 0:45 2. Plyometrics 3:03 3. Start Dead Bench Pressing 5:59 4: Technique 8:08 5. Include Auxillary Workouts 9:24 When I first started Bench Pressing I was one of the weakest guys at the gym. I remember actually being embarrassed to bench in front of other people at my high school. And I would go to a separate gym after school to work on it privately. Since then I’ve really improved my bench and I did it naturally, just by using a couple simple methods that I’m about to share with you today. I know how frustrating it can be to feel weak with this exercise, so I want to go over 5 specific things that you can start doing right away to improve your bench press. And you don’t just have to take my word for it because these 5 strategies that I’m about to show you have been tried and tested by the best benchers in the business. As long as you use them consistently you’ll be amazed at how quickly your benching power will skyrocket. So lets get started with our first method - something known as compensatory acceleration training or CAT. This involves using explosive force to power out of the bottom portion of the bench. To start you want to select a heavy enough weight that will barely allow you to squeeze out 8 reps. When bringing the bar down towards your chest you want to imagine that the bar explodes as it touches your chest, powering back up to the starting position. By exploding as hard as possible on the positive or lifting portion of the rep, you’ll be able to use the improved leverage and momentum as the weight drives up to push through the traditional sticking point, which is just before lockout. One study found that sticking points on the bench press usually happen once you’re 90 percent through the lift. Another study found that sticking points happen because of a lack of transitional phases and not producing enough force to overcome the weight. The researchers in this study concluded that focusing on explosive power off the chest and carrying that power all the way through to lockout is vital to improving your bench. They also found that having better control on the eccentric part of the lift will help with getting the weight back up as well. So, the goal should be to lower the weight to your chest in a slow and controlled way and then explode up as fast as you can. If you aim to get enough speed after coming off your chest, you’ll be able to overcome the sticking points. Another study focused on muscle activity during the upward movement portion of the bench press. Researchers broke the upward phase of the bench into three parts – Phase 1 was the pre-sticking point, Phase 2 which was the sticking point, and Phase 3 was when the barbell sped up again after moving past the sticking point. On average The sticking point was reached somewhere between 1/5th and 1/3rd of a second... Research: One study found that sticking points on the bench press usually happen once you are 90 percent through the lift  The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice The researchers concluded that focusing on explosive power off the chest and carrying that power all the way through to lockout was vital to improving your bench. They also found that having better control on the eccentric part of the lift will help to get the weight back up  Effect of Different Pushing Speeds on Bench Press The researchers found that the deltoids and pectorals increased activation after the sticking point, while the biceps decreased activity. The sticking point was reached between .2 and .35 of a second after the bar came off the chest  The Sticking Period in a Maximum Bench Press (Journal Sports Sciences 2010) All athletes experienced a considerably greater one rep max after performing the plyometric exercises than when building up with sub maximal lifts. The average increase was 4% higher when doing plyometrics  Acute Explosive-Force Movements Enhance Bench Press Performance in Athletic Men The study, which was focused on beginner weight trainers, recommended that beginners should perform concentric training in addition to full range movements to get stronger faster.  Effect of Muscle Actions Against Strength Gains
Gained a pound since my last PR in Sept 2014. Slept well last night and ate well today. Good day at work translates into a good day at the gym. Life is good. God is great. Weighed 154 today. 28lb baby x 4 35lb baby x 5 135x20 (2 sets) 225x10 330x5 paused 370x1 paused 395x1 paused (new paused PR) 405x1 touch n go 410x1 touch n go (new "gym" PR) 365x2 paused (new rep PR, 3 sets) 330x4 paused I appreciate you for being here and I look forward to making another video for you. If you’re interested in supporting the channel in other ways, check out my merchandise store at: teespring.com/stores/UFpwrLifters-store It would be really cool to be tagged on Instagram with you wearing one of my products! IG: UFpwrLifter Business: UFpwrLifter🤍gmail.com
The series premier of Technique Tuesday! We're covering how to perform the bench press with proper technique to build maximum muscle and strength while avoiding injury. Get my 8 Week Bench Press Specialization Program: ‣ 🤍 Rise 10mm Lever Belt: ‣ 🤍 Discount JEFF saves $$ Watch more Technique Tuesday videos: 🤍 Filmed at Body and Soul Gym in Kelowna, BC - my favourite 24 hr gym in the Okanagan! ‣ 🤍 - Help SUPPORT the channel by: 1. Trying one of my training programs: → 🤍 2. Buying my channel merch: → 🤍 3. Checking out what my sponsors have to offer: ▹ MASS (Monthly Research Review) ‣ 🤍 ‣ Only $25/month (pre-paid yearly) ▹ PEScience Supplements ‣ 🤍 ‣ Use discount code JEFF to save $$ ▹ RISE Training Gear and Sportwear ‣ 🤍 ‣ Use discount code JEFF to save 10% ▹ Body-Analyser Weight and Bodyfat % Scale ‣ 🤍 ‣ Use the above link to save 60% off! - Follow me on social media: INSTAGRAM ‣ 🤍 SNAPCHAT ‣ 🤍 FACEBOOK ‣ 🤍 TWITTER ‣ 🤍 PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher - SOURCES: ‣🤍 ‣🤍 ‣🤍 ‣🤍 If you're eager to learn more about proper technique, I recommend subscribing to the 3DMJ Lifting Library: ‣ 🤍 MUSIC ‣ Epidemic Sound Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A7R3 Rashaun's YouTube: ‣🤍 - About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked). - Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
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The Biggest Bench Press Mistake that EVERYONE makes. If you want to get stronger, add size to your chest, improve your bench press numbers, and protect your shoulders - this will help you. Even if you’re not bench pressing, this same mistake applies to Dumbbell Press, Incline Press, Military or Overhead Press, Dips and Pushups. Stick around to the end for the two things you need to be focusing on when pressing, and two bonus exercises to help correct your mistakes long term. TRAIN WITH ME - NO OBLIGATION FREE TRIAL -🤍 Get access to all of my Workouts, Training Workshops, Nutrition & Health Lectures and so much more there, plus you get to try it all for Free. Don't like it? Just cancel before the no-obligation 7 day free trial. I don't want to be charging you for stuff you don't want/need - but I do want you to take a look. I promise you'll like it. 00:00 - There’s a lot of talking today. But it’s seriously important. 01:56 - The Biggest Mistake EVERYONE makes 03:33 - Why you need to STOP doing this 06:25 - Why is this such a common mistake? Skip this if you want. 07:28 - Watch me Bench Press 140kg at about 75kgs. 9:35 - How to Bench Press - FINALLY! 11:39 - Accessory Exercises for Shoulder Health
In this session I worked with Australia’s best strength / rehabilitation specialists Andrew Lock and he took me through his favourite warm up / activation series to help set me up for a successful benching press session. It went like this - 1 - Lock Lat Pull - lats - 10 reps 2 - Chest pull - rhomboids - 10 reps 3 - Anti Bench - rear delta - 10 reps I did this for one round but you could do this for up to 3 rounds and it would be even more effective. After this I went on to bench press 220kg x 3 followed by 205kg x 5 reps. After the heavy bench press I worked on some heavy lat pull downs to achieve my push : pull ration of 1:1 and then I had Andrew take me through some External rotation and serratus anterior exercises to bullet proof my shoulders. Huge thank you to 🤍beatsoftheboss and the rest of the team at Melbournes best gym 🤍prorawgym 🙌🏼🙌🏼 MB01WCMYSTMB0DM
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Although you’ve probably heard of different ways on how to increase bench press, the truth is that only a handful of these methods have actually been proven to work for a stronger bench press and are worth your time and effort. In this video, I’ll share with you what those methods are and how you can properly use them to increase bench press strength fast. I’ll also cover important bench press accessory lifts you need to know to get a stronger bench! The first and most crucial tip to a stronger bench press is simply to bench more frequently. Which is likely due to the superior skill acquisition and motor learning that you experience by benching more frequently. So, you can best do this by splitting up your weekly barbell bench press sets into multiple sessions. And you can also gradually increase your benching volume from where it’s at right now. And as for how many sets to aim for, build up for roughly 5-9 sets per week, and increase it further to 10-15 weekly sets if your body is still recovering well and you’d like to really focus on maximizing your bench press strength. Next, when it comes to how to increase bench press faster is to mix up your rep range with something called daily undulating periodization. Pick 3 different set/rep schemes for each day. One that focuses on hypertrophy by using moderate weight and a moderate rep range (3 sets of 8 reps, ~75% 1RM), one that focuses on power by using lighter weight and lower reps performed explosively off the chest (4 sets of 3 reps, ~70% 1RM), and then one that focuses on strength by using heavy weight and a lower rep range (5 sets of 3 reps, ~85% 1RM). Throw these into your bench days with the hypertrophy day (H) first, the power day (P) in the middle, and the strength day (S) last, since this specific “HPS” order leads to significantly greater strength gains when compared to other orders, since the power day in the middle allows for sufficient recovery between your more straining hypertrophy and strength days. The last thing is to add in the right bench press accessory lifts into your workouts. Choose exercises that help strengthen the specific weak points of your bench press. So if you seem to be the weakest and fail the most right off the chest, then you can perform the paused bench press. But if you tend to fail midway through your rep or during your lockout, the limiting factor is likely your lockout strength from your triceps. And a great accessory lift is the floor press. Some other great options as well include the close grip bench press as well as triceps extension movements such as dumbbell extensions or skull crushers for example. To apply all of this information into your routine to get a stronger bench press: Step 1: Instead of benching just 1x/week, increase your benching frequency to anywhere between 2-4 times per week depending on your schedule, as this can boost your strength gains by an additional 28% per extra bench day. Step 2: Gradually increase your volume from less than 5 sets of bench per week to roughly 10-15 sets of bench per week, as this can boost your strength gains by an additional 20%. Step 3: Mix up your rep ranges during each of your bench days by using the HPS protocol I previously went through, which has the potential to double the strength gains you experience. Step 4: Throw in the right accessory movements into your workouts based on where your weak points are in your bench press. This would likely provide another substantial boost (~10-20%) in your rate of strength gains. And when all of these steps are correctly applied, theoretically instead of gaining let’s say 10lbs on your bench press after a few months, you’d be able to potentially increase bench press strength by more than double that (+21.7lbs) given all of the little boosts each of these steps provide. And for a step-by-step program that builds these protocols and exercises into your weekly plan for you and shows how to properly progress them overtime such that you can break through plateaus and pack on size and strength in the most effective way possible then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: 🤍 Filmed by: Bruno Martin Del Campo Video Clips From: NFL Network, Pain and Gain, Avatar MUSIC: soundcloud.com/lakeyinspired STUDIES: BENCH PRESS VOLUME 🤍 🤍 🤍 REP RANGE 🤍 🤍 🤍 HPS ORDER 🤍
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In this video, Matt goes over 3 secrets for a massive bench press. Charlotte's Web CBD: 🤍 - (WENNINGSTRENGTH20 for 20% OFF!) Supplements: 🤍 - (WENNINGSTRENGTH for 10% OFF!) Follow Matt Wenning: - Patreon: 🤍 - TrainHeroic: 🤍 - Youtube: 🤍 - Instagram: 🤍 - Facebook: 🤍 - LinkTree: 🤍 HASHTAGS HERE
Both Mike and I have been following this routine recently to improve our bench press strength, and it has been working perfectly. TRAINING PROGRAMS: 🤍 INNO SUPPS: 🤍 JUST LIFT. CLOTHING: 🤍 FACEBOOK: 🤍 INSTAGRAM: 🤍 TWITTER: 🤍 ‘Aim to do something everyday that pushes you forward.’
In this video, I added +50 lbs to my bench through training programming. To be clear, this was done from a detrained state (meaning I didn’t add 50 lbs to my all-time max). Good luck!
First, thank you for the tremendous support you’ve shown in recently uploaded videos. You continue to surprise me and I wanted to try to thank you with another quick upload. During editing of this video, I discovered one of the coolest (in my opinion) reactions I’ve ever witnessed. Wish I was more aware during the workout, I would’ve walked up to the guy and thanked him for the good vibes. I appreciate you for being here and I look forward to making another video for you. If you’re interested in supporting the channel in other ways, check out my merchandise store at: teespring.com/stores/UFpwrLifters-store It would be really cool to be tagged on Instagram with you wearing one of my products! IG: UFpwrLifter Business: UFpwrLifter🤍gmail.com
The BIGGEST BENCH PRESS yet. 800 is here. STAY IRREGULAR! BENCH PROGRAMS: 🤍 THE IRREGULAR SNAPBACK 🤍
World IPF Powerlifting Champion, Jennifer Thompson, give a tutorial on her favorite bench press exercise, heavy holds. If you like her t-shirt in the video go to 🤍lvdfitness.com If you like the bench grip t-shirt in the into go to 🤍a7intle.com Want to try Thompson's Gym's favorite supplements? 🤍sspnutriton.com use Promo Code JenT
If you want to bench press heavier dumbbells but seem to be stuck at whatever weight you’re lifting right now, you’re going to want to try what is shown in this video. The best part about this tip is that it is going to work guaranteed, the very next time you pick up a set of dumbbells. The reason it works is due to two reasons. First of all, it is important to evaluate how you perform a dumbbell bench press right now. Watch the clips shown to see which more closely resembles your form on the bench press when you do it. Be sure to take close note of the position of the rest during and at the top of the press. Does your dumbbell rest centrally in your hand with the weight borne equally between the middle of the radius and the ulna? Or does, your wrist tilt slightly up at the top with the thumb higher than the pinky? You might think that the best way to perform the dumbbell bench press is to keep the dumbbell level with the floor however it is biomechanically causing a challenge that you do not want if you want to press your heaviest weight possible. The thumbs up position of the wrist does something very important at the end of the radius at the wrist joint. It creates some space that doesn’t currently exist and frees this area up from excessive compression caused by the heavy dumbbell sitting in your hand. If you take a look at the bones of the radius and ulna you will notice that the radius is slightly longer at the end than the ulna. Anatomically, this can create an impingement or pinching of the structures located in the wrist. When you add a heavy weight to your hand you will see that the pain that is felt can be exacerbated quickly. It becomes quickly obvious that the presence of pinching or discomfort in the wrist is not going to allow you to bench press your heaviest dumbbells possible. That said, even when there is no pain with pressing the dumbbells you are not positioned in the biomechanically optimal position by performing the dumbbell bench press with a flat hand. The center of gravity shifts when you slide your hand towards the thumb side of the dumbbell but it is able to be centralized by the tilting of the dumbbell down which keeps the weight being borne through both the radius and ulna. So while the dumbbell is still balanced and supported for your strongest pressing, you are getting away from any excessive compression at the radial side of the wrist. There is a second benefit for taking a thumb side grip on the dumbbell you are about to press as well. This is, that when assuming this grip you want to be sure that you’re squeezing almost all of your effort into the thumb and index finger. Wrap the index finger around the thumb if possible to really focus your squeeze through these two fingers. The other three fingers should be wrapped around for additional stability but should not be the main ones providing the squeeze on the handle. What happens when this occurs is that you tap into a neurological phenomenon that enables stronger adduction of the arm across the chest with the squeezing of the index finger and thumb. The brachial plexus is an important neurological hub located in the area of the lower cervical spine and upper arm that has branches and cords and divisions of nerves. The nerves are fed from the same common lateral cord of the plexus. Crossover innervation of these nerves allows for the amplification of these paired actions. You’ll definitely want to try this for yourself. The bottom line is, when you assume this grip and squeeze through the inner most fingers you will find that you have more power in the press and can instantly press heavier dumbbells. The chest will likely feel more of the engagement as well not only getting you to press more but getting development of the chest muscles as a result. Try to make this small change in your next dumbbell bench press workout and I promise you will see increases in the weight that you can handle. If you’re wondering how this translates to the barbell bench press, be sure to watch to the end. If you want to apply this tip to a complete workout program, be sure to visit athleanx.com and use the program selector tool to find the program that matches your current goals. By training like an athlete you can see some of your fastest increases in strength and muscle size over the next 90 days. For more videos on how to increase your bench press and the best way to get a bigger chest through bench pressing chest workouts, be sure to subscribe to our channel here on youtube and remember to turn on your notifications so you never miss a new video when it’s published. Build ripped athletic muscle here - 🤍 Subscribe to this channel here - 🤍
► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: 🤍 ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: 🤍 CONNECT WITH ME Blog: 🤍 Instagram: 🤍 Facebook: 🤍 GET YOUR FREE CUSTOM MEAL PLAN 🤍 - Bench Press Plateau? 10 Tips For A Bigger Bench 🤍 Tip #1: Have realistic expectations The first thing to ask yourself is if you're TRULY in a bench press plateau to begin with. Building significant bench press strength takes time and patience and is accomplished in baby steps. For example, adding just 1 pound to either side of the bar per week would still produce over 100 pounds gained over the course of a year. Take a look at your workout logs and if the numbers are consistently increasing (even 1 extra rep with the same weight is still good progress) then you're probably on the right track and may not need to change anything at all. Tip #2: Prioritize Whichever exercise is performed first in your workout is the one that will experience the fastest strength and muscle gains. If your bench press has hit a strength plateau but your other lifts are improving, make sure to position the barbell bench press as the first exercise in your workout. Tip #3: Improve your technique Remember that bench pressing is a SKILL, and it must be learned and improved on if you want to gain strength as effectively a possible. Often times fixing a bench press plateau is a matter of fixing your bench press form. You can find plenty of detailed bench press tutorials online that can guide you through all of the proper form cues needed to optimize the lift. Tip #4: Bench more often Bench press stuck? Often the simplest solution is to just increase your bench press frequency and/or volume. If you're currently benching just once a week, increase it to twice a week or even three times per week. If you're currently doing 3 sets of bench press per chest workout, up that to 4 or 5 sets. Tip #5: Include accessory lifts The bench press exercise is a compound movement involving the pecs, shoulders and triceps, and if you have a weak link in there somewhere, a bench press plateau can often result. If you tend to get stuck at the bottom of the bench press, then your pecs or shoulders need to be strengthened. In this case you can use a dumbbell press, paused bench press and/or overhead press to assist you. If it's the upper half of the lift where you tend to get stuck, your triceps need more work. Try using a close grip bench press, board press/pin press and/or tricep extensions in this case. Tip #6: Bump up your calories A bench press plateau (or any strength plateau in general) can often just be the result of you needing to add more overall mass to your frame. If you want a bigger bench press, just becoming bigger in general is often the answer. Adding 100-200 calories on top of your current intake might be all you need if your bench press is not increasing at the moment. Tip #7: Do a weight acclimation warmup This will prime your muscles and nervous system prior to your bench press workout for optimal strength output. Here's a warmup template you can follow where the % given is in relation to the weight you'll use on your first heavy bench press set: Set #1: 40% x 8 reps Set #2: 55% x 5 reps Set #3: 70% x 3 reps Set #4: 85% x 2 reps Set #5: 100% x 1 rep Tip #8: Lower your rep range If your bench press reps have been primarily landing around the 8+ range, try decreasing that to about 4-6 per set. Lower reps will build more raw strength and could give you the extra boost needed to break through your bench press plateau. Tip #9: Increase your rest time Shorter rest times are fine for smaller less demanding isolation lifts, but if want a bigger bench press and the numbers aren't budging, try resting for longer in between sets with periods of around 3-4 minutes or more. Tip #10: Microload If you're not able to crank out any additional reps with your current bench press weight but increasing the load by 5 pounds feels too heavy, try microloading instead with a 1.25 pound plate on each side or even less. Microplates can be purchased online or locally and can help you land in that middle "sweet spot" needed to achieve further bench press progression. Apply these 10 bench press tips to your chest workouts and you should be back on the road to a bigger, stronger bench press in no time. P.S. If you found these muscle building tips helpful, make sure to get your personalized training, nutrition and supplement plans using my video presentation below: 🤍
Online coaching - email: mattdoesfitness🤍hotmail.com MyProtein UK - 🤍 20% discount code - ‘MATT20’ MyProtein US - 🤍 20% discount code - ‘MATT20’ PROMiXX - 🤍 10% discount code - 'MATT10' Muscle Food - 🤍 10% discount code - 'MATTDOESFITNESS10' Facebook - 🤍 Twitter - 🤍 Instagram - 🤍 25,000 calorie challenge - 🤍 20,000 calorie challenge - 🤍 If you like powerlifting & bodybuilding interspersed with full days of eating, epic cheat days and epic cheat meal videos, then you've come to the right place! Today I explain how to not die when bench pressing alone and show you how to bench press heavy and safely without a spotter. Enjoy...
This is going to be a 6 part series on how to get a stronger bench press, squat, and deadlift. Who better to explain it all than the one and only Dave Tate. We headed over to Elitefts for this epic 6 part increase your strength series. Today we are talking about the bench press. We have five exercises that are guaranteed to increase your bench press. If you start to use the tips Dave gives you in this video, you will be on your way to a huge bench press. Make sure to check back tomorrow for the 5 techniques that will increase your bench press. As Dave said the exercises are only 10% of the equation. Techniques are 80% so you don't want to miss this. 1.) Close grip bench press 01:03 2.) Floor press 07:29 3.) Close grip incline press 11:50 4.) Lat work 14:55 5.) Shoulder work 18:45 part 2 bench Techniques 🤍 Make sure you check out the whole playlist with Dave Tate: 🤍 Pectoral muscles (colloquially referred to as "pecs") are the muscles that connect the front of the human chest with the bones of the upper arm and shoulder. Deep muscles of the chest, including pectoralis minor, serratus anterior, and subclavius (Gray 1918) Pectoralis major is a thick, fan-shaped muscle, which makes up the bulk of the chest muscle. It lies under the breast. It serves to flex, extend, and rotate the humerus, the long bone of the upper arm. Pectoralis minor is a thin, triangular muscle located beneath the pectoralis major. It attaches to the ribs, and serves to stabilize the scapula, the large bone of the shoulder. The pectoral fascia is a thin layer of tissue over the pectoralis major, extending toward the latissimus dorsi muscle on the back. Along with the pectoralis major and pectoralis minor, the subclavius muscle forms the axilla or armpit. The subclavius moves the shoulder downward and forward. Serratus anterior is another muscle on the front of the chest. It moves the scapula forward around the torso, as when throwing a punch. Between the ribs are various groups of intercostal muscles, which help with breathing. Member website: 🤍 Shirts 🤍 Supplements: 🤍 Discount code - MDYOUTUBE10 IG: 🤍 Facebook: 🤍 bench press equipment Make sure you like the video share the video and subscribe to the channel. And if you would like me to answer any of you question please ask them in the comment section. #BenchPress #DaveTate #JohnMeadows
For Online training/Business: fitminds001🤍gmail.com connect with me on Instagram- singha10 🤍 . Yash Instagram 🤍 In this video I've talked about the things you can apply to increase your bench press lift. These tips are based around the right technique and training plan . On the technique Part. - LEG DRIVE Using a leg drive and correct foot positioning while benching is the first step to a good lift. Set your feets and squeeze your glutes as if you're pushing the land behind. - Make sure your eyes are under the barbell and Slowly settle down on the bench and try to depress your scapulla. - Avoid any hyperextension of wrists. Try to work on a good solid arch. Accessory lifts Floor Presses Lie flat with your knees bent and hold a pair of dumbbells to the sides of your chest with your elbows resting on the floor. Squeeze your shoulder blades together, then press the weights to the top. Lower the dumbbells under control. This can help you with the explosiveness strength while performing bench. Pause Barbell Bench press lower the bar and keep it there in the isometric position for a second or two and then quickly press it up. Muscle groups working Together While Benching Shoulders and triceps play a very important role so it's advisable to prepare them for heavy load and do sets of 2-6 for them too #benchpress For any doubts follow on Instagram 🤍 The Camera I use Canon 200d: 🤍 Things that can help you in Your training Whey Proteins Asitis Raw Protein 🤍 Muscleblaze Raw whey protein : 🤍 Ultimate Nutrition prostar Whey protein 🤍 Optimum Nutrition Whey 🤍 My favorite Pre Workouts 🤍 🤍 Biotin Supplements hair and skin 🤍 weight training belt 🤍 Powerlifting shoes 🤍 Running Shoes 🤍 Food weighing 🤍 wrist straps 🤍 knee straps 🤍 Bodybuilding Books 🤍 🤍 🤍 🤍
Chad Wesley Smith presents a step by step guide of how to design effective bench press training programs by individualizing volume, frequency, exercise selection and progression strategy for each lifters needs. How To Design A Squat Program: 🤍 How To Design A Deadlift Program: 🤍 Videos referenced here are: Principle of Overload: 🤍 Finding Your MRV: 🤍 Finding Your Frequency: 🤍 Undulating Periodization Strategies: 🤍 Best Exercises to Improve Your Bench: 🤍 Utilizing Variation for Fatigue Management: 🤍 Addressing Bench Press Weak Points: 🤍 Selecting & Progressing Weights: 🤍 Try the JuggernautAI App for 2 weeks FREE at 🤍 Learn more: Powerlifting Program Design Manual: 🤍 Scientific Principles of Strength Training: 🤍
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Wide grip vs close grip bench press for a bigger chest. A wide grip activates more chest and shoulders and less triceps while a close grip involves more triceps and less chest and shoulders. A wide grip also allows for a stronger bench. So if your focus is to build the chest, do a wide grip, but if you want to emphasize the triceps, do close grip. FULL WORKOUT and Diet plan: 🤍 ► Sign-Up for Amazon Price Free 30-Day Trial: 🤍 ► Try Audible Plus Free for 30 Days: 🤍 ► Heavy Duty Workout Resistance Bands: 🤍 ► Pullup Resistance Bands: 🤍 ► Abs Wheel Roller: 🤍 ► Lifting Straps (My favorite): 🤍 Follow me on: Tiktok 🤍 IG: 🤍 I’ll answer your questions or coach you 1:1 here: 🤍 Business Inquiries: deltabolic🤍gmail.com Anti-Swear Odor Workout Face Masks 🤍 ► Support me on PATREON: 🤍
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If your want your flat bench press strength to increase, integrate them into your chest workouts 2-3 a week - lift heavy! Instagram 🤍nxvid TikTok 🤍bynavid