How To Build A BIGGER Bench Press
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- Опубліковано 27 сер 2022
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Never seen this technique. I'm going to try this at my gym tomorrow. If timed correctly, static holding it before the hot gym girl comes around the corner and then slamming it back will definitely make it look like a 500lbs 1rm, and she will be impressed. This has to work. The only obstacle after that is her boyfriend.
lmaooo
Godspeed
For an elite bench presser the boyfriend should be no obstacle at all. Lets see him match your 500lb pr. He cannot and therefore is officially out-competed. Take this, King 👑
He will be even more impressed than her
Best Comment 🏆
She is actually quite literally “the best bencher in the world” if we are going off of body weight vs. weight lifted.
No. There are plenty of men who bench a higher weight compared to body weight.
@@troubletony1280 haha, couldn't handle the "she" so you had to say "there's men who do it better" rather than saying "there's people"
@@nothere_cora well if she’s the best women bencher, then men would be the only other option… your ability to get offended by that amazes me😂
@@nothere_cora pressed for no reason lmao
Daiki Kodama begs to differ 😂
I really thought that lady was going to do 5 plates at 140 lol
So did I, but the fact she can even hold it up is impressive. I've met people of similar dimensions who struggle to even hold the bar aloft.
@@jsb1585 yeah no doubt. I actually would probably drop it. Anywhere in the 200 range is okay for me, not ever going to bench more than 315. My best bench was 275 at 160 pounds.
@@youropiniondoesntmatter8909 315 isn't too much more. Might take a while to get the 40lbs depending on genetics and everything. but definitely possible for natty lifters as long ur consistent with a good strength focused program
@@youropiniondoesntmatter8909 we’re similar 270 at 152 I think I could get to 315 though. But I don’t really feel a desire to. For my size my functional strength is kinda absurd so I’m satisfied
assuming you're a guy 270 weighing 152 isn't absurd by any means. Just a bit above the average serious gym goer
I learned of this technique from Mike Tuscherer and I do this with squats pretty frequently, with some good results. However, be advised that this is not 100% safe. You do not want to be the guy who misses the pin when reracking what looks like egolifting to most people. I would also suggest a belt if you're doing this with squats.
Set the safeties up super high if you're in a rack
@@Shvabicu im glad you said that. I think im gonna take it a step further though and just setup my safeties in place of the pins.
I've been doing overloaded negatives and my strength has skyrocketed
can you explain what these are? I want to try
@@Bryan-ov1nk it's where you overload the eccentric phase of the lift (for bench this would be the barbell going down to your chest). So you put on more weight than you can lift by 20 or 30% and then control the weight down and have spotters help you lift it back up and do it again. Aiming to lower the bar as slow as possible
@@johndeagler4556 ahh okay so only do it with a spotter. nice to know thank you
The slingshot is a good tool for this because then you don't need spotters to help you get it up since the slingshot helps you out of the hole.
@@GOASTize it's equipment, and totally changes the mechanics and technique of the movement. That would not help a raw lifter.
i did this yesterday on my push day and i hit a pr for reps and my bench felt really good while going it! I definitely felt strong after doing it.
Yes! i increased my bench with 5kg in a week
ISO HOLDS are tough but effective - I do these every week and seen myself increase in strength and bench press explosiveness. I swear by these!!!
I tried this and it really works ... holding heavier weight at the start of sets really makes the weight feel lighter when u do the rest of it
I did this yesterday before I did my front squats, it definitely helped
so im guessing you hold your 120% above 1RM
BEFORE your working set right?
im doing back squats at 60kg 3x8
my 1RM may be around 70kg (never test it)
so i should hold about 75kg for 10 seconds BEFORE my working set (60kg 3x8) ?
@@TimTim-dq2nf I did some warm up sets I mean obviously normal light cardio and then some mobility work and then I did like empty bar higher volume but going slow on some and holding, and then I did like 50% set of 12. And then I did my holds and then my working set.
@@TimTim-dq2nf also if you are doing 3x8 of 60 kg and you think your max is 70kg. You should probably test it because that is a good working set especially if that is 90% of your max. 60 kg would be 80% like 88kg. I mean you really should retest your max
I remember hearing about Bruce Lee using static holds for varying positions for back squat and deadlift, works great for warm ups and just getting everything turned on
So true! I do my squat warm ups (bar rep and one plate rep) finishing with a 5-10 second static hold at the very bottom. Amazing how well it warms up the glutes!
I'm 155lbs I shit my pants trying lift my weight.
bench more
I can workout with you with one arm.
bench more
It's the same principle for just hanging on a bar to train for a pull up, and even just pulling slightly. Your arms arent used to carrying your own weight, so getting them slowly used to it helps.
She’s an absolute unit
10 years ago, I started doing this with Negatives, and have the spotter help push it up. Got my muscles adapted to heavier weight than I've ever pressed.
Should I do them once per week or every push day
I used to do this back in the day when I hit it heavy. It absolutely works. Definitely try it
This worked for me too. I did this for many years and it definitely helped me though everyone is different.
When should I do it like once per week or every push day
I’ve done this before where I thought I couldn’t do a lift. Lift off then set back on rack to psych myself and try again and it did work on occasion but never thought of it as a technique. Now I will incorporate it as a way to ready my body on heavy lifts.
I do something I like to call a slingshot... not the Mark bell device but a method I call the slingshot. I go up in weight starting from warm up through working sets to a 1 rep max. I then drop the weight back down to around 70% of that one rep max and do high reps with that weight to finish of the sets. Makes that weight feel super light.
Pyramid
Those look intimidating
I am gonna try this with pullups.
Lmao
It does work, try it
It will only help grip strength
I don't even bench press and I love this video because of the information.
This is something Bruce Lee talks about in his book "Tao of Jeet Kune Do."
How much does he bench?
@@Pastor_Sempa he dead
Yes and form of tension on the muscles and bones will strengthen them
Also try it with your max weight using a 10cm brick on your chest going very slowly down then have a lifting partner pull the weight up for you and do 5x2-3 reps once a month
I've been applying this technique but with barbell squats. Sometimes I'll just hold the weight or a few step walk out for one set of 30-60 secs. Then use my regular working set weight with much more confidence. Thank you sir!
I do that on my own and have a spotter load up about 150lbs for incline...same idea as you stated in the video. I don't do it weekly or it loses its effectiveness. Different stimuli in rotation seems to work good for me- heavier single, heavy hold, banded top single, etc..
I love these! It works great to increase muscle activation. I normally do these on a Smith machine since you get some safeties & adjustable starting position. Only real problem is that you'll feel like an ego lifter that severely overestimate himself since you're only doing a 0-1 inch rom.
If she’s doing it.
I’m doing it.
This woman knows bench better than anyone
I do the same on squats, it's a great technique
I can say I've experienced this when I tried doing 2 plates bench one week. I failed the lift, but just from experiencing how the weight feels I was able to crush it the next week
Very good information
Galaxy brained as fuck, I've heard similar advice from old coaches but never with proper method explained. Gonna try this soon because I've been stuck at 205 bench for a fat minute.
Yea man it definitely works! I was stuck at same 205 for a long time benched 250 sometime ago
@@jotdhillon5365
Are we talking kilograms here?
@@swansong5960 lbs man
@@jotdhillon5365
Thought you two were a couple of genuine freaks or something. Keep up the good work.
If you at 205 bench then this will not help you whatsoever. Program smart, train hard and eat/sleep. It’s the only way
Interesting, so this is the same effect that comes from dead hangs? Or similar
I did that when I was trying to lift 400lbs and I never knew that the 300 lb hold was increasing my strength. Great tip
Supramaximal isometric contraction for 1rm gains!
I do similar stuff and I have reached 490 drug free just getting used to heavier weight really helps you don't want the pressure on your joints make you doubt yourself on the lift off cause thats enough alone to fail a max.
Her bones definitely will become stronger.
Great and intuitive tips. Thanks!😎👍
Smith machines are great at working those sticking points and getting stronger lifts.
They don’t use stabilizers which is most of the reason people do these
Yea. Nooo
Dr. Horshig, is this concept of "post activation potentiation" also applicable to squats if squats was the focus?
I’m good just going to progressively overload
She takes the groceries all by herself 😂
Use to go in the weight room after school bench 225 one time then leave every day. 1 rep lead to 3 then 5 but I never stuck to it. Was my senior year and my football days were over. Still left but never like i did then.
Used to do this with hesvy squats. The benefit is psychological even more than physical. Having thst heavy ass weight on your back is intimidating.
Charles Poliquin used similar principles called 1-6. Do a 1 rep Max then next set 6 reps after rest. Then next set 1 rep at slightly higher weight... Back to 6 reps and rinse repeat. Every 1 rep should go up and every 6 reps should go up if programed properly. Post activation potentiation.
Cool, looking into it. Love his stuff.
😯 what the frick?
My spiderballs are tingling 🤔
Correct me if I'm wrong but this seems like the same concept as using rack pulls to improve your Deadlift
Better grip=better deadlift
@@baker4132 not even just grip. Just having your core, Legs, and back under that load makes a lighter Deadlift easier
It’s not the same thing. At least in a rack pull you are still lifting. You are mostly just training the lockout portion with a rack pull. The equivalent for bench would be a pin press. Not this.
I think the bench equivalent would be setting the spotter racks at a low setting, and overloading to press the bar up through the top rom. I've tried that before, but it's not something I really feel like doing in a public gym
@@dkis8730 your describing a pin press and it’s best to do it in a power rack if possible or where you can set spotter arms. Pin presses are good cause you can set them at different heights to train different sticking points
I don't see why a 90% single wouldn't be a better option in most cases. It's still much heavier than your working weight, practices the movement itself with heavy loads and can be safely done by yourself much easier.
Much heavier? You can do 5 reps with 85%.
@@skipeveryday7282 As a 5 rep set to failure yes but most people will be doing 65-75% for 8-12 reps once they're past the novice stage so 90% is still much heavier than their working sets. Nearly to all muscle fibers are activated at 90% too so there's no need to go higher and add extra fatigue except during peaking phases or for PRs.
The benefit here is to make it so you are exposed to much heavier weights than you normally would be exposed to.
135 used to feel heavy in all our hands, but eventually it began to feel very light. That weight didn’t get lighter, as it is still 135 pounds, but you got used to the feel of heavier weights in your hands. That said, holding more than your max would not only help you get used to and better at getting into a tighter start position, but it will also make your 1RM not feel so heavy in your hands.
my elbow would snap out
This is literally the Mash Method by Travis Mash.
I can do this with barbell squatting?
I'm pretty sure that that is common practice among high level squatters so maybe try it. Just be careful don't hurt yourself
I’d recommend it only if you have a squat rack with good spotter arms/what ever you call them that you can set them really high so you don’t hurt yourself
Yeah, you can just unrack, take a step back and practice the walk out.
Also try heavy farmers carries
Maby you’re right but I know for a fact that if I go to the gym and just hold a shit ton of weight for 15 secconds everyone is going to be looking at me like “that’s the most ego lift shit I’ve ever seen” and for that reason, I’m out
Youd be lucky it your gym even has safety bars for bench press. Every public gym ive been to has safety bars for everything else and bench is just good luck buddy.
Two words: Home gym
@@bobthegreatblob to hell with other people's stereotypical and unhelpful opinions
Similar to walkouts on squats
Will try.
Okay you just got a sub
Does this apply to squats?
yes it does
@@accounta4355 how would you do it for squats
@@henryr.schrader7520 you just unrack a heavy weight before your working sets. you just let it be on your back for about 15 to 20 seconds without squating down. but you still brace. that way your muscles are prepaired for the lighter working load (sorry for my terrible english)
@@accounta4355 okay thanks, and your English is great
Great idea
I love she's not arching like a crazy contortionist and is really benching correctly
Can you apply this same logic to plyometrics in anyway?
I will try this
Jesus will be my spotter. Wish me luck fellas.
Suicide grip 🙌
How was it? You alive?
Chuck Sipes called these heavy supports
Something about a 144 pound lady holding up 500lbs just makes me uneasy. Math just doesnt seem right.
She’s only doing the isometric hold, and that’s Jen Thompson she can lift three plates lol, which is still impressive.
It’s not about the Math. You’re just scared she’ll manhandled your ass.
Requires a spotter/workout partners who is willing to do have the work
wait so I should do it befor my bench press not after?
Damn youtube algorithm, i experienced this and was tolding this to my friend like 1 hour ago,
Should a static hold count as a set of bench press or not
Hmm this is interesting but i think im seeing some issues. The i think i see issue is with this it's putting a ton of load on the body for very limited adaptations to that specific point in the movement. It's not adaptive to the eccentric if you can't control it and it's not productive for the concentric because it's isometric. It's basically just helping with stability at the top with a pretty big fatigue cost relative to the stimulus.
It's just seems like a very poor sfr stimulus even regardless of how you define stimulus (strength potentiation, hypertrophy, techniques adaptation, ect). Like it's just not specific enough compared to other things you could do.
Then don’t do them
This reads like you just learned some new words and wanted to fit them all into your comment. Try the exercise out and form your opinion then, I think an accomplished powerlifter knows a bit more about training.
@@skulldon9 you recognize that you saying just try it isn't an argument against any of the points i was curious about right? I'm just pointing out what I don't understand was hoping someone could explain why this makes sense cause to me it doesn't.
Yes it’s poor. I can see perhaps some elite benchers benefiting from this as a limited part of their program, especially for low ROM “technique lifters”, but for 99% of people this is a huge waste of time
@@skulldon9 this reads like you only benched twice in your life and instead of proper training you think some parlor trick will help you get stronger
These are used for squats aswell
Isometrics are not recommended for novice/advanced lifters because of the stress on the cns. There are other ways to increase strength at that level. Experienced/elite lifters on the other hand can profit from isometrics
Do you have something reputable to back that up? It doesn't make sense to me at a much lighter weight why a novice or advanced lifter couldn't do an isometric hold
@@treezy7593 it’s not about the capability. It’s about the usefulness. Look up Louis Simmons. In one of his books he states exactly that. And trust me, if someone knows then it’s him
@@RedmanAC I'm sure he knew a lot, but what we know about lifting has changed over the last 50 years and with continuous improvement in our understanding. Im looking for a reputable study.
While the experience and muscle mass/density will be vastly different between an experienced lifter and a beginner, the biomechanics should be the same (body movement in an exercise is what im referring to, when you account for joint mobility). So if a beginner replicates what an experienced lifter does at a manageable weight, should it not be still "useful"?
@@treezy7593 train for a month doing these then train for a month doing what SU said to do, then tell me about “reputable” something to back it up
This is true. It’s a waste of time for 99%
So smart
What is better this, (holding a heavy object) or pushing against an immovable object?
This
None of us are strong enough to benefit from this. Just program smart and work hard stop with the gimmicks
speak for urself
@@anchovygod2124 stay weak forever 🤷
FEEL THE WEIGHT
Good point. Only the elite who are already nearing their PR ceiling, *might* benefit from this kind of training.
It'll help ur PR no matter how low it is (as long as ur past the point of newbie gains where ur PRing like crazy every week) most non powerlifters don't care about doing such a specific exercise just to get a few more pounds on their bench tho
I used isometrics to increase my ohp
How do you know when there's too much weight ? Surely your muscles would just snap at some point
Muscles don't snap, they tear. He also mentioned that it should be 120% of your 1 rep max
@@bobthegreatblobi did it whit 230 kg 10 sec 30 time,when my bench press 150kg
Sheesh smart strat guess I gotta find a gym bro I never really thought about this .. form of progressive overload
Yes it's called a negative set, apparently you're supposed to use this sparingly too. Like a couple times a month. I probably should try this.
I remember hearing david laid saying he used to this with his squat but one day he felt off or something he heard a snap or pop and bang his back got messed up. Be careful.
does this also apply to squatting as well?
Yes
Yes but it’s how David laid got injured 💀
It's called static contraction
Not really. You are mostly stacking the bones here
@@yoeyyoey8937 a static contraction hold is fully extended minus the locked elbows. Exactly what she did. You hold it as long as possible up to about 10-15 seconds and move up in weight. The purpose is to get your muscles trained with highest weight possible. I started this two decades ago. Yeah static contraction
@@oscarcollinsiv Im not sure if that’s what she’s doing here but correct me if I’m wrong. I get overloading and isometrics and stuff but it seemed like she was just holding the weight to psychological and maybe neurologically prime herself
@@yoeyyoey8937 it's the way to use the most weight possible. Only 1 rep needed. There is actually studies showing the second rep won't benefit you strength anymore. I like it for a change in exercise to keep my muscles guessing what will happen next and every PR in a normal lift I attempt is a weight that is less than what my body has already felt.
@@oscarcollinsiv right on
And people act like you have to be a 300 pound hunk of fat and muscle just to lift heavy, im over here in the same weight class as her getting told im small asf when i can lift wayy more than people twice my weight, its sad when they get flustered when i prove it to them haha
Well it’s a lot easier to lift heavy when you got that 1 inch rom
@@Davidxjdjdj it’s also harder whenever we’re not twice the size that we are
I kinda understand this cuz I know wat it's like to hold a heavy weight in place for long periods of time. 5mins, 10mins, or even upwards of 30-60mins. Altho Idk if it's normal or not but I can hold much heavier weights in place for longer periods then I can do an exercise such as deadlifts. I doubt I can quite deadlift 1000lbs but I know I can hold up 1000lbs above my head for 5mins. I'm 170lbs btw.
How do you think you can hold 1000 lbs above your head??? Have you tried? I’m so curious.
1000lbs above head, are you insane
@@terrifictacoman I did so once. I was helping my dad on the family farm and he needed to do some repairs on 1 of the buildings and he needed to put up a timber but obviously cudnt do it himself. So once we got it in place I stood underneath it and held it there til he ankered it in place enuf for me to safely let go. Luckily most of the time the logs, timbers, or other things I've had to hold in place while my dad secured it were only a few hundred lbs or less.
I also learnt that when u pick up the end of a long object such as a log u need to be able to pick up 100% of the logs weight just to get the end off the ground but as u get the 1 end higher and higher up u r lifting less and less weight to get it up higher. Once it's at 45° u r at 50% of it's weight. I work at a lumber mill and I know I can pick up a 12X12X16 green pine. Thats about 800 lbs.
@@jonisdahl3149 sometimes when ur working u gotta do wat ya gotta do. Even if it seems insane or not possible. Holding 500lbs above my head with my joints all straight is not all THAT hard imo. Getting the object to that height to hold up there is the most difficult part.
@@baileydombroskie3046 you are not lifting all the weight, its not like its floting. Would like too se you have some free weight of 1000lbs over head
So how many reps and how often per week should I do that?
i think it’s just to warmup before they do heavy weight
@@meechtree5795 until you get bored and realize it’s not making your bench go up
@@yoeyyoey8937 you warm up so you don’t die
@@meechtree5795 yeah but that doesn’t follow logically. If you don’t want to die then don’t hold weights you can’t handle over your head
@@yoeyyoey8937 it’s weight you can’t handle pressing, not holding. you do it so when you press the lower weight which would be your max. your muscles are already primed to resist and aren’t shocked by suddenly experiencing a heavy ass weight.
Kinda the same realm as negatives. Doing more than your max to let your CNS and joints get a feel of bigger weight than you can handle for a rep.
Just don't like this and the potential injury, and there's a reason it's not done.
What's the potential for injury if you're just doing a hold?
Yes I, too never walk out the front door of my home. The world is too damn injurious💀
Nah but seriously, start light and work up slowly over time with good form and you’ll be fine.
@@madgamer44x0% trust me, Moreover, I did this with a shoulder injury and it didn’t bother me, unlike dynamic work, it almost healed. when benching 150kg with a delay I do a 230kg hold
Interesting
"She only weighs herself"
=> She herself only weighs
Well actually... 🤓☝️
*"She only weighs"
Would this be wise to do with squats?
yes, heavy walk outs are actually in a lot of good programs
@@abkonk nice. Maybe i should try it in order to adjust my body for increasing weight. My only problem with it is that i think i would look stupid lmao. But that’s just a bad mindset i gotta work on
Yes, i did it with 160 kg and then my working sets didnt even compare
This dragonball with super sayain god? Simple having that power made you ready for new highs lol
How would you do this for deadlifts
from skirting boards with small amplitude
y👍
Rack pulls
does it work with deadlifts or squats?
I feel like it's possible with squats but not deadlift as you can't do an isometric hold with the starting position - only pulling up. Since the principle is just to get you to be accustomed to heavier weight while not actually pushing or pulling, this is applicable to any exercise.
Yes, Rack Pulls for deadlift and you can adjust height and or even restrict the height with a top bar (ie pull against it). Deficits with lighter weight, 1 and 1/4 deads with lighter weight all seem to have the same carry over and similarities to an iso in a rack.
Same with squats, pins set at bottom and top for safety, you get the bar off, hold, push against a top pin etc. Limit is your imagination.
@@humblereloaded rack pulls are not like this
If you unrack the bar from the top position. Then yes. But a strong mayen cause this doesn’t even really work that well to begin with
Is it good even for squats?
yes, its called walkouts and it is probably way more common than this
if my one rep max is 225, how much weight should i do
He Said 120% in the video
This is how I got a SLAP tear and ruined my shoulder forever.
I feel like doing this at the gym would make u look stupid tho 😂
Idk 🤷🏽♂️. Would have to be an empty gym for me to try it haha
Imagine caring about what other ppl think of u 🤡
Who cares how you look, those people are nobodies, meaningless
Why do you care what others think? Do they care what you think?
Cause it is stupid
@@yoeyyoey8937 - Works for me and has for years. Lifting you with one arm and working out with you is probably stupid too, but exercises like that made me strong enough to do it.
W tips
11x female* world champion powerlifter
Male powerlifters have benched over 800 lbs
She also weighs 144 lbs
I think you missed that she’s 144 lbs. that’s nearly 3.5 times her body weight, which is fucking crazy.
Doesn’t matter a world champion is a world champion
@@tn684 330lb WR is 2.3x BW @144lbs
@@tn684 male powerlifters have benched more than 3-3.5x their bodyweight
-123 bench 455 Sheriff Othman EGY 02/23/12 IPC
-132 bench 465 Sherif Othman EGY 09/08/16 IPC
-148 bench 503 Roman Yeremashvili BLR 12/06/15 WRPF
-165 bench 540 Roman Eremashvili CHN 05/26/19 WPUF
-181 bench 556 Rick Weil USA 1986 APF
Kinda like.negatives
I.workout alone so this is harder, unless.i.have safety racks
Try this in you notice this with pyramid rep schemes that increase in RPE. Heavy weeks I build up to 90-95% my 1RM and then go to failure on my back off set about a minute after that at the weight of my first working set was and I can get at least 30% more reps in than I could’ve at the first go around. I implement this in all of my main compound movements
Arthur Jones
Like they say bigger bench does not equal bigger chest
Greetings squat university, can you please make a video on the top books that you recommend 🐰✌
Thank you
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