✴️Cable Fly to Cable Press✴️
One of my favorite movements for push day.
The main focus of this lift are the stretch at the beginning and the squeeze at the end. Complete chest activation. Some triceps work as well.
Although you can get plenty of chest activation from bench press (barbell or dumbbell). These bad boys will help add to your total workout volume.
If you want to work more of your upper chest, try starting at a lower position, and bring your arms and chest in at an upward motion. Finishing the rep with your hands slightly above eye level.
A slight limitation to Cable work is the total amount of weight you can actually use. Focusing on more reps/sets and total time under tension is a good way to measure progress.
Today’s last slingshot set (5x4) for 155kg/341lb.
Review: I’m at this gym for the month I’m here in Ibiza, and overall I’d rate it ok. However, this bench is shit. The bench is too low for starters as you can see I’m struggling to get arch and keep my arse on the bench. The top rack protrudes too far out so its difficult to get a decent push back without hitting it. While the music was good, the same tracks repeat every hour. Sunday evening was a good time as he gym was quite empty and the guys there were willing to offer a lift off, but didn’t stick around long enough for me to warm up. I will try the bench at the sister gym up the road but for some reason it wasn’t open today (Sunday). I’m giving this bench a rating of 1.5 💪🏼. If you want to bench light I guess it’s ok. .
First day back at it after 4 days off. I wish VT Fitness was holding the benchpress comp this year too...
290 felt like 275 today and 225 felt like 135
3x4/3/2 @ 255
3x7/6/5 @ 225
4x6 @270 squat
Repping my team @5starnutritionblacksburg
And powered by our Stim Lord pre-workout. Hit me up for discounts and promotions we have going on at the shop!
Lift-off credit to none other than sempai onnichan @pugthegoat
Flash back when I was pretty healthy just a nagging strain under my arm put other then that I was good ...this was at IRON ADDICTS GYM long beach ....315 x31 405 x6 then 455x1 ..i had 500 hundred in me that night but that strain under my PEC got worse on the 455 and shut it down .. @lwthemachine @lilsmokeyst @sergio68_flores @samdabeast86 @thebenchdaddy @the1armani @c.t.ali.fletcher @_bigrobdidit @bigscboytraining @bradcastleberry @b_hatty @bigmendy @thesupertraininggym @marksmellybell @rickg1285 @shorty_rome_209 @tiny_n_tuff @oldskoolironmanteca @oldskooliron #bemchpress#ironaddics @chrisgordert @chrismfbailey @samdabeast86 @fedco2015
We love @megsquats and here’s a helpful tip 👌🏼
#Repost @megsquats (@get_repost)
🚨Common Mistake in the Bench Press & How to Fix it🚨
I often see newer lifters beginning their press with their wrists cocked back, and failing to fully support the weight of the barbell. Have you noticed that your wrists are bent back while pressing, and are you experiencing some wrist pain? You are not alone!
Tons of lifters immediately think they should grip the bar in the center of their hand for the bench press, and that choice causes this poor wrist alignment. Instead of grabbing the bar where you normally would for deadlifts, try gripping lower in your palm, and focus on squeezing your pinkies inward to turn on your lats.
With bench press wrist alignment, we want:
This is the strongest and most supportive position for your muscles and joints. HAPPY BENCHING! #bemchpress#benchgains#powerlifting#powerliftingwomen#bodybuilding#fitnesstips
Last heavy Bench.
It's no secret my bench has always been a poverty. Ive put a lot of focus on building it and improving it in the last 6 months. My current meet max is 369. This is 370 for a double which is a small PR. I remember thinking my life goal was to bench 400 and now Im knocking on it's door in just over 2 weeks.
#ContrabandSports @contrabandsports @contrabandblacklabel #SouthsideAthletic @southsideathletic #Liftinglarge @fvelijoski @tony_jlee
Last year before my injury ..smahsing a easy 55 reps at 152 body weight rounded up to 155, smooth clean reps 0 bouncing ..my best in competition has been 54 full reps @ 150 body weight , 0 bouncing all raw no sleeves Or wrist wraps just a belt but i also was benching well over 400 is why my reps where in the mid 50's ..body weight for reps is all predicated on your 1rm not conditioning like most poeple think ..it comes to how strong you are to body to weight to strength racial..thats why my boy @shorty_rome_209 who i'v been training can hit in the high 40's with his body weight . Cuz he's 150lbs and benches 375 to 380 so 150lbs feels like a broom stick , it's not often you see a guys benching there body weight over 40 reps and over 50 is un heard of ..@shorty_rome_209 has been the closes cat that's come this close to matching me rep for rep , so when I get 100% healthy it's on like Donkey Kong. When we go head to head in a couple months you don't want to miss the show i promess you that
@lilsmokeyst @shorty_rome_209 @dennismschultz1959 @sergio68_flores @erniemcghee @marksmellybell@lwthemachine @rickg1285 @strength_cartel @nbnmodesto @maxmusclenatomas @maxmuscleblossomhill @maxmusclemodesto #bemchpress @yolkedbyj @thebenchdaddy
Bench class today. Another Update on left shoulder /pec , its feeling way better but still playing safe and moving weight slow to ensure no pain arrizizes, today the goal was to work up to 225 with 0 pain but over the weekend I found out there was a contest coming up in 2 months with a $1,000. pay off so I'm gonna play it safe and take these next 2 months to really focus on getting healthy and enter what hopes to be my 100 WIN and retire with 100 wins and only 2 losses ...185 felt great and i did it for a easy 30 reps going real slow so I feel very confident when I'm able to use all my fast twitch muscles, my body weight of 155 should feel like a feather and over 50 should be very doiable again . Remeber high reps are All based off your 1RM, 8 so example if you want to do your body weight of 200lbs for at least 40 reps you have to be able to at least double your body Benching 400lbs. I weigh 155lbs and when im 100% healthy i bench over 400lbs is why I'm able get in the mid 50's with my body weight ..and these reps are All predicated on full lock out reps, no bouncing or pausing..remember for every 5lbs is 1 rep 10lbs is 2 reps 20lbs is 4 reps and so on .
@rickg1285 @lilsmokeyst @dennismschultz1959 @valleybarbell @thebenchdaddy @fedco2015 @148lbsofmeat @strength_cartel @micah_marino @marksmellybell @sergio68_flores #bemchpress @maxmusclemodesto @nbnmodesto @oldskooliron @braddingle @b_hatty @the1armani
Todays #benchpress work out part two, additional work
Video 1 - 120kg (244lbs) x 3
Video 2 - 130kg (286lbs) x 1
So after failing 120kg 2/3 times I pondered what to do next then I thought WWMBD? (What would @marksmellybell do) and grabbed my trusted @mbslingshot and the results are shown in the videos except 125kg x 2 as I forgot to record it!
Thanks to @improveyourbench for my #GangsterWraps protecting my wrists as I have had issues with them in the past but the wraps have helped their strength and kept them healthy
Checkout part 1 for my #bemchpress videos
Making a stop along the way to the @kabukistrengthlab KMS seminar to get a lift in with my sister @lexydeadlifts and hit a Bench PR triple! Early tomorrow morning we'll hit some deads and then I'm off to Chicago for 3 days of what should be an amazing learning opportunity!
Want a little insight into how to get stronger or improve your fitness? Check out a few tips below:
1. PRACTICE- this isn't a secret. Working out is just like anything else is life. You won't get better at math without doing practice problems. Similarly, you won't get a stronger bench if you don't set time aside to practice and work on form. Put your ego aside and stop worrying about how strong you are. Set time aside and focus on improving your weaknesses.
2. MIX IT UP- overtime your body will adapt to the same training styles. Variations can include bands/chains (as shown) or just modifying reps/time between sets. No matter how you do it, just make sure to always keep your body guessing.
3. DON'T BE AFRAID TO FAIL
4. STOP WORRYING ABOUT WHAT OTHERS THINK- the only opinion that matters is your own when you ask yourself, "did I give it 100% today?" 5. EMBRACE FEEDBACK