BENCH ACCESSORIES for EVERY WEAKNESS 💪

[@mattvena226]

Instagram/TikTok @mattvena instagram.com/mattvena Email [e-mail] or DM @mattvena on instagram for coaching/programs Bar Path Video: kzbin.info/www/bejne/pWLIfqSlmpx2kLc Triceps and Anterior Deltoids Activation At Submaximal Loads: www.strongerbyscience.com/research-spotlight-muscle-activation/ Bench Press Activation Over Different Portions of Range of Motion: sheikogold.com/research-review/bench-press-strength-curves/ Triceps Heads In Bench: pubmed.ncbi.nlm.nih.gov/32149887/ Lateral Head Bias: n1.training/n1-lab-triceps-lateral-head-bias/ Medial Head Bias: n1.training/n1-lab-triceps-medial-head-bias/

[@Jeneric81]

Underrated ”variation”: Really high rep work on regular bench.

[@mattvena226]

Real. More reps for practice is good

[@HunterRussell]

Completly agree. I used to think "always do low reps high weight to build strength," which is true, but doing high rep sets especially 12-15 will give you a lot of practice at the movement and a little bit of a new stimulus to adapt to if you never do it. I recently hit 3x15 all paused reps with 225 yesterday, and ever since I've been doing 10+ rep sets, my bench strength has been skyrocketing.

[@lyft4238]

I remember seeing a 5/10/10/20 program from Steve Shaw from Massive Iron Going more for rep PRs for strength

[@jugi1231]

​@@HunterRussellmaybe i gotta give this a chance in one bench session per a week

[@HunterRussell]

@jugi1231 that's what I do and it works trust me. Do a weight that you can do around 3x8. And try to add a rep every next bench session. 3x9, 3x10, then eventually once you do 3x15 then bump the weight up 20lbs and keep doing it till u can do 3x15 with it.

[@mac5917]

fucking love that view when you are benching with that autumn colored tree in the back while talking over it with good tips, so calming for some reason

[@lyft4238]

Yo same Mesmerizing view

[@supahotfire777]

1:24 when I brace too hard and my squat plug shoots across the room, breaking a mirror

[@genericnickname1]

real

[@THExJMC]

Something i've learned from my last couple training cycles doing spoto press. Helps with a lot of the things you mentioned here like stability, control, strength off the chest and keeping position. Don't drop the bar on your chest, touch the bar to your chest. To compare it to something, it should be like a paused squat, instead of a box squat. Actually sitting on the box will really change the way you push off from the hole. Similarly for benching, actually resting the bar on your chest will change how you push off your chest. Also, for competitors, you may have to wait longer for a press command if it is depressed into your chest or moving around when it impacts. This is erased by a gentle chest touch.

[@Tacticool-_-]

Thanks, bro. I can bench 405 now

[@catedoge3206]

same

[@FRHYKDd]

Only cuz yall are cheating bringing your chest so high it's basically a decline. "Benching" all that weight for 1 rep. No gains no hypertrophy. Oh look at my strength strength I can do this once...lmfao

[@dzarvdrax2171]

@@FRHYKDdCry about it

[@cachefox1303]

​@@FRHYKDdbad day?

[@3718-u7t]

@@FRHYKDd ya it's pretty cringe how much arc these guys do, bar barely moves 5cm lmao

[@NicksFitnessYT]

Matt da 🐐 no 🧢

[@juanoliveira4633]

1:20 that was funny 😂😂

[@RHLW]

04:54 That who I think it is?

[@bozoc2572]

I found that the bench tecnique differs wildly from heavier wieght to ligther powerlifters, most of the heavyweight bench tecniques are note that useful to lighter lifters and vice versa

[@taylormichellerheanne]

if he hates you enough he'll give you 4ct pause bench AHEM

[@jackreacher2095]

What do you recommend for lower back and abdominal weakness from relying on a belt too much ?

[@jugi1231]

Second belt helps. I use two belts, some days three belts at same time. Give it a try.

[@Shaawwwn]

Wake up babe .. Matt just posted

[@LieHopf]

What bench accessories for weak glutes?

[@mattvena226]

Plug insertions

[@LieHopf]

@mattvena226 Thanks, I will look for a household substitute for a squat plug.

[@Cavani55]

Do you recommend bands or chains?

[@TheComedyButchers]

So the ultamate accessory is a long eccentric, long pause incline bench that is explosive off the chest, & you stop once right before the chest, once on the chest, & once right off the chest. Got it

[@StraitjacketFitness]

Notification crew. 👇

[@Apfle_3.1415]

Me: Casually pretending I understood what you meant by tempo work Also me: thankful you explained these tips in more detail 🤙

[@fin3072]

how come you say to flare your elbows on bench but in your bench clips it hardly looks like you use flaring. Is it more of a subtle queue or do you have a reason for not obviously flaring ?

[@mattvena226]

Good question. Hard to tell from view I film with, but I touch very high up my chest towards my head. So not as much flare vs somebody touching low sternum

[@johnno8586]

His elbows are decently flared though

[@michaeltaylor1130]

On incline bench do you use the same grip when you on flat bench

[@sauceman2saucyboogaloo530]

Barbell accessories should usually be comp bench grip unless otherwise specified, such as doing close grip for tricep work

[@michaeltaylor1130]

Thank you i really appreciate it 🙏​@sauceman2saucyboogaloo530

[@michaeltaylor1130]

What will be the best reps range for incline bench 3-5 or 5-7

[@joecowan3719]

What has historically been your weakness on bench? Has it changed as you went from 2,3,4, and one day 5 plates?

[@mattvena226]

Always been right off the chest. Maybe descent when very first learning

[@joecowan3719]

@@mattvena226 Same, I keep trying to build my chest, I command it to grow...will forever be my weakest of the SBD.

[@hitalick5999]

would doing close grip bench press help with lock out sticking point?

[@TTL-Powerlifting]

Is tucking elbows bad?

[@StraitjacketFitness]

No, y0rm0m loves it.

[@OP-ig1fj]

tuck on descent, flare on ascent. watch brazos valley's video on it

[@mattvena226]

Not necessarily no.

[@blackrhino44]

I find that if I flap my elbows like a chicken it acts like a propeller. Got to 115 doing this.

[@TTL-Powerlifting]

Haha thanks

[@Dave_Gunderson]

Hello esteemed Lord of the Saxx Trapp and Squat Plugs, do you like things like bench grip rows for extra specific lat or upper back work for strength and stability on the bench press descent??

[@valentinocozzi]

Loyal story liker liked the video

[@anasyassin3234]

Any advice on what to fo against elbow pain. I notice when going heavy i get pain while lowering the bar and it fucks up my tendons

[@ColoDelCartucho]

Elbow sleeves ?

[@1TieDye1]

You probably need to manage you work loads more.

[@MrLaughingcorpse]

Tuck your elbows in?

[@Dylan-uv9nu]

Please make a video on knee sleeves for squats

[@mattvena226]

Much ado about nothing

[@Dylan-uv9nu]

@@mattvena226 at what point do they become neccassry.

[@gertal2764]

@@Dylan-uv9nu sleeves don't add weight to your squats, they just warm up your joints so there's no "weight limit"

[@Dylan-uv9nu]

@@gertal2764 I'm referring to knee wraps then

[@drinkinouttacups2665]

​@@gertal2764 generally true but the more modern stiff sleeves absolutely help out of the bottom. Nothing like a wrap though

[@nmanisbig]

doesn't fix my mental weakness

[@hamudi4841]

Matt da goat

[@StraitjacketFitness]

No cap.

[@StraitjacketFitness]

On gawd.

[@StraitjacketFitness]

For real, for real.

[@StraitjacketFitness]

Real talk.

[@StraitjacketFitness]

Fo'sho.

[@TenaciousTex]

I tuck my elbows I bench 495. Do whatever form works for you and reduces injury/wear and tear

[@chonkeboi]

He means not tucking on the concentric I believe, from watching your 475 pr, it looks like you also flare on the concentric, which is natural and makes you stronger.

[@TenaciousTex]

@@chonkeboi ya that might be what he meant for sure

[@mr.benchpress1633]

Back when I power lifted the arch was illegal and they're fixing to do that again Because the arch helps you cheat.

[@mattvena226]

1st

[@StraitjacketFitness]

Cheater. Cheater.

[@n00dle_king]

You monster

[@andrewtanczyk4009]

20nd

[@Dave_Gunderson]

1.5

[@andrewtanczyk4009]

85th

[@andrewtanczyk4009]

23rd

[@OP-ig1fj]

3rd

[@StraitjacketFitness]

I was 3rd with y0rm0m. We'll never know who y0r rEaL dAdDy izz.

[@OP-ig1fj]

@@StraitjacketFitness joe mama

[@ayda2876]

why do u always use this cringy music in the background

[@1TieDye1]

What’s cringy about it? How old are you? 😂

[@andrewtanczyk4009]

Some good ole porn music 🎶. Lol 😂

[@Jeneric81]

Free to use music. It's to avoid copyright strikes.