How to Increase Your Bench Max
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- เผยแพร่เมื่อ 13 ก.ย. 2022
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First guy has his wrist bent so far back
he is a powerlifter they do that
Needs wraps
@@souradipchakraborty1473 That creates a moment arm between the barbell & the wrist joint. A moment arm is a force multiplier, so every centimeter of displacement from the wrist joint to bar, the harder it will be to bench the same exact weight.
@@dariusgoatland10 true but the ROM also decreases since many powerlifters can bend the wrist in such a wat that the line of the barbell is below the wrist joint.
@@souradipchakraborty1473 Not worth it; just use the compression grip.
Dudes wrist is about to snap lol
Oh my god i didn’t see that. I want to Unsee that 🤮
I used to do these with squats and not only did my squats shoot up, my farmers carry and deadlift shot up too
Do you hold up right or in a squat position ?
@@fckmoi In the muscle's contracted position.
@@fckmoi I would just unrack and walk back like I would squat, but stand with the weight.
@@dacaveman4372 Did you only do that with squats or deadlift too? I'm just wondering how you would do that hold with the deadlift
@@Skyrim279 I only did it on squat days, but I felt the carry over in the top like 10% of my deadlift. Honestly you're better off doing deficit deadlifts if your sticking point is close to the floor, and elevated pulls if your sticking point is above the knees. Best way to beat a sticking point is to work just below it
I will try this tomorrow. From an ego viewpoint I cant wait to see what 5 plates feels like.....
I bench press 150 kg with a pause, I managed to do it with a weight of 240 on a hard bar🤔, how are you doing?
Well first I have to find 3 persons willing to give me some time
First dude had spotters on all sides even with the safety spotters lol
Hilarious
I always do it mid set it makes you feel alive and amazing and honestly relaxed like you reached a climax
Isometric holds has been a fundamental in many gymnastic programs to build strength. Great to see this getting more attention.
Wtf with that wrist position
This actually helped me to increase my bench to 290lbs
I saw a video a few years ago of someone explaining the same thing, he also mentioned doing the holds at half way as well as in the locked out position
Very helpful info 👍🏻
The way that first guy was holding that bar made it look n feel like his wrist was about to snap! He wasn’t holding the bar straight. His wrist was bent all backwards. * cringe*
Yeah no one talking about this knows how to coach or even bench 😂
I saw that too, i was like wtf
This workout for better stability. Like a getting ready for a push-up.
Will surely implement this
You really should do this for just about every lift.
Definitely, the main 3 especially
Deadlifts via rack pulls/holds more so
Or maybe you should just program and train properly instead of relaying on gimmicks, on all lifts
@@yoeyyoey8937 you sound really knowledgeable
@@yoeyyoey8937 yoey
I used to like even heavier where I could not stop the bar from coming down for more than a few seconds. Then Slow descend to the pins.
Builds joint stability by deep/core muscle recruitment.
I imagine this and then a super slow negative would be even better
Well, this should be fun.
Now how to put this in deadlifts lol (i know you just go do rack pulls)
For squats, would you maintain the isometric at the top or in the well, and if latter, what percentage of 1RM?
One set like Once? or like 3 times 10s. holding?
Do the same with squat - pin squats but double my 1 rep max lol
Question should I do it before the main workout, or after my normal workout of heavy weight 5 reps and 3-4 sets, or should I just make that the whole workout for the day
This should be sandwiched right after your last warm-up set and right before your first working set.
So do this right before your first set of 5 reps of the heavy weight you're bench pressing. Again the recommended prescription is once every OTHER week.
Is this gonna work for squats as well?
yes
100% my max squat is 250 and I’ve been this with 500 my squat has nearly tripled
short answer is yes, long answer is that there's 2 different ways to do these and the benefits depend on the athlete and training goals.
The way described here, where she does them as a final warm-up, is called potentiation. If you've done a cool down set after squats, you've noticed how 185 or 225 or whatever feels almost weightless after working with heavier weights. This does the same thing and benefits everyone on lifts that are not set down between reps (like deadlifts). Don't do this for sets that aren't intended to be higher than RPE 8, and be careful doing this with front squats.
The other way to do this is at the end of the workout. I went from 315x5 > 365x5 squat in a month by doing 3x5 every 4 days, followed by a 1 minute hold with weight + 15-20%. If, while lifting, your legs feel like they have the strength to keep going but the weight of the bar bearing down on you feels immense enough that you can't focus on maintaining good form, you will probably benefit from this. Before doing this, ensure you're starting with a good set-up with shoulders tight and proper bracing. A belt isn't necessary, but is recommended for supermaximal weights.
I’ve used eccentric holds at the bottom to bake the 500lbs mark. I’d take it down as slow as I could and hold as long as I could at the bottom, drop it to the safeties, strip, rerack and repeat until it didn’t feel heavy anymore and then boom.
Help him please with his wrist form
Could you do this for pullups? Add weight and hold at the top
I'm guessing the principle is the same for all muscle groups so yes it would be beneficial. You should check out front lever progressions to boost back strength.
I think it doesn't apply for back/pulling movement.
@@tarunpratap017 Why do you think so? It definitely does help. Take any muscle and train it isometrically with sufficient stress and it will yield results. This is the case for the eccentric and concentric as well. Getting stronger in either will result in positive results for the muscle. The principles for stimulating muscle strength and hypertrophy are the same regardless of whether it's your chest or your back. Why would it be any different than pulling?
@@tarunpratap017 Pull movement like how? Like a deadlift?
Ever heard of pause deadlifts lmao.... something people have been using for ages. It works for most exercises just makes more sense for others than lets say a nice curl.
It does a lot.
Nice
Aren’t these bad for your elbows?
I thought his elbow was gonna go
Does this still work if u only do incline bench?
I'd do this if the gym I went to had a decent rack 😓
Ur telling me ur only 20% off from the max your gyms rack can hold
@@joeschmoe1645 Your assuming my LA fitness gym has benches with safeties.
@@joeschmoe1645 maybe he got one of those dumb gyms with no real bendi press and it’s justa bench
why do you need a rack? you're just holding the weight not doing a full rep. If you think you might mess up, get a spotter
@@serajalwani6334 When you hold something above your max your muscles start to shake and it gets more violent to longer you hold it
What about negative reps
Wonder if you can do this with squats
What if you cannot hold it for 10 seconds💀
Can thid be done with dumbells? As you would need to push them up first
No tendrás la fuerza para poner pesas tan pesadas allí
Everybody is built differently and maybe his wrist is fine in that position but it looks like wrist damage waiting to happen
Am I suppose to go to failure with these?
Can this principle be applied to about any exercise?
Yes!
Deadlift 🗿
What about warmup?
Do you warm up for bench normally then do this before working sets? Or do you do this on it’s own with its own warm up?
The first line of your statement.
In order
Bench warmup - > iso hold - > working bench sets
@@Grimmjeaux thanks, gonna try incorporating this into my routine. Same with squats.
@@THExJMC yeah this is especially good with squats. Walking out of rack with heavy weights really primes your body and central nervous system. Lift safe buddy. Have a great day and greater workouts.
I tried this before
Is his wrist correct
But that guy has his elbow locked out
It was called heavy negatives. But you lower the weight on your chest.
The isometric hold is the whole point
@@mutantbananas1you lower the weight to you chest. Negatives. Try it .
His wrist are about to snap.
Can I do the same for squat as well?
Yes you can. And he has a video on it too.
th-cam.com/video/GSVca1kT3Mo/w-d-xo.html here you go brother
+ 120 percent of my max bench? Or max bench + 20%?
Sadly my gym doesn't allow this 😢
Is that Bill Goldberg?
How much have you benched again?
It's not gonna fucked up my scapula or something?
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Lost TH-camr
👍🏻👍🏻👍🏻
Wouldn’t it make more sense to have an overcoming isometric as opposed to a hold? For example set the safeties low or have a good good sporter and let it go down to your chest and try really hard to push it off again wouldn’t that be better at creating the drivr for strength adaptation than just holding it up there?
I'll never understand how power lifters bench with such a wide grip, sure it mean less rang of motion but you also lose all the leverage advantage that comes with a proper grip, doesn't seem like a net benefit to me
Or or just here me out just do your reps a lot slower
120% of my max? I’m at 325 rn so can anyone do the math?
390
700 lbs
Bros wrist
Don't do bench at all if you don't know what you doing. You will fuck your shoulders
-massage therapist
Wrist did not look good🤮
170% of my max? That’s 765lbs lol no fckn way I can hold that
Bench more.
Again, not telling people they should start with small increases over your max and slowly increase from there. Starting at 120% is foolish. Start at your last max, if it wasn't done recently, or 105% if it was. The stimulus will still be beneficial, as it's new, and it gives you room to actually progressively overload because you'll be starting at more reasonable level.
Do better SquatU.
Yall really hide behind a keyboard and suddenly feel high and mighty huh…
@@HolidayFortnight he’s right though 😂
@@HolidayFortnight what on earth is the point of your comment?
He does say to 'do this after your normal warm up'... if you were paying attention to the advice instead of having a trolley brain
Stop the cap
Once a week, one set? Ok gotcha!
One set every other week.
= Once in 2 weeks
@@whoknows8223 exactly.
But does it works on squats cause I want saquon Barkley legs 🦵
Those wrists 😬