Long-Armed Bench Pressers Have It Rough, but We Can Help!
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- เผยแพร่เมื่อ 2 ก.ย. 2022
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Tom Sheppard knows what it's like training with all sorts of proportions, and being a long-armed bench presser can be rough!
#benchpress #powerlifting #elitefts - บันเทิง
6'7" here. Can you guys please do more of these long limb, tall athlete videos? It's difficult to find some tips or cues if you're above 6 foot 😂 I've been struggling with front delt pain so just hearing him explain the muscles longer athletes use versus shorter was insightful.
Gain weight!gain weight! Gallon of milk everyday/peanut butter. You have the potential to be very strong but you must be big because of your frame, Im sure you are implementing an arch to some degree?
@@cuckoldingstrengthandfitne9473 I am. Started moving my feet way out. Finding the right leg drive has been the hardest part. I'm 225lbs currently and on a bulk almost constantly 😂
I'm also 6'7" and I would appreciate this content as well.
6'7" 270lbs. I'd definitely appreciate more tall-person oriented videos.
@@j3rs3yjak3FIU i don't think of leg drive as "drive" per se, I think of it as a way to stay rigid and as tight as possible. The hip drive is going to happen automatically when you are so freaking tight and everything is flexed.
EliteFTS always bring the deep knowledge, but this one in particular hit home for me as I recognized myself (long limbed) in all the points made. Thanks for all the free golden nuggets you share!
Insane, informative, specific cues. More of this guy please
Thank you
Really impressed with the content coming out of EliteFTS
Outstanding content guys, thank you!
Incredible video, explanations were so articulate and easy to understand 👌
As a proportionally long-limbed lifter, this has been one of the most valuable lessons I've ever had. I've never had any trouble developing my pecs, and I always wondered why I encountered so many people who claim bench press is a terrible exercise for pec hypertrophy when it's basically all I do. I even get really a good pump from Close Grip. Turns out my proportions naturally turn a regular bench press into a cambered bar bench.
I'll definitely be incorporating lots of this advice into my programming.
Fouad and Chris thibadeau made an awesome podcast and discussed that exact topic, really insightful
Another brilliant video Coach - great stuff
Super smart advice! So many people are dogmatic and just say twice as much pulling as pushing, this vid makes a lot of sense
Bro wandered out of Moria to give us some bench tips.
I'm taking notes though. I'm 6'1" with a 6'5" wingspan and my bench sucks. I'm still barely able to do my bodyweight (110Kg) after years of lifting.
I’m 6’2 with a 6’6-7” wingspan and I prefer to bench with a fingers width inside of the rings. Julius Maddox is similarly proportioned and while I’m nowhere near his bench obviously, he’s also more narrow than similarly sized benchers, I think he’s pinky on the ring. When I go wider my shoulders really feel uncomfortable and are prone to long lasting impingement pain. Going in has helped my shoulders stay healthy and allows me to move more weight. I know I’m working against my leverages but I’ve got long, strong triceps and the health of my shoulders is my current priority and I’ve never had that with going wide despite trying a variety of stretches and accessory work to build my front delt.
This was so F’n accurate, it’s scary! Great job guys really!
Tom videos are the most enlightening i have seen on YT
Very informative. Thank you!
Standing lanky 6`3 this video was a gift. I watched some of Tom´s tutorials. He is a hell of a teacher. Keep him as long as possible.
Thank you sir
This guy's knowledge and application are next level
First time I've come across your content Tom, really enjoyed this and the Pendlay row video - very insightful in explaining what to add/do, why and what variables we can consider. Look forward to seeing more soon, all the best.
Thank you sir
Amazing and focused session for us longer armed lifters. Makes total sense now as I am always strong off the bottom and have large pecs. I have always struggled with overhead lifts translating to bench increases, will do more incline work which I have avoided due to not wanting more pec development.
Tom is a wealth of knowledge and a great coach. Glad to see him on here.
Great?? His methods don't even work on himself. His all time best bench is 175 in comp... Pretty pathetic
@fredator76 did you just pull that number out your ass something?
needed this
This was the most informative video for me since I have all the qualities he mentioned due to having a 6'2 wing span
great series. More from Tom please, specifically for us taller guys
Excellent training style. Tom looks like a front man for a metal band but has a surprisingly non-bro approach to coaching. I've learned a lot from these vids, especially since I have somewhat longer limbs. I now recognize why I'm deficient and have tools to fix the issues
Wow the way he explains is just superb! Keep up with this great knowledge please
Thanks a ton
This is helpful. Thanks
Great video. I’m 5ft 10 with a 6ft 1 wingspan and never knew why my lats were like my only part that stood out. Never had this explained. And on brand….yes I’m a weak presser, always have been.
God damn that was incredibly informative. This guy speaks well and teaches excellently.
Thank you sir
I’ve been struggling with bench for years.
I’m like 5’9 1/2” with a 6ft wing span, and have always failed at the transitional period of the press, which I thought would have been classified as off the chest.
I feel like a noob again, after watching this video 😂
Definitely was worth the watch 👍
Yea bro I’m 5’8 w a 6’1 wingspan and bro it’s so annoying to bench🤣but dips and body weight def feels the best for me. Let’s get a huge bench brah🏋️♂️
5'11 with 6'3 wingspan, got literal tits from bench pressing 330lbs but on skullcrushers im the same strength as a friend that benches 245lbs
5'9" with a 6'2" wingspan 5 inch ape index.
@@jordanduran1726 wow, I'm 5'9" with 6'1" wingspan and I thought I was built like a Gibbon!. The Ape index system needs to be adopted universally.
This was awesome. I'm 6' 3" with a long wingspan, long legs, & short torso. Makes sense now why my back & biceps development is and always has been highly dominant compared to every other part of my body. Fascinating stuff!
This is honestly fantastic.
Thank you sir
great content.
yes, yes, yes. more please
Good video. He could also do floorpress instead those variations along with closegrip bench
Damn, I’m tall and kinda lanky, and cannot believe how well you’ve put all this into words. I’m developed and much stronger with all pulling, especially lats. And my bench is so difficult for me to increase and feel any stronger with.
Coach’s voice is pure ASMR tingles 😂
This guy's a fuckin genius.
I am built very similarly….this was very helpful
That's my boy!
Super helpful for someone struggling to bench but slaying squats lol
very good info, i'm 6'8 and genuinely found this helpful
I'm 6'3 and I have a +5 ape index.(an 80 inch reach) Thank you for this video.
I'm long armed and long legged with a shorter torso. For some reason I was granted with an Orangutan body, lol. Excellent video and so much useful information to apply to my bench training. 👍
heres my tip asi have ong ass arms lol. bench close frip for absolute months and alternate that with dumbell presses and once you go back to a wide grip your bench will go up dramtically as you get way stronger triceps. taller guys usually need stronger triceps and then the dumbell press also helps with stability so both together works wonders. i only found this out by accident as for a year i had to dumbell presses as thats what i had at my home gym. what really helped me a bit too is close grip smith as you can go heavier and then back off and feel so safe your gonna get progress closer to true failure.
This guy is a genius . What knowledge
Thanks for this. I’m 6,1 nothing crazy but pulling is easy. And flat bench and overhead press I’m addressing
I'm a simple man. I see bench press, I like the video
I don't think I have long arms, i did enjoy the video, especially the training your minimax discussion section
5'9 with a 6'1 wingspan here so this is useful stuff.
I’m lanky af and I am way better at deadlifts and pull days than squats and bench. Thanks for explaining!
Happy to help sir
Great stuff! Maybe there is hope for me ever cracking noticably beyond a BW bench XD
Would a floor press have the same effect as the board work?
This guy does not have long arms…
5'11" with 75" wingspan here (+4" ape index). Love these tips! I've been getting a lot out of more focus on upper back rows than lat-dominant ones. Vertical pulls absolutely smash my lats, I don't feel like I need a lot extra.
I'd be curious to see how much arm length in the upper versus lower arm can really change the emphasis on pressing. I think my ulna length is slightly above average (about 11"), so I know I have a lot more of my arm length in the upper arm. Does this mean my bench is going to be a bit more shoulder dominant than pec?
In essence the longer your ulna is relative to your humerus the more you behave like a short-armed lifter. If your ulna length is 85%+ of your humerus length then I consider that a long ulna.
In essence if someone's wingspan is 2" more than their height then i straight away class them as "long armed". If their wingspan ranges from equal to or less than 2" greater then their height then i use their ulna to determine how I treat them.
If they have a long ulna, i treat them as "short armed" (even though their wingspan may be slightly bigger than their height)
If their ulna is
@@phoenixperformance1958 Thanks, that helps me put it in perspective. 🙂
Are there any special exercises for short armed people to build their lats?
5'6" with a 6'0" wingspan. Great proportions for deadlifts but have always lacked on benchpress even having a very developed upper body and triceps. I look like two different guys that were glued together. It looks like I'm sitting down when I'm standing. It's like I've got arms for legs and legs for arms. It's fucked up man.
What should i do if my Close grip, floor press and regular bench are 1:1? All stuck at 255, my Chest dwarfs my shoulders & triceps , but those two bench variations arent really the answer for me now
The problem is that if you are naturally very dominant with a certain muscle group (in this case, chest for you) then you will always tend to "over use" it in compound movements that involve it. So for you, your close-grip and floor press are likely still very chest dominant, which is why they aren't doing the job of fixing your weak points.
This is where you need to use movements that really do reduce the ability of your dominant muscle group to contribute. So for shoulders/front delts you'd be looking at high incline press variations. For triceps things like JM Presses, maybe close-grip presses from a pin (around half way point). Along with isolation work for those muscle groups, if anything to teach you how to recruit them better
The other avenue I would look at would be pre-fatiguing the pecs before doing your close-grip/floor press work. This could be done using a isolation movement immediately prior to the set on the compound movement to ensure that it can't be the dominant muscle group in the movement
I'm 6 foot and my wingspan is the same. 74 inches is this long ?
The shorter stocky guys arms do NOT look long to me! Lol. And i heard him say proportionately to his body. But still he couldve got a different example to make this point
His arms aren't that long in the overall sense. But he has very long forearms relative to upper arms which actually has the same effect as having long arms overall when doing compound pressing/pulling movements. I.e. if your forearm is very long relative to upper arm you travel further to get the bar to your chest than someone who has the exact same build but "normal" upper/lower arm proportions
Caleb won a raffle to come and be coached for the day for these videos. So we didn't get to choose who we used. But yes i agree, coaching a human version of an orangutan would have made the visual aspects easier to see
Great video, taylor-made for me. Just gotta think positive. My arms are 6" longer than my height. Just means that I can pack more total muscle mass onto them.
I seee what you did thereee taylor for the goat
Ypur deadlifts must be on point
@@squatcurldeadlift7346 yes but needs to be better cause it can easily create artificial positions so gotta be intentional with it
Does anyone else know what the other two videos in the body proportion series are called? I can't find them
I think "Long-Legged Lifters | Squat Tips" is one of them but I'm not sure about the other
Oh my god this video was a revelation for me! I always knew I had longer arms cause most sleeves are too short for me. This video explained to me why my deadlift is so much easier than my squat and why my Bench is so hard. He hit the nail on the head for everything! My sticking point is the transition point from chest to delts/tris and my upper back is super weak while my lats are strong af! Thank you so much for clarifying my situation! This really helps me how to program moving forward!!
11:54 nice ceiling ;)
as a 5ft9in tall person with a wingspan of 6ft3in this is gonna give me an excuse for having a weaker bench then my friends
Absolutely love the content in this video, but if those stubs are long, then I have giraffe necks for arms.
I am long-limbed but, my chest doesnt develop. What tips could I use to use my chest on bench press ?
First thing I would have looked at is your technique. If your technique isn't great then it can become almost pure front delts etc (depending on the technique fault).
If your technique is good then the most common reason behind poor chest growth in long armed lifters is simply mind muscle connection (MMC). If this is the case then I like to do things such as DB squeeze presses, machine flys (with a pause in the contracted position) or even simply practicing contracting the pecs HARD prior to benching. We don't want anything too fatiguing but just enough to help feeling the muscle fire and maybe get a little lactic acid.
If youre a bit more advanced and have good motor control i also like tempo dips for this purpose. Slow eccentric AND concentric phase. Pause in the stretched position and focus on initiating the concentric purely through the pecs. Ideally youd do this with the upper arms angled the same as they would be during a bench press (generally 45deg away from the torso)
Hope that helps
Thoughts on grip width for long arms?
What grip is optimal will depend on a lot of factors related to your body and also WHY you are benching, i.e. if you're benching to move maximal load OR if you're benching to maximize pec development.
As a nice middle ground (decent leverages, not too much shoulder strain, good all round pressing development) you want to use the widest grip possible that allows you to keep your elbow directly under your wrist (so your forearm is vertical) at the bottom of the lift.
Going wider will mean the hands are outside of the elbows at the bottom position and the forearms are angled outwards... you get the picture
Generally, this will mean that the upper arm is angled out 45-50deg from the side of the body at the bottom of the lift
Hope that helps
@@phoenixperformance1958 Help it does bro thank you
I have a +5 ape index
If he has long arms, doesn't he have way more ROM on any kind of row? It's only on movements where the arms don't bend where he has less ROM.
Yes his ROM would also be long on pulling movements. BUT in pulling movements having a long moment arm to pull on (as in to pull the upper arm towards the body) is beneficial. Sadly I cant draw you a nice diagram on a white board to illustrate to physics behind it but its basic fulcrum and levers type stuff.
Basically long arm means pushing muscles are working on a poor lever to push the arm away from the body but the opposite is true for the pulling muscles
@@phoenixperformance1958 Thanks, the explanation was clear enough to understand!
@@phoenixperformance1958 This is also a question I had. Why is having a long moment arm a disadvantage for pushing but an advantage for pulling? Longer moment arms increase the force required to complete the movement. E.g knees very far forward in the squat increases the moment arm between the knees and the bar = the Quads have to work harder
@@patrickclosefitness i did try to explain it above but i appreciate i didnt do a good job. Difficult to explain in text format, at least for me
Long levers doesnt implicitly mean poorer leverage. It depends entirely on the locations of the resistance (load), fulcrum (pivot) and also where you are applying the force and in what direction.
Think of like this. Imagine you have one of those old school weighing scales with a little platform on each side or even a see-saw. But imagine the platform on the right is twice as far away from the fulcrum/centre as the other.
If we place a 1kg weight on the right. It will take more approx 2kg to make the scales/see saw balance. This is what happens when you press with long arms.
But when we pull the relationship is reverse. Now imagine the 1kg weight is on the left hand side. Now we would only need to put 0.5kg on the right hand side to balance the scale/see saw.
You still have the same total lever length but you have changed the fulcrum and how the load is being applied to the lever
If that doesnt help ill take some mushrooms to help me come up with a more imaginative and helpful explanation
I'm 6'6 and my wingspan is 7.15 feet 💀
I'm only 5'9" and have an arm span of 6'2" I hate benching...but I keep trying, thnx for this video.
Great for boxing though :p
I am 196cm in height and 210cm span
How do you define long arms?
Measure fingertip to fingertip with arms outstretched vs your height. If wingspan>height, you are long armed.
@@calebbingham3621 Thanks 👍
Tom.... you're Yoda to us freaks of nature.... fkin lv u pal 👍 😆
Thank you sir
Am I misunderstanding this guy? Long arm guys are pec dominant and weak delts in bench press? That seems to me to be the opposite. Long arm guys tend to have iver compensation of the delts on flat benching leading to less pec development. Think of a basketball player type build. Flat pecs and well developed delts. Long arms tend to be harder to retract the scap and wind uo pushing with the anterior delts.
Not necessarily weak delts but WEAKER relative to pecs. In a loaded movement the muscle that gets stretched the most also gets recruited the most. With long armed lifts the pecs stretch considerably more due to the shoulder/upper arm angle they must adopt to get to their chest (unless of course they have a huge barrel chest/massive arch etc, there are always exceptions).
Using basketball players isnt necessarily a great example because they often don't perform full ROM bench presses and/or do floor pressing primarily. So theyre not achieving the fully stretched position at the bottom of the bench press ROM
Hope that makes sense
@@phoenixperformance1958 Thanks for the reply. I said Basketball player type build. I couldve used a swimmer also. Im basically relating this to my personal experiences. I was basically am ectomoph . I was 6'2, 165 at 17. I was somewhat strong,, but never able to flat bench very heavy. I had a shallow ribcage and became anterior deltoid dominant in my development, without much pec Hypertrophy. I didn't try to retract and pinch my shoulder blade till years later in my training journey-after trying to figure out why i had no pecs. I wound up pushing through my front delts just to move the weight. I would completely lift my shoulders up and off the bench at the top of the movement, just to get the weight from point A to B as they say. And i have noticed this with alot of beginners and/ or guys with long arms. Thats why i was confused with yiur description if pec dominant and weak delts. I have usually seen the opposite with king arm guys turning a flat bench into basically a delt movement from poor lifting technique as well as the long arms combined with a shallow ribcage
@@bbcr11 i totally get and agree with your point. When im making about the lift being pec dominant etc etc. Im making that point from the context of the lift being performed with what would be considering good technique/form.
As opposed to talking about the common errors and traps people fall in to. So apologies if that didnt come across
Thank God I'm 5'7.5"
Long UPPER arms are a BP leverage problem. Long forearms should be on the 'biceps curls' chapter.
Not necessarily, the longer your forearm then the longer it is in vertical space when you bench press. Meaning when the bar touches your chest, a longer forearm will mean that the elbow sits LOWER in space relative to your shoulder which will make the bottom position very difficult due to the degree of shoulder extension.
Dont get me wrong, having long arms in any sense isn't helpful when it comes to pressing movements. But there are downsides to having either segment proportionally long
My wingspan is 8 inches longer than my height (6' 5" and 5' 9"; respectively), and i've got a shallow ribcage. This is helpful but I would love to see someone with even more exaggerated proportions - fully recognizing that I'm a minority here.
Wtf
I'm 5'6 "height" with 5'10 or 5'11 "wingspan"... My bench press is awful....
his arms look pretty short to me. great video tho thsnk you
I am 5'8" lol it was a shock but makes sense now because I've struggled with front delt pain
I’m 6’8” with a 6’4” wingspan so I have long arms but proportionally strong. Does this apply to me or not?
if your wingspan is shorter than your Hight, you have short arms
@@jimmynew3090 gotcha thanks!
I'm 6'3" with a 6'3" wingspan and always thought I had long arms - turns out I do just not in the proportional sense 😂
Your arms are as long as mine, so you do have long arms. You just aren't 5'10" and have to worry about your knuckles dragging the ground like I do.
5ft8 with 6ft3 wingspan here. Everything stated in the video is true as you can literally see by the size of my Lats in the avatar.
I’m 6”1” with a 6’5” wingspan and I can tell you that getting a big bench is tough for me
Nice vid with great info! I’d like to know more about the arm ink. 👍🏻
You are not long armed when you entire hands are inside the bar rings. I am long armed and my entire hands are outside the rings.
That guys face fell into my fishing tackle box? He looks like he swims well.
algorithm
And there is me, looking like Scratchmen Apoo from OnePiece.
Long arms and small ripcage.
My guy here looks like a cenobite, but I found him helpful and interesting
Sometimes Cenobites have knowledge worth sharing
"Two inches bigger than his height" I'm 5'7" with a 74 inch reach. This guy don't even know. You are dead wrong about long armed people favoring pulling. The elbow is further from the fulcrum point under the arm. It's way harder to do pulling exercises the further your elbow gets from your shoulder.
Not sure if I agree with you, I am 5,6 with about 64 inch reach always find pressing easier than pulling. It could be because people with longer arms are going to have more actual muscle and pulling is a longer range of motion.
Is it just me are does this guy gotta bunch of fishing lures stuck on his face
elitists, can this guy do a video where he explains what accessories a long limbed bencher ought to do? and I don't mean a bench variation, I mean hypertrophy work.
Essentially for hypertrophy you would focus primarily on upper back work (rear delts, rhomboids, traps) and direct arm work. Pecs, front delts and lats won't need a lot attention. With long arms you'll have higher stability demands and be a a higher risk of developing side to side imbalances so you'll want to include more dumbbell and single arm work in there also
I’m 5’7 with a wingspan of 6’1 2/3 this really helped me with my form in the bench press
Tom, you’re supposed to pin your glutes not your face.
good info but mane this guy is slow a 16 min video could have been 3 mins.
Great to get advices from someone who can't even bench 4 plates... (His best in a meet is 175kg). My first bench attempt at my first comp was 180kg LoL sad
You probably have little stubby arms, which means this video isn't for short limbed haters like yourself. And looking at your videos you're clearly on roids which def helps
You Make No Sense. Not Good Advice.
ok cheese&fish
lol bench tips from an Orc
Caleb doesn’t have long arms…. The fuck? 2 inches?