If you don't combine it with pullups, rows, (may even bench-pulls if you have something) and reverse-flys, you might getting to strong and thight on the frontside (compared to the antagonists)
Great episode, bench is one of my favs. The coach at my box regularly has bench as part A) strength working 3 to 5 rep heavy sets and sometime programs it in a WOD usually 60/40 kg (135/95lb ish) for rx I love these WODs I've been incorporating heavy bench into my extras training for a while now and like they say in this, because I'm stronger I can keep going unbroken 15-20+ reps at this weight where the guys and gals who are fitter than me have to rest because they get muscle burn out a lot sooner. My strength evens out playing field I've even come up with my own "benchmark Girl" 21-15-9 reps bench and power clean, 1 bar loaded to M 80kg F 55kg (approx 175/120lb) love moving med/heavy weight quickly (FYI I'm 45yo 115kg bw, 1 rm bench 127.5kg)
never bench with clips, i also never bench heavy without a spotter. Also if you must fail you typically can still lower the weight somewhat controlled to your chest. I can hold the bar there all day if i had too
With the whole "rep max" thing...I've heard Jeremy Hamilton talk about "speed max," where you do reps until you start to slow down. Probably a decent way to avoid technique breakdown.
I was skeptical about this episode and it being boring....but as usual great episode and very informative....I always think its kinda funny how people that are new to things are always quick to criticize other methods... I constantly see people new to my gym hating on people that do some sort of bodybuilding or dumbbell work...the other day I was watching some Chinese Weightlifting training footage and the athletes commented on how some days the warmup consists of running and jumping, and how they do bodybuilding stuff some days even bench... if the best do it, then you should def be bench pressing and doing some sort of body building work especially related to weakneses (i.e. hamstring, gluts, lats, chest, biceps, etc)
Hey Team Barbell Shrugged, please address shoulder subluxation rehab exercise in your next video. I have been doing all the rotator cuff/mobility exercises (after a volleyball and bench press hazard years ago) on this channel and thought I had recovered my shoulder 99%, but I subluxated my shoulder yesterday in my MMA class (while tackling the opponent to the ground). Looking forward to your next video.
+Max Willson Floor press is essentially just a partial. It requires a pause with elbows on the floor. You are training a weak point. Most people fail at or around this point so starting from this point, without any momentum will strengthen this weak spot. It's a good auxiliary but is not complete and there is no reason to substitute it for the standard bench press.
***** It does do that for the reason I described. Tri's become dominant in the lock-out so fllor presses will focus effort on these. My experience though is that getting started just on the weak spot is the key. The key thing often misunderstood is actually contained in the term 'weakspot'. This is almost certainly the typical point of BP failure due to a lack of momentum below that point (i.e. slow off the chest) we can strengthen that point by pressing form just above or below that point.
To address the lack of benching in crossfit. It's not program friendly to a wod. Could you imagine a class of 10 people and having a coach watch each person making sure they have good form and not adding too much weight. You can't switch from bench to other movements quickly. The typical wod doesn't have bench for this reason. I've never had my coach tell me not to do bench though. Bench is good, but not for wods
I think you don't and won't see the bench press in CrossFit Games because of the need for a spotter in the case of failure. What do you think? How would you incorporate a spotter or eliminate the need for one?
+Irv Barth www.kickstarter.com/projects/754670088/maxx-bench-first-ever-gravity-release-bench-press/description This, I think can answer all the questions about a spotter. Kinda cool!
I have a question for Chris or Aj, I've read on T Nation that Westside doesn't do singles year round. I've read they'll go through an accumulation block of triples before they move on to doing singles in an intensification block. I read this but all i've ever heard AJ, Louie and Dave Tate talk about is doing singles. Was my source of info mistaken?
This is my source, the first post tnation.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding_strength/the_westside_method_thread
I love training chest and yes I'm a chick. I don't bench often since I usually don't have a spotter and it's easier for me to escape dumbbells but when I do chest solo the power rack is the best (although I feel guilty using it for anything other than squats and I might be tempted to squat) ;0 But in all seriousness ya'll are right, how benching has been lost in "fundamental" fitness is beyond me. I suppose everyone has different definitions of fitness.
+Dana L use spotter bars where possible, just adjust them so you can hit your chest without touching the bars but have them high enough so you can bail the bar forward to your belly and can wriggle out from underneath. I've done this plenty of times with zero injuries. And/or dont use clips so you can pivot the bar and dump the plates also done that LOL
so I weigh 251 pounds, my one lift max on bench is 308 pounds, 140kg so from this video i take it im not really that strong? i need 170kg to be considered strong.. fuck sake! it took me a good year and a half to get here... how long did it take you guys to push your first 170kg, 374lb bench?
+Mega I You aren't weak by any means, but at that body weight a 3 plate bench isn't really considered impressive at all. If you were around 200lbs or under and putting 3 plates up that's what most would start to consider seriously strong for your body weight. But anyway, keep working at it, there aren't many people who can even bench 3 plates so you're doing something right!
love @ everyone has a cousin who benches more than the world record. My dad comes home one day from work and says that his new coworked benches 700 pounds, I said dad your friend should compete cuz thats almost a world record....
+Liam Kelly Also because form goes out the window to get more speed and a certain amount of people actually die every year from the bench press. You gotta stay safe in the gym maen
The arguement of functional is the point of that you lay on a bench and use an unatural movement. I love bench press but it is often regarded as the least functional of the big three
My favorite is when people tell me bench limits shoulder mobility. Yeah, it might limit my shoulder mobility if I don't do mobility work.
If you don't combine it with pullups, rows, (may even bench-pulls if you have something) and reverse-flys, you might getting to strong and thight on the frontside (compared to the antagonists)
Awesome information boys! Another great episode in the books.
Found it! BOOSH! Next time I will listen to the whole episode
Great episode, bench is one of my favs. The coach at my box regularly has bench as part A) strength working 3 to 5 rep heavy sets and sometime programs it in a WOD usually 60/40 kg (135/95lb ish) for rx
I love these WODs I've been incorporating heavy bench into my extras training for a while now and like they say in this, because I'm stronger I can keep going unbroken 15-20+ reps at this weight where the guys and gals who are fitter than me have to rest because they get muscle burn out a lot sooner. My strength evens out playing field
I've even come up with my own "benchmark Girl" 21-15-9 reps bench and power clean, 1 bar loaded to M 80kg F 55kg (approx 175/120lb) love moving med/heavy weight quickly
(FYI I'm 45yo 115kg bw, 1 rm bench 127.5kg)
Doesn't want to make it Ninja Warrior, makes last event of the games something you'd only find in OCR/ Ninja Warrior.
"Rule the Beast" - nice job CTP. Great information as always.
never bench with clips, i also never bench heavy without a spotter. Also if you must fail you typically can still lower the weight somewhat controlled to your chest. I can hold the bar there all day if i had too
+TheGamezbePlayed my coach told me the same thing, if i do bench alone I do use spotter (oshit) bars
+Pasta Gains
Bench press in a squat rack with the catches set to your chest height, then you don't have to worry about clips or failing.
great advice!! going to try it
With the whole "rep max" thing...I've heard Jeremy Hamilton talk about "speed max," where you do reps until you start to slow down. Probably a decent way to avoid technique breakdown.
I was skeptical about this episode and it being boring....but as usual great episode and very informative....I always think its kinda funny how people that are new to things are always quick to criticize other methods... I constantly see people new to my gym hating on people that do some sort of bodybuilding or dumbbell work...the other day I was watching some Chinese Weightlifting training footage and the athletes commented on how some days the warmup consists of running and jumping, and how they do bodybuilding stuff some days even bench... if the best do it, then you should def be bench pressing and doing some sort of body building work especially related to weakneses (i.e. hamstring, gluts, lats, chest, biceps, etc)
Hey Team Barbell Shrugged, please address shoulder subluxation rehab exercise in your next video. I have been doing all the rotator cuff/mobility exercises (after a volleyball and bench press hazard years ago) on this channel and thought I had recovered my shoulder 99%, but I subluxated my shoulder yesterday in my MMA class (while tackling the opponent to the ground). Looking forward to your next video.
Great episode. Where can I find video with AJ about tecnique?
+Antawn Nazarov daily.barbellshrugged.com/the-bench-press-youve-been-lied-to/
What does the floor press work on? We don't do bench press but we do a lot of floor press.
+Max Willson Floor press is essentially just a partial. It requires a pause with elbows on the floor. You are training a weak point. Most people fail at or around this point so starting from this point, without any momentum will strengthen this weak spot. It's a good auxiliary but is not complete and there is no reason to substitute it for the standard bench press.
***** It does do that for the reason I described. Tri's become dominant in the lock-out so fllor presses will focus effort on these. My experience though is that getting started just on the weak spot is the key. The key thing often misunderstood is actually contained in the term 'weakspot'. This is almost certainly the typical point of BP failure due to a lack of momentum below that point (i.e. slow off the chest) we can strengthen that point by pressing form just above or below that point.
What was the name of the Chart mentioned at 33:38?
What's the song in this? It's dope
I stopped doing flat bench pressing stuff for a couple years, worst mistake I've ever made.
To address the lack of benching in crossfit. It's not program friendly to a wod. Could you imagine a class of 10 people and having a coach watch each person making sure they have good form and not adding too much weight. You can't switch from bench to other movements quickly. The typical wod doesn't have bench for this reason. I've never had my coach tell me not to do bench though. Bench is good, but not for wods
I think you don't and won't see the bench press in CrossFit Games because of the need for a spotter in the case of failure. What do you think? How would you incorporate a spotter or eliminate the need for one?
Use of a power rack is the only way anyone should bench alone
+Irv Barth
www.kickstarter.com/projects/754670088/maxx-bench-first-ever-gravity-release-bench-press/description
This, I think can answer all the questions about a spotter. Kinda cool!
I have a question for Chris or Aj, I've read on T Nation that Westside doesn't do singles year round. I've read they'll go through an accumulation block of triples before they move on to doing singles in an intensification block. I read this but all i've ever heard AJ, Louie and Dave Tate talk about is doing singles. Was my source of info mistaken?
This is my source, the first post
tnation.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding_strength/the_westside_method_thread
I pulled my neck muscle benching. I think I'm going to stick with dips.
I love training chest and yes I'm a chick. I don't bench often since I usually don't have a spotter and it's easier for me to escape dumbbells but when I do chest solo the power rack is the best (although I feel guilty using it for anything other than squats and I might be tempted to squat) ;0 But in all seriousness ya'll are right, how benching has been lost in "fundamental" fitness is beyond me. I suppose everyone has different definitions of fitness.
+Dana L use spotter bars where possible, just adjust them so you can hit your chest without touching the bars but have them high enough so you can bail the bar forward to your belly and can wriggle out from underneath. I've done this plenty of times with zero injuries. And/or dont use clips so you can pivot the bar and dump the plates also done that LOL
what about pec decks? O.o
Looking for squatting accidents? John Perrie Fux
so I weigh 251 pounds, my one lift max on bench is 308 pounds, 140kg so from this video i take it im not really that strong? i need 170kg to be considered strong.. fuck sake! it took me a good year and a half to get here... how long did it take you guys to push your first 170kg, 374lb bench?
+Mega I You aren't weak by any means, but at that body weight a 3 plate bench isn't really considered impressive at all. If you were around 200lbs or under and putting 3 plates up that's what most would start to consider seriously strong for your body weight. But anyway, keep working at it, there aren't many people who can even bench 3 plates so you're doing something right!
My 'only bros do that exercise -so leave it out' exercise is not the bench, but the biceps-curle. ;)
love @ everyone has a cousin who benches more than the world record. My dad comes home one day from work and says that his new coworked benches 700 pounds, I said dad your friend should compete cuz thats almost a world record....
when I get to my weight I desire on the barbell when I wanna go heavier I'll go to universal because I don't have a spotter
in crossfit reason bench press isnt used much is because its not a great group activity and would take up a ton of space to make it so
+Liam Kelly Also because form goes out the window to get more speed and a certain amount of people actually die every year from the bench press. You gotta stay safe in the gym maen
+Most Unknown Just like bodybuilders are too weak to do an overhead squat, snatch and power clean lol
The arguement of functional is the point of that you lay on a bench and use an unatural movement. I love bench press but it is often regarded as the least functional of the big three
bloody Stallone movie !
Lol I've seen some very very fucking cringe worthy squat fails where the dudes definitely snapped their spine
Real reason for no bench in cross fit is it's boring to watch and having to have 20 benches all lined up. Logistics
Alright the dude benches 900 but the shit about training technique when fatigued i would need more explanation
dem chest supported roooooooooooooooooooooooooooooooooows! sorry, commenting as a watch
this has never ever been an argument until crossfit came around.
+Richard Garcia it should have been an issue with as many people I see doing it wrong at LA Fitness.
+Richard Garcia agreed
saw a vid of klokov benching 500 easy once, he prolly never benches
first
What's it like to have over half your head be forehead?