These tips are pretty fucking golden to be honest. You implement these and over several months you should see DRAMATIC improvements in your bench technique and explosiveness. Good looking out Juggernaut
During hypertrophy and strength phases, when is the best time to program these to get max benefit? After your regular bench workout? On a separate day? Instead of a regular bench workout?
Usually accessory work is good to be done right after the main exercise. Such as shoulder and triceps exercises which regard the bench. Other kind of bench variations can be done in a different day and also some accessory workout. The upper body muscles takes less time to recover Than lower body so u can hit the same muscle twice, maybe in a different manner. Hope it help man. Live Strong
So lateral raises can actually provide benefits for powerlifting through side delt hypertrophy? That's very interesting and I've not seen this suggested before, I always just did them out of vanity.
Thanks for this. I finally filmed some of my bench singles recently, and my sticking point was way higher than I thought. I do, indeed, have the rare problem of very underdeveloped front delts relative to everything else.
This whole series in phenomenal! I do have a question: are the dead bench and pin bench essentially the same exercise? What is the rationale for prescribing it as sets of singles, instead of sets with multiple reps (like a set of five, without such long rest periods between each single)? I'm curious, as I've never done them, and I've seen Alan Thrall and his coach, Austin Baraki do and prescribe them as sets of 5, thus my confussion. Thank you once again!
You could do them as a cluster of sorts. Their benefit is in removing the stretch reflex which you would need about ~6 seconds between reps with the bar on the pins to effectively accomplish.
@@JuggernautTrainingSystems thank you for replying so promptly! Your channel is amazing! As a follow up, if I may: so when would you program clustered sets of five (for example) with 6 seconds of rest between reps vs the dead press progression you recommended, with way fewer reps (as singles) and way more rest? I'm imagining there's a huge volume difference between the two approaches.
My bench is my best lift. But I got a problem in my squat if u got a second to reply. I low bar squat in oly shoes. I start the lift by opening from the inner thighs and dropping straight down. Everything is good until about half way up I get this shift into my knees and quads. It's like I'm doing two lifts. Out of the hole I'm pushing through my hips and back. Then halfway up without trying it's like I have to shift into a quad dominant squat. Maybe wearing flats would help but whenever I tried them i had way more trouble staying upright in the hole. Thanks for any help u can offer.
I had a similar issue and mine was from weak glutes. My hips would tuck under the bar and place more emphasis on my quads and knees. Box squats and hack squats helped me out. Good luck
@@undrachevr I don't think my glutes are weak but I definitely have a problem activating them. It causes me to have a tight lower back. I'm going to try to focus on that. Thanks.
Hey Chad, what do you think about the Spoto press being a high risk for pec tears? One guy (who benches over 500) was telling me that this is the case, a few days later I had a conversation with Josh Bryant and he said that theoretically it could be a risk but it would also strengthen the pecs and he had never seen anyone tear a pec doing them. However, shortly after that Robb Philipus tore a pec doing Spoto presses. What's the deal with that? I'm not crazy about them but I have used them from time to time and was doing them at that moment but stopped when I saw what happened to Robb, maybe it's a warning to be heeded.
Chris Ottawa I’ve never had an issue personally with them or with anyone I coach. I suppose it is a bit longer tension on them in a mechanically disadvantaged position but i don’t think they’re inherently dangerous. Managing volume of what the tissue can tolerate is an issue with any exercise.
Not sure, what really helped one of my training partners was an isometric press; he set the pins up around his weak point, presses off the chest, towards the pins and applies maximal force there for a second or 2, it really helped him in learning to push trough.
Disagree here fellas. In my experience, the weak point in the bench press is directly correlated with grip width and not much else . I also can't see how lateral/front raises are going to do much of anything to improve your bench press. Keep shoulders healthy, not much else IMO.
Omg that slow fade back at the start. Those beautiful blues. Perfection.
Lol I stopped paying attention, I was lost in his eyes.
The shoulder strength part makes so much sense for me, considering my max on bench is over 275 but on OHP it’s barely 145
Wtf phenomenal video, had to sub it was that good
Incline
Military
Spoto
Dead bench
Delt training
Liked because of the opening shot
Maan I got lost in Chad's eyes, I'm not even a powerlifter still watched the whole video
Weirdo
@@leopardgeckoonsteroids7012 nah it’s funny, ur just boring
He does have lovely eyes. I think you’re the weirdo here, bud.
These tips are pretty fucking golden to be honest. You implement these and over several months you should see DRAMATIC improvements in your bench technique and explosiveness. Good looking out Juggernaut
Fucking finally, I can never find any help for any sticking points besides the bottom or top, always struggled with the mid point
During hypertrophy and strength phases, when is the best time to program these to get max benefit? After your regular bench workout? On a separate day? Instead of a regular bench workout?
Usually accessory work is good to be done right after the main exercise. Such as shoulder and triceps exercises which regard the bench. Other kind of bench variations can be done in a different day and also some accessory workout. The upper body muscles takes less time to recover Than lower body so u can hit the same muscle twice, maybe in a different manner. Hope it help man. Live Strong
So lateral raises can actually provide benefits for powerlifting through side delt hypertrophy? That's very interesting and I've not seen this suggested before, I always just did them out of vanity.
It's for stability
John haack big z etc and other strong pressers do a lot of them
Thanks for this. I finally filmed some of my bench singles recently, and my sticking point was way higher than I thought. I do, indeed, have the rare problem of very underdeveloped front delts relative to everything else.
For me it was side delts
This whole series in phenomenal!
I do have a question: are the dead bench and pin bench essentially the same exercise?
What is the rationale for prescribing it as sets of singles, instead of sets with multiple reps (like a set of five, without such long rest periods between each single)?
I'm curious, as I've never done them, and I've seen Alan Thrall and his coach, Austin Baraki do and prescribe them as sets of 5, thus my confussion.
Thank you once again!
You could do them as a cluster of sorts. Their benefit is in removing the stretch reflex which you would need about ~6 seconds between reps with the bar on the pins to effectively accomplish.
@@JuggernautTrainingSystems thank you for replying so promptly! Your channel is amazing!
As a follow up, if I may: so when would you program clustered sets of five (for example) with 6 seconds of rest between reps vs the dead press progression you recommended, with way fewer reps (as singles) and way more rest?
I'm imagining there's a huge volume difference between the two approaches.
I don't understand the suggested lifts. Week 1-8X1 at does that mean only 1 set of 8reps in 1st week ?
He probably ment 8 sets of 1. And i would assume its more than 1 set since he tells you how much to rest between sets.
My bench is my best lift. But I got a problem in my squat if u got a second to reply. I low bar squat in oly shoes. I start the lift by opening from the inner thighs and dropping straight down. Everything is good until about half way up I get this shift into my knees and quads. It's like I'm doing two lifts. Out of the hole I'm pushing through my hips and back. Then halfway up without trying it's like I have to shift into a quad dominant squat. Maybe wearing flats would help but whenever I tried them i had way more trouble staying upright in the hole.
Thanks for any help u can offer.
I had a similar issue and mine was from weak glutes. My hips would tuck under the bar and place more emphasis on my quads and knees. Box squats and hack squats helped me out. Good luck
@@undrachevr I don't think my glutes are weak but I definitely have a problem activating them. It causes me to have a tight lower back. I'm going to try to focus on that. Thanks.
what do you think of board presses from various heights for addressing sticking points?
strong fire333 they’re ok. Just remember that you want the board to be slightly below the sticking point.
YO serious question out of curiosity...how much does Marissa overhead pressing, given her excellent bench?
Petros Nazos 135x3 at 112# bodyweight
Hey Chad, what do you think about the Spoto press being a high risk for pec tears? One guy (who benches over 500) was telling me that this is the case, a few days later I had a conversation with Josh Bryant and he said that theoretically it could be a risk but it would also strengthen the pecs and he had never seen anyone tear a pec doing them. However, shortly after that Robb Philipus tore a pec doing Spoto presses. What's the deal with that? I'm not crazy about them but I have used them from time to time and was doing them at that moment but stopped when I saw what happened to Robb, maybe it's a warning to be heeded.
Chris Ottawa I’ve never had an issue personally with them or with anyone I coach. I suppose it is a bit longer tension on them in a mechanically disadvantaged position but i don’t think they’re inherently dangerous. Managing volume of what the tissue can tolerate is an issue with any exercise.
@@JuggernautTrainingSystems Maybe Robb was just unlucky. I guess you could tear a pec benching one way or another.
Is that one set of 8 in the first week or 8 sets of one?
That progression chart you shared, is that sets x reps? So for example week eight, 5 sets of 1 rep at 65% of 1 RM with 60s rest between each single?
Joshua Williams yes sets x reps
@@JuggernautTrainingSystems do you have other progressions like that for squats and deadlifts or would this progression be good for all three lifts?
@@JoshuaWilliamsMA83 This chart is only for the Dead Bench variation.
Would something like double paused press (chest and sticking point) be something useful to work on the mid range ?
Not sure, what really helped one of my training partners was an isometric press; he set the pins up around his weak point, presses off the chest, towards the pins and applies maximal force there for a second or 2, it really helped him in learning to push trough.
Yea those can be good. Just make the second pause slightly below the sticking point.
Should you arch your back on the incline bench
I feel like im actually using my upper pecs when I flatten low back on the incline specifically
Would there be any benefit to the bench press to swapping out OHP day for an incline bench day?
There would be a benefit to benching more than once a week for most people, if you are a powerlifter you probably don't need an OHP day.
What if I incline bench press more than I bench press flat and I still have trouble in mid range
Technique issues for sure, or you could be miss diagnosing off the chest weakness for midrange
Weakness mid-range means weak pecs
would you do incline press on the same day as bench as an accessory or would it be better to have a separate day dedicated to it
Either arrangement can work
@@JuggernautTrainingSystems thank you
Disagree here fellas. In my experience, the weak point in the bench press is directly correlated with grip width and not much else . I also can't see how lateral/front raises are going to do much of anything to improve your bench press. Keep shoulders healthy, not much else IMO.
Nah all those exercises fail in comparison for carry over compared to close grip with chains. Best for the mid to lock out.
Whoa not a single person in the video is not filled with steroids
Did you take too much estrogen today?
+Lars Rye Jeppesen
I can smell the insecurity over your weak body from here.
@@IISocratesII lmao
What a fucking idiotic comment ass