The Bench Press Prescription
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- Опубликовано: 12 мар 2019
- Jonathon Sullivan, MD, PhD, SSC discusses why and how the bench press meets the requirements of the exercise prescription for healthy aging.
The exercises in The Barbell Prescription are chosen not just for their ability to train the most muscle over the longest range of motion to produce the most strength, but also for their ability to satisfy the exercise medicine criteria of safety, dosing range, completeness, specificity and effectiveness, simplicity, and efficiency. Sully explains how the bench press meets these criteria beautifully, making it part of a comprehensive Exercise Medicine Prescription for adults in their 50s, 60s, 70s, and beyond. The bench builds huge upper body strength, increases muscle mass, promotes insulin sensitivity, builds bone, and can be performed by almost anybody.
WRITTEN AND PRODUCED
by Jonathon Sullivan
ASSOCIATE PRODUCER:
Damian Lang
PRODUCTION ASSISTANT:
Frank Psujek
IMAGES:
Lesia McQuade
Jonathon Sullivan
RESOURCES FOR THIS EPISODE:
Videos:
• Bench Press Safety Wit...
• The Bench Press | Safety
• Thumbless Grip for the...
• Barbell Safety Guide
• Barbell Safety Guide
• Video
BOOKS:
Starting Strength by Mark Rippetoe
The Barbell Prescription by Jonathon Sullivan and Andy Baker
Both available on Amazon or at startingstrength.com
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Scott Freeman, MD
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Not just for people with 2 arms. My son is approaching 300lb bench using a prosthetic for a right, below elbow amputation. Limb-different people can benefit from bench, squat, deadlifts same as anyone else. His current 3 lift is 1445lbs.
Getting back into working out at 52 this channel is great for relearning how to work out safely at my age
That was both the longest and by far the best administrative outro of any video I've ever seen in my life. Solid video as well
the subtle humor is absolutely classic. if you dont get it - you are pro who he is talking about lol - GREAT VID BROTHA😁
new to this channel, really good info for any age. I'm modest younger bodybuilder and everything I've heard on this channel is spot on for most all athletes.
Great info, thanks for this one
Great video thanks again for your time and help 🏋️
Love the bench press, still using it at 57 in my work outs🏋️❤️👊
I am approaching 75. I have been training with weights for about 60 years. For about the first 10 years, weight training was used to enhance my abilities as a varsity lacrosse player in high school and college. After that, weight training was used to enhance my participation in recreational sports such as tennis, racquetball, and skiing. For the past 30 years, weight training has been used solely to extend my health span. Looking forward to future videos. I expect to refine my weight training techniques as a result of your videos.
Love your videos!💪💪💪
WOW! Never has condescension toward dumb jocks been so literate and calm. Good show!
I'm age 57. I bench 320 lbs one rep max.
set of 10 reps at 245 lbs.
Well done.
@@GreySteel Thanks, I started benching around age 27. I never stopped. It took something like 29 years just to bench 315 lbs.
What's your body weight ?
@@chrisbuesnell3428 I'm 5' 10", 185 to 190 lbs.
Because of a stressful situation in my life I just took a month and a half off from the gym. I now dropped down to 1 rep max at 285 lbs and set of ten at 225lbs. I think it would take 2 months to get back to 315 lbs.
Sully love your videos have your book as well, however due to two tears in my shoulders and 4 years of pain I now do floor press and no pain. Can you do a video on what you think of floor press if you think it is worth it?
I like it
Jonathon is my favorite lifting werewolf👍
As a client I can say his bark is worse than his bite. But man, what a bark..
Hi Scully I have your book the barbell prescription great book 🏋️
Nice job.
Thanks!
Thanks for the response. I enjoy benching. Generally 3 times a week. Touch and go normal grip, competition normal grip ( one heavy set) ,then backoffs. Thirdly narrow grip paused. This is the beauty of the bench. You can hammer it more than deadlift or squat. The variations get you stronger. As you say form is paramount. Any injury and that's it for a month. I've enjoyed the series very much. Passionate and obviously very knowledgeable you will definitely get older guys lifting the right way. Not just wasting time.
I'm almost 72 and can still bench press (strict) 290 lbs. My injury problem has never been with the bench press. I once injured myself, badly, merely doing squat warmups. I couldn't walk a block without muscle spasms in my back. This last about 6 months. I wasn't using a protective belt, but I don't know if that would have saved me.
Like most beneficial exercises,
Most people aren’t doing them right. The common denominator in all lifts is bracing the spine and proper breathing/bracing
Question what about Dumbbells?
How does and older person find weight lifting compatition
Ok on line coaching. Were is this. How do i join.
Just a question. Why is barbell rowing not included in your big 4? I think it hits more criteria then the bench press. The barbell moves through a large range of motion, it targets many muscles and groups of muscles. And it is a solid strength building excercis especially for the spinal errectors, lats, traps, and really the entire posterior chain. Furthermore none of the other 4 adequately train the biceps so I think without barbell rowing your missing a good amount of growth
Biceps are overrated. 😄We love the row for some lifters, especially intermediate and advanced, but in older athletes we are very careful with our prescription. The bench is indeed the most limited, but it helps drive the press. Rippetoe at SS and Noah Hayden at BBL have addressed the selection criteria well, and I think we made a good argument for our selection criteria in the Barbell Rx.
@@GreySteel you're much wiser and more educated then me so ill take your word for it. I could understand for older lifters the row might not be optimal but I think some form of vertical pulling without a hip hinge is needed for all athletes. Keep up the good work man.
@@GreySteel i agree about biceps being overrated. And could also see how the rowing movement isn't as applicable to everyday life as the big 4 but its my favorite excercise after the dead lift and squat
Holy crap I spit coffee all over my laptop. LOl episodes of fuckery
What I'm wrestling with personally is, in athletes who can, wouldn't the ohp be a better upper body lift to focus on even from the beginning? People have been pressing for decades before the 'bench' was invented. Terribly strong humans even today if you look at olympic lifters _never_ bench. Reading Bill Starr's article on building a big press, swapping in dips may actually be a better secondary press compared to the bench.
We find they work well together. Dips can be hard on old shoulders, and as it happens we don't need them except for competitive Masters.
@@GreySteel The 4th criteria (can the movement be tolerated) is at the forefront of my mind for certain. For masters obviously, the bench can be applied to more people effectively than can the ohp, but I came to this video to try to reinforce the 'why' compared to other movements. Opportunity cost, as it were. Thank you for responding so quickly!
Since the lats are the largest upper body muscles, why aren't weighted pullups or chinups part of the prescription?
We already answered this question, quite thoroughly, when you posted it on our Press Prescription video. :-|
Guess I didn't see it. I will look it up. Thanks.
The reason behind 96% of all bench press injury: "testosterone-poisoned man-child who wants big chesticles". Older does not necessarily mean smarter.
conventional bench presses harm the shoulders with least effect on the chest....
So you say. Your data?
That’s is not necessarily true for everybody, some people are just not suited for the bench and get very little out of it others only need the bench for most of upper body.
Its all about technique man
Can you train with dumbbells
Great video content but whoever is editing this video needs to stop; I’m getting nauseous from the magical disappearance and reappearance of the narrator.