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Building The Bench Press    The Road To 100kgBuilding The Bench Press    The Road To 100kg Building The Bench Press    The Road To 100kg


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It is a video caused by the uploader with such an awesome exertion and have the craving and commitment to benefit you or inform you about Building The Bench Press The Road To 100kg. Moreover would like to add to your enthusiasm under Enlightenment and I trust the two of us delighted you. There are 6947 watchers who left their remarks.
Hey guys, welcome to another episode of my video diary series! In this episode I smash my old bench press 1RM for easy reps and tell you some of the tips I've used to improve my bench press Follow me on Instagram s www instagram com mainmantom_ Twitter s twitter com t0mgreenaway

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How To Bench Press Layne Norton's Complete Guide Bodybuilding com

Dr Layne Norton is a smart guy, but he s also strong as hell! Follow his coaching tips and cues to bench press like a total beast Get Layne s Full Program Here bbcom me 223glmu The bench press is one of the most important upper-body exercises in your movement toolkit Not only is it crucial for upper-body muscular development, but it s an exceptional strength builder Many people think the bench press is just a chest exercise, but I m here to tell you that your triceps, shoulders, back, and even your glutes are involved It s a complex movement that can be disastrous if you get it wrong If you ve been doing the bench press without being too concerned about how you re doing it, it might be time for you to take a step back and focus on improving your technique Seven years ago, I tore my right pec while bench pressing incorrectly I ll tell you right now, it sucked Since then, I ve spent a lot of years learning how to incorporate the correct muscle groups and focus on the proper execution of the movement itself After learning how to improve my bench mechanics, not only did the movement become safer, but my numbers got a lot better So, if you re ready to get bigger and stronger, watch the video In it, I detail what I ve learned from technique experts like Ben Esgro, Dr Mike Zourdos, and USAPL World Team head coach Matt Gary so you, too, can bench like the pros HOW TO BENCH EVERYTHING YOU NEED TO CONSIDER Equipment Although you don t really need anything other than your own body in order to do a bench press, there are specific pieces of equipment you can use to make your bench press safer and more effective The Setup How you position yourself under the bar will make a big difference in how efficient your bench press is and how much weight you can push Don t take it lightly Follow these cues to move maximum poundage safely! Execution Once you ve taken a deep breath and have braced, it s time to initiate lowering the bar As you do this, think about bending the bar into a U-shape with your hands Bending the bar will allow you to tuck your elbows naturally to engage your lats and protect your shoulders Where you touch the bar on your body will depend on how long your arms are and where you grip the bar Whatever the case, your forearm should be at 90 degrees from the ground in this bottom position If it s more or less, you may lose force If you have long arms and a narrow grip, you ll touch farther down on your body If you have short arms and a wide grip, the bar will touch higher on your chest Most people will hit anywhere from their top ab to their nipple line Wherever the bar hits you, try to hit the same spot every rep Once the bar has made contact with your torso, initiate the upward movement by tightening your glutes and driving your legs into the ground No, that s not cheating Using leg drive will allow you to stay tight and bench more weight As you press up, think about throwing the bar back The bar should move in a slight arch or "reverse J" pattern Common Bench-Press Mistakes As you can see, the bench is actually more complex than most people initially think The most common problem I see is people bouncing the bar off their chests This is problematic not only because it puts a lot of pressure on the sternum, but also because it s impossible to keep your body tight if you re bouncing the bar Besides, if you re bouncing the weight off your chest, how can you say you actually lifted it? Most people don t breathe or brace properly either, so make that a priority You ll be amazed by how much more weight you ll be able to move if you brace your abs with a big breath I also see many people flaring their elbows because they believe it will lead to more pec-muscle recruitment Even if it does, flaring your elbows is not worth the danger That s how I tore my pec My grip was too wide and my elbows were too flared Flared elbows mean your lats aren t engaged and you re benching inefficiently Bodybuilding com SALES & SPECIALS bbcom me 223gnLo FITNESS ARTICLES bbcom me 223goPh #1 ONLINE SUPPLEMENT STORE bbcom me 223gvu4 FREE FITNESS PLANS bbcom me 223gzKq Follow Us YOUTUBE bit ly 1RSJFa4 FACEBOOK on fb me 1lomhpr INSTAGRAM bit ly 1LzBxab TWITTER bit ly 1RSJQlL GOOGLE+ bit ly 1NRe8qu PINTEREST bit ly 1OOZgY4 SPOTIFY spoti fi 1NRebm0 We are Bodybuilding com Your transformation is our passion We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group We provide the technology, tools and products you need to burn fat, build muscle and become your best

How to INCREASE Your Bench Press 3 Common Mistakes | Silent Mike & Alan Thrall

Increase Your Bench By Avoiding These 3 Common Pitfalls Shoulders tucked, sternum high, upper back tight, knees lower than hips—learn all of the tips for increasing the strength of your bench and perfecting your form Check Out Silent Mike s Training Programs ► bit ly 2oOpTEw Sales & Specials ► bbcom me 2oOvpaj | Silent Mike | Instagram ► bit ly 2oOyVl2 YouTube ► bit ly 2oOvtHc | Alan Thrall l Instagram ► bit ly 2oOlpxC YouTube ► bit ly 2oOnWYL Untamed Strength Gym ► bit ly 2oQKRm8 | Connor O Neal | Instagram ► bit ly 2oOtClK ­ | 3 Common Bench Press Mistakes | 1 Elbows flaring too early or too late ► 0 35 2 Leg drive and how much you legs play a roll in bench pressing ► 1 52 3 Bar path ► 3 32 ­ | Muscle-building Supplements | Pro Jym Protein ► bbcom me 2oOmYf0 - Blended Protein Supplement for Maximum Effectiveness* - Made with the Highest Quality Whey, Casein, and Egg Proteins Cellucor C4 Pre-Workout ► bbcom me 2oOottV - Advanced Pre-Workout for Increased Energy and Focus* - Great Tasting Powder to Provide an Explosive Surge of Motivation* Optimum Nutrition Gold Standard 100% Whey ► bbcom me 2oOudUk - Muscle Building Whey Protein Powder* - 24g of Whey Protein with Amino Acids for Muscle Recovery and Growth* ­ | Bodybuilding com | Sales & Specials ► bbcom me 2oOvpaj Fitness Articles ► bbcom me 2oODH1W #1 Online Supplement Store ► bbcom me 2oOogXF Free Fitness Plans ► bbcom me 2oOsT3Q #1 Women s Fitness Site ► bbcom me 2oOaDYl ­ | Follow Us | YouTube ► bit ly 1RSJFa4 Facebook ► on fb me 1lomhpr Instagram ► bit ly 1LzBxab Twitter ► bit ly 1RSJQlL Google+ ► bit ly 1NRe8qu Pinterest ► bit ly 1OOZgY4 Spotify ► spoti fi 1NRebm0 We are Bodybuilding com Your transformation is our passion We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group We provide the technology, tools and products you need to burn fat, build muscle and become your best

The Official Bench Press Check List (AVOID MISTAKES!)

Train like an athlete step by step - athleanx com x athlete Subscribe to this channel here - bit ly 2b0coMW The bench press is one of the most classic powerlifting lifts you can add to your chest workout That said, it is one of the most complex simply because there are so many places in the lift that you can go wrong In this video, I created a check list to give your helpful reference for each of the most important places in the lift that you will want to get right so you can increase your gains and keep your joints safe in the process As a physical therapist, one of my biggest concerns will always be the long term safety of a movement as well as the risk to reward ratio of performing the lift In the case of the bench press, this is one of the most fundamental power moves that all athletes and novice lifters should master There are plenty of things that can go wrong however, and the joints like the shoulders, wrists, elbows and even your back can become vulnerable if you don’t get it right The first thing you need to note is where you are going to be doing the bench press in the first place Ideally, you’ll have access to a power rack that you can set up a bench in and have the appropriate pins in place to catch the bar should you fail If doing it here, you will also want to put the clips on the ends of the bar for added safety If you are training at home however, the clips might be best left off the bar just in case you get stuck under the bar and need a way to dump the weights to get out from under it Next the alignment of the bar in the rack and the bench on the bar is crucial to setting up a good lift Simple enough, but make sure that everything is centered before laying back on the bench Next look up at the bar and ensure that your eyes are at the same height as the bar itself This will set you up for a good liftoff from the rack Along the same lines, you want to be sure that your bar holders are not too high or too low If you arms are fully extended as you reach up for the bar then you are set too high and will have no leverage when it comes to lifting the bar out of its resting position Next focus on the position of your feet and your chest before initiating the liftoff Your feet need to be under your knees in order to be able to contract the glutes during the movement and add to your pushing power on the bench press If they are too far out in front of you, much of your pushing power will be lost before you even begin Likewise your chest must be arched This establishes a stable base of your shoulder blades pushing down and into the bench, which will act as a counterforce for the bar as you press it in the opposite direction Lift the bar and tighten the abs as you lower it down to the chest The bar path is crtiical Make sure it is traveling down and forward and not just straight down This will be more easily accomplished by keeping your elbows tucked closer to your sides, about 75 degrees away At the end of your set, fully straighten the elbows and then slowly allow the bar to travel backwards towards the catches From here, lower the bar once it has engaged the rack and you’re done A perfectly executed bench press set Let the chest gains begin, and let the healthy shoulders and joints continue! If you are looking for a complete training system that puts the science back in strength to help you get the most out of every lift while keeping the latest in sports medicine at the forefront of your workouts to ensure your gym longevity, head to athleanx com and get your ATHLEAN-X Training System Start training like an athlete so you can look like an athlete in the next 90 days and beyond For more chest workouts and videos on how to do the bench press and the best bench press for your upper chest, be sure to subscribe to our channel here on youtube at youtube com user jd

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