How to Bench Press Double Bodyweight
Sebastian Oreb
45,501 views
Get my coaching, programs & mentorship here:
https://taap.it/coachingyt
Today we are taking Winson through a heavy bench press session to measure his 1-Rep Max. Winson weighs in at 75kg, and we are setting his baseline numbers for an upcoming super accumulation training block.
Instead of using a flat-foot, flat-back bodybuilding style, we are utilizing a strict powerlifting technique. A dialed-in powerlifting setup can instantly add about 10% to your bench press compared to a hypertrophy-focused technique.
If you want to move maximum weight, you have to optimize your leverage and tension. Here are the key technical adjustments we cover in this masterclass:
The Unrack Mistake: Trying to be explosive and protracting your shoulders when you unrack the bar pulls you completely out of position. You must keep your shoulder blades retracted and depressed, because lying on the bench restricts natural scapular movement.
Elbow Flare & Pec Tension: Flaring your elbows and touching high on the sternum puts your pecs in a full stretch. This is great for muscle growth, but it places the muscle in a weaker position for strength.
The Mid-Range Sweet Spot: Tucking your elbows slightly places the pecs in their mid-range, which is their strongest contracting position. This also spreads the load evenly across your primary pushing muscles: the pecs, deltoids, and triceps.
The Setup: We maximize the arch by bringing the feet all the way back onto the balls of the feet, and then aggressively driving the heels down to slide into tight thoracic extension.
Follow Winson:
https://www.instagram.com/winsonnlamm...
Timestamps:
00:00 – Intro: Testing Winson's 1RM at 75kg bodyweight
00:20 – Powerlifting vs. Bodybuilding bench press techniques
02:26 – The Setup: How to maximize your arch and leg drive
04:39 – The Unrack: Why you must keep your shoulder blades retracted
09:00 – Stop trying to be "explosive" off the chest
11:24 – Elbow flare, bar path, and hitting the mid-range sweet spot
23:03 – The natural bar path: Pushing back vs. pushing down
28:12 – The final 140Kg attempt
#AustralianStrengthCoach #BenchPress #Powerlifting #BenchPressTechnique #StrengthSystem #HeavyLifting #BaseGym #SebastianOreb
20 Comments
I can't express my gratitude to you🙏
With your clues on Squat/Bench/Deadlift/OHP my technique, numbers and confidence on these exercises went through the roof.
When I'm able, I'll buy some coaching with you !
How to Bench Press Double Bodyweight
Sebastian Oreb
45,501 views
Get my coaching, programs & mentorship here:
https://taap.it/coachingyt
Today we are taking Winson through a heavy bench press session to measure his 1-Rep Max. Winson weighs in at 75kg, and we are setting his baseline numbers for an upcoming super accumulation training block.
Instead of using a flat-foot, flat-back bodybuilding style, we are utilizing a strict powerlifting technique. A dialed-in powerlifting setup can instantly add about 10% to your bench press compared to a hypertrophy-focused technique.
If you want to move maximum weight, you have to optimize your leverage and tension. Here are the key technical adjustments we cover in this masterclass:
The Unrack Mistake: Trying to be explosive and protracting your shoulders when you unrack the bar pulls you completely out of position. You must keep your shoulder blades retracted and depressed, because lying on the bench restricts natural scapular movement.
Elbow Flare & Pec Tension: Flaring your elbows and touching high on the sternum puts your pecs in a full stretch. This is great for muscle growth, but it places the muscle in a weaker position for strength.
The Mid-Range Sweet Spot: Tucking your elbows slightly places the pecs in their mid-range, which is their strongest contracting position. This also spreads the load evenly across your primary pushing muscles: the pecs, deltoids, and triceps.
The Setup: We maximize the arch by bringing the feet all the way back onto the balls of the feet, and then aggressively driving the heels down to slide into tight thoracic extension.
Follow Winson:
https://www.instagram.com/winsonnlamm...
Timestamps:
00:00 – Intro: Testing Winson's 1RM at 75kg bodyweight
00:20 – Powerlifting vs. Bodybuilding bench press techniques
02:26 – The Setup: How to maximize your arch and leg drive
04:39 – The Unrack: Why you must keep your shoulder blades retracted
09:00 – Stop trying to be "explosive" off the chest
11:24 – Elbow flare, bar path, and hitting the mid-range sweet spot
23:03 – The natural bar path: Pushing back vs. pushing down
28:12 – The final 140Kg attempt
#AustralianStrengthCoach #BenchPress #Powerlifting #BenchPressTechnique #StrengthSystem #HeavyLifting #BaseGym #SebastianOreb