How to Build A Big, Powerful, Superhero Chest

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My ebook and training program: www.thebioneer...
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The best method for building a chest that’s both massive AND highly functional may not be to do lots of bench press.
I know: it’s heresy!
Before you cancel me, though, please hear me out!
While the bench certainly IS good for hypertrophy and building power/strength (and it’s a lot of fun), it also places you in a position where you have unrealistic stability. You’ll never need to lie down and try and push something so heavy away from you. And if you try standing up - then you’ll fall over.
While the bench press can increase maximum power, there are only a few scenarios where this is useful! And while it’s decent for hypertrophy, it’s possibly not the MOST effective in this capacity.
All this goes double if you’re arching your back and retracting your scapula to try and eke out an extra 5k on your 1RM.
So, what could you use instead? As I have been saying for years, high-rep, short ROM push ups are surprisingly effective for building explosiveness, strength endurance, stronger tendons, and even size in the pecs.
They do come with the slight risk of imbalance - which is why I recommend movements with a higher ROM such as the pec fly (and this should be counterbalanced with more pulling movements).
Cable press lets you do this nicely while ALSO learning to push from a standing position.
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Here’s the paper I mentioned regarding using max weight to build explosiveness:
journals.lww.c...
This is a contentious point: for a long time, lighter loads were recommended for movements like the sled push if you wanted to develop sprinting power. The reasoning was that heavier loads would interfere with running technique and thereby actually be counter-productive.
Future studies haven’t found this to be quite as true. But they still show that if you exceed a certain amount of weight, you actually start to see diminishing returns. It’s heavier than we thought, but it’s still not “max effort.” This is likely because the neural drive at this point is so different as to have reduced benefit.
That said, this all still needs more evidence. There aren’t enough longitudinal studies, as far as I can tell.
My point in the video was that max strength likely is NOT your limiting factor when it comes to things like pushing ability - or even sprinting or jumping. But even if it were, it certainly isn’t fully established that more weight = more power.

[@TheBioneer]

Go to squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain.

[@rockbrigade21]

Do you have workout plans ??

[@jbro128]

The Bioneer's Physique is literally built like a comicbook superhero 🗿

[@AbdullaHernandez]

Facts. That's why not looking like other influencers is a *compliment*.

[@me0101001000]

*looks at the scores of Batman references* ... I think you might be onto somethihng

[@Yohan421-e5g]

that captain America on thumbnail looks disproportionately scary

[@Anonymousdeletedaccount...]

the artist who drew that is known for exaggerating proportions

[@TotalTuxedo]

​@Anonymousdeletedaccount... and he was famously known for not knowing how to draw, but his work became popular if I recall correctly.

[@harryv6752]

Rob Liefield's artwork, if I'm not mistaken. Famed for his run on Marvel's X-Force and Image Comics' Youngblood series back in the 90s.

[@ChaosWolfNinja]

Yeah that image was ridiculed for years in the comic book world when it came out.

[@zoro115-s6b]

@@TotalTuxedo Basically from what I understand, he wasn't very good at anatomy, but he made really interesting compositions and panel arrangements, which were pretty revolutionary at the time and thus his work became popular despite bad anatomy.

[@Noctuam734]

The Leifeld chest in the thumbnail is genius lol

[@MeoCulpa]

Right? Of all the Caps he coulda chose… *that one* …it scares me 😂

[@taylorhillard4868]

Yet another unrealistic body standard, smh

[@NEROpatched]

I said it once, and i say it again. It is as if u could read my mind! Yesterday i looke in the mirror and thought, my chest got better but not as much as i wanted. And i dont just want to "blow it up". I want it to be functional. Thanks for the great work!

[@harryv6752]

As someone who grew up on 90s comics as a young teen, this is so awesome. Liefield's artwork has always been unique; the exaggerated musculature in his drawings, though proportionately off, has always been eye-catching and his comic book pages are some of the most action packed. Tho' some may not agree or like his work, I for one, have always enjoyed it. Great commentary on building a powerful chest. Just what I needed, as my pecs are sorely lacking.

[@TheBioneer]

I love how many people totally get this reference! I loved the art back then too and all the shoulder pads and big guns. Wish they still made comics like that!

[@harryv6752]

@@TheBioneer Totally. I've been outta comics so long I don't even know what the comic book world is like nowadays. Still go back and re-read my comics from back then. And yeah, that era was definitely some of the best, if not the best.

[@jennyc3919]

Please do a video about improving posture!!!!

[@2xSundays]

How do you not have millions of subs??? I feel bad for the lack of support for content so incredibly thought out, astute, humble and inspiring. Thank you!

[@microgeorgeart]

Great video as always! You mentioned rock climbing briefly in the video - do you have much experience bouldering? I would be interested in a video on bouldering from a functional training POV. I took up bouldering just over a month ago, and it really does force you to use your body in a way that the gym really cant replicate.

[@TheBioneer]

I was part of the rock climbing society at uni and I basically spent most of my time there bouldering :-D I loved it and would love to do it more now! Watch this space…

[@adamlucas1260]

Was just watching a video of you right now! Well timed upload Adam

[@SolRC]

Last scary situation i was in, it was absolutely about how hard you can press. We all been there, when push comes to shove, if you will. The lad who was aggressive with me, prob in his 20's while i am a year away from half a century, pushed me, in the chest. Now picture the pushing motion, bench much? I pushed back explosive like. He nearly fell, it ended when he pushed back and I planted myself and he pushed himself to the ground . Actually, i think i just anecdotally made the bioneers point. The kid was jacked, look like he could move some weight.....it all fell apart when his maybe impressive bench was empirically laughed at by physics. I am weak at bench , I weigh 185 # and can only bench it 5 times, but i can do ten clapping pushups.....

[@TheBioneer]

Yup! 😁 Bench is useful to a certain point. Once it’s heavier than you are, there are only so many situations you can use it!

[@HolidayXperiment]

I never would. Have thought of that thank you For explaining it to us You're pretty good at this

[@JohnMalcolm-j5l]

One of the best channels to take advice from and not tons of gears much love brother

[@Benjisthenix]

I love your training philosophy, it's genuinely so inspiring seeing these videos!

[@RednBlackjack]

Heya 👋 long time fan and I completely agree with your philosophy. I never bench with a standard bar, and prefer to attack the chest w/ more Tried and True technique. Like super setting push-ups, or dumbbell chest flys. And honestly I learned a lot from you over the years so, Domo 🙏🏼 Arigato

[@nunchukGun]

I used to do high rep push ups. I need to work them back in I think.

[@sebastianstraubel7846]

Hahaha! That Liefeld-cover still has me laughing after all those years ... ! Keep up the great work, Adam! I watch your videos multiple times, and I appreciate all the effort you put into shooting and editing and keeping the lessons lively by experimenting. Greetings from Germany

[@perrybrownii4186]

Adam, you always produce amazing videos along with great content. However, I was a little confused with the title compared to the video content. Is it “How to Build A Big, Powerful, Superhero Chest” or "How to Build A Big, Powerful, Functional Superhero Chest. If its the case of being functional, it would be essential to consider the functional benefits of the Seated Banded Barbell Horizontal Press and the Henny Straps Barbell Swing Press along with the the Barbell Bench Press. It is overused but is not overrated. It’s a great bilateral movement for developing strength and building body armor but it does need to be programed correctly. When comparing to more traditional exercises like the Pec Deck Fly and Cable Press (which needs to be dropped if we are focusing on functional movements while still building a superhero chest). Here are some points to consider: 1. Increased Stability and Core Activation • Seated Banded Barbell Bench Press: This exercise introduces variable resistance through the use of bands, which increases the need for stabilizer muscles to engage. The bands create tension that varies throughout the movement, requiring the lifter to stabilize the barbell more actively, thereby improving core strength and overall stability. • Henny Straps Barbell Swing Press: The swing press using Henny straps demands even greater core engagement and coordination. The straps add an element of instability, forcing the lifter to maintain control throughout the movement, which mimics real-world scenarios where stabilization and balance are crucial. In contrast, the pec deck fly is a more isolated movement, focusing predominantly on the chest muscles with minimal engagement of stabilizing muscles. While effective for hypertrophy, it does not challenge the core or stabilizers to the same extent. 2. Enhanced Functional Strength • Seated Banded Barbell Bench Press: This movement translates better to real-world activities where strength needs to be applied in a variety of conditions, not just in a controlled, linear path. The addition of bands also helps to develop explosive power, which is a key component of functional strength. • Henny Straps Barbell Swing Press: This exercise simulates dynamic and rotational movements that are common in daily life and sports. It trains the body to generate force in a more natural, multi-planar manner, enhancing functional strength and reducing the risk of injury from unexpected movements. On the other hand, pec deck flies and cable presses are primarily linear, fixed-path exercises. They are excellent for muscle isolation but do not mimic the unpredictable, multi-directional forces encountered in most functional activities. 3. Improved Joint Health and Mobility • Seated Banded Barbell Bench Press: By varying resistance, this exercise can improve joint health by working through a more natural range of motion with adaptive tension. It allows the lifter to maintain joint integrity while building strength, especially when the lifter uses lighter bands for higher repetitions. • Henny Straps Barbell Swing Press: This movement promotes shoulder mobility and stability, as it requires a wide range of motion. The instability of the straps also encourages the development of joint stabilizers, which are essential for maintaining joint health and preventing injuries. In contrast, the pec deck fly, while effective for chest development, often puts the shoulder joint in a fixed position, which can lead to repetitive strain and potential joint issues over time. 4. Versatility and Adaptability • Seated Banded Barbell Bench Press: This exercise is highly adaptable to various fitness levels. By adjusting the band tension and barbell weight, athletes can tailor the exercise to their specific needs, making it versatile for building both strength and endurance. • Henny Straps Barbell Swing Press: The use of straps allows for a greater range of motion and can be adapted for different levels of difficulty by adjusting the length of the straps or the weight used. This versatility makes it a valuable exercise for developing functional strength across different planes of movement. Conversely, the pec deck fly and cable press are more limited in their adaptability. While they can be adjusted for resistance, they don't offer the same level of functional variability, making them less effective for developing dynamic strength. While the pec deck fly and cable press are excellent for isolating and developing the chest muscles, the seated banded barbell bench press and Henny straps barbell swing press offer superior benefits for functional strength, stability, and overall athleticism. These movements not only challenge the muscles in a more dynamic and functional manner but also promote greater core engagement, joint health, and adaptability, making them more suitable for enhancing real-world physical capabilities.

[@Elysium90]

I had a lower back injury years ago three buldging discs and a herniated disc in the lws so my lws was fuc....ed up it took me month to be able to start normal exercises i started with mobility stretching and after i felt like it i started with bodyweight push ups pull ups and dips and lunges and Bulgarian split squatd and single leg deadlifts and kettelballs and ring exercises.I noticed years of weightlifting made me stiff i could bench before 180 kg 4 reps and i weighted 88 kg 17 % body fett 175 cm height and deadlift 280 and squad 250 kg so i eas strong and had a good build but my mobility sucked.I started like i said to train with bodyweight and i concentrate on my form and full range of motioj and sometimes i did partial.Your videos helped alot with kettelballs and bodyweight and mobility training i now weight 80 kg 9 % bodyfat and i look better and feel better and move better thaj before. Nice video like always andbi agree with what you say about the bench press

[@jonathanbaek5295]

Adam has my respect for the content he creates. No bs, just straight to the point and very insightful

[@KARINASHOELOVE]

on point

[@assass7012]

Would love to see you do a video or 2 training the way Christopher Reeve did for Superman- same diet, exercises, splits, etc. Would be interesting.

[@ivoryas1696]

Honestly, I've been recently looking to grow my upper chest, so... thanks! Also 2 minutes ago _kinda_ crazy, lol. I was gonna scroll through comments but I 'oughta do that less. 😅

[@mattchooblink]

I like your view on fitness, man

[@_spartan11796]

Needed the captain America physique for the Fourth of July

[@mitchellbooth8435]

What is the fourth of July?

[@squidikka]

@@mitchellbooth8435 USA Independence day.

[@mitchellbooth8435]

@@squidikka Oh is that a big bodybuilding event?

[@necromancer6405]

@@mitchellbooth8435 It's the day we show our dominance over the skies by blowing it up repeatedly all over the country.

[@knightshousegames]

@@mitchellbooth8435 I mean, a lot of people do take their shirts off and eat a lot of protein in the form of burgers and hot dogs.....so maybe?

[@joshuapadla]

Weighted ring push-ups made my chest grow more than benching. Feels better for the shoulders too.

[@jakeku2662]

Gains were very quick when i embraced the rings

[@mikemoore2791]

For chest i do dips. My focus is on OHP. Im a strongman enthusiast. Anyhow, great nfo and maybe I will do some flat bench.

[@uexkeru]

I'm a proud bench press dabbler. My PRs aren't anything to brag about but I do BJJ and some other martial arts. I need to be strong enough to hit hard, grip fight for an hour and not get injured doing it all, so I get mileage out of benching some, doing clap push ups, overhead pressing one and two armed etc. I also believe contrary to some people that benching does help with the punch, although since punching should have elastic energy behind it, benching and chest strength is not as important as lower body, hips, back, core strength. It's more like the cherry on top of a complete head to toe strong body. and with any luck my bench will go up now that I understand the relationship of triceps strength and high RPE sets.

[@BMO_Creative]

Man, your video is awesome, but that drawing of captain america by Liefeld is the worst! LOL

[@Demorian85]

Using paralettes or just a pair of bricks for pushups adds that deep stretch for your chest. I feel that the extra few inches make a real difference

[@s1003232]

Great vid again. First little point: try crossing the cables, that way you increase range of motion. I used this excersise for a while, relatively ligth weight high reps high quality reps, to pre exhaust pecs right before benching. Because benching usually is limited by strength in front delts / arms instead of pecks. But again: also look at mr classis superhero phisique Steve Reeves, he used (wide grip) bench. Currently I go benching, actually choosing relatively low weight, and play. Every rep (not set!) is different: fast, slow, negative, static at half, static at 75% etc. Untill failure (with safety bars). Just play, try to exhaust pecs, without using very high weight. I do around 40% of 1 RM for this... After bench just 1 or 2 sets, I move to Dumbell pull over, and dumbell fly. And next training more heavy power training. I try to do this 1 to 2 times a week, and 1 time a week more bodyweight push ups.... Key seems to be the mix: every training style supports each other, as long as you keep doing it. Replacing is ''dangerous'': if you switch from bench to push up, you will loose that ''extra power'' needed for (heavy) benching and vice versa. PS: chest is also very genetic driven... so not everyone can / will have the ''superhero chest'' even when done everything right.

[@nathanielcessna1862]

Can you look into the old time strongman exercise the bent press? I think it's helping me lengthen my glute med, among other things

[@Browny84]

I haven’t done a bench press for years, simply because it’s my preference to train alone, but I can certainly attest to the potency of the cable press and cable flyes for building a big chest. With the flyes, I would recommend the straight armed version for the incredible stretch it puts on your biceps. Very much bang for buck. You can also hit them from different angles above and below the horizontal plane. Also, Adam, what’s the chance of getting Superfunctional Training 2.0 in a physically printed copy? I bought it ages ago but tend to get easily distracted while reading ebooks.

[@hikaihikonoken9052]

Very well worded argument, good sir!

[@754fr]

Have you ever tried Olympic rings? Great calisthenic tool. The weighted stretch on your muscle boosts muscle growth and strength

[@codywalper22]

Me: *trying to think of an excuse to not go to the gym after not sleeping and working in the Texas heat all day* *gets notification Bioneer posted a new video* "...Alright fine ill go."

[@JordanSMagro]

I love that you chose Rob Liefeld’s Captain America in the thumbnail. Hilarious, dude.

[@azeemabdulkhalam6216]

Can you make a video about Tactical athletics? I'm talking about the book Tactical barbells. Would like your insights about that

[@karmacop217]

Everytime I went for a heavy session on bench I always felt tight. Weighted deficit push ups always feel nice on the chest and shoulders. I treat the bench as an accessory

[@michaelmoran3341]

Thank you for another great video! I injured my back near the beginning of the year and have found myself doing a larger number of pushups, because it is an exercise that did not exasperate that injury, that have resulted in a a larger chest and arms. I use variation that I've seen on KZbin: regular/archer/diamond. I always wonder how these and other variations of push up affect the build up of muscle in various parts of the body, and which are the "best" for functional training. I have watched your videos showcasing pushups of different kinds (hindu/one-arm/etc.). I'd be interested on your take on how such a fundamental body weight exercise done different ways would affect different parts of the body. Also love Liefeld's art... enough to look past his inability to draw feet. :)

[@Davlavi]

May be nerdy but love reference.

[@kesco88]

So glad I saw this right before going to the gym for chest day LOL

[@kenichi1132]

Hey dude. So I have been looking a lot at conjugate training lately. It seems to be the more common way to train mma fighters to always be at fight ready. The traditional way is 4 day split that changes the order of the muscles worked so everything gets their time to shine. There are modified versions for athletes and fighters of a 3 day split. This is what I am referring to specifically. I am writing up a simplified version of this basically doing 3 days a week- Full-body, upper and lower split. playing with the exercise placement on legs for recovery. eg. Go hard on legs on Monday with 1 major strength squat and 1 major hamstring curl. then you have 3 days recovery before you hit legs again. so legs on Friday needs be lighter and exercises that are easier to recover from as you then only have 2 days recovery. With upper-body exercises on Monday's full-body workout, you might hit your back hard. Then on Wednesday you hit chest hard and first. There is a more in-depth way to do this. But my point is that this seems to be an ideal way to train to be batman/fighter. your always recovering different body parts with changing the exercise placement. you have plenty of days off to train cardio and martial arts skills on alternate days and you condensed your time in the gym training strength and power. I would love if you looked into it and shared your thoughts and maybe a plan.

[@alishata8]

Charles Bronson talked about this Elbow Unlocking during the pushup exercise and this due to keeping the tension running in muscles, I hope you could make a video upon his book "Solitary Fitness", I think his approach is really underrated, I'm trying to combine his principles to my calisthenics and bodyweight training, by the way I 've been watching you since subscribers count was some kind of 40 K, Keep up the good work, You are inspiring me to vlog my journey on Learning, Researching, Growing and Training

[@moondoggy02116]

Very useful video. The only drawback is that there are more benches than cable machines in most health clubs. (Might have been useful to model some varieties of exercises with banded resistance given that?) i don't care who's trying to outbench you -- you're my favorite thirst trap on here!

[@fo6203]

Your content is great love it !!

[@prem5864]

Do you have a video on sleep ? I am sleeping deprived and getting muscle strains.

[@gonefishing5142]

Ground Cumin Seeds mixed in with Banana about 1-2 hours before bedtime. You will sleep like a baby. And if you are getting muscle strains you need to take 1 week off from training, to recuperate.

[@knightshousegames]

So if the cable flys are good because they give you such a full stretch, wouldn't it stand to reason that taking those pushups all the way to the ground would be good for the same reason?

[@TheBioneer]

Yes! But the shorter range of motion here also has its benefits (like the continuous time under tension and the stretch response). So, by doing both, you get both sets of benefits :-)

[@RedBeardedDragon]

Thank you

[@sfbuck415]

Wow, Rob Leifeld still making superhero art. I always thought his style was over-the-top and hard to take seriously.

[@aagreenidge]

Chest from Leifeld. Proportions ALSO from Rob. 😁😁

[@Andriej69]

This might be useful, as my bench press has been stuck for a whileee at 90 to 95 (on a good day), maybe up to three reps for two sets (so that makes up to 6 total). I've got no idea how to go from here, I can't add even a slight load without lowering performance. Maybe fast push-ups will help, as my gym doesn't have that exact cable machine, only the wide one (which also occupied 90% of the time)

[@rohitsinghsarawat6393]

Love from India

[@dudynator1]

I love push ups with rings since its super hard and easy to progress. Maybe its just me but I have bigger chest pump than usual. But with higher shoulder inflamation and impigment 😅 😢

[@michaelmusgrave1514]

I loved these but had to stop because of shoulder pain as well. I’m hoping to return to them soon after trying to strengthen the shoulder.

[@LordoftheSith]

Bench press is a great chest and shoulders exercise but it’s like the cake. If you want to add the icing and decoration you need to add in other exercises too.

[@NGAOPC]

I’m actually able to pick climbers out of a crowd pretty well (without shaking hands) for their impressive backs and distinct hunch. Freely Google “climbers hunch/hunchback”.”, lots of therapists et al describing how to address it.

[@TheBioneer]

Haha this was a misstep on my part 😂 All the climbers I knew at Uni had great posture but J guess they were anomalies. My point really, though, is just that: how you train and affect posture.

[@NGAOPC]

@@TheBioneer if they had other activities as well would be different.

[@derpydumptruck9441]

Perfect video I needed ❤

[@MohamedNaas2005]

Count me in!

[@alexthebestforever95]

Fascinating..... Really

[@SamHain-o4l]

What are your thoughts on the Mike Tyson push up?

[@moonwalker-i8f]

Hey guys. I need some critique on my routine. I do a day of isometerics, sprints and heavy sandbag strongman lifts and the next day i do high rep calisthenics and I kettle swing a heavy tire for cardio. How can i reach the next level? Any tips?

[@hulkthedane7542]

As a bouncer/in a barfight, you might end up standing with your back against a wall, pushing someone away - at this rather specific circumstance, a heavy bench press comes in handy👍. Otherwise not.

[@reedrichards8677]

Hi Adam!

[@alessiopardini4924]

what do you think about replacing the cables with trx?

[@patrickshea9392]

I'm just here to say, 'hey,' back

[@TheBioneer]

😂😂 Love this!

[@markl.3167]

Hi Adam, Do you know the Book and movie charakter Jack Reacher? Could you maybe make a video about his mindset or to lern to think like him? And how could a Reacher workout look like? Kind regards MarkL.

[@stormrhode2330]

I like this approach because it's functional, but I think if you want a more efficient path to some massive, muscular, male magumbos, then more isolation work and heavy bench (and incline bench) are probably the way to go. And while generally I agree that the bench press isn't especially functional, I would contest that the dumbbell bench press is. The demand it places on the stabilizing muscles across the shoulders and chest and even the recruitment of back, core, legs, and glutes train the body and nervous system to work more effectively in concert. You can get this to a smaller extent with the bar, but the element of instability can be pretty valuable, in my opinion.

[@tklasson]

I stopped caring about a big chest after 20 yrs of training and started fokus on ohp instead. Still getting stronger in both shoulders and pecs funny enough 😄

[@4817Indian]

The Rader chest pull should be included.

[@lacolem1]

Not the Liefeld!😂

[@sirstashalot7441]

Considering some of the most impressive chests are inmates or former inmates, this makes sense. Especially since there are a ton of push up variations compared to bench press.

[@sikViduser]

Rob Liefeld is GOAT and 90's comics is best comics

[@Bat_Dance]

Oh, goodness. The Leifeld angle 😂

[@soon2bebig]

Hey Bioneer, i have pains on my left biceps when doing pushups for high reps. Its a sharp sensation sometimes. Is it because my biceps are much more weaker than my triceps because I don't train biceps as much as triceps or is it something related to shoulders? Thanks

[@blakeg7062]

The best part is that he’s actually striking the pose that Arnold was doing, that’s what that picture of Captain America was based off of by Leifield. Bioneer is a true nerd in the best way

[@TheBioneer]

You know your stuff! 😉

[@blakeg7062]

@@TheBioneer if only I was this diligent in my training. I’ve been following and watching you for years, but I’m still nowhere near where you are.

[@actionjohnny3926]

Hi Bioneer, long time lurker of your content and big fan here. Also a youtube editor. Wanted to offer some constructive feedback for this video, the way it's structured/paced feels off. The first 7 minutes really need to come later in the video as they have nothing to do with the the title. Having an intro where you mention why the Bench press is not optimal, but discussing it later in the video would both set up a longer watch time and likely prevent some viewer hemorrhage within the first 50% of the watch time. I obviously can't see your analytics for this video but I'm willing to bet you've got a decent to sharp drop in watch time not too long after the start, which (if my guess is correct) is a shame as there's some great info in this video but it comes too late. Most people likely aren't going to sit through 7m of bench press critiques to get to the info, but most people probably will watch 5m of good content with advice and then stick around to hear your feedback on a popular exercise, intrigued at the counter point. Food for thought, if I'm totally wrong then ignore this!

[@StopTheDamnTape]

Before even watching I’m gonna say deficit push ups/discussion over 😎

[@TheBioneer]

Well not quite but the combo of push ups and the full ROM cable press basically achieves the same :-)

[@Jdm5299]

Benching doesn't require as much recovery as you think if you look at it from a powerlifting perspective. I hit a 340 bench, benching 5 days a week during quarantine, and my recovery was great.

[@TheBioneer]

Right, now do that on top of an athletic career. Also no one needs to heavy bench press five times a week. Drop it to three (maximum) and you’ll progress much faster. Thank me later.

[@Jdm5299]

@@TheBioneer youre not an athlete, also tell that to NFL players lol

[@TheBioneer]

@@Jdm5299 I know I’m not - what’s that got to do with anything? Some do, some don’t. A good coach won’t over exert them on the bench. That’s not to say it has no place. But regular max lifts in that particular movement - not the best use of time and energy. Plenty still do, because “number go up” is a good way to impress clients. Even if it’s not actually helping their sport.

[@Jdm5299]

@TheBioneer if you're properly programming bench, you won't be over exerted? Have you ever heard of RPE or RIR? When my bench was at its peak, I wasn't failing on the bench. Also, you preach functional training, yet I don't see you doing heavy weighted dips. If you did heavy weighted dips, you'd be benching 100kg for sets of 12 to 15 comfortably.

[@Jdm5299]

@TheBioneer also, I never claimed benching is going to universally make every athlete better. You talk about twitch fibers, yet you never perform olympic lifts, which are performed by most high-level athletes.

[@tomsaint786]

Thought we’d see weighted dips make an appearance

[@Mendrawza24]

Not the Rob Leifield Captain America 😭😭😭😂😂😂

[@TheLockon00]

Pretty fun to get a response video. Ya boy is always down to resume that bench debate! Also, consider this: bench pressing is a staple of training for shot putters.

[@TheBioneer]

Haha I did want to make a chest video at some point but our convo definitely dictated the direction it ended up taking! That is a very good example! Though, I would put it to you that an incline bench would serve them even better (and is also widely used) - more closely mimicking the trajectory of the arm. And this downward force explains why stability is less of an issue!

[@TheLockon00]

@@TheBioneer Hey man. The time had come for me to make my own response vid. I made a separate account called "Michael Walsh Training" (my actual name) so I could put the vid there. It's called "I disagree with the Bioneer on Bench Pressing (my response to our ongoing debate)" Check it out if you've got the time.

[@RealLifeRodger]

Exactly, I stopped once I saw that Special Forces weren’t even jacked like athletes, let alone body builders.

[@filipcerven310]

As a trainer i must agree, bench press strength is not that much usefull in everyday life and sports. But one question of topic for Adam or any of you with experience. I am geting married and i wonder if it is not problem to train with wedding ring on. Does it not get slowly damaged by irons in the gym? 😀

[@kingking-mo7tc]

Also what if you get angry and the vending machine and shake it to hard and it falls on you.

[@Luigi-bg6jh]

Hitman agent 47 training?

[@segatasanshiro21]

Liefeld shout out! 😂😂😂

[@WearilyCorrect]

It was the the bench of times, it was the press of times.

[@daemon4778]

How to build a Superhero Chest? Become a Superhero

[@krisivmoudgil]

Pushups ,one arms, flies, press

[@onlyonewhyphy]

How to not have your chest run away like crazy while the rest of you body lags pt. 2 😂

[@Farm2Muscle]

I'm just getting in to lifting and did a video of 365 for reps, can anyone check my form?

[@blimeybeats6963]

Rock climbers definitely don’t have excellent posture. If you go to a climbing gym you’ll see all the best climbers have the “climber’s hunch”. I’m not sure why because they’re always training their rear delts, but it’s a very real phenomenon

[@dogamusprime1123]

Your punches are getting WAAAAAAY better. Nice job!

[@simplicjusz]

you are saying that climbers have excellent posture but how about those invoved in bouldering? They tend to have a hunched over posture because their back muscles are overdeveloped and their pecs are underdeveloped.

[@philippdyllong9209]

Is it just me or does the video end at around 6/7 minutes at anyone else’s KZbin as well?

[@maalikfazal1406]

Superhero shoulders, lats, forearms? Superhero strength and speed?

[@Sophisticated_Lobster]

Algorismmm

[@ajaybibi6576]

Lets gooooo

[@xCorvus7x]

I see the point of the chest fly but am a tad disappointed that it's a rather expensive/hassly exercise; the way you demonstrate it, it's best to use a machine, i. e. go to a gym. The common bodyweight alternatives on rings or another suspension device lack the firm grounding (although it might be a fascinating exercise to not just hinge on your heels or the balls of your feet like a log that is lifted at one end while the other just rests on the floor but to consciously control this change of your body's orientation to the ground). The best way I see to do this exercise on the fly and create a reasonably similar stimulus is using bands (which can be fastened to a doorframe, a tree, etc.) and unilaterally, unless you have a very long band.

[@kingking-mo7tc]

Nope Adam said stop benching 😂

[@hackusprime]

You would use that as the thumbnail😅😅