If you wish to enhance your bench press by as a lot as 40 kilos the very subsequent time you carry out the train, then you’ll want to watch this video. I’m going to point out you find out how to add as much as 40 kilos to your bench in your subsequent workout simply by incorporating two generally misperformed parts of the bench press. For this, I’m bringing in powerlifter and skilled KC Mitchell (That 1 Legged Monster) to assist showcase precisely what it’s that I’m educating.
The very first thing that many individuals overlook, which is costing them a big quantity of weight lifted within the train, is the shortage of leg drive. The drive of the bench press actually begins with the drive of the toes on the ground. Greater than that nevertheless is, the course of that drive. Many individuals suppose that the course you need to push your toes is straight down into the bottom. That is incorrect.
With a purpose to correctly carry out your leg drive you want to be taught to push your toes away out of your head. This may drive your physique up the bench if carried out the best means. Once you perceive this idea you see how this ties into the second tip given on this video about correct bar path. We’ll get to that in just a little bit. For now nevertheless, the toes will provoke the upward energy of the carry and are due to this fact wanted to be positioned correctly.
You are able to do this by establishing as you usually would underneath the bar after which sliding your physique down the bench. From right here, bend the knees and convey the toes again so far as you possibly can underneath your physique. You’ll level your toes down into the bottom to use the brakes and anchor your physique in place. From right here, while you push you need to take into consideration making an attempt to carry out a leg extension. The toes ought to need to lengthen out as in the event you had been straightening your knee.
This may need to drive your physique up the bench and slide your head nearer to the highest of the bench. In case you contract your glutes whilst you do that nevertheless you’ll keep in place and switch the upward and angled momentum into the bar as an alternative. That is the place bar path is available in. Many will incorrectly attempt to push the bar straight up over their head as an alternative of again towards the rack. This can be a mistake.
Physics will dictate {that a} path of effectivity is what we’re after when pursuing maximal power. Probably the most environment friendly path to press the bar is on an angle reasonably than steeply against gravity. Drive that bar from the purpose in your chest again on a straight however angled line again to the rack. The leg drive proven will help you in getting this proper each single time.
You additionally need to make certain that you might be sliding your physique far sufficient down the rack to carry out the carry or you should have no room to push the bar again with out it hitting the pins. That is going to be greatest completed by having a spotter who can assist you unrack the burden. It doesn’t matter how little weight you might be utilizing, by no means really feel intimidated or self acutely aware about it. As an alternative, excellent your type by lifting what you possibly can management in the best means and your power will enhance rapidly.
In case you are searching for a program that can allow you to not solely get stronger within the bench press however in all your key lifts whereas constructing a ripped, athletic physique then head to the hyperlink beneath and get the ATHLEAN-X Whole Beast program. Use my whole physique workout program to construct power, muscle and measurement in simply 90 days.
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The dudes strength is in the beard. Don't let him fool you with proper form and leg drive.
i stg i can bench more than what I do, pretty sure my form is just completely trash
2:20 what legs?
I can only lift 135 at least 3 times
I went conservative and stacked 35lbs. Missed it. #Didn'tWork
Hay Jeff great video thanks
Hay man this dude is one of the elite
Wow kc Mitchell I I recognize him
That squeeze glutes cue was good
You said absolutely nothing about pulling your shoulders back to the bench. Why?
I dig my legs under the bench
pans to leg
Make a video on deadlift and squat how to lift more weight in that please
Wow! After watching this, and some of your other videos, I've been doing a lot of things wrong for years in my weight training. Thanks for the tips!
I only come here for the intro. Fuck you
Doesn't driving with your legs to help get the bar up kind of defeat the purpose by taking the work off of the chest and triceps?
Best video out of many great ones. Thanks guys. Really appreciate it. This is old school me when I had a spotter. Then I got close and it killed it. Always going to ask for one now.
The 315 paused for a conversation and casual lift afterward is such a flex. That is serious strength.
Great video. Gonna try this out tonight. Thanks for sharing.
bruh people are consciece of 205????? I can barely hit 105 and im a 15 year old
Does this apply to women ? I am 20 lbs away from my goal of benching a plate
How about increasing the bench press from a Smith style machine (where you can't control the bar path) like free weights?
Thanks for typing it out thats convenient
That guy is so huge, Jeff could fit inside him
This guy looks like the boss you have to fight at the end of the level
Wow
Stop posting bullshit like this
We a powerlifting channel now? All form out the window
Should’ve put Legs in quotation marks😂
I added 200lbs to My bench just by watching this video. Thanks For The Tips Athlean X!
Does leg drive help contribute to a larger chest though? If they are doing some of the work. I mean we dont all want to be powerlifters , they are optimizing for lifting the most weight. Is this an optimal way to gain the most mass? I would think INEFFEICIENY would work better for mass gain because it forces your body to do something against its will…this guy is even using a huge back arch which really isnt recommended i thought for normal benching. He just decreaes his range of motion big time making it way easier to lift heavy is all. He is a powerlifter, thoer technique isnt a universally applicable
You’re trying to kill someone?
I have tendinitis in my knees so squats are really painful. What other exercises can I do to work my lower body?
should your heels be on floor?
Best Bench break down for sure
alright, so I will zero in on my leg drive tomorrow to hit a 3×5 @ 210. last week I got the first set, second set was a huge struggle, and 3rd set was 3 reps and dump on the pins.
Powerlifters: below chest level to get extreme power and Bodybuilders: do go near nipple.That’s what I learnt in 7 years.
This is really helpful!! Thank you
Finally I can bench the bar for half a rep
Hey Caleb, what are your goals and how has it been trying to reach them?
Did you just say a newbie to Afraid to ask for a spot doing 205? What newbie is doing 205
Dude sounds like he has hydraulics 💪🏽
The inside of this dude's forearms are gnarly
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Arms vertical component of force , legs horizontal?
I wish they had of demonstrated this with less weight. Even with just the bar to show us the mechanics.