Certainly you have to do the bench press, but to improve upon it you need to make sure that you strengthen the accessory muscles. By doing the bench press alone will not strengthen your back or rear delts. Another important thing that sometimes gets overlooked is technique. Keeping your elbows tucked in and not allowing them to flare out, proper bar path, and engaging good leg drive all help. Thank you for your comment.
Sorry to hear that you are having injury problems. It takes a lot of courage to take time off with a comp a few months off. Well done! It is a positive move in the medium term, if frustrating for you in the short term. However, your bench seems to be on point. KEEP UP THE GOOD WORK!!👍
How is your training going Bill ? As I recall you were fighting some nagging injuries too. Have you taken some time off from training to rest these areas ?
@@fitman046e Hi Stephen. I haven't actually taken any time off. I suppose I'm trying to manage the niggles. Though taking time off is a good move, it's one I still resist if I possibly can😃
Excellent work on the bench press, Steven!👍I’m curious as to what exercises you do besides power lifts? Curls? Tricep extensions? Shoulder presses? Incline benches? I hope your hip heals quickly.
Very good question Tom. For each compound movement I do accessory exercises. For the bench it is important to have strong triceps, back and rear delts. I will do close grip presses for outer tricep and overhead cable extension for inner. I will do pull-ups and T-bar for my back and bent over dumbbell extensions for my rear shoulder. There are other exercises that I will rotate into my workout to switch from.
Congratulations Steven! I saw you lift on the livestream. You did even better than last year. I hope you keep up the improvement all the way to worlds (assuming you are going?)
I'm hoping that I can continue to improve and stay injury free. I feel I can continue to improve in the squat and deadlift, which will certainly improve my total. How's your training coming along Bill. Are you ready for your Nationals ?
@@fitman046e If you have put 20 or 30 k on your total through better squat and deadlifts in a few months, I'm sure you have a lot to come. My training has been varied. Still lots of niggling injuries. I have made a bit of progress on squat but I've gone backward on bench and deads. So I've decided to skip nationals and do a local total comp later in the year.
@@billwestwater3098 I'm sorry to hear that you're missing the Nationals, but I get it. When battling injuries it's hard to keep a good mindset. Best of luck with your recovery and feeling better.
Hey Stephen, glad to hear you're sticking with it, despite the niggles and injuries. It doesn't get any easier does it? I'm currently prepping for UK Masters Nationals on June 8th. Been battling some SI joint issues myself, and shoulder pain, not enough to stop me training, but just enough to make me a bit tentative. I have decided to pres on regardless. Good luck with your prep👍
How has your training coming along ? Are your numbers improving from last year ? It definitely makes it challenging when you're fighting nagging injuries. Are you planning on going to South Africa if you prevail at this years UK Nationals ?
@@fitman046e Training has been mixed. Squat Good, Deadlift OK, and bench not ok. I would go to South Africa, if I got the chance, but my chance of winning nationals is very small, as there is more opposition this year. How about you?
@@billwestwater3098 I think I have a fair chance if I can hold it together. I'll have a better idea after the 17 of this month. I really won't know until then how others perform. I can look at the past and see what they did a year or two ago, but you never know where they are currently at.
Hey Tom, Recovering from a sinus infection that has sapped my strength. Not sure when the next video will post. I have the Nationals coming up May 17 in Austin Texas. I may post one before that event. How are you sir ?
I’m somewhere in the neighborhood at335 And I’ve got about two months before my 64th birthday. Not sure if it’s possible but would love to do 405, now my problem is not necessarily the lockout is the first 2 inches off my chest that I struggle with any suggestions
I think anything is possible. Benching 335 at 63 is a pretty good bench press. Things that always help are strengthening stabilizer muscles, staying tight and using proper leg drive by engaging your glutes. Incorporating pause reps may help you with getting the bar off your chest. Also consider overloads with a slingshot.
Thank you sir. It was a real grind. I started back powerlifting after almost a 30 year absence hopefully to encourage people as they get older not to give up on life.
Im no powerlifter and my biggest challenge has been bench pressing over 135. Im not a strong guy at 5'7 weighing 145, my squat max is 225, deadlift is 245. But it feels so hard to push over 135pounds, maybe its related to my left arm injury ten years ago but i believe thats healed 100%.
The great news is that you're training and improving your muscle strength. Unless you're powerlifting and competing it really doesn't matter if you're lifting heavy. Before I started powerlifting 3 years ago I did not lift heavy. There are many things that can help you increase the amount of weight you're lifting. First is technique. With the bench remember to bring your elbows in like you're bending the bar. Don't let your elbows flare out. Make sure that you set up in such a manner that you can drive your knees out as you push the bar up. Work to increase the strength in your stabilizer muscles especially your rear delts and your lats. Most of all make sure you're having fun with it and don't see it as a job. Train hard and stay safe.
The JM press is a very good exercise. It's just my opinion that the close grip is better for bench press lockouts because you can add more weight to this pressing movement.
@@andrewp1998 Since hiring a coach we max out about every 6 weeks then drop down to 70% of the new max and start over. Every week after the bench portion of the workout he makes sure that we train the stabilizer muscle groups and changes these exercises weekly.
никогда нахуй не понимал нахера делать 1 повторение с большим весом …. Это для того чтобы просто потешить свое эго + порвать свои связки , растянуть свои мышцы и выть от боли ,бля хуёво как то но бля я поднял энное количество веса на 1 раз .Тьфу на вас кто таким занимается ,ребят не майтесь такой хуйней если вы не хотите заниматься профессионально пауэрлифтингом …
@@dansmith9724 That would be excellent. I'm looking forward to seeing how far my coach can take me. I never had a coach, but I see how important it can be having someone that can assess my weaknesses and make corrections.
Thank you Bill The Nationals are coming up in a couple months and I have registered to compete there and hopefully return to the World Championships in October. What about you Bill ? How's your training coming along and when will you be competing ?
@@fitman046e His Stephen, I'm hopefully going to compete at our nationals in June (injuries permitting), and then we'll see about Worlds, that depends on a number of factors beyond my control. My biggest goal for the year is to try and squat 200kg by the end of the year
@@billwestwater3098 Squating 200kg would be an excellent weight for our age and weight division. I'm hoping that I get a chance to return to the Worlds this year. Last year I knew that I was still a year away from being competitive, plus when I got there I was dealing with an injury. I'm hoping things work out for the both of us, it would be good to see you again my friend.
@@fitman046e Yes, it would be great to go to World's again, Competition for a place is much stiffer for me this year. Like you, if I go again I'd like to be a bit more competitive. We shall see. Good luck Stephen!☺
@@fitman046e ah. my main thing for me is just how far down should i let the bar go. it doesn't feel right on a smiths machine to let it touch my chest honestly so i usually bench above that by an inch or 2. i see people usually want the full range of motion though so not really sure what "counts" as a full bench. i bench mainly for my chest and not for my back so i lay mostly flat.
@@Some_Idiot_Online It really depends on what you want to achieve. If you want to develop your chest there are many exercises that you can do without even getting on the bench that will give you the same benefits. If you're wanting to improve your bench then technique is very important. With elbows in the bar should come down below your chest in a natural motion. Leg drive is very important and beneficial when done correctly. Believe it or not strengthening your back and shoulders will really help too. Good luck with your training and stay safe.
There is a site I use to determine where I stand along side my peers for squat bench and deadlift. It's a powerlifting calculator and based on the info you gave me it shows that you would be in the top 2% for your age and weight with a # 235 bench press.
Steven, your message here is Important to all of us Seniors- hiring a coach can help you improve your skills in your favorite sports and help you to enjoy them more. I did this for golf a few years ago, and my scores improved by 8 to 10 strokes per round- FUN! It can work for Running, Tennis, Pickle ball, Swimming, or whatever activities you enjoy. I may also do it for weight training in the near future. You’re already an inspiration for me, Steven! I’m looking forward to seeing your progress. Tom
Thank you Tom. I feel blessed that I am able to encourage others no matter what extra curricular activity they choose. Hope you're doing fine Tom. I just registered for this years Nationals which will be the third weekend in May. Hopefully the coaching will pay dividends.
Hey Stephen, good move it seems. It's just finding someone you can get on with. I have been thinking of hiring one since Worlds, but just haven't got round to it. Hope it all works out for you
Hey Bill, How's your training coming along ? Can you believe that 58 year old woman squatting 188K for triples and 215K for a single rep ? I was pleasantly surprised. I would love to be able to squat that much.
@@fitman046e Yes, it is amazing. I would too!! Mind you, begs the question; why doesn't she compete? That must be over the world record at whatever IPF M2 weight class she would be in
@@billwestwater3098 She does compete but not in the IPF. She competes in the USPA and holds a World record. My coach told me that he first started coaching her 5 years ago and at that time she was squatting around 102K.