Video instructions and help with filling out and completing Where Form 8815 Checklist

Instructions and Help about Where Form 8815 Checklist

Music what's up guys jeff cavaliere athleanx.com today we're going to talk about the benchpress classic exercise now it's probably one that you've done a million times but you got to make sure you're doing it right all the time because one bad rep on a benchpress can lead to a lot of problems a lot of times in your shoulders sometimes in your elbow sometimes in your wrist sometimes in your chest with a torn PEC you got to make sure you're doing it right so I put together a checklist and we're going to go through it step-by-step and make it really really simple so we're making sure your nail each portion of this the first thing we load the bar ideally you're doing it in a cage here and secondly you're putting a clip on the bar for safety however I will point out as someone that has learned this from experience if you're training at home you may not want to use the clips why because if you get stuck and there's nobody around to spot you your only option to really get out from under that bar is to dump it if the clips are on here you're not gonna be able to do that so again not something I advise I'd rather you set up in a rack to do it now the next thing this is stupid simple but look over my shoulder here what is the placement of the bar in the rack itself is it centrally located because a lot of times you'll come up and find them kind of like that and all of a sudden it's already thrown off your your alignment it's really easy and again stupid easy to do but make sure you do it because it's important so once we get that lined up then we look for the placement of the bench in relation to the middle knurling of the bar you can see here that we're lined up perfectly you want to make sure that you're doing the same thing now I come in here and I want to know how far under the bar the bench should be you have to understand that when we lay back down here my eyes are going to want to be looking straight up at the bar which I'm going to cover in more depth in a second so in order to accommodate that I have about this much room between the top of my head in my eyes so it should be at least that much room beyond the bar with the bench that can accommodate my head so I'm leaning my head off the back which I've already done so now you lean back now we sit here and we position ourselves now under the bar so now come up on top and you can see as far as the bar in relation to my body on the bench you literally want to be staring right up at the bar and you can see that my eyes are literally lined up with the bar in this position so that it sets up my liftoff position which I can explain more from the side here take note now if what we're doing from here as far as your grip you want to know how wide your grip should be you want to know the type of grip you should be using we look at the width of the grip you have to come down to the bottom to understand where it should be now you start down here I will cover again the fact that the elbow positioning is going to be key you don't want to bench with your elbows all the way up here in this guillotine position if you're doing the guillotine press that's a different thing but you want to make sure you're using a much lighter dumbbells and not trying to load up as I'm showing here for the classic benchpress because what happens is in this top position you're leaving yourself no room for the rotator cuff to really operate and of course if the weight gets a little heavy and the bar path starts to go forward a little bit you're going to get internal rotation that's going to really really destroy the rotator cuff in this position because your elbows are too high your elbows should be more about 75 degrees away from your body here so if you know that you set this position up like this you get your elbows at 90 degrees bent and you have your forearm perpendicular to the ground pointing straight up towards the ceiling wherever that is for you because you get an arm length is going to vary between person you then reach straight up to the bar from here you can see that mine kind of ends with my ring finger on the the non neural part of the bar so that's what my width would be so that when I'm at the bottom I have a fully supported bar with my forearm pointing and supporting the bar underneath which brings us to the next question the grip itself what is the right grip there's a thumbless grip that some people use because they want to look cool when they do it and that's all set but what happens if the bar slips out of your hands forward you're in trouble so what you want to do is you always want to have your bar your thumb wrapped around the bar but how you approach the bar is really important for getting that right if I come down which a lot of times people will do they'll come this way okay I just set my ring fingers where I need to be I come this way and I grab the bar and then I go and I grab around or I grab this way around my thumb whichever