How To Bench Press For Powerlifting | Rob Riches | Muscle & Fitness Nice Body Series
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- Опубликовано: 25 авг 2024
- Following the success of the 2012 Muscle & Fitness 'Nice Body' 12-part series, Fitness Model, Rob Riches re-visits some of the most popular challenges, and takes a closer look at different exercises. This video looks at Powerlifting Bench Press.
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Rob Riches is a UK-born fitness cover model, athlete and competitor, making videos to help inspire, motivate and educate those looking to build a fitter, stronger & healthier body. He is a published author with a book about macro-nutrition (called Ultra Lean), and regular writes columns for Muscle & Fitness.
Up until a couple of months ago, my shoulder was killing me, so I took the weight down, narrowed my grip and kept my elbows in. Now I'm back to what I was lifting previously, with much better form and no shoulder pain! :)
Hate to sound like a typical "keyboard warrior", but the last set looked shocking to me. Rob basically went back on what he said he was doing - keeping the elbows in! Impressive though.
Great vid Rob, thanks for posting.
lol that dude screwed up the point of the spot ... he helped right away instead of being a safety net ...
+Mark Dold but he was doing what Rob said to do... Rob first ask him to help him unrack the weight and then when he has started to feel the load you can hear him say "stay with me..."
+Jonathan B He said "my bar" twice....which means get your hands off the bar.....
+Anon mous He said stay with me and then he said one more.
😂 His arse is clearly leaving the bench!
You aren't tucking those elbows in enough, if you did you would be able to straighten your wrists more and get more back involvement.
185 pounds puts up 315 this is pretty good example of what our bodies are naturally capable of the guys been training for like 15 years. most of the people you see doing more than this are probably on its unlikely they are more "genetically gifted" considering this guys one of the best in the world at what he does
nice triceps rob
I thought you're suppose to keep your back flat when you're doing bench press. Doesn't arching your back defeat the purpose? Or is that coming from you lifting more weight than you can usually handle?
Fred Rush flat bench press is a very unnatural movement for your shoulders/rotator cuffs. you pinch your back on the bench,and bring feet in closer to then create a arch.this way not only does it create less distance to travel from chest to lock out, but also takes a great amount of stress off your rotator cuffs. also instead of having your elbows flared out, it helps to tuck them in a little, also takes stress off shoulders and helps you travel in a safer range of motion. this is powerlifting form, being a powerlifting form the obvious objective is to lift as much weight as possible.so you do that by, again, taking loads of stress off your shoulders,creating less distance you have to travel, and really incorporating your entire body into the lift. having your legs tucked back and flat on the ground plays a huge role in transferring energy from your feet, all the way through your back/core and then into the explosive power you need in your arms to complete reps. only rule is your butt has to be touching the bench, and feet flat on the ground. also flat bench press (non powerlifting form) is useless for your chest. flat bench is really one of the worst ways to build chest muscle.so really, people when benching should only strive for power and switch to a powerlifting approach
Fred Rush raised back = muscle fibres pushing against the bench = more strength
arch the lower back slightly but keep the ass down. legit/legal rep in powerlifting. give it a try
Looks like your grip should be wider; that wrist position at the bottom didn't look good at all. You forgot to lock out each rep too.
If you want to get into Powerlifting or just lifting heavy, head on over to Super Training TV, this stuff will just mess you up haha
Good body, only thing holding him back compared to others is genetics
were learning how girls bench are we......
for someone whos not natty and been lifting for 15 years apparently. his bench game is unimpressive
:D
+Tony Giap He's a physique competitor. He's under 180 lbs and could easily do 315 fresh. Powerlifting isn't even his sport, and he's borderline elite www.exrx.net/Testing/WeightLifting/BenchStandards.html
+Tony Giap Being able to bench 315 is impressive. If you don't bench 315 then you don't know how hard it is to get to that point
+Believe Your Beliefs No it is not.
+Believe Your Beliefs it took me 4 years to get to a 315 lb bench, and i don't find it impressive, i don't have a diet, i did many bullshit routines and i never did a strength program nor focused on bench...
Watch any Powerlifter - their grip is wide!
Watch any Powerlifter - heels on the ground, foot stance is purely dependent on preference!
Watch any Powerlifter - that is not a pause!!
At least look like you know what you're doing!!
very big... very weak!!
He doesn't really know what he is talking about.
your bench sucks for your size
Paul Choi your mums sucks for her appetite
No digas pendejadas, detras de una computadora puedes decir muchas cosas. No seas envidioso wey
+Paul Choi size doesnt mean strength dude
+Paul Choi i bet ur chest looks like shit fatboy
no it doesn't hes 185 and he can put up 315 your not going to really get much more than that naturally
Great vid Rob, thanks for posting.