Bench Press Setup: 101
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- Опубликовано: 13 сен 2024
- If your bench setup sucks, your bench is gonna suck along with it.
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I thought my bench sucked because I was weak...now I know it’s because of set up!
Nah good vid. Nicely done, in and out without extra bs. Thanks Seth. 👍🏽
I mean, getting less weak will probably help with that too 😂😂
@@dr.sethalbersworth 😂😂
Addendum: If you're prone to hamstring cramps like me, warm up with leg curls first, because it kicks in hard on bench with all that tension. Ouch!
Yeah I’m forever getting hamstring cramps from bench very annoying
Reliable fix I've found for hamstring cramps is increasing hip extension ROM. If that doesn't work, really prioritize on making your leg drive come from a "leg extension" type contraction.
Dude, pls give Nordic Curls and (laying on your back version of) Sciatic Nerve Flushing a go,
try both and see how your hamstring loves you.
I've always been focused on setting my shoulder blades, but setting my lats seems to make a lot more sense for a better set up. thanks for the video
Hello Dr. Seth, your advice “to push down with the lat and squeeze the bar” has made an enormous improvement in my stability. Thank you!
STOKED
I used your suggestions to get my shoulders set into the bench with the bar forward on the hooks. Then, continued with my coaches comments (and yours) about gripping the shit out of the bar and trying to bend it to get the shoulders rotated appropriately. With all this, I'm feeling like some gainz are in my future!
STOKED!!!
Best bench advice I have seen thus far on youtube.
🤘
Great video! Looking forward to trying it this way. I have seen some videos lately talking about having the hands rotated a bit inwards. Have you heard of this or have any thoughts? It might just be a Starting Strength thing.
Thanks Seth for taking the time to make the informative and consise videos that you do. Also, after never having used knee sleeves but having followed elitefts for years now, I got the super heavys after watching your video.
The secret is that it takes less time if I make them concise haha. Much appreciated dude, and hopefully you love the super heavies!
@@dr.sethalbersworth haven't used them yet, but glad I called them. My feelings weren't hurt being told I should go with 5XLs just because of my calves.
Great vid, thank you.
Dope shirt 🔥
Love the bench rack, where did you get it? Also great advice.
It’s about 20 years old from elitefts
@@dr.sethalbersworth Thanks mate I have my old home made one from about fifty years ago, brilliant channel love what you are saying, 71 still competing in powerlifting competitions.
Another one, actaully tomorrow i wil be benching so thanks 💪
This is the video everyone that trains alone needs, most of if not all the other videos have someone un-rack the bar for them. I'm an appartment lifter and it took me a bit to come to something close to this based off of dave tates videos. This will help tweak mt set up even more. Thanks. Oh on a side note do you do appartment conjugate?
Maybe I'm old, but I'm not familiar with the term "appartment conjugate"
A basic conjugate system that one could do in an apartment setting ... I should spellcheck
@@dieselryder78 I don’t do it myself, but I do have plenty of guys making progress with limited equipment!
Thank you.
I’m not an elite and I’m sure not a hater but you did not mention the wrists
I only recently just changed how my wrists are well like yours in this video and that being bent back as a cradle and thumb hook for safety as you did 2:49
I had been trying to straight wrist forever and it was killing my bench,switched it up and damn it increased my bench in two sessions
That’s it
I think there's is a problem on RUclips i have just received the notification
Gold
Great video as always! One question, do the heels need to be in contact with the floor?
Depends on what federation you are competing in. Make sure to check the rule book.
Like was mentioned, if you compete somewhere where the heels need to be down, the heels need to be down.
Otherwise, it’s a matter of thinking about the trade offs of each - with the toe pick, I’m sacrificing some lateral stability, but I get a taller arch and better leg drive. For me, it’s worth it.
I’ll have to give it a whirl, I usually go further out, but also have my spotter assist with the unrack. What gym do you train outta off, I’ve been training at Kings
Even with help on a lift off, getting a bit further under the bar will help SO much with creating more tension.
And we’re over at The Strength Edge.
Definitely gunna give it a whirl, been a crazy year switching over to KG plates was a humbling experience and a minor set back but just did 3 reds the other day trying to get to that 405 mark, and little tips I’d give it a try for sure.
Yeah trying to run with your feet over your head isn't a good idea, you won't get far. löl
Get your setup proper !