Flat Bench (225 x 8)

[KingQuickscoping]

Everybodys saying work up his legs and it will get him benching more, im not being a smart ass just an amateur, but how does it help your bench?

[rctriplefresh5]

@KingQuickscoping it doesnt...whenever i squat i notice decreased ability to recover enough and my bench suffers lol.

[tehl33t666]

@rctriplefresh5 Then you are training wrong, not getting enough nutrients, not getting enough sleep or not resting enough if you cannot recover.

[JustBetter10]

@KingQuickscoping Working your lower section actually increases the natural testosterone in your body. So..Work your legs doing squats / deadlifts and you will definitely see an increase in upper body strength.

[keshav0312]

@WietsePanhuis in a powerlifting bench you press your feet into the floor and push, as long as your ass doesnt come off the bench. Helps with stability too

[WietsePanhuis]

what have legs to do with bench press?

[GangGreen80]

@WietsePanhuis squatting helps your biceps alot more than regular curls and if u got strong arms then obviously your bench will increase

[WietsePanhuis]

@GangGreen80 wow does it really help your biceps that much?

[GangGreen80]

@WietsePanhuis well i wouldnt say a whole lot but squatting, deadlifting, exc help boost your testerone and growth levels up alot more. honestly for biceps pull ups are better than curls. the exercises that put more tnesion on your muscles are the best. like dips/close grip for tris, military press for shoulders, bench/incline for chest, deadlift for back exc. what im tryin to say in when you have more testoserone it helps your blood flow more to the muscles and increase mass

[WietsePanhuis]

@GangGreen80 ow okay thank you :)

[stillrob420]

way to rep the lighter guys!

[sspainhour15]

He doesn't look like a wigger just cause he wears a tank top?

[123camlee]

@sspainhour15 ur a dickhead

[ChesterDoraemon]

wow this guy is a typical wigger.

[stewrat]

people hating on ur grip are pussys and need to learn to tuck their thumbs its actually the correct way to lift u dont push something with ur thumbs wrapped around it? what is the point and wrapping your thumbs can cause wrist pain when using heavy weight

[TheM4A1Clan]

@stewrat Because the bar can slip out of your hands quite easily and kill you

[VVillyVVonka]

@TheM4A1Clan I try and keep my thumb placed on the bottom of the bar. I know its still not as safe as having my thumb wrapped around the bar.. but it keeps the bar from slipping out of my grip. However.. I don't tuck my thumb behind the bar.. because that definately increasese the chances of the bar slipping out of your hands. And these videos are quite old. Over three years old. I am about to delete all of them and repost new ones. I am lifting lots more wieght now..

[ScottMacFie]

Work your legs up to 405 for squats and your bench will go thru the roof, and you'll probably bulk up quite a bit.

Good lifts, especially at that weight.

[VVillyVVonka]

@ScottMacFie I agree. I have neglected my legs quite a bit.. i have just started really hitting legs and deadlifts hard.. and have already seen great improvements. Thanks for the positive feedback.

[onlyadrenaline]

@ScottMacFie a great man once told me "legs are for fags." Actually that great man was me talking to myself in the mirror when I was doing bi curls in the squat rack. Thanks Scott

[tarthur]

Good lift man. Don't listen to all the idiots who spend more time on their computer than in the gym.

[Body4Life21]

yu are freaken retarted i am 5'7 and i can easily comfterbaly get my middle finger grip between the circles, either yu were born with a deformity and your arms are real short or yur just stupid...sad anyway yur a grown ass man only bench tht 8 times, ive seen lil kids hit tht like 50 times WITH PERFECT FORM... stop making shitty vids about shitty ass weight.....

[VVillyVVonka]

@Body4Life21 Let me explain something so you since apparently you don't know shit (oh and by the way.. your squats suck.. i would embarrass you), Look at my foreamrs.. the are perpendicular (you probably don't even know what that means moron) with the ground. Any wider.. and my forerms would be angled outwards. Its preference anyhow dumb fuck. I guarantee you my physique would embarass you. Mind you this video was taken over 2 years ago. You my friend know nothing.

[Body4Life21]

@VVillyVVonka tht was my 3rd time squatting in my life and i hit 240 easily so you can suck my dick

[VVillyVVonka]

@Body4Life21 WOW!!!!! FIrst.. I Just watched your bench of 225 or whatever it was.. and you are a fucking weakling kid. I can't believe some idiot poser comes on my video and tries to critique my lifting.. when he struggles with 75 lbs less than my max. Secondly, you stopped a good 6-8 inches off your chest.. what a pansy. Don't EVER EVER EVER try and come on my video and talk shit when you are a pussy! Learn how to lift before you run your mouth

[Body4Life21]

@VVillyVVonka yeah well listen here that was my first time maxing out and i if yu read my caption of my vid i did it back to back becuz the first one i didnt get on tape dumb shit, second of all i am 5'7, 17 years old and weigh 150 lbs and im using super wide grip which means all effort is coming from my chest and not getting now help from my tri's, third of all dickhead i am using perfect form and no back arching becuz thts for pussies like yu, this was a while ago i can hit 240 now dickhead,

[Body4Life21]

@VVillyVVonka and how old are yu 30? only benching 225 trying to compare your self to a teen thts just sad.... i have no respect for you and im pretty sure noone here does either, move out yur moms basement and get a life you sad, weak peice of shit

[VVillyVVonka]

@Body4Life21 You are dumb. Read all my comments. There is alot of positive feedback.. just negative feedback from morons like you who have no videos of themselves doing anything remotely close.. you are a pansy. Get over it. Don't be mad at others who are strong and have a good physique because you don't. Blame you parents awful genetics..

[Body4Life21]

@VVillyVVonka 75 lb less then yur max, when the fuck did you bench 300 fucken retarded ass grown ass alien looking man....

[VVillyVVonka]

@Body4Life21 cause that was two years ago you imred piece of trash!!!!!!! My max is 305 now... so who is retarded?? 

[Body4Life21]

@VVillyVVonka it was actually 3 inches cuase i had shoulder pain.....

[Body4Life21]

good bench BUT for flat bench your middle finger should be on those lil small cirlce things near the end,, this will put more effort on your chest

[crystallinentity]

@Body4Life21 Yes, and all lifters should wear size 12 shoes...

[Body4Life21]

@crystallinentity watever dude try to bench 225 with wide grip not no bullshit closegrip where you get to cheat from yur tri's...... grow some nuts

[crystallinentity]

@Body4Life21 "cheat from yur tri's" lol, that's a good one. You apparently didn't understand what I was hinting at. I'm not surprised.

[VVillyVVonka]

@Body4Life21 You my friend are an idiot. I can show you close grip douchebag. I can do 185 with both hands touching each other for 10. Thats triceps. Here I have a pretty wide grip. I am not a huge guy, so my grip is probably not as wide as someone who is more broad with wider shoulders. Its people like you that make me sick. Mr know it alls, but in actuallity you know nothing. You go around giving wrong advice and make yourself look stupid. You are lame!

[VVillyVVonka]

@Body4Life21 Are you kidding me? There is no rule of thumb for benching you idiot. Look at Lee Priest, Ronnie Coleman, Jay Cutler, Branch Warren, Joel Stubbs...etc.. none of them go by this rule. They lift the way that works best for them. And I guarantee that my chest would dwarf yours. My chest is by far my best attribute Anyhow... If anyone agrees with me that there is no one right way to position your hands on bench, and that its preference, feel free to insult Body4Life21

[Body4Life21]

@VVillyVVonka First of all dumbass, all the personal trainers and bodybuilders i have seen recommend that kind of grip, and the closer the grip the more tricep your are using retard hence why close grip bench press works out yur tris alot the wider the grip the less tricep effort and more chest effort... this is common sense to everyone cept yu cause yur a ignorant lil dickhead......

[VVillyVVonka]

@Body4Life21 You must not know what close grip is fucking trailor trash. My hands are a good three feet apart. Where in your tiny brain do you get that that is close grip? Close grip is usually done with your hands anywhere between 6-8 inches apart. So.. apparently you still have no clue what you are talking about. And I actually do my close grip with my hands touching.. but i wouldn't suggest you try that.. i've seen you lift.. and i don't want you to hurt yourself.. PANSY

[rpfotsebeht]

Great bench bro!

[muzimuzi]

what can you bench these days at what BW vonka?

[udubbz11]

great lift, way to go

[pwalk123]

I would like to see you bench press 225x15 as you say pretty easy... i dont doubt you it's just hard to believe... i'm 163 i bench 225x10 sometimes 11 on my good days and my max is 315. i also can rep 80lb db's on shoulder press' for 10 on my last set . so post the video and do some justice

[zrx7769]

put your thumb around the bar!!!! one of these days your gonna regret not doing it

[DUSTY1373]

gay

[mccarthy155]

haha the tags are awesome --strong big huge pecs chest bench muscles large bulk MAN GUY!

[greghicksUS]

225 for 8 reps is an approximate max of 285

[hellobitches1000]

KEEP IT UP DUDE!

[m3t4ldude]

Did you just coughed pumping out the last rep? anyway awesome man! keep pushing yourself!

[VVillyVVonka]

LOL...! No.. that was my buddy to the side of me..lol. You can't see him.

[mqzmcq13]

what workouts do u do? im tryin to get my bench up but im stuck at 220

[VVillyVVonka]

Usually on chest days.. I start out with incline dumbbells. I usually warm up with the 70's for 12 reps. Then my actual workout consists of the 80's for 10 reps, the 90's for 8 reps, and the 100's for 6 reps. Then I move to the actual decline bench. Warm up with 135 for 12 reps. Then my workout consists of 185 for 10 reps, 225 for 8 reps, and 245 for 6 reps. Then I move to the fly machine. Do a warm up and three sets. Then pec deck, same thing.. and then dips. Thats pretty much it.

[VVillyVVonka]

Besides a few chest machines that I might throw in there. But this video is old. Hell.. over a year and two months old. I've improved alot and my strength is steadily increasing. My max now is around 280-285... and the most ever gotten on incline dumbbells was 115 lbs in each hand for 6 reps. I would say my max on incline dumbbells would probably be the 120's -125's for one rep. Dumbbells are probably my strongest point.

[mqzmcq13]

do you do split routines?

[VVillyVVonka]

What do you mean??

[mqzmcq13]

as is you do back and lats one day then shoulders and triceps the next day then chest and biceps the next day

[VVillyVVonka]

Of course.. Mondays-chest, abs and tris/ Tuesdays- Legs and bi's/ Wednesdays- shoulders, abs and traps/ Thursays- upperback and deadlifts/ Friday- abs, and whatever I feel like hitting. Saturday an Sunday I rest

[MrCatalano14]

@VVillyVVonka so you only work your chest once a week??? By the way thursdays sound like a pain in the ass :)

[VVillyVVonka]

Not really. Mondays are my gut wrenching chest days.. throughout the rest of the week I will hit some heavy chest for a set or two, and then move on to what I am actually there to work on.

[761375biguso]

keep doin somethin close to your max and do it for reps..... i got up to 315 with bench

[VVillyVVonka]

I am. Keep in mind this was over a year ago. I do 145 lb for a bout 15-20 reps for a warm up. Move up to 225 lbs for around 10 reps, move up to 275 for 2, and wait about ten min (let me chest and arms recouperate) and hit 295 for 1.

[shrammy26]

yeah i would have to admit this is some good shit. ill give props when i see it due. whats your bench now'a'days ?

[VVillyVVonka]

I maxed out at 285 and weight 160 now.. so not bad I guess.

[jayrperiod]

i max 275 but i can only do 185 lbs on incline

i do 225lbs about 7-8 times too

im 511 and weigh 170ls.

[1134BlackLabel]

I dont think anyone cares about your stats dude.

Just sayin.

[givemethat07]

cool?

[glueissticky00]

nice squat....

[CertifiedOddBall]

good reps, how much you lifting now adays???

[WeightLifterNerd]

max*

[WeightLifterNerd]

Nice work man!

if you can rep 225 for 8 reps, your may is probably around 275-285 now. Hitting it for 10 reps is usally 290-300.

[TheZ71monster]

@WeightLifterNerd true cause i can do it 6 times and my max is 260

[rctriplefresh5]

@WeightLifterNerd we've been on youtube forever lol.

[Nickadini]

Not trying to be a critic or anything but how tall are you bcuz u look like you weigh alot more than 150 cuz im 165 and much smaller. and if you are more solid that would make you look smaller anyway cuz u knw the concept

[VVillyVVonka]

5'8-5'9

[jackhole91]

that's some good lifting. very impressive for your weight.

[zkb24]

dam thats beast weight! hey im wondering if i can do 225 like 5 or 10 times....when u were doing that how much were u doing on the dumbbells?? and how much were u doing on the bar on incline?

[VVillyVVonka]

I was lifting around 100 lbs in each hand around 6 x with dumbbells and I was doing around 185-205 around 8 x with the bar on incline.

[CR250RidR]

god damn its not fair i weigh just as much as him and I can only get that once. I work hella hard to get my bench up 2. its bullshit.

[Devisty]

no wonder he ways 150. man work on your legs and you'll bench 300 in no time..

[VVillyVVonka]

Agreed. I worked out my first year without really working legs. I've just now thrown my legs into the equation and my weight is steadily going up. I now weigh approximately 157 lbs.

[VVillyVVonka]

@Devisty I agree. I need to work my legs alot more.

[harvsancho1986]

well, that is like 50 kgs on either side.

[DreamWorldFantasies]

I swore I seen that bar bend!

[Scott2920]

Daaaamn 1.5 times ur weight 8 times. U did those with perfect form and pure power. So confident you didn't even have a spotter! Ur pure strength!

[VVillyVVonka]

Appreciate it. I felt like I had another one or two reps in me.. but without a spot.. I didn't want to attempt it. I'm going to do another vid.. this time of my max. I'm aiming for 160-165. Wish me luck!

[rctriplefresh5]

160? u mean 260?

[VVillyVVonka]

I meant 260-265. Sorry

[luvmsclstuds]

perfect form/amazing power :)

[rctriplefresh5]

u shoulda had a spotter u had 9 in you good job though. you should try the 110s see if u can do more than me,i got them x2.5

[VVillyVVonka]

I will definatley try. Probably be Monday. That's my next chest day!

[rctriplefresh5]

dont use the rubber omes lol. btws u can prolly bench close to 300 flat