How to Increase Your Bench Max 

he is a powerlifter they do that

Needs wraps

@@souradipchakraborty1473 That creates a moment arm between the barbell & the wrist joint. A moment arm is a force multiplier, so every centimeter of displacement from the wrist joint to bar, the harder it will be to bench the same exact weight.

@@dariusgoatland10 true but the ROM also decreases since many powerlifters can bend the wrist in such a wat that the line of the barbell is below the wrist joint.

@@souradipchakraborty1473 Not worth it; just use the compression grip.

Oh my god i didn’t see that. I want to Unsee that 🤮

Do you hold up right or in a squat position ?

@@fckmoi In the muscle's contracted position.

@@fckmoi I would just unrack and walk back like I would squat, but stand with the weight.

@@dacaveman4372 Did you only do that with squats or deadlift too? I'm just wondering how you would do that hold with the deadlift

@@Skyrim279 I only did it on squat days, but I felt the carry over in the top like 10% of my deadlift. Honestly you're better off doing deficit deadlifts if your sticking point is close to the floor, and elevated pulls if your sticking point is above the knees. Best way to beat a sticking point is to work just below it

Hilarious

I bench press 150 kg with a pause, I managed to do it with a weight of 240 on a hard bar🤔, how are you doing?

Yeah no one talking about this knows how to coach or even bench 😂

I saw that too, i was like wtf

Definitely, the main 3 especially

Deadlifts via rack pulls/holds more so

Or maybe you should just program and train properly instead of relaying on gimmicks, on all lifts

@@yoeyyoey8937 you sound really knowledgeable

@@yoeyyoey8937 yoey

yes

100% my max squat is 250 and I’ve been this with 500 my squat has nearly tripled

short answer is yes, long answer is that there's 2 different ways to do these and the benefits depend on the athlete and training goals. The way described here, where she does them as a final warm-up, is called potentiation. If you've done a cool down set after squats, you've noticed how 185 or 225 or whatever feels almost weightless after working with heavier weights. This does the same thing and benefits everyone on lifts that are not set down between reps (like deadlifts). Don't do this for sets that aren't intended to be higher than RPE 8, and be careful doing this with front squats. The other way to do this is at the end of the workout. I went from 315x5 > 365x5 squat in a month by doing 3x5 every 4 days, followed by a 1 minute hold with weight + 15-20%. If, while lifting, your legs feel like they have the strength to keep going but the weight of the bar bearing down on you feels immense enough that you can't focus on maintaining good form, you will probably benefit from this. Before doing this, ensure you're starting with a good set-up with shoulders tight and proper bracing. A belt isn't necessary, but is recommended for supermaximal weights.

I’ve used eccentric holds at the bottom to bake the 500lbs mark. I’d take it down as slow as I could and hold as long as I could at the bottom, drop it to the safeties, strip, rerack and repeat until it didn’t feel heavy anymore and then boom.

This should be sandwiched right after your last warm-up set and right before your first working set. So do this right before your first set of 5 reps of the heavy weight you're bench pressing. Again the recommended prescription is once every OTHER week.

I'm guessing the principle is the same for all muscle groups so yes it would be beneficial. You should check out front lever progressions to boost back strength.

I think it doesn't apply for back/pulling movement.

@@tarunpratap017 Why do you think so? It definitely does help. Take any muscle and train it isometrically with sufficient stress and it will yield results. This is the case for the eccentric and concentric as well. Getting stronger in either will result in positive results for the muscle. The principles for stimulating muscle strength and hypertrophy are the same regardless of whether it's your chest or your back. Why would it be any different than pulling?

@@tarunpratap017 Pull movement like how? Like a deadlift? Ever heard of pause deadlifts lmao.... something people have been using for ages. It works for most exercises just makes more sense for others than lets say a nice curl.

It does a lot.

Ur telling me ur only 20% off from the max your gyms rack can hold

@@joeschmoe1645 Your assuming my LA fitness gym has benches with safeties.

@@joeschmoe1645 maybe he got one of those dumb gyms with no real bendi press and it’s justa bench

why do you need a rack? you're just holding the weight not doing a full rep. If you think you might mess up, get a spotter

@@serajalwani6334 When you hold something above your max your muscles start to shake and it gets more violent to longer you hold it

Yes!

Deadlift 🗿

What if you cannot hold it for 10 seconds💀

The first line of your statement. In order Bench warmup - > iso hold - > working bench sets

@@Grimmjeaux thanks, gonna try incorporating this into my routine. Same with squats.

@@THExJMC yeah this is especially good with squats. Walking out of rack with heavy weights really primes your body and central nervous system. Lift safe buddy. Have a great day and greater workouts.

No tendrás la fuerza para poner pesas tan pesadas allí

The isometric hold is the whole point

​@@mutantbananas1you lower the weight to you chest. Negatives. Try it .

Yes you can. And he has a video on it too.

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-GSVca1kT3Mo.html here you go brother

Lost RU-vidr

😂😂😂 I don't even have enough plates for a 100% over my max😅

One set every other week. = Once in 2 weeks

@@whoknows8223 exactly.

390

700 lbs

Yall really hide behind a keyboard and suddenly feel high and mighty huh…

@@HolidayFortnight he’s right though 😂

@@HolidayFortnight what on earth is the point of your comment?

He does say to 'do this after your normal warm up'... if you were paying attention to the advice instead of having a trolley brain