Master the Move The Bench Press

 

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This requires you to do three things: Arch your back Pull your shoulder blades down and back Set your feet in the best position to use leg drive while keeping your butt on the bench. Level up: “Lowering the bar to nipple level allows you to lift the heaviest weight because it keeps your shoulder and Get engaged: “Bracing your core, tensing your lats and glutes, and arching your lower back will increase how much weight Breathe easy: “Inhaling deeply as you lower the bar. The bench press is a tried-and-true exercise that helps improve. The bench press is a popular workout that helps improve upper body strength.

Here’s how to properly do it and all the best gear for. Bench press is a type of fitness training exercise that results in a well built upper body strength. The procedure to do this exercise is by lying down in supine position and pressing a certain amount of weight upward. The weight generally keeps changing from person to person depending upon strength and level of training. In a barbell bench press, your hands can’t move inwards, but they can with dumbbells for greater pec activation.

Lie flat on the bench with your feet planted on the floor, holding a dumbbell in each hand. Press the weights directly up until your arms are straight so that they meet over your chest. Slowly lower back to the start.

Spoto press. The Bench Press is without a doubt the the most popular lift in the gym. a big ass mug of coffee (or your favorite caffeinated beverage of choice), and get ready to learn how to master the. June 8, 2020. The muscles used for bench press will change based on the angle of the bench (flat, decline, incline), grip on the bar (narrow or wide), and range of motion trained (bottom-end or top-end).

In general, the muscles used for bench press are the pecs, shoulders, and triceps. These are the muscles that contribute to pressing the bar in the vertical plane of motion. The Master Press features an industry first vertically adjustable carriage containing two independent converging press arms.

With this adjustable carriage and the use of an adjustable bench you can perform decline presses, flat presses, triceps presses, multi angle incline presses and shoulder presses. To perform a 1 1/4 bench press, you’ll bring the barbell down to the chest, press up halfway, bring the barbell back down to the chest, then complete the press and lockout. The bench press is one of the best chest exercises to build muscle mass and strength, but other exercises are also beneficial for the chest muscles.

Do these exercises in addition to the bench.

List of related literature:

The bench press doesn’t just teach you how to press through midrange; it also gives you a blueprint for creating torque with your shoulders retracted to the backs of their sockets.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

Powerlifters whom I taught this deceptively simple move report a typical increase of ten pounds on their bench press the first time they try it!

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

Safety While it is perhaps the most effective exercise for increasing upper-body strength and power, the bench press is not without risk and should not be performed without experienced spotters who can help with the weight should you lose control or fail to complete a repetition.

“Bending the Aging Curve: The Complete Exercise Guide for Older Adults” by Joseph F. Signorile
from Bending the Aging Curve: The Complete Exercise Guide for Older Adults
by Joseph F. Signorile
Human Kinetics, 2011

If you use Olympic weights, it is best to stand on a block or a bench so that you can lower the weight to the maximum extent without the large end plates touching the floor as long as your back

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

The local picked up a 240­pound barbell from the floor with a palms­up grip, curled it to his shoulders, then pressed it overhead.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

For the bench press, I would ask myself, “How can I make this harder so it will help with my lockout?”

“Tribe of Mentors: Short Life Advice from the Best in the World” by Timothy Ferriss
from Tribe of Mentors: Short Life Advice from the Best in the World
by Timothy Ferriss
Houghton Mifflin Harcourt, 2017

Briefly, the spotter should stand behind the bench press and use an alternated grip (i.e., one hand using a supinated grip and the other hand using a pronated grip) when lifting the bar out of the racked position on the bench and when helping rerack the barbell.

“Laboratory Manual for Exercise Physiology” by Greg Haff, Charles Dumke
from Laboratory Manual for Exercise Physiology
by Greg Haff, Charles Dumke
Human Kinetics, 2012

See page 308 for proper bench press technique.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

If you start from the floor, then all you have to do is set up the same way you would for the conventional deadlift.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

(However, elite super-heavyweight lifters employ exercises such as stepping up on a bench with barbells 180 kg and heavier; they do this to avoid the extremely high loading that occurs during squatting exercises, in which the barbell weight can exceed 350 kg.)

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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32 comments

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  • Lenny sneaks and touches the gay black guy..scary shit man.lenny was really turned on. Im sure he was thinking just give him a wig.

  • I don’t understand what you mean when you say to “rotate our elbows” back under the barbell 7:53. Does it mean to turn our elbows in towards the rib cage?

  • Another great video man, keep em coming! Anyways, what would be your recommendation for someone that wants to improve that elevated ribcage position (assuming he already has constant leg drive and scapula retracted and depressed)? Would thoracic mobility work help improve that position or can something else help as well?

  • Mate, your knowledge is second to none and best I’ve seen. Once I square away a few things definitely signing up for a FC online membership.

  • Not quite about bar path, but worth mentioning that tucking the shoulder blades (scapula) and arching the back are great for long-term shoulder health.

  • Wow, jay can bench pretty heavy, I thought he was just another fat weak shit taker, but he’s a fat strong shit talker, great power

  • Once I started “pushing” the bar back or “towards the wall” my bench press has felt so much stronger. Hitting my old PRs for reps!

  • I’m more pumped watching this video than I was watching the Arnold or wsm… I feel like I know all you misfits!!! The bedroom bully just fucked 500lbs like it was nothing!!!! Could have done 540 with the adrenaline he had!!! Fucking awesome!

  • The only problem that i have while doing bp is i can’t really figure out how to raise that bar into that curve. What i end up doing is raising it into a straight line. I guess I’ve got everything else alright.
    Is there any assistance movement to practice this?

  • I’ve worked alot on this issue thinking that would solve my issue, only partially… Now I’ve to address a bicep tendinitis on the left side.
    I’m doing some stretching but if you have any tips on that matter that would be great.

  • I just read a Greg Nukols article talking about bar path. He’s saying the bar should travel back over the shoulders during the lower half, then straight up during the second half of the press. Any thoughts?

  • Another very informative video. I recently found this channel and I am glad I did. Clear cut, easy to understand directions and tips that most people probably don’t know or think about.

  • Bench press for chest, shpuldets and triceps have their own target exercises
    The best way for pec work, is with your legs up on the bench, wide grip, take it down to your upper chest slowly, now and then to your neck

  • The “rule” you say at 3:35 of forearms perpendicular to the bar, is not going to work if you use a wide grip.. So what’s with that rule? For a wide grip, do the elbows flair out keeping forearms perpendicular(But i’ve heard that elbows flairing out is terrible for the shoulders)? Or do the forearms go diagonal(you say they should be perpendicular)? Is it that with a wide grip, the elbows flair out to 45 degrees? So the forearms are still perpendicular

  • Awesome vid! It served as an eye-opener for me to understand the basic biomechanical aspect of the Leg Drive! Definitely loved the vid and now planning to binge watch your vids on your channel this weekend��

  • Jay is both awesome and so fucking dramatic. Also… Lenny is a demigod, but he is so immobile I bet dancing queen could tap dance him into the ground fairly easily! This is a great epp! Thanks.

  • Brilliant video. It has been a revelation as I was guilty for assuming vertical bar path line. Probably explains why I have never appreciated leg drive until this video either. Just started to follow this set up and realise its potential but now more shakey on initial lift off the jcups. De-racking the bar past vertical through to a starting point directly above my shoulder girdle is now my weakest point of the whole lift. I don’t usually have a spotter so guess I just need to drop the weight and get stronger in that initial range of motion?

  • I love finding gems like this, people who dont have a lot of followers but you know they will grow becuase their content is amazing. Your technique looks a lot like Michael seay’s and theswolfessors.

  • Good job Jay good to see you compete against the young whipper snappers and WIN!! Buy one of those portable massagers when competing it will keep you lose,.You made that 500 look easy��

  • One of the things I’m learning about the 4 basic movements is that proper form often allows you to lift MORE weight rather than making you decrease the weight.

    Thank you Alan.

  • 7:04 holy crap. Alan, thank you SO much for this video. The idea that starting & chest points are not completely lined up vertically is a revelation to me, and something none of my trainers have deigned to mention.

  • For me as a bench press fan the best vid on youtube. Everyone explains elboys must be tucked in, the bar have to be down at lower chest.
    For me, with my very wide grip (just enough te call it legal) i have struggled to fix this. This is the only vid that shows the difference in grip. With my wide grip i tried weird presses with elboys more tucked in and lower the bar at lowerchest, feeling badly for my shoulders and press less weight.
    Now i can keep going without thinking of my technique anymore.
    I have some vids in my channel.

  • I just found this video after stalling on my bench press due to shaky arms. Ive been pressing straight instead of diagonally all this time. Cant wait to unlearn that bad habit.

  • You forgot: cheating like NFL prospects do, by bouncing the bar on their chest! LOL
    They wouldn’t count like a single good one in a sanctioned power lifting competition

  • Should this bench press path be used with all other flat bench barbell pressing exercises like Reverse Grip Bench Press? Should this bench press path be used for Dumbbell Bench Press as well? Can the path also be used for Incline and Decline bench pressing for barbell and dumbbells?

  • God do I hate people like Kyle at the gym.. dude walks around lats out and screams while benching 225… I’m a bigger guy like Kyle. Just do your work and shut up!

  • This is the Best instruction I have seen regarding the Bench Press Path. This “Correct” technique has helped me tremendously! Thanks brother!!

  • Hi Alan,
    Is the bar path for the Floor Press (barbell) the same as the bar path for the normal bench press (barbell) shown in your video?
    (I do not have the equipment or access to a gym so I must do floor presses).

    P.S very good video

  • Jay, I say this with love bro.. you need to drop 100lbs and ditch the big muscle man look. I’m 41 and 300 lbs as well. I have bodydiysmorphia I’ll admit and I need to drop 100lbs as well. At this stage on our lives it makes no sense to punish our bodies bro. Just saying. Again I say it out of love brotha.
    I’m really impressed with your bench, didn’t know you are that strong.

  • Ok so what’s the dancing queens name?? I’m sure the maniacs have already drove him to insanity but just for good measure I’d like to look him up

  • Sobyou keep that shit over your upper back frontnof your upper moddle chest then gp down to the lower part of tour sternum whoch he said at the end. I kept doing it vertical i giess that was my mistake no wonder my cheag not completely flattenes down.

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