RedEye I agree. I love his attitude and ability to put his ego aside even though he might not always agree 100% with his guests. And often asks the questions most of us are here for. Top notch content!
I think he asks the basic questions because he knows his guest are really smart and Mark's trying to help educate the masses. Some people will understand what they mean the first time, but newer lifters might not understand so mark asking basic questions helps everyone understand better. I noticed a while ago, thought it was weird because mark will know everything himself and he was asking seemingly obvious things haha
A little more narrow grip for protection of the shoulders, but the setup and style of a powerlifting bench press is generally safer and stronger than flat back and elbows flared usually seen in bodybuilding.
Jake s 08 I'd say for shoulder health you would be correct for the Narrower Grip, but the Arch will put you in a more stable and solid position. Think of why they make Arch ways in Europe they can handle more weight same with your spine, if you keep an arch it will be safer for your spine to hold more and more weight, and be in a stronger position.
i didn't say to eliminate the arch. I said to use a more conservative arch, or at least that's what i meant. There's a difference between arching, and then having a crazy arch to eliminate a few extra inches of ROM, imo.
Really important cue; when he mentions the triceps being tucked in into the armpit. Oh boy I have been using that lately. My form used to be variable, but lately all my sets are all looking similar and pretty solid. It feels good, not to mention I feel my lats being engaged.
Terrific vid. I think most people (who don't compete), don't understand this sequence. Or know. Using the boxing analogy most people just bench using their shoulders pressing them into the bench then arms. Not realizing "leg drive" is vital. As it is for a proper punch. Inexperienced people throwing punches just punch from the hip and flick out a punch. Using half their power. Or less. Not knowing all the technique needed and is involved.
I am more comfortable with a more narrow grip, but the point was I'm trying to find the right spot as I widen it... It's not as simple as just widen anywhere...
Really isnt the easiest thing to find out, I bench with maximum allowed width but if I didnt have the great arch that I have I would go as wide because it would be to slow of the chest with wide grip and long range of motion!
Interesting. I do the same thing with my wrists, and I had someone try to tell me that they have to be straight. I've never suffered any wrist pain, and they feel very strong in this position.
10:46 mark. Broken 45lb plate. Someone is Off The Team. I bring the weight down on bench slow too so I can keep everything tight. If I go too fast then everything doesn't stay tight. My coach thinks I should come down faster so not to waste strength but I seem to do good with my method.
Hey mark just ordered a slinger and some gangsta's which are an absolute Cunt to get to the UK by the way lol! But I'm sure they're worth it, anyone Benn watching your videos plus a few others, I'm not a power lifter just a recreational lifter who's jacked and tan. Concerning progression, does it actually matter that I've done the exact same workout for 6 months plus? With the exact same weights sometimes I even go down depending on the pump I'm getting. I know I've heard you say I can listen to things but if I'm still making progress don't listen to anyone's advice, and I'm still making muscle gains and in the caaak 😏 cheers dude
Hi mate. Next time you're buying a slingshot product check a UK site called improveyourbench. They seem to stock most of Mark's products and my hip circle took just a couple of days to get here
In 8.25 he explains how the scapula needs to be stable to perform the best, but before that he shows to ADDUCT the scapula. This is completely contradictory. Adduction (squeezing the blades together) of the scapula removes the lats and almost eliminates leg drive. Shoulderblades need to be in neutral position to get the lats into the lift Also the glutes and lats are fascially connected. Some scientists (Stecco et al) claim that muscular contraction increases by up to 30% by contracting the fascially connected synergist. In this case, clenching the glutes will without a doubt increase the lat drive. Lat is a main synergist in the bench in the bottom of the lift. Many regard the lats are a shoulder extensor, but only to a certain point. If you extend the shoulder past the scapula, it becomes a shoulder flexor. Hence the massive importance of keeping scapula in neutral position and not adducted.
Kjetil Larsen What?? when you adduct the scapula you are putting the lats in a stable position.. how is that contradictory?it doesn't remove the lats. I'm guessing you have never benched before?
Contract your lats, then tell me how much it made your scap adduct. It doesn't. The lats abduct the scap, and ifyou adduct it you're inhibiting the lats.
That answers my question. You've never benched. answer why after heavy benching the lats become sore the next day. The lats are used to stabilize when the scap is adducted. That's not inhibiting. That's the whole point.
You're allowed to your opinion. Please view Mark's videos on benching though, especially 'bench with your lats', then try to figure out how he does it whle adducted. Tip: He doesn't. Have a good one
Directly in front around bench level to check elbow flare/tuck, directly to the side at bench level to check arch and to see if your butt comes off the bench. Those should be two good angles to start with.
+Beast bulk Haha that's definitely cheating, by meet standards, and just in the gym standards. Instead of lifting your hips, try squeezing your glutes, keeping your arch tight, and keeping your feet planted.
is it really that difficult to squeeze the shoulder blades together? If people need some kind of band to learn how to do that, maybe power lifting is too complicated for them.
It's a learned motion that's necessary regardless of strength level and whether they compete or not. There are those with weak upper backs and rear delts that need focused training to assist their setup and overall bench technique.
its squeezing your shoulder blades toigether dude, it's like asking someone to blink or lift one foot. My point is, anyone should be able to do it on commad. Unless they are recovering from a stroke or something
Phlegm Atic do you even lift bro? its not about squeezing the shoulder blades there is a lot of neurology going out there.. it's a whole different technique for someone that has never done.. u can't learn it in one day.
Avardy Layon Depends on what you mean. Typically they do low volume heavy sets then they do hypertrophy sets with a slightly lighter weight but where it's still hard but going for higher reps.
Avardy Layon I believe you're alluding to the set-up. Bar placement, arch etc etc. The "bodybuilding style" bench will build more chest mass then the "powerlifting style" but has a potentially higher injury risk and isn't worth the 10-20%(?) more growth. Occasionally doing the "bodybuilding style" with light to moderate weight could be perhaps useful though
I love how Mark, who can lift crazy amounts, puts all aside and stay interested, asking basic things to his guests
this man is truely an inspiration
RedEye He understands the value of being a perpetual student.
Herman Melville wise words lad
RedEye I agree. I love his attitude and ability to put his ego aside even though he might not always agree 100% with his guests. And often asks the questions most of us are here for. Top notch content!
I think he asks the basic questions because he knows his guest are really smart and Mark's trying to help educate the masses. Some people will understand what they mean the first time, but newer lifters might not understand so mark asking basic questions helps everyone understand better. I noticed a while ago, thought it was weird because mark will know everything himself and he was asking seemingly obvious things haha
yea i know mark disagrees with bent wrist but i think bryce had some good points.
Deadlift tips video was uploaded the night before I was gonna deadlift.
Bench tips video is up the night before I bench too. This is awesome
Muhammad Abdulla Deadlift for me was uploaded right when I got home from pulling :( luckily I'm benching tomorrow
Muhammad Abdulla bench everyday, life is good mayne
Muhammad Abdulla The same thing for me! I hope they keep doing that.
+Muhammad Abdulla This is all wrong. Why would take advice from someone who's not certified. I am certified and its complete and utter disrespect.
@@SauceFactory These guys clearly have an immense amount of lifting knowledge. A piece of paper doesn't mean shit.
Bryce is the fucking best. This channel is absolutely killing it.
This collab is going to be directly responsible for about 100,000 PRs across the world.
VanWattGymChannel i wonder what the average number of PR's throughout the world is and which exact day had the most PR's in history lolol
stevo4111 Man that would be a cool fucking study. Everyone would try PRs on the same day thinking it was some cosmic shit.
VanWattGymChannel LOLL
i wanna bench like bryce!
Silent Mike Is the optimal bench press style for powerlifting the same as that for safety and general strength? If not, how do they differ?
hayeder i am guessing a more narrow grip and less of an arch is better for general strength.
A little more narrow grip for protection of the shoulders, but the setup and style of a powerlifting bench press is generally safer and stronger than flat back and elbows flared usually seen in bodybuilding.
Jake s 08 I'd say for shoulder health you would be correct for the Narrower Grip, but the Arch will put you in a more stable and solid position. Think of why they make Arch ways in Europe they can handle more weight same with your spine, if you keep an arch it will be safer for your spine to hold more and more weight, and be in a stronger position.
i didn't say to eliminate the arch. I said to use a more conservative arch, or at least that's what i meant. There's a difference between arching, and then having a crazy arch to eliminate a few extra inches of ROM, imo.
17:38 that's it. I fucking lost it
I'm like hey what's up hello
+Avardy Layon haha right!!
Another KILLER video!
Yes. And we need more children songs themes.
"Head, shoulder, knees and toes" loool, laughed quite a bit!
Thanks for the video, made my breakfast much better
Extremely helpful
Love this channel. Smelly is the man. Always has the best guests.
Awesome tips. The bench is my weakest lift at this point. The queues of linking the big three (knees apart and etc.) is a huge help.
Seeing as how my bench is pathetic and I'm one of those 160~ lb newbie lifters Mark was speaking of at the end this was most helpful. Thanks.
Really important cue; when he mentions the triceps being tucked in into the armpit. Oh boy I have been using that lately. My form used to be variable, but lately all my sets are all looking similar and pretty solid. It feels good, not to mention I feel my lats being engaged.
good job on the new set up for the vids Mark. great intro song and tunes though out. STAY HEALTHY STRONG AND FIT dude!!
This is good shit, Mark. Never heard of this guy but will be checking out more from him. Gonna go Bench now.
Terrific vid. I think most people (who don't compete), don't understand this sequence. Or know.
Using the boxing analogy most people just bench using their shoulders pressing them into the bench then arms. Not realizing "leg drive" is vital. As it is for a proper punch. Inexperienced people throwing punches just punch from the hip and flick out a punch. Using half their power. Or less. Not knowing all the technique needed and is involved.
Thanks!
That moment when a 160lber gets called out for being small and you're 135...........
what are you a 16 year old girl?
I’m 128...
I'm 560
This is super super helpful, thank u mark
I love you guys and this channel. Can't wait until that belt comes available. ETA?
best advice and information on benching ive heard...
Bryce is the type of lifter people should strive to become, so much info and a true professional..
Mark lookin juicy doe(;
Love all these videos!
Great stuff! I'm working on widening my grip right now actually, helped to hear this.
***** Might be that he's more comfortable with a narrow grip
I am more comfortable with a more narrow grip, but the point was I'm trying to find the right spot as I widen it... It's not as simple as just widen anywhere...
Really isnt the easiest thing to find out, I bench with maximum allowed width but if I didnt have the great arch that I have I would go as wide because it would be to slow of the chest with wide grip and long range of motion!
+PSTraining I wouldnt*** go as wide
PSTraining Exactly, thank you.
Great vid man! Great tips A+++++
What top guy giving top advice nice one
Once again, great tips. Thanks.
"Yup, exactly." Another great video!
yes!!! finally someone who preaches bent wrists on the bench!!!!
Adam Hamdan Of course you want things bent. :3
ive never heard this preached
Make a video mayn
+Adam Hamdan Either way is injury prone you idiot
Great tips! Thanks guys!
Great Info guys, Thanks!
lol had to mute that outro. good stuff as always
awesome info, thank you!
I really like this guy, thanks ST!
Awesome tips!
that's exactly right!
Great video
thanks, this helped me a lot!!!:)
marks physique really changes alot over the course of all these videos, this is his best look here big strong but not fat.
Odins beard, those are some fucking jacked arms!!!!
Any tips on what to do when sick? Everybody gets sick. I got a bad cold now, not eating much, no gym for a week... I don't need this.
Mark is looking friggin' jacked around 2:10
HEY NOW! I say that to my wife all the time.lol Great vid Mark. Bryce is one of my fav lifters. Very informative guy. Thank you for this vid.
Interesting. I do the same thing with my wrists, and I had someone try to tell me that they have to be straight. I've never suffered any wrist pain, and they feel very strong in this position.
Nice vid
a semi tuck 35-40% , is that what bruce jenner does?
Mark you are looking more jacked every damb video. keep up the good work
Gotta love silent mike " it's hard to be straight around here" "poop" when Bryce was talking about the squat movement LOL
Bryce is the man
Cam is also the man
I just wanna know how that plate on the ground broke in half
I have just one question, really. How did you manage it to break an iron plate? 05:20
Great Halloween trick. hand coming out the side of the body LOL.
10:46 mark. Broken 45lb plate. Someone is Off The Team. I bring the weight down on bench slow too so I can keep everything tight. If I go too fast then everything doesn't stay tight. My coach thinks I should come down faster so not to waste strength but I seem to do good with my method.
Bryce Lewis..smartest dude in the game.
i noticed the jim hellwig (ultimate warrior) face on the wall. can you tell for more about that, are you a big fan?
“That's exactly right."
Is Boar editing these videos or just filming, cuz whoever edited deserves an MVP trophy
does putting feet up on bench during the reps hurt anything if i want press to put more of the weight on chest area
Mike has an old man trapped inside of him..
dope
When is the new ST belt coming out?
oh 2015 when mark was ripped and silent mike was small (and still on the team)
Mark has his mic in his nostril.
Hey mark just ordered a slinger and some gangsta's which are an absolute Cunt to get to the UK by the way lol! But I'm sure they're worth it, anyone Benn watching your videos plus a few others, I'm not a power lifter just a recreational lifter who's jacked and tan. Concerning progression, does it actually matter that I've done the exact same workout for 6 months plus? With the exact same weights sometimes I even go down depending on the pump I'm getting. I know I've heard you say I can listen to things but if I'm still making progress don't listen to anyone's advice, and I'm still making muscle gains and in the caaak 😏 cheers dude
Hi mate. Next time you're buying a slingshot product check a UK site called improveyourbench. They seem to stock most of Mark's products and my hip circle took just a couple of days to get here
+NMae12 good shout mate I'll check that out ☺Okay thanks very much :) x️ cheers
+NMae12 Really good customer service from them!!
Chris Elliot got huge.
I can hear Mark breathing in every video🤣🤣🤣🤣
In 8.25 he explains how the scapula needs to be stable to perform the best, but before that he shows to ADDUCT the scapula. This is completely contradictory. Adduction (squeezing the blades together) of the scapula removes the lats and almost eliminates leg drive. Shoulderblades need to be in neutral position to get the lats into the lift
Also the glutes and lats are fascially connected. Some scientists (Stecco et al) claim that muscular contraction increases by up to 30% by contracting the fascially connected synergist. In this case, clenching the glutes will without a doubt increase the lat drive.
Lat is a main synergist in the bench in the bottom of the lift. Many regard the lats are a shoulder extensor, but only to a certain point. If you extend the shoulder past the scapula, it becomes a shoulder flexor. Hence the massive importance of keeping scapula in neutral position and not adducted.
Kjetil Larsen What?? when you adduct the scapula you are putting the lats in a stable position.. how is that contradictory?it doesn't remove the lats. I'm guessing you have never benched before?
Contract your lats, then tell me how much it made your scap adduct.
It doesn't. The lats abduct the scap, and ifyou adduct it you're inhibiting the lats.
That answers my question. You've never benched. answer why after heavy benching the lats become sore the next day. The lats are used to stabilize when the scap is adducted. That's not inhibiting. That's the whole point.
You're allowed to your opinion. Please view Mark's videos on benching though, especially 'bench with your lats', then try to figure out how he does it whle adducted. Tip: He doesn't. Have a good one
Kjetil Larsen Mark... doesn't... gave..... a good bench.... Again... when was the last time you benched?
my lower back hurts when I'm using leg drive grinding a rep out. should I reduce arch or do I just need to get used to it
Kyle Thompson using a belt fixed that for me and I got my lil arch, try!
is that a qualo ring or whatever it is called?
What are the tips?
what does silent mike do? work with mark?
does anyone know what kind of barbell they bench with? thanks!
For me at least it seems as a bench comes more naturally than squats.
whats with the broken plate on the flor? hahah
Hole in the wall and a snapped 45 in the background?
That's how you know it's a legit gym
what angle should you record from if you are trying to review your form?
Directly in front around bench level to check elbow flare/tuck, directly to the side at bench level to check arch and to see if your butt comes off the bench. Those should be two good angles to start with.
Mark do you ever sleep? How much sleep to u get daily? You always seem busy.
now I arch my back in bench press all the time but, when I'm struggling I lift my hips up for an extra push, do you guys think that's cheating or wat
+Beast bulk Haha that's definitely cheating, by meet standards, and just in the gym standards. Instead of lifting your hips, try squeezing your glutes, keeping your arch tight, and keeping your feet planted.
Haha... Was that the Wiggles?
who else thought the wiggles clip was a random ad from youtube?! haha!
if powerlifting ever became olympic self unrack would be necessary i feel
Damn Mark how jacked are you gonna get before you start posing on a stage?
MArk looks huge.
Heads............ shoulders knees and toes... knees and toes,yeh all together now ,come on! lol!
how the heck did that plate break, i wonder.
I thought having your wrists cocked back was bad. My life is a big lie!!! 😰😰
Wouldn't be a super training video if you can't hear Marks breathing!
How'd you break a 45lbs plate in half?
@2:58 Talk about a hole-in-the-wall gym...
***** All joking aside, this gym is fucking awesome.
just take my money, take all of it
"bad hand-off" teehee
I'm new
Close grip ..... hello !
RIP broken plate
Lex is looking a bit lost in the background lol
is it really that difficult to squeeze the shoulder blades together? If people need some kind of band to learn how to do that, maybe power lifting is too complicated for them.
It's a learned motion that's necessary regardless of strength level and whether they compete or not. There are those with weak upper backs and rear delts that need focused training to assist their setup and overall bench technique.
its squeezing your shoulder blades toigether dude, it's like asking someone to blink or lift one foot. My point is, anyone should be able to do it on commad. Unless they are recovering from a stroke or something
Phlegm Atic do you even lift bro? its not about squeezing the shoulder blades there is a lot of neurology going out there.. it's a whole different technique for someone that has never done.. u can't learn it in one day.
the particular part i'm talking about was literally instructions on how to squeeze the shoulder blades together.
+Phlegm Atic It's been a challenge for me
What happened to super training DAAAT TV, supertraining gym THEE strongest gym in the west. Notice the DAAAT..?
Maybe it's the bench's design but it looks like everyone is starting too high up on the bench.
Will the powerlifting bench press train your chest as much as a regular bench press?
Avardy Layon Depends on what you mean. Typically they do low volume heavy sets then they do hypertrophy sets with a slightly lighter weight but where it's still hard but going for higher reps.
dominickd16 he means arch versus no arch.
D3rrty D4n Yea that's what i mean
Avardy Layon I believe you're alluding to the set-up. Bar placement, arch etc etc. The "bodybuilding style" bench will build more chest mass then the "powerlifting style" but has a potentially higher injury risk and isn't worth the 10-20%(?) more growth. Occasionally doing the "bodybuilding style" with light to moderate weight could be perhaps useful though
sam bergstein Thanks a lot, exactly what i was looking for
"its hard to be straight around here" ? wait wut? are they gay?
well mike does aparently enjoy fisting......