The 3 Best Bench Assistance Exercises For Long Arm Lifters

[@liftingmatt3229]

Long arm tribe checking in As always, thanks for the amazing content Brendan!

[@BrendanTietz]

Thank you for the support brother!!

[@donaldkasper8346]

6'5", 2XL, 258 lb individual here. Never have a problem on lockout with long arms. Never. Just can get jammed with bar at my chest. If I am running out of energy lifting to rerack and I am at least a third the way up, I pause, lift 4 inches, pause, lift 4 more inches and rerack. As for grip width, very wide really cramps my shoulders.

[@h35466]

Excellent content. As someone with longer limb proportions, finding guidance on adjustments for lifting techniques has been challenging.

[@BrendanTietz]

I got tons more videos coming out about it

[@chadgirimonte343]

Most under rated channel on all of KZbin!!

[@BrendanTietz]

Thank you sir! I appreciate your recognition ❤️

[@chadgirimonte343]

@@BrendanTietz Would love to book a consult call with you

[@BrendanTietz]

Use the description box! We can chat 🤙🏼

[@0kneelbeforezod0]

GOLLLLD Coach! Your channel is a diamond mine of useful info. 👊

[@BrendanTietz]

I got you fam! Tons more coming!

[@briand5047]

Just found this channel today. The 3 vids I watched were great.

[@FiremanSimon]

Congrats on unity bro. 🙌🙌🙌

[@thexellyz5135]

85 inch reach here. Thanks for the tips

[@BrendanTietz]

Dude so cool you watch my videos Jon jones 😂 bro that is a WILD reach lol.

[@PaigeYesLee]

Awesome video 😊💪

[@fitbh703]

Exactly what I needed man!

[@BrendanTietz]

Glad you resonated! Thanks for the comment bro!

[@seanjohnston848]

6'5" lifters asseeeeeemble!

[@BrendanTietz]

🥲 I wish… I’m like your guys little brother at 6’0” who got moms side of the genes 😂

[@Radders1433]

Great tips, thanks. Incline definitely helps!! The other thing I’ve found that really helps is Lying Tricep Extensions to target the medial tricep head.

[@BrendanTietz]

Yes indeed! Love those

[@TheMercilessJude]

💯 Solid info. 6'3" with long arms and I used heavy, deep chest dips for pecs while I benched fingers right on the edge of smooth for almost 2 decades. All had excellent carryover to the bench. Just started Larsens this winter and they are great. Get a better workout with less weight. Incline is great, especially close grip.

[@BrendanTietz]

Yeah tbh I’m really like super cg right at the start of knurling lately, I used to think it was kinda useless but I’ve found the carryover is actually solid indirectly. It won’t make comp bench shoot up in same block but long term it builds so much power and tricep strength

[@newtoss]

What movement to do to strengthen the pecs? Cause bottom of the bench my pec cramps, please help sir brendan

[@andrefludd]

I do the big 3 but I'm not a powerlifter and I have no plan or desire to compete. But I do lift and have continued to do my best to improve over the years. Will the unity coaching be available for non powerlifters? It sounds pretty awesome.

[@BrendanTietz]

1000% I’m aiming it completely at just everyday folks. Isn’t even about lifting tbh although I will be prescribing that! It’s about self transformation and honestly is just a company based on my own transformation and what I learned along the way as well as the mentors I connected with!

[@tariqo16]

Incline bench works 🤝

[@sayitoutloudchp]

*I like to bench close grip and prefer to be a tricep dominant bencher, is that less optimal?*

[@chonkeboi]

I have long arms do this sounds promising :)

[@anabolicamaranth7140]

Mike Israetel says to bring the bar down high on the chest for close grip bench. That’s the body builder in him talking.

[@BrendanTietz]

It actually depends a bit, for maximum power yes but for some extra triceps I like tucking a tad and touching lower. Cg and incline tend towards more vertical touching though just due to the mechanics

[@aIHDjapswndoiw]

New editor 🚨

[@BrendanTietz]

He’s fuckin solid! Glad you guys like it!

[@devinmannie1656]

What are the rep ranges for incline bench

[@BrendanTietz]

Good catch, should have said. 3-10! I really like a blend of starting light and getting heavy over a couple blocks! Rpe 6-8 range never going to failure on it except on max attempts

[@mossoconnor4417]

Incline BB for sure or will a 30 degree DB incline give you the same effects?

[@BrendanTietz]

Barbell works way better because of material force transfer. The db negates the very reason barbell is good for explosiveness! Completely removes triceps

[@mossoconnor4417]

@BrendanTietz yes sir, I thought this too Currently got high incline db press in for some extra delt work but it’s really a completely different plane I think I’ll save the bb 30 degree press for next cycle and swap if with the larsens slot instead

[@drinkinouttacups2665]

Do you ever have lanklets use closer grips?

[@BrendanTietz]

No usually pink on the ring is perfect for maximum balance of the two ends of spectrum. Some consider that close though! Weirdly my short guys do good with super wide. I like being strong at all of them though so competition I usually go just at the rings and all other times I’m playing around with many grips

[@drinkinouttacups2665]

@@BrendanTietz much appreciated was well within the rings and moved out a bit and already feel much better when pressing. the tip on ditching the thumbless squat grip was a gamechanger too

[@petar.dj98]

How do you feel about the reverse grip bench?

[@BrendanTietz]

Very awkward for me and can easily misgroove into disaster lol. Honestly freaks me out but for bad shoulders it can make sense

[@BUFFALO_cougar_slayer]

It’s amazing. My favorite hypertrophy-focused bench accessory

[@BUFFALO_cougar_slayer]

I don’t think it matters all that much, insofar as lever arms affecting exercise selection. At the end of the day, whether you have a negative, positive, or 1:1 ape index, bigger tiddies, arms, delts, and backs move and control bigger weights on the bench. We need to hypertrophy it all to as close to its maximum potential whether we have arms the length of Warwick Davis or Jon Jones

[@BrendanTietz]

I agree with hypertrophy however levers and exercise selection hugely matter. I’ve coached usapl and IPF at highest level and so I’d regularly get lots of short guys as that’s what always excels. They respond very well to specificity and lots of volume. However long arm lifters get abused by specificity to that degree and require looking at lever lengths to help improve their resistance profile as well as add muscle mass the right way. It’s very easy to build a house on stilts, I don’t want to name names but there’s even a coach rn at the highest level who’s bench has been plateaued for years because he has long arms and trains way too specific.

[@donaldkasper8346]

150lb dumbbell? I think I have seen 3 in two years do that, always with spotter.

[@BrendanTietz]

I was doing 157 in this vid, they say 150 but they weigh 157, we weighed em after. I’ve seen 180 done for clean reps but a lot of guys do half reps for some reason even though they’re strong enough to do a full ROM with heavy weight

[@astrotaco_bps]

custom programming?!?!? 👀

[@BrendanTietz]

Yassss and it’s honestly more assessment based as we meet regularly to plan it all as well as execution. It’s a dope system! Hit me upppp

[@donaldkasper8346]

Feet out horizontal, no stability laterally lifting heavy is not for me.