Get a “MONSTER” Bench Press (3 MOVES!)

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In case your objective is to extend your bench press then don’t overlook the main points particularly accent lifts. On this video I’m going to point out you the highest three exercises for growing your bench press with out focusing solely on the precise bench press. Becoming a member of me within the gymnasium for at present’s video is achieved powerlifter and general sturdy dude KC “That 1 Legged Monster” Mitchell. KC shares a few of his favourite accent lifts that he’s been utilizing to smash data and construct a monster bench press.

We’ve lined the idea of true energy vs compensatory energy on this channel earlier than. Many lifters, particularly younger lifters, are so centered on chasing numbers that they grow to be much less involved about correct efficiency of the motion. It is a certain system for not solely growing compensations however additional ingraining current compensations that you have already got because of your morphology, life-style or general crappy posture. Some inform story indicators are the continual aches and pains that pop up. Creaky elbows, stiff neck, and shoulders which have extra snap crackle and pop than a field of breakfast cereal. All of those nagging pains are sometimes the our bodies method of telling us we’re doing one thing flawed.

My finest suggestion for avoiding this cycle of ache is to make certain there are not any weak hyperlinks within the kinetic chain. By specializing in the three accent lifts proven on this video you could be certain you’re getting stronger and extra secure in all factors required for getting probably the most out of this basic elevate whereas staying wholesome.

One among KC’s go to accent lifts is the ground press. As with every thing, it’s necessary to give attention to stopping momentum from creeping in. This isn’t about bouncing weight up and down to be able to see what number of plates you may placed on the bar however relatively perfecting your execution and being explosive. The good thing about the ground press is that it permits you to press heavy weight with out the extra stress on the shoulder usually skilled with rep after rep of conventional bench presses. Moreover, performing the elevate from the ground takes leg drive out of the motion making it solely an higher physique urgent motion.

One other of KC’s favourite accent lifts is the seated overhead press. However as soon as once more, With the intention to decrease pointless stress on the shoulders KC makes use of an incline bench with a slight decline from the vertical place. This permits the entrance delts to get adequate stimulus with out making it right into a strict overhead press. KC credit this transfer together with his potential to blow up from the underside place of the bench.

KC’s last accent elevate is what he calls the lean again lat pull down. Suppose the bench press doesn’t require your lats? Effectively, that’s merely not true. As a real compound motion the bench press depends closely on the lats for making a strong, secure base to press from. I’ve mentioned it too many instances to rely, “you can’t shoot a canon from a canoe”. That saying completely illustrates the significance of plugging up your vitality leaks and the significance of making a secure base to blow up off of. Sturdy, highly effective lats are going to assist in giving you that basis to construct from if you’re seeking to run up your bench numbers. Moreover sturdy lats are important for good shoulder stability.

As you may see, there are some essential accent lifts you should do if you end up attempting to extend your bench. When you really feel your bench has been caught in a rut, give these three lifts a strive. If you need a program that focuses in your complete physique, then head over to and begin coaching like an athlete. Particulars matter if you practice like an athlete, and if you take note of the main points, your whole lifts will improve.

For extra movies on tips on how to get a much bigger bench and the perfect workouts for constructing measurement and energy, you’ll want to subscribe to our channel right here on youtube at

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