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Flat Bench always bother my shoulders no matter how correct form I use... On the contrary, I feel no discomfort in Incline Press. Heck, even with flared elbows, I feel no pain...
I tend to use the pause bench the most as a more specific bench press accessory. Incline bench is probably my favorite lift of this list, mainly because I I know I can always do it without getting any shoulder issues and I like that it helps my OHP as well (which IS the superior lift anyway)
I always bench with a pause. It's improved my force production off the chest a ton. I'm a lot more explosive now compared to when I did touch-and-go style benching. And I love floor pressing. Don't know why, the movment is just satisfying to me.
Agree 100%. Every time I reset, I’ll make sure I really focus on pausing. I’ve recognised that I only really end up doing touch and go as I get towards the peak of a block of strength training, maybe in-part due to ego lifting, maybe some mechanical change. But making that intentional shift always keeps me honest and maintains my rep quality over a longer period of time.
I think a pretty viable use for incline work is as a means extending range of motion. You have mentioned how if guys get very specialized comp bench technique with a big arch and maybe wider grip it works great competitively but becomes a worse developmental exercise, i know that the use of close grip feet up or close grip Larsen is the existing meta to work around this but I have found that the use of a 15-30 degree incline works really well as a way of extending the rom in a hypertrophy or even a strength phase for athletes running into that issue!
This is very specific but incline work helps A LOT with swimmers. Your upper chest helps with a lot of stabilization and initiates the pull in the freestyle/front crawl. This is with proper technique. Many people who finally get technique down say they feel it a lot in their upper chest. I’m a former competitive swimmer and am now training by myself for once I join a masters team (adults), increasing my incline bench has made my speed and endurance improve a lot in the pool. It also helps a lot with butterfly which is very chest heavy.
@@darkoutproductions6088 not really. While I do prefer dips, some people may not like them because of the difficulty (lack of relative strength), shoulder or sternum pain etc.
17:35 I believe that pause bench can also be very very good for hypertrophy, because we know that the stretch part of any movement is the most beneficial for size gains so chilling at the bottom part of a rep is a good way to add in more tension in that advantageous position
I think it’s fair to discern between a low and high incline bench press… An extremely low incline (under 15 degrees) was a godsend for me. High enough an angle that it saved my shoulders, yet low enough an angle that it still hit most parts of the pec, and I didn’t lose much loading potential either. If your bench doesn’t go low enough/bottoms out at 15 degrees, you can use a weight or mats at the foot end of the bench to flatten out the angle to your desire.
Looking forwar to the squat/quad version of this type of video Alex! Hope this one will pops out soon because my main goal in 2023 is going from a 285 squat for 3 reps to a 315 squat for 4-6 with pretty much the same bodyweight! (185-187lbs)
I have began watching your videos and I really like them! Your production and personality are really cool! I have been doing more bodybuilding oriented workouts but I really like adding some strengh exercises and my bench isnt very good, but I have been slowly perfecting it and I really want the 225 bench achievement by the end of the year :)
I always thought the incline bench did very poor in terms of strength carry over to regular bench. I would have times where my incline was progressing like crazy but my flat bench wouldn’t budge
I’m a little surprised you ranked the incline bench press where you did. I feel like, for me, the incline bench increased my bench more than the close grip bench did. I like how it helps develop the shoulders with that same pushing pattern.
I tend to agree with him, i never flat bench only incline and when i try to flat i just dont have the technique. I'm so specialized on incline that i lack skill on flat
Over the last couple of years I've focussed on my OHP and have added 20% to my previous best (not bad for having been lifting for 3 decades). Zero carry over to my bench press, despite my delts looking noticeably bigger.. I agree with CG Bench - That's my main assistance lift for BP.
I have long arms and really like 30* incline as primary movement on a secondary bench day. It doesn't seem to interfere with more comp bench that much and it seems like it really helps my leg drive without bothering my lower back like high drive flay bench can.
Loved this one! For the longest time i thought i was a terrible bench presser, but i was simply not doing it enough. As soon as i started to do it three times per week my numbers shot up (i mean relatively i am still a light bencher) i also made the mistake of thinking that i was bad at it and ignoring it during the first year of my training which i am trying to catch up for now. That said my favorite bench variation is floor press!
I dont know if u guys experienced the same feeling but when im doing floor press, i feel my chest amazingly pumped. Despite of the fact it's short range of motion it makes my pecs burn!!
The best variation for not only bench, but also squat and deadlift is 1 1/2 reps (an extra half rep at the bottom of the lift in between each full rep) for raw lifters IMO
Wow this is really good content. This isn't something I would have said a year ago when I was following Mentzer training. In fact I was probably one of the ones that was critical of this channel. People can change, people can wake up, people can grow up and admit they were wrong. Such was the case with me.
Giving credit where due, Pin Presses were also known Anderson Presses after Paul Anderson who used them. Always nice to keep the great names alive and honour their contribution.
I’ll always have a soft spot for incline bench, it was what got me to bench 225 for the first time. I had taken a break from flat benching for a few months after being hard stuck at 210lbs. Came back and hit 225 for three reps.
Thanks, a lot of food for thought. I've used the guillotine press, for getting my chest used to loads again, after an injury. Very light, very controlled, slow tempo, higher reps. It really hits your upper chest like nothing else. Not the first excercise after the injury, but when i felt a little better and a little more secure in moving through that range of motion again.
i find decline press taught me to really tuck in my shoulder blades properly because when you dont tuck properly on a decline press you basically shrug and it just hurts
Me too. ALSO, my shoulders feel much more comfortable, no clicking noises! They say it reduces the ROM, but I think that's not true - it changes the ANGLE ONLY! It's STILL really strecthing the Pecs at the bottom nicely!
For me my pecs only started to really grow when i started incorporating a pause to my bench, not sure why you think it isn't great for hypertrophy? The reps are more standardized and it works the chest harder in the bottom stretched position. I like to use a t-shirt touch pause now like bald omni man suggests for all my presses and the gains have been great
Not good for hypertrophy depending on HOW you do the pause. Most people pause by resting the weight on their chest. You lose tension doing this. If you "pause" an inch or so off your chest it's fire for hypertrophy
@@anthonyponafala7973 agree here. I've been doing a Spotto press larsen style recently after my heavy bench work for this reason. Pecs are FUBAR afterwards and with less weight than I'd normally need to use for backoff work, which is great for my elbows.
Same style of tier list for deadlifts squads and maybe ohp would be nice. Ist not a new topic but a different angle on this topic (not of a powerlifter) is always nice to see alwys nice too
I like the decline bench press a lot. When you push down closer to your legs with your arms, you get better chest activation. I look at the decline press as kind of a reverse dip. Just stick your arms straight out and try to tense your chest. Then bring your arms down and watch the difference once you get to about 30 degrees lower.
Pin press, especially the dead-bench pin press, is an amazing exercise. Its like pause benching without the stretch-reflex assistance, helps me so much with building power off my chest.
@@homeslice4551 Haven't been up-to-date with is content for years, I assume the reason for that may be that he's done with his bench press goals and has shifted his focus elsewhere.
Can we get an OHP one? And also i think incline press was too low, I get is your take so I have no say, but having it lower than guillotine and bands and chains feels off
for me the best strength press is flat or incline db bench in dumbells your both hand has to work the same . you can do 100kg barbell bench but you cannot do 50kg each hand at the same time
A small defense of decline bench: it’s a nice variation for benching after over head press work. For example, I’ve been running 531 BBB and using decline for the 5x10 sets, and it gives my shoulders a break.
I think decline is one of the best for putting muscle on the chest. I do 3 sets of 14 with a pause on the bottom and make sure I feel a stretch. I think it helps
I never saw the benefit of decline bench until recently. I discovered that if you close grip bench on the decline it will blast my triceps. A tier for the tris
John Haack said in his Elitefts talk with Dave Tate that he busts out bands when he feels he's starting to lift the bar slowly. But it's not a staple once he gets that skill back.
Been doing a 1.5" board press for a few months now. Not only has it saved my shoulders but I've seen better chest growth from it as well. Sounds like maybe I have doing the Spotto Press by accident.
I have a reverse logic anecdote about strength “overlap”. I am 35 and hadn’t lifted a weight for 20 years, but look strong from boxing etc. 210 lbs and tall, punch well above my weight. I couldn’t bench 135 even once a few months ago.
I'm a big fan of small incline/decline pressing (a bumper or two under the bench) from john meadows (RIP). The duffalo bar and cambered neutral grip bars are amazing for all angles, too, and even using the cambered squat bar to bench is an novel stimulus. Haven't had access to a bamboo bar for a few years but it's very high on my wish list. Fat bar floor presses are pretty amazing as well but board presses with fat gripz aren't unless you're going light. I need to get the bench block designed for a fat bars as I'm pretty sure blowing up some heavy fat bar board presses would be a good time
Surprised by this. It offers Superior upper back tightness and range of motion. And though it is less stable, I find a better connection with my chest so I use them in hypertrophy phases. As for strength, it’s a highly specific self limiting variation, so acts as a fantastic assistance movement. It also builds raw pressing power in Lou of leg drive.
Paused Bench - Comes down to the chest at your usual pace, touches your shirt/rests lightly on your chest, is paused for 1 count or 2 count, then is pressed. Spoto - Comes down to your chest but the pause/hold is about two or three inches above your chest Tempo Bench - Comes down to your chest at a slower pace for anything between a 2/3 count to something like a 5 count, the press back up is usually at your normal pace but can also be slowed down. These can be paused at the chest too, but usually aren't.
I find neutral grip bench press or over head press to be way easier on the wrist to the point that i don't need to use wrist wraps on them, if i don't wear wrist wraps with a straight bar my wrist are generaly gonna hurt within a month
My question with neutral grip bars or angled is are the muscles needed for bench NOT engaged as much as they are when using a straight bar? In turn being a recovery type bar when overuse is appearing.
came back to this video and I wanna ask what you think about heavy dips? I personally don't do them but calisthenics guys who dip heavy usually have a pretty big bench too. Could be a pretty decent non specific accessory?
Great video. I have a small critique to bring up about your comments on speed benching. One point you bring up is that of force production, and how speed benching doesn't produce maximum force. This is true, but that's why the Westside system includes a max effort day, which is designed for force production. The speed strength work (which without bands and chains would be 75-85%) is there to improve your rate of force development, not maximise force production. It does in turn make it easier to break PRs on max effort. Just to illustrate: say you have a lifter who can press 200 lbs overhead. This lifter sticks mostly with doing doubles and triples with 150-170 lbs. Over time, they get really fast with these weights. If they then decide to peak, it will be easier to break that 200 lbs record.
How do you increase the rate at which you get to maximal force if you physically can't get anywhere near maximal force during a rep? Time is the factor here. Consider where the bar is a fraction of a second after you push; on a speed rep its almost to lockout and in a working rep its barely off the chest. Either way, my hypothesis doesn't matter. There just aren't any examples of what you describe occurring in real life which is why, after all these years, virtually no one does it.
@@AlexanderBromley good points. I'm convinced. Do you think there is still some merit to doing doubles and triples in that 75-85% range? Putting the idea of "speed work" aside, there are plenty of lifting programs using those percentages for low reps but many sets (say, 10 sets of 2-3), making sure each rep looks the same. Seems like a good strategy for perfecting the movement pattern at least.
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im suprised you didnt include larsen presses in this
babe wake up, new bromley tierlist just dropped
Tawlmbout Bromley b? great guy never meddum
Yes.
@@booooo-urns never medum? Water we dune hair bubba?!?
i’m here
Idk why but incline bench just has always felt most natural to me. My incline max is usually only like 25-40 lbs less than my flat bench max.
Same here bro. 255x5 incline. My flats 275x6 lol
Flat Bench always bother my shoulders no matter how correct form I use...
On the contrary, I feel no discomfort in Incline Press. Heck, even with flared elbows, I feel no pain...
345 for flat, 315 incline for me
I tend to use the pause bench the most as a more specific bench press accessory.
Incline bench is probably my favorite lift of this list, mainly because I I know I can always do it without getting any shoulder issues and I like that it helps my OHP as well (which IS the superior lift anyway)
OHP gang
OHP gang
OHP gang
OHP gang
OHP gang
I always bench with a pause. It's improved my force production off the chest a ton. I'm a lot more explosive now compared to when I did touch-and-go style benching. And I love floor pressing. Don't know why, the movment is just satisfying to me.
Completely agree. Love floor pressing, do you have long arms like me? Floor press just feels better
Agree 100%. Every time I reset, I’ll make sure I really focus on pausing. I’ve recognised that I only really end up doing touch and go as I get towards the peak of a block of strength training, maybe in-part due to ego lifting, maybe some mechanical change. But making that intentional shift always keeps me honest and maintains my rep quality over a longer period of time.
I think a pretty viable use for incline work is as a means extending range of motion. You have mentioned how if guys get very specialized comp bench technique with a big arch and maybe wider grip it works great competitively but becomes a worse developmental exercise, i know that the use of close grip feet up or close grip Larsen is the existing meta to work around this but I have found that the use of a 15-30 degree incline works really well as a way of extending the rom in a hypertrophy or even a strength phase for athletes running into that issue!
This is very specific but incline work helps A LOT with swimmers. Your upper chest helps with a lot of stabilization and initiates the pull in the freestyle/front crawl. This is with proper technique. Many people who finally get technique down say they feel it a lot in their upper chest. I’m a former competitive swimmer and am now training by myself for once I join a masters team (adults), increasing my incline bench has made my speed and endurance improve a lot in the pool. It also helps a lot with butterfly which is very chest heavy.
These are probably my favourite fitness “entertainment” videos you have put out.
Though not a bench variation, I've had some of the best results on my max bench by doing weighted dips.
Dips, particularly on parallel bars, mimic the decline bench press.
@@darkoutproductions6088 they both work the lower chest more and if you rotate a decline bench to be vertical, it looks like a dip
@@darkoutproductions6088 not really. While I do prefer dips, some people may not like them because of the difficulty (lack of relative strength), shoulder or sternum pain etc.
I like doing dips on rings
Great tricep strengthening exercise that will greatly improve the lockout position for bench press. At least in my experience.
17:35 I believe that pause bench can also be very very good for hypertrophy, because we know that the stretch part of any movement is the most beneficial for size gains so chilling at the bottom part of a rep is a good way to add in more tension in that advantageous position
If you do spotto press yes but if you pause actually on the chest then release the tension under stretch then it defeats the purpose
I think it’s fair to discern between a low and high incline bench press…
An extremely low incline (under 15 degrees) was a godsend for me.
High enough an angle that it saved my shoulders, yet low enough an angle that it still hit most parts of the pec, and I didn’t lose much loading potential either.
If your bench doesn’t go low enough/bottoms out at 15 degrees, you can use a weight or mats at the foot end of the bench to flatten out the angle to your desire.
Sean Nalewanyj, alpha destiny, bromley, and mike Isratel all dropped new full length vids today. I know what my evening will consist of
Evidently it'll consist of beating off to Sean Nalewanyj, alpha destiny, bromley, and mike Isratel
:3
Have to do this for deadlift and squats too! Another great video Alex 💪🏻
already did for dl
Looking forwar to the squat/quad version of this type of video Alex! Hope this one will pops out soon because my main goal in 2023 is going from a 285 squat for 3 reps to a 315 squat for 4-6 with pretty much the same bodyweight! (185-187lbs)
This is by far the best and most detailed Bench Tier List on earth. Thank you, Bromley.
I have began watching your videos and I really like them! Your production and personality are really cool!
I have been doing more bodybuilding oriented workouts but I really like adding some strengh exercises and my bench isnt very good, but I have been slowly perfecting it and I really want the 225 bench achievement by the end of the year :)
I always thought the incline bench did very poor in terms of strength carry over to regular bench. I would have times where my incline was progressing like crazy but my flat bench wouldn’t budge
I’m a little surprised you ranked the incline bench press where you did.
I feel like, for me, the incline bench increased my bench more than the close grip bench did. I like how it helps develop the shoulders with that same pushing pattern.
I kind of gave that the side eye lol
I tend to agree with him, i never flat bench only incline and when i try to flat i just dont have the technique. I'm so specialized on incline that i lack skill on flat
Over the last couple of years I've focussed on my OHP and have added 20% to my previous best (not bad for having been lifting for 3 decades).
Zero carry over to my bench press, despite my delts looking noticeably bigger..
I agree with CG Bench - That's my main assistance lift for BP.
love these tier list videos. absolute Fire channel. keep em coming !
I have long arms and really like 30* incline as primary movement on a secondary bench day. It doesn't seem to interfere with more comp bench that much and it seems like it really helps my leg drive without bothering my lower back like high drive flay bench can.
Loved this one! For the longest time i thought i was a terrible bench presser, but i was simply not doing it enough. As soon as i started to do it three times per week my numbers shot up (i mean relatively i am still a light bencher) i also made the mistake of thinking that i was bad at it and ignoring it during the first year of my training which i am trying to catch up for now. That said my favorite bench variation is floor press!
I dont know if u guys experienced the same feeling but when im doing floor press, i feel my chest amazingly pumped. Despite of the fact it's short range of motion it makes my pecs burn!!
The best variation for not only bench, but also squat and deadlift is 1 1/2 reps (an extra half rep at the bottom of the lift in between each full rep) for raw lifters IMO
I love these videos . Screw the haters if there are any. A+ content.
Wow this is really good content. This isn't something I would have said a year ago when I was following Mentzer training. In fact I was probably one of the ones that was critical of this channel. People can change, people can wake up, people can grow up and admit they were wrong. Such was the case with me.
You make the best Strength info content on YT. Thank you. 🙏🏼
You're dropping new videos left and right! Thank you!
Giving credit where due, Pin Presses were also known Anderson Presses after Paul Anderson who used them. Always nice to keep the great names alive and honour their contribution.
Love coming in strong with the CG Bench in S tier.
Thank you for making this content Alex.
I'm liking these tier list videos. Keep them coming.
Ha! I know Leroy Walker. He worked out at big Tex gym…and he was always incline pressing!
I’ll always have a soft spot for incline bench, it was what got me to bench 225 for the first time. I had taken a break from flat benching for a few months after being hard stuck at 210lbs. Came back and hit 225 for three reps.
For pin presses I use the axle bar so as not to degrade the knurl on my good bar. Keeps it neurological. Prevents it from getting anti knurl-logical.
continue the series man. love your content
Yes… Yes…
YESSSSSSS
Can we get Rows next?
Thanks, a lot of food for thought. I've used the guillotine press, for getting my chest used to loads again, after an injury. Very light, very controlled, slow tempo, higher reps. It really hits your upper chest like nothing else. Not the first excercise after the injury, but when i felt a little better and a little more secure in moving through that range of motion again.
Guillotine press is sketchy.. that's Prob what caused you're injury to begin with.
i find decline press taught me to really tuck in my shoulder blades properly
because when you dont tuck properly on a decline press you basically shrug and it just hurts
Me too. ALSO, my shoulders feel much more comfortable, no clicking noises!
They say it reduces the ROM, but I think that's not true - it changes the ANGLE ONLY!
It's STILL really strecthing the Pecs at the bottom nicely!
For me my pecs only started to really grow when i started incorporating a pause to my bench, not sure why you think it isn't great for hypertrophy? The reps are more standardized and it works the chest harder in the bottom stretched position. I like to use a t-shirt touch pause now like bald omni man suggests for all my presses and the gains have been great
Not good for hypertrophy depending on HOW you do the pause. Most people pause by resting the weight on their chest. You lose tension doing this. If you "pause" an inch or so off your chest it's fire for hypertrophy
Try paused Larsens takes lag drive and leg stability out and forces it all on the pec
@@anthonyponafala7973 agree here. I've been doing a Spotto press larsen style recently after my heavy bench work for this reason. Pecs are FUBAR afterwards and with less weight than I'd normally need to use for backoff work, which is great for my elbows.
@@koleary1798 ever try them banded?
No Larsen press? Been my number 1 bench variant.
Damn you are grinding. Keep it up. There is only BENCH!
Good tierlist. You forgot the S Tier Shouldersaver, the reverse grip bench press, though.
Same style of tier list for deadlifts squads and maybe ohp would be nice. Ist not a new topic but a different angle on this topic (not of a powerlifter) is always nice to see alwys nice too
Decline is nice if you have a shoulder injury
Floor press is a favorite though . My to go to press at this point.
I like the decline bench press a lot. When you push down closer to your legs with your arms, you get better chest activation. I look at the decline press as kind of a reverse dip. Just stick your arms straight out and try to tense your chest. Then bring your arms down and watch the difference once you get to about 30 degrees lower.
Just do dips 😂
Pausing ALL of my bench reps has helped more than anything for myself. Great info here
No Larsen press?
Why no ranking of DB Bench?
i like your self awareness of how these tier lists are outta control right now😂
10:25 Top notch pun!
Pin press, especially the dead-bench pin press, is an amazing exercise. Its like pause benching without the stretch-reflex assistance, helps me so much with building power off my chest.
I think Alex Leonidas used to be big on dead bench. Haven't heard him talk about it lately, not sure if his opinions have changed
Yep I always utilize Dead stop pin presses. Great accessory
@@homeslice4551 Haven't been up-to-date with is content for years, I assume the reason for that may be that he's done with his bench press goals and has shifted his focus elsewhere.
@@yukkuri_lifter Yeah he hit 405 last year and hasn't been as worried about it lately
It's one of the favorite accessory lifts by Josh Bryant the Bench Press coach King
Can we get an OHP one? And also i think incline press was too low, I get is your take so I have no say, but having it lower than guillotine and bands and chains feels off
Always great content
S
Close-Grip Bench Press
A
Board Press
Floor Press
Pause Bench Press
Tempo Press
Spoto Press
Pin Press
B
Swiss Bar Press (good for bad shoulders)
Alex do a GPP tier list!!! Air bike vs bike vs treadmill vs farmers walks lol
Supreme video!
Reverse grip bench? How would you inpliment this exercise into a routine (at all)?
Great exercise for triceps
im curious as to how diamond push ups might correlate with close grib bench benefits?
for me the best strength press is flat or incline db bench in dumbells your both hand has to work the same . you can do 100kg barbell bench but you cannot do 50kg each hand at the same time
good stuff Alexander
What about drop off weights? Weight that overload the eccentric then drop off at the bottom?
A small defense of decline bench: it’s a nice variation for benching after over head press work. For example, I’ve been running 531 BBB and using decline for the 5x10 sets, and it gives my shoulders a break.
I think decline is one of the best for putting muscle on the chest. I do 3 sets of 14 with a pause on the bottom and make sure I feel a stretch. I think it helps
One push back on decline. Got two iffy shoulders. Good way to handle heavy weight with minimal impact on iffy shoulders.
Decline kills my shoulders but I can do dips and not go too shallow and. I’m good
Daddy Bromley Posted!!
Where would you put reverse grip bench?....Especially with a wide grip.
What about Larsen press?
Yeah. I’m working with Larsen and CGBP as my variations.
4x /week frequency. Love Larsen presses
I never saw the benefit of decline bench until recently. I discovered that if you close grip bench on the decline it will blast my triceps. A tier for the tris
Yeah, I have those dodgey shoulders and always use a relatively close grip on bench variations
John Haack said in his Elitefts talk with Dave Tate that he busts out bands when he feels he's starting to lift the bar slowly. But it's not a staple once he gets that skill back.
Been doing a 1.5" board press for a few months now. Not only has it saved my shoulders but I've seen better chest growth from it as well. Sounds like maybe I have doing the Spotto Press by accident.
what's your thoughts on larsen bench press ?
Incline bench by far my favorite.
Larsen Press?
Perhaps I missed it, but was Larsen press or feet-up bench pressing discussed in the video?
I like decline bench press at the moment, it feels good.
Awesome video! I was hoping you would talk about reversed grip bench press 😅 personally, I would say C tier
Great vid! Thanks!
17:40... sounds weird but i always pause. Touch and go always seems like cheating
Very helpful!
Jm press?
I have a reverse logic anecdote about strength “overlap”. I am 35 and hadn’t lifted a weight for 20 years, but look strong from boxing etc. 210 lbs and tall, punch well above my weight. I couldn’t bench 135 even once a few months ago.
I use the close grip technique, and my bench increased masterfully.
i’m surprised the wasn’t a larson press, fire list though, think ima start incorporating a close grip bench
Larsen press and feet up bench for me has helped alot.
I'm a big fan of small incline/decline pressing (a bumper or two under the bench) from john meadows (RIP). The duffalo bar and cambered neutral grip bars are amazing for all angles, too, and even using the cambered squat bar to bench is an novel stimulus. Haven't had access to a bamboo bar for a few years but it's very high on my wish list. Fat bar floor presses are pretty amazing as well but board presses with fat gripz aren't unless you're going light. I need to get the bench block designed for a fat bars as I'm pretty sure blowing up some heavy fat bar board presses would be a good time
Would love to try some actual specialised bench equipment. I've been using a trap bar but it seems to work fine.
No Larsen press ( feet up no leg drive) :(
Larsen, pin, close grip are my high rep accessory go to. Currently trying to break a 455 year or so pr
Surprised by this. It offers Superior upper back tightness and range of motion. And though it is less stable, I find a better connection with my chest so I use them in hypertrophy phases. As for strength, it’s a highly specific self limiting variation, so acts as a fantastic assistance movement. It also builds raw pressing power in Lou of leg drive.
It basically offers many benefits associated with the floor press, but with superior range of motion.
@@nicksmith4244 agreed it’s been a stable in my accessory work for years.
Thoughts on reverse grip?
Videos on each one would have been helpful. Have to leave this video to go see what they are
What about reverse grip bench press??
Great vid Brom. What is the difference between paused bench press vs.spoto/tempo bench presses ?
Paused Bench - Comes down to the chest at your usual pace, touches your shirt/rests lightly on your chest, is paused for 1 count or 2 count, then is pressed.
Spoto - Comes down to your chest but the pause/hold is about two or three inches above your chest
Tempo Bench - Comes down to your chest at a slower pace for anything between a 2/3 count to something like a 5 count, the press back up is usually at your normal pace but can also be slowed down. These can be paused at the chest too, but usually aren't.
@@chadliampolley6991 Thanks
I find neutral grip bench press or over head press to be way easier on the wrist to the point that i don't need to use wrist wraps on them, if i don't wear wrist wraps with a straight bar my wrist are generaly gonna hurt within a month
My question with neutral grip bars or angled is are the muscles needed for bench NOT engaged as much as they are when using a straight bar? In turn being a recovery type bar when overuse is appearing.
I often spread my hands an extra half inch out to the side , just on the last set.
@Alexander Bromley How about the reverse grip BP?
that close grip pic 💀dude is floating
Surprised the larsen press wasn't mentioned. Love me some close grip benching though.
How did you not include larsen press?
Putting incline bench in C is wiiilllddd to me. Lol
came back to this video and I wanna ask what you think about heavy dips? I personally don't do them but calisthenics guys who dip heavy usually have a pretty big bench too. Could be a pretty decent non specific accessory?
Great video. I have a small critique to bring up about your comments on speed benching. One point you bring up is that of force production, and how speed benching doesn't produce maximum force. This is true, but that's why the Westside system includes a max effort day, which is designed for force production. The speed strength work (which without bands and chains would be 75-85%) is there to improve your rate of force development, not maximise force production. It does in turn make it easier to break PRs on max effort.
Just to illustrate: say you have a lifter who can press 200 lbs overhead. This lifter sticks mostly with doing doubles and triples with 150-170 lbs. Over time, they get really fast with these weights. If they then decide to peak, it will be easier to break that 200 lbs record.
How do you increase the rate at which you get to maximal force if you physically can't get anywhere near maximal force during a rep? Time is the factor here. Consider where the bar is a fraction of a second after you push; on a speed rep its almost to lockout and in a working rep its barely off the chest.
Either way, my hypothesis doesn't matter. There just aren't any examples of what you describe occurring in real life which is why, after all these years, virtually no one does it.
@@AlexanderBromley good points. I'm convinced.
Do you think there is still some merit to doing doubles and triples in that 75-85% range? Putting the idea of "speed work" aside, there are plenty of lifting programs using those percentages for low reps but many sets (say, 10 sets of 2-3), making sure each rep looks the same. Seems like a good strategy for perfecting the movement pattern at least.
I know this is an old video but paused bench is awesome for hypertrophy it forces you to milk the stretch
Larsen press?