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How to Bench seminar replay

The How to Bench seminar originally aired on March 26. 

Download the How to Bench study guide. 

Time Stamps

0:00 Start
2:12 Section 1: The Major Muscles
6:02 Section 2: Biomechanics Of the Bench Press

  • 14:33 Section 2b: Foot Position
  • 18:32 Section 2c: Grip Width

24:28 Section 3: Performing The Bench Press

  • 34:50 Section 3b: Touch & Go vs Pause Reps
  • 39:00 Section 3c: The Ascent (Bar Path)
  • 46:46 Section 3d: Leg Drive

50:03 Section 4: Diagnosing Weak Links

  • 50:30 Section 4a: Bottom Weakness
  • 51:27 Section 4b: Middle Weakness
  • 52:50 Section 4c: Lockout Weakness

53:47 Section 5: Common Issues

  • 1:02:47 Section 5b: Uneven Extension
  • 1:06:33 Section 5c: Butt Coming Over The Bench

1:07:48 Section 6: Warm Up For The Bench
1:17:18 Section 7: Bench Press Variation
1:27:22 Section 8: Bench Press Equipment

 

Sources

Baker. Effect of kinetically altering a repetition via the use of chain resistance on velocity during the bench press.

Barnett. Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles.

Brennecke. Neuromuscular activity during bench press exercise performed with and without the preexhaustion method.

Calatayud. Bench press and push-up at comparable levels of muscle activity results in similar strength gains.

Clemons. Effect of Grip Width on the Myoelectric Activity of the Prime Movers in the Bench Press.

Duffey.  A Biomechanical Analysis of the Bench Press.

Elliott. A biomechanical analysis of the sticking region in the bench press.

Gomo. The effects of grip width on sticking region in bench press.

Lehman. The influence of grip width and forearm pronation/supination on upper-body myoelectric activity during the flat bench press.

McLaughlin. Bar path and the bench press.

Mookerjee. Comparison of Strength Differences and Joint Action Durations Between Full and Partial Range-of-Motion Bench Press Exercise.

Pearson. Kinematics and kinetics of the bench-press and bench-pull exercises in a strength-trained sporting population.

Pinto. Relationship between workload and neuromuscular activity in the bench press exercise.

Trebs. An electromyography analysis of 3 muscles surrounding the shoulder joint during the performance of a chest press exercise at several angles.

Van den Tillaar. A comparison of muscle activity in concentric and counter movement maximum bench press.

Van den Tillaar. Fatigue effects upon sticking region and electromyography in a six-repetition maximum bench press.

Van Den Tillaar. The “sticking period” in a maximum bench press.

Van den Tillaar. A comparison of successful and unsuccessful attempts in maximal bench pressing.

Wagner. The effect of grip width on bench press performance.

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