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74 REPS!!74 REPS!! 74 REPS!!


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The Official Bench Press Check List (AVOID MISTAKES!)

Train like an athlete step by step - athleanx com x athlete Subscribe to this channel here - bit ly 2b0coMW The bench press is one of the most classic powerlifting lifts you can add to your chest workout That said, it is one of the most complex simply because there are so many places in the lift that you can go wrong In this video, I created a check list to give your helpful reference for each of the most important places in the lift that you will want to get right so you can increase your gains and keep your joints safe in the process As a physical therapist, one of my biggest concerns will always be the long term safety of a movement as well as the risk to reward ratio of performing the lift In the case of the bench press, this is one of the most fundamental power moves that all athletes and novice lifters should master There are plenty of things that can go wrong however, and the joints like the shoulders, wrists, elbows and even your back can become vulnerable if you don’t get it right The first thing you need to note is where you are going to be doing the bench press in the first place Ideally, you’ll have access to a power rack that you can set up a bench in and have the appropriate pins in place to catch the bar should you fail If doing it here, you will also want to put the clips on the ends of the bar for added safety If you are training at home however, the clips might be best left off the bar just in case you get stuck under the bar and need a way to dump the weights to get out from under it Next the alignment of the bar in the rack and the bench on the bar is crucial to setting up a good lift Simple enough, but make sure that everything is centered before laying back on the bench Next look up at the bar and ensure that your eyes are at the same height as the bar itself This will set you up for a good liftoff from the rack Along the same lines, you want to be sure that your bar holders are not too high or too low If you arms are fully extended as you reach up for the bar then you are set too high and will have no leverage when it comes to lifting the bar out of its resting position Next focus on the position of your feet and your chest before initiating the liftoff Your feet need to be under your knees in order to be able to contract the glutes during the movement and add to your pushing power on the bench press If they are too far out in front of you, much of your pushing power will be lost before you even begin Likewise your chest must be arched This establishes a stable base of your shoulder blades pushing down and into the bench, which will act as a counterforce for the bar as you press it in the opposite direction Lift the bar and tighten the abs as you lower it down to the chest The bar path is crtiical Make sure it is traveling down and forward and not just straight down This will be more easily accomplished by keeping your elbows tucked closer to your sides, about 75 degrees away At the end of your set, fully straighten the elbows and then slowly allow the bar to travel backwards towards the catches From here, lower the bar once it has engaged the rack and you’re done A perfectly executed bench press set Let the chest gains begin, and let the healthy shoulders and joints continue! If you are looking for a complete training system that puts the science back in strength to help you get the most out of every lift while keeping the latest in sports medicine at the forefront of your workouts to ensure your gym longevity, head to athleanx com and get your ATHLEAN-X Training System Start training like an athlete so you can look like an athlete in the next 90 days and beyond For more chest workouts and videos on how to do the bench press and the best bench press for your upper chest, be sure to subscribe to our channel here on youtube at youtube com user jd

Brad Castleberry FAKE 150lb Muscle Up

To learn master more calisthenics skills, check out our Beast on the Barzz workout program here bit ly btx-releasethebeast ► Barstarzz BTX Our 12 Week Program For Calisthenics, Bodyweight Exercises bit ly 1UTnsL5 ►► Subscribe to our Youtube Channel bit ly 1NoyUOJ ►►► How To (Tutorials) Playlist bit ly 2gmc2js ►►►► Free Workout Routines bit ly 2gMfCoa ►►►►► Newest Videos bit ly 2h9Sov2 Brad Castleberry FAKE 150lb Muscle Up He posted this video on his instagram yesterday I personally hate doing videos like this but think its important to expose it for what it is because it can be misleading to a lot of individuals on whats possible and discredits a lot of great athletes that work really hard If you don’t who Brad Castleberry is, I believe he is a body builder who claims to hold numerous world records in different lifts A lot of videos our up on youtube of people claiming he uses fake weights A quick search of his name and you can find these although I will not be getting into this today I seen the video on my popular page claiming he did 150b muscle ups for reps After getting a bunch of negative comments he added a disclaimer to the caption saying “you can’t physically put 150lbs in a bad like that Don’t take life so serious, and always remember to stay positive” Unfortunately his original caption did not have this, he only added it after getting a lot of slack for faking the weight He also puts it at the very bottom under the hashtags so its real easy to miss Someways you can tell its not 150lbs is look how he passes the bag to his friend He drops it into his hand and his friend bears the weight likes its nothing Maybe 15lbs if even that He also strangely pulls the bag back really fast while his friend reaches for what could be the zipper While he is doing the muscle ups the bag waves up and down, hitting his head as he goes up Obviously 150lbs wouldn’t move like this It would probably knock you out if it hit you in the head with that much force Ω SHOP Ω ► barstarzz com shop Clothes, Equipment, Training Education -~-~~-~~~-~~-~- Want to know the secrets of mastering your body? Learn brand new skills? Get the body you have always desired? Well you found the right page! Barstarzz has been bringing daily content via our social media pages on exercise, and fitness using your bodyweight since 2009! Being the first to provide regular video content on how to learn the moves, the workouts, interviews, motivation, and inspirational content, from industry leaders You can learn more about us on our website, barstarzz com as for now leave a comment and we will try to answer it All feedback is appreciated wether a like, comment or share Thank you for all the support family Lets grow together We upload every Sunday! FAQ (Frequently Asked Questions) How to get started with Calisthenics? 1a) Buy a home pul up bar - Portable Pull Up Bar ► amzn to 2iKTCKy - Pull Up Tower ► amzn to 2jpoke2 1b) Find a park near you (if applicable) - Website Park Finder ► barstarzz com parks 2) Pick a workout routine that fits your intended goals - Barstarzz Btx Program ► bit ly 1UTnsL5 - Free Workout Routines ► bit ly 2gMfCoa 3) Find friends to help you stay on track - Barstarzz BTX Free Facebook Group ► bit ly 2jARx82 - Comment our posts with your City Country - Use #barstarzz on all social media, and search for people from your town How can I be Barstarzz? Just start representing and gather friends and family to train Promote positivity, unity health, and well being Represent hard, this can mean however you can think of wether it means through apparel, social media posts, or just being active in your community What do you use to film? Panasonic GH4 - amzn to 2jpjQ7e Do you only do bodyweight? This channel features of variety of people with separate training styles and programs that they run concurrently with Barstarzz training So the answer is dependent on the person in the video One thing stays true for all is most of their workout is Calisthenics somewhere near 75% Tutorials for your (X) move We have done many tutorials over the years, please check this playlist before requesting one bit ly 2gmc2js if something is missing please specify and we will add it to our list of videos Do you ship worldwide? Yes we do, and thank you very much for helping us bring you Grade A quality content ► barstarzz com shop How To Do Your First Pull Up ► s youtu be wuVnNxxk63Q How To Muscle Up ► s www youtube com playlist?list PL4k7Kw2pVLiNsE6gNxqYnbscZyc-

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