The speaker shares their personal journey of improving their bench press performance. They started as one of the weakest individuals at the gym and had to train privately due to embarrassment. They improved their bench press naturally using a few simple methods.
The speaker suggests five strategies to improve bench press performance:
1. **Compensatory Acceleration Training (CA T)**: This involves using explosive force to power out of the bottom portion of the bench. The goal is to lower the weight to your chest in a slow and controlled manner, then explode up as fast as you can. This will help to overcome the traditional sticking points in the bench press.
2. **Plyometrics**: These exercises can help overcome the natural safety mechanism that slows down the bar as you near lockout. The speaker suggests three plyometric exercises: upper body box jumps, explosive push-ups, and medicine ball reps. These exercises should be incorporated into your routine twice per week.
3. **Dead Bench Pressing**: This involves performing the bench press inside a power rack with the pin set at a height so that the bar sits about an inch above your chest. This method cuts out the part of the movement where you have to slow down the bar enough to bring it to a stop, getting rid of the stretch reflex.
4. **Technique**: Correct form is crucial to maximize strength. The speaker provides detailed instructions on how to position the bar, grip, and align the body for optimal performance.
5. **Auxiliary Exercises**: These are exercises designed to boost bench pressing power. The speaker suggests the seated dumbbell shoulder press, floor press, and lat pulldown as effective auxiliary exercises.
The speaker concludes by encouraging viewers to subscribe to their channel for more tips and tricks, and to check out their 6-week muscle building challenge for a fast and effective way to build muscle and get stronger at the bench press.
1. The speaker started bench-pressing when they were one of the weakest at the gym.
2. They used to go to a separate gym after school to work on their bench press privately.
3. The speaker has improved their bench press naturally using a couple of simple methods.
4. The speaker wants to share five strategies that have been tried and tested by the best in the business.
5. The first strategy is compensatory acceleration training or CAT, which involves using explosive force to power out of the bottom portion of the bench.
6. The speaker suggests selecting a heavy enough weight that will barely allow eight reps when bringing the bar down towards the chest.
7. The speaker emphasizes the importance of imagining that the bar explodes as it touches the chest, powering back up to the starting position by exploding as hard as possible.
8. One study found that sticking points on the bench press usually happen once the user is 90% through the lift.
9. Another study found that sticking points occur because of a lack of transitional phases and not producing enough force to overcome the weight.
10. The speaker mentions that researchers concluded that focusing on explosive power off the chest and carrying that power all the way through to lockout is vital to improving the bench press.
11. The speaker mentions that another study focused on muscle activity during the upward movement portion of the bench press, breaking the upward phase into three parts.
12. The speaker suggests that the sticking point was reached somewhere between one-fifth and one-third of a second after the bar came off the chest.
13. The speaker recommends incorporating plyometric exercises into the routine to overcome the natural safety mechanism that slows the bar down to prevent hyperextension of the joints.
14. The speaker mentions three excellent moves that can be added to the routine: upper body box jumps, a slightly different version of an explosive push-up, and a medicine ball repel.
15. The speaker suggests starting with dead bench pressing, which involves performing the bench press inside a power rack with the pin set at a height so that the bar sits about an inch above the chest.
16. The speaker emphasizes the importance of the stretch reflex effect, which activates as muscles get stretched and transition from eccentric to concentric.
17. The speaker mentions that beginners should incorporate concentric training in addition to full-range movements to get stronger faster.
18. The speaker emphasizes the importance of proper technique, including making sure the bar is centered on the rack, positioning elbows at a 75-degree angle to the body, and ensuring feet are directly under knees.
19. The speaker suggests including auxiliary exercises in workouts to boost bench pressing power, such as the seated dumbbell shoulder press, floor press, and lat pulldown.
20. The speaker concludes by mentioning a 6-week muscle-building challenge for those looking to build muscle and get stronger at the bench press without going through years of trial and error.