Bench Press Properly With Ben Pollack (AVOID MISTAKES!!) | MIND PUMP
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- Опубликовано: 29 ноя 2017
- Bench Press Setup & Checklist with Ben Pollack. Increase Bench Press with Ben Pollack by checking out his bench press tips below:
- Distributing weight evenly across the muscle groups that are involved in the movement
- Unlike in the squat and deadlift you’re not going to have a perfectly neutral spine
- Make sure you’re protecting your shoulders
- DON’T arch your lower back
- You CAN arch your “upper back”
- Keep lower back tight
- When you arch your upper back you can pull your shoulder blades back & down (don’t exaggerate this movement)
- Keep tension off the front of your shoulders
- By keeping muscles tight you can better balance the weight efficiently
- Balance between internal and external rotation
- You want to engage everything with your wrist straight
- Keeping your entire forearm vertical
- Wrist and elbows stacked
- Start from the top down (chest, upper back, all the way down to your feet)
- Set upper back on the bench
- Find your grip
- Make sure you get your BIG air
- Really breathe into your chest
- Set your lower body and your feet
- A LOT of the power from your bench press comes from your feet
- Put your feet on the bench (helps you flatten your lower back)
- Try and arch your upper back
- Pick yourself up and use the bar to push yourself down
- Pull the bar apart
- Grip: balanced to help distribute the load equally between chest & triceps
- Experiment with closer grip and wide grip and moderate grip
- It will be different based on your leverages
- MOST IMPORTANT THING = find something that is comfortable
- Deep breath into the chest
- For most, best foot position is where your heels are directly under hips
- Don’t pick your butt up, keep it flat on the bench
- When you un-rack the bar, you don’t want to have any inefficient movement
- Think about scraping the bar agains the hooks
- Just barely pull the bar out of the rack
- Position bar directly over your sternum
- Upon descent: thinking about keeping EVERYTHING tight
- Pulling the bar apart (keeping back tight)
- Squeeing arms
- Driving heels in the ground
- Bar path? Straight up or back?
- If you set up properly it really won’t make a difference
- You’ll naturally find that correct bar path if your elbows are in the right position
- You DON’T want to bounce the bar off your chest
- If you want more emphasis on your pecs you can flare your elbows out more
- Make sure you’re not pushing through pain
- If you’re weak off your chest, play around with elbow internal rotation
- Be careful and cognizant
- Use your muscles effectively
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Хобби
think there should be a video explanation on how Ben puts on his shirt....
It´s painted to his body.
@@ferna2294 lol fr
It's painted on.
I think it starts by distributing the shirt across all the muscle groups used to put it on
Been arching my lower back the whole time thanks
cocoarecords saaaame. This vid helped me a lot
I happened to be exaggerating these cues, often ended up pulling my shoulder blades back and down so hard that I felt exhausted after a few sets from doing it rather than pressing itself. Really appreciate him sharing his knowledge.
Same here with shoulder blades. I also was arching lower back. Simple, common sense corrections and helped immediately...
Bro I thought I was the only one with this problem. That there was something incredibly wrong with my back, like nerve damage or extreme weakness. But I can do 8-9 pull-ups??! It was driving me nuts
Tried this setup today, works great for me! Thanks!
Thank you so much, Ben. I've learned so much from you with the the major lifts!!! I'm going to apply them to my next workout.
One of the best videos I've watched on bench pressing
Elbow pain from bench because I'm bending my wrist backwards, learnt that from this video. Thanks!
Excellent, thorough presentation. Thank you.
good tips! dont know why this video doesnt have more views
This video is so helpful ; it helped me bench pain free for the first time in months.
great explanation, I really like how this is precise and to the point!
Been in this game for a long time, and yet just heard so many very useful things that I'd never think about. Also, it is very clear that you really know your shit! Can't wait to try this stuff. Thank you!
Your never to old to be your best you can be... Thankyou for videos..
Beautiful movement
Excellent video, thank you
Dang thanks for this I am pretty positive I was arching lower back
Not arching lower, arching upper. Thank you.
Great vid
god bless you, thanks so much
Thank you so much
This is the best bench press video ever made
took a lot from the video. Thanks!
wish i saw this vid when i started benching. learnt the hard way🥲
I always hear different advice on where the bar should start. Is it over the sternum or over the eyes/collarbone? I always do it over the collar bone but it feels a bit more natural to just go straight up and down off the sternum.
You saved my life man
Good job Ben
I regret not seeing this channel right away.
Ben sounds like Toby Flenderson from The Office
nice tips you picked up from your session under dave tate
very smart
‘Tis is ASMR
The amount of knowledge i would gain from ben pollack and Dr Jordan if they were in the same room... 😬😬😱😱😬😬😵💨💨
Awww snaps...we could make that happen
Mind Pump TV ✨🔥🌟💪 that is an espisode that would have to be recorded so we can SEE it rather than here it!! #mindpumpmafia
They're my favourite 2 as well
@@MindPumpTV Did this ever happen? Would be amazing! Set your interns on it please 🙏🧨
subscribed
I wish I had a damn coach like you. I put myself in the operating table twice and have arthritis in the knees know. Getting back into it after having quit for a few years. Lack of knowledge will kill you.
Dope socks 🇺🇸
He sounds like Toby from the Office
What kind of queue adjustments do you make when you incline for bodybuilding training?
Quick question bro, when you bench press, do you laid on your back delts or your upper traps? Thanks
I love how he made sure to baby the bros about their butts coming off the bench
What are those shoes he has on?
Due.to short height I can't place heel, so I'm placed on my toes, my butt is not touching the bench, in powerlifting does that lift not count if ass doesn't touch the bench ?
What's ur Max Bench?
if i am a bit stronger with a close grip (242) than a medium grip(235) does it mean i have a weakness in my pec? Should i correct it by training by pec more?
Disa Cane no, just bench with a closer grip
So, what would the advice be for someone who is 6'1" (or bigger too I suppose) who would have difficulty getting their feet up on the bench for this sort of set up due to the bench not being long enough to allow for it be done?
plant your feet first on the ground where you will be coiled when you swing under the bar on to your upper back.
I put my feet on the floor (out in front) first. It works for me. I'm not going to get much of an arch anyway, so I might as well have a better angle (for me) for leg drive.
I'm pretty sure you could be 7'0" and figure out a way to get your feet on the bench
i found i have difficult to touch the whole feet on the ground but rather only the toe of feet can touch.
I've been eyeing those shoes since i found ben pollack on mindpump, what shoes are those??
Reebok stopped making them. Which makes me really sad because they are great gym shoes! Let's start a petition to bring them back!
Nick Tschetter oh man that sucks, what were they called? Hopefully I can try find some 2nd hand pairs
actually they are bringing them back (eventually): ruclips.net/video/n5lcazvzprk/видео.html
Why is it when I go to unrack the bar my elbows are at differing angles. I was wondering could it be coz I’m double jointed in 1 elbow or is it to do with my shoulder position?
he should play wolverine
I bench permanently with my right arm like an inch further ahead out then my other arm so the bar is on an angle. I've tried fixing it and when i take out the bar and think my arms are the same they are still not
Co Ja do more dumbbell work and do one arm at a time to gain the mind muscl connection and build even strength
Just keep doing your bench with more and more even barbell position
Can anyone comment on why Ben crosses his arms at the bar as part of his set-up? that was never explained.
Square up his shoulders with the bench.
5:46
no one ever told me u were suppose to arch ur upper back n not lower back wow
10:59
8:32
It is just me or does he look like Jean Claude Van Dame?
Looks more like Hugh Jackman as Wolverine to me...especially with the sideburns.
More like Jean Claude Van Damn he has mad gains
Wolverine +2
Look at the size of his quads man.
To my untrained eye, in the demo it looks as if you are not locking out the elbows at the top but in fact is keeping a considerable degree of bend. The lifts are all tight and controlled...so is this (1) intentional- for safety or to make the work harder? or (ii) an optical illusion? Thanks.
opensourcecurrency he probably isn’t locking out because the weight is so light for him
Its a lot of stress on the elbow to lock out on every rep especially if youre going heavy. That 1/2 inch is not gona make a difference on your gains, but itll keep your elbows healthy. Same with dips i never lock out all the way
00:11 Did he say Bitch Press? Haha
is this video meant to (for?) powerlifting or bodybuilding ?
97 4 powerlifting
anyone also benching with very wide grip like me? watch my video, when i have a closer grip i feel weakness in my shoulders.
disliked for copying Athlean-X name
Too much theoretical and lengthy
That style of bench press using a super Arch is moving the Bar
... it has nothing to do with bodybuilding... your training your ego not your muscles... pulling your hands apart works the back... to work the pecs you have to push your hands together!
Good thing he’s a powerlifting and not bodybuilding
Great tips but the camera angles were unnecessary lol. Over produced.
you're over produced
Joey N. GET REKD LOL
more angles=more data
Joey N. dude shut up
I was hoping for more of a side angle shot.
You have naive and gullible people might buy into your misinformation!