💉PR ☞ ✪ @allTimePR
𝐄𝐍𝐓𝐑𝐎𝐏𝐘 maxing, BUILDING RIGHT NOW. trencoin.net pinned $TREN max Joined September 2023-
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Starting to think movies and recordings are just one of the many man made sense organs to perceive time and space differently.
HUMANS WILL NEVER LOSE TO ANYTHING ⚔️ BULLISH ON MAN 📈 EVEN GOD MIGHT LOSE.…
Now I've become $TREN degen. The Destroyer of natty degens.
Now I've become $TREN degen. The Destroyer of natty degens.
After indulging excessively in the elixir of caffeine, 🌌 I permitted myself to embark on a sprinting endeavor. Within the span of a mere 1min 18secs, it was as though my very essence transcended the mortal coil, The sheer hilarity of the situation cannot be overstated; I…
Surely I haven't offended any small hat wearing group You'd think a family friendly photo wouldn't get you banned But no, they don't wanna see a brown man post wholesome content I have now bent the knee May God bless Ben Shapiro and Mark Zuckerberg and Karl Marx All of them
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ARNOLD SCHWARZENEGGER & AMOU HAJI ( dirtiest mf ) Are mentally the same people. Allow me to explain. The reason why ARNOLD…
Fixing my sleep habits. Not because I had problems or sumn, but I got bored of the late nights and no sleep lifestyle. Everyday cardio + full body weights for 45 minutes. I've officially finished my winter arc today. GRAND RISING.
READING AFFERMATIONS IS VERY GAY If you need to remind yourself of certain things for your life to be like, then you are a cuck to others lifestyle. You either know you got it or you do these gay affirmations. A less gay way to do it would be repeating it in your mind, but in…
HOW MIKE MENTZER REVOLUTIONIZED BODYBUILDING BY PRIORITIZING INTENSITY OVER ENDLESS HOURS IN THE GYM AND HOW YOU CAN APPLY IT YOURSELF 💉 A SHORT THREAD MADE POSSIBLE BY TRENCORP
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Assisted lap cholecystectomy. And $TREN pumped. Sundays always been good lately.
You stay in Crypto long enough You learn to absorb almost any misfortune that life throws at you Your character is forged in fire It teaches you to keep your head right at all times Prepares you to handle success and failure alike Many leave the journey midway People who…
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15K Followers 534 Following READ MY HIGHLIGHTED POSTS | ADASTRA | DM me ENERGY to work with me | $TRENThanks for reading. If you enjoyed this thread, you can join our FREE telegram group here: t.me/TRENcoin We talk fitness, crypto, memes and shitpost in our growing community and would love for you to join.
GET A SPOTTER The Bench Press isn’t an exercise to be messed around with. People have gotten seriously injured and even killed by botching heavy bench press attempts. ALWAYS have a spotter with you for your working sets.
We recommend that you train in 6-12 week blocks. Benching twice per week and becoming proficient in your accessory movements of choice. There is no need for a deload if you feel good. Deloads are only necessary if you’re not making progress, or have signs of injury/fatigue.
PERIODIZATION & DELOADS You must train with a plan. You cannot wing it and expect to have the biggest bench in your gym. Take regular videos of your bench press to assess where you excel and struggle.
STICKING POINTS & WEAKNESSES According to your levers and biomechanics, some lifters will be prone to muscular weaknesses. There’s a reason why the best benchers are barrel-chested with short arms. But even lanky bros can achieve a respectable bench press. Movement is key.…
A good rule of thumb is to train your back with twice the volume of your pressing movements. For every set of presses you do, perform 2 sets of rows or pull downs. Throw in 3-4 sets of high rep Face Pulls or Band Pull-Aparts at the end of each pressing session.
PUSH TO PULL RATIO Having a big back is the most important thing for a big bench. Your lats stabilize the bar throughout the movement as well as helping you explode the bar off your chest. A big back also helps prevent injuries while benching.
Another mistake people make is to max out every session. This is a great way to get injured and/or fry your CNS. The risk of injury is higher the closer you get to your true 1RM. Stimulate, don’t annihilate.
VOLUME A mistake every n00b makes it to press too much. It is a cliche to train your beach muscles. But training your press too often can lead to imbalances and injury. You don’t need more than 6-10 top sets split across 2 training sessions per week.
All in a straight line for 80% of the bar path. In the final portion of the lift, aim to curve the bar back towards the rack in a movement resembling an upside-down letter ‘J’. Again, this will shorten the range of motion. We recommend you practice proper form every session.
BAR PATH Starting from your lower sternum, take a brief pause before exploding up Do the following: - Drive with legs - Exhale slowly - Contract your lats HARD and push yourself into the bench instead of pushing the weight up - Keep your elbows tucked in - Squeeze the bar HARD
Make sure you keep your grip tight. Then direct the bar to your nipple line/lower sternum. Take in a good breath while you row the bar to your chest to increase internal pressure to help ready you for the lift and reduce total range of motion.
ROW THE BAR TO YOUR CHEST This will take some getting used to. But you should row the bar down to your chest instead of easing it. This will enable you to remain tight and in control of the weight. It also helps you load your upper back like a coiled spring.
Unracking poorly causes you to lose tightness, leaving you at risk of injury and weakening the entire movement. Unless you have a rack that allows you to unrack from your starting position, find an experienced spotter to help you. Focus on staying tight when you unrack.
UNRACKING Once you have: - your finger placement - retracted shoulder blades - feet position Grab onto the bar TIGHT.
A good leg drive can keep your upper body tight while pressing and even increase your total bench by as much as 15%. You will not bench optimally unless you have a solid leg drive. The bench press is a full body exercise done right.
FEET PLACEMENT Place the balls of your feet roughly 90 degrees from your knees. Feel a light stretch in your quads throughout the movement. As a bench, you want to keep your butt on the bench while maintaining a strong leg drive.
RETRACT YOUR SHOULDER BLADES And don’t flare your elbows. Retracting your shoulder blades: - reduces risk of injury - recruits more muscle groups - reduces range of motion - keeps tightness
FINGER PLACEMENT Most lifters should use the knurling on the bar to orient where they feel most comfortable. The majority of lifters should start with their pinky on the knurling. Imagine the bench press as a punch. You wouldn’t punch with your arms too wide/close to your body
1. Finger placement 2. Retracting shoulder blades onto bench 3. Feet position 4. Unracking 5. Rowing the bar to your chest 6. Bar path & rack
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