Fixing my weak BENCH PRESS | She had to SAVE me
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- เผยแพร่เมื่อ 12 พ.ย. 2021
- My bench press has always been a weak spot. After my wife had to save me on my last session, I've decided to fix it!
Check out this guys TH-cam - he knows what he's doing:
/ @ufpwrlifter
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#Strength #Benchpress #marklewis - กีฬา
Before everyone piles in on my poor bench technique...it's a work in progress 🤣 Enjoy 😁
Its ok, we're cyclists, i struggle to pick up my kickr.
@@chrisvanbuggenum871 Glad you said that - I took out my cyclist jokes for fear of upsetting 90% of viewers 🤣 💪
Didn't know about the TRT (and don't give a shit) I always figured you were on some really good blow!! :O) Thanks for the long arm explanation, I have long arms as well and an incredibly wimpy bench..
@@jb6879 😂😂😂
@@MarkLewisfitness been watching your channel for a few weeks now and I have to say is now my favourite channel. Since subscribing I went ahead and bought myself 2 bikes, one for the mountains and one for the road. I am very much a novice but enjoying the experience. As for the TRT man so what!!! YOU still have to put the work in, and you certainly do that. Your an inspiration mark, well done, cant wait to see how big your channel will get. Take care 😁
Long time listener, first time caller. I'm 6'2" with long arms and found that a wide grip, like what I'm seeing you take when you do your bench, is less advantageous despite it decreasing the range of motion. I would recommend bringing your grip in a bit (may 1 or 2 finger-widths) and see how that feels. Bench is a compound movement and people often forget how important the lats are for a good bench - bringing your grip in might recruit more of your lats and your triceps.
I like that advice. Thanks 🙏
I'am 1m86 (6'1 I think in imperial units) and have noticed quite the same. A narrower grip than in the past seems to be a little better to me, some sort of better global stabilization.
As you Mark, endurance athlete and long term strength trainee...and dreaming of the 100kg bar. I make it a goal for 2022. PR at 96 kg a long long time ago. I'm 45 now but want to be stronger than ever (at least on this movement) in 2022. I am gathering material and ideas right now to start a small youtube channel ; would be nice to have at least a souvenir video with a 100kg success at least. Greetings from France.
exactly, it also recruits more tricep and delts!
@@brianfox1612 i completely agree. i am 6 1' and use a slightly narrower grip, made such a difference and felt a lot safer.
I'm also 6'2" and my bench sucks too in my opinion. I have always benched with my ring finger on the rings. I recently decided to try a relatively close grip, thumbs away from the smooths, and I think the movement became much more efficient. I was able to kind of fling weights up with the assistance of my lats. I never looked back at my old grip, and I'd suggest this to everybody.
Love the crafty “nothing compares to you” lyric! Sniggering merrily!
A video about, lifting, running and cycling. What's not to like? And when adding Socrates to the mix, than it is just plain gold :)
That being said, as an eager lifter that has never cared too much about the numbers myself, I look forward to see what a proper bench program can do to your lifting.
Only discovered your channel a few days ago but I absolutely love it! Great work 👍
Discovered you a few months ago, and I love your content and attitude, keep it up 💪🏼
Perfect! Another great vid and subject. Looking forward to the long cycle vids 👍🏻
Great video as ever Mark. I love your honesty and humour.
This is probably my favorite video of yours, great message and fun new challenge for yourself to present. Good luck with the bench press 💪
Love your channel, you have great content and are always straight up about everything. Anyone that has a beef with your TRT use is clearly misinformed. Keep killing it
Shame & failure is in not trying. Love your stories. Keep up the hard work.
your candid nature and captivating narration skills are breathe of fresh air when it comes to fitness channels
Another great video Mark. The number of people you help (and entertain) will outnumber the people who question your medication a thousand fold! Keep up the good (above average) work. 😁
I originally found you because I was just looking for a review on some garmin watches. Well, now I watch you all the time.you completely motivate me.
Thank you
Gotta be a thumbnail in that cable set somewhere 😂 oooh vascular 🤟🏽 love your videos 👍
Mark I enjoy your videos. I'm in my late 50s. I started cycling about six/seven years ago (love it), Running 1.5 years ago. Lifting weight about 5 months ago. The point is, as we get older and not lifting weights. We'll be a bag of loose flesh. Everyone keep it going!! And push yourself!
Hey Mark, I love your videos and enthusiasm. I found your channel when I signed up for this November's Hyrox in London and have been tuning in ever since. I have been in the fitness and endurance training world for a long time and I love your approach. Your sense of humor makes it for me and while I don't usually post much online I just wanted to say well done on your journey and inspiring others. You clearly have a blast doing it all; that is what people need to see. Keep up the above-average work.
Thanks 🙏 enjoy Hyrox in nov👍🏼
So I know this video 7 months old but I'm binge watching because I'm going through all your stuff. I love your channel so much. I got to admit you are so clever and funny I really really enjoyed these videos. I actually listened all day long in my earphones whilst so working. I kept laughing, and my clients were wondering what the hells was wrong with me. I said blame Mark Lewis.🤣🤣
Easily Marks most comical real world video to date! Stick in brother you will get there! You have way way more than 100kg in you! Stick in 💪🏻
I've been catching up on your videos over the last few days, having 'found' you recently. I had been wondering about your right shoulder. Your shirts give away that you have a problem (the creasing). I fell of a push bike 30 years ago and smashed my shoulder to bits..was miss diagnosed in A&E and basically it's still broken (no bone at the joint). With focused strength work, which includes weighted clubs. I've been able to do Shorinji Kempo, and triathlon for all that time. A long way of saying as Mark Bell puts it Strength is Never a Weakness..thanks for the videos. Finding them inspirational
Hey Mark you never know who's gonna be there to help you ,Bravo to the wife!😁
I'm 5'11" with a 74.5" wingspan. I'd recommend trying a narrower grip, even with the increased range of motion. It just feels way better on my shoulders. I bench alone but with safety arms on my squat rack. No real worries about getting stuck under the bar. Neutral grip bars might feel better too.
You got a smile from me right at the end b4 you put out the subribe call. . . . . Nice one
I also struggled with my benchpress back when I used to train it. I reached 1.5x squat waay before I even got close to a 1x benchpress. I also have stupid long arms so maybe thats why our bench sucks! Now I got a torn labrum so I can’t bench without my shoulder hurting, so I just simply quit benching :/ Looking forward to see your progress!
You are amazing Mark!
Just started watching your videos and subscribed, very inspirational and funny at the same time, gr8 content. I’m coming 55 and just started cycling again, I must admit running as never been part of my agenda even when I was younger, but was always fit. I had covid this year was in hospital 4days, got abit of long covid at the moment. Hope to get fitter by watching your vids. Bike out guns out.🚴💪🏼🏴🇬🇧
Anyone using a 💪 emoji is welcome here !!!!
Another brilliant video Mark, thanks. There’ll always be haters out there wanting to skate anyone for any reason, sod them, you’re happy and they’re sad - in every sense of the. Word.
*slate
Thanks 👍
Crushing it, explaining why, helping others do the same and taking the time to explain why trolls and armchair athletes might have the wrong point of view.
❤️
Someones got to help out those in need of a point of view correction 😁
Hi Mark, thanks for the content. As an older, vegan, long distance runner who lives in the same village as you, it's a little spooky to watch at times, but I really enjoy the humour and it's great motivation. Keep it up!
You are very entertaining well done! Love it
I started cycling last year, running and weight lifting this year. And I still suffer from scheduling my week around all 3 and real life and I have suffered from this poor scheduling - doing serious leg work a day before a hard ride- I suffered!
Half Marathon PB- 1:55, bench PB : 95KG deadlift - 105kg. And I’m not sure I want to do better at weights, I just want to be skinny and faster on the bike - I started exercising during lockdown for weight loss before I started to enjoy and fall in love with cycling - 116kg in Apr 2020, 85kg in November 2020.
Nice work again and as always Mark.
4:36 That's exactly what I was taught to do if I didn't have a spotter available. Roll the bar down if you can, and if you can't, dump to one side. Your strength coach looks like a beast who is very serious about his craft! I'm certain with your dedication and his guidance you will demolish your goals.
He’s nuts. 17 and deadlifting over 500 lbs is bonkers.
Your videos are getting more and more interesting! Lately i'm thinking that going "hybrid athlete" is the way to go for "normal" people (that don't earn their money with a specific sport and don't need to optimize everything for performance) - it's just waaay more fun, interesting and diverse! Eager to see more of those videos!
Hi Mark, just a thought, but slightly widening your grip on the bar will help reduce the distance to push the bar. I've got short arms, but 25 years ago (when I used to lift) my taller pals used to use a wider grip to lift heavy. Thanks for the videos. This one took me down memory lane. Cheers, Simon
"Socrates style", I nearly fell off my bench 😂
I never noticed your right shoulder being smaller until this video. I want to say what an inspiration you've been to me, I watch your video and go do a run, or go to they gym, whatever.
Looking forward to the progress video
As a Stoic, your ways are beginning to influence my journey.
I'm 53 and 2 heavy. Recovering from a heart attack and hope to grow up to be like you. Your videos are enjoyable and motivate me to DO something about my situation one thing at a time. Thank you and good luck.
Good luck on your journey - doing something about it already put you ahead of the average!
Honestly, I think you get most bang for your buck so to speak if training in a hybrid fashion. Just as you say it is enjoyable to be able to run along for a longer time, it is great to have above average strength in your day to day live. I'd take both any day of the week. Wish you a lot of success. Cheers from Germany
agree 100%👍
Jen for the win!!! I find that my bench goes up in parallel with the number of Whoppers i eat, give it a go.
Thats a slippery slope!!!!!
i love your channel you inspire me soo much im 6 ft 228 i run and lift and suck equally at both!
6'5" and 220 lbs. here. I have never been great at bench either. My max was 235 lbs. I've always liked doing pushups though and still do them. I'm with you on running vs weight lifting. I enjoy running more!
I’ve had a bad shoulder since I was young and used to play tennis when I was still in high school. I just dealt with it until one day it got really bad and I had to get physical therapy, that helped but I’ve hardly had any discomfort since I started being consistent with lifting and strengthening my shoulder.
I tried one set of push-ups as many as I could do each day for a month. My bench and all my other pressing moments went up. I can maintain that strength with 2 to 3 push-up sessions per week between my bench days. It’s been a game changer for me.
I like seeing your weight training approaches.
I just watched your video about the Husqvarna 701 and clicked on your profile - quite the change in direction! I didn't watch this whole video, but as a former powerlifter (national level) and online powerlifting coach I couldn't help myself getting interested!
Give me a rough outline on how you train the bench press on a weekly basis and I'll give you my thoughts and how to move forward.
Mark, I love how transparent and honest you are about your training! This is also the first time I'm hearing about your veganism, and that's badass! I've been a vegan for a few years now, and I love seeing more vegan athletes on social media :D
Cracking vid as always. Well covered on the TRT usage, hopefully quietens those that would otherwise comment, it gets you head in the right place and thats all there is to it. More importantly can Jen bench more than you?
Not yet she can’t - if I blow my shoulder out she’ll have a chance
Looking forward to see your improvements, Have you thought about cyclocross a short and sharp cycling experience, I know they race in Reading and Newbury.
You've convinced me to buy a Zwift set-up and the compression pants Mark! Love your work mate!
Thanks Glenn - Zwift os addictive 😁
Hope you enjoy it. I'm a year into zwift now and It's been my most enjoyable way to get exercise and at 50 it's had a vast improvement to my fitness. I actually now think calling yourself an 'indoor cyclist' is a valid thing 😉
Enjoyed your video 👍
Hormonal drugs - improved mental lifestyle - motivation - happiness = LOVE YOUR LIFE = improved muscle gain - improved recovery - slight physical performance - improves mental clarity - supporting and motivating other humans = WIN WIN WIN WIN WIN For everyone
Thank you for your channel ❤😊
I am 6ft 4, my bench was always garbage, most I have done was 110kg on incline barbell for about 4. The issue for me is I have long arms, it makes my delts take a huge part of the load and makes it difficult to target the chest exclusively. I was once told this: When you lay back on the bench, pinch your shoulder blades back and together (as possible) on the bench, like youre trying to squeeze a golf ball between them and keep them there throughout the range of motion, no locking out. Easier said than done, and it lowers your weight initially.
I found heavy close grip barbell bench (for tris) and dips really helped with power.
really enjoying your videos. we're a similar vintage and share a similar philosophy about better than average...although the way you are sometimes forced to dismount from the bike makes me wonder if you're subconsciously aiming higher?! anyway, how did you go with the bench? i didn't see the follow up video?
Another great video mang. Please use clips on your bar to hold the weights. Also, try a false grip on your benchpress with your thumbs on the same side of the bar as your fingers.
Deliberately bad advice, or accidentally awful advice? Who can say. With the kind of plates pictured, clips are barely necessary and also cut off one avenue for dumping the bar if you fail the rep. As for your recommendation of the SUICIDE grip, no-one serious is recommending this anymore as it is a major factor in serious bench-press related mishaps, to little tangible benefit to the lifter I might add.
-
For anyone who's actually interested in the contemporary thought on the topic of benching rather than misinformation from the 1970s, search TH-cam for Barbell Medicine How To Bench to watch the beast Feigenbaum's take on the issue.
A few tips to try if you haven't already....
1. Set yourself up on the bench by tucking legs under like you are already but feet flat rather than on toes and then retracting shoulder blades back so that are gripping the bench. If you watch the Power Lifters you will see they plant the feet, drop shoulder blades down and then get their arse down on the bench. You don't need the extreme back arch but the aim here is a stable platform from which to press from.
2. Experiment with grip width a bit. Start with gripping the bar with thumbs sticking out along the bar with the end of the thumb level with where the knurling starts and then move out a bit at a time until you find your sweet spot.
3. Inhale before lowering bar. Sounds obvious. It is.
4. Lower bar using Lats, not Triceps and keep elbows in, not flared out
5. If working on sticking point then experiment with 2 second pause at the bottom touching Chest otherwise just touch and go, Try and avoid bouncing as it'll assist the weight up but ultimately won't make you stronger. Also experiment with leg drive pressing back up when doing the paused sets. A genuine bench press starts with driving through the legs and into the Chest. Takes a little practice and is not the same as cheating by lifting your rase off the bench and essentially doing a decline press.
5. Exhale while pressing up. Sounds obvious again.
6. Elbows tucked in again when pressing up as any flare will load the front delts which are a weaker muscle group.
7. Press upwards and slightly backwards to get the best drive up. For me the sensation almost feels like I am rolling up and pressing from my traps and have a really strong and solid base and plane of movement.
Rotator Cuff, horrible injury - I was a competitive swimmer for many, many years - so apart from being upper body heavy which collapsed my back even at a young age, the repetitive nature of swimming killed my right shoulder. Surgery in my 30's due to being in constant pain, lack of movement, and numbness resulted in interesting scars but gave me some comfort for 15 years, so it's only a short-term fix. I can safely say, I feel your pain.
Really like the piece on TRT - I'm now the beast the wrong size for cycling. Long distance, yeah, "we" can do it - the long distance is what I really enjoy.
Long distance is as good for mental health as the body......I find it just great for the mind to go and rack up miles👍
Have just discovered your channel and I'm very impressed. Best of luck with the bench program. It sounds like you've already have absorbed a tremendous amount of bench press knowledge from all the info you've been covering but if you fancy any tips from some random guy in the comments who claims to have a good bench, feel free to respond. I'm horribly under-fit and am have been inspired by your 500 days cycling vid, and I may give something similar a crack after I hit (or miss) my latest target of a 50 rep set of 105kg on flat bench.
Once again, best of luck 💪💪
50 x 105 is pretty damn cool!💪
Thanks Mark.
Looking forward to your video wherein you crush your goal!
Not sure if you wanted the tips but here are some rapid fire ones just in case (and feel free to ignore. I'm just happy to cheer you on).
Don't go to failure most of the time, only on closing sets.
Don't go overboard on exercise volume or exercise selection. Fewer usually equals better progress in those few (which will probably spill over into the exercises you don't do)
Arms at 45 degrees to the body (ish). This is power building not bodybuilding.
Decline pressing movements tend to generate fastest strength gains, which will bring up flat. Dips or dumbbells occasionally might also hasten progress.
Try to not let net calories get too low.
Cheers
Hey Mark, Once I was stuck on 225 for 12 ish to 15 reps so I decided the change things up. For a few weeks I only did pushups. Something around 200-300 each day and sets of 20-30 kind of deal. I was able to come back and bench 225 for 25 or so reps. Maybe It packed on some slow twitch endurance muscle. Cheers man, thanks for the videos.
Aka broscience.
I'm 49, 6'3", ~20st, bummed my right shoulder in a motorcycle accident years ago, and enjoy cycling and running. Maybe if I enjoyed eating junk food a little less wouldn't weigh 20st. Anyway, this is my new favorite channel.
Hi Mark, Another great video! I have been hooked on your content for the last couple of weeks. I have already started looking at indoor bike prices because of you :)
My situation is the opposite of yours, as I'm 25, 182cm and ~65kg (3-5% body fat), but I think we have similar goals in our training. I have started going to the gym when I was 16 and realized that I'm anorectic (I was 46kg / 182 cm guy and for my whole teenage life I thought it was ok). Gaining ~20kg of pure muscle took me about 3 years and since then I have been doing all sorts of different sports, but I haven't ever been able to gain more weight than that. Even though I am very proud of my progress, it has been a source of a lot of frustration for me. You know, any normal size guy gaining 20kg of muscle would turn into the Rock, but I still look like Shaggy from Scooby Doo. And so, a couple of years ago I decided to just let it go. I realized, that it's not what I look like or what other people think of me that's important, but how I feel, having fun and being able to achieve the goals that I set out to achieve. I'm still going to the gym and train there intensively, but I added distance running to that in 2019 and I instantly fell in love in this sport. Turns out that a skinny guy with long legs is better suited for running then lifting weights. I started taking it more seriously when covid started and really put the pedal to the metal this season. I had the goal of running a HM in under 1:30 and I proud to say that I've been able to run one in 1:28:34 in October. Goal for for next year: a full marathon in under 3h. I've never felt better than now and I changing my approach from "I have to be bigger and stronger to fit in with others" to "let's do things that I love and just have fun" was the best thing I have done in years. I obviously have strength goals like you do, to improve my DL, squat and bench press, but I am no longer worried about hitting them, because what matters to me is just getting off my ass and having good time while staying healthy. I feel like that's what makes me so interested in your content. It seems to me that you are doing it because you enjoy it. Same here. We might come from different directions, but we are heading the same way. It really motivates me even more to see that there are some like-minded people out there and I can't wait to kick your ass on zwift once I save up enough money from my entry-level junior corporate 9-5 job for an indoor trainer :)
Love the attitude - it's spot on. And that is a VERY good half time!!! Very jealous😁
Wow, great journey. Just do what feels great in a healthy manner.
Also, make sure you're *above average* :)
3-5% body fat?
@@AB-qx3pf Yeah I seem to be a bit of a freak of nature. I used some specialized scales to measure it, I know they are not accurate at all, but the highest measurement I've ever got was 5,5% in 2018, so there must be something in it. I got some very weird looks from the trainer that made the measurements for me at a local gym. He didn't think that it is possible when the scale showed 3,9% the first time I made the test, but a month later I was at 3,5% and up in muscle mass. The only thing that I can say is that I eat as much as I think is necessary and my diet is not the cleanest one out there. I have always been this way, so I got used to seeing veins under my paper thin skin when I look in the mirror. As I said in my original comment, I think I'm coming from the different direction then most, but the goal is the same: have fun and stay healthy. I have my health sorted out, don't worry about it :)
spot on @fiflman. I wish I had figured this much out by the time I was your age. it's so liberating to let go of caring what other people think. really happy for you.
Firstly, glad to see you aren't all Clark Griswold "look kids Parliament, Big Ben" walking in circles from your compression experiment. Secondly in my opinion, it's your relatability that probably keeps people coming back..... well and Winston but I am trying to build you up so no more about the real star. At least in my experience as a pretty avid cyclist, incorporating lifting weights into your workout schedule is important especially in the offseason (fall, winter) as well as flexibility exercises which you have mentioned. Lift heavy , lift light, if it fits your goals and you get the mental break, physical benefits that are meaningful to you then its a win. For me everything I do is to really increase my mental toughness, its hard to settle into a real pain cave and find your weight out but every time I do man its a rush. I was benching before I got Covid with my mates and was up to 160, but after Covid I just don't feel that power when I try and bench so I stopped because it I was all NHS (negative head space). You mentioned in one of your videos you benched with dumbbells' because of your shoulder to help balance them out, so I tried that. I am at 45lbs a side atm but the head space is improving and my bad shoulder is feeling stronger, see relatability. Now for the love of all that's holy put the dog in the video :). Good stuff
Loved the attitude 👍🏼😃. And Dog races next Saturday. 22km off road night race. Going to be very cool 😎
I feel your pain. I grew up playing baseball (pitching) and soccer, so I never focused on chest as much as back, arms and legs. Once in college, I could barely do the "bar + 2 big plates", and at 6'4, 220 this was embarrassing. Oh well, I'd like to see those ripped dudes kick a goal kick well past midfield!
Your cycling plans sound good. Looking forward to see you at the start of London Edinburg London 😁
Don’t tempt me 😂
@@MarkLewisfitness Just get in the ballot and see what comes around. I will do so, but still not sure if winning a starter ticket is really a good thing 🙈
Did you find getting on the trt helped with recovery. That’s what is killing me as a 43yo. Loving the channel btw.
Soon as I started watching this video I thought about UFpwrLifter, dude is seriously strong.
My bench is also comparatively weaker than my deadlift and similar numbers to you for both so can feel your pain. You’ll smash the 100kg if you dedicate more time to chest/shoulders/triceps like you’ve planned.
I think its pretty funny, I come from a background of lifting heavy and I am struggling to get my running and cardio up to par. Exacy the opposite! Screw the trt haters bud, its all about feeling good! Who are you doing all this training for anyway? Yes exactly for yourself! Great vid.
Thanks 🙏
dead hangs really help with shoulder and grip strength..
aim for 1-3 mins total per day in as few iterations as you can
Hi Mark you mentioned you had a number of knee issues and have now fixed them. have you done a video on this and if not , I’d be interested in some further material on your knee pain journey as it’s a fairly common issue for cyclists and runners. Cheers
I haven't only because I didn't do anything other than just run! Basically, I very slowly (over years) went from sore knees and not exercising......to now, where I have no knee pain! It just seems like stronger muscles and tendons gave the knee more suport?
Great video as usual👍 Out of interest, what were your T levels before you started taking TRT 🤔
I think I covered it in one of my previous TRT videos but roughly, over the course of multiple tests for a couple of years, 6-10 (conversions from n/mol to other metrics are in the other video I think)
Another good video Mark.. if you want to get strong check out Jim Wendlers 5-3-1... very good no nonsense strength program, few cycles got my numbers flying up. Best of luck 👍
Mark, I'm 30 years old, 6'3" (6'7" wing span) and currently 190 pounds and I've always hated the bench press. Squats, cleans, etc. are significantly easier for me than bench press because having long arms makes the bench so difficult.
I've been a competitive runner for 16 years so far and I've always been 20+ pounds heavier than the other competitors that finish near me in races. I enjoy my fair share of donuts and cake and I will gladly stay where I'm at wight wise and have a level head over being super skinny.
Keep up the good work, mate.
Thanks 🙏. 6ft 3 with 6ft 7 arms….. you should be point guard getting steals all day long with those arms 😁
Intensity drives volume, and volume drives intensity. Heavy top set of 3, back off sets close grip 3x6 at 85%. Next session do 4x5 volume with 85% weight. Mix in close grip on volume day if triceps are your weak point. Increase the top set 1 to 2 kilos each heavy session. Be conservative.
Kudos for being open about TRT use. I'm still going to be sour about athletes who use it, but it's 100% out of jealously and because I'm too scared of hindering my body's own testosterone production in the future. Anyway, when athletes own their decisions the way you do, it's very hard to hold it against them. Also very glad to see you're making the most of TRT's additional benefits.
thanks🙏 and you are not to mess with natural production which TRT would do almost overnight. For me, there was almost no natural production to mess with 🤣. If I had had even lowish results I would have stayed away until much older but I was spending half my time in an unmotivated fog
For a moment I thought you wife was thinking of the insurance claim🤔🤷♂️
I'm 6'8" and I have the same problem. Bench press has always been my weakest. When I was in the military I was 220 lbs and would leg press 1000 lbs, do 20 pullups but never was able to get over 255 on bench.
Another ripper video. Let’s see if the ol’ dog can be taught new tricks by using James’ program. Good luck with the training.
Not phased by your TRT disclosure but appreciate the openness and transparency.
It’s not like your competing for Canada in the 1988 Olympic 100m final loaded on stanozolol.
Look forward to seeing the results.
Had they caught everyone in that 1988 race on gear......they would have had more medals than runners left over😂
Could you please share the program?
Also regarding shoulder injuries I would recommend dead hangs as they massively improve mobility, strength and prevent further injury
Agree - I do quite a bit of dead hangs for obstacle course race training. I am going to do the program a couple of times through and then stick up for more detailed video on it in a couple of weeks 👍
@@MarkLewisfitness Awesome, thanks
6:58 showing your 80s credentials there :-)
Thanks to you mark (well i've done it you just put a spark up my arse), i've lost 10lbs and i've just entered for my first 50km ultra in scotland next may. Lifes good 😊
Good stuff-I would imagine a race like that in Scotland will be pretty epic. I have a couple of longer runs up there and every time the scenery, almost, makes up for the pain
@@MarkLewisfitness thats why i chose it, i saw one in the north west but i'd rather not run down a dark and miserable canal 😂
I can sympathise with your shoulder problems. I've been going to the gym since I was 17 and only stopped about 2 years ago (I'm now 52). I've had 4 shoulder operations after tearing rotator cuffs in both of them. The left repair went well and doesn't casue me too much trouble, the right is a different story altogether. They made a mess of it and as a result I had to retire from my job. I also made the decision to stop lifting weights as any upper body exercises just seemed to aggravate it, squatting also became difficult as I physically struggled to get my right arm far enough back to grip the bar properly across the back of my shoulders. I now concentrate on running. I'm not very good at it, but I enjoy pushing myself and I can see improvements (having just completed my first half marathon, unofficially). I also did my first (and last) triathlon earlier this year ( I am useless at swimming). Your videos provide inspiration for an ageing, and somewhat broken man who just has a desire to maintain a certain level of fitness. They're also very entertaining
Your shoulder story is why I'm shying away from an op - better the devil you know! 👍
@@MarkLewisfitness I totally agree with your decision, unfortunately the tears that I suffered were such that I really didn 't have a choice. When I tore my left one (doing incline press) I was unable to lift my arm to the side, with the right one I had such limited movement without pain that I couldn't function properly. I did enquire about a further operation on my right one a couple of years ago, in the hope they could rectify the cock up from the first attempt. The response I received was that shoulders don't like being messed with and a further op would probably result in even worse pain and movement, so I declined and now just have to live with pain and the arthritis. Such joy!
I get Mr Smith to save me when I fail on the Bench press machine
😏😏
Hey dude, been there with shoulders, popped them both with contact sports. Might be something someone's already mentioned but on the off chance, because it took me years to figure it out, 2:1 pull to push. Popping mine screwed up all the back of the shoulder muscles for me never really fixed, I found the more I pull and work on the back of the joint the more stable my shoulders are in the socket and the less pain I get. Not just rehab but real weight. Just a couple of sets off pull ups before benching makes a world of difference as a warm up.
Might be the deads firing the glutes more helping with squats and your knees too, back injury stops mine firing so both patella's are a pain, deads and heavy glute work wake them up again and stop knees tracking off.
Screw the people commenting on trt dude. I've been around dudes on gear up to the eye balls, medically prescribed stuff is a totally different thing and would mess with your head not help. Either people know and know the difference, or they are armchair warriors in wattage cottages without a clue and who cares.
Hi Mark, You explained very well the mechanical disadvantages someone of your size & shape encounters in the bench and other "push" lifts, but I noticed a couple of rowing machines in the background where this video was shot. For the same reason, in addition to your power levels on Zwift and your aerobic base...you would very likely perform WELL above average in the sport of rowing...have you tried it?
Yep. Sub 5min for 2k when I was 19. I fit a rower well (but hated it….. bores me silly 😂)
@@MarkLewisfitness 🤔the world record over 2k is 5:35.. did you mix up your numbers?
LOL, love your videos and I'm a year younger and a Pescatarian that wants to be Vegan. You might kick my ass in the gym.
I loved that comment! I'm OK with anyone kicking my ass in the gym or the bike even if I want to compete with everyone.
Leave those little fishes where they belong 🐠 😂😂😂
Hope you do a follow up on this
I broke my shoulder socket ( glenoid fracture ) 12 months ago in a dirt bike crash, operated on and screwed back together, anyway since then my shoulder has shrunk significantly compared to my right side and it's considerably weaker and it and the surrounding muscles fatigue much easier whilst training. You don't realise how much of an integral part of the body the shoulder is until you seriously injure it.
You should honestly be sponsored by Burger King at this point. I mean this only as a compliment too. I love BK
Endurance fishing with a heavy rod on a motorbike! Your next vid 👍🏻
At last , there is something you don't kick my arse at! So please don't get too good. I agree with the advice below on grip width and it is also a bit kinder on the shoulders - at 52, mine do grumble when I do a lot of volume on the bench press if I use a wider grip. Oh, and why I think of it, have you ever thought about doing a 2,000m row in the Concept II machine? I think you would be significantly above average.
Did a sub 6 min 2k on the rower when I was 19. Pretty much never sat on one since 🤣.
@@MarkLewisfitness Yep, I think that counts as significantly above average. The advantage of the rowing machine is there is no penalty for being heavy - it's all about absolute power, not power/weight. And that would be another thing you kick my arse at! Love the videos Mark, and it was because of your channel I got a Wahoo Kickr Core and got Zwifting. Thanks
Did the follow up video for this come out? I can't find it.
I can bench 115kg and I'm happy enough with that. It would take too much dedication to go further and have too much of a negative influence on my cycling for my personal preference.
If you have problems with your shoulder I would recommend against using a smith machine. bench press, inclined, declined or flat, has a curved trajectory and isn't naturally in a plane. Smith machines force you to work in a plane that puts your shoulder at an angle that is bad for the joint.
Did you ever do a follow up video?
Impressive note : Plato did the writing…
I also training biking, runing and also weightlifting.
Also don´t care about others opinions. It is garbage.
I like ability to be strong and can run/bike long distance and also spriting. May the Force(strong) be with you! ;-)
I'm 5 10 220lbs I bench 110 kg for reps ,takes time ,I found getting your triceps stronger and shoulders stronger makes all the difference
might be a bit late but you need to fix your form in terms of elbow positioning, they should be 75° max. also make sure to not lock out shoulders.
Hi, just stumbled across this tonight.. I'm curious about your progress. I'm guessing that after two months you will have broken the 100kg with reps. Can we expect a video soon??
Hope to get one up during February
Great video! Just came across your channel. Your in great shape! If you're going to be pushing your limits bench pressing. I'd go see a second doctor first. When I was in my 40s I tore my rotator cuff in 2. I couldn't move my arm at all. I had surgery to repair it. Never could lift again, what I lifted before.
I could see your bench press failed, it's because your rotator cuff is weak. That is why your right side is weak. If you keep pushing your limits, you'll damage your shoulder. Like you, I'm tall 6ft.5 in. But I'm 65 years. So been there! Not trying to disrespect you or coming off as a know it all. Just hate to see you get hurt.