Bench press

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The Official Bench Press Check List (AVOID MISTAKES!)

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11.01.2017

Train like an athlete step by step - 🤍 Subscribe to this channel here - 🤍 The bench press is one of the most classic powerlifting lifts you can add to your chest workout. That said, it is one of the most complex simply because there are so many places in the lift that you can go wrong. In this video, I created a check list to give your helpful reference for each of the most important places in the lift that you will want to get right so you can increase your gains and keep your joints safe in the process. As a physical therapist, one of my biggest concerns will always be the long term safety of a movement as well as the risk to reward ratio of performing the lift. In the case of the bench press, this is one of the most fundamental power moves that all athletes and novice lifters should master. There are plenty of things that can go wrong however, and the joints like the shoulders, wrists, elbows and even your back can become vulnerable if you don’t get it right. The first thing you need to note is where you are going to be doing the bench press in the first place. Ideally, you’ll have access to a power rack that you can set up a bench in and have the appropriate pins in place to catch the bar should you fail. If doing it here, you will also want to put the clips on the ends of the bar for added safety. If you are training at home however, the clips might be best left off the bar just in case you get stuck under the bar and need a way to dump the weights to get out from under it. Next the alignment of the bar in the rack and the bench on the bar is crucial to setting up a good lift. Simple enough, but make sure that everything is centered before laying back on the bench. Next look up at the bar and ensure that your eyes are at the same height as the bar itself. This will set you up for a good liftoff from the rack. Along the same lines, you want to be sure that your bar holders are not too high or too low. If you arms are fully extended as you reach up for the bar then you are set too high and will have no leverage when it comes to lifting the bar out of its resting position. Next focus on the position of your feet and your chest before initiating the liftoff. Your feet need to be under your knees in order to be able to contract the glutes during the movement and add to your pushing power on the bench press. If they are too far out in front of you, much of your pushing power will be lost before you even begin. Likewise your chest must be arched. This establishes a stable base of your shoulder blades pushing down and into the bench, which will act as a counterforce for the bar as you press it in the opposite direction. Lift the bar and tighten the abs as you lower it down to the chest. The bar path is crtiical. Make sure it is traveling down and forward and not just straight down. This will be more easily accomplished by keeping your elbows tucked closer to your sides, about 75 degrees away. At the end of your set, fully straighten the elbows and then slowly allow the bar to travel backwards towards the catches. From here, lower the bar once it has engaged the rack and you’re done. A perfectly executed bench press set. Let the chest gains begin, and let the healthy shoulders and joints continue! If you are looking for a complete training system that puts the science back in strength to help you get the most out of every lift while keeping the latest in sports medicine at the forefront of your workouts to ensure your gym longevity, head to 🤍 and get your ATHLEAN-X Training System. Start training like an athlete so you can look like an athlete in the next 90 days and beyond. For more chest workouts and videos on how to do the bench press and the best bench press for your upper chest, be sure to subscribe to our channel here on youtube at 🤍

Uitleg van de Bench press (bankdrukken)

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05.09.2016

Bekijk hier de uitleg van de Barbell Bench press (bankdrukken). Personal coach Nick Fennema geeft je een aantal handige tips. Nieuw op ons kanaal? Abonneer hier: 🤍 Volg FIT.nl 👇 | Website 🖥️ 🤍 | Instagram 📸 🤍 | Facebook 📱 🤍 | Twitter 🐦 🤍

How To: Barbell Bench Press

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FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - 🤍 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: 🤍 Twitter: 🤍 Facebook: 🤍 Instagram: 🤍 Website: 🤍 (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: 🤍 BodyBuilding.com: 🤍 🤍 Code: 5OFF100 ($5 off $100+) 🤍 Code: 10OFF200 ($10 off $200+) 🤍 Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): 🤍 Swole O'Clock - Top Quality Bodybuilder Wrist Watches: 🤍 FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - 🤍 Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - 🤍 Fitness Genes - Maximize YOUR Genetic Potential! - 🤍 THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - 🤍

How To Get A Huge Bench Press with Perfect Technique

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04.12.2018

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.

The Fastest Way To Blow Up Your Bench Press (4 Science-Based Steps) + Sample Program

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06.10.2019

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.

Why The Bench Press Isn't Growing Your Chest

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11.04.2021

For many of us, the bench press tends to be a movement that frequently causes discomfort in the shoulders, elbows, and wrists. Or is a movement that we have trouble feeling activate our chest. Most of these problems are due to our individual anatomy, as the way that our bones are structured and muscles are aligned will affect how exactly our bench press technique should look. A less experienced, taller individual with longer arms and a relatively flatter chest will have a bench press setup (e.g. grip width) that looks quite different than a more experienced, shorter individual with shorter arms and a bigger well-developed chest. If one tried to copy the other simply because it felt “good” for the other person, they would likely end up with aches and pains over time. And not be stimulating their chest as well as they could be if they tweaked their bench pressing form based on their individual anatomy. In this video, we’ll show you how to do the bench press according to your anatomy in 3 easy steps. A disclaimer: the bench press is not absolutely necessary for you to do. For some individuals it’s a great, effective movement at growing the chest and the overall upper body musculature. Whereas for others, it’s just not the best exercise for their structure especially since the barbell forces you into a fixed hand position. So if your main goal is to build muscle, just realize that you can accomplish this just as effectively with other exercises like machine presses, dumbbells, and even push-ups if properly progressed. But, before you actually make that decision, run through the following 3 steps. The first thing you need to do about your bench pressing form is determine what elbow angle is going to best activate your chest while minimizing any discomfort as you press. Align your elbow angle with where the majority of your chest fibres run. This will vary for each individual. For most people, an elbow angle of somewhere around 45 degrees to about 70 degrees will best line up with and activate their chest fibers when they press while being safest on the shoulders. Play around within this range to see what feels best. You can also experiment using and play around with the elbow position. A lower elbow angle may bias more of your upper chest fibers, whereas a more flared out elbow angle biases more of your mid and lower chest fibers. It’s now time to set up your bench press grip width to enable you to actually use that elbow angle as you press. The way you do this is by ensuring that at the bottom of the press, your forearms are vertical with your elbows stacked directly under wrists, both from the front view and the side view. If in step 1 you chose an elbow angle that’s tucked a bit more to around 45 degrees, then you’ll have to use a more narrow grip. Whereas if you chose a more flared out elbow angle step 1, then you’ll need to use a slightly wider grip. Play around with different grip widths, take a look at your forearms at the bottom position, and record yourself from the front and side view to double check that they’re aligned. The last thing you want to refine in your bench press technique is to ensure you maintain at least some degree of an arch in your upper back. This helps activate more of chest, specifically the mid and lower fibers, by putting them in a better aligned position to do work while also keeping your shoulders in a safer position. But as for how much of an arch you should use, this will depend on your individual chest fibers, the structure of your sternum, and the overall size of your chest as well. Generally, most people will get the best activation somewhere between an arch that isn’t completely flat against the bench, but also isn’t as exaggerated as a powerlifter’s arch for example. So again, play around with it to find the optimal position. And there you have it. You now know how to do the bench press for more gains – and fewer injuries. Go through this step by step process, experiment with it, and find what works best for you and your body. If you want to build muscle as effectively as possible while minimizing your risk of injury, then you need to not only pick the right exercises but also ensure that you set up and execute them in the right way and in a way that’s based on your individual structure. For a step-by-step program that does just that for you, by showing you exactly how to train and how to eat week after week so that you can transform your specific body as fast as scientifically possible, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: 🤍 Subscribe to my channel here: 🤍 MUSIC: Lakey Inspired

Bankdrukken: hoe moet je bankdrukken en wat zijn belangrijke aandachtspunten?

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14.09.2019

Denk je aan het trainen van je borst dan denk je aan bankdrukken. Bankdrukken is één van de meest populaire en bekende oefeningen in fitnessland. Hieronder lees je hoe je moet bankdrukken en waar je op moet letten. WAT HEB JE NODIG? Wanneer je wilt gaan bankdrukken heb je het volgende nodig: ✔️ Een barbell ✔️ Een drukbank ✔️ Optioneel: schijven om de barbell mee te verzwaren DE BASIS Plaats je handen ongeveer 20 centimeter wijder dan schouderbreedte op de barbell en laat deze vervolgens zakken tot hij de onderkant van je borstbeen aantikt. Vervolgens stoot je de barbell met beheersing weer omhoog. AANDACHTSPUNTEN TIJDENS HET BANKDRUKKEN Een aantal punten waar je op moet letten: ✔️ Plaats je handen niet te smal; je onderarmen horen haaks te staan op de barbell zodra deze de onderkant van je borstbeen aantikt. ✔️ Zorg ervoor dat je je polsen recht houdt, doe je dit niet dan kan dat pijnklachten gaan veroorzaken in je polsen. ✔️ Trek je schouderbladen naar achter en houd je schouders laag. Vooral bij het uitstoten heeft men nog wel eens de neiging om de schouders mee naar voren te drukken, dat is niet de bedoeling en heeft niets met het trainen van je borst te maken. Meer informatie en gerelateerde afleveringen → 🤍 #bankdrukken #benchpress #borsttrainen VRIENDJES WORDEN OF OP DE HOOGTE BLIJVEN? Subscribe op YouTube → 🤍 Website → 🤍 Instagram → 🤍 Facebook → 🤍 TRAINER TOM ALS PERSONAL TRAINER? Geen probleem → 🤍

How To Bench Press For Chest Growth (2 Quick Fixes For Faster Gains)

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17.11.2019

How many times have you heard, “Want a bigger chest? Then you have to bench press." Well, this is actually a pretty good answer to how to build a bigger chest. But it seems that some individuals just don’t seem to respond as well as others do when it comes to developing their chest mass with this chest exercise. Yes, genetics can play a role in determining this. But research clearly indicates that you can improve the resulting chest growth you experience from the bench press by applying a few simple bench press tips for a bigger chest. In this video, find out how to bench press to fix your bench press technique and boost the resulting chest gains you get from your chest workout. First, when it comes to how to build a bigger chest with the bench press, you need to be able to keep your chest up and out and your shoulder blades retracted back or pinched together. This then naturally creates a slight arch in your upper back with space between your back and the bench, and is a position that you need to maintain as you’re pressing. Not only is this position safer on your shoulder and contributes to a stronger press, but based on biomechanical analyses of the bench press, we know that it also increases the involvement of the chest in the movement by preventing the front delts from rounding forward and taking over. So, if you want optimal chest growth from the bench press, you need to improve on your mobility restrictions. Basically, the two things you need to focus on are both opening up your chest and getting more upper back mobility in your thoracic spine so that you can keep that chest up and out and that upper back arched back as you press. And one great dynamic stretch to help you achieve this are snow angels on a foam roller. By regularly doing exercises like this to open up your chest and loosen the upper back, you’re going to then be able to get into a much more efficient benching position to actually use and place tension on your chest instead of the front delts. Research has consistently shown that improving the activation of your chest as you bench can lead to greater growth. You can do so by being mindful of the following bench press tips for bigger chest. First, it’s important to understand what the chest does in the first place: horizontal adduction. And it is simply the act of pulling your arm towards the midline of your body. So whenever we perform the bench press, it’s the horizontal adduction and movement of our arms together that’s activating our chest and as a result presses the weight up. And in order to properly activate your chest while you bench, you need to learn how to pull your arms together by using your chest muscles as opposed to other muscles. Once you’ve learned how to activate your chest muscles, it’s time to apply what you learned to your bench press technique. Start with just the bar but before lowering it, pre-activate your chest by thinking about bringing your hands inwards and pulling your biceps in towards each other. Obviously your hands won’t move but this will just help you engage your chest. After this, start slowly performing reps with the bar but you should no longer be thinking about just pressing the weight up. Instead, on the way up of every single rep I want you to just think about pulling your biceps together. So focus on points A and points B that we previously went through, and just think about bringing those two points together every single rep. And so, you’ve effectively minimized the involvement of your front delts, which is undoubtedly going to lead to developing chest growth in the long run even if you’re using a lighter weight. If you want to see the best results and build muscle in the right areas, then you need to be activating the right muscles during all of your exercises and executing these movements optimally. Which doesn’t just apply to the chest, but to all your other muscle groups as well. And for a step-by-step program that provides you with these crucial muscle activation drills and exercise tutorials so that you know exactly how to build muscle most effectively and in the right areas, take the analysis quiz below to discover what program is best for you and your specific situation: 🤍 POSTURE VIDEO: 🤍 MUSIC: 🤍 Filmed by: Bruno Martin Del Campo STUDIES: CHEST GROWTH 🤍 🤍 BIOMECHANICAL ANALYSIS 🤍 CHEST ACTIVATION AND GROWTH 🤍 🤍

The ULTIMATE Bench Press Tutorial (Feat. Julius Maddox)

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23.06.2022

Learn how to bench press with the strongest bench presser in the world 🤍irregularstrength. The brand new 🤍Eleiko bench/squat rack combo shown in todays video can be found at: 🤍 Get my book on fixing injury here: 🤍 Get my book 'The Squat Bible' here: 🤍 Get my 13-Week Squat Program? 🤍 Get olympic weightlifting programming (part 1): 🤍 Get olympic weightlifting programming (part 2): 🤍 Show Sponsors - TYR: 🤍 - Bandbell: Check out their amazing bars here: 🤍 Subscribe to the channel: 🤍 Check out the Eleiko products I use here: 🤍 Recommended products: 🤍 FitMap: 🤍 Support SquatU & join monthly live Q&A: 🤍 Connect with SquatUniversity: Visit the website: 🤍 Like the Facebook page: 🤍 Follow on Twitter: 🤍 Follow on TikTok: 🤍SquatUniversity Follow on Instagram: 🤍 Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App Shout out 3d4Medical with the Complete Anatomy App visual of the body shown in today's video. Music by Damien Sebe - Skate Park - 🤍 Music by A Magnificent - Fresh Fit - 🤍 #benchpress #bench

How to BENCH PRESS with Good Form - Quick and Easy Technique Fix

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14.01.2022

Are you looking for a new strength training program? Check out my new app, Stronger by the Day at 🤍 Not only does the app make it easier than ever to access Stronger by the Day programming, it tracks all of your data, suggests incremental weight increases, and provides a simple way to make substitutions when needed, keeping you progressing on your fitness journey. Join for only $9.99/mo: ✦ 🤍 ✦ Chapters: Intro 00:00 Equipment 00:06 Set Up 00:21 Execution 03:22 Descent 03:48 Wrap Up 04:38 Today for 5 Minute Friday I'll teach you everything you need to know about the BENCH PRESS in just 5 minutes. I'll cover everything from eye gaze, to setting your shoulders, wrist alignment, the arch, the handoff, and finally the press itself. Plus I'll show you my NEW APP, Stronger by the Day. Join for only $9.99/mo: ✦ 🤍 ✦ Ready to start strength training, but don’t know where to begin? Check out my FREE program, Before the Barbell, that will take you from gym newbie to confident lifter in 8-weeks. ✦🤍 ✦ Are you pregnant or recently postpartum? Your body’s changing, and your training plan should too. Join our strength training program, Plus +1 that is designed to help you feel confident, strong, safe, and knowledgeable in every phase of pregnancy (trying to conceive phase included) - both in the gym and at home. ✦ 🤍 ✦ • • • • • • • • • • • • • • • • • • • • • • • • • • • Looking for a supplement company that’s transparent and will never target you’re insecurities? Checkout my new company, Buff Chick Supplements for all your supplement needs. All of our products are third-party tested so that you know exactly what you’re getting. ✦ 🤍 ✦ • • • • • • • • • • • • • • • • • • • • • • • • • • • Connect with me more: INSTAGRAM ✦ 🤍 FACEBOOK ✦ 🤍 • • • • • • • • • • • • • • • • • • • • • • • • • • • SHOP MY MERCH + EQUIPMENT ✦ 🤍 Glute Bands ✦ 🤍 Wrist Wraps ✦ 🤍 Lifting Belt ✦ 🤍 • • • • • • • • • • • • • • • • • • • • • • • • • • • BUSINESS INQUIRIES: kat🤍megsquats.com • • • • • • • • • • • • • • • • • • • • • • • • • • •

675LBS/307KG BENCH PRESS PR

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Visit Team Personal Record for NEW Programs and LIVE Workouts 🤍 PROMO: Use coupon code LAUNCH20 for 20% off regular rates! Visit PR Lifestyle for all my merch 🤍

How To Bench Press Without Shoulder Pain (4 Mistakes You’re Probably Making)

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17.03.2019

The bench press is one of the most effective exercises for developing and strengthening the upper body. However, despite its effectiveness, it’s also the one exercise that lifters seem to have the most trouble with; primarily due to shoulder pain when benching or after benching. And in many cases, this is simply a result of various tweaks that need to be made in your bench press form. In this video, I’ll go through exactly how to bench without pain and how to permanently avoid shoulder pain when benching. The first bench press form mistake people make that causes shoulder pain is failing to retract the shoulderblades throughout the press. Whenever we’re benching, we want to have our shoulder blades retracted or pinched together as if you were going to pinch a pencil between those blades. If we don’t have the shoulder blades retracted what actually tends to happen is the upper arm will round forward which can cause shoulder pain when benching. So what you want to do is before you press, depress your upper, and then pinch your shoulders blades together. Then, maintain this tightness by actively squeezing your shoulder blades together as you bench press, and avoid the mistake of opening up the shoulder blades and losing tightness at the bottom or as you push up. Another common mistake contributing to shoulder pain while bench pressing is benching with a completely flat back. Although most people won’t need an exaggerated arch as seen with powerlifters, you do want to ensure there’s some arch present between in your upper back. And the reason for this is similar to what we saw with retracting your shoulder blades, as a slight arch in the upper back places the glenohumeral joint in an externally rotated, safer position. But to properly implement this while avoiding injury, note that you’re not simply arching your lower back. What you want to do is arch your upper back instead by retracting your shoulder blades as we previously discussed, and then raise your chest up towards the ceiling which will naturally create space between your back and the bench which you then want to maintain as a solid base of support for your press. Next, to bench press without pain, you need to avoid the mistake of touching the bar too high on your chest while excessively flaring the elbows out at a 90 degree angle and pressing the bar straight up and down. This puts the shoulder in an internally rotated position and can thus cause pain when benching. So what you want to do is instead realize that the bar path of your bench press shouldn’t be straight up and down. It should actually start above your shoulder, come down to around the level of your sternum or nipple height and then curve diagonally back towards the starting point. And to achieve this without harming your shoulders, you need to tuck your elbows to roughly a 75-degree angle such that your elbows remain closer to the body and more or less directly under the bar throughout each rep. This will not only lead to a safer press, but a stronger one as well. Lastly, avoid the bench press form mistake of not having your elbows stacked under the bar. This creates unnecessary torque on the shoulder joint which can then cause shoulder pain. If your elbows are unaligned when viewed from the front or back, then the problem is likely with your grip width that needs adjusting. If your elbows are unaligned when viewed from the side, then it’s likely that you’re overtucking your elbows too close to your sides when you press. So to fix this, you simply want to adjust the angle of your elbow during the press by flaring them out a little more such that they remain relatively underneath the bar. Now if you want to see the best results then it’s vital that you not only choose the right exercises and variations, but that you also implement and progress them correctly within your routine. And this is exactly what my Built With Science programs do. They’re designed to be an all-in-one evidence-based program that optimizes all your training variables AND nutrition such that you’re able to progress as quickly as possible. To get started, simply take my starting-point analysis tool further below to find which program is best for you: 🤍 WRITTEN ARTICLE: 🤍 FILMED + MOTION GRAPHIC EDITING DONE BY: Abdo Megahid Vimeo: 🤍 Facebook: 🤍 Instagram: 🤍abdohmegahed FILMED AT: Club One Fitness 🤍 STUDIES: 🤍 🤍 Music: Soundcloud.com/lakeyinspired

Learning to Bench Press | The Starting Strength Method

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11.05.2020

How to bench press as taught by Mark Rippetoe in Starting Strength: Basic Barbell Training. In this instructional video, you'll learn the correct positions and movement for the bench. Find a Coach: 🤍 Starting Strength Gyms: 🤍 Find an affiliate: 🤍 Become a Starting Strength Coach: 🤍 Starting Strength Online Coaching: 🤍

How to Bench Press: 5 Simple Steps

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27.05.2021

Understand that by lowering down to the base of your sternum and then back up (into balance over the shoulders at the top) the bar will naturally take a bit of an arcing path. I like to think of it as pressing the bar up a ramp back over my shoulders. 📐↖️ #BenchPress #Fitness #Shorts . . Train WITH me on my Training App! ⇨ 🤍 Access to my own actual workout schedule 👀 complete with: ✅    Instructional training videos ✅    My personal training notes ✅    "Chat with Davis" feature ✅    Community news feed ✅    Weight & PR tracker ✅    Food macronutrient tracker ✅    Progress photo uploader ✅ 7 Badass Workouts Available Each Week I provide you with everything you need to succeed. Train with me and we’ll kill it ✊🏼 . . Instagram ⇨ 🤍 TikTok ⇨ 🤍

How to Bench Press With Mark Rippetoe | Art of Manliness

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04.05.2015

Mark Rippetoe, author of Starting Strength, shows Brett how to bench press correctly. Be sure to check out Mark's website at 🤍

How To Get A Stronger Bench Press (3 Proven Methods You Need To Start Using)

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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 🤍

5 Ways To INCREASE Your Bench Press

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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 [1] 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 [2] 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 [3] 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 [4] 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. [5] Effect of Muscle Actions Against Strength Gains

How to Perform Bench Press - Tutorial & Proper Form

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BUFF DUDES T-SHIRT! 🤍 Bench Press is one of the best exercises in your arsenal; you've just gotta know how to do it right. In this video we show you how, going over technique, form and how to perform the perfect Bench Press! Coming next: Zottman Curl Facebook: 🤍 Instagram: 🤍 Twitter: 🤍 Buff Dudes / Fitness / How to Perform Bench Press Starring: Hudson, Brandon White Shot n' Edited by: Hudson Music by Kevin MacLeod Griphop - ISRC: US-UAN-11-00413 Impact Intermezzo - ISRC: US-UAN-11-00620 Bench Press Art & Buff Dudes logo by Brandon Pixel Art By João Victor G. Costa (JinnDev)

BENCH PRESS NEAR DEATH EXPERIENCE

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SJOERD (18) GAAT VOOR NIEUWE PR 182,5KG BENCH PRESS & MAX EZ CURL BATTLE!

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Mijn Website voor Schema's & Personal Training 🤍 E-Mail adres (voor schema's of business samenwerkingen): anthonykruijverfitness🤍gmail.com Myprotein webshop: 🤍 Gebruik de kortingscode '' anthony '' voor 35% discount van je hele bestelling! Mijn social media: 🤍 Vragen? Stel ze onderaan de video!

Dumbbell Bench Press (BETTER CHEST ACTIVATION!)

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Get more from every workout - 🤍 Subscribe to this channel here - 🤍 The dumbbell bench press is one of the most classic chest exercises you can do to build a bigger chest. That said, it is not the chest alone that powers the dumbbells up on every rep. The shoulders and triceps are very much involved in assisting with the exercise as well. This can be a problem however when either one of these ancillary muscle groups starts to take over the movement and takes away from the contribution of the chest muscles. In this video, I am going to show you how to influence the amount of work that is being done by the chest during the exercise with just a few simple tweaks to your hands. By simply adjusting the way that you hold the dumbbells and how you move your hands through space as you press the dumbbells, you can greatly impact the muscle group that takes on the brunt of the work during this popular chest building exercise. In order to hit the chest more during the db bench press you are going to want to lead with your thumbs during the press. What does that mean? It means that as you press the dumbbells up over your chest you are going to want to tilt them ever so slightly so as your thumbs are pointing up towards the ceiling and your pinkies are tilting downward. This will have the effect of letting the inner half of the dumbbell raise higher than the outer half. It is important to point out that you are going to want to do this from a position of your hands facing forward during the press, not towards each other. The reason why this alteration in the position of your hands has such a profound effect on the muscles in your chest is because of what it does to the upper arms when pressing. By having your thumbs ride upwards as you press the dumbbells up, you are getting your biceps to get closer to each other during the ascent. This has the effect of increasing horizontal adduction at the shoulder which is a key component of chest activation. On the other side of this however is that fact that if you do the same exact movement with your thumbs but out of a neutral (or palms facing each other) grip, you would be doing the opposite of what you are trying to do. Here you would be activating your front deltoid muscle substantially more. For most of us, this is the exact thing we are trying to avoid during the dumbbell bench press. If you feel most of the work being done by your shoulders during a bench press you will definitely want to avoid the neutral grip position as well as the changes and cheats to your wrist placement during the press. Finally, if you have a bad shoulder and you feel too much pain in the joint during the bench press you can try the variation that I show here last. In this case you want to lead with your pinkies instead of your thumbs. This will take a lot of the strain off of the shoulder and shoulder capsule and instead let the triceps help out the chest to perform the movement. As I said, this is really useful if you don’t want to have to give up dumbbell bench pressing entirely because of shoulder pain. If you found this tip helpful and wish you could train with a complete program that has these tips and more built into it to help you get much more out of your training, be sure to head to 🤍 and get the ATHLEAN-X Training System. For more videos on how to get a bigger chest and the best home chest exercises for mass, be sure to subscribe to our channel here on youtube at 🤍

How I Coached My Client To A 405 Lb Bench (My Best Bench Press Tips)

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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.

How to Bench Press with Proper Form (AVOID MISTAKES!)

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How to Bench Press with Proper Form | Mind Pump FREE GUIDE: How To Build A Great Chest! 🤍 Subscribe to Mind Pump TV here: 🤍 Learn how to bench press with this great guide. Bench Pressing is a staple movement of weightlifting and is important to preform properly. By doing so, you can build a great looking chest and ensure that your muscle building progress is always upwards. FREE GUIDE: How To Build A Great Chest! 🤍 Subscribe to Mind Pump TV here: 🤍 0:47 - Retract your shoulders 1:20 - Points of contact 1:47 - Natural lower back arch 2:30 - Bench press grip (hand placement) 3:32 - Barbell path 4:48 - Generating power + feet placement 5:21 - Breathing + bracing The bench press is considered one of THE foundational exercises for the upper body for good reason. It trains all of the “pushing” muscles in a way that allows for heavy loads and develops the chest, shoulders, and triceps extremely effectively. It would be very difficult to find a bodybuilder who didn’t develop their chest muscles without the use of the bench press. It's also one of the “big 3” movements that powerlifters compete in along with the squat and the deadlift. One of the most common questions that people ask others to gauge their strength is “how much can you bench.” That all being said the bench press is also responsible for many shoulder, pec and elbow injuries. In fact, a damaged AC joint in the shoulder is sometimes referred to as “bench press shoulder.” If done properly the bench press can develop impressive muscle and strength. Below we list how to set up and execute a proper bench press for maximum power, strength, chest development and in a way that minimizes the risk of injury. Step One: Lay down on a flat bench. Your feet should be on the floor and NOT up in the air or on the bench. Keep the knees bent at 90 degrees with your feet directly under your knees. Your upper back, shoulder blades, and butt should be in contact with the bench and should remain in contact with the bench. Your low back should have a natural arch and should not be in contact with the bench. Step Two: Grab the bar with a relatively wide distance. Your grip should be wider than your shoulders. Typically, your ring finger or pinky finger will be placed on the rings that are present on all bench press bars. Step Three: Squeeze your shoulder blades back and down. In other words, pinch your shoulder blades together while simultaneously bring them down your back…basically don’t let them shrug. Step Four: Grip the bar hard and unrack the weight. Brace your entire body. Slowly lower the weight to below your nipple line. Your elbows shouldn’t be out at 90 degrees (that a great way to hurt your shoulder). Elbows should be at about 75 degrees. Touch your chest with the bar and press it all the way back up. It should take you about 3 seconds to lower the bar and about 1-3 seconds to raise the bar. That’s it! You are bench pressing! You are on your way to developing a muscular chest, shoulders, and triceps! For more chest workouts and videos on how to do the bench press and the best bench press for your upper chest, make sure to subscribe to Mind Pump TV for all of our awesome fitness information: 🤍 Connect with Mind Pump: 🤍 🤍 🤍 🤍 🤍

How to Properly Perform the Bench Press

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Subscribe to Mind Pump TV - 🤍 Official website : 🤍 Find Mind Pump on Instagram: 🤍 On Facebook: 🤍 And Twitter: 🤍

200KG Benchpress Door Goud Droog Winnaar

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Top 3 Goud-Droog winnaars winnen een training met Team Goud in de Gouden Tempel! Er worden een hoop PR's gezet in de gouden gym en geven Joel Beukers, Sam Hoogland en Hennes gouden tips om oefeningen uit te voeren. Schrijf je vandaag in voor de Goud-Droog Challenge: 🤍 Er is een nieuwe Groei-Maatje Voor Goud App! Dit wordt het sociale platform voor fitness fanaten! In de App kan je speciale voeding- en trainingsschema’s van Joel Beukers inzien en uitvoeren. Elke Groei-Maat krijgt zijn eigen profiel en kan berichten, foto's en afgeronde trainingen posten op de Groei-Muur. Functies uitgelicht: Groei-Muur: Je kunt nu foto's, berichten en afgeronde work-outs delen met jouw Groei-Maten in de App. Power-Level: Jouw profiel groeit met je mee, bij elke afgeronde oefening verdien je Groei-Punten waardoor jouw Power-Level omhoog gaat. Kilogram wegwerken: Tijdens je training houdt de App bij hoeveel sets, reps en kilo jij wegwerkt! Bekers: Verdien bekers door trainingen altijd netjes af te ronden. Niemand stopt toch bij 9? Groei-Stats: Je persoonlijke records worden bijgehouden op jouw profiel. Ook kun je deze delen op de Groei-Muur. Voeding: Volg voedingsschema's die bij jouw trainingsdoel passen. Of je nu wilt afvallen of aankomen, voor iedereen is er goud. Groei-Lekker! VOLG ALLES LIVE OP MIJN INSTA: 🤍 _ 9000 SCOOPS 🚀: 🤍 VOLG HIER MIJN ONLINE COACHING FITNESS PROGRAMMA’S: 🤍 _ Check hier alle BEUKERS GOUD MERCH: 🤍 _ Luister hier onze beatjes met KLAUS VEEN: 🤍 _ Download hier de voor Goud app: 🤍 Tag je Groei-Maatje!💪🏻👇🏻

The Bench Press

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Powerlifting is the sport of three lifts: the bench press, squat, and deadlift. It is a superb start for a lifting program and can be followed later by the more dynamic clean and jerk and snatch. The neuroendocrine response to major lifts like the bench press is so potent that it will increase your strength for other exercises as well. In other words, the general strength gained through improving your bench press will carry over to dips, pull-ups, and many other movements. CrossFit® - Forging Elite Fitness® (🤍

World Raw Bench Press Record Holder Kirill Sarychev

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Thanks to MANSCAPED for sponsoring today's video! Get 20% OFF + Free International Shipping + 2 Free Gifts with my promo code "WHEELS20" at 🤍 King of the Table International Series: 🤍 Transcend US Only 🤍 Visit PR Lifestyle for all my merch 🤍 Join this channel to get access to perks: 🤍 LARRY'S APP 🤍 Larry Wheels: 🤍 Kirill Sarychev: 🤍

How to Bench Press for NO Gains (90% Are Guilty)

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Get BOOSTCAMP on your phone here! 🔽🔽🔽 🤍 Get 10% off BARBELL APPAREL Clothing by clicking here! 🤍 "BASE STRENGTH": 4.8 ⭐⭐⭐⭐⭐ from 170 Amazon Reviews!🔽🔽🔽 🤍 (also at 🤍empirebarbellstore.com) Have big training goals and don't know the next move? Reach out to me for a consultation! ✅ DM me on Insta: 🤍Bromarama ✅ or email: bromley🤍empire-barbell.com 0:00 Since Time Immemorial.... 2:09 Let's Learn From the Best... Oh Sh*t 2:54 Strength-Specific Bench 5:41 Hypertrophy-Specific Bench 6:54 Stretch-Mediated Hypertrophy 8:03 Sponsor I: Boostcamp! 8:42 Eugene Teo vs Jeff Nippard 11:20 It's Story Time 15:15 I. The Reckless Bench Press 16:13 Bad Rationalizations 17:48 Bromley Family Recipe: Snap-City Soup 18:28 Sponsor II: Barbell Apparel Jeans! 19:04 What We Can Learn 20:28 It's Still Story Time 24:11 II. The Parlor Trick Bench Press 26:15 Metric Gaming 28:06 What We Can Learn

STOP Doing Dumbbell Press Like This (5 Mistakes Slowing Your Chest Gains)

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As far as chest exercises go, the dumbbell bench press is arguably the most effective choice you could use to build your chest. Compared to the barbell bench press, it allows you to train through a greater range of motion, and can help prevent one side from becoming more developed than the other. That said, the DB bench press isn’t as simple as pressing the weight up and down. If you don’t do it correctly, rather than working your chest you’ll end up working other muscles like the front of your shoulders and your triceps. There are 5 dumbbell bench press form mistakes in particular that cause this to happen. Let’s start with mistake number 1 most people tend to commit during their chest workout. Click below for a step by step plan training plan that’ll transform your physique in the shortest time possible: 🤍 Link to my all-in-one resistance bands: 🤍 Click below to subscribe for more videos: 🤍 The first DB bench press form mistake has to do with your arm path. Typically people use a very wide arm path and press the dumbbells straight up and down. Not only has this form been shown to have a greater risk for shoulder injury, but it also just doesn’t stimulate the chest very well. To maximize chest activation, you want your arm path to line up in the same direction that the chest fibres pull. You can do so by tucking your elbows to about 45 to 60 degree angle away from the body and allowing your grip to turn in slightly with your elbow. Mistake #2 you’re probably making on the dumbbell bench press has to do with your forearms. Make sure you’re not bending them inwards. This is because by bending the forearms inwards, you’re shortening the lever which makes the movement easier by taking some of the load off of the chest. It also gets the triceps more involved to take on some of the load as well. So lighten the weight, keep your forearm vertical over your elbow throughout each rep, and you’ll feel the difference right away. The third dumbbell bench press form mistake typically results from your daily posture. Given that many of us are already stuck in a hunched over posture, we have the tendency to round our shoulders forward whenever we press. This can lead to the front of the shoulders experiencing most of the growth. To avoid this, I’d first suggest extending your back over a foam roller, and then performing over-and-backs and band pull aparts with a band to promote chest activation. Then, when you actually go into the movement, on the way down think about using your back muscles to pull the weight down towards your chest by pinching your shoulder blades together. Then on the way up, avoid letting your shoulders forward. Keep your chest up and think about squeezing your biceps into the sides of your chest. It’s important to avoid this next mistake at the top position as well to build your chest in an optimal manner. The main function of the chest is horizontal adduction. Knowing this, you might think that bringing your arms in as close as possible at the top would better engage the chest. Some people even touch the dumbbells together at the top. However, since we’re using dumbbells, the line of force is straight down because of gravity. This means that once your arms are straight over your shoulders, there’s actually no more tension placed on the chest. Going further than this doesn’t stimulate the chest any further and is wasting energy that could otherwise be used towards your next reps. So instead, to keep constant tension on the chest, stop each rep once your arms end up straight over your shoulders. The last mistake doesn’t actually relate to form and instead has to do with the angle of the bench. The flat dumbbell press is great, but most of the growth you get from this exercise will be in the middle portion of your chest which can lead to the upper and lower portions of your chest underdeveloped. So in addition to doing just the flat dumbbell bench press, I’d also recommend doing an incline dumbbell press once a week as well. Now as for the lower portion of your chest, for most people the flat dumbbell press will already hit this region quite well. Some studies however suggest that a slight decline can help activate this region even more effectively. After you apply these various fixes to your chest workout, you’ll notice that you won’t be able to lift nearly as much as you used to. It might hurt the ego but it means that your chest is now doing most of the work. You’ll very quickly feel and see the difference this makes to your chest development.

Public BENCH PRESS Competition! || Who's My Strongest Subscriber? Ep. 1

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CAN YOU BENCH PRESS MORE THAN ANYONE AT YOUR GYM? Public bench press for max reps with your bodyweight competition at our first meetup in Montreal! Tristyn Lee, IFBB Pro Jonni Shreve, Justin Lee, & some of Canada's strongest powerlifters! Enjoy! CHIMERA NUTRITION (Supplements) ► 🤍 ► Follow CHIMERA on Instagram: 🤍 New Young LA Drop is live (code TRISTYN for 15% off) ► 🤍

Bench Press World Record (454kg / 1003lbs) set by Blaine Sumner

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#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 ͡°)

Beat Me at BENCH PRESS Win $100 vs Frat Boys

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Huge THANK YOU to Cadoo for sponsoring this video! Download the Cadoo app today and start betting on yourself 🤍 Come train with me! Download the Nick Symmonds Fit App today for just $1: 🤍 Bison branded t-shirts are here! 🤍 My second channel - 🤍 Want to do something good for your body each day? Try Immune Boost Daily! 🤍 I never leave the house without sunglasses and I ONLY wear ROKAs! Use code BISON at checkout for 20% off here: 🤍 I proudly wear Barbell Apparel when I workout! Use code BISON for 10% off everything at checkout 🤍 Need a quick boost of energy? Try Run Gum! 🤍 Joint the herd! Bison hoodies are available here: 🤍 Instagram: 🤍 TikTok: 🤍 Twitter: 🤍 Facebook: 🤍 Website: 🤍

How To Bench Press | The Starting Strength Method

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31.01.2023

Starting Strength Coach Ray Gillenwater breaks down the technique for the bench press. One of the main lifts in the Starting Strength program. Starting Strength Boise (208) 219-5015 Own a gym: 🤍 Train at a gym: 🤍 Coach at a gym: 🤍 Shop for apparel: 🤍 #startingstrength #startingstrengthgyms #strengthtraining

12 Common Bench Press Mistakes And How to Fix Them

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18.12.2017

► 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 🤍 TAKE MY ONLINE FITNESS QUIZ 🤍 12 Common Bench Press Mistakes And How to Fix Them 🤍 Proper bench press form might seem very simple at first glance. Unrack the bar, lower it to your chest, and press it back up. However, the truth is that there are many smaller details that should too be taken into account during a bench press workout if you want to build your chest as effectively as possible and minimize the risk of injury. Want to learn how to bench press the right way? In this video I cover 12 important mistakes to avoid. All of these bench press tips may seem like a lot to take in at once, so just practice 1 or 2 at a time and gradually they'll become second nature. (Most of these tips apply to the dumbbell press as well) Bench Press Mistake #1: Going Too Heavy. The bottom line is that if you can't use a full range of motion on your own without the help of a spotter (and while using proper bench press technique) then the weight is too heavy, period. Going excessively heavy won't build chest muscle more effectively and will hugely increase the strain on your elbows, shoulders and wrists. Bench Press Mistake #2: Flaring Your Elbows Out. Flaring the elbows out at 90 degree angles significantly increases the chances for shoulder injury. Instead, tuck them in at roughly a 75 degree angle. Bench Press Mistake #3: Bending Your Wrists. Always make sure to keep your wrists in a neutral position rather than allowing them to bend backward or forward. Placing the bar across the lower/meatier portion of the palm helps with this. Bench Press Mistake #4: Improper Grip Width. This is a key factor when it comes to proper bench press form. Find the bench press grip width where, when the bar is touching your chest in the bottom position, your forearms are perpendicular to the floor with the elbows and wrists stacked on top of eachother. This maximizes bench press strength and minimizes joint strain. Bench Press Mistake #5: Lowering The Bar To Your Upper Chest. Another important bench press tip is to lower the bar down to the mid-chest/nipple area rather than up toward the neck. This is another important step in minimizing shoulder strain. Bench Press Mistake #6: Pressing With A Flat Scapula. When you bench press with your shoulder blades flat, your shoulders lose their solid contact with the bench and have nothing to properly drive against. Always ensure that your scapula is retracted as you press. Bench Press Mistake #7: Raising Your Butt Off The Bench. Doing this increases the chances for lower back injury. For proper bench press technique, always keep your glutes pinned against the bench. (A small arch in the lower back is fine) Bench Press Mistake #8: Not Keeping A Solid Base With Your Feet. This reduces bench press strength due to the loss in leg drive. Keep the feet firmly planted underneath the knees and press them into the floor on each rep. Bench Press Mistake #9: Using A Thumbless Grip. Always wrap your entire thumb around the bar. This is a key bench press tip, as benching with a thumbless grip is very dangerous and increases the risk of dropping the bar on yourself. Bench Press Mistake #10: Bouncing The Bar Off Your Chest. If you need to bounce the bar off your chest in order to complete the next rep, the weight is too heavy. The bar should touch the chest lightly with a very brief pause, and then be pressed up without the use of excessive momentum. Bench Press Mistake #11: Lifting Heavy Without A Spotter. Doing the barbell bench press from home is the single most dangerous exercise if you don't have safety catches or a spotter available. People die every single year from doing a heavy bench press on their own without any assistance, so always make sure the proper precautions are being taken. Bench Press Mistake #12: Moving Your Neck And Head During The Set. Another important bench press tip is to keep your head in a neutral position and flat against the bench. Moving the head around can cause strain on the neck or also cause you to lose your balance during the lift. P.S. If you found this bench press tutorial helpful, make sure to get your personalized training, nutrition and supplement plans using my video presentation below: 🤍

WIN $1 for Every Pound You BENCHPRESS vs Bodybuilders at Muscle Beach

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00:10:36
02.08.2022

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Why I HATE the Bench Press

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00:15:04
12.02.2021

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HOW TO INCREASE YOUR BENCH PRESS 5 EASY STEPS!!!

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00:08:34
29.06.2020

I promise that these tips will help you guy's out in the gym and pass them on the your friends as well!! Love you guy's!! Subscribe Here! 🤍 GET MY DAILY WORKOUTS: 🤍 Get the Apparel & Gear! 🤍 TRAINING PROGRAMS AND MEAL PLANS! 🤍 INTERACT WITH ME!+ INSTAGRAM: 🤍 TWITTER: 🤍 FACEBOOK: 🤍 SNAPCHAT: BRADLEYMARTYN = RAWGEAR! : 🤍 = TRIFECTA: THE FOOD I EAT!!: 🤍 I became a partner at Trifecta because they produce the highest quality 100% USDA Organic meals in the country and ship for free nationwide. I only want to bring the highest quality products to market, and at Trifecta we have the ability to ship you food by your macros via their A La Carte options, or take all the guess work out and ship you fully cooked meals. Time to get jacked and shredded!!

How To: Dumbbell Chest Press

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00:02:11
29.10.2009

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HOE STERK IS ROTTERDAM MET BENCH PRESS🏆 160KG..?!💪🏽🔥

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00:08:58
17.08.2022

INSTAGRAM 🤍 TIKTOK 🤍 TRAININGSPROGRAMMA WWW.FITBYEMRE.NL PERSONAL TRAINING & DUO TRAINING WWW.FITBYEMRE.NL WELKOM BESTE KIJKER, IK GA OM DE 2 WEKEN EEN REGIO LANGS EN VOER DAN EEN SPORTIEVE TEST UIT. WIE WEET BEN IK OOK STRAKS IN JOU REGIO! IN DEZE VIDEO BEN IK IN ROTTERDAM EN VRAAG IK MENSEN OM HUN MAXIMALE KRACHT TE LEVEREN BIJ DE BENCH PRESS OEFENING. ZE KRIJGEN 3 POGINGEN EN DE OEFENINGEN MOETEN CORRECT UITGEVOERD WORDEN. UITEINDELIJK WORDEN DE GEMIDDELDE VAN ELKE REGIO GEVORMD DOOR ALLE CORRECTE UITGEVOERDE BENCHPRESS OP TE TELLEN EN TE DELEN DOOR DE AANTAL DEELNEMERS. AANKOMENDE VIDEO ZAL GAAN OVER EEN ANDERE POWERLIFT OEFENING!

SIDEMEN STRENGTH TEST

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00:29:40
03.06.2019

The Sidemen take on the toughest strength test they've ever had to face, Who do you think is the strongest Sideman? Shaun Stafford: 🤍 City Athletic Gym: 🤍 Subscribe to our 2nd Channel: 🤍 Sidemen Clothing: 🤍 - Sidemen: ● Miniminter: 🤍 ● Zerkaa: 🤍 ● Behzinga: 🤍 ● Vikkstar123: 🤍 ● TBJZL: 🤍 ● Wroetoshaw: 🤍 ● KSI: 🤍

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