Static HEAVY HOLDS To Increase Your Bench Press

[@videoezy2372]

i remember doing this at the gym and everyone was laughing at me because i was just holding. now my bench has improved by 80lb

[@phaminator2031]

how long did it take to add 80lbs?

[@gabrielserna346]

how long did it take to go up 80lbs?

[@videoezy2372]

@@gabrielserna346 3 months 3x a week bench recovery every second day

[@PassportG]

Crazy how ppl were laughing at you. Most gym bros don't know shit about Bench Press science

[@yevinnn125]

what’s the best time to do it the start of the workout or the end?

[@jamok3]

Damn. I was about to ask how to warm up for these but these are the warmup.

[@kerem121]

i warm up with 225, its a good weight to start at

[@nigelbanks1661]

I do this but for 45 seconds and I hold it so that the muscle being targeted is the only one being really used. This means my bench will be a half to near full extension movement for 45 seconds. The same with barbell row although for the last 10 seconds I try to hold the weight at the top only. Curls are statics. Leg extensions are half to full and shoulder press is half to nearly full. I'm 60 years old and its done wonders for me

[@paulwaters4672]

Ben great topic !! Every week my coach would have me hold out 25 pounds more than following week & I swear I felt like it made me stronger so next week felt good & manageable..

[@F15sniper78]

Brilliant advice ! Coach Ben......you can meet him......ON A BENCH !!! 🙂

[@BigBenchas]

I'll meet you ON DA BENCH buddy! Thank you!

[@jonsander895]

Best, most informative bench press channel on KZbin!

[@BigBenchas]

Very kind words buddy. Thank you 🙏

[@giant-killerbeast]

Awesome! Thanks for the video, coach Ben.

[@BigBenchas]

Thanks for watching Giant Killer!

[@jerryh2954]

I did this 35 years ago when I owned a power lifting gym in the Midwest. I would hold as long as I could and aim for 30 seconds. It works

[@maristoldboys5466]

Training in the Midwest specifically Minnesota in the wintertime is an exercise in self-motivation!!

[@PoweredbyJESUS7]

Im not a powerlifter I do bodybuilding style training but I THINK STATIC HOLDS ARE GREAT. I don’t see anyone at my gym ever doing them and I got some strong guys were I train. I like to be very strong overall, I do static holds with squats and bench mainly. For bench I Go up to 585-635lb and hold it for at least 10 seconds. And squats I do static holds with 765lb for 30+ seconds and 855-945 for at least 5-10 seconds. I rarely test my max. I do more rep work then singles. What would you estimate my max bench and squat is if you had to take a guess

[@jamaloneal942]

425-450 lb max bench, and 650-700 lb max squat. If I were to guess.

[@PoweredbyJESUS7]

@@jamaloneal942 not exactly. It’s more then that but that was a good guess. You can do static holds on bench about 40-130 pounds pounds over your max bench. Depending on who you are. For example Julius Maddox is record holder with 782 raw bench. He did 820 static hold for about 8-10 seconds which is only 40 pounds over his max. You would think he should be able to hold 900+. The heavier your raw bench the less weight you can do static hold because it just gets so heavy. I’m around 505 raw bench. 725-750 raw squat. My numbers were higher until I got a bicep and forum injury 4 months ago. My best was 570 bench and 800 raw squat. When I was 570 I could static hold 675-700 for 10 seconds. Squats you can add 75-200 pounds for static holds for holds of 10 seconds.

[@jamaloneal942]

@@PoweredbyJESUS7 wow, looks like I was quite off lol. You've got some darn impressive lifts tho. Im definitely adding static holds with as much weight as I can handle to my workouts.

[@PoweredbyJESUS7]

@@jamaloneal942 thanks brother. Out of curiosity how did you come up with your original guess for my max’s. Also I go up to 945-1,000 on rack pulls. You can do usally 100-200 pounds more then your max deadlift. Also since we’re talking about it what’s your static holds at currently

[@jamaloneal942]

@@PoweredbyJESUS7 oh, I actually haven't done any max static holds yet, I will try them on Wednesday for my bench and on friday for my squat day. I saw a video of jimmy kolb talking about the CNS and overload, and he said something about doing static holds and board pressing with like 100 to 200 lbs more than your bench max, but mabe he was mostly just talking about doing that with equipped lifting.

[@maristoldboys5466]

Great for building maximum tension specifically by irradiation heightening motor recruitment.

[@Tracks777]

amazing content

[@BigBenchas]

Appreciate you my friend! 🙏

[@CavemanTravels]

my warm up is 1 plate hold for 20 seconds and do a slow rep down and up and hold for 20 seconds i do this for 10 reps. then i up the weight and do normal reps.

[@synergistictrainingshorts3297]

So what’s the frequency? How many sets and for how much time? Just a 10 sec hold once a week before submax volume?

[@khyreelareau6062]

Need this just subscribed

[@BigBenchas]

Appreciate you Khyree!

[@robertwestling2467]

Great stuff, thank you.

[@anshulrajkaushal]

As we are holding this weight on the lockout position so do you think that it will be completely safe to practice and it won't cause any injury?

[@savonhayes3879]

As long as you don’t drop that shit on yo chest lol

[@nikitaw1982]

Just a beginner, not really just cant be consistent. Starting to eat a lot amd give up alcohol so that should change if get better life habits. Good base for that would be to commit to 3 big weight sessions a week. How do u condition wrist for heavy weight? My wrists just dont feel strong. Atm im starting works out by blasting wrist and grip exercises for awhile till not my limiting factor for pulling exercises. (Some study with core exercises showed starting workout with core didnt affect max weight reps on rest of exercises, womder if same applies for grip and wrist, mybe do wrist and grip after core then the main workout. anyway just want them strong and im ok with putting growth of everything else on hold awhile.) Maybe once grip is strong then targeted muscles will start to be limiting factor. Not keen on straps yet. On push exercises this makes em more stable as well. Not a power lifter. Don't even bench lol. Dont want bad posture and feel bench would pull shoulders forward, silly to think that really, I like laying on physio roller length of spine, elbow touch the floor so have enough ROM so wont pull shoulders forward..and if do rows will balance out..Ts and Ys as well I domt know what they are called..I's? Feel great and take bugger all weight, I bet as get stronger OHP will get better too.

[@s.joseph4838]

So your saying do the heavy holds first before you do your regular bench press workout??

[@thebeast-vn5hn]

I do this with 40 kg above my 4 rep max for 40 seconds every other week or go 40 kg above your ten rep max for 5 sets of 20 sec this exersize is fantastic you dont always have to train for a one rep max

[@keks9662]

with a clean bench press of 140kg, I did this with 240kg for 10 seconds in 10 approaches, I plan to try to do only this for 1-2 months, 50-100 approaches per workout

[@danielhawk5390]

Thanks sir

[@yaci7945]

What about doing the same thing (although with same or less weight) but at the bottom of the movements since its the hardest part ?

[@RationalMinded]

A lot of lifters do these halfway down with pins or a spotter for safety. Still works just as good.

[@BigBenchas]

In that scenario I would attempt to do a heavy eccentric instead but just take into account that this will be much more heavily taxing than just a hold

[@reubenbaldegger6121]

How many sets ? And how often should I do it

[@gabrielserna346]

would static holds at the end of a lift help improve for the future?

[@72Dexter72Manley72]

The video says just that. They are doing 10 second heavy holds on the last week's of there training. For men adding 15lbs to the holds each week.

[@trentonpearson7353]

If I have a shoulder that is strained. would you recommend doing holds still?

[@aftermath4096]

I've tried super heavy negatives and the first thing to go are the wrists and elbows, not the shoulders

[@nikitaw1982]

May e a video on it but What about eccentric reps? Spotters take most the weight each rep and u take full weight on the eccentric.

[@isaiahperez8735]

I don’t know how to feel the tenseness, I bench 205 max and just holding on to 295 for 30 seconds

[@asdcvbert]

How often to do this? This seems hard on the joints.

[@seanc.682]

i believe it’s once every couple weeks

[@jamesrowe6880]

A lot of times when in a shirt you hear people yell “let it settle” as you are holding the overload would you go through “letting the bar settle” and letting you “fall into the bench” like you’re about to start in the shirt?

[@BigBenchas]

Yep! Keep everything the same as if youd actually bench!

[@paks.]

I bench 260 and static hold 315 for like 20sec or more is that too much?

[@hassancoleman4302]

I have to max out in 2 weeks but haven't done heavy holds. Would it still be beneficial to do it at least once before my max out on benchpress?

[@jonnibrah2785]

Could I do static holds before doing my Spoto press sets?

[@BigBenchas]

Sure can!

[@ham5483]

Should we do this at the beginning or end of a bench session?

[@PrawnCrack01]

If you were listening, he said at the start of the workout

[@pxxsa4043]

​@@PrawnCrack01I wasn't listening😮

[@oncle_dan]

2:20 holy shit.. what kind of superwoman is that?

[@ham5483]

Jen thompson

[@nikitaw1982]

Same people who say short ROM are bad do planks.

[@lilscotty11]

If my one rep max is 260 is a heavy hold of 315 good for me?

[@mebigcaca8616]

I don’t think so bro, I’m at 230 1RM and I just did 315 static hold today

[@HOORAY4BOOTAY5]

Leave the weight I need to warmup!! ;)

[@toadface8627]

Can you do this on Smith machine?

[@neddevries]

I'd say yes but barbell will definitely be better

[@toadface8627]

@neddevries okay, full extension, or half way with the stop bars or pegs? Julius demonstrated, and he did his half extended.

[@neddevries]

@toadface8627 both would work, half extension is harder though

[@louiscornale5667]

Safer in smith machine

[@thebeast-vn5hn]

These atletes do like 40 kg above their one rep max hold it for ten seconds so it feels lichter on gameday

[@yongtsun]

Which muscles working?

[@BigBenchas]

All of them get worked!

[@snorlaxcom]

Sooo you're advocating to just do heavy hip thrusts 😂

[@ripd444]

👉🍌💪

[@neffew9351]

Eat bananas?

[@CragFiend]

Rip elbows, rip shoulders

[@supersaiyanzero386]

Warm up for 15 minutes then do a pyramid up to close to max. If it's still bad, try pressing against safety bars or overload a floor press to where you can't lift it or just can barely lift it. That's called overcoming isometrics it's a legitimate exercise technique