BENCH PRESS- FIX THE ECCENTRIC PHASE TO STRENGTH CONCENTRIC PHASE
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- Опубликовано: 29 дек 2020
- I see very few lifters that actually understand the true importance of the eccentric phase. This lack of focus, intent, and understanding is robbing pounds of their max lift.
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Thank you, I really appreciate the advice and the pvc demonstration really helps visualize a great eccentric form
Your welcome and that you for the message!!!
I think this is why my bench fell off. Good reminder
There is a lot to remember and it is easy to slip. Even as a top lifter I had teammates to remind me when I slacked.
Lats don't depress the scapula, they insert on the humerus and only insert on the scap in 30% of people. You can contract the lats and still have the scap float up, losing shoulder position.
The descending traps attach to the scap and depress them (along with pec minor). Dumbbell Y-raises and band raises can help the lower traps. Leg drive helps a lot by forcing the body over the scap, acting as a scap depressor. Larson press is a humbling exercise to see how deficient the scap depressors are.
Sorry I meant the lats depress the shoulder girdle. Yes I agree they attach to humerus and can therefore depress the shoulder girdle. The scaps are better controlled by the rhomboids, mid, and lower traps. Also agree pec minor with its attachment to the scap. I like the Y (in any of its forms) when performed correctly. Facepulls, T, W, A, band pull aparts, and many other exercises when performed correctly will help as well.
Agree on leg drive as well. Agree in Larson presses and even floor presses. I have covered at least some of these in other videos I believe.
Thank you for your comments! Much appreciated
Legend chadaichs💪👍
Well I am not sure about legend but I appreciate it!!!! 😊
Great tips
👍
💪💪
ive been doing this for a couple years and it's true because i hit a 6-8 rep max but that set felt perfect like i could go up in weight
That’s awesome!
Gonna try this tomorrow. Thanks
Thank you! Sorry to take so long to reply but how did you like it?
what the hell, just found your channel. awesome stuff! One question please, can I "row the bar down" with my lats? thank you very much!!!
Yes of course, that is a bit what this drill is about. It must be a row depressing the shoulders down to the glutes and fully retracting the shoulder blades. You be staying so tight you almost have to row the down to touch. Thank you sir!
are you adding spreading the bar up on the ascent as well to get the triceps more involved? Coming from a single ply background for context.
Apologies for late reply. I am not so much spreading the bar as I am trying to bend it. I do this both on eccentric and concentric phases!
Very helpful video, I can never keep my elbows tucked thus my bench always sticks at the lockout bc my elbows r too flared.
Thank you! Give this a try! Really helps and builds the inner head.