https://www.nutra-365.com/tags/bench/ Sat 12 Sep 2026 05:14:27 +0200 https://www.nutra-365.com/videos/363/building-a-bigger-bench-press-everything-you-need-to-know-mark-bell/
The ultimate bench press is when form, technique, speed and power converge to move the maximum amount of weight. Here are 8 tips to help you put it all together and break some PRs. ► 20% Off Mark Bell's Sling Shot & Accessories: https://bbcom.me/2x3BSXG | Athletes | Mark Bell ►http://bit.ly/2tcvsSi Steve 'Forsaken Warrior' Johnson ► http://bit.ly/2tctTUA IFBB Women's Physique Pro Lauren Quinn ► http://bit.ly/2tcUhOb There's more to improving your bench press than adding weight. Pro powerlifter Mark Bell offers some valuable pointers to help you get the most out of every bench you do. Mark Bell is a professional powerlifter, inventor of the Slingshot… and owner of Super Training Gym in Sacramento, California. He's a strong guy whose competition achievements include a 1,025-pound squat, a 738-pound deadlift, and an 832-pound bench press. The dude knows what he's doing. So what better person to show you how to do benches the right way? | Mark Bell's 8 Tips for a Better Bench | 1. Develop a Pre-Lift Routine ► 1:21 2. Use the Bar to Get Into Safe Position ► 2:00 3. Initiate the Lift and Make It Easy On Your Spotter ► 10:53 4. Take the Bar Through A "J" Path ► 28:00 5. Don't Overlift at the Top End ► 14:45 6. Experiment with Lifting Shoes ► 12:10 7. Four Ways to Improve Your Lockout ► 20:00 8. Practice Practice Practice ► 25:00 As Bell knows well from all his years of competition, you need to have a constant when you're going from one gym to the next to compete. "You want to get a routine down for every piece of this puzzle, which is bench pressing,' He says. "You want to etch your routine deep in your mind and your body so that as you go to different competitions--as the lights and the crowds change and the bench and the weights change--you've got one thing that stays the same: You and your routine." When you first lay down on the bench, you naturally get into a position that's comfortable. But then you need to use the bar to get into a position that's maybe less comfortable but a lot safer. Bell's biggest piece of advice is to use the bar to lift your yourself up off the bench and then, as you settle back down on the bench, to give you room to roll your shoulder blades inward and downward towards your hips. As he like to put it, "Jam your shoulder blades into your back pockets." If you're benching enough weight that you need a spotter to help get the bar off the rack, Bell says to do it in a way that makes it easier on them, and that puts you in the right position to bench the weight. "A common mistake Bell sees is that "when they're taking the bar off the rack, many lifters will push toward the guy who's helping them. If anything, you want to try to pull the bar out of the rack." When you take the bar off the rack, you bend your arms to bring the bar to your chest. Bell says to flex your chest as high as you can while keeping your lats tight. As you come out of the bottom of the bench, flare out your lats to recruit their maximum power. ========================================­===== | Bodybuilding.com | Sales & Specials ► http://bbcom.me/2q1djSY Fitness Articles ► http://bbcom.me/2q1p7Vq #1 Online Supplement Store ► http://bbcom.me/2q1os6y Free Fitness Plans ► http://bbcom.me/2q1dhKU #1 Women's Fitness Site ► http://bbcom.me/2q1ouvc ========================================­===== | Follow Us | Twitch ► http://bit.ly/2q1dttE YouTube ► http://bit.ly/1RSJFa4 Facebook ► http://on.fb.me/1lomhpr Instagram ► http://bit.ly/1LzBxab Twitter ► http://bit.ly/1RSJQlL Google+ ► http://bit.ly/1NRe8qu Pinterest ► http://bit.ly/1OOZgY4 Spotify ► http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Mon 26 Jun 2017 16:01:29 +0200 https://www.nutra-365.com/videos/363/building-a-bigger-bench-press-everything-you-need-to-know-mark-bell/ https://www.nutra-365.com/videos/407/mark-bell-silent-mike-on-the-way-of-the-powerlifter-the-bodybuilding-com-podcast-ep-9/
The world's strongest coach, Mark Bell, discusses powerlifting, CrossFit, and his vague recollections of his first meet. If you know these guys from their YouTube channel or podcast, Mark Bell's PowerCast, you know that nothing is off limits! ► 20% Off Mark Bell's Sling Shot & Accessories: https://bbcom.me/2IPfN1k Download Links ► http://bbcom.me/2kwkYbA Full Transcript ► http://bbcom.me/2kNV1RQ | Highlights | - How "Silent Mike" became silent - The story of Mark Bell's first meet… or what he remembers of it - What makes powerlifting more approachable than Olympic lifting, CrossFit, or bodybuilding - Why we're all bodybuilders deep down - How competition gets your priorities in line - The most important things to know before your first meet - The percentages you should nail before your first meet - Why Mike prefers 3RMs to 1RMs - Why Mark has embraced CrossFit and trained CrossFit athletes - Do online haters impact strong people? - The most important contributions of CrossFit to the larger strength training community - How to squat right: Watch more videos, use less weight - Is this the golden age of strong women? - In defense of "cookie cutter" training - How to set your strength-building expectations - Powerlifting is "boring as shit"--and that's a good thing ========================================­===== | Mark Bell's Recommended LIfting Gear | Original Sling Shot ► http://bbcom.me/2kwHQbc - Great for Bench! - The First of its Kind Performance Enhancing Sportswear! Sling Shot STrong Knee Sleeves ► http://bbcom.me/2kwAWlZ - A Strong Knee Wrap Built For Convenience And Comfort - Designed To Be Strong And Comfortable Enough To Leave On For Your Entire Workout Sling Shot Wrist Wraps ► http://bbcom.me/2kwlxCe - 26" Wraps! - Specifically Designed To Be Worn On Your Wrist, Elbow, Forearm Or Knee! ========================================­===== | Bodybuilding.com | Fitness Apps ► http://bbcom.me/2kwId5A Sales & Specials ► http://bbcom.me/2kwk9j4 Fitness Articles ► http://bbcom.me/2kwpDdH #1 Online Supplement Store ► http://bbcom.me/2kwpPJW Free Fitness Plans ► http://bbcom.me/2kwAvse #1 Women's Fitness Site ► http://bbcom.me/2kwyL27 ========================================­===== | Follow Us | YouTube ► http://bit.ly/1RSJFa4 Facebook ► http://on.fb.me/1lomhpr Instagram ► http://bit.ly/1LzBxab Twitter ► http://bit.ly/1RSJQlL Google+ ► http://bit.ly/1NRe8qu Pinterest ► http://bit.ly/1OOZgY4 Spotify ► http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Thu 02 Feb 2017 13:09:09 +0200 https://www.nutra-365.com/videos/407/mark-bell-silent-mike-on-the-way-of-the-powerlifter-the-bodybuilding-com-podcast-ep-9/ https://www.nutra-365.com/videos/423/quick-20-minute-upper-body-workout-ifbb-pro-brandan-fokken/
You can hit this workout once or twice a week pretty easily. It'll take you no more than half an hour. Let's get after it. Get the Full Workout ► http://bbcom.me/2fRDZCS Dymatize Supplements ► http://bbcom.me/2fOdr5b ========================================­===== | Recommended Supplements | ISO-100 Protein ► http://bbcom.me/2fOmJ11 - Whey Protein Powder for Building Muscle* - Ultra-Fast Absorption to Build and Repair Muscle* Elite Protein Bar ► http://bbcom.me/2fOfZAB - At-Least 25G Of Protein In Each Delicious Bar - 4G Or More Of Bcaas Proven To Help Build Muscle And Aid Recovery* ========================================­===== | Bodybuilding.com | Fitness Apps ► http://bbcom.me/2fOj7fN Sales & Specials ► http://bbcom.me/2fOcHx8 Fitness Articles ► http://bbcom.me/2fOaQse #1 Online Supplement Store ► http://bbcom.me/2fOhH4R Free Fitness Plans ► http://bbcom.me/2fO73er #1 Women's Fitness Site ► http://bbcom.me/2fObYf6 ========================================­===== | Follow Us | YouTube ► http://bit.ly/1RSJFa4 Facebook ► http://on.fb.me/1lomhpr Instagram ► http://bit.ly/1LzBxab Twitter ► http://bit.ly/1RSJQlL Google+ ► http://bit.ly/1NRe8qu Pinterest ► http://bit.ly/1OOZgY4 Spotify ► http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Wed 30 Nov 2016 20:17:25 +0200 https://www.nutra-365.com/videos/423/quick-20-minute-upper-body-workout-ifbb-pro-brandan-fokken/ https://www.nutra-365.com/videos/455/countdown-to-bigger-pecs-craig-capurso/
Spend an hour with Craig Capurso as he shows you how to get the most out of 60 minutes in the gym. His Super 30 chest workout is one you and your pecs will never forget! ► Get the Full Sets & Reps for this Workout: https://bbcom.me/2pnCkMy ► Shop Bodybuilding Signature Supplements: https://bbcom.me/33GOW05 ► All Access 7-Day Free Trial: https://bbcom.me/2BkhZu1 ► Subscribe: http://bit.ly/2DK5lGD Want to try one of the most brutal, effective chest workouts on the planet? Then you're in the right place. This chest workout is a part of my Super 30 training program. I built it to help busy people get great results in the gym without sacrificing a lot of time. It's fast, furious, full of heavy iron and short rest periods, and it will smoke your chest. Super 30 consists of six exercises all done with different repetition schemes. Each of these rep schemes totals 30 reps. If that doesn't already sound intense enough, your rest periods are also limited to 30 seconds between sets. The lifting portion of this workout will only take you about 30 minutes. I get it, 30 minutes doesn't seem like enough time to get results, but I promise: It's plenty. We're going heavy and we're going hard. The limited rest you'll get between sets and exercises means you'll be moving for the entire 30 minutes. After that, you've got 30 minutes of cardio. Then you're done. That's how Super 30 works: Put an hour of hard work in the gym, maximize your time and intensity while you're there, and then get on with your day. Sure, you'll like the extra free time you have, but you'll like the results even better. Don't think it'll work? Hit this chest workout. I guarantee you'll come out a believer. It's chest day, baby. Let's grow! A lot of people think they move fast in the gym. This workout will teach you that you're not moving fast enough. When you rest for 30 seconds in between pushing heavy loads, you're going to find it's a completely different workout than you've been doing. The next 30 minutes are going to be intense. If you're not sweating, you're doing it wrong! | Reverse-Grip Decline Bench Press | I put the decline bench into this workout because it targets the lower chest, but I also reversed the grip to engage the upper chest. So, this lift is a full-blown mass builder. I like doing this exercise in the Smith machine because it eliminates the need for a spotter. We're going heavy! Using a machine is a much safer, smarter idea when you train alone. If you know me, you know that I like starting with the heavy portion of the workout. I want to push heavy weight first when I have all the energy. So get heavy! Take a few warm-up sets to work up to a heavy working weight. We're only doing three reps at a time, so get aggressive. Don't forget to limit your rest to 30 seconds. It's an essential part of this program. Keep a timer handy or a clock in your field of vision. Live and die by the clock. | Single-Arm Alternating Dumbbell Press | Before you hit this 5x6 lift, do a small weight check to find your 5-rep max. Once you get there, focus on squeezing each rep and using your mind-muscle connection to move each pec individually, one side at a time. Push it. You only have 5 reps, so give it all you got. All the energy you expend during your rest—like picking up and dropping the weight—has been accounted for. I'm not letting you completely rest—that's just part of the program. We're doing our best to maximize intensity to get through these varying rep ranges. ========================================­===== | Follow Us | ► Twitch: http://bit.ly/2q1dttE ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Fri 05 Aug 2016 04:05:32 +0200 https://www.nutra-365.com/videos/455/countdown-to-bigger-pecs-craig-capurso/ https://www.nutra-365.com/videos/500/chest-and-shoulders-smash-workout-kizzito-ejam/
Kizzito Ejam calls this his shoulder-pad workout, because it zeros in on his upper pecs and front delts. "You won't get bigger without them both coming up," he says. ► Get the Full Sets & Reps for this Workout: https://bbcom.me/2peLRFV ► Shop Bodybuilding Signature Supplements: https://bbcom.me/2pSSvBr ► All Access 7-Day Free Trial: https://bbcom.me/2Phrxyo ► Subscribe: http://bit.ly/2DK5lGD His approach—as you'll see in the video—is Ejam at his freewheeling best: fun, athletic, and unconventional. Even if you're not inclined to do his workout, you'll find some of his exercise variations novel and perhaps a good fit for your own routine. One caveat: Beginners should focus on training chest and shoulders more comprehensively than this more focused workout allows. This workout is best suited for lifters who are a little more advanced. | Kizzito's Kitchen-Sink Approach | The basic workout structure is conventional: Multijoint mass-building movements are done first, followed by single-joint exercises and what he calls "shaping" movements. But there are all sorts of deviations from standard fare along the way. Here's a closer look at the routine, in order. | Push-Up | Everyone has a different degree of strength on this basic warm-up move. Ejam suggests taking as many sets as you need, so long as you reach 30 reps total. In a flash of his trademark showmanship, Ejam does it all in a single set. | Incline Barbell Press | After a warm-up set, Ejam loads up the weight for 4 sets of just 6 reps. In a nod to a technique he learned from four-time Mr. Olympia Jay Cutler, Ejam takes a momentary break in the set if he can't reach his rep target, perhaps no longer than 5 seconds, and then continues going until he reaches his rep target. | Incline Dumbbell Press | Ejam uses an incline that's slightly less steep than the one he uses for the barbell version. He also uses a relatively lighter weight for 8 reps while also cutting his rest periods to 45 seconds. He recommends choosing a weight that makes the last rep a real struggle. | Guillotine Press | Ejam jams over to the flat bench for this movement, aptly named because it entails lowering the bar toward your neck. (We recommend using a spotter for that reason.) Ejam notes that because of the angle, you'll likely have to use less weight than you do with the flat-bench barbell press. He aims for 15 reps per set. | Supinated Smith Machine Shoulder Press | If you were looking for the move that delivers a "push-up-bra effect," according to Ejam, you'll find it here. The supinated grip is new for many lifters, but drawing your elbows forward clearly marks its intended target: the anterior delts. Ejam also doesn't go anywhere close to full arm extension, effectively eliminating the triceps from the movement. Shoulder presses also recruit the upper pecs. While this exercise could be done with a seat back, Ejam prefers to sit on a flat bench to make his core work that much harder to stabilize him. The target here is 12 reps. | Low Cable Cross-Over | Lowering the pulleys to their bottom-most position shifts the emphasis of this single-joint move to the upper pecs. Ejam locks his elbows in a slightly bent position and holds that arm position throughout. After completing 12-15 reps, Ejam moves quickly to the second half of the superset. | Low Cable Press | Still using an underhand grip, Ejam now unlocks his elbows and does short presses in front of him through a very short range of motion. Like the cross-over, this move falls right on the upper chest and front delts. Without extending his elbows, triceps involvement is minimized. He toughs these out, barely completing his target of 8-12 reps. After a brief rest, he completes the superset two more times. | Bodyweight Dip for Chest | The final exercise pairing couples this multijoint bodyweight move with a single-joint exercise for the front delts. Ejam can do about 8-12 dips, but if you can't do that many, use an assisted-dip machine. Regardless, the idea is still to reach complete muscle failure. To keep those dips focused more on your pecs and less on your triceps, lean forward! After finishing the reps, go right into the next exercise. ========================================­===== | Follow Us | ► Twitch: http://bit.ly/2q1dttE ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Thu 17 Mar 2016 12:27:46 +0200 https://www.nutra-365.com/videos/500/chest-and-shoulders-smash-workout-kizzito-ejam/ https://www.nutra-365.com/videos/531/steve-cook-s-strength-building-chest-back-workout/
Suffering from a bad case of upper-body blues? Build the strength and size of your chest and back with Steve Cook's hardcore superset workout! ► Calculate Your One-Rep Max: https://bbcom.me/2orXuc3 ► Get the Full Sets & Reps for this Workout: https://bbcom.me/2MZozgq ► Shop Bodybuilding Signature Supplements: https://bbcom.me/31XF7cO ► All Access 7-Day Free Trial: https://bbcom.me/2PuDznT ► Subscribe: http://bit.ly/2DK5lGD Before we get to the good stuff, let me be clear: This isn't some pretty-boy aesthetics workout. This is a heavy, strength-building, chest-and-back workout that's designed to challenge your body and push your physical limits. I prefer to do this workout during the offseason, when I have the calories to really push heavy weight. Having the energy to go heavy is important for this workout because you're going to be using percentages of your bench-press one-rep max (1RM). If you don't know your 1RM, fill in this calculator to quickly determine it. Back when I was playing football, I did a lot of strength training. But as a physique competitor, I was always trying to get bigger or get shredded, so my training was geared toward those goals. These days, I like to have time each year dedicated solely to strength training. There's just something that happens when you train for performance. Yes, I want to look a certain way, but I also want to be super strong and function well. That's what this workout will do for you. | Superset 1 | When performing the close-grip bench press, slowly lower the weight to your chest, then come up 1/4 of the way. Bring the bar back down to your chest, then press it all the way back up. Performing quarter reps increases the amount of time your muscles are under tension—an important part of building bigger, stronger muscles. I like to use a narrow grip to bring my triceps and front delts into play. For each consecutive set, use 60, 65, 70, and 75 percent of your regular bench-press 1RM. If you have a spotter, use them when the going gets heavy. The face pull is a great exercise to train your middle back, rear delts, and even your traps. Use weight that's heavy enough to make the last couple reps on each set difficult, but really focus on your form here. | Superset 2 | For this superset, start with the weighted pull-up. If you have a weight belt, use it. If not, hold a dumbbell between your feet. If you can't use weight, just do 6 reps with your own body weight. If you can't get 6 reps, have someone help you, or use an assisted machine. Do the reps as best as you can! Control your descent, and pull hard on the way up. Try to fail on that sixth rep. Next time you do this workout, try to increase the weight you use or employ less assistance. Your second exercise here is an incline press. I like to use dumbbells because they force each side of my body to work independently. If one side is weaker than the other, I'll be able to tell. The incline will really smoke your upper chest. | Superset 3 | Perform the dumbbell bench press with roughly 22-23 percent of your regular bench-press 1RM. Do all 6 reps on one arm before moving to the next. Hold that nonworking arm up and out, but don't lock it out. On the row, use about 25 percent of your bench-press 1RM. It may seem strange to base a row off your bench, but using a percentage that correlates to your bench max will really strengthen the back and shoulder girdle to support a heavy press. Being in a bent-over position will also make breathing difficult, so your heart rate should be elevated throughout the exercise. | Metabolic Conditioning Circuit | While many of you might not want to perform cardio immediately after your strength work, I like to incorporate some cardio after resistance training because I want a healthy, strong heart. I also like to keep cardio in my workouts because, if I do happen to go back into a leaning-out phase, my cardiovascular system is already prepared for the work. This circuit is unique because you'll be using the muscles you just used in your workout. You're using your chest to press up in the burpee and your back during the pull-ups. Throwing in some box jumps will really get your heart rate up to help you burn calories the rest of the day. Now get after it! ========================================­===== | Follow Us | ► Twitch: http://bit.ly/2q1dttE ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Tue 29 Dec 2015 09:22:33 +0200 https://www.nutra-365.com/videos/531/steve-cook-s-strength-building-chest-back-workout/