supertraining06 Señor Bell, this is Jonnie Candito (aka Burrito akaka my EyeBROw). Provides the best pure powerlifting content on RUclips, is strong as hell and is the future of natty 181lb lifters IMO. He should be a Slinglet sponsored athlete (aka athulete), Burrito has a bright future.
Yo JONNIE, smart move on the close grip benching. You're missing one more key of the puzzle though. MORE OVERHEAD PRESSING done with the barbell! Combine those two things, and your bench will skyrocket. I actually made a complete video JUST for you, because this issue was bothering me to a great degree. (Been subscribed since 5000 subs) Let's see that bench go up! -Alex
Easily best powerlifting channel IMO. Btw candito wanted to donate so I'm gonna soon. Your program killed it. Helped me see I need to take a couple steps back as well. Very educational. Trial and error and your program was absolutely rad
Thank you very much! That is an awesome compliment and great to hear I was able to help. Truly comments like yours motivate me to crank out as many vids as possible and take the channel to another level.
Size goes such a long way on bench press, gaining mass/strength while reducing ROM at the same time makes for all kinds of gains. I got fat in the name of benching 500lbs, cutting now, watching my number slide down just a bit as well, but I'm much more suited for 242 than 275 (was 270 morning weight of 500 bench) as a lifter. Was fun as hell on that bulk though.
LS McClain would approve of the grip. But seriously, its just about finding the right grip for you, and experimentation is a giant piece of that puzzle. What's your weekly volume of bench work like?
Right now a bit higher cuz of the hypertrophy day. Strength day just 3 x 6 bench, then hypertrophy day much more doing 4 x 8 BB bench, 4 x 8 db incline, and shoulder press along with upper back work. Starting light of course and don't know exact volume in terms of total poundage due to basic weekly linear progression steadily increasing it overtime. Feels good right now to just build into it and not have to work with too heavy of weights.
CanditoTrainingHQ would be a good idea eventually to get 3x per week frequency, and the closer you get to competition, getting more actual competition benching done so you can focus on technique improvement, but yeah you're like 8 months out now and just finished competing, good time for some hypertrophy work from a yearly planning perspective.
Bryce Lewis I have before gone 3x week reducing number of exercises and likely will do that again as I agree no dizoubt. Right now just trying to get more GPP work which between me and you, is as much to simply get bigger to stop the DYEL comments/put on for powerlifing in dat mainstream sense as it is to actually get better at pl. But it's our little secret.
Thank you! I am stepping it up from here on. I really want to take this channel and powerlifting to another level so know time for slacking. I appreciate the grateful support as it is I who should be grateful, seriously.
I just got done running a cycle of Smolov bench. I honestly think what I gained most from running it was just the amount of practice with my bench form. Coming back from a lower back injury and just waiting to hop back on your 6 week program. The results are awesome, I showed all my friends the program and we are all loving it just getting strong as fuck. Keep it up Jonnie, you're really helping tons of people out!
I'm so excited for this srs. Close grip crew for lyfe. Address upper back stability and strength along with strengthening your triceps, and this is a fantastic idea imo. I'm also eagerly awaiting your appearance on the powercast one day..
Good luck with your Bench Goals. I was also having major shoulder issues and went narrow on my bench for a while as it healed up. I also did a ton of shoulder stretching before and during workouts along with pre-workout shoulder rotator cuff maintenance work any time I did shoulder and Chest workouts. My shoulder was really messed up and not it's back to 100%!
Hahahaha who's candito? Strong close grip though. Watch the volume in close though aswell as the same issue will arise in the same shoulder area. I have massive fluctuations in strength on bench days simple because of that front shoulder position, it's something I'm tryna mend it's really not allowing me to hit that 200kg mark yet
Hey Jonnie, got my HQ shirt in the mail today! Got it a size too large so I can wear it for years without growing out of it aha :D much love for you man you're doing such on awesome job on RUclips it's a pleasure to watch. Keep up the great work!
I literally just moved my grip to a more narrow position yesterday. I'm doing the exact same thing to help increase my overall chest development and bench press. Good luck man!
LOL the ending was great. You're amazing Mr. Candito. More importantly your 6 week program is amazing. Thank you for creating it and releasing it without a fee/charge. Keep doing what you're doing.
solid video. i'm in the same boat with benching. i have serious shoulder pain sometimes and wide grip just destroys everything. my left shoulder pops and crackles and snaps for like 3 straight days after a wide grip. with a narrow grip i can lift a lot more weight a whole lot more comfortably. triceps are easy for me to work on so counting on those instead of straining my shoulders is necessary.
you are by far the most interesting and informative channel around. always excited to see your vids pop up. Good luck with the narrow grip I'm excited to see how that works out!
Thank you! I am grateful to get such high praise as love from the viewers is what has made thing channel grow to where it is now and hopefully go much further! No gimmicky misleading attention grabbing titles needed.
You're a great speaker Jonnie. My attention doesn't stray one bit during your videos. I need to get my bench up too! The Bench isn't something that I really get excited for either.
You have such a great knowledge and you can present it so well. Don´t know you for long, but you are my favorite youtuber now. Trying your program atm and absolutely loving it. Keep it up man, your biggest fan from Germany.
Thank you very much! That is one hell of a compliment and is awesome to read that you are liking the program. I cant say enough how happy I am to be able to get this kind of feedback from hopefully having a positive impact.
great philosophy candito, I also have a bit of shoulder issues and your new grip is almost identical to mine. it took me a bit to find it also, good luck
Candito - you are insanely inspirational, one of the biggest reasons I continue to pursue strength over anything else. If you see this, I was wondering if you could make some mobility / prehab type videos. I feel like my fear of injury is one of the biggest barriers for me right now, and even when I'm near certain my form is good, even confirmed by others to be good, I will occasionally get some discomfort in my knees, or in my low back (feels like tailbone) the day after. Also now that you're pulling sumo, a sumo guide would be awesome too.
Jonnie, when it comes to rotator cuff health, I have found that face pulls help, but external rotations of the humerus where you keep your elbows pinned to your sides and your elbows at a 90 degree angle and use a band hooked/looped around a vertical post works the best. I started having issues due to the amount of shooting practice I was doing for lacrosse. Good luck and thank you for the information you put out.
Thanks for this video. This is exactly my situation. I enjoy squats and deadlifts a lot more than bench because I feel like I suck at the bench press compared to them, so I can't get pumped up the same way to do it. I've been kind of unsure what I need to do to rectify the mentality (and the imbalance), but your point about putting on more muscle for bench than you need to for squat or deadlift gains is what I needed to hear.
I had the exact same issue as you with my rotater cuffs and narrowed my grip to the exact grip as yours. That plus rotater cuff prehab and glucosamine has basically cured this problem. Doing more hypertrophy and building your tris and shoulders a bit, just like you said/are now doing, will help wonders. Excited to see your bench gains
I found a I can go wider with a bigger arch but I have not spent enough time lifting like that to make it feel powerful. Going wider without it puts stress on my wrists and shoulders. Nothing improved my bench more than working on my OHP.
This helped me so much man, I've the exact same problem and had no idea on how to remedy it. A light bulb went on in my brain when you started talking about the correlation between bench and diet (adding mass) Thanks so much
Great vid - i am having similar shoulder issues and did have a wider bench grip ( max on 81cm rings ) recently found narrowing grip, increasing arch and tucking more has started to help. Also one heavy and one speed / technical session a week been best - volume works but sometimes is not the best move.
Ive struggled for years with rotor cuff problems and all the thing ur doing is some of the main things that helped me but i would say heavy jm presses on an incline or flat in dare i say a SMITH MACHINE had great carry over fro me including heavy skullcrusher and dumbbell extentions. chest flyes wit dumbbells also help tremedously for pec involvement in the bench.
The ending was awesome!! Very funny! Also looking at your grip width, I might play around with widening my grip width as my progress is very slow on bench
I have a love/hate relationship with squats I love them but hate doing them :) but I'm still trying to perfect my form. bench and deadlift hands down have been progressing very well. I'm newly subbed to this channel and I'm loving your advice so thank you.
try doing some behind the neck presses with a wide grip and see if they help the rotator cuff issue. I've been working with physical therapists and rotator cuff issues are a common issue they get and doing these with a relatively light weight tends to give some help to the area. It sure helped me out a lot. Good luck with your bench!
Moving your grip width in is what I have done over the past few weeks too. And it does help, felt a lot stronger and explosive. Will try the neutral grip DB press
Thank you i am always glad to do so! If anything, I am the one grateful for all the likes/views and support which allows me to keep taking it up a notch expanding the sport!
Jonnie, I to had a rotator cuff issue for a wile. What I found that worked for me was giving my rear delts a little more attention. This and good upper back/trap work helps to pull the shoulders out of the rounded forward position from an over developed chest. I do know that your back is very strong but this may help.
This video is really helpful to me, because have the same problem. My squat and deadlift consistently improve, but I haven't hit a bench PR over 290 lbs in almost 2 years due to rotator cuff injuries. In fact, I've gained the last 20 lbs of muscle without improving my bench press. I'll change my grip and stay tuned to see if this new programing works for you, then try it myself. Thanks!
Dammit Jonnie I piggy-backed my heavy upper in on my heavy lower yesterday and planned to just rest today, but your videos just get me too pumped up. I'm heading to the gym. Gonna lose all my gains from no rest and this on you dawg.
Jonnie!! I really want to start competing in powerlifting but don't know where to begin. So many different federations, so many rules.... what are the differences in raw, single-ply, multi-ply, etc? Do I need a license? Which belts are allowed? See my point? A video detailing all the info would be extremely helpful!
Hello Jonnie, the only way I increased my bench is by benching more. As you know, it's really difficult for a girl to be strong from the upper. I do competition bench 4-5 times/ week and add variation of it (like close-grip, no legs, floor press, incline etc ..) For overload, I prefer boardpress than slingshot. I find my chest become lazy with it and the groove mess up my overall technique. However it's very good for equipped bench training. Hope those little things will help you. Wish you a PR soon :)
Look forward to how you will incorporate your slingshot in with your program. If you could let us know how you do it that would be great. Had one for a while and just don't know what to do with it lol. Will be starting your strength program after the holidays! Looking forward to it!
i put my pinky on the first mark on the knurling, i like a wider grip. lately though, i have been using a narrower grip about a thumbs length away from what the knurling starts in the center and that paired w/ a dip bar really has helped increase tricep strength.
I tore my infraspinatus awhile ago, and my right shoulder has never been quite the same. What seems to keep the pain at bay for me is 1. pulling just as much as i'm pushing, if not more and 2. warming up my shoulder capsule completely before any upper body work. I do front and side raises with light weight for 10-15 reps, band pull aparts for 15-20, one set of YTW's for 10-15 each, and 5-10 band dislocations. Only takes a few minutes, and keeps my shoulders nice and j00cy
I had a nagging rotator cuff issue, and narrowing my grip helped a ton. Didn't even narrow it much- I went from my index just outside the knurling to my ring finger on the knurling. I also had to humble myself a bit and really hone in my form but you have that down already.
I've had that same issue before. I did a ton of rear delt, trap, and lateral delt exercises over the years and haven't had that problem since. Also, a lot more tricep work. For me I would never feel the bench in my tricep or chest, only deep in my shoulder. Once I built a bigger chest and tris by doing more bodybuilding type of work, that alleviated the issue as well. Hope you get things sorted out and can be pain free soon. You'll be unstoppable...like you aren't already
Decline bench with that grip and a plate under the foot of it. Fantastic for tricep activation. If you have shorter arms I have found that decline without a greater decline angle is just a bench press. Makes my triceps pop.
Also forgot to say im loving the program though. The squat frenquency is really helpimg me dial in the form and also has helped me notice my hproblems with hip mobility. Plus im definitely going to smash my deadlift pr next week heeeyup
Bench press is always been a problem for me. I always feel like I lose the thoracic extension as soon as the bar touches my sternum and I haven't found an optimal grip width.. As a skinny person with not much mass around my chest, I feel also that the range of motion is longer... Tried a closer grip a while ago and it ended up bothering my elbows, also the closer the grip, the lower the bar is going to touch, sometimes I feel it's too bellow the sternum.
Should try the swiss bar for close bench (middle handles) if you existing shoulder issues it helped my bench a lot and has a direct carry over for me but triceps are always my weak point.
I was having shoulder issues to, but I'm immobile as a MF'r lol. But what i have found to help is to definitely do more bent over rows to your chest...about where you touch on a bench. Of course face pulls. Almost immediately my shoulder was better after just one week. I dont let things hurt before fixing the problem. Also supplementing pec dec first on light days...high volume just sets of 10 and then finishing off with light single speed reps on bench
I think dips are also a good alternative. I feel like my arms are lacking behind, to the point where I do a complete 90 degrees angled bench press, so now must decrease the weights, and force my arms to tuck in from repeated bad technique. Close grip benching coupled with dips is really going well for me, I think, to strengthen arms and shoulders. For rotator cuff rehab, I started doing weird gymnastics stuff as substitutes on press days. Simply things like ring support holds up to 3 x 1 min (Could only do 20 secs at first) really helps me, I think.
Really love your channel. It's nice to find a youtuber so little concerned about their body building aesthetic and so focused on the strength training aspect. Even a lot of channels that are supposedly strength training tend to lean a little to much towards the body building aesthetic aspect. Good stuff.
How do you know that the shoulder pain you are experiencing is rotator cuff related? have you looked at doing myofacial release work underneath of the shoulder blades and through the lats? I have had a lot of clients with shoulder pain issues and most pain can be alleviated with working a lacrosse ball through those areas and making sure the pec and upper trap are mobile and not restricted.
I had trouble getting a decent form for bench press. I'd always feel it too much in my triceps and they'd give out first, or I'd get shoulder pain as well. I watched a video from Christian Guzman, who recommended a grip in one of his videos, where you place the thumb on the edge of the knurling and stretch it out and grip where your hand is whilst stretching your thumb. I tried this, which watching this video is roughly what you're doing now too, and I felt much stronger in my bench press.
What my problem is while benching, i push way more with my left arm than my right (and i'm a righty). So when i press i have to think to press with my right arm, otherwise my left arms is way too high, and my right arm is way to low
Thank you for noticing TheNietzschian! I am not gonna lie it is getting tough with so many piling on right away, but I always want to get to as many as i can at least right after uploading. Least I could do given all of the support.
do you think it might help to do some back work(pulling) because power lifters tend to pull the rotator cup forward and get trouble because they only push.
Got the same problem have some mild shoulder injuries from contact sports when I was a young man and it kills my benching I could press more with good form but the pain under load in my front shoulders mainly the left side is just about unbearable so I have to lift lighter and vary my grip to keep the pressures changing on the shoulder I will do one set with a slightly wide grip the next close grip then the 3rd middle of the road grip its a bit of a hassle but I've learned to work around it best I can. Any other ideas you have on this subject would be most helpful and good luck on your power meets.
I have a lot of damage to one of my shoulders (not lifting related) including rotator cuff and I found that the wide grip just hurt, so much so that I ended up partially dislocating the injured shoulder during a max lift whilst narrowing my grip to pinky 1" inside rings alleviated the pain and my bench increased more just from the grip change than anything else. Not that I have a strong bench seeing as it is 50% of my squat
Oddly enough, I keep my ring finger on the ring, seems to be the right distance for me personally. As you said, varies person to person. Struggling to find the right grip for close grip bench as recommended in the ICF program- hurts my shoulders quite a bit.
Yo Candito, my name is Ruben, Ive been watching your youtube channel for a few months now and I must say youre the man brother, much respect! It seems that you have all the proper connections out there, PTW, Mark Bell, etc but if I may make a suggestion for your bench and upper body volume? I am 5'11 217lb with a 325x2 Bench and 385x5 Squat and 430x6 DL so I'm not quite to where you are but I'm working on it. Anyway here is something that I have done to help my Bench. I do barbell bent over rows every Bench day (I'm using 5/3/1 for PL) I also do weighted Dips twice a week, low rep sets for high intensity. I also do 20-30 pull ups 5 days a week. Why all this upper back work? From all my research it seems a thicker upper back and super strong triceps are the key for a strong PL bench. I used to use a wider grip (ring finger on ring) and was just struggling to get 315 for around a year but have since moved in to around 2" from the start of the knurling. I know Im just some dude but thought I would try and help out! Good luck brother!!!
supertraining06 Señor Bell, this is Jonnie Candito (aka Burrito akaka my EyeBROw). Provides the best pure powerlifting content on RUclips, is strong as hell and is the future of natty 181lb lifters IMO.
He should be a Slinglet sponsored athlete (aka athulete), Burrito has a bright future.
*****
He is a self-improvement coach. I didn't see any powerlifting history. Any competition videos?
***** He's scared to see the video!
LOL.Trolling for views
*****
link fail
OmarIsuf Athulete Blaha style lmao. I'm good with the free slingshot doe to be cereal. Das all I wanted so I can give it a shot.
Yo JONNIE, smart move on the close grip benching.
You're missing one more key of the puzzle though.
MORE OVERHEAD PRESSING done with the barbell!
Combine those two things, and your bench will skyrocket.
I actually made a complete video JUST for you, because this issue was bothering me to a great degree. (Been subscribed since 5000 subs)
Let's see that bench go up!
-Alex
I’m surprised you didn’t suggest above the knee rack pulls as well. 🙄🙄
cringe
Joey Central he can outlift you lol 😂
Easily best powerlifting channel IMO. Btw candito wanted to donate so I'm gonna soon. Your program killed it. Helped me see I need to take a couple steps back as well. Very educational. Trial and error and your program was absolutely rad
Thank you very much! That is an awesome compliment and great to hear I was able to help. Truly comments like yours motivate me to crank out as many vids as possible and take the channel to another level.
Ever thought about doing full day of eating or vlog type videos? I would definitely be interested in seeing some videos like that!
Size goes such a long way on bench press, gaining mass/strength while reducing ROM at the same time makes for all kinds of gains. I got fat in the name of benching 500lbs, cutting now, watching my number slide down just a bit as well, but I'm much more suited for 242 than 275 (was 270 morning weight of 500 bench) as a lifter. Was fun as hell on that bulk though.
LS McClain would approve of the grip. But seriously, its just about finding the right grip for you, and experimentation is a giant piece of that puzzle. What's your weekly volume of bench work like?
Right now a bit higher cuz of the hypertrophy day. Strength day just 3 x 6 bench, then hypertrophy day much more doing 4 x 8 BB bench, 4 x 8 db incline, and shoulder press along with upper back work. Starting light of course and don't know exact volume in terms of total poundage due to basic weekly linear progression steadily increasing it overtime. Feels good right now to just build into it and not have to work with too heavy of weights.
CanditoTrainingHQ would be a good idea eventually to get 3x per week frequency, and the closer you get to competition, getting more actual competition benching done so you can focus on technique improvement, but yeah you're like 8 months out now and just finished competing, good time for some hypertrophy work from a yearly planning perspective.
Bryce Lewis strong run-on sentence
Bryce Lewis I have before gone 3x week reducing number of exercises and likely will do that again as I agree no dizoubt. Right now just trying to get more GPP work which between me and you, is as much to simply get bigger to stop the DYEL comments/put on for powerlifing in dat mainstream sense as it is to actually get better at pl. But it's our little secret.
One of the best thing about CanditoTrainingHQ YT channel is even in the comment section, the contents can be very much informative.
I believe in you eybrowbrah
Do not stop these diary videos, its really nice to see how a powerlifter prepare himself!
GL on the Benching!
Won't stop! Thank you very much, hope it goes well.
I appreciate the frequency of your uploads as of late. Thank you Jonnie!
Thank you! I am stepping it up from here on. I really want to take this channel and powerlifting to another level so know time for slacking. I appreciate the grateful support as it is I who should be grateful, seriously.
I just got done running a cycle of Smolov bench. I honestly think what I gained most from running it was just the amount of practice with my bench form. Coming back from a lower back injury and just waiting to hop back on your 6 week program. The results are awesome, I showed all my friends the program and we are all loving it just getting strong as fuck. Keep it up Jonnie, you're really helping tons of people out!
I'm so excited for this srs. Close grip crew for lyfe.
Address upper back stability and strength along with strengthening your triceps, and this is a fantastic idea imo. I'm also eagerly awaiting your appearance on the powercast one day..
That would be really exciting to be on. I know my boy Omar Isuf was on.
Good luck with your Bench Goals. I was also having major shoulder issues and went narrow on my bench for a while as it healed up. I also did a ton of shoulder stretching before and during workouts along with pre-workout shoulder rotator cuff maintenance work any time I did shoulder and Chest workouts. My shoulder was really messed up and not it's back to 100%!
Hahahaha who's candito?
Strong close grip though. Watch the volume in close though aswell as the same issue will arise in the same shoulder area. I have massive fluctuations in strength on bench days simple because of that front shoulder position, it's something I'm tryna mend it's really not allowing me to hit that 200kg mark yet
I know who you are
Hey Jonnie, got my HQ shirt in the mail today! Got it a size too large so I can wear it for years without growing out of it aha :D much love for you man you're doing such on awesome job on RUclips it's a pleasure to watch. Keep up the great work!
I literally just moved my grip to a more narrow position yesterday. I'm doing the exact same thing to help increase my overall chest development and bench press. Good luck man!
LOL the ending was great. You're amazing Mr. Candito. More importantly your 6 week program is amazing. Thank you for creating it and releasing it without a fee/charge. Keep doing what you're doing.
solid video. i'm in the same boat with benching. i have serious shoulder pain sometimes and wide grip just destroys everything. my left shoulder pops and crackles and snaps for like 3 straight days after a wide grip. with a narrow grip i can lift a lot more weight a whole lot more comfortably. triceps are easy for me to work on so counting on those instead of straining my shoulders is necessary.
Laughed my ass off at the outro haha, great stuff man
Thank you very much :)
CanditoTrainingHQ
That face definitely had to be Filthy Frank inspired.
you are by far the most interesting and informative channel around. always excited to see your vids pop up. Good luck with the narrow grip I'm excited to see how that works out!
Thank you! I am grateful to get such high praise as love from the viewers is what has made thing channel grow to where it is now and hopefully go much further! No gimmicky misleading attention grabbing titles needed.
exactly all natty you don't need those gimmicks brah! love you
Haha these videos are getting funnier and funnier. Love the outro, stay strong Candito!
Currently on your strength/hyp program. Loving it so far! You da man Candito, I'm telling ya!
Thank you, you do man!
You're a great speaker Jonnie. My attention doesn't stray one bit during your videos. I need to get my bench up too! The Bench isn't something that I really get excited for either.
You have such a great knowledge and you can present it so well. Don´t know you for long, but you are my favorite youtuber now. Trying your program atm and absolutely loving it. Keep it up man, your biggest fan from Germany.
Thank you very much! That is one hell of a compliment and is awesome to read that you are liking the program. I cant say enough how happy I am to be able to get this kind of feedback from hopefully having a positive impact.
That sounds like a solid plan. Looking forward to your tree fiddy bench! I'm always impressed with your squat and deadlift.
great philosophy candito, I also have a bit of shoulder issues and your new grip is almost identical to mine. it took me a bit to find it also, good luck
Candito - you are insanely inspirational, one of the biggest reasons I continue to pursue strength over anything else.
If you see this, I was wondering if you could make some mobility / prehab type videos. I feel like my fear of injury is one of the biggest barriers for me right now, and even when I'm near certain my form is good, even confirmed by others to be good, I will occasionally get some discomfort in my knees, or in my low back (feels like tailbone) the day after.
Also now that you're pulling sumo, a sumo guide would be awesome too.
Jonnie, when it comes to rotator cuff health, I have found that face pulls help, but external rotations of the humerus where you keep your elbows pinned to your sides and your elbows at a 90 degree angle and use a band hooked/looped around a vertical post works the best. I started having issues due to the amount of shooting practice I was doing for lacrosse. Good luck and thank you for the information you put out.
Awesome videos as usual. Loving your 6-week program so far (week two).
Thanks for this video. This is exactly my situation. I enjoy squats and deadlifts a lot more than bench because I feel like I suck at the bench press compared to them, so I can't get pumped up the same way to do it. I've been kind of unsure what I need to do to rectify the mentality (and the imbalance), but your point about putting on more muscle for bench than you need to for squat or deadlift gains is what I needed to hear.
Sounds like a plan Jonnie! Keep the dedication up, and the bench press will definitely increase.
I would suggest including dips into the routine as they will definitely help tricep development. Awesome channel btw!
Holy crap, these videos are so damn HQ.
Feels great reading that, thank you!
Tom Yeutter that shit distracted me from the first minute of the video and i had to rewind
DUDE, digging the upgrade in video quality and sound! WELL DONE!
Thank you very much! Always will upgrade the more revenue is coming in. I really have big plans w/ this.
DAS IT MANE!
I had the exact same issue as you with my rotater cuffs and narrowed my grip to the exact grip as yours. That plus rotater cuff prehab and glucosamine has basically cured this problem. Doing more hypertrophy and building your tris and shoulders a bit, just like you said/are now doing, will help wonders. Excited to see your bench gains
Really liked this video. Great advice and insight on increasing the bench.
I found a I can go wider with a bigger arch but I have not spent enough time lifting like that to make it feel powerful. Going wider without it puts stress on my wrists and shoulders. Nothing improved my bench more than working on my OHP.
This helped me so much man, I've the exact same problem and had no idea on how to remedy it. A light bulb went on in my brain when you started talking about the correlation between bench and diet (adding mass) Thanks so much
Great vid - i am having similar shoulder issues and did have a wider bench grip ( max on 81cm rings ) recently found narrowing grip, increasing arch and tucking more has started to help. Also one heavy and one speed / technical session a week been best - volume works but sometimes is not the best move.
Ive struggled for years with rotor cuff problems and all the thing ur doing is some of the main things that helped me but i would say heavy jm presses on an incline or flat in dare i say a SMITH MACHINE had great carry over fro me including heavy skullcrusher and dumbbell extentions. chest flyes wit dumbbells also help tremedously for pec involvement in the bench.
The ending was awesome!! Very funny!
Also looking at your grip width, I might play around with widening my grip width as my progress is very slow on bench
The wisdom from this dude.. He is such an inspiration
I have a love/hate relationship with squats I love them but hate doing them :) but I'm still trying to perfect my form. bench and deadlift hands down have been progressing very well. I'm newly subbed to this channel and I'm loving your advice so thank you.
Had the Same issue with my bench Not going up and pain in the cuffs. Did the Same adjustments and also added paused close grips
Ahahahahah! That ending was amazing! Great video Jonnie, looking forward to the bench gains.
try doing some behind the neck presses with a wide grip and see if they help the rotator cuff issue. I've been working with physical therapists and rotator cuff issues are a common issue they get and doing these with a relatively light weight tends to give some help to the area. It sure helped me out a lot. Good luck with your bench!
Look forward to seeing how these things help your bench press Jonnie!
you will love the sling shot I use it a good bit and for over load and speeding up your lock it is the bomb.
Moving your grip width in is what I have done over the past few weeks too. And it does help, felt a lot stronger and explosive.
Will try the neutral grip DB press
jonnie cool video, I'm just about to start your hypertrophy program wish me luck.
Thanks for all you do!
Great plan, I think you accurately assessed all the necessary points in your bench. Just a matter of time and hardwork. Your bench will improve.
This channel gives me so many good insights on my own training. Thanks for taking the time to help us out. Funny ending btw.
Thank you i am always glad to do so! If anything, I am the one grateful for all the likes/views and support which allows me to keep taking it up a notch expanding the sport!
Jonnie, I to had a rotator cuff issue for a wile. What I found that worked for me was giving my rear delts a little more attention. This and good upper back/trap work helps to pull the shoulders out of the rounded forward position from an over developed chest. I do know that your back is very strong but this may help.
This video is really helpful to me, because have the same problem. My squat and deadlift consistently improve, but I haven't hit a bench PR over 290 lbs in almost 2 years due to rotator cuff injuries. In fact, I've gained the last 20 lbs of muscle without improving my bench press. I'll change my grip and stay tuned to see if this new programing works for you, then try it myself. Thanks!
IM changing my perspective jonnie, and I admit this was a great video!
Thumbs up!!!
Dammit Jonnie
I piggy-backed my heavy upper in on my heavy lower yesterday and planned to just rest today, but your videos just get me too pumped up. I'm heading to the gym. Gonna lose all my gains from no rest and this on you dawg.
For the record, everything went better than expected. Keep making great videos.
Jonnie!! I really want to start competing in powerlifting but don't know where to begin. So many different federations, so many rules.... what are the differences in raw, single-ply, multi-ply, etc? Do I need a license? Which belts are allowed? See my point? A video detailing all the info would be extremely helpful!
Hello Jonnie, the only way I increased my bench is by benching more. As you know, it's really difficult for a girl to be strong from the upper. I do competition bench 4-5 times/ week and add variation of it (like close-grip, no legs, floor press, incline etc ..) For overload, I prefer boardpress than slingshot. I find my chest become lazy with it and the groove mess up my overall technique. However it's very good for equipped bench training. Hope those little things will help you. Wish you a PR soon :)
Look forward to how you will incorporate your slingshot in with your program. If you could let us know how you do it that would be great. Had one for a while and just don't know what to do with it lol. Will be starting your strength program after the holidays! Looking forward to it!
I find with a wider grip my elbows flare too much at the bottom and put all the weight on my rotator cuffs.
i put my pinky on the first mark on the knurling, i like a wider grip. lately though, i have been using a narrower grip about a thumbs length away from what the knurling starts in the center and that paired w/ a dip bar really has helped increase tricep strength.
I tore my infraspinatus awhile ago, and my right shoulder has never been quite the same. What seems to keep the pain at bay for me is 1. pulling just as much as i'm pushing, if not more and 2. warming up my shoulder capsule completely before any upper body work. I do front and side raises with light weight for 10-15 reps, band pull aparts for 15-20, one set of YTW's for 10-15 each, and 5-10 band dislocations. Only takes a few minutes, and keeps my shoulders nice and j00cy
I had a nagging rotator cuff issue, and narrowing my grip helped a ton. Didn't even narrow it much- I went from my index just outside the knurling to my ring finger on the knurling. I also had to humble myself a bit and really hone in my form but you have that down already.
I have a feeling that is how it'll be. A brief humbling following by some injury-free gainz hopefully
Good luck with getting your bench up... it's also my worse lift too. It's funny cause I was planning on building size to bring up my bench too.
Have you read Kelly starrett's becoming a supple leopard? One of the best books out there. Helped me a lot with shoulder issues.
I've had that same issue before. I did a ton of rear delt, trap, and lateral delt exercises over the years and haven't had that problem since. Also, a lot more tricep work. For me I would never feel the bench in my tricep or chest, only deep in my shoulder. Once I built a bigger chest and tris by doing more bodybuilding type of work, that alleviated the issue as well. Hope you get things sorted out and can be pain free soon. You'll be unstoppable...like you aren't already
SOON haha your sense of humor is getting better by the day just like your numbers are, my boy!
Going to start implementing close grip into my training, hopefully that pushes me past this peak.
Took the same approach on your 6 week program, close grip bench on the first day dynamic Dumbell work on the second with strict OHP
Decline bench with that grip and a plate under the foot of it. Fantastic for tricep activation. If you have shorter arms I have found that decline without a greater decline angle is just a bench press. Makes my triceps pop.
Also forgot to say im loving the program though. The squat frenquency is really helpimg me dial in the form and also has helped me notice my hproblems with hip mobility. Plus im definitely going to smash my deadlift pr next week heeeyup
Bench press is always been a problem for me.
I always feel like I lose the thoracic extension as soon as the bar touches my sternum and I haven't found an optimal grip width..
As a skinny person with not much mass around my chest, I feel also that the range of motion is longer...
Tried a closer grip a while ago and it ended up bothering my elbows, also the closer the grip, the lower the bar is going to touch, sometimes I feel it's too bellow the sternum.
Should try the swiss bar for close bench (middle handles) if you existing shoulder issues it helped my bench a lot and has a direct carry over for me but triceps are always my weak point.
I was having shoulder issues to, but I'm immobile as a MF'r lol. But what i have found to help is to definitely do more bent over rows to your chest...about where you touch on a bench. Of course face pulls. Almost immediately my shoulder was better after just one week. I dont let things hurt before fixing the problem. Also supplementing pec dec first on light days...high volume just sets of 10 and then finishing off with light single speed reps on bench
I have problems with bench as well. I have really long arms and it puts a lot of stress on my rotator cuffs if i go all the way down with the bar.
Hi, I had also a lot of pain in my shoulders. I fixed it by training my rear delts like at least one set every workout
I found doing dumbbell presses like how you demonstrated in the video but on an incline helped my bench increase
I think dips are also a good alternative. I feel like my arms are lacking behind, to the point where I do a complete 90 degrees angled bench press, so now must decrease the weights, and force my arms to tuck in from repeated bad technique. Close grip benching coupled with dips is really going well for me, I think, to strengthen arms and shoulders.
For rotator cuff rehab, I started doing weird gymnastics stuff as substitutes on press days. Simply things like ring support holds up to 3 x 1 min (Could only do 20 secs at first) really helps me, I think.
Great video as usual Candizzle.
Really love your channel. It's nice to find a youtuber so little concerned about their body building aesthetic and so focused on the strength training aspect. Even a lot of channels that are supposedly strength training tend to lean a little to much towards the body building aesthetic aspect. Good stuff.
How do you know that the shoulder pain you are experiencing is rotator cuff related? have you looked at doing myofacial release work underneath of the shoulder blades and through the lats? I have had a lot of clients with shoulder pain issues and most pain can be alleviated with working a lacrosse ball through those areas and making sure the pec and upper trap are mobile and not restricted.
Intro girl though....
Ayyyyy
i had the same problem but i got it fixed by doing some light front and side raises in the warm up.
How I got my bench to blow up was strengthening my OHP and doing heavy low rep weighted dips.
I had trouble getting a decent form for bench press. I'd always feel it too much in my triceps and they'd give out first, or I'd get shoulder pain as well.
I watched a video from Christian Guzman, who recommended a grip in one of his videos, where you place the thumb on the edge of the knurling and stretch it out and grip where your hand is whilst stretching your thumb. I tried this, which watching this video is roughly what you're doing now too, and I felt much stronger in my bench press.
Candito.. Have you ever tried doing weighted dips. They will for sure help on your triceps, and can also train your chest, if you lean forward
What my problem is while benching, i push way more with my left arm than my right (and i'm a righty). So when i press i have to think to press with my right arm, otherwise my left arms is way too high, and my right arm is way to low
Best outro in the world. You made me laugh while plugging the slingshot. I'm impressed.
hahaha thank you very much I was hoping people would like it! Had to whip something goofy up.
Fucking JC responding to so many goddam questions. This is how you run a successful channel.
Thank you for noticing TheNietzschian! I am not gonna lie it is getting tough with so many piling on right away, but I always want to get to as many as i can at least right after uploading. Least I could do given all of the support.
So true. Almost 100k subs and Candito is flat out in the comments. Best channel.
3 Videos in 5 Days....Not Bad...Not Bad at All.
I'm steppin my game up! I plan on keeping it this way to reach another level with the channel and with promoting powerlifting as a sport.
+CanditoTrainingHQ I agree man! You really are doing awesome work in promoting powerlifting to the outside world
I suck most at the squats, but I am most excited about them and absolutely love them. What other option for a man there is?
do you think it might help to do some back work(pulling)
because power lifters tend to pull the rotator cup forward and get trouble because they only push.
Got the same problem have some mild shoulder injuries from contact sports when I was a young man and it kills my benching I could press more with good form but the pain under load in my front shoulders mainly the left side is just about unbearable so I have to lift lighter and vary my grip to keep the pressures changing on the shoulder I will do one set with a slightly wide grip the next close grip then the 3rd middle of the road grip its a bit of a hassle but I've learned to work around it best I can. Any other ideas you have on this subject would be most helpful and good luck on your power meets.
Candito, please consider incorporating strick OHP in your training shoulders has a lot to do with bench strength during bench press.
Thx for the info. Hope u will get ur goals. Quick question: what do u think about exchange RDL with stiff in starting strengh program. Peace!✌️
I have a lot of damage to one of my shoulders (not lifting related) including rotator cuff and I found that the wide grip just hurt, so much so that I ended up partially dislocating the injured shoulder during a max lift whilst narrowing my grip to pinky 1" inside rings alleviated the pain and my bench increased more just from the grip change than anything else. Not that I have a strong bench seeing as it is 50% of my squat
start doing weighted dips and close grip bench
it will make your triceps and rotator cuffs stronger
gains will come mate
Oddly enough, I keep my ring finger on the ring, seems to be the right distance for me personally. As you said, varies person to person. Struggling to find the right grip for close grip bench as recommended in the ICF program- hurts my shoulders quite a bit.
Yo Candito, my name is Ruben, Ive been watching your youtube channel for a few months now and I must say youre the man brother, much respect! It seems that you have all the proper connections out there, PTW, Mark Bell, etc but if I may make a suggestion for your bench and upper body volume? I am 5'11 217lb with a 325x2 Bench and 385x5 Squat and 430x6 DL so I'm not quite to where you are but I'm working on it. Anyway here is something that I have done to help my Bench. I do barbell bent over rows every Bench day (I'm using 5/3/1 for PL) I also do weighted Dips twice a week, low rep sets for high intensity. I also do 20-30 pull ups 5 days a week. Why all this upper back work? From all my research it seems a thicker upper back and super strong triceps are the key for a strong PL bench. I used to use a wider grip (ring finger on ring) and was just struggling to get 315 for around a year but have since moved in to around 2" from the start of the knurling. I know Im just some dude but thought I would try and help out! Good luck brother!!!
I recently switched to a wider grip and did new PR yesterday.
Face pulls and slow controlled behind the head pulldowns fixed my shoulder issues.