#tbt practicing my bench form with low weight a few months into the game vs now (swipe left 👈). . As you can see from comparing the videos, having a beard allows you to move more weight. It hasn't been proven, but it's a scientific fact. . Other than moving way more weight, I now use leg drive, arch my back, squeeze my glutes and lats to keep my upper body tight for a strong foundation to push off from. I now use a slightly wider grip and move the bar in a diagonal line from above my upper back (the strongest position when holding the bar up) down to my mid to lower chest. This small tweak is HUGE, as holding the bar too far forward or back in the extended position takes more energy, resulting in less reps. . If you want to see what I'm talking about, bench press an empty bar and hold it above your upper back, then move it back without racking it, then with it still raised move it so it's above your upper abs. You'll see that the bar is easier to hold when it's directly above your upper back! Which is why you should move the bar in a diagonal line from your chest at the bottom of the movement, to above your upper back. . I always bench in the power rack in case I fail, and annoyingly I failed on the last rep as I pushed the weight into the rack on the way up, draining all my energy, but I would have completed the rep otherwise. As you can see the side rails where the to save me! If you don't have a spotter on hand bench in the power rack in case you fail. . It's also good to take stock and give yourself credit for how far you've come. . . . . . #TBThursday #memories #tb #throwbackthursday #throwback #adeflockaflame #iifym #crossfit #powerlifting #gym #gymlife #gymrat #gymmotivation #motivation #fitspiration #inspiration #training #weightlifting #bodybuilding #beardgang #weighttraining #benchpress . #gains #fitness #fitspo #gymvideos #chest #biceps #abs (at London, United Kingdom)
