3 Cues That EXPLODED My Bench into the 400s
ฝัง
- เผยแพร่เมื่อ 20 ก.ย. 2024
- JOIN PRIME GROUP COACHING! ONLY $36-45 PER MONTH
visit: prime-strength.com/group-coaching
We have 3 Group Coaching Programs:
Power (powerlifting)
Fusion (powerbuilding)
Physique (bodybuilding)
Kristin's Instagram: @Kristin_shealy
Video Editor: alkurabi
⚡️FOR 1 ON 1 COACHING INQUIRIES⚡️:
Prime-Strength.com
We coach elite powerlifters at the national and world level as well as anyone looking to get extremely aesthetic and sexy! We will bring your body and it's capabilities to the next level! Apply for both 1 on 1 coaching and group coaching! Email us at:
AestheticStrength@gmail.com
ShealyKristin@gmail.com
Bench press advice starts at 5:23
You dropped this 👑
Thank god, we came to a video titled BENCH PRESS CUES and we have to sit thru 5 minutes of Squatting and talking
Drives me insane.
Thank you
: me watching this while not even benching 225
Same🤓😩
@santtu184 What you benching 3 years later?
Keep the faith. Hard work pays off. Smart too, and this dude is a great coach.
2 months later/ now im benching 110kg. I quit incline dumbell pressing after i benched and insted did flat dumbell press. It really helped a loy
@@Aaron-ws3trDo you do incline chest at all? And do you train flat dumbbells to up your barbell game, cause it gives that extra stretch? I've failed 225 twice, but I couldn't even bench 200 two weeks ago, so I'm getting there
Fun fact- all 7 men that have benched over 700lbs were over 6ft and had longer arms. Longer arms make a difference in the beginning stages and lower weights.. but you also have more total area to add mass. One of the guys was 6 6. Long arms are not a detrimental thing to bench.
5:30 10:10 12:12
Amen. Axial fatigue blows, brah. Maybe not for a 1 rep max, but def for sets. I wish my current gym had a belt squat so you can really kill the quads without the back strain, but no dice.
This is probably the best bench press form video I've ever seen.
I’m 6’2 but my wingspan is 6’5 so glad to see a bench video for long arm moderate grip benchers. These short arm wide grippers don’t understand the stress long arms + wide grip puts on the shoulders. Currently maxing at 425 hoping this grip idea fixes some forearm pain I get some days it should as I end up squeezing the hardest with my index finger I feel. Thanks again for these tips
Yeah dude for real! The key is is not over tucking. The radius and ulna can rotate independently of the shoulder. Most guys cue too much external rotation at the shoulder and then simultaneously also tuck the elbows too much. Puts a ton of stress on the forearms. Getting more into the pecs and lateral aspect of the press is key.
Shiii same brother I’m 6 ft 3 with a 6 ft 9 wingspan it’s rough
6ft 0.5 inches with 6ft 6in wingspan, I'm gonna try this cue on my next bench day! Nice video!
When you guys bench with this grip style I notice a huge Huge difference but when you close the hand do you guys straighten the hands to a normal position or keep them in that new sideways grip position like BRANDON shows us? Thanks
Tip #1 alone made a significant difference for me. Really does help with lockout. Going to implement #2 next. Thanks dude.
Thanks so much man I see too many 5 ft 6 baby arm people giving bench advice glad someone built like a normal human is giving proper lifting advice
Yikes. Looks like youve got some serious growing up to do.
This guys knowledge is so underrated. Wow. Thanks a lot for your videos man.
You’re very welcome! Really pleased people still enjoy nuance and through videos. Feel like that’s gone out of style in the mainstream. Means a lot you guys watch
1 5:23 2 10:26 3. Constant leg drive.
Excellent advice! Of note some people just have a talent for arching their back as well. That’s been a challenge for me
Love this series and would like to see a more in depth video on leg drive for bench
I got you!
I know this is an old video but i love your content and it is really helpful. Your content has helped my squat a lot. Thank you sir.
Don't forget the 4th cue !!! G E A R
I’m built like you with long arms...just missing the big muscles. 😆 Great info. This actually helped a lot!
Wish I found this video a year ago. Love it. Right to the point. Most people fail to talkn about the importance of keeping the chest up.
Glad to hear someone say that scapular movement while benching is good. I discovered this about 6 months ago, and could only find advice to keep back locked on bench.
Yeah especially for moderate grip pressers it’s key. For a super wide bench you want the opposite or very minimal movement. It’s also not just holding it but rather people forget isometrics are contractions. It has to be cued purposefully! Very key indeed
exactly this is what I mentally struggled with on the bench for a while now... I would ask people, how do I keep my scapula pulled back and down on the bench while I lose that tightness grabbing the bar and pushing up using my arms. The idea of protraction and retraction at the eccentric makes logical sense and I’m glad I can now follow through with it without worrying about hurting myself by incorrectly performing my cues
@@SupERsNipAa327 Preach!
P.S. Love the screen name.
The perfect example, thank you so much. Found a gold mine.
Here and ready to learn
All these cues helped a lot! Thank you the great content you put out!
You’re welcome! Really happy you’re enjoying it! Also my middle name is Alexander LOL
@@BrendanTietz yoo you gotta use it from here on out then!
LOVE THESE CUES! The videos where you do tips and cues on the 3 lifts really helped me a lot; also I like the point you made about how when you leg drive it might seem like you're exerting more force on the concentric portion but reality it's 100% for the entirety of the lift :)
I’m glad you’re enjoying it! I have a lot more videos like this planned. And yes whenever you exert force, equal and opposing force will be displaced back. Because of this your shoulders are pressed into the pad even more which allows for more leg drive. But unfortunately people have misunderstood this and start to cue leg drive less on the eccentric.
@@BrendanTietz mmm good point! I tried the first and second cue today and it makes me feel SO MUCH STRONGER i got the sickest chest pump too since i was doing it hella controlled on the negative to learn the cue. 🤪
Bumped into your channel yesterday and the content is amazing! Can’t wait to try these cues out and see how my form and strength will improve!
Great video Brendan. Underrated content. Gonna share with all my lifting friends
Coiled snake back for super chest extension for half the lift range is his key advantage here. And maybe his butt is 2 inches off the bench helps.
This bench press video helped me 👌🏿
Awesome with the 400 bro! It's inspiring me to reach that
Been doing all 3 for some time now and I agree they’ve been good game changers.
Of course you explain it better than I can so I’ve shared with some friends to help their bench!
I’d love to hear more about how you unrack the weight; I lose some upper back tightness when doing so.
I’m assuming you keep your butt up for the liftoff?
To really keep lockedin I find I pretty much have to get a spotter to help with the liftoff
@@OfficialPhdPepper thanks man, appreciate the reply. I’m inconsistent ugh keeping butt up - I’ll have to be more diligent. I think you’re right though, for heavy weights probably just need a hand off.
I always learn something new with your videos. Amazing information, Thank you 🙏🏼
Fuck yeah man! Makes me pumped you guys love it! Thank you for the support
Watching this prior to my RPE 9 bench single 🙏🏼
vid basically starts at 5:29
Awesome video man! I have long arms too haha thank you for the tips
I feel like this first Que really compliments what JM Blakely recently said about how he grips the barbell (Elitefts channel)
Awesome content as always.
Thank you Seth! Your support helps a ton!
Love both the cues and the description of the prep.
I’m built more like candito or jp (and yes a sumo guy) but love the attitude and the nerd teaching moments.
As a short guy I’m still struggling with leg drive as I have to be up on my toes or have a platform to reach the floor 🤣
Really awesome video. I had been trying to use the first two ques but that last one about leg drive really surprised me. I have issues with my butt coming up (because of long legs?). I’m gonna try it this week
you earn the like man
Your Tietz are 10/10
9/9 on the platform, 10/10 in your hearts
Killing the vids and training PR's bro! Also have you watched yellowstone on amazon prime? Mama prime looks identical to the main characters wife
I just looked it up! I kinda see it with the jaw structure and eyes. We get told she looks like a ton of people. Someone recently said Eva Lovia LMAO who’s an ex pornstar 😂 but then she’ll also get told jada pinket smith? LOL I suppose her unique look gives her a few options. Unfortunately all I ever get is a buff Elon musk hahahaha
Nice to see some perspective from someone who also has a shit build for benching (I got those Beast Titan deadlifter arms)
I kind of transitioned naturally into cue nr. 1, because when the weight gets heavier, that's the only way my hands don't feel uncomfortable, and I can put more force into the bar because my joints just feel stacked better.
Mr. Sis, are you cheating on Jason Blaha right now??? Lmao
I ONLY deal in KILOS 💪🏼😉
Kilos and milligrams
@@BrendanTietz I'm cutting so Micrograms.🤣
Love it bro
I loved the video, I feel like the first tip is really going to help me, I'd never saw benching from this point of view so i can't wait to train that in my next bench session
I'm just disappointed I'm watching this video a few hours after today's bench session rather than before haha
And regarding that leg drive video that could be really interesting
I’m glad it helped! I’m definitely going to drop that leg drive video!! I’m stoked you guys have been enjoying the content. Thank you for the support!
I currently bench press one pound so if I apply these ques can I bench press 2 pounds
I think more like 500 give or take a pound
@@BrendanTietz you heard the man go toss on 500 and go for it you got it💪🏼😂
Brendan Tietz hey watch the channel a lot do you notice rows increase your deadlift and tightness on bench and squat ?keep up the good videos
I’ll tag ya when I get 400, which would be a miracle after a broken back, but I’m still going for it!
Not a chance bro, thats a 100% increase 🤣👍🏼
My only difficulty is at the bottom to start the lift, never, ever 50% up to lockout.
I appreciate the grip cue because as a woman I have my grip on the middle finger and I've been stabbing my palm with my nails. I can see how your hands look and you're really gripping the bar vs digging your fingers into your palm (how I'm doing it incorrectly most likely). Thanks!
Yeah internally rotate a bit! It’ll help a ton! Deadlifts tho... that’ll be hard lol most girls end up losing nails. Very hard PLing with nails. But the internal rotation can help!
@@BrendanTietz Never broken a nail so far using hook grip for conventional deadlifts🤙 I just don't want to accidentally break skin/bruise my palm benching 🙂
great video and good advice man, though your eyes do look kinda funny 💪🏼💪🏼
400!!😳😳 I’m still trying to get 315 for 1 😒🤣
LOL I didn’t hit 315 until 2015. I’ve been training hard since 2011 and under a coach the whole time. Shit takes a while, you’ll get there homie!
@@BrendanTietz 4 yrs really, damn. I been to the gym 6 months in the last 4 yrs, 1 yrs hiit exercises in between them. Now benching 225 for 7 reps hopefully I'll improve. My goal is lose weight tho.
Great info
Very good info
Thank you!!
That huge arch will completely screw up your back in the long run. Just keep your body tight and bench with a moderate grip.
Brendan what are your thoughts on Candito s video about bench press grip width changes he proposed?
I’ve been saying to do something like that for years. I hate arching and max grip width lol. I also think they should make comp benches bigger for laying on and have the press be a larsen press. This would instantly help reduce the arch on most people as well. I’m super down for making powerlifting an actual test of strength lol. I also would limit sumo width personally but that’s a hard sell 😂 and the sumo mob might come for me so I’ll pick my battles wisely
@It’sMe are you joking or nah
He starts talking about benchpress at the 6 minute mark, in a 9 minute video. The first six minutes is him, showing off his squat and dead lift.
Solution for BENCH PRESSING AT COMMERCIALS GYMS, slippery floor, SLIPPERY BENCH, upperback sliding also the feet 😩😩😩
Squat look good brother
I think B might have mistakenly put on one of Kristin's shirts coz he's looking jacked AF!!!!
Mistake implies unintentional...
Do you think you could do a video on how to properly test at the end of a training block? I’m getting to a point where maxing out at the end of a 12 week block is yielding less than optimal results but I want to have an accurate gauge of my 1RMs so I can program accordingly
Peak but also don’t look at every 12 week block as a time to peak. Usually personally I’ll go 8-12 weeks as an offseason phase and then sometimes another 8-12 weeks for peaking. The first phase I’ll hit singles but not peak and test. I’ll expect just feeler singles to normalize the load again. Then I test next cycle. Elevating your 1rm constantly is overrated
@brandan tietz do you floor press in training? My arms are so long the bar is at least 4 inches above my chest when my arms are flat on the ground. Given that, would you still recommend floor pressing? I know Dave Tate is huge on those!
Maybe a dumb question but how much pre do you take before a comp/ if you do take any? Could see it negatively effecting performance if your a little anxious before the meet/ jittery
is there a specific reason that all powerlifters lift their butt off the bench while unracking? i see every powerlifter do it, but have never heard an explanation why they do that, does if just make the unracking portion easier?
I've wondered this too
That first tip is about to change my life I know it
When you bench 500 tag me
Awesome cues man! thank you. I would love some tips on how to glue my glutes into the bench, seems like when im about a RPE 9 or 10 my butt just shoots up. And I cant controll it. Im very tall 6'4 with looong legs, short torso and long ass arms. (ye you guess it, my bench and squat SUCKS . (110kg bench 230kg Deadlift 140kg Squat) Ive tried narrow stance and a really wide stance alomst "Sumo wide" I feel like in the Sumo stance I can get a decent legdrive am I to tall for the bench or am I just trash at benching? I train at a commerical gym.
I try to flex my hams and glutes as much as I can but when the weight gets heavy I cant controll it and the butt shooting up. I'm arching as much as I can
You made all my lift go up ever since I''ve found you I always recommend you to fellow lifters.
Would love some tips from you. Thanks!
Try more forward leg drive with cueing feet pressing forward and not down. The issue is youre in a position where you’re extending your hips for leg drive instead of extending your quads. Most likely your feet are too far back. The other issue though is youre so tall most benchers are so low for you. Which means you’ll have a hard time in general anchoring the hips since you’re never close to full hip extension like a shorter person would be. I’d try a foot forward arch and very t spine extension dominant trying to leave the hips lax
@@BrendanTietz appreciate it, I will try it out thanks for reply
@@BrendanTietz Any chance I could send you my lift anywhere? I dont expect you to critique it for free but you never know :) Also Im interested for Some future coachning Thanks again man
Do you also breathe at the top of deadlifts(when doing it for reps)? I find it helps me keep tension, looks like you did it, just asking.
Skip to 6 minutes for the answer
He looks like buffed elon musk
Do you do special training for your neck or is it just from normal training.
I wish you'd just gotten to the point
For anybody else, cues start at 5:30
Yo straight up that ain’t the kinda videos we do here. Feel free to unsub. We’re about nuance and length. I absolutely hate impotent comments like this. Everyone wants a quick fix. That’s why the top you tubers are full of trash that never offers anything of substance that you truly take away from. Not to mention this is an ongoing series that spurred from a vlog series and many people want the intro. Grow up and learn a little or go be weak somewhere else
I have a meet in three weeks, really liked watching the full workout/prep
Just curious on squat at meet what did you get
your deadlift setup looks like you are collecting a spirit bomb
I am collecting a spirit bomb… every time I deadlift it gets bigger.
I DEFINITELY need help with my leg drive. I have long legs and I often have my butt coming off the bench. Please help!!!
I’m the same build as you apart from my short arms height 5’5 and yet I find the bench my best lift?
Cue #3 was my favorite....weird. Good video all around.
Thank you! Really glad you guys have been liking this mini series. Definitely more in depth videos coming soon. Really have some plans for the channel this year
What gear you take?
As a long arm person, I feel my shitty leverages make muscle activation in accessory work like tricep pushdowns difficult.
Go super slow and a ton of reps on warm up sets holding the bottom position and constantly trying to feel the heads of the triceps. Go elbows out for lateral head and elbows in for long head. If you warm up right and concentrate hard it helps a lot
@@BrendanTietz thank you for the advice, I appreciate the time you take out of your day to respond.
Like Brendan said slow controlled movement. I find myself starting at the muscle, or I close my eyes and just pull and squeeze really connect with the muscle.
I think Ben Pakulski mentioned something like when doing cable Tricep pull Downs, bring your shoulders down and back, then begin the movement. It’s kinda like bringing your shoulders down and back for the bench.
Don’t roll your shoulders forward, focus on bringing them back and down.
I’m on mobile and if I watched this video I’d lose my spot here and would never find this comment again, but watch this - th-cam.com/video/u3AbFlyLYOA/w-d-xo.html
You’re looking for mind-muscle connection, something body builders know a lot about, so hypertrophy videos are good for training cues, also.
@@JosephQPublic thank you!
If you’re trying to move the point where the force is transferred to the outside of your hand why not just widen your grip? Is there a benefit of keeping a more narrow grip and doing that?
I have a whole video dissecting the wide grip bench vs moderate grip. I’m far stronger moderate. The reason has to do with a lot of factors. Likewise these same cues still apply to a wider grip bencher, I see most actually over tuck even worse than the moderate guys sometimes in relation to the amount of internal rotation/lateral torque they want. Objectively moderate grippers are always more external torque dominant but it’s actually just as common to see wide grip benchers make the mistake of not internally rotating and producing more lateral force. The point being just going wider won’t automatically fix it and I’ll be weaker.
@@BrendanTietz I’ll check it out. Makes since thanks man.
Never heard the first cue, is that similar to the Tate press? In terms of the kind of movement your going for
Not exactly, but kind of. It’s more so a byproduct of physics from force vectors. You can bias one vector more than the other by the transfer of force from grip/positioning. The key is to ensure your triceps are able to help the pecs and vice versa so instead of thinking of it as a movement rather understand that the triceps are extending laterally and you want to ensure the force transfer happens by locking that grip and pushing both up and out.
@@BrendanTietz I gotcha. It’s awesome you interact with your followers. I gotta go back and watch more of your older videos
I would like to know your measurements. You always mention that your arms are really long but I'm not sure your proportions. I think you've mentioned that you're 6 foot but I've never heard your wingspan. I'm 5'8" with 69 inch wingpan and I think I use about the same grip width on bench as you. I'm thinking my proportions are about medium length arms.
So most of my length is in my legs. Because of this my arms are even longer in relation to my torso. It’s not just wingspan but also ratio of limbs/torso. My ACTUAL wingspan is 74,5 inches which I just re measured the other day. However most improperly measure this. I’ve seen some people with “Long arms” but effective bench rom isn’t that bad because the extension of their t spine and or torso ration/clavicle width adjusts a lot. I’ll make a video on this soon because this topic is misunderstood
@@BrendanTietz I have no size on the clavicles, it's all in my arms with a +4 ape index, waiting for a firing squad at this point.
@@CeroAshura 5ft8 wingspan, 6ft height over here :(
@@BrendanTietz Thanks for the reply. It's so awesome that you give so much to your community. I am still a noob though so I appreciate the info you put out.
Ever have any elbow pain that feels like tennis elbow, from benching? Mine are killing me from the gripping and trying to bend the bar.
How did u sort it? I've got a bucket full of rice I keep meaning to commit to. Before I got tennis elbow I noticed when I gripped thinks my pinky didn't want to do much, the end knuckle is a little bent . Arthritis maybe.
@@helenbarrett6451 mine was from lifting weights but I massaged where it hurts and along the tendons to where they tie in above and below the elbow. I also put an ice pack on after massaging and it eventually started to feel better. Do a quick search on videos talking about tennis elbow relief
My mans is literally squatting in what appears to be the exact same rack that Dan Green uses and hit a lifetime PR. Coincidence? I think not
Leg drive chick looks a bit silly with that back arch. Isn't that illegal now in meets?
🎉
🔝
What's Rp7 and 8 and 9 😕
I’m on dbol
I’m in Superdrol and tren, you can tell by the bloat and greasy hair. It’s a super accurate way to know what someone’s on. Saw it in comment sections
Plus I heard you had acne in high school. Explains everything
Thought this is about bench pressing😂
Do you breathe every rep?
Yes! I used to not on deadlifts however I recently started to breathe at the top on them as well. You either hold the brace through every rep or re brace every rep.
5 mins about talking about himself .. then video starts lololol
How many roids did you take... hmmmm...
wearing masks in the gym is just ick. hope it was just for the video.
Three clues - Test , tren, and deca
Bumped into your channel yesterday and the content is amazing! Can’t wait to try these cues out and see how my form and strength will improve!