Calisthenics Champion tries Powerlifting - Bench Press
Since many of you have enjoyed the “calisthenics athlete tries Streetlifting” video,
today we are going to do a powerlifting session (bench press)
I’ll rely on Valerio for this powerlifting serie, he is a great powerlifting coach that I have met in this gym.
Keep in mind that I’m not going to try my real max, since I don’t train the bench press.
We had a few training session together and we have decided to record this powerlifting video serie.
You can find Valerio on his instagram profile if you wanna see more about him.
Valerio: The position is okay, stop.
Go.
Up!
Up!
Up!
Let’s say that is difficult to judge the form of a bench press with 20kg barbell only.
A muscular athlete like you needs more weight for a better stabilization during the repetitions.
I’m sure you’ll feel the 60/70kgs better.
Andrea: Okay, let’s add some discs then.
Valerio: 60Kg.
Breath.
Stretch the pec!
Up!
Go closer with your chest after the first part of the eccentric.
Up!
Remember to take a breath and then start the repetition.
Up!
Last one.
The bench is not bad, we have already tried it a few times before this session,
and as we already know, your problem is that you rely too much on your muscles.
But this is a common thing among muscular athletes like you.
Probably this feature will always remain a little, but we can work on that.
Valerio: Okay, go further.
Wait a second, open your chest, take a breath and go.
Stretch stretch.
Up!
Good.
Don’t do the eccentric too fast.
Stretch stretch.
Up!
Stop.
Good, that was a little better.
You always tend to “Play” with the barbell when you start the repetition, but at least you have stretched the pec.
Everyone should know this by now, but let’s say it anyway: The proper bench form is the one with the arched back.
Nowadays you see a lot of people discussing about the “powerlifting bench” vs the “bodybuilding bench”.
There is one correct way only.
Just a little note.
During the last set I thought “These 60kg are heavy” I didn’t notice you have added 20kg ahah.
Valerio: It’s 80kg ahaha not 60kg.
If you start like that, then you are not unloaded on the bench.
Step by step you will improve the technique.
Anyway you are so muscular that is more natural to you to do this.
It’s your instinct, but if you don’t fix that on the long run you can’t increase the overall weight for a PR.
Feel your back.
When you lay down you should put so much weight on your back that you should be able to hold the barbell as long as you want.
Andrea: Okay.
Let’s do one repetition with 100kg.
Keep calm.
Start whenever you want.
Open your chest.
Up!
That was easy!
Maybe you can’t notice from the video, but you pushed a little too much by putting your shoulders forward.
Push as you wanna go away from the bench.
That was easy, let’s increase the weight.
Now this is 110kg, It’s a good weight for a 60kg~ athlete.
The Italian record at this weight is 130kg~.
So if you can already bench 110kg with ease
it show you he could surpass 130kg in the future.
Ok, keep calm.
Open open.
Up!
Okay, focus more on the technique than the raw strength
Valerio: the previous set you had a better form, definitely.
It can happen when the weight is more “challenging”,
there is an higher probability to do mistakes.
Let’s do it again. Let’s do it again.
Because you inhibited yourself.
Andrea: Yep, as soon as I started to push I didn’t feel comfortable with the posture.
Valerio: If you start with a better setup, you can perform better.
The bench press is the exercise that requires most technique (compared to the squat and deadlift).
If you bring the barbell 1cm too forward then you f**k up the repetition.
Since you have a good muscle mass you can push the weight, but a less muscular person couldn’t bench with a bad technique.
Set yourself right under the barbell.
Stay calm.
Stop right here.
Open the chest.
Up!
Andrea: Wait, wait. Valerio: what happened?
You slowed down too much during the eccentric part and the barbell went too much on your wrist.
Andrea: Yep, but I had the feeling it was easy.
Valerio: The eccentric part was good, let’s do it again.
Little fail.
Stretch stretch stretch.
Up!
Good!
That was way better!
Andrea: It felt like 100kg.
Valerio: That was way better than the previous set.
Don’t focus too much on bringing down the barbell, focus on pushing your chest toward the barbell.
Up!
Push your chest toward the barbell.
Good!
Very good
Valerio: Easy right?
Andrea: Way easier with a better technique.
Valerio: You still need to improve it, but that’s good enough for today.
Andrea: I liked the feeling.
Valerio: In my opinion you already can do 120kg.
100%.
That’s it for today.
Huge thanks to Valerio for the tips and training session.
Let us know if you have enjoyed the video with a comment below.
Also feel free to suggest me any interesting idea for the future videos.
If you wanna see more about Valerio you can find him on instagram
Remember to visit my websites for my calisthenics programs,
everything is in description below.
Thank you again for this workout.
Let’s go!
That was a good session, right? Valerio: A very satisfying one.