ayy i have a question i bought""" cytosport 100% whey concentrated and isolated whey protein"" i bought it at costco n alot of people say is not good..since u guys are pros i would like to see ur opinion
Ok I need help Im 14 in 8th grade and i weight 229. I've been lifting weights now for about 3-4 months, My Max squat as of now is 285, Max deadlift 315, and my max bench is 135, i know its horible but thats why im here , I really have no idea why it has not gone up very much the past couple months and i need some sugjestion on how i can improve it.
So when we are pressing we should do the J Curve movement? And I've been told 1000 times to pitch my shoulder blades together when doing the benchpress so my chest is isolated.
@Claymore2408 Well its not really necessary for using the movement to work chest as in the bodybuilding style, but for sheer bench press technique then of course it can be useful to do so
@scottabelcoaching Thanks for the tip, may I ask why press above the eyes ? I've been pressing normally like the vertical up down movement above the nipple.
@Claymore2408 Well that will do as well, but above the eyes executes more targeted force on the pecs and less on the supportiing other muscles. It's a target-training thing
How about speed? Ive been told the slower the better (negative reps also) is this the case...? I know you say train the muscle not the exercise...im lifting less when i rep slow, but what builds most muscle?
@rsgthelarge1 We've discussed this in other clips, but the negative things is really overblown, works in the lab in terms of studying cells, not so much in the real world. Plus, that kind of thing is tactical not strategical. Program design is far more important
@slimjamie1991 For building you want to keep the tension on the muscle and always fully exhuast it. That is different than just seeing how much you can lift.
Hi Scott, I'm trying to put on size, however I've never seen or heard about pressing to above the eyes?
Why does the backward movement of the bar help your chest development?
I'm not questioning your methods at all, just wondering what the theory/reasoning is behind it? I always think its best to have the knowledge before you put it to the test.
@ma11on11 Because "plane and range of motion" pronouncely affect neural recruitment. It's all in my book, "The Abel Approach" mate - with the references to back it up
@scottabelcoaching Just had a quick look on Google and couldnt see where I could have a look at that book.
Anything to do with me being in the UK?
Is there any way for you to explain it a bit more without you having to re-write the book on here?
No worries if not I'll just give it a try...
But can i just ask, am I following an arc whilst pressing so that by the time the bar is at the top its in line with my eyes, or am i pressing up and then when im near the top just bringing the bar in line?
@ma11on11 Go to my website mate. It's all on there, you can get the book, or one of the video programs like the 6 days Hybrid, which explains it as well. Has nothing to do with being in the UK mate - My products are available world-wide - but from my website under ;"Products"
ok but... a NEWBIE needs to build a solid strength base on basic compound lifts. When it comes to the bench press, personally I think power lifter style protects your rotator cuffs from injury.
@MrFrost227 Not what I am saying here mate. Everyone wants to think in 'absolutes" I suggest reading my two-part article on all this starting with "The Chicken and the Egg Dilemma - Finally Solved" - over on my blog site, in the archives
Many people claim that keeping the upper back arched powerlifter style while benching works the pecs better, because the rib cage is expanded. Is that claim BS?
@kuddenchristo I just think things like that are way over-stated. And what may be "ok" for one person is a negative for another when it comes to tiny intricacies like that. So, not sure if its "BS" or just blow out of proportion as a tactic
Hi Scott-should one use the "myotatic reflex" in the stretched position (this concerns also other exercises which allow the muscle to strech under weight, e.g. lat pulldowns, rows) by quickly reversing the motion from negative to positive or should one avoid it by pausing in the streched position (e.g. holding the barbell on the chest for a second, allowing the strech reflex to dissipate) and perform the positive portion from dead stop? Thanks in advance
@biglabrador Well it need not be either/or, my answer would be both, but I would definitely lean more toward continuous tension. Often times way too much over-thinking these things, tends to replace a natural feel which is much more important over time
i think all types of benching is good for chest. i do it with feet on ground, sometimes i do it with feet elevated, wide and close grip. half reps pause reps, negative reps.......it all works, thats why bodybuild is the best
I can't seem to be able to touch my chest with the bar, unless I pitch my chest up like in a powerlifting movement. Yet, I want to bodybuild. I don't know what to do.
@SteDeRaver Obviously you have some restriction going on. Your scapula may be rotating forward too much, and i doubt you are stretching by the sounds of it. Try looking into some ART and see if that helps. It usually helps almost immediately, and you could look into some active release massage as well. But you need to stretch for sure
@SteDeRaver No worrries and as I said a weak and protracted shoulder complex, is quite common, even more so when bench pressing is added in regularly with little to no compensatory activity to prevent it
@kuddenchristo It may apply in some scenarios. It definitely helps stabilize the shoulder girdle but not sure it creates any better target emphasis for the pecs, no
Does it mean anything when there are builders/lifters sustaining injuries from proper forms? I used to scoff at the theory, but it's seemingly the norm & now intimidating me.
I've never underwent injury (yrs of training) but does that mean I am doing things finer or is my body innately better?
@Efferts Pushing the envelope in any sport or endevor invites injury. The human body is only meant to take so much. But this is why people need to start to understand that a workout is more than a mere collection of exercises, and a program is more than a mere collection of workouts
@aaronalwines Good question. And its because you are thinking in "absolute terms" Its just an option is all. And what it does this way is turn it into a "targeted exercise" not so much strict isolation, but more targeted for just chest is all. Just another potential tool to use is all
I injured my shoulder benching like this for a while, it puts too much stress on the shoulder I used to bench like this every time but I now bench with a slight arched back and feet on ground and it has taken a lot of stress off shoulders and I have gotten good results with not only strength but size also.
@itzeyadig Well that really doesn't "disprove" anything mate. You can get injured while still doing everything right. Happens to athletes all the time in a variety of sports. But to each their own
I've trained with powerlifters for about 10 years and have always benched with feet on the floor, shoulders back, and arched so I could push through my feet. Having just come back from injury, I'm now looking to regain some size again. Any tips to help me with stabilisation while I get used to this exercise? I reckon I'm going to feel pretty shaky if I'm not as planted as I usually am.
@gordonlarson0 Yes, well its just a matter of getting used to it is all. For instance to the contrary, for me to bench the way you have for 10 years, feels awkward to me. But you'll get used to it. Just don;t try too much too soon. Work "with" the body and don't try to "force" it
@scottabelcoaching Hey thanks a lot for the quick reply. I'm off to the gym now - today is shoulders and legs day but I'm going to give this a try with some light weights to see how I go. Thanks again.
Hey scott great video but I was wondering why do you say to not pin back your shoulders? since I started lifting that's what I've been told to do, doesn't it put alot of stress on your shoulders and take stress off your chest if there not back? Thanks-Brian
@bonecraker18 Brian, just because we are focusing on overloading the target muscle and less on the execution of the lift is why. There is lots of research on that in my book, The Abel Approach. Hope that helps
Well, I planned on actually implementing it into my routine, but other than just going light, is there any other tips you can give me to induce the best growth?
@dsmxsteve Well its not about purposely 'going light" Its just that you won't be able to lift as much weight, from conventional style. You still go all out for the reps called for. It should always be intensity over load, all the time. Good luck with it
Ive never really tried putting my feet on the bench for fear of lack of stability, however I am willing to give it a shot. Any beginner hints other than go light?
@dsmxsteve Well you'll need to do more than just "give it a shot" These things need to be done regularly to establish neural networking, neural patterning etc. But good luck with it
I never liked holdin' my feet on bench 'cause it feels like I'm out of balance. Picture a profi bodybuilder with several hundred pounds of iron on his/hers arms, and havin' legs on bench....
@timmyzg13 Being less balance (but not off balance) is the whole idea. It throws more emphasis onto the range and plane of motion of the muscles in action. That is the whole point, you lift less, you get more out of it. But people who "worship the weights they lift" will never understand that
@scottabelcoaching Hey scott question. Doesn't the increased proprioception just make the exercise harder and takes the emphasis off of the agonist (the pectorals here) and disperses it into stabilizer muscles? Kind of like how you could do a DB stability ball shoulder press which would make it harder....Or you could just sit on a stable surface and target the agonist better.
@Deathshadow0 Good question mate, but no not the same thing. It makes the exercise harder by increasing the emphasis on the target muscles because of the change in the anchor position. This is not the same as stable vs unstable - this is just a shift onto the target muscles
@scottabelcoaching I'm impressed with how you're answering all these questions people ask. It looks to me like you're not trying to sell anything either which is very refreshing. You have my respect brother.
On a lighter note though, I feel it's not so much the movement of he exercise but the flex and squeeze. It's like when doing lat pulls. The only way to build your lats is to get that mind muscle connection during the movement. You can get the bar down the same but not get the same result
@RiseofBane It just means press up toward eye level so you see the bar there, and not just from nipple level to nipple level at the top as most people do. That is all the reference means
As far as overall development is concerned, how often would you incorporate powerlifting technique (maximum effort work) into a bodybuilding style (rep volumization) program? Thanks Coach-
@goldtogreysmoke Well depending on program design, probably oen day of each over the course of a 7 days weeks. But it can certainly vary according to the person and their program, and how many days program is designed and implemented etc
@RiseofBane Don;t know, you would have to ask him. Perhaps read my 2 part article on "The Chicken and the Egg Question" And what the genetic elite do, doesn't always translate to what the normal genetically endowed person shoulld do. But I have tried in the gym alongside Ronnie and he sure "brought it" and that matters more than anything!
As a trainer who has worked with both powerlifters, and bodybuilders I agree with this guy you guys want to work the chest directly not pushing up big numbers but creating a beautiful body do your bench this way, you want to push up excessively high numbers you use the powerlifting method.
(Btw I compete in both, you can use either to do bodybuilding granted if your un-proportioned you have to fix that in bodybuilding in powerlifting if you didn't press it it doesn't count)
@muziqman1 Coleman does, well hell he does very many different exercises all the time, allot of powerlifters and bodybuilders incorporate similar to exact same movements, with bodybuilding it's more about shaping and making your body looking beautiful, they don't care about the weight they want to look a certain way, powerlifting is the opposite.
I'm not sure I believe you, but I don't know what I'm talking about, so can I be annoying and multipost questions?
Why is this bodybuilding bench meant to exercise the chest better than a (heavier) powerlifting bench? - that's the crux of it.
So are there studies (I can never find any, whatever I'm looking for) that compare e.g. emg traces for 10RM bodybuilding and powerlifting bench, and show that the bodybuilding one activates the chest more?
Or something else like that? I realise that the bodybuilding one will likely work the chest more for the same weight, but people work with how the weight feels, not numbers, so will go heavier if they switch to powerlifting
Also, is the bodybuilding one safe? I've recently switched to powerlifting style, and find that fixed the shoulder pain I was getting from benches - although perhaps I was doing the bodybuilding one wrong.
@jmp0987 Plenty of related studies in my book, "The Abel Approach" plenty. Also look unde studies of Paton and Brown, Digbe Sales, David Behm, Basmajian, so many others. In the end, believe whatever makes sense to you
@jmp0987 The bodybuilding bench is more of a direct movement on the chest, it more directly targets and trains that one muscle, with powerlifting it's more about getting maximum amount of weight up as possible, you don't care what the muscle looks like you just want to lift HEAVY!
question...Is there different positions for elbows? I power lifted for many moons...and I tended to keep my elbows a little closer to my body...to get help from my tricept. (Like you said, using a group of muscles to obtain a heavier lift) Now that I'm older (45) I'd like to look better, than be able to bench press the house. So, should I try and keep my elbows parallel with the bar for better iso of the pec? Thanks. Robert
@twistednburnt Robert, good question. Try not to overthink it. Your body is going to want to revert to the habit you have already established for that lift. I wuld suggest at first try not to force it one way or the other and let your elbows tell you how they want to go now (a form of biofeedback) Then after several weeks you can adjust accordingly.
Biut don't pinch your shoulder blades back either though
@twistednburnt Robert you don't want to force your body into an unnatural position and elbows parallel to the bar is an unnatural position for the shoulders, especially for us older guys. Like Scott said just let your body find the groove that is natural but try to squeeze the bar up with the pecs rather that heave it up. You also may find DB bench to be a better option for you.
hey bro can you check out my video and tell me what u think.....type in "bodybuilding (cut) 16 and a half inch arms and 14 inch forearms" on youtube...thanks
Man that is risky bench pressing like that. It's not really that safe because you have such small surface area to push your legs into the ground.In a perfect world where people had perfect form, and do not push themselves to the last rep than yeah this would be a good way to bench press. BUT people will push for the last rep, not stabliize themselves in that way and not to mention if you were stuck on the last rep you could push the weight up if you used your legs when they are grounded than not
@trihian Kind of missing the point here mate. We've covered all of that many times. And there is a major difference in emphasis as is outlined and explained in numerous clips including this one
There is no "one size fits all" emphasis, and it depends on what someone is shooting for. Trying to overload pec muscles for "building" is the purpose in this plane and range of motion. Pushing with the legs, is obviously useless for that purpose, which is entirely the point
Why are people arguing with this? He explains every part of this! This is for SIZE, if you wanna power lift and have an upper body that looks like a marshmallow don't listen to this video. If you want to be packed with good looking muscle and get stronger in the process LISTEN TO WHAT HE IS SAYING!
Yes, I agree that this form is the best for beginners, and I used to do like this when I was a beginner, but at one time you need to build strength if you want to build size. My opinion is that everybody must to find their own method for bench and I combine these two ways of lifting. That means feats on the ground for stability, not too wide grip, slightly arch back that gives you more power and brings chest more up to the bar and lowering the bar to the nipple line. But maybe I am wrong?
@MrOsiris23 I think some people are just missing the point. And I wish they had my level of experience or just did the research. Strength will build "WHILE" you work for size, not the other way around. At least read my Blog, "The Chicken and the Egg Dilemma" finally solved, which goes into this a little deeper, as does my MP3 download, "The Truth About Training"
@scottabelcoaching "Strength will build WHILE you work for size" Did you mean that if you work for size, you'll get better strength gains? If you do, I think you may have been wrong in there. I know you a lot of "experience" but if that was the case, then every powerlifter should've been training for size. If power lifters go on a diet, they may have physiques as good as bodybuilders, if not better.
@phirephaxL Wrong, wrong, and wrong. You are totally missing the point, based on opinion and not science. You should check out my MP3 "The Truth About Training" or my book, "The Abel Approach" which gives the real research involved. Are the two things closely related? Yes. But that does not mean they are the same
Powerlifting, real Powerlifting, is about training for a certain kind of strenght. Limit strength. This is not closely related to training for hypertrophy. "Opinion" is not fact
@MrOsiris23 Well I don;t know who "everybody" is but the arches back gives you more leverage and less ROM. It makes for bigger numbers but necesarily more isolated overload on the pecs. So its all about why you are doing the bench press; for the purpose of numbers and power, or as a direct pectoral agonist.
@MrOsiris23 also a certain amount of back arc is quite natural. stand relaxed back against a wall and you will see this. It is the exaggerated arc that is more suited to the powerlifting style of bench press.
@MyTemporaryAccount88 Rearch by Patten and Brown has illustrated that angle of contraction is at least as important as load variance. I've discussed this in depth in my book, The Abel Approach
@scottabelcoaching Not getting into the hypertrophy gains, I find safety to be imperative, and putting your feet up like that feels like you're loosing a lot of stability. I think the loss of using your entire body, as the correct bench press does, is a heavy loss indeed.
If we don't care about improving our bench press, why not just do chest dips instead? Safe for the knuckleheads who use too much weight (they definitely need feet on the ground), great for chest hypertrophy.
@MyTemporaryAccount88 I appreciate you being more respectful in your post, so I am happy to address it. Stability is only one variable that can be used in programming. Let;s not get lost between strategy and tactics. Feet up is just a tactic. First we must determine the overall purpose of the training or the exercise within it. "Limit strength, starting strength, concentric emphasis, joint-stress transfier, kinetic-chain or isolation. So, a lot goes into it. I'll continue in another post
@MyTemporaryAccount88 There is also anatomical leverage and exercise sequencing to consider. I had one client. USA champion, National Champion etc, all he did for chest was superset bench with feet up with dips, and 20 reps sets. But for me, neither exercise did much as chest agonist. So rep/load/volume considerations are also paramount. Must suit the exercise to the person and not the other way around
Of course there are times to use the more power-oriented, stabilized version
@scottabelcoaching Of course there are always many factors, training goals etc. However, I think the #1 factor is always safety, as an exercise that gives you better gains but also an injury is not a better exercise.
Simplified I mean that I think the tried & proven BP (power-oriented or what you wanna call it) is the way to go. Instead of BP-variations, mixing horizontal&vertical, different rep-ranges etc = greater variations between routines. Perfecting your BP form, safety and strength-gains
@MyTemporaryAccount88 Well at the highest levels mate, no training is safe. So some training can actually prepare for out-of-comfort-zone, better effects for training. This was but one conversation about one thing. But when pushing the envelope most advanced trainees still get hurt eventually, even when training "safe"
But there is always a time and place for all applications. Never has to be "either/or" in an absolute sense.
@scottabelcoaching Well, when I say safe I mean, "as safe as you can be". Like the correct squat is "safe", but it's not safe. The "correct" BP is still not safe, but it's "safe", especially compared to some of the forms you see in the gym.
Of course an advanced lifter is different from beginners & intermediates, but I didn't perceive this to be directed to them. I was mostly concerned about the stability & safety issue.
I'd never say never, but being a pragmatic lifter is very important, yes.
@scottabelcoaching Well I can't argue with that I guess, context is important. Nothing annoys me more than seeing someone who had a shoulder injury or something ask what they can do while they're recovering, and seeing someone pretend that an injury is a situation where you just have to power through the pain, or else they're a whimp etc.
Context is always important, I don't know any field where it isn't, so yeah, I totally agree on that one :P
@SGTcrackey666 Mark Rippletoe is a very respected strength trainer I agree. I have his book. He is not a bodybuilder and does not specialize in training bodybuilders to my knowledge. If you think training for strength and training for bodybuilding are the same thing then I am sorry but you are misinformed. I can speak of the difference because I actually have trained for both.
@scottabelcoaching then you should reread rippetoes book, he clearly says that muscles size correlates with muscle strength, stronger bench press -> bigger chest, and all the included muscles as well, that's also why ronny coleman always won against jay cutler, the both take the same insane amount of steroids, but coleman was the stronger one when it came to main exercises, cutler only won when coleman retired, so it is about strength even with bodybuilders
@MutsuKazuma As you can see Kevin already addressed this point. And I have addressed it in many of my own books and MP3 projects. Check them out. Check out my Blog article "The Chicken and the Egg Dilemma Finally Answered"
So the question is, is it train for strength and development will come, or train for development and strenth will come. Fiber recuirtment has a lot to do with other variants besides load
@scottabelcoaching Well there's a difference between development and size. I don't think any powerlifter who can bench say 500 pounds or more would have a small chest. Same concept also applies somewhat to bodybuilders, the likes of Arnold and Ronnie built their physiques by lifting heavy and therefore placing more stress on the body.
@SGTcrackey666 Not hardly mate am I going to remove this because of your post. That is your opinion and your reasoning is precisely my point. Feet up on bench and using DB's makes this more a chest agonist than a power press. Less stability is not no stability. It just transfers more balance demands of smaller muscles to contribute and can once again make the effect more pronounced on target muscles
I've been around a long time mate. You can disagree, but you can't negate an educated opinion
scott should you flare your elbows out , or no? Cause I notice if i tuck my elbow in a bit it takes alot of pressure off my shoulders. also by flaring your elbow out it puts more emphasis on your rotatar cuff correct?
@DRod79 Well the bench press is hard on the rotator cuffs regardless of execution. Now I wouldn;t deliberately do either at first. Find out what your body naturally wants to do by using a weight that is not too challenging. Tucking the elbows as you call it, can lead you to lift more weight, but not necessarily activate the chest muscles more
So, it's all about the purpose behind your use of the lift
@DRod79 if you go for powerlifting technique you rotate your arms inward 5 degrees, so you basically tuck your ellbows in, bodybuilding style bench presses are plain bullshit, bodybuilding itself is just pumping up your muscle without any function, every other sport has the goal to get stronger, so I would stay with a technique that emphasizes on strength, and therefore safe lifting with heavy weights, not just some unuseful bulked up chest with absolutely no strength
@brentbumgarner More of a straight line just like you see Coach Weiss doing. Not so concerned about leverage so much as the muscle here, so that calls for a more parallel line with the elbows/arms
@scottabelcoaching I would appreciate your advise... I am incorporating powerlifting style benchpess to my training but at the same time I use incline BP, incline flies and dips...do you think that would be more than enough to develop the strenght of a powerlifter and development of a bodybuilder? Even though I do flat bench like a powerlifter I still do a bodybuilding set regimen.
@689433 Well it may be enough. It's often hard to make general advice fit individual people. For instance, for myself, I was never going to get anywhere doing Powerlifting style benches. And yet I still reached the highest levels of development
But yes, its certainly possible and often even advisable to combine both styles in a good program
i know the pl vs bb bench presses focus on power and strength respectively. However i've been reading many places that the pl style helps growth more than the bb style. Isn't that backwards? i thought strength (bb style) training, where one does 6-10 reps helped growth more? could you clear this up?
@seane61291 Well in this clip we are referring to the actual lifting technique, not the reps schemes per se. And strength exists all along the rep continuum. So the BB technique will yield more growth, yes, and then the reps schemes also become key. But this clip was more about the lifting technique itself. good question
@seane61291 ....wait what? Are you sure you know what the words"power" and "strength" mean? Bodybuilding has NOTHING to do with strength, it is about hypertrophy. Similarly, powerlifting, despite its name, has NOTHING to do with power. Power is work done over time; strength is total work done. If a lifter lifts 500lbs in 5 seconds and another lifts 300 lbs in 1 second, the 500lb lifter would win, though he has less POWER than the 500 lb lifter.
can this rule be applied to using dumbells? i always use dumbells cause i train alone and if its not all about the weight will i get same result using dumbell instead of benchpress?
HEy Coach how to Bench press right, like you showd it above when you are 6 .4 feet tall i find it hard to get my feet on the bench, any Tips ?! ThankS a loT From Good old GErmany
@CityGorillaa If you could push a bench near a wall and place your feet against a wall would be good. If not, place another free bench at the end of the bench you are using so its like one extra long bench
i'm unable to put my feet on my bench when i press bc a preacher curl pad is in the way. could i rest my heels on the top of that and get the same benefits? thanks guys. totally subcribing.
"above the eyes for presses and flyes" - I thought that that was for the entire movement, the full eccentric (at the bottom), but here it seems "above the eyes" is referring to where the contraction ends (at the top). Will have to change that.
Also, to eliminate the shoulders, you press the shoulders back and down, but do not pinch the blades together (i know this was sorta asked earlier, but htere was no mention of shoulders)?
Yes there sure is. This leaves it up to the consumer to decide unfortunately
The Abel Body Experts would like to think that the combination of relative experience over decades, as well as educational background and competition allow our opinions to be of the "highest reliability" in terms of real world application
so you dont want to pinch the shoulder blades together an do you still try to have a proud position with the chest if you would commen it would be greatly appreciated
Correct. You do not forcefully pinch the shoulder blades together but the chest still stays high. The feet on the bench helps get into and hold this position.
Ah, good question. this can vary. I will vary that call depending on the reps scheme and where the exercise is slotted into the program as well as who is doing it.
So no hard and fast "absolute rules" on this, you could try even varying that application workout to workout if you like
personally, i tend to not completely lockout when i am doing a higher rep set. when I start getting closer to failure, i lockout to relieve some stress for the next rep. i don't hold it forever. just a split second to lockout.
I love this stuff its epic !!!
fanaticfloyd 2 weeks ago
ayy i have a question i bought""" cytosport 100% whey concentrated and isolated whey protein"" i bought it at costco n alot of people say is not good..since u guys are pros i would like to see ur opinion
isa20sir 1 month ago
@isa20sir I don;t believe in supplements mate
scottabelcoaching 1 month ago
@scottabelcoaching is there a protein you recommend
isa20sir 1 month ago
Ok I need help Im 14 in 8th grade and i weight 229. I've been lifting weights now for about 3-4 months, My Max squat as of now is 285, Max deadlift 315, and my max bench is 135, i know its horible but thats why im here , I really have no idea why it has not gone up very much the past couple months and i need some sugjestion on how i can improve it.
AceplayerXxX 1 month ago
@AceplayerXxX
implement what you learn i will gradually come, and keep lifting, consistency is the key in building muscle
Nabolzi 1 month ago
If your feet are on the bench then you lose alot of the stability no?
aznpwnerp 1 month ago
@aznpwnerp thats the point, it's forces you to use more muscles to stabilize yourself.
blazed000 1 week ago
I would say if u are too tall to put feet on the bench u are on then barbell bench press might be all wrong for u. Maybe??
ediot6969 1 month ago
What if your to tall to beeing able to get ur feet on the bench?
Wolfmanl33tify 2 months ago
@Wolfmanl33tify Just another free bench at the end of the fixed bench
scottabelcoaching 2 months ago 2
due u guys have a work out video i can fallow everyday.in also whats a good work out for lower chest that most people wont no..
isa20sir 2 months ago
@isa20sir You can find several video workout programs on my website for sure
scottabelcoaching 2 months ago
So when we are pressing we should do the J Curve movement? And I've been told 1000 times to pitch my shoulder blades together when doing the benchpress so my chest is isolated.
Claymore2408 3 months ago
@Claymore2408 Well its not really necessary for using the movement to work chest as in the bodybuilding style, but for sheer bench press technique then of course it can be useful to do so
scottabelcoaching 3 months ago
@scottabelcoaching Thanks for the tip, may I ask why press above the eyes ? I've been pressing normally like the vertical up down movement above the nipple.
Claymore2408 3 months ago
@Claymore2408 Well that will do as well, but above the eyes executes more targeted force on the pecs and less on the supportiing other muscles. It's a target-training thing
scottabelcoaching 3 months ago
How about speed? Ive been told the slower the better (negative reps also) is this the case...? I know you say train the muscle not the exercise...im lifting less when i rep slow, but what builds most muscle?
rsgthelarge1 3 months ago
@rsgthelarge1 We've discussed this in other clips, but the negative things is really overblown, works in the lab in terms of studying cells, not so much in the real world. Plus, that kind of thing is tactical not strategical. Program design is far more important
scottabelcoaching 3 months ago
@scottabelcoaching ok thanks for the advice
rsgthelarge1 3 months ago
you said he tends not to lock out. why is this? also would you give the same advice for dumbbell bench press?
slimjamie1991 4 months ago
@slimjamie1991 For building you want to keep the tension on the muscle and always fully exhuast it. That is different than just seeing how much you can lift.
scottabelcoaching 4 months ago
does this style apply to increasing my bench strength?
frosti0408 5 months ago
why presses and flyes above the eyes?
dav1dwi1s0n 5 months ago
@dav1dwi1s0n That is answered just below
scottabelcoaching 5 months ago
Hi Scott, I'm trying to put on size, however I've never seen or heard about pressing to above the eyes?
Why does the backward movement of the bar help your chest development?
I'm not questioning your methods at all, just wondering what the theory/reasoning is behind it? I always think its best to have the knowledge before you put it to the test.
ma11on11 5 months ago
@ma11on11 Because "plane and range of motion" pronouncely affect neural recruitment. It's all in my book, "The Abel Approach" mate - with the references to back it up
scottabelcoaching 5 months ago
@scottabelcoaching Just had a quick look on Google and couldnt see where I could have a look at that book.
Anything to do with me being in the UK?
Is there any way for you to explain it a bit more without you having to re-write the book on here?
No worries if not I'll just give it a try...
But can i just ask, am I following an arc whilst pressing so that by the time the bar is at the top its in line with my eyes, or am i pressing up and then when im near the top just bringing the bar in line?
ma11on11 5 months ago
@ma11on11 Go to my website mate. It's all on there, you can get the book, or one of the video programs like the 6 days Hybrid, which explains it as well. Has nothing to do with being in the UK mate - My products are available world-wide - but from my website under ;"Products"
scottabelcoaching 5 months ago
What angle are the upper arms relative to body?
AB0MINATOR 5 months ago
ok but... a NEWBIE needs to build a solid strength base on basic compound lifts. When it comes to the bench press, personally I think power lifter style protects your rotator cuffs from injury.
MrFrost227 6 months ago
@MrFrost227 Not what I am saying here mate. Everyone wants to think in 'absolutes" I suggest reading my two-part article on all this starting with "The Chicken and the Egg Dilemma - Finally Solved" - over on my blog site, in the archives
But congrats on your progress for sure
scottabelcoaching 6 months ago
@scottabelcoaching Will do! Thank you!
MrFrost227 6 months ago
Many people claim that keeping the upper back arched powerlifter style while benching works the pecs better, because the rib cage is expanded. Is that claim BS?
kuddenchristo 6 months ago
@kuddenchristo I just think things like that are way over-stated. And what may be "ok" for one person is a negative for another when it comes to tiny intricacies like that. So, not sure if its "BS" or just blow out of proportion as a tactic
scottabelcoaching 6 months ago
Hi Scott-should one use the "myotatic reflex" in the stretched position (this concerns also other exercises which allow the muscle to strech under weight, e.g. lat pulldowns, rows) by quickly reversing the motion from negative to positive or should one avoid it by pausing in the streched position (e.g. holding the barbell on the chest for a second, allowing the strech reflex to dissipate) and perform the positive portion from dead stop? Thanks in advance
biglabrador 7 months ago
@biglabrador Well it need not be either/or, my answer would be both, but I would definitely lean more toward continuous tension. Often times way too much over-thinking these things, tends to replace a natural feel which is much more important over time
scottabelcoaching 7 months ago
i think all types of benching is good for chest. i do it with feet on ground, sometimes i do it with feet elevated, wide and close grip. half reps pause reps, negative reps.......it all works, thats why bodybuild is the best
Devestato72 7 months ago
I can't seem to be able to touch my chest with the bar, unless I pitch my chest up like in a powerlifting movement. Yet, I want to bodybuild. I don't know what to do.
SteDeRaver 7 months ago
@SteDeRaver Obviously you have some restriction going on. Your scapula may be rotating forward too much, and i doubt you are stretching by the sounds of it. Try looking into some ART and see if that helps. It usually helps almost immediately, and you could look into some active release massage as well. But you need to stretch for sure
scottabelcoaching 7 months ago
@scottabelcoaching Great advice! I'll get right on it. Thanks a million for the reply, I appreciate it.
SteDeRaver 7 months ago
@SteDeRaver No worrries and as I said a weak and protracted shoulder complex, is quite common, even more so when bench pressing is added in regularly with little to no compensatory activity to prevent it
scottabelcoaching 7 months ago
Is the common claim that keeping your shoulder blades together wile benching works your pecs better inaccurate?
kuddenchristo 7 months ago
@kuddenchristo It may apply in some scenarios. It definitely helps stabilize the shoulder girdle but not sure it creates any better target emphasis for the pecs, no
scottabelcoaching 7 months ago
@scottabelcoaching Thanks for your answer.
kuddenchristo 7 months ago
I went to npti and my teacher taught us to use our legs in the bench press for it to be the intended situation
bigvin11585 8 months ago
Does it mean anything when there are builders/lifters sustaining injuries from proper forms? I used to scoff at the theory, but it's seemingly the norm & now intimidating me.
I've never underwent injury (yrs of training) but does that mean I am doing things finer or is my body innately better?
(I hope I don't sound pompous).
Efferts 8 months ago
@Efferts Pushing the envelope in any sport or endevor invites injury. The human body is only meant to take so much. But this is why people need to start to understand that a workout is more than a mere collection of exercises, and a program is more than a mere collection of workouts
scottabelcoaching 8 months ago
@scottabelcoaching I understand. I'm more comfortable following your elaboration, too.
Efferts 8 months ago
@aaronalwines Good question. And its because you are thinking in "absolute terms" Its just an option is all. And what it does this way is turn it into a "targeted exercise" not so much strict isolation, but more targeted for just chest is all. Just another potential tool to use is all
scottabelcoaching 8 months ago
I injured my shoulder benching like this for a while, it puts too much stress on the shoulder I used to bench like this every time but I now bench with a slight arched back and feet on ground and it has taken a lot of stress off shoulders and I have gotten good results with not only strength but size also.
itzeyadig 9 months ago 2
@itzeyadig Well that really doesn't "disprove" anything mate. You can get injured while still doing everything right. Happens to athletes all the time in a variety of sports. But to each their own
scottabelcoaching 8 months ago
I've trained with powerlifters for about 10 years and have always benched with feet on the floor, shoulders back, and arched so I could push through my feet. Having just come back from injury, I'm now looking to regain some size again. Any tips to help me with stabilisation while I get used to this exercise? I reckon I'm going to feel pretty shaky if I'm not as planted as I usually am.
gordonlarson0 9 months ago
@gordonlarson0 Yes, well its just a matter of getting used to it is all. For instance to the contrary, for me to bench the way you have for 10 years, feels awkward to me. But you'll get used to it. Just don;t try too much too soon. Work "with" the body and don't try to "force" it
Good luck with the comeback mate
scottabelcoaching 9 months ago
@scottabelcoaching Hey thanks a lot for the quick reply. I'm off to the gym now - today is shoulders and legs day but I'm going to give this a try with some light weights to see how I go. Thanks again.
gordonlarson0 9 months ago
Hey scott great video but I was wondering why do you say to not pin back your shoulders? since I started lifting that's what I've been told to do, doesn't it put alot of stress on your shoulders and take stress off your chest if there not back? Thanks-Brian
bonecraker18 9 months ago
@bonecraker18 Brian, just because we are focusing on overloading the target muscle and less on the execution of the lift is why. There is lots of research on that in my book, The Abel Approach. Hope that helps
scottabelcoaching 9 months ago
Would it be good to combine the bodybuilding bench press and the powerlifting bench to obtain strength and definition?
SgtxDoofy666 10 months ago
@SgtxDoofy666 Indeed i have several programs that take that approach. But its all about the programming, even then
scottabelcoaching 10 months ago
Well, I planned on actually implementing it into my routine, but other than just going light, is there any other tips you can give me to induce the best growth?
dsmxsteve 10 months ago
@dsmxsteve Well its not about purposely 'going light" Its just that you won't be able to lift as much weight, from conventional style. You still go all out for the reps called for. It should always be intensity over load, all the time. Good luck with it
scottabelcoaching 10 months ago
Ive never really tried putting my feet on the bench for fear of lack of stability, however I am willing to give it a shot. Any beginner hints other than go light?
dsmxsteve 10 months ago
@dsmxsteve Well you'll need to do more than just "give it a shot" These things need to be done regularly to establish neural networking, neural patterning etc. But good luck with it
scottabelcoaching 10 months ago
I never liked holdin' my feet on bench 'cause it feels like I'm out of balance. Picture a profi bodybuilder with several hundred pounds of iron on his/hers arms, and havin' legs on bench....
timmyzg13 10 months ago
@timmyzg13 Being less balance (but not off balance) is the whole idea. It throws more emphasis onto the range and plane of motion of the muscles in action. That is the whole point, you lift less, you get more out of it. But people who "worship the weights they lift" will never understand that
scottabelcoaching 10 months ago
@scottabelcoaching Hey scott question. Doesn't the increased proprioception just make the exercise harder and takes the emphasis off of the agonist (the pectorals here) and disperses it into stabilizer muscles? Kind of like how you could do a DB stability ball shoulder press which would make it harder....Or you could just sit on a stable surface and target the agonist better.
Deathshadow0 10 months ago
@Deathshadow0 Good question mate, but no not the same thing. It makes the exercise harder by increasing the emphasis on the target muscles because of the change in the anchor position. This is not the same as stable vs unstable - this is just a shift onto the target muscles
scottabelcoaching 10 months ago
@scottabelcoaching I'm impressed with how you're answering all these questions people ask. It looks to me like you're not trying to sell anything either which is very refreshing. You have my respect brother.
On a lighter note though, I feel it's not so much the movement of he exercise but the flex and squeeze. It's like when doing lat pulls. The only way to build your lats is to get that mind muscle connection during the movement. You can get the bar down the same but not get the same result
OnePunch89 10 months ago
How important do you thing the timing on these exercises are ??, I have always been told that 2:0:4 is best for hypertrophy ??
Freestyledrummer 10 months ago
@Freestyledrummer Forget such nonsense mate. Read my Blog "Tempo Schmempo" posted just a few weeks back. Forget all that overanalysis
scottabelcoaching 10 months ago
'press above the eyes' kinda dont get it. Not sure where to look while bench pressing neither. Any clarification for this please scott? :) 1:27
RiseofBane 10 months ago
@RiseofBane It just means press up toward eye level so you see the bar there, and not just from nipple level to nipple level at the top as most people do. That is all the reference means
Hope that helps
scottabelcoaching 10 months ago
@scottabelcoaching do I put my eyeball 45 degreedown, or doesn't really matter what degree?
RiseofBane 10 months ago
@RiseofBane Listen don't overthink it too much mate. Its a guideline and nothing more., Just look straight up more or less
scottabelcoaching 10 months ago
This actually helped me quite alot. I would have liked if you would actually talk about hand placement on the bar for maximum chest usage.
Sorry if my english is blurry.
lcko 10 months ago
@lcko Glad it helped. We will try to get aorund to doing so. And your English is just fine
scottabelcoaching 10 months ago
absolutly true
hitrkstrela 10 months ago
As far as overall development is concerned, how often would you incorporate powerlifting technique (maximum effort work) into a bodybuilding style (rep volumization) program? Thanks Coach-
goldtogreysmoke 11 months ago
@goldtogreysmoke Well depending on program design, probably oen day of each over the course of a 7 days weeks. But it can certainly vary according to the person and their program, and how many days program is designed and implemented etc
scottabelcoaching 11 months ago
this is when u r getting cut right? if so, show me how to get big with a bodybuilding style
RiseofBane 11 months ago
@RiseofBane No, no difference.
scottabelcoaching 11 months ago
@scottabelcoaching how come Ronnie cole don't lift like that then?
RiseofBane 11 months ago
@RiseofBane Don;t know, you would have to ask him. Perhaps read my 2 part article on "The Chicken and the Egg Question" And what the genetic elite do, doesn't always translate to what the normal genetically endowed person shoulld do. But I have tried in the gym alongside Ronnie and he sure "brought it" and that matters more than anything!
scottabelcoaching 11 months ago
As a trainer who has worked with both powerlifters, and bodybuilders I agree with this guy you guys want to work the chest directly not pushing up big numbers but creating a beautiful body do your bench this way, you want to push up excessively high numbers you use the powerlifting method.
(Btw I compete in both, you can use either to do bodybuilding granted if your un-proportioned you have to fix that in bodybuilding in powerlifting if you didn't press it it doesn't count)
Arrowstottle 1 year ago
@muziqman1 Coleman does, well hell he does very many different exercises all the time, allot of powerlifters and bodybuilders incorporate similar to exact same movements, with bodybuilding it's more about shaping and making your body looking beautiful, they don't care about the weight they want to look a certain way, powerlifting is the opposite.
Arrowstottle 1 year ago
I'm not sure I believe you, but I don't know what I'm talking about, so can I be annoying and multipost questions?
Why is this bodybuilding bench meant to exercise the chest better than a (heavier) powerlifting bench? - that's the crux of it.
So are there studies (I can never find any, whatever I'm looking for) that compare e.g. emg traces for 10RM bodybuilding and powerlifting bench, and show that the bodybuilding one activates the chest more?
jmp0987 1 year ago
Or something else like that? I realise that the bodybuilding one will likely work the chest more for the same weight, but people work with how the weight feels, not numbers, so will go heavier if they switch to powerlifting
Also, is the bodybuilding one safe? I've recently switched to powerlifting style, and find that fixed the shoulder pain I was getting from benches - although perhaps I was doing the bodybuilding one wrong.
jmp0987 1 year ago
@jmp0987 Plenty of related studies in my book, "The Abel Approach" plenty. Also look unde studies of Paton and Brown, Digbe Sales, David Behm, Basmajian, so many others. In the end, believe whatever makes sense to you
scottabelcoaching 1 year ago
@jmp0987 The bodybuilding bench is more of a direct movement on the chest, it more directly targets and trains that one muscle, with powerlifting it's more about getting maximum amount of weight up as possible, you don't care what the muscle looks like you just want to lift HEAVY!
Arrowstottle 1 year ago
@muziqman1 Well you have now then, haven't you
Guess it depends what circles you travel in mate, cause all my champions have done it this way
scottabelcoaching 1 year ago
question...Is there different positions for elbows? I power lifted for many moons...and I tended to keep my elbows a little closer to my body...to get help from my tricept. (Like you said, using a group of muscles to obtain a heavier lift) Now that I'm older (45) I'd like to look better, than be able to bench press the house. So, should I try and keep my elbows parallel with the bar for better iso of the pec? Thanks. Robert
twistednburnt 1 year ago
@twistednburnt Robert, good question. Try not to overthink it. Your body is going to want to revert to the habit you have already established for that lift. I wuld suggest at first try not to force it one way or the other and let your elbows tell you how they want to go now (a form of biofeedback) Then after several weeks you can adjust accordingly.
Biut don't pinch your shoulder blades back either though
scottabelcoaching 1 year ago
@twistednburnt Robert you don't want to force your body into an unnatural position and elbows parallel to the bar is an unnatural position for the shoulders, especially for us older guys. Like Scott said just let your body find the groove that is natural but try to squeeze the bar up with the pecs rather that heave it up. You also may find DB bench to be a better option for you.
Kevin Weiss
scottabelcoaching 1 year ago
hey bro can you check out my video and tell me what u think.....type in "bodybuilding (cut) 16 and a half inch arms and 14 inch forearms" on youtube...thanks
jasonlawrencemorgan 1 year ago
Does the spandex help the lifting...eh?
rblack78 1 year ago
Nice to see someone explain the differences and demonstrate them. Good job.
Kopp203 1 year ago
Man that is risky bench pressing like that. It's not really that safe because you have such small surface area to push your legs into the ground.In a perfect world where people had perfect form, and do not push themselves to the last rep than yeah this would be a good way to bench press. BUT people will push for the last rep, not stabliize themselves in that way and not to mention if you were stuck on the last rep you could push the weight up if you used your legs when they are grounded than not
trihian 1 year ago
@trihian Kind of missing the point here mate. We've covered all of that many times. And there is a major difference in emphasis as is outlined and explained in numerous clips including this one
There is no "one size fits all" emphasis, and it depends on what someone is shooting for. Trying to overload pec muscles for "building" is the purpose in this plane and range of motion. Pushing with the legs, is obviously useless for that purpose, which is entirely the point
scottabelcoaching 1 year ago 2
Why are people arguing with this? He explains every part of this! This is for SIZE, if you wanna power lift and have an upper body that looks like a marshmallow don't listen to this video. If you want to be packed with good looking muscle and get stronger in the process LISTEN TO WHAT HE IS SAYING!
J0hnny0lives 1 year ago
Yes, I agree that this form is the best for beginners, and I used to do like this when I was a beginner, but at one time you need to build strength if you want to build size. My opinion is that everybody must to find their own method for bench and I combine these two ways of lifting. That means feats on the ground for stability, not too wide grip, slightly arch back that gives you more power and brings chest more up to the bar and lowering the bar to the nipple line. But maybe I am wrong?
MrOsiris23 1 year ago
@MrOsiris23 I think some people are just missing the point. And I wish they had my level of experience or just did the research. Strength will build "WHILE" you work for size, not the other way around. At least read my Blog, "The Chicken and the Egg Dilemma" finally solved, which goes into this a little deeper, as does my MP3 download, "The Truth About Training"
scottabelcoaching 1 year ago
@scottabelcoaching "Strength will build WHILE you work for size" Did you mean that if you work for size, you'll get better strength gains? If you do, I think you may have been wrong in there. I know you a lot of "experience" but if that was the case, then every powerlifter should've been training for size. If power lifters go on a diet, they may have physiques as good as bodybuilders, if not better.
phirephaxL 1 year ago
@phirephaxL Wrong, wrong, and wrong. You are totally missing the point, based on opinion and not science. You should check out my MP3 "The Truth About Training" or my book, "The Abel Approach" which gives the real research involved. Are the two things closely related? Yes. But that does not mean they are the same
Powerlifting, real Powerlifting, is about training for a certain kind of strenght. Limit strength. This is not closely related to training for hypertrophy. "Opinion" is not fact
scottabelcoaching 1 year ago
we don't want to arch back?? Everybody is talking that arch back is necessary for chest development. Can you explain it a little bit more.
MrOsiris23 1 year ago
@MrOsiris23 Well I don;t know who "everybody" is but the arches back gives you more leverage and less ROM. It makes for bigger numbers but necesarily more isolated overload on the pecs. So its all about why you are doing the bench press; for the purpose of numbers and power, or as a direct pectoral agonist.
scottabelcoaching 1 year ago
@MrOsiris23 also a certain amount of back arc is quite natural. stand relaxed back against a wall and you will see this. It is the exaggerated arc that is more suited to the powerlifting style of bench press.
Kevin Weiss
scottabelcoaching 1 year ago
@MyTemporaryAccount88 Rearch by Patten and Brown has illustrated that angle of contraction is at least as important as load variance. I've discussed this in depth in my book, The Abel Approach
scottabelcoaching 1 year ago
@scottabelcoaching Not getting into the hypertrophy gains, I find safety to be imperative, and putting your feet up like that feels like you're loosing a lot of stability. I think the loss of using your entire body, as the correct bench press does, is a heavy loss indeed.
If we don't care about improving our bench press, why not just do chest dips instead? Safe for the knuckleheads who use too much weight (they definitely need feet on the ground), great for chest hypertrophy.
MyTemporaryAccount88 1 year ago
@MyTemporaryAccount88 I appreciate you being more respectful in your post, so I am happy to address it. Stability is only one variable that can be used in programming. Let;s not get lost between strategy and tactics. Feet up is just a tactic. First we must determine the overall purpose of the training or the exercise within it. "Limit strength, starting strength, concentric emphasis, joint-stress transfier, kinetic-chain or isolation. So, a lot goes into it. I'll continue in another post
scottabelcoaching 1 year ago
@MyTemporaryAccount88 There is also anatomical leverage and exercise sequencing to consider. I had one client. USA champion, National Champion etc, all he did for chest was superset bench with feet up with dips, and 20 reps sets. But for me, neither exercise did much as chest agonist. So rep/load/volume considerations are also paramount. Must suit the exercise to the person and not the other way around
Of course there are times to use the more power-oriented, stabilized version
scottabelcoaching 1 year ago
@scottabelcoaching Of course there are always many factors, training goals etc. However, I think the #1 factor is always safety, as an exercise that gives you better gains but also an injury is not a better exercise.
Simplified I mean that I think the tried & proven BP (power-oriented or what you wanna call it) is the way to go. Instead of BP-variations, mixing horizontal&vertical, different rep-ranges etc = greater variations between routines. Perfecting your BP form, safety and strength-gains
MyTemporaryAccount88 1 year ago
@MyTemporaryAccount88 Well at the highest levels mate, no training is safe. So some training can actually prepare for out-of-comfort-zone, better effects for training. This was but one conversation about one thing. But when pushing the envelope most advanced trainees still get hurt eventually, even when training "safe"
But there is always a time and place for all applications. Never has to be "either/or" in an absolute sense.
scottabelcoaching 1 year ago
@scottabelcoaching Well, when I say safe I mean, "as safe as you can be". Like the correct squat is "safe", but it's not safe. The "correct" BP is still not safe, but it's "safe", especially compared to some of the forms you see in the gym.
Of course an advanced lifter is different from beginners & intermediates, but I didn't perceive this to be directed to them. I was mostly concerned about the stability & safety issue.
I'd never say never, but being a pragmatic lifter is very important, yes.
MyTemporaryAccount88 1 year ago
@MyTemporaryAccount88 I have no argument with that really. Everything is about "context"
scottabelcoaching 1 year ago
@scottabelcoaching Well I can't argue with that I guess, context is important. Nothing annoys me more than seeing someone who had a shoulder injury or something ask what they can do while they're recovering, and seeing someone pretend that an injury is a situation where you just have to power through the pain, or else they're a whimp etc.
Context is always important, I don't know any field where it isn't, so yeah, I totally agree on that one :P
MyTemporaryAccount88 1 year ago
@SGTcrackey666 Mark Rippletoe is a very respected strength trainer I agree. I have his book. He is not a bodybuilder and does not specialize in training bodybuilders to my knowledge. If you think training for strength and training for bodybuilding are the same thing then I am sorry but you are misinformed. I can speak of the difference because I actually have trained for both.
Kevin Weiss
scottabelcoaching 1 year ago
@scottabelcoaching then you should reread rippetoes book, he clearly says that muscles size correlates with muscle strength, stronger bench press -> bigger chest, and all the included muscles as well, that's also why ronny coleman always won against jay cutler, the both take the same insane amount of steroids, but coleman was the stronger one when it came to main exercises, cutler only won when coleman retired, so it is about strength even with bodybuilders
MutsuKazuma 1 year ago
@MutsuKazuma As you can see Kevin already addressed this point. And I have addressed it in many of my own books and MP3 projects. Check them out. Check out my Blog article "The Chicken and the Egg Dilemma Finally Answered"
So the question is, is it train for strength and development will come, or train for development and strenth will come. Fiber recuirtment has a lot to do with other variants besides load
scottabelcoaching 1 year ago
@MutsuKazuma so by this logic all powerlifters and olympic lifter should be more developed than bodybuilders.
Kevin Weiss
scottabelcoaching 1 year ago
@scottabelcoaching if the would take the same amount of roids they would be, or human growth hormones
MutsuKazuma 1 year ago
Comment removed
LamaSabachthani021 1 year ago
@scottabelcoaching Well there's a difference between development and size. I don't think any powerlifter who can bench say 500 pounds or more would have a small chest. Same concept also applies somewhat to bodybuilders, the likes of Arnold and Ronnie built their physiques by lifting heavy and therefore placing more stress on the body.
LamaSabachthani021 1 year ago
@SGTcrackey666 Not hardly mate am I going to remove this because of your post. That is your opinion and your reasoning is precisely my point. Feet up on bench and using DB's makes this more a chest agonist than a power press. Less stability is not no stability. It just transfers more balance demands of smaller muscles to contribute and can once again make the effect more pronounced on target muscles
I've been around a long time mate. You can disagree, but you can't negate an educated opinion
scottabelcoaching 1 year ago
@scottabelcoaching less muscle stimulation my friend ;)
SGTcrackey666 1 year ago
@SGTcrackey666 Not at all, just another very common myth.
scottabelcoaching 1 year ago
scott should you flare your elbows out , or no? Cause I notice if i tuck my elbow in a bit it takes alot of pressure off my shoulders. also by flaring your elbow out it puts more emphasis on your rotatar cuff correct?
DRod79 1 year ago
@DRod79 Well the bench press is hard on the rotator cuffs regardless of execution. Now I wouldn;t deliberately do either at first. Find out what your body naturally wants to do by using a weight that is not too challenging. Tucking the elbows as you call it, can lead you to lift more weight, but not necessarily activate the chest muscles more
So, it's all about the purpose behind your use of the lift
Hope that helps
scottabelcoaching 1 year ago
@DRod79 if you go for powerlifting technique you rotate your arms inward 5 degrees, so you basically tuck your ellbows in, bodybuilding style bench presses are plain bullshit, bodybuilding itself is just pumping up your muscle without any function, every other sport has the goal to get stronger, so I would stay with a technique that emphasizes on strength, and therefore safe lifting with heavy weights, not just some unuseful bulked up chest with absolutely no strength
MutsuKazuma 1 year ago
Comment removed
WangXiaojun1974 1 year ago
Coach Abel, Doing the BB style bench press where is the placement of your elbows during the movement?
brentbumgarner 1 year ago
@brentbumgarner More of a straight line just like you see Coach Weiss doing. Not so concerned about leverage so much as the muscle here, so that calls for a more parallel line with the elbows/arms
scottabelcoaching 1 year ago
@scottabelcoaching I would appreciate your advise... I am incorporating powerlifting style benchpess to my training but at the same time I use incline BP, incline flies and dips...do you think that would be more than enough to develop the strenght of a powerlifter and development of a bodybuilder? Even though I do flat bench like a powerlifter I still do a bodybuilding set regimen.
689433 1 year ago
@689433 Well it may be enough. It's often hard to make general advice fit individual people. For instance, for myself, I was never going to get anywhere doing Powerlifting style benches. And yet I still reached the highest levels of development
But yes, its certainly possible and often even advisable to combine both styles in a good program
Good luck with it
scottabelcoaching 1 year ago
i know the pl vs bb bench presses focus on power and strength respectively. However i've been reading many places that the pl style helps growth more than the bb style. Isn't that backwards? i thought strength (bb style) training, where one does 6-10 reps helped growth more? could you clear this up?
seane61291 1 year ago
@seane61291 Well in this clip we are referring to the actual lifting technique, not the reps schemes per se. And strength exists all along the rep continuum. So the BB technique will yield more growth, yes, and then the reps schemes also become key. But this clip was more about the lifting technique itself. good question
scottabelcoaching 1 year ago
@seane61291 ....wait what? Are you sure you know what the words"power" and "strength" mean? Bodybuilding has NOTHING to do with strength, it is about hypertrophy. Similarly, powerlifting, despite its name, has NOTHING to do with power. Power is work done over time; strength is total work done. If a lifter lifts 500lbs in 5 seconds and another lifts 300 lbs in 1 second, the 500lb lifter would win, though he has less POWER than the 500 lb lifter.
TheGrammerNazi 1 year ago
can this rule be applied to using dumbells? i always use dumbells cause i train alone and if its not all about the weight will i get same result using dumbell instead of benchpress?
salud8118 1 year ago
@salud8118@salud8118 DBs are just fine and in some cases better. Check out the DB video in the library
Kevin Weiss
scottabelcoaching 1 year ago
HEy Coach how to Bench press right, like you showd it above when you are 6 .4 feet tall i find it hard to get my feet on the bench, any Tips ?! ThankS a loT From Good old GErmany
CityGorillaa 1 year ago
@CityGorillaa If you could push a bench near a wall and place your feet against a wall would be good. If not, place another free bench at the end of the bench you are using so its like one extra long bench
scottabelcoaching 1 year ago
nice video guy
TermaineTT83 1 year ago
i'm unable to put my feet on my bench when i press bc a preacher curl pad is in the way. could i rest my heels on the top of that and get the same benefits? thanks guys. totally subcribing.
topheramazz 1 year ago
Does the rule above the eyes for presses and flyes make incline chest work unnecessary?
thecj29 1 year ago
@thecj29 No, not at all, just not as pertinent in that range and plane of motion is all. But incline work is essential.
scottabelcoaching 1 year ago
"above the eyes for presses and flyes" - I thought that that was for the entire movement, the full eccentric (at the bottom), but here it seems "above the eyes" is referring to where the contraction ends (at the top). Will have to change that.
Also, to eliminate the shoulders, you press the shoulders back and down, but do not pinch the blades together (i know this was sorta asked earlier, but htere was no mention of shoulders)?
Great stuff!
scotacus 1 year ago
Coach Abel/Weiss.
Should the barbell touch the chest "softly" or should you stop it just short?
Thanks
danyknight85 2 years ago
Either is fine at that range. Important thing is 'touch and go" not bounce it out of that position
scottabelcoaching 2 years ago
There is much conflicting information out there.
thecj29 2 years ago
Yes there sure is. This leaves it up to the consumer to decide unfortunately
The Abel Body Experts would like to think that the combination of relative experience over decades, as well as educational background and competition allow our opinions to be of the "highest reliability" in terms of real world application
scottabelcoaching 2 years ago
thanks for the comment your videos are great
wisechris85 2 years ago
hey thanks. this helps a lot!
cowsfromalaska 2 years ago
so you dont want to pinch the shoulder blades together an do you still try to have a proud position with the chest if you would commen it would be greatly appreciated
wisechris85 2 years ago
Correct. You do not forcefully pinch the shoulder blades together but the chest still stays high. The feet on the bench helps get into and hold this position.
scottabelcoaching 2 years ago
did you say to lock out on this style or not to?
rob2093124 2 years ago
Ah, good question. this can vary. I will vary that call depending on the reps scheme and where the exercise is slotted into the program as well as who is doing it.
So no hard and fast "absolute rules" on this, you could try even varying that application workout to workout if you like
Great question
scottabelcoaching 2 years ago
personally, i tend to not completely lockout when i am doing a higher rep set. when I start getting closer to failure, i lockout to relieve some stress for the next rep. i don't hold it forever. just a split second to lockout.
Does this sound about right?
rob2093124 2 years ago
Yep, disco mate !
scottabelcoaching 2 years ago