How to bench press for SIZE.

[Sean Summers]

A little while ago Pre put up a video about bench pressing. Here is my take...


http://youtu.be/4jgPMl5USGk

[Sean Summers]

Please post up any comments or questions and I'll try to get back to you ASAP.

[TT Eric]

Thanks for sharing!

I used* to very slightly touch the chest with the bar (and I have long arms). Giving a fist space is mostly to avoid putting a strain on the shoulders I guess ?

I said used cause I'm only doing dumbbell press now (flat, decline and incline), with dumbbell do you still aim to be at eye level at the top ?

Eric

[jack_krauser]

Chest day today. I will try this method and report back.

[XCompetitor]

EXCELLENT Video Sean.

[MuSuLPhReAk]

Great vid SS.

[Sean Summers]

Good question about not going full range....I forgot to address that in the video. No, by going full range you will have to activate other muscles when benching. Remember I don't like this and try to make the bench press an isolation movement as much as possible. I'm sure you've seen Pros training biceps - they don't fully extend their arms. Same reasoning. Try to keep all the tension on the target muscle.

[cog]

Well explained but we didn't get to see you bench.At one time i would bench with feet up.IIRC,Crystal tried talking about her bf benching this way some time ago....some people didn't appear to appreciate her contributions here...:)

[cog]

Keeping the tension on and not throwing the weight up...feeling the weight.I am curious as to what your difference in poundages are for this versus 5 rep power benching Sean.

[Hosehead]

Interesting video. As soon as my effing elbow heals and I can bench again I'll give this a try. One thing I am not entirely sure about Sean and that is are you saying it is more important to get a pump than to lift heavy with good form? I mean I can get a pump doing flat bench with any sort of ROM , weight or angle for that matter. Benching for me has always 'felt' like an isolation exercise to begin with. But the only thing that has ever added size is just plain benching heavier, albeit with strict form. I have seen that Cutler doesn't bring the bar to his chest nor does he lock out. But other pros do use a fuller ROM (99% won't lock out though) and have great chest as well. I'm not arguing with your method as I have yet to try it for myself but would you go so far as to say that what works for you might not work for me ? As far as a pump goes cable crossovers and dips give me the greatest pumps but I have no doubt they build bugger all size wise. Again , great video and I will try your way as soon as I am able to.

[TopHatPlus]

haha, nice vid, better lighting... would have made it a much better video >_< a demo would have been nice, you were very detailed, and you clearly explained why you made a video as well, good job. Thanks for sharing

[Sean Summers]

I'll try to get a video up of me benching but I just had my camera on a tripod. I have limited time to edit videos so this wasn't an option this time. If I get my wife to work the camera you'll be watching a Blair Witch Project sequel.

ROM is determined by feel in the muscle. When you use a full range you lose that. Locking out means that the tension is off the muscle and you don't want that.

What you guys have to realize is that I am showing you what I feel is the best way to pack on chest mass. It may not work for you (but I honestly believe it will). If you are looking for the one solution that fits everyone then you will be disappointed. Bodybuilding is not like that. Not in training and not in diet.

Lighting - sure....I'll send you my email and you can transfer some money to get my basement wired and lights installed.....LOL. I'll try to fix that.

Cog - I'm not interested in my 5 rep max poundages ... I'm only focused on the feel, max pump at the most weight that my target muscle can feel. You'll know when you are going too heavy when you feel the tension coming off the pecs and going more into the tris/delts. I personally don't care how much weight I use. The weight is there as a stress only not as an ego boost. All show and no go is very true.

Hosehead - It's not all about the PUMP - you just don't focus on one thing. It's about getting a pump in the target muscle while using max weight. Think about it this way....we all know the guy in the gym who has an incredible body part. Why is that? I'm positive he'll tell you that he gets a pump right away (and I've talked to many guys in the gym about this). That is what you want to strive for. The added stress will be the weight. Of course you can get a pump with cable crossovers and also with higher reps but you want to get a pump in the 6-10 rep range. Then you will be working some magic.

Keep posting up questions...maybe if anyone is in London we can get together for a workout and I'll show you what I mean.

[natenator]

Dan, do you feel that training this way has been born out of getting older and trying to save the joints or just how you've always approached training?

Getting older my joints are going to shit but having a hard time giving up the heavy weight. Not because of ego but it feels (at the time lol) to lift as heavy as I can.


I'll try to get a video up of me benching but I just had my camera on a tripod. I have limited time to edit videos so this wasn't an option this time. If I get my wife to work the camera you'll be watching a Blair Witch Project sequel.

ROM is determined by feel in the muscle. When you use a full range you lose that. Locking out means that the tension is off the muscle and you don't want that.

What you guys have to realize is that I am showing you what I feel is the best way to pack on chest mass. It may not work for you (but I honestly believe it will). If you are looking for the one solution that fits everyone then you will be disappointed. Bodybuilding is not like that. Not in training and not in diet.

Lighting - sure....I'll send you my email and you can transfer some money to get my basement wired and lights installed.....LOL. I'll try to fix that.

Cog - I'm not interested in my 5 rep max poundages ... I'm only focused on the feel, max pump at the most weight that my target muscle can feel. You'll know when you are going too heavy when you feel the tension coming off the pecs and going more into the tris/delts. I personally don't care how much weight I use. The weight is there as a stress only not as an ego boost. All show and no go is very true.

Hosehead - It's not all about the PUMP - you just don't focus on one thing. It's about getting a pump in the target muscle while using max weight. Think about it this way....we all know the guy in the gym who has an incredible body part. Why is that? I'm positive he'll tell you that he gets a pump right away (and I've talked to many guys in the gym about this). That is what you want to strive for. The added stress will be the weight. Of course you can get a pump with cable crossovers and also with higher reps but you want to get a pump in the 6-10 rep range. Then you will be working some magic.

Keep posting up questions...maybe if anyone is in London we can get together for a workout and I'll show you what I mean.

[Talo]

Interesting.

So your saying that this is the way to build chest size and Ted's way is to build strength ?

I don't understand because we have seen Ted cut down and on a bodybuilding stage and it dosent look like he is lacking chest size and if that's the way he benching then it really dosent matter which way you bench.

Lots of powerlifter's and bodybuilders ( johnny jackson and branch warren come to mind )bench that way and granted they are after a one rep max , but they do have big chests muscles , they / most just have more fat covering them :)

It was an interesting video and thanks for taking the time to do it.

[JMP]

What you guys have to realize is that I am showing you what I feel is the best way to pack on chest mass. It may not work for you

I think this is the key here , this entire board is about sharing ideas , some may work for you others may not ....but at the very least here's another "tool" to perhaps trying it another way.

Good Post SS

[TopHatPlus]

hehe it may be a tad over board but try one of these http://www.canadiantire.ca/AST/browse/3/HouseHome/Lighting/WorkLights/PRD~0524046P/500W+Twin+Head+Halogen+Work+Light+on+Tripod.jsp?lo cale=en put some frosted plastid over the end to diffuse the light and you will have almost professional quality lighting =D

[Hosehead]

I'll try to get a video up of me benching but I just had my camera on a tripod. I have limited time to edit videos so this wasn't an option this time. If I get my wife to work the camera you'll be watching a Blair Witch Project sequel.

ROM is determined by feel in the muscle. When you use a full range you lose that. Locking out means that the tension is off the muscle and you don't want that.

What you guys have to realize is that I am showing you what I feel is the best way to pack on chest mass. It may not work for you (but I honestly believe it will). If you are looking for the one solution that fits everyone then you will be disappointed. Bodybuilding is not like that. Not in training and not in diet.

Lighting - sure....I'll send you my email and you can transfer some money to get my basement wired and lights installed.....LOL. I'll try to fix that.

Cog - I'm not interested in my 5 rep max poundages ... I'm only focused on the feel, max pump at the most weight that my target muscle can feel. You'll know when you are going too heavy when you feel the tension coming off the pecs and going more into the tris/delts. I personally don't care how much weight I use. The weight is there as a stress only not as an ego boost. All show and no go is very true.

Hosehead - It's not all about the PUMP - you just don't focus on one thing. It's about getting a pump in the target muscle while using max weight. Think about it this way....we all know the guy in the gym who has an incredible body part. Why is that? I'm positive he'll tell you that he gets a pump right away (and I've talked to many guys in the gym about this). That is what you want to strive for. The added stress will be the weight. Of course you can get a pump with cable crossovers and also with higher reps but you want to get a pump in the 6-10 rep range. Then you will be working some magic.

Keep posting up questions...maybe if anyone is in London we can get together for a workout and I'll show you what I mean.

Thanks for the reply. I figured that's what you meant, a combination of both getting the pump ( and we know that we are hitting the target muscle once this occurs ) and using as much weight as we can with that 6-10 rep range. I just wanted to make sure I wasn't reading anything else in to it. I have always benched right to the chest and have never thought about pushing it back up with an arch. I have always heard that most torn pecs and shoulder injuries will occur at the chest level but then again I don't use the kind of weight that one would expect to tear anything either. On the other hand is there any evidence that stopping short puts increased stress on the triceps? I'm not an expert but would that not require a relatively small muscle to become increasingly involved in firing up the load ? Just wondering.
I am no where near London but if you are ever back in Bellevegas I could hook up for a training session. I have a Goodlife membership. BTW - there used to be a monster bodybuilder/powerlifter/strongman who worked at Body Systems in Belleville who recently benched 615 legal. Apparently he now has the raw Canadian record but was dissapointed with that lift. Ever heard tell of this dude? I watched him do 500 x 4 with strict form a few years ago. Goes around 6ft4 340ish.

[Sean Summers]

Talo – For every example you give me of a bodybuilder with a big chest who lifts like a powerlifter I can give you an example of a powerlifter with a small chest who lifts like a powerlifter. Like I mentioned previously…you have to increase your strength for the lift but that is just one variable you can modify to cause growth. Bodybuilding is about lifting with the target muscle not engaging your legs to lift a weight off your chest. Sure the guys with big chest who lift 500 lbs are impressive. I’m sure Ted can do that (or damn close to it)….but I can lift 225 lbs and I have just as big of a chest. Why lift 500 to get results I can get with 225? I know my joints are thanking me for this decision.

Hosehead – I wouldn’t say I am arching what I am doing is flexing my chest. As for the range question I know that when I am fully stretched out it’s more than just my chest flexing so that is why I stop short – I want to keep as much tension on the chest. Belleville – not with my current job….just never down that way.

Nate – yes, working out this way is better as one gets old – less stress on the joints. But it is also ideal for when you start out also.

I’m not saying you shouldn’t be lifting heavy weights (heavy is a relative term) – what I’m saying is that you had better be flexing the target muscle while lifting that weight. Otherwise you are not getting the full benefits from the lift. Use benching for your chest. If you want to involve your legs then squat.

[GYMBRAT]

great vid great info, thx

[#8]

As someone who is tall and has long ass arms I can attest that this method of benching has taken the pain out of my shoulders and helped me pack on size I never had before. I have trained personally with SS only one time but following this method has seriously increased my bench potential. Short of my separated shoulder injury 6 weeks ago I was pressing more weight with less pain and for more growth than I ever had before.

I HIGHLY recommend his training counsel if one is looking for help from a vet who knows what he is talking about. You should see this dude in person too. Hes a beast.

[tex]

interesting take on benching......whatever works for you.......

[blp]

you look like a freaking monster !!!!

[Sean Summers]

I'm coming for you BLP!

[Praetorian]

The key to maximum development in regards to training is correct form and optimal intensity...you can get development from training other than this but it wont be maximum.
P

A good article illustrating this below:

Locked and Loaded
Loading Patterns for Strength and Muscle Gains
by Christian Thibaudeau


Besides exercise selection, the most important factor involved in developing size and strength is the nature of the load. This is a function of three separate but interrelated elements:

1. The magnitude of the load (amount of weight used)

2. The number of reps per set (dictated by the magnitude of the load)

3. The loading pattern


Intensity, Hypertrophy, and Training Experience

Your body adapts to training-induced stress by making itself stronger and more resistive to physical loading. In simpler words, the more experienced a trainee is, the better his body is built to tolerate training stress.

To explain that fact, we can use a simple analogy: A man starts to work a physically demanding job (e.g. farm work). He does manual labor tasks eight hours a day. At first he'll get extremely tired by the end of the day and be painfully sore the next morning. But over time, the more experienced he becomes at his job, the daily workload doesn’t affect his body as much. His body has adapted to the very brutal physical demands of his work.


Christiane knows a thing or two about manual labor, having worked on a farm for years.
Same goes for strength training (which is basically artificial manual labor). The more years a trainee has put in, the better his body is at handling training related stress. So it should be obvious that the more experienced a trainee is, the higher the training stress level should be to elicit progress.

There's also what's called an "optimal intensity threshold" (OIT) that must be surpassed if maximum hypertrophy is to be stimulated. You can use all the advanced methods in the world or perform sets until the cows come home, but if you don’t train past that threshold you won’t stimulate maximum growth.



Now understand that even if you train under the optimal intensity threshold (or even under the acceptable intensity range), you can still stimulate some muscle growth. However, this increase in muscle size will mostly be of the non-functional type. This is called sarcoplasmic hypertrophy and it refers to an increase in the elements of the muscle cell other than the muscle fibers. As a result of this type of hypertrophy, a muscle can get bigger but its strength won't improve much, if at all.


For maximum muscle growth, a trainee should spend most of his training time in the functional and total hypertrophy zones. Training volume should be divided about 40//40 (percent-wise) between those two zones (normally use the functional hypertrophy zone for compound exercises and the total hypertrophy zone for isolation exercises).

Every once in a while (the other 20%), it’d be smart to spend some time in the strength zone because this will increase myogenic tone (muscle tonus), creating a more dense and hard look. It'll also increase the capacity of the nervous system to recruit muscle fibers which will enhance the effect of the subsequent bouts of hypertrophy training.

Strength-endurance work (especially when used with short rest intervals) can help with fat loss, vascularization, and even serve as active recovery if the loads used are very light.


See link for complete article with zones etc.

http://www.t-nation.com/free_online_article/sports_body_training_performance/locked_and_loaded

[CGE]

Thanks for the video - I've been struggling specifically with inner-chest development as of late. I think it's because I have transitioned back to a home gym and I'm using dumbells exclusively. I focused heavily on proper mechanics (also stepped down in weight about 15%) during my early morning workout with a spotter to help get in a good set position. I felt this was key in averting any wonkey initial set movement that would throw my 'arc' off or put more emphasis on shoulders, etc. for the remainder of the set.

Still a work in progress, but it was the first chest workout in months that I felt the burn all across the chest w/ both incline (a lesser arc) and flat.
Thought I should add that I am working with a rep range of 12-15, size is not my primary goal due to the kinds of sports I train for.

@SeanSummers - When doing a decline bench with a starting position on the sternum, are you pushing with an arcing movement over the eyes like flat bench?

@Praetorian - thanks for the link.