How to Increase Your Bench Max

[@williamshao2662]

First guy has his wrist bent so far back

[@souradipchakraborty1473]

he is a powerlifter they do that

[@EquityCall]

Needs wraps

[@dariusgoatland10]

@@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.

[@souradipchakraborty1473]

@@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.

[@dariusgoatland10]

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

[@Togotzi]

Dudes wrist is about to snap lol

[@IamSickCase]

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

[@dacaveman4372]

I used to do these with squats and not only did my squats shoot up, my farmers carry and deadlift shot up too

[@fckmoi]

Do you hold up right or in a squat position ?

[@jackyxie5193]

@@fckmoi In the muscle's contracted position.

[@dacaveman4372]

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

[@Skyrim279]

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

[@dacaveman4372]

@@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

[@drewsloan9639]

I love these! I started doing them four months ago, and they've been working really well for me! I increased my one-rep max by 10 pounds in just 4 months!

[@donottouch9110]

I always do it mid set it makes you feel alive and amazing and honestly relaxed like you reached a climax

[@Procharmo]

I will try this tomorrow. From an ego viewpoint I cant wait to see what 5 plates feels like.....

[@keks9662]

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?

[@sssss7026]

bro died

[@kjhuncho4631]

@@sssss7026😂💀

[@screamingrogan5732]

First dude had spotters on all sides even with the safety spotters lol

[@Tradingdream11111]

Hilarious

[@chocolatefudge5263]

Well first I have to find 3 persons willing to give me some time

[@jackyxie5193]

Isometric holds has been a fundamental in many gymnastic programs to build strength. Great to see this getting more attention.

[@catchreload6708]

This actually helped me to increase my bench to 290lbs

[@ariesscar443]

The way that first guy was holding that bar made it look n feel like his wrist was about to snap! He wasn’t holding the bar straight. His wrist was bent all backwards. * cringe*

[@yoeyyoey8937]

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

[@Marcosss-7-years-ago]

I saw that too, i was like wtf

[@T90ShottIVFg]

You really should do this for just about every lift.

[@abkonk]

Definitely, the main 3 especially

[@abkonk]

Deadlifts via rack pulls/holds more so

[@yoeyyoey8937]

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

[@pranavps851]

@@yoeyyoey8937 you sound really knowledgeable

[@eliasali9383]

@@yoeyyoey8937 yoey

[@_Zane__]

Wtf with that wrist position

[@UCHTT]

I saw a video a few years ago of someone explaining the same thing, he also mentioned doing the holds at half way as well as in the locked out position

[@ayanbharadwaj7932]

Very helpful info 👍🏻

[@jirace]

Builds joint stability by deep/core muscle recruitment.

[@technicalgaur]

Will surely implement this

[@JuppeD]

Ima try this at the gym. I just gotta get a good spotter

[@mr.starly2423]

This workout for better stability. Like a getting ready for a push-up.

[@sodopianos1412]

I used to like even heavier where I could not stop the bar from coming down for more than a few seconds. Then Slow descend to the pins.

[@The_Daliban]

Is this gonna work for squats as well?

[@rodrigonieto8446]

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

[@TheTmshuman]

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.

[@boredaf5782]

I'll never understand how power lifters bench with such a wide grip, sure it mean less rang of motion but you also lose all the leverage advantage that comes with a proper grip, doesn't seem like a net benefit to me

[@DestroBB]

I think Renaissance Periodization needs to weigh in on this. Calling Dr. Mike.

[@DarthNoshitam]

Could you do this for pullups? Add weight and hold at the top

[@jackyxie5193]

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.

[@tarunpratap017]

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

[@jackyxie5193]

@@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?

[@maxpowers4436]

@@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.

[@diego-rm2oy]

It does a lot.

[@aspicousgamer2340]

Question should I do it before the main workout, or after my normal workout of heavy weight 5 reps and 3-4 sets, or should I just make that the whole workout for the day

[@Darknight526]

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.

[@Enginair]

I imagine this and then a super slow negative would be even better

[@thebuddhaofknowledgemichae2486]

It was called heavy negatives. But you lower the weight on your chest.

[@mutantbananas1]

The isometric hold is the whole point

[@thebuddhaofknowledgemichae2486]

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

[@NattyGuy]

Well, this should be fun.

[@JVGJonny247]

Can this principle be applied to about any exercise?

[@trevorsmoms]

Yes!

[@imapanda2434]

Deadlift 🗿

[@WatermelonWizard]

Aren’t these bad for your elbows?

[@notablediscomfort]

Not sure how I feel about playing with 80lb more than my max.

[@zamiel5435]

Now how to put this in deadlifts lol (i know you just go do rack pulls)

[@steinofen7285]

+ 120 percent of my max bench? Or max bench + 20%?

[@tedlessor3887]

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

[@Flame_237]

With 120% does he mean 1.2x or 2.2x?

[@konfusionxD]

1.2x lol 2.2x would probably kill you

[@Flame_237]

@@konfusionxD ok thats what I thought, thanks man

[@UmpikLumpik]

One set like Once? or like 3 times 10s. holding?

[@THExJMC]

Do you warm up for bench normally then do this before working sets? Or do you do this on it’s own with its own warm up?

[@Grimmjeaux]

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

[@THExJMC]

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

[@Grimmjeaux]

@@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.

[@glenntimmons1673]

Help him please with his wrist form

[@mickjones2871]

The woman at the end has her own videos. 132 pounder and can bench 315. She warms up with my max, lol

[@nyagah243]

I'd do this if the gym I went to had a decent rack 😓

[@joeschmoe1645]

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

[@gurpreetkhamba5399]

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

[@Knx3k]

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

[@serajalwani6334]

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

[@fabricioabadie6623]

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

[@aspen8517]

Everybody is built differently and maybe his wrist is fine in that position but it looks like wrist damage waiting to happen

[@aroundandround]

For squats, would you maintain the isometric at the top or in the well, and if latter, what percentage of 1RM?

[@insolentchild6989]

Do the same with squat - pin squats but double my 1 rep max lol

[@PaultheG1]

Am I suppose to go to failure with these?

[@fabianbegiert2192]

I cant understand my pr is 80kg So i went for 100kg and after 10s it was like nothing i could hold it for idk 20/30

[@Nihilnovus]

Wonder if you can do this with squats

[@bogdanbararu1416]

What if you cannot hold it for 10 seconds💀

[@JohnHarrison-d9y]

Does this work with squats too?

[@glenntimmons1673]

Doesn't anybody see the position of the fist knuckles up knuckles up

[@thepolticalone961]

I thought his elbow was gonna go

[@asadshafique1771]

Can I do the same for squat as well?

[@o_o7440]

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

[@o_o7440]

kzbin.info/www/bejne/fYS5lJRnoLlmg9E here you go brother

[@Atsolok]

What about warmup?

[@svenvanbeers]

Can thid be done with dumbells? As you would need to push them up first

[@goncalotome1791]

No tendrás la fuerza para poner pesas tan pesadas allí

[@magnoliamike]

Is his wrist correct

[@NoobGamer-vs9zy]

What does every other week

[@Hizzersss]

2 weeks

[@akonemanaba4183]

I tried this before

[@lordryan2230]

Sadly my gym doesn't allow this 😢

[@jusc8288]

Does this still work if u only do incline bench?

[@zannattoys]

Nice

[@doctorcdub2413]

I wish I could relive wow… it makes me so sad that Asmon doesn’t dedicate his whole existence to it anymore. He was the one who got me into the game with the mount offs back at the end of BFA… I loved every second of his wow content and decided to play the game myself. I have at least 2k hours now and 200+ mounts and absolutely love the game… but without friends and a real community anymore I just can’t enjoy it like I used. Really hoping something happens in Dragonflight. Please Blizzard.

[@imapanda2434]

Lost KZbinr

[@PutraRhm]

Me doing this alone: 💀

[@glenntimmons1673]

Fix your wrist don't go on ego fix your wrist I'm serious!

[@unogazzy84]

His wrist are about to snap.

[@jackdowdell6684]

How much have you benched again?

[@livinginthisgalaxy7961]

Is that Bill Goldberg?

[@Aishawas9islam]

Or or just here me out just do your reps a lot slower

[@bigdawg7718]

120% of my max? I’m at 325 rn so can anyone do the math?

[@lannister3320]

390

[@OniReddit]

700 lbs

[@343JustMe]

But that guy has his elbow locked out

[@Quicktwosteps]

It's not gonna fucked up my scapula or something?

[@theviralvideos4616]

This will hurt your joints

[@1ChristopherCampbell]

Wrist did not look good🤮

[@theprodigalson4003]

Wouldn’t it make more sense to have an overcoming isometric as opposed to a hold? For example set the safeties low or have a good good sporter and let it go down to your chest and try really hard to push it off again wouldn’t that be better at creating the drivr for strength adaptation than just holding it up there?

[@3jasionis]

Don't do bench at all if you don't know what you doing. You will fuck your shoulders -massage therapist

[@삼돌2]

👍🏻👍🏻👍🏻

[@MrDbaker360]

170% of my max? That’s 765lbs lol no fckn way I can hold that

[@ITZYOURSAVAGE]

Bros wrist

[@shelfcloud487]

Bench more.

[@eabo846]

Stop the cap

[@boostedmedia1205]

My god those poor wrists

[@Th3Reckoner]

Yikes those wrists…

[@1TieDye1]

Again, not telling people they should start with small increases over your max and slowly increase from there. Starting at 120% is foolish. Start at your last max, if it wasn't done recently, or 105% if it was. The stimulus will still be beneficial, as it's new, and it gives you room to actually progressively overload because you'll be starting at more reasonable level. Do better SquatU.

[@HolidayFortnight]

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

[@yoeyyoey8937]

@@HolidayFortnight he’s right though 😂

[@tt-nc2wh]

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

[@TheMrKabul]

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

[@WavScorn259]

Once a week, one set? Ok gotcha!

[@whoknows8223]

One set every other week. = Once in 2 weeks

[@sea8545]

@@whoknows8223 exactly.

[@funkyjunky6574]

Not nessasary

[@ZeugirdorVin]

Those wrists 😬

[@Sealae80]

But does it works on squats cause I want saquon Barkley legs 🦵