Bench Press Tip - STICKING POINT Eliminator!!

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is your bench press sticking point the only thing that’s keeping you from lifting heavier weight well I’m going to show you today how the fix for that might just be lifting lighter weights what’s up guys Jeff Cavalier athleanx. com I talked about in the open sometimes when you’re trying to get a bigger bench press or to break through a plateau that you’ve been stuck out for a while we can’t really start right here we have to do is start over here at the board I want to show you something really quick about why the board the white board is going to explain everything of what we need to focus on and it’s right here Force equals mass time acceleration so now we know when we’re trying to build a bigger chest or to be able to increase our bench press we want to be able to generate more Force the more force that we can generate we’re going to start to activate our type two fibers more efficiently right the more force that we need to generate the more we have to recruit extra muscle fibers dipping into again this higher level type two which is going to be the ones that will hypertrophy you can see that we can increase our Force two different ways we can either increase the mass or the weight that we’re lifting so if you’re a guy going after a 300 lb bench press or 400 lb bench press you can increase the weight there or you can increase the acceleration of the weight the speed need at which you move the weight so why is that important well let’s go over here and I’ll show you exactly why that’s important because even if you’re an athlete one of the more efficient ways to do this is to actually work on that second component which is the acceleration of the weight so if you look at a traditional bench press if I’m down here now I did it in a Smith machine so I can show you another technique after this that actually can really help you in in trying to do this first if I’m going to go in here and do a bench press again I’m down here my sticking point is usually in this area here okay right in that area from here to here and a lot of guys once they get it past here they’re okay they can move more weight so some guys will stick to working out in partial ranges to work out increasing their bench press but especially from a functional standpoint if you’re an athlete you don’t always get the luxury of working in the partial range out here a lot of times you’ll have to get all the way down and be able to come out of it so how can we train you to be able to get through that well we want to introduce the acceleration component so when you’re in your bench press the biggest component what you should be working on is trying to accelerate that bar off of your chest all the way through from the sticking point all the way through the top so it would look like this on for me 135 lb load okay all the way up and control on the way down accelerate up down accelerate up okay now watch what happens when I put extra weight on there it’s going to go a lot slower but in my head I’m going to treat it as if I’m moving it just as [Music] fast so if I put 225 on there and I get under the bar that’s as fast as I was moving it last time okay so those reps I feel as if I’m moving it just as fast as I was Prior that’s the effort I’m trying to exert remember the sticking point Newton’s law of motion right an object in motion tends to stay in motion an object at rest tends to stay at rest if you find that you’re sticking here the best way to overcome a sticking point is to get that thing in motion quicker learn to train your acceleration before the sticking point so you can accelerate through the sticking point and never get stuck there one last tip for you guys if you do have access to a slip machine if you don’t you can use your dumbbells and do the same thing accelerate your weight it’s an important concept if I have a Smith machine and I’m a bit more of the advanced trainer I wouldn’t start with this only again these I kind of reserve for my top level athletes but here’s a drill you can actually accelerate by letting the bar go it’s a good way to train yourself to get that bar off your chest and through the sticking point I’m here and I literally throw it and decelerate on the way down so I’m accelerating all the way up until I let it [Applause] go okay [Applause] so again Advanced technique but a great way to teach yourself to become more explosive and more accelerative to then obviously not just break through your sticking point but that will increase the force based on that equation I showed you remember doesn’t always have to come from increasing the weight and what you’re going to find is the more Force you can generate the more weight you’ll be able to lift over time so don’t always use weight and stacking that up as a way to measure or to gauge the way that you’re going to progress to higher and higher weights in your bench breast Guys these are just some of the things that we cover in aex remember we don’t want to just approach things um you know without taking a scientific look at how to do it these are equations that have stood the test of time long before me or other Meat Heads out there have sort of invented them and applied them to the gym they laws of physics but we can apply them to what we do in the gym so we can get bigger stronger and faster and that’s what athletex is all about I’ll see you guys over at aex. com if you haven’t already guys go over there and grab the 90day training program start utilizing real principles to start not just increasing your bench press but functionally increasing your entire levels of strength and power and becoming a much better developed and more effective athlete I’ll see you guys again in seven days in the meantime if you like this video and this helps you increase your bench press make sure you leave a comment and uh thumbs up below I’ll see you guys back here next week we [Music]