Bench Tips You Actually Haven't Heard | Internally Rotated Grip, Bench EMG Studies, Active Scapula
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- Опубліковано 5 вер 2024
- My Instagram: / aesthetic_strength
Prime Coaching Inquiries: AestheticStrength@gmail.com
On Instagram I post a ton of informative content on my story & IGTV. Follow if you want more knowledge!
Sharing the knowledge as always!
We still gotta get a collab! It’ll happen very soon after I get the podcast back up. Took a break to onboard all the new clients but everyone’s flying at altitude now so it’s easier for me to work on this stuff!
My shoulders almost healed up so will definitely keep these tips in mind when I finally bench again. And loved seeing the hype PRs from you and the squad!!!
Denis Yevdash I better see 363 sometime this next year
Hey Brendan, this was a really good video, loaded with terrific content.
Thank you!! I got more coming now that my coaching is settling down a bit!
Appreciate the tips man! Been watching your stuff nonstop for a week now and been learning a shit ton🙏🏼🙏🏼
Why am I just finding this channel now. The quality of videos are amazing!
You are the top dawg for tip/cues for training. We the world appreciate it all very much.
Just here to give it a thumbs down
Hyuk
Oh so you just gonna do coach like that? Ok we can just double your volume next block and watch you shatter.
@@BrendanTietz you can't break me
😂
Brendan Tietz I thought murder was illegal wtf
By far the best fitness content on youtube, keep it up bro
Adrian Fransson thank you! I got much more coming!
Majesty! Apashe!!
Here to drop a like, ill watch tomorrow
Arbin Kuka damn that’s some real sub love hahaha
How about if the chest is the weakpoint, what variation would you do? Pause bench? maybe something that kreps you at the bottomhalf of the ROM?
Literally almost every power lifter says to turn out and squeeze but after a large plateau I realized the reason my bench went down over 35 pounds was because I was listening to these cues and my bench was larders when I internally rotated my hands which kept my shoulder blades properly in place. Do what works for you
Requesting the video about programming high intensity (singles?) in meet programming:)
Great video! Pretty invaluable
as always, awesome video!
still waiting on that knee tendinopathy one!
jacked Elon Musk is back
HAHAHAHA Elon muskles, I like this. I have returned! The SEC is fucking with me too much, no more Tesla, just gains for now.
I always use the que 'pull/row the bar to my sternum' to get a similar effect to the first tip you gave. Same principle really.
Rev0UK1 so for years I used that cue and tbh never truly got active retraction nor did most of my clients. The problem I find with cueing row the bar to my chest is it doesn’t actually promote external rotation or depression without usually causing the forearm to rotate too much. I think this is because when we visualize a row, we picture our traps, rhomboids, lats , arms and even low back. It’s a more complex movement. As where if you truly isolate the scap to the main functions you’re trying to achieve it ends up working better plus I like to cue expansion of the ribs. As this promotes proper breathing! If roe the bar is actually working and you can see active retraction than you’re good, but I’d encourage you to try this and see if it results in a different outcome because for me it did and it was an aha kind of moment
Will take that in to account. I think I probably just have strange rowing technique then....as what you mentioned appears to be what i'm already doing/getting from that cue. I do combine it with elevating (expanding) my chest towards the bar in the process.
I will say it can be a bit hit or miss sometimes as to whether I get the grove right and it's quite a noticeable difference in power when it goes wrong.
Was just looking to see if you dropped another video today!!
In the first 4 weeks of your program up 20lbs on bench seriously considering your coaching 💪🙃👍
Cody Tibbitts coaching always brings it to the next level but tbh bro, 20lbs on bench is ridiculous lol def keep riding that wave out until it gets stale and then hit me up to see if I have spots. Coaching is everything from technique, execution and extremely fine tuned programming but there’s just times the body is a sponge and tbh during those times enjoy it cuz even with coaching there’s ups and downs! I’d just ride that wave of gains man!
my arms are stupidly long, too so my bench is approx. half of my deadlift as well where others hardly deadlift more than they bench ^^
Prime Fam = PR + "FUUUUUUUUUUUUUCK" + *throws belt*
I enjoy bench but do experience the uncomfortable feeling during. I have this issue with my wrists not staying sturdy, they tend rotate a bit
Mark scared tf out of me @ 0:30
Andrew Kyle Tang 😂😂😂
@@MarkHarris Stop that
Andrew Kyle Tang Sorry freakbeast1999 😔
LMAO I love his edits 😂
Marky Mark in this thang 🤠
Oh man Apashe is on my workout playlist too
15 weeks and counting. I need to see you on that platform B!
IT IS COMING!! I PROMISE THIS TIME I WILL FUCKING MAKE IT!!
You’re videos are great and motivating. You can make them better if you wear a microphone. That will block of a lot of the background noise so we can hear you better.
I’m powerlifting for a year now. Since I eat a lot to gain more strength, I feel like I gained a bit too much weight. I want to cut for about 2 or 3 months and lose about 10 kg. Do you have any tips regarding maintaining or maybe gaining strength? Any key videos?
Thanks in advance!
Si_monster Just make sure you keep strength training. Oftentimes when people start a cut they bring there reps super high and lower their weights quite a bit. I usually cut during a volume block but I still try to push myself with the weights. I’m documenting my entire cut on my channel. Might be helpful for you.
Si_monster Keep your intensity high, you will lose strength, but keep going anyway.
I agree with Alex, don’t change much. However do ensure to do it through a volume block and I would encourage adding more activity before dropping more food. Obviously check the diet, distribute some macro/calorie guidelines and then add cardio. I’d do cardio every single training day besides the highest intensity lower body day. I’d also ensure the vast majority of your calories come from micronutrient dense sources to ensure your body is operating at maximum capacity as much as it can during the cut. Go fast and lose maybe the first 5kg. Then break but maintain for 4 weeks. Wait until your next volume block and then do the last 5. You’ll probably gain strength if done correctly
@@BrendanTietz .. .ppp.0:, p
M
Sick intro
loved this, but the music is a bit louder then your voice
yeahhh content! where the podcast at doe
Daryl Yue LOL coming! Me, Marcellus, and two of my other clients Derek/Liam will be doing one soon on some pragmatic tips no one talks about regarding programming execution, mind set and coaching. Then I got Ben rice coming on soon as well as a few others
@@BrendanTietz yes please!
Nice video :)
"tip #3 uh or 4 fuck where we at idk man whatever" that shit made me laugh - hilarious!!!
how'd you know bench fucking sucks for me right now - its like I'm learning all over again, cant even grip it correctly. thanks for these tips!!! :D
lets gooo
Waiting for something like this. Quick question - when conventional deadlift, bar feels extremely hard from floor to knees but after that i feel like i can lockout anything. How can i fix this issue?
Look at paused deadlift to gain strength at the bottom and speed deadlift to gain dynamic.
You could be losing position because of a weaker upper back. That was my issue. I have a video about how I broke through some PR’s that might help you.
@@ximbor1866i have tried 2 inch deficit pulls before. But the problem is i have long femur so no matter how hard i try i cant stay in good position. So i don't do it.
@@Wallace_Fitness_Center
Checked your channel and subscribed. You have really good info there. Now as far as my upper back strength goes, you can check out my recent PR here. ua-cam.com/video/jFUrAtNY484/v-deo.html . I am not sure what is my weakness specifically.
After seeing the vid you linked it seems you actually have long tibias and long femurs. Big Difference there. Tibias that are longer tend to cause the knees to start far past the bar which makes leverage hard to come by. This is because you can't lever back as much as how I do and makes you forced to stay over the bar more. This causes a slower descent to the knees. Contrary to the deficit deadlifts which actually don't promote speed off the floor in the way people think, I would recommend stiff leg (knee just barely unlocked) RDLs to the floor, maybe eventually from a deficit. I have shown them in the passed. This will create a ton of hamstring and back strength off the floor which you will need a lot of. Your quads already drive a ton thanks to your tibias. Unfortunately though, you won't ever fully break this strength curve. My client lee caldwell (look him up on IG) has similar proportions. He's a much bigger guy in the 120kg class but you can look at his tibias to see the similarity and how he has to ramp back last second like your deadlift. I also would recommend strengthening the hell out of your hip hinge as well as your erectors. Paused deadlifts and RDL variants.
Great vid! What bench program are you running atm?
kameltoe666 thank you! My own, I do all of my own programming as well as clients. I utilize a DUP style program with both percentage and RPE based work. It’s waved in blocks and follows a non short term linear wave load. I have many videos on programming if you search for it, specifically the more recent ones from the last couple years if you want to see details
@@BrendanTietz Sweet! Thanks
2:00 trap name please 😁
Mahesh Terane apashe , look up everything by him
Thank you so much!I have stupid long arms too😂
Takes 330 lbs for reps, then says, "I suck at bench press."
How much can you increase your one rep max on the bench in 3 months or so?
Belmin M. Depends if your’re a novice or advance. Novice can increase 80lbs-100lbs. Advanced is way less.
The poundage will be relative to the max. For beginners a 10-15% increase can happen, especially under a good coach. Sometimes even more. Intermediates, 5-10% is common depending on your training age. Intermediate range will be large. For advanced athletes lol maybe 3-5% if everything goes well. Gets hard at elite levels. Usually 2 of the lifts go up, while one stagnates
What's the background song during the 342 set
Majesty by apashe! Bro if you haven’t heard apashe go fucking listen!! It’s SO HYPE for lifting!
@@BrendanTietz why TF have I never heard if them..I ve been enlightened..thanks man
Andrew kyle tang is the real deal
I am absolutely sure in 2 years or so we will win the open. The kid has everything. Genetics, work ethic and mindset. He’s incredibly insightful at such a young age and built like a tank. I cannot wait for this journey tbh lol we’re already thinking a 1650-1700 total at his next local meet in June. Then aiming for 1800 at nats. From there it’ll probably slow down a bit but I know we can get to 2k very quickly.
If he was chewing that gum near me like that, I would be telling him sternly to stop.
Savage LMFAOOOO
Are your ears sensitive? 😢 I’m sorry, next time I’ll spit the gum out before I film for you kpromisebebe
Brendan Tietz please do because I hate it.
Russel Orhii explained it in the last video too!
Kevin Ontiveros I actually disagree. He’s talking about setting the shoulders into retraction and then going. I’m referring to active retraction through the ROM. Look at my sternum and the expansion of my ribs/torso as I get closer to my chest. You can retract more as the shoulder enters more extension. So it’s a constant retraction mixed with expansion and then a slight pressout through the serratus. His is more of an isometric.
U luk like elon musk
#DONTBESCAREDHOMIE #RESPECTTHEROM
Josh Paredes he’s like my favorite follow on IG right now 😂 we must teach you to channel your inner chestnificent. He’s the king of hype, bring it to the fam for mom