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Download 5 Ways To INCREASE Your Bench Press mp4 download free video

Discover 5 unique ways to increase the amount you bench press If you find that you re weak with dumbbell chest exercises or barbell bench press then this video will help you learn what to do to lift more weight You ll not only get a stronger bench, but you ll also build more muscle, and explode your max in all your upper body pushing movements 🔥 FREE 6 Week Challenge s bit ly 2IeivPX 📲 Fat Loss Calculator s bit ly 2UxfPTQ 👦🏻 If you want to train with me directly to transform your body as fast as possible, fill out a training application and see if you qualify here(𝐔𝐒𝐀, 𝐂𝐚𝐧𝐚𝐝𝐚, 𝐚𝐧𝐝 𝐔𝐊 𝐎𝐍𝐋𝐘) bit ly 2MpM1nP Timestamps 1 Compensatory Acceleration Training (CAT) 0 45 2 Plyometrics 3 03 3 Start Dead Bench Pressing 5 59 4 Technique 8 08 5 Include Auxillary Workouts 9 24 When I first started Bench Pressing I was one of the weakest guys at the gym I remember actually being embarrassed to bench in front of other people at my high school And I would go to a separate gym after school to work on it privately Since then I’ve really improved my bench and I did it naturally, just by using a couple simple methods that I’m about to share with you today I know how frustrating it can be to feel weak with this exercise, so I want to go over 5 specific things that you can start doing right away to improve your bench press And you don’t just have to take my word for it because these 5 strategies that I’m about to show you have been tried and tested by the best benchers in the business As long as you use them consistently you’ll be amazed at how quickly your benching power will skyrocket So lets get started with our first method - something known as compensatory acceleration training or CAT This involves using explosive force to power out of the bottom portion of the bench To start you want to select a heavy enough weight that will barely allow you to squeeze out 8 reps When bringing the bar down towards your chest you want to imagine that the bar explodes as it touches your chest, powering back up to the starting position By exploding as hard as possible on the positive or lifting portion of the rep, you’ll be able to use the improved leverage and momentum as the weight drives up to push through the traditional sticking point, which is just before lockout One study found that sticking points on the bench press usually happen once you’re 90 percent through the lift Another study found that sticking points happen because of a lack of transitional phases and not producing enough force to overcome the weight The researchers in this study concluded that focusing on explosive power off the chest and carrying that power all the way through to lockout is vital to improving your bench They also found that having better control on the eccentric part of the lift will help with getting the weight back up as well So, the goal should be to lower the weight to your chest in a slow and controlled way and then explode up as fast as you can If you aim to get enough speed after coming off your chest, you’ll be able to overcome the sticking points Another study focused on muscle activity during the upward movement portion of the bench press Researchers broke the upward phase of the bench into three parts – Phase 1 was the pre-sticking point, Phase 2 which was the sticking point, and Phase 3 was when the barbell sped up again after moving past the sticking point On average The sticking point was reached somewhere between 1 5th and 1 3rd of a second Research One study found that sticking points on the bench press usually happen once you are 90 percent through the lift [1] The Sticking Point in the Bench Press, the Squat, and the Deadlift Similarities and Differences, and Their Significance for Research and Practice The researchers concluded that focusing on explosive power off the chest and carrying that power all the way through to lockout was vital to improving your bench They also found that having better control on the eccentric part of the lift will help to get the weight back up [2] Effect of Different Pushing Speeds on Bench Press The researchers found that the deltoids and pectorals increased activation after the sticking point, while the biceps decreased activity The sticking point was reached between 2 and 35 of a second after the bar came off the chest [3] The Sticking Period in a Maximum Bench Press (Journal Sports Sciences 2010) All athletes experienced a considerably greater one rep max after performing the plyometric exercises than when building up with sub maximal lifts The average increase was 4% higher when doing plyometrics [4] Acute Explosive-Force Movements Enhance Bench Press Performance in Athletic Men The study, which was focused on beginner weight trainers, recommended that beginners should perform concentric training in addition to full range movements to get stronger faster [5] Effect of Muscle Actions Against Strength

6: avg

Download Build a Bigger Chest with the "BENCHLESS" Bench Press! mp4 download free video

Build more than just a bigger chest - athleanx com x bigchestandmore Want to build a bigger chest and you know you should be doing lots of bench presses to get it? The only problem is that you don t have a bench That could be a problem Not necessarily In this video, I ll show you how to build a bigger chest without needing a space eating bench press Lots of guys, despite not having a lot of weights or equipment, will have an old set of olympic weights and a bar that they may have picked up at a tag sale, online or that a friend or father gave them or handed down to them If you re one of those guys, then all you ll need is this video and a little practice to nail this technique for doing the bench press in your home workout (all without a spotter!) To perform this benchless bench press variation, just position yourself on the floor underneath the bar (it helps to put at least 45 pounds on the bar to give you enough room to get under) Put the bar just in the crease of your hips and grip the barbell so that your elbows are positioned in 90 degree angles Thrust up with the hips into a bridge to put the bar in position to do the bench press Again, the best part about this bench press exercise is that it can protect your shoulders by not putting your AC joint under too much stress and still allow you to build a big chest! Who doesn t want a bigger chest after all? And now you can do it from anywhere with limited equipment For more innovative workout ideas and a step by step workout program to build a bigger chest with bench press and more, head to athleanx com and get the proven pro athlete training system ATHLEAN-X For more free chest workouts and everything else, be sure to check out our channel here on youtube at youtube com user jd

11:45 avg

Download How to Increase Your Bench Press (FASTEST WAY!) mp4 download free video

The bench press is one of the most popular chest and strength exercises performed While many would like to continue to increase their bench press they find it difficult to break through plateaus that can stagnate their strength on the lift In this video, KC Mitchell joins me to show you three more bench press accessory exercises that will assist you in increasing your traditional bench press totals as fast as possible The key behind the success of these lifts is that it takes you away from doing the straight bench press Contrary to what some believe, the most successful bench pressers in the world almost all spend more time doing lifts other than the bench press in a given training block For instance, while the bench press, done traditionally, will be done once a week…the variations of the bench and the other accessory movements to the bench will be done far more frequently Last year, KC came by the gym and discussed three of his favorite accessory lifts for the bench These were the lean back pulldown, barbell floor press and the seated shoulder press Each of these lifts was performed with a different purpose in mind They all had in common the fact that they were able to positively impact the bench by strengthening a different portion of the lift This time around, we were back in the gym and wanted to show a few more variations that could improve your bench press gains The first is the pause bench Due to the fact that each rep is going to be paused and held in the bottom of the rep, the time under tension will obviously increase but more importantly, the momentum of the rep will be removed The stretch shortening cycle will be taken out of the equation and pure strength and leg drive will be responsible for moving the weight off the chest This is great for those that still struggle to feel the contribution of leg drive to their bench press that was talked about in the last video we did on the exercise Next, we address a variation of the floor press This time instead of doing it with a barbell we use dumbbells Not only are they easier to set up with in a crowded gym but they provide the additional stability benefits that are inherent to using dumbbells and help to groove the elbows and wrists into their proper position on the rep The limited adduction that occurs with a fixed barbell is also something that is able to be overcome by splitting the load into two hands which can help those that fail to feel the contraction in their chest to finally feel it Finally, the static incline dumbbell presses are an amazing variation that will have high carry over to the bench press Not only are you learning to develop isometric strength that will compliment your concentric strength on the lift but you are having to learn how to tap into a deeper well of concentric strength because of the fatigued state that you will find yourself in after the isometric contraction These are tough but very helpful and will certainly carry over to the pause bench discussed earlier as well The use of accessory lifts in training cannot be understated Too often, people continue to bang away at the lift they are trying to get stronger on failing to realize how likely it is that they will not see significant strength gains (or at least fast ones) by continuing to do that Instead, by instituting bench press variations, they are providing a unique stimulus for their muscles that tends to provide a stimulus for better neural connection and ultimately performance on the traditional lift when you go back to it If you’re looking for a program that builds these accessory bench press movements right into the plan exactly when you should do them for best gains, be sure to head to the link below and check out the TOTAL BEAXST program from ATHLEAN-X For more videos on how to increase your bench press and a complete bench press tutorial, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published Build Muscle in 90 Days - athleanx com x my-workouts Subscribe to this channel here - youtube com user jd

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