Tag: Bench Press
Did Danial Zamani Just Break The Raw Bench Press World Record?!
Did Danial Zamani break the bench press world record?
Danial Zamani may have just broke the raw bench press world record. The Iranian strongman and powerlifting is taking the strength game by storm. His strength is truly incredible to say the least and his latest feat may have just made him the new bench press king. Or has it?
The current bench press kingpin Julius Maddox currently holds the official raw bench press world record. The current official record stands at 782lbs (355kg), a truly impressive number indeed. But it appears that Danial Zamani may have just eclipsed that number…in training.
Unofficial World Record?
In a recent training session Danial Zamani crushed the raw bench press. The Iranian powerhouse put up some insane numbers in the gym. Zamani pushed 360kg or 793lbs in training.
Here we go.. 360 kg bench press Heaviest bench press ever in History ???
I feel power of God in my veins. I could feel my coach Babak Ghazbani knowledge and all of your positive energy and Gods blessing when I was under the pressure of Bar loaded with heaviest weight ever on my arms.
I want to thank first of all my coach Babak Ghazbani @babak_ghazbani who is guiding me since last 10 years in my sport life, I owe him alot and all my seniors and pro athletes world-wide who support me and motivated me to reach my goal. My first target was 360 kg which is few kg more than current world record and my second target is breaking 800 lbs mark which I am going to attempt in 20 days. I can not promise to break 800 lbs record for now due to having pain in my shoulder but I try my best and will attempt it definitely. Either i break the 800 lbs number or not, I am going to post the video for all my fans.
I am Danial Zamani , memeber of powerlifting family specialized in bench press and I am thankful to each and everyone of you who helped me with positive energy to achieve my biggest goal in life.
Will It Count?
This is definitely an incredible feat of strength. The issue however is that the bench press wasn’t conducted during a meet. Julius Maddox was able to break the world record in an official meet. Danial Zamani pulled off the feat during a training session. That said the numbers don’t lie. Zamani lifted more than the official record by 11lbs. That’s a fact that can’t be denied.
What do you think of Danial Zamani breaking the bench press world record unofficially?
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News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Bill Gillespie Officially Sets Equipped Bench Press World Record of 1,129.9 Pounds
Bill Gillespie decided to retire from powerlifting after completing this lift.
Bill Gillespie has been vying for the all-time world record bench press for quite some time now. On Friday, the 62-year-old powerlifter finally reached the pinnacle. Gillespie completed a massive 512.5kg (1,129.9lb) equipped bench press during the 2022 365Strong New Year Power Bash.
Many powerlifters flocked to Charlotte to compete and show what they can do. Gillespie stole the show by taking down the bench press world record. Following the accomplishment, Gillespie shared a video to Instagram and announced his retirement from powerlifting.
“1129 All Time World Record! Praise God for an incredible 50 year journey and all of the great lessons I have learned about life and my relationship with God. Today is my last competition and on my last attempt I have been blessed with the honor to stand on top of the mountain.
I want to thank so many people for their support and help because I know that things like this doesn’t happen on your own. I am done competing now at 62 years old and I’m going to lose weight and use the journey that I have been through to help enrich other peoples lives.#sorinex#legendarystrengthgym“
Over the last year, this record has changed hands many times. In June 2021, Jimmy Kolb set the mark at 508kg (1,120lb). Kolb was able to complete this lift in the 140kg weight class. Just five months later, Tiny Meeker took the record with a 510.2kg (1,125lb) lift at the 2021 International Powerlifting Association Nationals. Now, Gillespie has taken over the title.
Bill Gillespie has announced his retirement but his career spanned over four decades. He made his powerlifting debut in 1981 when he finished fourth during the USPF Virginia Open. Over the early portion of his career, Gillespie was a complete powerlifter but beginning in 1997, he began strictly performing the bench press during competitions.
Since 1997, Gillespie competed in 75 competitions performing bench press only and placed top three in 47 of them. It took some time for Gillespie to reach the 500kg mark but he was able to get there and then some. On the third and final attempt in Charlotte, Gillespie was able to set a new record.
Bill Gillespie will now be remembered for his massive bench press during the 365Strong New Year Power Bash. This will be a mark that is difficult to beat but there are always lifters that try to get there. For Gillespie, the final lift of his career resulted in a world record and this is how you go out on top.
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Danial Zamani Announces 800-Pound Bench Press Attempt
Danial Zamani announced his plan after crushing a 350kg bench press.
Danial Zamani has been a threat to the bench press world record for awhile. The current record is set at 355kg (782lb) held by Julius Maddox. In a recent Instagram post, Zamani completed a 350kg (771.6lb) bench press with ease and announced his plan to attempt 800 pounds.
Zamani completed this attempt raw a she was seen wearing just a lifting belt and wrist straps. In his caption, Zamani made it clear that he has his sights set on a number that has never been done before.
“God’s power is above all other powers. I can feel my dear coach Babak @babak_ghazbaniknowledge and Gods power both in my life and in my strength and progress. And positive energy I receive from all over the world I feel in my life , this lift is presented to all my fans all over the world. I am grateful of all my seniors and pro athletes who support me all over the world.
God’s willing in 15 days I will attempt world record my 100 percent power attempt will be on 800 lbs weight.”
The 800-pound mark has been the goal for both Zamani and Maddox. This is a number that no one has ever bench pressed before. Maddox has attempted this lift twice. The first came in June 2020 but the bar was miscoded and led to a failed attempt. In August, Maddox followed up a Chicago Cubs’ game with his second attempt at 800 pounds at Wrigley Field.
While the elusive 800-pound mark has not been reached, there are now two powerlifters on its heels. Zamani made this 350kg lift look easy and it is not even his personal record. In August, Zamani crushed a 352.5kg (777lb) bench press. He has been chasing the record and keeps inching closer to it.
After sharing his recent lift, Danial Zamani received praise from some of the other top lifters in the world. This includes Maddox, who has a strong relationship with Zamani. Larry Wheels stated “The throne is at risk! Congrats Boss!” CT Fletcher and Milos Sarcev also appeared in the comments’ section of the video.
It is clear that Danial Zamani is preparing to beat the bench press world record but he seems to be interested in reaching 800 pounds. It will be must-see actin the Zamani takes on this challenge.
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Larry Wheels Accepts And Completes Hafthor Bjornsson’s Bench Press Challenge
Larry Wheels wasted no time completing a recent bench press challenge.
When a challenge is offered, Larry Wheels is going to give it a shot — and more often than not, take it down. That is exactly what happened when he attempted the bench press challenge offered by Hafthor Bjornsson.
On Monday, Wheels shared a post on Instagram that saw him crush a bench press session. He completed six reps of 529 pounds and 21 reps of 396.8 pounds. Bjornsson decided to comment on the video and offer his own challenge. This was for Wheels to complete 20 reps of 200kg.
Wheels wasted no time taking on this challenge. On Thursday morning, the powerlifter returned to the bench and loaded up 440 pounds. He powered through the first 20 reps and added three more to exceed the total asked for from Bjornsson.
“440lbs/ 200kg x23@thorbjornsson challenged me to 20 reps.@edwards_strong@teampersonalrecord“
Hafthor Bjornsson returned to the comments’ section to acknowledge the feat done by Larry Wheels.
“??? that’s insane brother!! My record is 10 reps with 200kg. You moved that like nothing!”
It is no surprise to see Wheels take on a challenge when one is offered. He has been taking on many personal challenges and crushing his own records in recent months. This time, he took down a PR of one of the top strongmen of all-time.
Bjornsson explained in his comment that he had one completed 10 reps of 200kg. Outlifting Bjornsson in any aspect is impressive given his history. He currently holds the world deadlift record at 501kg (1,104.5lb). Bjornsson took over the title in May 2020 from Eddie Hall by a single kilogram. Hall became the first person to ever deadlift 500kg at the time.
This is not the first bench press challenge the Larry Wheels has taken on recently. He set a PR bench press with 308 pounds for 44 reps last week. His strength is unquestioned and he continues to be a big name in powerlifting.
Larry Wheels and Hafthor Bjornsson have trained together in the past and remain close. Even with Bjornsson’s transition to boxing, he has remained active in the powerlifting community and is still a huge figure. Let’s see if there are anymore challenges made to Wheels moving forward for him to attempt.
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Hafthor Bjornsson Offers New Bench Press Challenge To Larry Wheels
Hafthor Bjornsson commented on Larry Wheels’ post with a new challenge.
You can take the competitor away from powerlifting but cannot take powerlifting out of the competitor. Even after transitioning to the boxing ring, Hafthor Bjornsson still shows interest in weightlifting. Recently, he was seen in the comments’ section of one of Larry Wheels’ feats of strength. Bjornsson offered a new challenge for Wheels to take on while bench pressing.
Wheels has been on a tear in the gym in recent months. He has been setting many personal records and repping huge amounts of weight in different exercises. This bench press session was no different. Wheels took to Instagram to share another impressive lift.
It began when Wheels took on a 529-pound bench press and competed six reps. He then powered through 21 reps of 396.8 pounds.
“240kg x 6180kg x21@teampersonalrecord@mikethurston••@teampersonalrecord wrist and elbow wraps being used”
Larry Wheels gains much attention from his Instagram videos. This time, it was Hafthor Bjornsson who commented with a new challenge on how to go a bit further.
“That’s insane! I challenge you to do 200kg for 20 reps!”
Bjornsson continues to be an influential name in powerlifting. He has transitioned to boxing and is planning to take on fellow strongman turned boxer Eddie Hall. Since his days of powerlifting, Bjornsson has lost a significant amount of weight and is as shredded as ever. This does not the way what he was able to do during his prime.
In 2020, Bjornsson completed the heaviest deadlift in history at 501kg (1,104.5lb). In the ring, Bjornsson has completed two exhibition fights against Steven Ward and Simon Vallily. He was scheduled to take on Hall in September but it had to be cancelled. Devon Larratt stepped in and was defeated by the strongman.
Larratt is a professional arm wrestler and this is a sport that Larry Wheels has ventured into recently. He has continued training for arm wrestling while continuing to do some incredible things while weight lifting.
Hafthor Bjornsson has trained with Wheels before during his time as a powerlifter. Since making the successful transition, the two have not joined forces but remain close. That is clear by the comment on Wheels’ video. It will be interesting to see if Wheels takes on the challenge given by Bjornsson. If he does, it will certainly be a must-see post.
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It’s Time You Ditch The Barbell Bench Press
Reasons to Give Up Bench Pressing
Barbell bench press is one of the most popular exercises. “How much do you bench?” is casually thrown around in gyms around the world. The bench press has been the symbol of strength for a long time.
The barbell bench press is a compound movement which incorporates multiple muscle groups. If you’re not careful while performing the bench press, it can cause more harm than good. Now is the best time to look for alternative chest exercises.
1. Plateau
When a person starts working out, the bench press is one of the first exercises he learns. Most people are too loyal to this exercise and always have a variation of it in their workouts. Performing the same exercises in every workout can cause you to hit a plateau.
If you’ve been benching for a long time but don’t see any progress in your pecs, you might have hit a plateau. If this is the case, you need to switch up your training and perform new exercises to shock your muscles and break the plateau.
2. Building Muscle
The bench press is a functional movement and is arguably not the best chest building exercise. Squats, deadlifts and bench press are a staple in a powerlifter’s training routine. People training to build muscle mass can do better by avoiding the bench press.
Powerlifters, strongmen, and weightlifters perform the bench press to build strength so they could perform explosive movements. On the other hand, bodybuilders need exercises which recruit and train the pectoral muscles to build size.
3. Injuries
A majority of injuries caused inside the gyms could be credited to the bench press. Pec tear is the most common injury caused due to bench pressing. If you have chest, shoulder or back injuries, you should stay away from this exercise.
If you have any of the injuries mentioned above, instead of giving up training your pecs you should work around your injuries by performing other exercises. Using training equipment like slingshots, elbow sleeves, etc. can be an aid in working out while you’re injured.
4. Targeting the Pectoral Muscles
You have a strict range of motion while performing the bench press which can limit the muscle fiber recruitment in your chest. Exercises using the dumbbells, machines or cables can help you target your pecs more efficiently.
Some people have a hard time performing the bench press and establishing a mind-muscle connection. These people end up recruiting their triceps and other supporting muscles. Exercises using the dumbbells and cables can help you in targetting your chest from different angles.
5. Training to Failure
Training to failure on the bench press can be a dangerous thing. The internet is full of videos of people dropping the barbell on their chests and necks. You certainly don’t want to find yourself in this situation.
If you’re going for a PR on the bench press, it is suggested you ask someone for a spot. On the other hand, going for failure while training with dumbbells, cables or machines is relatively less risky.
How often do you bench press? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
3 Ways To Build A Powerful Bench Press
Create A Goal Plan
When looking to improve any lift in the gym, or to achieve any goal in life, it is necessary to set out an effective plan that will guide you to success. As the well known saying goes, “fail to prepare, prepare to fail”.
Training Volume for Strength Gains
When it comes to benching improvements, benching once a week will simply not suffice, regardless of how many sets and reps are performed in one session.
By following the traditional 5 x 5 method, 25 reps will be completed. That’s 25 reps for the week which is undoubtedly insufficient if the goal is to improve bench press performance.
Instead of training the bench press once a week, it is worthwhile performing it more frequently. Not only will this increase training volume, which can lead to an increase in strength (1), but substantial time can be spent refining technique.
More substantial improvements will be made with an individual practicing multiple times each week than with an individual who practices sporadically.
Even something as simple as switching to benching 3 x 5, twice a week is of great benefit. While the total volume only increases by one set in comparison to 5 x 5, the quality of those sets will be much greater.
Because only 3 sets are being performed, as opposed to 5 sets, the workout volume decreases, the muscles are less fatigued, and therefore, the reps are much smoother.
Frequency is undoubtedly important, but so is the quality of the movement. For strength gains, precise, frequent reps are much superior to sporadic, substandard reps.
Ensuring that the training volume is correct is the first step. However, if a bench press improvements are still stagnant, there are 3 methods that should be employed.
1) Practice Frequently
As mentioned, focusing on the skill acquisition instead of the weight on the bar is an effective method of improving one’s technique.
Regularly benching will allow you to increase overall training volume and consequently allow you to push heavier weights as strength develops.
An effective method of practicing and upping training volume is to add 5-8 sets of 1-3 reps of bench into your training program. Ensure to use a lighter weight and focus on the movements.
By simply adding this in, you will complete 24 additional reps to your weekly training volume. In turn, this will enhance benching technique and strength capacity.
In terms of frequency, anywhere between 2-4 sessions per week would be enough. As referred to, it is possible to add in lighter-weight practice sets into an existing program, if necessary.
It is absolutely fine to tweak the program until you find the optimal combination of both intensity and frequency that brings about results.
2) Performing Effective Variations
If you have been benching for a number of years, it is likely that you have reached a training plateau before. A plateau is simply where progress seems to have stalled or ceased entirely.
One method that is particularly effective for moving beyond a training plateau is to use exercise variations. There are a vast number of variations for the majority of compound exercises.
For the novice, strength gains come easily. This is partly because their nervous system adapts rapidly to the new training stimulus which causes an increase in strength (2).
Frequency should take precedent for the novice and exercise variations are not necessarily required at this stage. Strength will rocket with frequent practice and patience.
However, over time, the body becomes more and more accustomed to the stresses of training and therefore, the rate of adaptation begins to slow as the body becomes more accustomed to the training stimulus.
As a result, increased frequency alone will not have a large muscle stimulating impact. It is at this stage that would be wise to consider bringing in exercise variations.
Studies show that exercise variance is more effective for improving muscular strength in trained individuals than traditional loading schemes (3).
There are a number of factors that should be considered when selecting appropriate variations for bench, or any other exercise for that matter.
The movements involved in the exercise should engage a great amount of muscle, allow for heavy loading and involve a large range of motion.
Keeping this in mind, it should be easy to see why an incline bench press is superior for building strength than a cable fly.
The movements involved in a cable fly may indeed allow for a greater range of motion, however, muscles activation is greater and more weight can be pressed with the incline bench.
With all exercise or sport-specific training, variations should be chosen based on improving a movement rather than strengthening a specific muscle group.
With this understanding, once again, the incline bench press trumps the cable fly. In order to develop benching ability, it is wise to select exercises that replicate the movement patterns of the conventional bench press.
A few examples of effective bench press variations include: decline bench, touch and go bench, pause bench, tempo bench, feet-up bench and slingshot bench.
3) Comprehensive Recovery
The effort that you put into tailoring and executing the perfect bench program will be in vain if adequate recovery from exercise is not prioritized.
There is much more to recovery than simply ensuring that rest days are scheduled into the week. Sleep, nutrition and hydration will all play a role and will therefore have an impact on how effectively you recover.
Firstly, proper nutrition is essential for bringing about changes in body composition. A calorie surplus is required for muscle gain – this is where you consume more calories per day than the body requires (4).
The additional calories are required to accelerate recovery and causes muscle fibers to increase in size.
It is recommended to track your daily calories when looking to add muscle size. This way you can be sure that enough calories are being consumed to cause growth. If you fail to track, you are shooting in the dark.
In addition to this, adequate protein should be consumed every day. Protein is also required in the recovery process from the stresses of strength training.
Failure to consume enough calories and protein each day will fail to bring about optimal muscle growth and strength gains.
The body needs time to recover from the everyday stresses and strains of life and it does so through sleep.
Requirements for sleep tend to vary from person to person, however, typically the recommendation is to aim for between 6-8 hours per night.
It may take a little trial and error to understand how much sleep your body really needs. Often, more sleep is better.
If you’re uncertain about whether or not you’re getting enough sleep, look to go to bed slightly earlier each night and assess if this has a positive impact on your performance in the gym.
Inadequate sleep has been found to hamper muscle building progress predominantly through reducing exercise performance (5).
Finally, hydration often has a bigger impact than many perceive. Drinking water regularly throughout the day can help to keep the body functioning optimally.
For many, hydration levels are not maintained throughout the day which can lead to poor performance in the gym (6). Drinking a vast amount during exercise is simply not enough.
It is important to space out water intake rather than drinking it all in a short time period. Look to be consistent with hydration on both training and rest day.
For those who are unsure how much water they should be drinking each day, aim for half your bodyweight in ounces. From that point, water intake can be steadily increased if necessary.
Proper nutrition, ample sleep and good hydration should not be seen as a privilege, rather an essential for developing strength and size.
If you are fully committed to improving in the gym, then you must be serious about the time spent outside of the gym too.
Final Word
While it is crucial that proper programming is in place, it is equally important to consider other factors that significantly influence strength gains. Appropriate nutrition, sleep, hydration and even genetics will all determine whether or not success is attained in the gym.
References:
1-Services, Department of Health & Human. “Resistance training – health benefits”. www.betterhealth.vic.gov.au.
2-Mangine, Gerald T.; Hoffman, Jay R.; Gonzalez, Adam M.; Townsend, Jeremy R.; Wells, Adam J.; Jajtner, Adam R.; Beyer, Kyle S.; Boone, Carleigh H.; Miramonti, Amelia A. (2015-8). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. Physiological Reports. 3 (8). doi:10.14814/phy2.12472. PMID 26272733.
3-pubmeddev; al, Fonseca RM , et. “Changes in exercises are more effective than in loading schemes to improve muscle strength. – PubMed – NCBI”.
4-Leaf, Alex; Antonio, Jose (2017). “The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition – A Narrative Review”. International Journal of Exercise Science. 10 (8): 1275. PMID 29399253.
5-pubmeddev; al, Knowles OE , et. “Inadequate sleep and muscle strength: Implications for resistance training. – PubMed – NCBI”.
6-pubmeddev; al, Judelson DA , et. “Hydration and muscular performance: does fluid balance affect strength, power and high-intensity endurance? – PubMed – NCBI”. www.ncbi.nlm.nih.gov.
Stop Making These Fatal Bench Press Mistakes
Most-Common Bench Press Mistakes Which Lead To Injuries
The bench press is one of the most popular exercises and is one-third of the three big compound lifts (deadlifts and squats being the other two). It also happens to be one of the first exercises people learn to perform when they start working out.
The gym bros use the bench to compete for the strongest-bro title. While the bench press is widely performed across gyms in the entire world, it’s also arguably responsible for causing the highest number of injuries.
Keeping Your Elbows Flared Out
Most people believe that to target their chest optimally they need to keep their elbows flared out. By doing it, they make the mistake of keeping their upper arms parallel to the barbell while performing the bench press.
You need to remember that your shoulder rotator cuffs are one of the stiffest muscle groups and don’t have much mobility. Make sure you’re keeping your elbows tucked in while performing the bench presses to eliminate unnecessary tension from the rotator cuffs.
Not Arching The Back
Bench pressing isn’t as simple as lying down on a bench and lifting the barbell for a few reps. You need to follow proper form to get the most out of the exercise while keeping the chances of an injury at a bare minimum.
You need to arch your back as you lie down on the bench. The arch should be big enough that your hand can pass between your back and the bench. Lying down with your back flat against the bench can take the tension off the chest and put it on the back.
Grabbing The Barbell With Too-Wide A Grip
Some people have the misconception that grabbing the barbell with the widest grip will have the most impact on their pectoral muscles. Having too-wide a grip does nothing more than putting needless tension on your rotator cuffs.
People worry that holding the barbell with too close a grip will target their triceps instead of their pecs. To target your chest optimally, grab the barbell with a slightly wider than shoulder-width grip.
Forgetting The Feet
One of the most overlooked aspects of bench pressing is the feet placement. You can generate a lot of power through your legs which can assist you in the bench press. Many people make the mistake of elevating their heels and keeping their toes floored or tapping their feet as they lift the weights while benching.
Having your feet placed flat on the floor and your legs spread to shoulder-width is essential in a solid bench press routine. By not driving through your feet and legs, you are leaving a lot of gains on the table.
Bouncing The Bar Off The Chest
In the veil of following a full range of motion, many people bounce the bar off their chest while benching. Bouncing the bar off the chest is one of the most common practices and has more disadvantages than benefits.
In the effort of lifting heavy weights by bouncing it off your chest, you can do some serious damage to your ribs. The spring-action can also limit your mind-muscle connection as your primary goal shifts to moving the weights for reps.
Also, if you’re bouncing the bar off the chest and still have to use a spotter, it’s a classic case of ego lifting. Check your ego at the door before you get to bench pressing as it has probably sent the most number of people to the hospital as compared to the other exercises.
How much do you bench? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements.
Floor Press Vs. Bench Press: Which Is Better For Chest Growth?
Both are great for building a huge chest, but which one reigns king?
We all want a huge chest, right? Those popping pecs to jump right out of our shirts. A huge chest can greatly affect the look of our physique and give us everything we want when it comes to that shredded aesthetic. But building a big chest can be challenging and with so many exercises out there, it can tough to weed through and find the most effective. The floor press and bench press are two great chest exercises that can boost chest growth and we’ll explore both to see which one is better.
A strong chest can benefit you in terms of sport specific and those more functional movements by greatly affecting your pushing power and offering nice support and stability. On top of the ability to move and lift better, a strong chest offers the ability for a nice aesthetic and one that others will certainly envy. Both the floor press and bench press can help with this and for those organizing their own training plan, if possible, place both in to see great gains.
Let’s take a look at the floor press and the bench press and see which one of these great exercises reigns king. Both can help boost chest growth and aid in that massive aesthetic but knowing which one can work for your benefit the best will prove most effective for all your gains.
The Floor Press
The floor press is very similar to the bench press except you are lying on the floor. What this does is shorten your range of motion and is a good one for those with shoulder injuries or certain exercise limitations (1). This is a great accessory exercise for powerlifters as it offers the same motion without doing the exact exercise, being the bench press. This exercise can be done with either barbells, dumbbells, or kettlebells.
How To Perform It
Lay on the floor and tighten your core with a flat back.
When ready, push the bar above your chest, driving your heels into the ground.
Gently lower back down to your chest maintaining an engaged core.
Once at the bottom, repeat for your desired amount of reps.
Bench Press
The bench press is a great exercise and one of the big three powerlifts. Many variations exist in terms of grip and equipment used, like dumbbell or barbells, but either way this exercise is highly effective (2). Working your chest muscles to the max, the bench press can improve upper body strength, increase power output and deliver muscular endurance to other exercises. Widely popular for its ability to increase muscle growth, this exercise is one to certainly place into your routine.
How To Perform It
Here are the steps for performing the bench press:
Lie on the bench with your feet planted on the floor.
Grab the bar with your hands a little more than shoulder-width apart. Arch your lower back slightly. While this is debated, an arched lower back can help keep the spine neutral and the back tight.
Lift the bar off the rack and gently lower to your chest as you breathe in. Your forearms should be about 90 degrees from the ground as you touch your chests.
With your feet planted on the ground, initiate the upward movement to return to the starting position.
Repeat for your desired number of reps.
Floor Press Vs. Bench Press
While the movements of these two exercises are the same, there are some key differences. The floor press doesn’t require a bench and has less range of motion. For those prone to shoulder injuries or certain exercise limitations, this may be the way to go. Because of this, there is less demand on your shoulders.
However, the bench press, since it has more range of motion, allows you to lift more weight and increase strength and size (3). What you’ll find is both exercises are very similar, it is just a matter of if you want to focus more on increasing muscle, or giving yourself a good exercise to limit the amount of shoulder pain you may experience.
Featured Supplement For Continued Gains
When it comes to these exercises, having a solid supplementation routine is important as you seek the best for all your gains. Supplements like pre-workout, intra-workout BCAAs, creatine and fat burners can all help as you seek the best for your desired physique and increase in strength and size. But protein powders are exactly what you need to thrive and see that desired growth and recovery you want (4), especially with exercises like the floor press and bench press. Since protein is the building block of all muscle, a protein powder seems to be an easy choice to boost those gains.
Performance Lab SPORT Protein
Performance Lab SPORT Protein is an impressive brown rice protein source that is cleaner than most other protein powders. Great for muscle growth, recovery, and weight loss, this is absolutely a top protein supplement.
Performance Lab SPORT Protein is much cleaner than other protein powders out there. Naturally flavored with organic cocoa, vanilla bean and ceylon cinnamon – this is the best tasting protein powder many customers have tried. Being a brown-rice protein powder, anyone can use it for lean muscle growth and weight loss for this powder contains great ingredients. Regardless of whether you’re dairy intolerant, vegan, allergic to soy or gluten, Performance Lab Protein contains no allergens at all. Supplying 20g protein and only 100 calories per serving, Performance Lab Protein can be easily included in your diet at all times, whether you’re cutting or bulking and is a great protein powder for men.
Check out our individual review for Performance Lab SPORT Protein here!
Check out our list of the Best Protein Powders for more great protein supplements here!
Wrap Up
Both the floor press and bench press can work to benefit your gains and offer the best for your chest growth and development. While each has their own benefits, what both can do are increase strength and size and allow for that desired physique to unfold. Give both a try and work to see which one is best for you as you seek the most for your gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Answer, S.; Alghadir, A.; Al-Eisa, E.; Iqbal, Z. (2018). “The relationships between shoulder pain, range of motion, and disability in patients with shoulder dysfunction”. (source)
Tungate, P. (2019). “The Bench Press: A Comparison Between Flat-Back and Arched-Back Techniques”. (source)
Saeterbakken, A.; Tillaar, R.; Fimland, M. (2011). “A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements”. (source)
Pasiakos, S.; McLellan, T.; Lieberman, H. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Julius Maddox Fails 800lb Bench Press Attempt At Wrigley Field
Julius Maddox attempted to break his own record on Saturday night but came up short.
On Saturday night, Julius Maddox was looking to set a new mark for the heaviest bench press of all-time. He currently holds the world record of 782.6 pounds and has had his sights set on 800 pounds recently. Wrigley Field was the venue of what had a chance to be a special event.
Following a game between the Chicago Cubs and Kansas City Royals, Maddox wanted to become the first person ever to bench 800 pounds. He ended with two failed attempts and the world record lives another day. This was not the first time that Maddox attempted this lift. In June 2020, Maddox attempted 800 pounds for the first time and ended up suffering a small injury because the bar was misloaded.
Below, you can find Maddox’s two attempts at the incredibly heavy lift.
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Julius Maddox suffered a pec injury back in May and this delayed his progress a bit. He has been training with Larry Wheels to get his strength back to the necessary level to complete this lift. Last week, Maddox failed at a 790lb bench press but felt good enough on Saturday to give it a go.
This would not have been the first time that Maddox broke his own record. He originally took over the title in August 2019 with a 739.6-pound lift. He then crushed a 744.1lb bench press to set a new mark. Maddox would go onto beat his own record two more times. The first came in March 2020 at the Arnold Classic when he accomplished 770lbs. The most recent record came during the Hybrid Showdown in Miami where Maddox pressed the current mark of 782.6lbs.
Julius Maddox’s next attempt at 800lbs could come on another big stage. Earlier in the week, Maddox and Danial Zamani agreed to face off in a head-to-head bench press showdown at CT Fletcher’s Iron Wars V. This event will take place in January and will have plenty of eyes as two of the best bench pressers in the world square off.
This will be a must-see event. For the sake of comparisons, Zamani has pulled off a 777lb lift while training. This is five pounds less than the current world record held by Maddox.
There is no doubt that we will see another 800lb attempt from Maddox in the near future. At full strength and fun health, this is a lift that Maddox will accomplish and then from there, who knows? The sky is the limit.
For more on Julius Maddox, his tips on training and diet, check out our exclusive interview. Follow Generation Iron on Facebook, Twitter, and Instagram.