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VB Strength Systems

@vb_strengthsystems

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🧬 18 - Natural
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🚨 180kg - 18 - 4 plates - Natural - strongest 18 natty AUS 🚨 #benchpress #18 #4plates #gym #405 by @vb_strengthsystems

180 at 18 natural - some of my bench attempts over the 3 year journey #gym #benchpress #4plates by @vb_strengthsystems

#Gym #latspread #wings #18 #natrual by @vb_strengthsystems

#bench #benchpress #gym #natrual #18 by @vb_strengthsystems

160kg at 18. Road to 180kg #gym #benchpress #160kg #18 by @vb_strengthsystems

If you want to do the same DM ME! For 1 on 1 coaching for a more in depth guide and feedback so YOU can achieve the same

1. Retract your shoulder blades - This will lead to a smaller ROM and therefore make the press easier

2. Grip the bar firmly - Have the bar sit across the base of your palm ensuring your thumb wraps the bar as this would lead to joint stacking allowing you to press more

3. Control the eccentric - Don’t just let the weight drop as this will cause the pressing motion to become harder and ruins form and can lead to injuries

4. Static Holds - They are key as they get the central nervous system adapted to heavier weight this will lead to working sets feeling lighter and easier and also strengthen the stabilising muscles

5. Breathing - Take deep breaths before you start the set and also just before you start a rep and hold your breath until the rep is completed then exhale

6. Drive through your feet - Think about pushing your neck into the pad and also pushing the bar backwards while you drive up

#150kgBenchpress@18 #Gym #Coaching by @vb_strengthsystems