Grip Fix Tip: Unrack With A Passive Grip
Vložit
- čas přidán 12. 09. 2024
- What your hands do on bench press dictates much of the positional constraints down the chain. So with that being the case, bench grip is a very important part of managing your center of mass and controlling the positional requirements of the elbows and shoulders. In particular, something I find a lot of lifters struggling with is overgripping the bar during the initial setup. In my latest CZcams video, I cover a quick setup tip on the bench press that will almost immediately help you to maintain position better while unracking and allow your upper back to hold less tension during the initial setup phase. And that quick tip is to be more passive with your grip strength. Allow the hand to be a "platform" for the bar to rest on, and wait until after the bar is out over your chest to fully engage your grip to the degree you'd like. This is also just a small portion of what @hamstringpapi will be discussing in great lengths in his "How to Arch On Bench Press" video that will be released February 1st on @powerliftingnow. Bench grip is a major component of maximizing leverages with high arch bench pressers, and Sean gives the most informative and all-encompassing breakdown available in his video.
#benchpress #bench #benchpresstechnique #benchpressform #powerliftingtechnique #powerliftingform #benchpressgrip
Powerlifting Now: powerlifting-n...
1 Drill To Know Your Optimal Wrist Extension: / cyrvqsqrua8
Instagram: / prs_performance
Website: prsontheplatfo...
Pure gold. Thanks Steve!
Happy to help!
Dude you killed these videos, thank you so so much once again!
You’re welcome!
Informative. Please make more such short vids.
As mentioned i prior videos, short videos from here on out on this channel, when I have time. All my main videos will now be on Powerlifting Now.
A Steve DeNovi video written, filmed, edited, and posted within 24 hours? Impossible.
I get these short ones done in under an hour, it’s amazing, takes more time to write a full informative IG post haha.
Steve. Does. Not. MISS 🎯
Thank you sir!
Your advice got me a easy pr thanks
Congrats!
@@PRsPerformance I made a playlist with a few vids on best Bench advice I've found I've added yours onto it 👍
Had to come back to comment after trying it out. Tip does wonders 🔥
That’s what I like to hear!
As always, Thank you Steve. Wish i could donate.
Well you can, sign up for Powerlifting Now!
Thank You Sir!
Most welcome!
Vlogging style quick cuts, nice!
I think that's more a result of it just being a short video haha. Long form I'm still having that same static camera for a while. As well as shows how many times I likely messed up and had to re-start mid sentence.
Third, but calling dibs on second since it’s open.
I award you 2nd and Thien 3rd.
I tried this yesterday and I no longer feel the impingement on my right shoulder as I lockout but this grip feels so much heavier until I get accustomed to it again (I use suicide grip). I couldn't find any other helpful resources to fix my issue. Thank you so much!
I'd recommend watching some of my more detailed prior bench videos if you haven't already, that may help bring everything together since you are changing from suicide grip.
@@PRsPerformance I'm halfway through the "in-depth bench technique" vid right now. Thanks again for the awesome, informative content!
steve please make a video on weighted dips grip
grab the bar and dip. video done
Any ideas if wrists keep rolling forward in the bench press, especially when it gets heavier, let's say around 90%+ ?
In some way the bar/wrist/elbows are not aligned to manage your center of mass correctly. A simple place to start is grip the bar a bit tighter. Sounds too simple, but usually that rolling is correlated with too much wrist extension, and that slightly tighter grip can help with that.
I have been reached. Account ROI maximized.
🙏 🙏🙏
any ways to tell if you're overtucking to begin with?
Elbows would be well inside the bar path if looking from a side angle.
If I am training close grip (hands on the smooth) should these principles still apply?
Yes, but you will be is lesser degrees of internal rotation naturally from a closer grip and the elbow will "tuck" more, but what I mean by overtucking is tracking inside the bar path. With a close grip you still want those elbows to stay relatively stacked underneath the bar and wrist.
Cheeky camera angle though LOL are you anticipating someone to call you out on elbow depth, Steve?
These long arms better never get called in depth, I don’t think I could fake a high bench if I wanted.
Does this work fine for self unrack?
I workout alone
Yes it does
Great content as always🫡
Thank you!
can you explain why overtucking is actually a bad thing?
Mainly comes down to managing center of mass, which I talk about in the defining what is good technique. You are trying to align joints to create as much passive stability as possible. If you tuck the elbows inside the actual bar path, you are creating added rotation force at the shoulder to have to stabilize the bar. Versus having the elbow more in line under the bar creates less demand for that, and more direct force transfer. No one can maintain that “tuck” as they press. Note that as soon as someone who “overtucks” presses, their elbows have to flare out. Why not just be there in the first place?
Shawns bench is not allowed by ipf anymore
Thank you for the update, I had no idea. He doesn't compete in the IPF though, so I am going to guess that even after I relay him this breaking news, that he will continue to bench as he has.
Can i do Day 1:Bench/ Conv DL
Day2: Squat/Sumo DL
Day3: Bench/Squat i am a college student with limited time and im planning to compete next year but the main question is can i do sumo dl and squat the same day?
Yes, you can squat and deadlift on the same day.
agree to disagree. Sean benches with a massive arch he's only doing the top half of a bench why the internal rotation works. If you're not that flexible you're gonna want some external rotation at the bottom for speed coming off your chest.
Please explain to me how external rotation creates speed off the chest
First
Unfortunately your dial up internet lagged and lost the comment battle.
First
The true winner
😭