Pin Press Secrets (For Benching)
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- เผยแพร่เมื่อ 28 พ.ค. 2019
- Get more gains from the pin press!
Also watch Enter The Dead Bench: • Enter The Dead Bench
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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - แนวปฏิบัติและการใช้ชีวิต
Cant wait for a overhead pin press video.
These pin press tips will make a big difference to your gains and safety. Enjoy!
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SUMMARY
1) Pay close attention to the setup
2) Unrack first
3) Cap the weights at 90%
4) Use slingshot + decline variations
5) Rotate the pin presses to minimize overuse (best with concurrent, otherwise minimize usage of the exercise)
6) Consider boards or safety straps
I love your emphasis on safety. I feel comfortable trying out your techniques bc of that
You have plans of competing in powerlifting anytime soon?
Pin presses are amazing. They def help target weak points, I’ve been stuck at 225 for 1 rep for damn near 2 years. I was so frustrated I was on the verge of giving up on bench until I started doing pin presses. I did low and high presses with some accessory work and now I’m repping 225.
If you haven't, I would suggest that you try the floor press using this progressive pyramid:
w/o 1: 80×6, 85×4, 90×4×2
w/o 2: 85×5, 90×3, 95×4×1
w/o 3: 90×4, 95×2×2
w/o 4: 95×3
*That 95×4×1 should be done with as little rest time as possible while still getting your sets.
That's a 4.5% gain. Those percentages are based upon your floor press 1RM. The reason that the floor press is better, in my opinion, is because, when done correctly, the weight is pressing you down, causing you to have to overcome more inertia than the pin press because the pins are supporting the weight. Also, with the floor press, the distance from the shoulder to the elbow is at its longest. That rep scheme has worked for many, but because of the rapid progression, it should be done with exercises that are new or haven't recently been done. You can use it with various grip widths, guillotines, incline, cambered bar, board press, etc....... Since those pin presses are done for the purpose of becoming stronger at your stuck point, it would make sense to me to do exercises designed to increase starting strength to increase the amount of momentum you have to get through the stuck point. And nothing does that better than compensatory acceleration training. Using Hatfield's phase, they develop the instantaneous, simultaneous recruitment of the maximum amount of muscle fiber. It is CNS training. I would recommend that you do those, a lot of those, in a pause rep manner at 50 - 80% of your 1RM. Something like:
50×5, 55×4, 60×3×3, 65×2×2, 70×2×1, 75×1, 80×1.
*Taking only around a minute between sets.
I would recommend that you do that after the rep scheme that I outlined twice a week and then once first, followed by 1 or 2sets of an exercise at the 12-20 range going to 1 rep short of failure.It's what Louis Simmons calls the rep method. Getting some reps in is important, but the sets should be but a few because what is most important is getting your numbers on those other exercises. I would also recommend that the compensatory acceleration sets be your only sets done in the competition manner, and that your rep method be at incline, dips (deep with the elbows out), or dumbbell press. With your heavy dedicated to a rotation of other exercises, specially exercises that are similar to but more difficult than the bench itself.
Upon re-reading your comment, I see that I misunderstood and that you are making progress, so nevermind.
@@stevenpurchase1010 yes I have made really good progress after this. Now I rep 225 for 6 265 for one rep max. It seems this is the next plataue I’ve been stuck here for a while now
@@ClearviewTrading The method that I briefly outlined is designed for the purpose of overcoming and/or avoiding the plateau. I suspect that it would be hard to understand and or organize based upon what I wrote. The plateau is inevitable. That's why it has the technical name "habituate to the stimulus. That's why I recommended that your only comp. benching be in the compensatory acceleration method. Focus on increasing your speed, and bringing up a rotation of exercises that are similar to but more difficult than the comp. bench. If you can, on Monday, do that pyramid with an exercise that fits that description followed by the compensatory acceleration, pause rep. Do the same with a different exercise on Friday. On Wednesday do the compensatory acceleration followed me a set or two of 12-20 rep of one of the exercises that I suggested. I think that will help. If you have any questions, please ask. Good luck.
Just finished my first set of banded dead bench today. I was shocked at how hard it was initially. I am definitely going to rotate this in for a while on my intensity day.
Started this today. I actually really like it. I am sure it will improve my bench.
Love the videos that training footage is included in. keep it up 👌👌❤️
I knew you were in Canada when I noticed that your power rack is the exact same one that I have. POG
Awesome video Alex! Totally agree with all you said! And ur right, any small misgroove and you tweak ur shoulder or pec. Coming back from a pec tear myself
Did your pec tear from dumbbell bench? It's my preferred chest exercise
lets get it lads
I started these today and it’s the real deal !
I've been reading the new Naturally Enhanced manual that Alex put out. It's an awesome work and the new photos and information make it even better than ever. Specifically it really lays out the ways to reach your goals, whatever they are. I personally reached a 1 RM of 50 kilos weighted pull up today (110 lbs).
Glad you're enjoying it brother, and 50kg pullup is amazing keep it up
why did you stop posting benching vids that 375 dead bench looked like you had a few more pounds and that 365 bench looked like you had more in you too those videos are motivating i love the feats of strength vids youve been motivating me for a couple years now keep it up man
Found your channel last week, your videos are superior, great work!💯🔥
Preciate the support, always happy to help
Hey Alex, I know you recommended 5×1 and the sort but what about more repetitions like 5×5 or 4×6? Would this not be optimal?
Also a overhead banded press vid would be useful
Lets get that overhead pin press vid asap
What do you think of doing concentric only pin press. That way you avoid the bar crash you just start at the bottom then after you press it you rack it then stand up put it back where it was etcetera
Amazing video Alex.. how about a follow up video.. ohp pin press
Gimme dem gains boy.
But how do you put it in a program in which you need to increase the weight every time? Im doing DUP
YO ALEX, what is you're opinion on using a weighted vest during cardio?
Depends on the type of cardio, for some forms it can be quite effective
I did these for a month straight and got 0 bench gains, but my shoulders got fkn huge
Interesting feedback
same. Biggest my shoulders had ever been, did it 4X a week, got a 315 incline dead bench but cant say there was particular carryover to my regular incline. Maybe?
I love your videos
I find I can press more weight with that grip variation @5:03. Obviously it's not as safe (just like suicide grip) but it's effective especially on OHP.
i have crepitus in my knee(degenerative changes).mostly idiopathic cause.I have pain after workouts,not during.Should i give up heavy leg training altogether?
Studf like this alex wouldn't know what to say you should probably ask a physician or atleast a physiotherapist
Do more workout videos
Alpha destiny do you go to the chiropractor or get any work done on your body?
Never have, you?
@@AlexLeonidas not even a physiotherapist?
DDP yoga twice a week for GPP and chiropractor once a month do a lot of good
Chiropractors are scam artists, there is no science backing it up
Is the slight decline with the plates enough to disrupt the biological law of accommodation?
Yes
Alex have you every tried bodyweight face pulls ?
What lol?
Are pull ups and dips the trick to an ultimate upper body?
Elias El Ghourayeb they are if you add them to the end of workouts/start to workouts
Okay, so my gym only has a squat rack which leaves about three to four inches of space away from my chest. So, to compensate I place foam mats stacked on top of one another to close the gap as much as possible. There is still around one inch off my chest, is this okay, or am I wasting time?
1 inch gap is excellent, I'd definitely do this if it's safe.
Have you tried placing plates under the bench like in the vid?
@@danielzavalahuerta Thanks for pointing that out brother, I didn't even realize that until your comment. Strength is moving up thanks to you and Alex. 💪
You think this could have some carryover to the overhead press?
Probably especially if done off an incline
Thoughts on high barbell incline bench? And what would be considered a strong 1rm on it
It will build amazing general strength for presses and have a lot of carryover to OHP, don't know about the standards though so just become the strongest version of you and find PRs that you find impressive
@@AlexLeonidas yeah added them into my training today and they feel great, thanks for the reply once again man.
Can pin press be good for wrist pain during ohp/bench
I don't think it would change much in regards to that. The unload at the bottom may help a tiny bit but at the end of the day wrist pain from presses is a different issue.
The exercise that absolutely blew up my comp bench is floor dumbell press with bands
Tie the bands to the foot of the bench under you head and attach the other end to dumbbells, I have seen people do it but I dont want to try it, dumbbells are tricky enough working out solo
FightPeople I’d put the band around my back, as if I were to do banded pushups, and then I would have someone hand me the dumbells as I was laying on my back.
Can i
do a pin press even if my rack has no pins?
As in using the j-hooks? Probably but I don't think it's the safest idea.
A better method is to use 1-2 board presses or pause bench
Reverse lunges with heavy suitcases at home for building big glutes?
I can see this being quite helpful especially with high volume
With the suitcases in your hands? Wouldn't they touch the ground before you're able to reach full range of motion?
Marc Butterman you’d hold them horizontally with the handle on the side
@@Davies4Fifa yes!
Can i replace novice program pause bench with pin press
@FightPeople well i tried pin press and the movement just felt like it does the job improving the strength from the bottom alot more compared to pause bench.
I am following alex's novice program and i am getting pretty good gains, but i was thinking about starting some martial art. Will this impact my gains? If so, what could i do to be able to do both disciplines and still make gains??
Bruno Carneiro you can make gains while lifting but for example if you lift 4x a week but you want to do martial arts it shouldnt effect your gains (it even makes you more athletic) but if you reduce the training frequency then you will lose gains
@@bob-uj4vn The reason why i asked this is because on the novice program it is said that i should only workout 3 times a week and rest the other days. That being said, i am kind worried of the martial arts impacting my recovery in a negative way... Thx for the response
Bruno Carneiro well try it out see of your recovery can keep up
Love your content Alex, where is your rack from?
I don't believe he ever mentioned the company name, but I would like to know that as well.
It's by Amstaff
Alex, would you recommend it? No bs.
P.S. since you might read this I want to tell you this: you are great, I watch you for years now, but I really, really miss 2016 and early 2017 Alex. You were THE man.
Any plans to start squatting again?
Not really
You are everywhere
Hello
What are your thoughts on cold shower?
Elias El Ghourayeb cold showers are the truth helps your recovery big time. Do them every day
They are cold
Da fk this video doesnt even have 1k likes
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