These Fixes JACKED Up My Bench Press: How to Tuck Elbows and Use Lats in the Bench Press 

Junk volume would really just be any extra work that isn’t helping you and is just eating into your recovery. For example, your working sets on bench press are going well but you decide to throw in additional dumbbells pressing as an accessory. This is potentially bad because it can tip your recovery over the edge when you already had a good thing going. Remember joint tissues need to heal season to session, you add in extra ambitious pressing and you risk a shoulder impingement. That’s junk conditioning, anything that’s no value added

It would be hard to fit that last idea into a singular video. That could be a whole series.

Junk volume would be alit more relevant for bodybuilders am o not correct and all bromleys content is focused on powerlifting

Do you just do light sets to get the blood flowing? Or do normal sets? I wouldn’t want to fatigue my shoulders before benching but adding front raises in addition to my rotator cuff work sounds like it might be useful.

@@timgood9818 light sets

@@timgood9818 i also do light sets for front raises along with int/ext band rotations

Tim Good I use 2.5kg (5.5lbs) doing like a super set warm up of front raises lateral and the one where you bend over and do a motion similar to a face pull. Like 8-12 reps each once or twice then I’m good to go. I don’t fatigue my shoulders at all can’t go near my workout weights.

I just use heaps of warmup sets, try to cut down on the fluff where you can. RU-vid search "Barbell Medicine Nocebo".

Fr

even highschool kids are on steroids in america

Bump. What freshman is benching 245x10? 😂

I to am here for this mythical freshman who benches 245 for 3 sets of 10 lol. Most cant bench there 150 pound body weight. Is the kid 400 pounds?

@@youkii8145 i managed to hit that. Wasnt the smartest thing to do but i was bench pressing almost everyday . For sets of 10 . I managed to hit 500 at 20 years old . The milatary made it hard to keep strength training consitent . Being in the infantry. Im working my way back up though . Injuries an burnouts got the best of me .

building his base

I agree

Bye bye shoulders

What’s your pr though flair gets more and more dangerous the heavier we get.

Put it off long as possible... it was inevitable

365 for 9 is pretty impressive for a guy who doesn’t bench much!

The bench loves a lot of volume. Singles aren’t as useful as you’d think, mainly useful during peaking. When I started using more reps my bench exploded

it sucks

Pull your scaps back AND down. Pulling back won’t engage your lats but pulling down will.

I know I'm way late but I normally have my ring finger on the rings, thought about switching to see if my pinky on the ring would help better. Maybe I'll give it a try!

I'm guessing lack of speed, I've done the same thing, and as soon as I threw speed bench back in it jumped back up

loss of residual training effect when you stopped doing dedicated ME+DE work

You didnt use the 85 -90 percent training max for your sets thats the problem , i have hit over 500 toach an go on bench press taking 8 -9 days off between bench sessions 531 is by far my favorite program and i have all josh bryant amd alex bromleys books . If you do 531 you have to do it right stop doing it your way and after your amrap set do your first set as a last set for 3 sets of 5-10 Love alex books but hes using knee wraps on this an that defintly gives help

I lol'd

Lol don't worry it's definitely not lightweight by any means. If you can hit 225 once you're above a lot of people.

Well, he does have a video titled, literally, "I Hate Westside" on his channel, so...

hes made a video on it

The bar stays vertically over your shoulder on a decline, which is the strongest position (smallest moment arm). If you pushed it back over your face, you would dump it. We push back towards the face on a flat bench because it tends to touch the chest lower on the descent, creating a bigger horizontal distance between the shoulder and barbell that we want to minimize. The weight should be stacked over the joint towards lockout; I don't actually want the bar over your face, it's just a cue.

@@AlexanderBromley That sounds correct if you aren't arching deeply to shorten the ROM, like a powerlifter would. I actually just started benching after 3 years of training because I fell into the same mentality you did; I don't need to train bench if I'm a strongman! It feels so awful haha.

I missed the part when he said "this is the be all end all bench technique"

They can because they all take 10g of creatine a day and sarms 🤣🤣

I did 270 and I’m a freshman lol. I’m also 6ft 210lbs though

What are ypu apologizing for

No

OVERarching can be bad, but anyone who wants to actually bench any appreciable weight has to do at least a small arch, just from the very nature of retracting and depressing their scapulas. I remember starting out flat backed and always had trouble with rolling side to side from not having a stable base.

I say they should make crescent shaped benches, so you have to have a flexed back. R.O.M. BENCH patent pending

@@rickarderlandsson5906 Watch the NFL Combine. They are not allowed to arch back while doing the 225 lbs test. NFL Strength Coaches are the best in the world. If you want to build muscle in the chest stay flat.

Operation Truth a flat back is a biomechanically disadvantageous position for the shoulders in the bench position. It actually increases the chance of injury. NFL combine benches also bounce the barbell off their sternum which uses entirely momentum and not necessarily pure strength. I would much rather prefer a powerlifting coach teaching me to bench, one of the three powerlifts, than an nfl strength coach.

@@operationtruth288 guess who a lot of them went to to learn... West side ....

No

Oh well, dont ever enter a powerlifting comp, red lights all the way

Most feds dont have a rule regarding head position. Anyways, I have zero interest to train around the obscure rules in any powerlifting handbook. I train to be useful.