pushup plyometrics for a bigger bench press

[balleroj319]

Hey Daniel, I have your program and I'm just wondering how you would recommend incorporating upper body workouts into the program because I haven't seen you talk about upper body all that much. Thanks.

[ShaiTheGift108]

So If I do this once a week and bench max once a week, for 6 weeks, I can possible add 30 pounds to my bench??

[jumptrainee1]

@ShaiTheGift108 that's what happened for me. I won't make any promises about what will happen for you

[ShaiTheGift108]

@jumptrainee1 Oh ok cool. Yeah my bench is at 200 right now. Ima try to get 230 by the end of the year.

[ShaiTheGift108]

So ALL u do was those above push ups ONCE a week and Max ONCE a week?? And ur bench went up 15 pounds in JUST two weeks???

[jumptrainee1]

@ShaiTheGift108 correct. I ended up gaining 30 pounds total in 6 weeks

[MyMantenna]

Neat way to hide that you are on your knees :)

[beau3and46]

how many days a week do you do this?

[es696]

to people watching this. make sure your neck isnt cranked back like his. dont look at yourself in a mirror. keep your neck in line with your spine to avoid injury

[jumptrainee1]

@es696 I disagree. there is a reflexive connection between extension of the neck and extension of the limbs. fighting your reflexes is what may cause injury

[es696]

@jumptrainee1 - Turning your head in any direction puts you at risk of a muscle spasm by putting extra stress on your lateral neck muscles. The urge to look around can also irritate the cervical facets, joints that help keep the spine in line.

[es696]

@jumptrainee1 - Think about it this way; would you ever want your neck in that position while bench pressing? Probably not =)

[jumptrainee1]

@es696 people naturally drive their head back into the bench while pressing because of that reflex I mentioned. neck extension naturally accompanies limb extension. I never said anything about turning the head

[es696]

@jumptrainee1 - i meant tilting/turning. its just like when your at the bottom of your deadlift. you keep your neck in line with your spine and you don't look in the mirror... its common sense. here are a few examples of perfect form for a plyo pushup: watch?v=T-MapglnDGQ and/or watch?v=rGkJZoycSr8

stay safe

[jumptrainee1]

@es696 actually most people look up as they deadlift, because once again, since the hips are extending, the neck naturally extends. that's just the way it is

[AndrewdWatters1]

@jumptrainee1 just because there's a reflex to extend your arms when your neck extends doesn't mean it's good form, or smart to do during pushups or a bench press. I'm glad you have more knowledge of basic anatomy than the average joe performing these exercises (i mean that sincerely) but purposefully extending the neck puts extra tension on the traps (a muscle essential for stabilizing presses) and isn't a good idea.

[jumptrainee1]

@AndrewdWatters1 I'm not talking about purposefully extending the neck. I'm talking about letting it extend naturally. Reflexes exist to protect the body. And the traps are not in a vulnerable or dangerous position during pushups. There's no issue to be concerned about there. You might as well say it's not good to grimace while lifting either, because it puts extra tension on your cheek muscles.

[Oceanfap]

somehow this reminds me of the bird from aeon flux with hands for feet :p

[CclassicsX]

how long is the rest between sets and exercises?

[leon5676]

ive been watching your videos for a loooooooong time(since you had to pay for the program) and ive only noticed one mistake

you dont care about bench press?upper body realy helps one's increase vertical leap

[jumptrainee1]

@leon5676 well you definitely use your arms when you jump, but unless you have terribly weak arms I don't think increasing your bench increases your upward power from the arm drive

[ubermensch81]

15 pounds in 2 weeks ?? wow .. thats awesome ... some of the most educational vids ive found on youtube ... thanks for the uploads ...

[PhilTheair]

is this be good for fighting sports too?

[bigceej69]

looks like hes being raped

[279ilovekatestricker]

how many times a week did you have to do this exercise to get your bench weight up that much

[XxGilesFootball66xX]

I am 15, i'm 5'11", and 230 lbs. i maxed out last week and i got 405 on squats, 255 on bench, and 225 on hang cleans and i ran a 40 in 5.22 is this good for my age?

[davidkirbymusician]

@XxGilesFootball66xX This made me lol uncontrollably

[lbjfanwitness]

@XxGilesFootball66xX the weight lifting is definitly good for ur age. but the being 5 11 and 230 means ur fat

[freejumptraining]

Curious what your bench went up from... starting weight.

[jumptrainee1]

@freejumptraining 225 to 255 in 6 weeks

[atlista]

Do you think if you do this workout, at least 3 times a week, you can see some results in your arms? I have pretty weak arms in comparison to my legs/lower body, I need to get some movement in my arms...What you think?

[jayvonmoore]

ay bro i'm seen a couple of your videos and they seem to be the truth. I'm 18 and i bench 260 and i squat 315. Do you have any advice to make those numbers roll forward becuase i'm tryna get ready for college football.

[jumptrainee1]

well you obviously know how to lift. it's just a matter of making smart training adjustments and getting good recovery with rest and nutrition. If you get stuck, try a new technique like doing negatives or using bands. new stimuli usually provoke gains. go to my blog and email me if you want more help

[jayvonmoore]

i've never done negatives or isometrics before but i'll try it. Thank i appreciate it.  i'll check out your blog also

[lordvoldemort578]

@jumptrainee1 What days should I do this You said 2 weeks How many days did you do this In those 2 weeks Im 15 and I can Bench 285 on a good day and that 15 pounds would put me at 300 Also Should I just drink Whey Protein or Muscle Milk? Im not drinking creatine.

[killerkakaz]

they make my hands hurt ...

[asacestt]

hey i've been doing these but i don't feel any burn for the first excercise and second to last excercise and i dont feel sore the next day ... is this right??

[jumptrainee1]

these exercises are supposed to train explosiveness. feeling the burn is not a goal. I got sore when I did these, but as long as you know you used max effort, not getting sore just means you recovered well

[heightboosting]

nice excercise. have you tried isometrics bench presses?? or any other isometric excercise?? isometrics are really good

[taylor21horton]

hey man. wats your whole upper body routine, and can lifting upper body ruin your shot?

[jumptrainee1]

it changes all the time. I keep it simple, basically focus on bench, pullups, chinups, and shoulder press. I'll work on adding some examples to my blog

[taylor21horton]

thnks man. hey wats the link to your blog? i cant find it anymore

[jumptrainee1]

its in the video description of every video

[taylor21horton]

haha no like those ezine articles u used to have. wheres the links to those?

[jumptrainee1]

I'm rewriting a lot of those and moving them to a different site. They'll show up on my new blog slowly

[taylor21horton]

ah i see. btw do u do any exercises or anything to increase your ability to jump with the ball in your hands?

[jumptrainee1]

just practice it. and if your grip is weak, keep a ball around and make a habit of palming it all the time

[taylor21horton]

i see thanks. its not rlly a grip problem with me, cus my hands are pretty big i can palm the ball easily. its just when i jump with the ball off 2 legs trying 2 dunk, i hardly get up yet without the ball i get up so much higher. im just gunna keep practicing it

[WATTNOT69]

FREAK

[nba8340]

yeh man just watching the vid again sick stuff, just thinking that like lower body plyos unless you have built a decent upper body strength base you won't reallly get the benefit of them either

so for beginners this might not be that useful

[jumptrainee1]

yeah I imagine you should be able to at least bench your body weight before doing these

[Lolercopterz]

dam i did these and my bench went up after a week no joke.

[taylor21horton]

hmm this looks interesting. hey how high do u suggest being able to get your hand over the rim when you dunk. without the ball i can get about half my hand over the rim off a two foot jump but when i have the ball i cant get up nearly as high

[jumptrainee1]

to dunk consistently you want your whole hand over the rim. Also just practicing jumping with a ball will help cuz its a different skill than just jumping. Also make palming a ball a habit to get good grip strength and lastly work on flexing your wrist to push the ball down through the hoop

[taylor21horton]

ok thanks man i appreciate it. how many days a week should i do these pushup plyometrics?

[jumptrainee1]

ive just been doing the workout once a week and benching 3-4 days later

[nba8340]

nice man, so what did is ur bench now

[jumptrainee1]

250 last week

[jumptrainee1]

255 yesterday

[cheke64]

stretch reflex in the upper body interesting.