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In today’s video we go over how to improve your 225 lbs bench press performance, or in other words, the NFL Combine Bench Press Test. Follow these tips to help increase your overall bench press performance! Keys to Improving Your 225 Bench Press Test (NFL Combine). 1st key �� Be strong enough. Sound simple? Good because if you’re looking to improve your 225 test, you continually need to build your bench to where you’re at least in the 350-375lbs 1RM range.. 2nd key �� Fix your set up and bar path. Squeeze your shoulder blades down and make. This will not only stabilize the shoulder but also give you a nice high chest. Next, get as your grip as wide as you can and keep your bar path in a straight line.. 3rd key �� improve your stroke rep speed. This is the number of reps you can knock out quickly before you have to stop and take a deep breath. Since we’re talking speed, it makes sense to incorporate speed bench (3 reps in 3 seconds).. 4th key �� improve your muscle endurance. Endurance means more reps.. Our three favorite endurance builders are: -Muscle endurance rep days: 3x15-20 reps. -Add a burnout set at the end of your bench day utilizing board bench.. -Lock and holds at the end of a set.. DOWNLOAD YOUR 3-DAY BENCH PROGRAM → https://www.fitnessculture.com/downloads/three-day-bench-program. FITNESS CULTURE TRAINING → http://bit.ly/2MosUqF. FOLLOW US → https://www.instagram.com/fitnessculturetraining. https://www.instagram.com/fitnesscult…. https://www.instagram.com/jacobhutton1/. https://www.instagram.com/stevecook/
Learn how to correctly press the barbell when Bench Pressing.. Before you worry about what program you should be doing or what assistance work you need, learning how to correctly execute the Bench Press should be your #1 priority.. In this video I will demonstrate the correct starting position of the Bench Press, where the barbell should make contact with your body, and where the barbell should finish. Mastering these points will give you the foundation you need to press big weights in the future.. If you would like to start Training Untamed you can pick up the Untamed Strength 16 week program here: http://www.trainuntamed.com/basic-program/. Get your official Untamed Strength apparel here: http://www.trainuntamed.com/category/store/. In the Northern California area and interested in a Form Check session with Alan Thrall? Click here: http://www.trainuntamed.com/one-time-form-check/
Five months to the day after Big Jay tore both quad tendons off the bone he heads to Boynton Barbell Center to compete in a bench press competition. Our very own Bedroom Bully did not disappoint.
Leg drive in the bench press is one of the hardest things to master within powerlifting. I have been bench pressing for almost 11 years, with 5-6 of those years being dedicated to powerlifting. But only within the past 2 years have I really mastered the ability of leg drive to control and stabilize my bench press. Unlike the common misconception where you see people almost “push press” with their leg drive, what it should be is a constant tension we apply throughout the entirety of the movement to create tension and stability, while maximizing our position. In my latest YouTube video I dive into all aspects of leg drive, from the initial setup, optimal foot position, maintaining leg drive, cueing to increase ribcage elevation, how to keep your butt down, and options to individualize leg drive for your specific needs. This is an all encompassing video of everything you should need to know to master the technique of leg drive.. #benchpress #legdrive #powerlifting #powerliftingtechnique #benchpress technique #benchpresslegdrive. Instagram: https://www.instagram.com/prs_performance/?hl=en. Website: https://prsontheplatform.com/
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When it comes to creating tension in the bench setup, people often talk about retraction. In order to better control the scapula and the humerus, we need both retraction AND depression of the scapula. Today we go over an RNT drill that gives the athlete resistance to work against in training scapular depression.. ——. This educational video features content from our Principles of Loaded Movement Course. For more information about upcoming courses, please visit www.kabukiseminar.com. ——. Scientific strength training methods combined with a clinically based movement system.. ——. Schedule a FREE Strategy Call and explore our coaching services at www.virtualcoaching.co. ——. 2019 Courses: •Minneapolis | Sept 14-15. •San Francisco | Oct 5-6. •Las Vegas | Nov 9-10. •Portland | Nov 30-Dec1. ——. #kabukistrengthcoaching. #kabukistrength. #kabukiedu
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.
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.
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
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.
(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.)
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?
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.
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.
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!
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).
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.
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.
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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