My Top 3 Favorite Bench Press Variations

[@tylerdetermined]

Steve we owe year a lifetime and beyond of gratitude thank you so much

[@PRsPerformance]

You are very welcome!

[@dwightburns1865]

The deadpan "he reshares you and accepts you into the community of the close grip lords" got me LMAO

[@PRsPerformance]

It is the ultimate honor to be accepted into the elite company of the close grip lords!

[@Kuba-nk8zg]

Amazing video! I was struggling a lot with the scenario you described- soft elbows and periodically pec minor pain. Now I know the mechanism. Super greatful 🙏

[@PRsPerformance]

You’re welcome!

[@mattyp4778]

Wow I am so happy I stumbled upon this video! Really puts things into perspective, I always thought I "needed" to follow a certain bench press variation even though it was uncomfortable to me! Thank you again.

[@PRsPerformance]

Ya for sure! Not one size fits all, got to find what works for you and apply the correct variation for what you need.

[@jonjacob2717]

I have recently discovered your channel and your videos are excellent. One complaint is the audio quality, the echo specifically.

[@PRsPerformance]

On my wish list. I have a fairly low end camera and mic, so eventually need to upgrade!

[@mkl1464]

@@PRsPerformance I think that echo can be somewhat solved by just placing clutter around the room with empty spots

[@alex-grover]

@@PRsPerformance try hanging blankets or towels on the walls, your mic is fine, the room just has a lot of echo

[@hypnos-7371]

That was another super great one , will you do two separate videos about sumo and conventionnal or will it be all in one ?

[@PRsPerformance]

It will be one, while some variations for sumo and conventional will be different, my top 3 are still the same for both.

[@adw2334]

Forgive me if this was covered in the video, I usually watch these in parts. I have a questions regarding tempo bench that I would love to pick your brains on. Do you think that a bench with a long pause on the chest has similar utility to a slow eccentric on the bench? Obviously these can be stacked and aren't too dissimilar but I'm interested in your thoughts on the different uses here. Great video, many thanks

[@PRsPerformance]

Good question and I don't cover that. But I do not consider long pause work and tempo to be the same thing. They do cross over in some areas in regards to pause control, but I would say I am not a huge fan of long pause work. I'll program 2 ct pauses, which really would be the standard pause length for most national level competitors. But the common 3 second pause variation isn't my favorite.

[@owenlutes579]

How I spend my time on rest days🙌

[@PRsPerformance]

Love it!

[@Shawnibus]

What about tempo close grip or tempo larsen?

[@PRsPerformance]

Yes you could combine them

[@jonathancheng3763]

49:04 close grip bench

[@PRsPerformance]

This was the final video before I learned I needed time stamps moving forward!

[@miguelvillarreal2149]

Can a tempo bench single be combined with a 3ct pause or is that overkill? Thank you for all the value and advice, merry christmas Steve!

[@PRsPerformance]

For a single, probably a bit of overkill. I would program a tempo 2ct pause, which 2ct mimics more of a National level pause length. But not sure I'd do tempo to 3 second pause.

[@gabrielmoreno3027]

Spoto press maybe top 5 or 6? Edit: Apparently not, he rarely programs it!

[@PRsPerformance]

No, rarely program spoto bench press

[@MeharBhogal]

Add me to the list -- Feet up pressing/Larsen Pressing helped my pec minor issues which I also believe is due to hyper retraction

[@PRsPerformance]

Definite seems to be a common trend I see!

[@jonathancheng3763]

24:42 larsen

[@PRsPerformance]

Thanks for watching!

[@iyaqpwl1268]

Steve how much more should you be able to comp bench than larsen press because I can only comp bench about 2.5-5kg more than my Larsen

[@PRsPerformance]

Generally around 92-95%, but it’s not uncommon for some people to creep up to around 97% in some instances.

[@iyaqpwl1268]

Thanks I was wondering if I wasnt getting enough out of leg drive, since alot of people I know can comp bench atleast 10kg more than they can Larsen press.

[@biesman5]

Finally!

[@PRsPerformance]

haha ya, I realized a video every 2 weeks wasn't going to be sustainable, so probably every 3-4 weeks now. Deadlift should be coming early January, then after that I've got a fun series incoming on programming!

[@biesman5]

@@PRsPerformance Great! If you don't mind me asking, do you have any book recommendations on programming?

[@PRsPerformance]

@@biesman5 Scientific Principles of Strength Training by Chad Wesley Smith and Muscle and Strength Pyramids by Eric Helms. Those are the 2 must reads.

[@failurehaus5979]

I’m pissing!

[@PRsPerformance]

Hope it was a good one!