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ken crooks here guys today we're doing a
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bench press instructional video i'm
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going to show you all the techniques
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that we're going to use so let's get
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so first you guys with regards to the
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weight you load it up like so all you
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need to do is grab one of these clips
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hold them together and slide it all the
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way in so like that okay which leads me
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to my next thing if you guys are home
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if you were doing a home workout for
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whatever reason and the weight is pretty
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heavy i would recommend not using these
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so if you don't have a spotter you're
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able to tip it off so then
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again it just saves you from getting
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injured so with the bench press it works
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also your triceps we're going to engage
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our core which chris has a very strong
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core so we're going to engage our core
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and also your secondary as well is your
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shoulders okay so now with regard to
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doing a bench press chris can you just
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lean back for me please now the way
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chris is positioned is perfect his eye
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level eye level with the bar
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and that's a that's a very very
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now secondly chris's feet should be
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planted right and what he'll be doing
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again he'll be planted so he'll be able
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right and push the bar over his head
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and perform the exercise so
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we want chris's core tight we want him
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driving up using his feet and we want
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his back to be arched all right so now
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with regard to holding the bar what i
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need chris to do is to wrap his uh
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thumbs around like so with a firm grip
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so you kind of want to be shoulder width
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just slightly slightly bit wider than
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shoulder width apart now with regard to
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you don't want your elbows all the way
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because if you have your elbows all the
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way up while you're performing the
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exercise you mess up your shoulders and
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that's and that's the last thing you
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want and chris will probably be out for
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a couple of weeks so you want your
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shoulders at like a 75 degree angle like
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so when he's performing the exercise
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right so chris if we can just lift up
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the ball for me please talker's position
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is perfect now what he wants to do is
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just bring that bar slightly to the
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and now stop right there please now what
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is his elbows at a 90 degree angle so
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that's what you want okay
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now when he comes up he's going to
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squeeze his core engage his core big
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and he's going to pretend like there's a
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pen there and he's going to squeeze his
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chest as hard as he can now this guy's
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is how you perform a very very good
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bench press okay we advise probably 10
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to 12 reps however if you're looking for
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strength then it's probably three to
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reps but again i recommend starting
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slowly and working your way up you could
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also do a closed grip so now if you
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notice this closed grip will target
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mainly your triceps and still do
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still work your chest his elbows will be
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coming in more when he does the closed
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now again he's still engaging his core
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and his back is arch now guys this is
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very important when doing a bench press
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very very important okay chris can you
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just perform one more uh rep for me
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and he's driving up through his feet
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this is a perfect way
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in building muscle or toning
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thank you for joining me today and chris
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with our bench press exercise
