50 Pound Bench Challenge: Day 4 - Implementing Viewer Tips for Better Form! 💪
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- เผยแพร่เมื่อ 7 ก.ย. 2024
- Welcome to Day 4 of the 50 Pound Bench Challenge on Now Accepting Challenges! Today, I'm incorporating tips from viewers on how to bench better and improve my form. Every rep counts as I strive to enhance my technique and strength. Did I manage to hit my target for today? Watch to find out! Don’t forget to like, subscribe, and leave your comments below. Let’s stay motivated and keep pushing forward together!
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Instead of doing more reps, myb add some weight each time. I think it would be more interesting that way
I like that! This is phase two of the challenge as I just finished the 'Bench the Bar challenge.' I am adding weight to the challenge, but verrrrry slowly as my back muscles don't attach to my spine. Eventually I want to have a lot of weight on that bar, so hopefully this experiment works! Thank you for the comment!
Stretching muscle under load is growing muscle. In the deepest parts of the push remember this and use it.
@@spaceman7790 That's awesome. Thank you. I really need to work on mindfully doing this.
Tuck your scapula behind you. Feet firmly planted. Control weight on the down, pause at bottom. Push up. Utilize hip drive on the up. Been a gym rat for 20 years. No injuries. 47yo now. Also, if you have dumbbells, incorporate them into your workout. They allow a deeper stretch and force you to stabilize the weight. Also, with all lifts, learn to control your breathing. Lifting is much more than just "moving" weight. Keep it up!
I really like this a lot. However, I admit I don't know what "Utilize hip drive on the up" means. Can you elaborate?
@@NowAcceptingChallenges when weight gets heavy, feet pushing through floor, transfer energy through feet to hips. Weight firmly planted on scapula.
Oh wow. This is transformational. Thank you!
Very Impressive Sir, Respect for you starting your journey🔥(Tip: Dont be afraid to increase the weight u had def had more in that set and try to not flare ur hands while benching! )
@@user-oy4yz2lg1x appreciate the comment!
Make sure that as you lay down on the bench, you squeeze your shoulder blades back, and down. It’ll feel like you are sticking your chest out. This helps by locking your shoulders in place, and giving you more activation in the chest.
For stability, you can make sure your feet are planted, and squeeze your glutes(without lifting your butt off the seat)
Also, the weight is excessively light, and you probably wont get much out of it. But not sure what you’re going for here🤷♂️ Good luck with the challenge!💪
Thank you for this! I definitely need to work on my form. And yes, the weight is light, and that's by design. I'm adding a rep a day for 10 days, then 2 reps a day for 10 days, then 3, etc. I will then add more weight. I just finished the bench the bar challenge, to get my max on that weight. Because my back muscles don't adhere to my spine I'm going to work up slowly to a higher weight - this is purely experimental. But I need good form nonetheless, thanks for the tips!
Slow those reps down a little bit, take around 2-3 seconds and really control the bar on the descent, with a nice explosive punch on the rise. Other than that, nice rip!
This is excellent! Thank you so much, I'll implement that on today's video!
stop Ego lifting bro. you're going to injure yourself ;).
I would, but I have a supermodel wife to keep, you know.
hell yeah bro
Boom! That's right!
Slowly slowly increase weight
On my way!
THE PEOPLE WANT DAY 5!
The people want day FIVE? THEY SHALL HAVE DAY 5.
tomorrow.
Take your time with controlled reps and good form. Becareful and gradually increase the weight.
Wonderful advice, thank you!
Looks like you can go way more than 4 reps 😎
Totally can! Gotta build up on this challenge. Just finished the bench the bar challenge and this is the start of phase two! Glad you're here.
Really nice form, but if your looking at the Video you notice that your elbows aren’t in a line with your wrists so try to implement that ( That high Powerlifting level) Keep going man love from
Germany 🇩🇪
I never knew! Thank you! I'll do that in today's video. I really like this advice, much appreciated!
Maybe go harder for more reps and more sets. Then the next day do a different exercise that targets a different part of your body. Like squats. Or pullups. Deadlift. Planks. Go for a run. Bent over rows. Overhead press. Biceps curls. Dips. Farmer's carry. Shruggs. I started my fitness journey doing pushups everyday. But before too long my pushup muscles needed more than 24 hours rest or i would injure myself. Cheers!
For this challenge I am increasing my reps by 1 for 10 days, then going up by 2 for 10 days, and then 3 the next 10 days. I think it's an AWESOME idea to do another exercise for another challenge. Pullups would be a great challenge! I can do exactly zero right now, but so a pull up challenge would be awesome! Thank you for the suggestions! I needed this.
I think you're ready to increase the weight. Good luck!
@@autodbcs2667 stick around! Phase 3 will be the increase of weight after I find out my max rep on this weight. Starting on day 10 I'll increase by 2 reps, day 20 I'll increase by 3. Glad you're here!
Slower on the eccentric and really push your chest out and up as you lower the bar.
Exceptional advice. Thank you.
Gotta use those legs more to generate power. You were looing shaky there at the end and the extra push will get you over the hump.
Who would have thought legs on the bench press?! I'm learning so much.
@@NowAcceptingChallengeshe is talking about using leg drive to set your back and shoulders into better position. Ofcourse legs can't translate direct power to the bench press that is impossible.
I think it's just to keep them planted on the floor
This is stupid
@@ZionismFailure Welcome! I appreciate all critiques and input. Enjoy your day!
@@NowAcceptingChallenges you should do more reps or add weights. Stop wasting your time.
@@ZionismFailure thank you!
@@ZionismFailuredude, you do know this is post-injury workout, right? Where did you get your doctor’s certificate?