The bench press is relatively new lift. Passes Oscar Robertson for the 4th most 15-AST games in NBA history (112). How many reps you do on the bench press depends on what your goals are. 21 pick in the 2021 NBA Draft, recorded the best vertical leap at 48.0 inches, breaking the previous record of 45.5 inches. If pec activation is near-max from the first rep of a set, even with moderate loads, training heavier (say, in the 5-8 rep range) may simply be sacrificing the number of highly stimulating reps you can accomplish for your pecs over the course of a workout. After Russell Westbrook made a 3 to bring Los Angeles to within 91-89, Paul dribbled into the lane and sank a 13-footer. Rajon Rondo is expected to opt-out of his contract and becomes an unrestricted free agent. Russian 6 Week Bench Press Peaking Program. Benyam Kidane is a senior NBA editor for The Sporting News. Sometimes our chests lag behind simply because we dont bench enough. The barbell Advanced lifters: bench press once per week. 2023 www.azcentral.com. Push-ups are an incredible lift for bulking up our chests, shoulders, triceps, and even serratus muscles. Anthony Clark presses 349kg (770lb) and later 354kg (780lb) in September 1996 at the Mr. Olympia. Now lets compare this against a wide-grip bench press, which is typically done with your index finger on the grip rings (81cm apart) and your elbows flared out as wide as you can safely go (around 80), like so: The elbow flare is kept well under 90 degrees, keeping the lift fairly safe for the shoulders. But there are also some potential muscle-building advantages to the pause that you might want to take advantage of. Its also great for bulking up your triceps and the fronts of your shoulders, making it a great overall lift for improving your aesthetics. With our assistance lifts, were trying to choose compound lifts that complement our bench press. Improving your shoulder mobility and chest flexibility. For the bench press to be considered raw, no bench shirts are allowed; however, wrist wraps, singlets and belts are allowed. And the solution is usually pretty simple. That wasnt the case. Similarly, some guys with dominant chests like to use an extremely wide grip in order to lift heavier and eke out even more chest growth. But the main muscles that the bench press works are your chest, shoulders, and triceps. Pushes out 405 lbs. Additionally, by chance, Pauls old agent Leon Rose is the Knicks new President of Basketball Operations, leading many to speculate that New York would be an extra soft landing for the coveted point guard. Once youre holding the barbell in the correct position, squeeze it as hard as you can. Check out some of the most memorable bench After 6-for-12 shooting from beyond the arc in Games 4 and 5 against the Clippers, Paul's ability to connect from beyond the arc remains a swing factor. This is our newsletter for women who are interested in getting bigger, stronger, fitter, and better looking. The bench press, more than most other lifts, benefits from assistance and accessory lifts. We had some fourth-quarter games there, Durant said. The further our shoulder blades flare, the harder they are to tuck, making it harder to get into a sturdy bench press position. There are a few things we can do to fix that: For more, weve written an entire article about the best lifts for growing a lagging chest. It works your pecs through a large range of motion, putting them under a deep stretch at the bottom of the lift. The prospects willparticipate in interviews with NBA teams and five-on-five games, plus shooting, strength and agility drills and measurement testing. For example, a powerlifter might be chest-dominant when he benches, and so even though his chest is already enormous, if he could build it even bigger, he could increase his bench press. So thats testing our defense, our defensive shells, our defensive principle as a whole. Us as a team, we keep talking about whatever we got to do to win, were going to do it, Paul said. Well go over the pros and cons of each exercise so that you can pick the ones that suit you best. Kizen 6 Week Bench Peaking Program. That way you have a true chest exercise in your program. As a general rule of thumb, lifting with a larger range of motion is better. 17 PTS Underwhelming is an issue, however, as Phoenix needs peripheral support with Kevin Durant and Devin Booker supplying over half of the Suns' points Saturday. Lat Pulldown Alternatives: How to Train Your Lats With Free Weights, The 5 Big Compound Lifts for Building Muscle. But eventually, well grow too strong for that, too. Moderate reps are great for gaining both muscle size and strength.). Using a narrower grip, minimizing your arch, and moving at your shoulder blades would all increase your range of motion. Paul is the eighth player drafted out of Tulsa in franchise history. The group who was using a full range of motion not only had the most versatile strength, they also had the most specialized strength. Murray is two years removed from missing the entire 2021-22 season with a knee injury. Max Vertical: 36.5 Westbrook is also one of the few players who truly springs upward for his shot and releases at the apex of the jump. The maximum number of bench press repetitions at 185 pounds is recorded. https://t.co/iSFQQXpsrU, That's toughhhh https://t.co/EnYYhDA1hr, Chris Paul is now This page was last edited on 12 April 2023, at 18:19. Underwhelming is an issue, however, as Phoenix needs peripheral support with Kevin Durant and Devin Booker supplying over half of the Suns' points Saturday. Starting on Wednesday, 76 prospects will take part in a series of drills and workouts in front of league executives at the 2022 NBA Draft Combine. Either way, youll still need some accessory lifts to bulk up your triceps. If our elbows are tucked to 30 degrees, we have almost no flare in our shoulder blades. Ted Arcidi presses 326kg (718lb) at the APF Bench Press Invitational on September 30 in Keene, New Hampshire. That larger range of motion is better for our chests and shoulders, and it also bulks up our serratus muscles (which are the muscles covering our ribs): Of course, as we get stronger, regular push-ups stop being challenging enough. Plus, even if your wrists bend backwards a little bit, the weight will still be above your wrist joint, minimizing strain. Basketball futures are already live and the Lakers are the odds-on favorite to repeat as Champions, while the Knicks are a 250-1 underdog. Something like this: Using a mix of main variations, assistance lifts, and accessory lifts is the approach that powerlifters take to improve their strength. Paul is unlikely to play Friday against the Lakers for rest purposes, Shams Charania of The Athletic reports. Best to choose a grip width thats easier on your joints. The other thing to consider is technique. If you use a fairly wide grip, the angles will match the line of pull of your upper-chest muscle fibres. Chris Paul had a very real chance to end his night in the history books. On the other hand, using a wider grip will also bring the barbell higher up on your chest, creating a smaller moment arm for your delts, and thus making it a poor variation for bulking up your shoulders. 6 REB Your strength on the bench press is limited by the strength of some of your muscles, so making those muscles bigger and stronger will increase your bench press. Do Not Sell or Share My Personal Information. You dont know what their matchups are going to be, but were going to figure it out.. First, lets look at which muscles are best able to contribute to the lift. All rights reserved. After all, it relies on your chest strength. That way you can build the relevant muscles bigger, allowing you to bench press more weight. For more on strength standards, we have an article on how much the average man can lift. Jokic vs. Durant, Murray vs. Booker: Here's everything you need to know about Suns-Nuggets, 'So many open shots': CP3 closes strong vs. One MVP and two championships later, Game 1 starts at 5:30 p.m., Saturday, and will be televised on TNT. Some bodybuilders prefer to train their muscles just once per week, and some powerlifters prefer to do lighter benching sessions as many as 5 times per week. skull crushers). In fact, he used to be quite overweight. As a result, most bodybuilders use a wide grip to bulk up their chests, and most powerlifters use a wide grip to bench more weight. Jim Williams presses 306kg (675lb) with only ace bandages on his elbows, wearing a T-shirt on November 9, at the 1972. 3 STL We had to adjust to how they were playing us, especially on the offensive side of the ball. In that case, we can switch to a narrower grip with less elbow flare, making the moment arms shorter for our chests and longer for our shoulders. Nets star Kevin Durant was selected with the No. Also keep in mind that if its beating up your shoulders, youre going too wide. 2023 www.digglicious.com. The night he was caught with the bottle was a particularly great outing. Shaq could only bench about 450, probably less now. And I dont just mean how good your technique is, I also mean which technique you use. In this tutorial video, we asked the world-record powerlifter, Jordan Syatt, to teach the bench press in a way thats ideal for gaining muscle size and strength: Some of these points mean that your overall range of motion is smaller. But its also notoriously hard for people to fully engage their chests while bench pressing. With the foundation of the International Powerlifting Federation (IPF), the federation began keeping "official" powerlifting world records as the international governing body for the sport of powerlifting. I think thats one of the many reasons why theyve been so good. Its the best bench press variation for growing a stubborn chest. Kentavious Caldwell-Popes championship experience and Bruce Browns energy off the bench. Paul, along with the rest of Phoenix's Big 4, missed back-to-back games to end the regular season for rest purposes, but it looks like the point guard is healthy and available ahead of the playoffs. Ryan Kennelly presses 487kg (1,074lb) (July 13). And even a weighted backpack can only hold so many books. Fan-favorite Alex Caruso is signed through next season, however, its certain that coach Frank Vogel would prefer him to come off the bench. This includes wrestlers, rock climbers, and swimmers. You can lift with a large range of motion. When the pivotal moment arrives, Chris Paul will do it all. Now, that doesnt mean that you need to do the bench press 24 times per week, it just means that you should probably train your chest, shoulders, and triceps 24 times per week. 3rd all-time in steals (tied with MJ) https://t.co/DClawG6UHj, CP3 out rest of game vs. Heat due to right hip soreness. At that point, as any good judge would say, its time to approach the bench. The trick is to feel it as evenly as possible in all three muscle groups, ideally while still having your chests be the limiting factor. the best lifts for growing a lagging chest, bring up your weaknesses or double down on your strengths, Moderate reps are great for gaining both muscle size and strength, an article on how much the average man can lift. The NBA Playoffs are about adapting and responding. Hypertrophy Training Volume: How Many Sets to Build Muscle? With the Thunder going through a rebuilding process, it is expected that Paul will be traded. Its possible that benching this deep is going to either force this guy to use much lighter weights or, worse, cause shoulder pain. The fronts of your shoulders (front delts) assist your chest in pressing the weight up. The Suns have clinched the No. Copyright: ESPN Enterprises, Inc. All rights reserved. Dips are one of the best assistance exercises for the bench press because it trains all the relevant muscles through a large range of motion while allowing your shoulder blades to fly free. Paul scored at least 11 points for the fifth straight game, and his 5:1 AST/TO ratio is strong, if underwhelming. What were seeing here is that in the standard bench press, the diagonal muscle fibres of our upper chests and shoulders are in a better position to lift. Athletes are asked to lift 225 pounds as many times as possible. It kicks off with a 5-part series about how to build muscle more leanly, gain strength faster, and improve your appearance. Defensively, they had a lot of guys that could attack downhill. The veteran point guard is averaging 11.3 points, 8.3 assists, 7.0 rebounds and 2.0 steals through the Suns' first three playoff games, but he's shooting just 37.5 percent from the field and 18.2 percent from deep. The bench press helps build many muscles in the upper body. After that, we'll keep you updated on the most important muscle-building research, lifting methods, and workout routines. In this case, its the mid and lower parts of our chests that are the beefiest: We have far more muscle fibres that connect to our sternums (our mid and lower chest) than to our collarbones (upper chest). Our lifting newsletter for men26,033 readers and climbing. (via @JessieLunchbox) Or what about using a wider grip? The incline press is also a great shoulder exercise, though, and the steeper the incline is, the more your shoulders will take over. Hes averaging a playoff career-high 27.2 points, hitting 42.9% of his 3s. What percentage of humans can bench 315? Or click here to join our newsletter for women. Paul will be tasked with generating a more cohesive offense during this series, as the team's playmakers have had little experience playing together and need time to figure out how best to utilize each other's skill sets. This is why bench pressing for 16 reps is often great for your shoulders, whereas benching for 8+ reps tends to demand more of your chest. The longest wingspan ever recorded at the NBA Draft Combine belongs to Tacko Fall, who measured at8 feet, 2.25 inches. Jimmy Kolb presses 612.5kg (1,350lb) on February 4 at the IPA Hillbilly Havoc meet. The bench press is one of our Big 5 bulking lifts, and in this article, were going to go over the best strategies for integrating it into your bulking routine. 3rd all-time in assists NBA MOCK DRAFT: Who will Magic select with No. 270 John Wall https://t.co/nCwHoY7bXe, This Chris Paul "posterizer" on Dwight Howard from 2006, is a Chris Paul highlight that doesn't get mentioned often. This means that the bench press makes a great main lift for developing your entire chest. Push-ups have been around for thousands of years, but back when people first started lifting weights, it was the overhead press that was used to develop upper-body strength. We use cookies to ensure that we give you the best experience on our website. Beginners: bench press 23 times per week. The challenges are endless against Denver starting with its dynamic inside-outside duo in two-time reigning MVP Nikola Jokic and guard Jamal Murray. It doesnt have that much impact on the growth of our triceps (shown above), but if we tire ourselves out with triceps extensions before we do our bench pressing, then our triceps become our limiting factor, and we cut our chest growth in half: This is all to say that the bench press is an amazing bulking lift, but it really pays to add in some accessory lifts to bring up the muscles that arent being fully stimulated by it. Bill Kazmaier first presses 290kg (639lb). to opt-out of his contract and becomes an unrestricted free agent. 11 AST Last season, Pauls 15th year in the league, he averaged 17.6 points per game, along with 6.7 assists and 5.0 rebounds. Perhaps more importantly, your chest is usually the limiting factor, meaning that if you fail to get another rep, your chest has failed. 5 REB How much can Chris Paul bench Tim Isaac is the first man to bench press over 800lb* with a lift of 802lb (364kg) on July 24 in Phoenix, Arizona. Chris Paul: Phoenix Suns will 'figure it out' against No. Chris Paul receives his degree in mass communications at Winston-Salem State the morning after Suns beat the Clippers, Phoenix Suns guard Chris Paul graduates from Winston-Salem State University. If you want to balance our your muscle growth, choose the lifts that develop the muscles that are lagging behind. As a loose rule The NBA Playoffs are about adapting and responding. The best way to solve that is to adjust your technique to emphasize your chest: use a wider grip or switch to dumbbells. Paused bench presses are used in powerlifting to stop guys from bouncing the barbell off their chests, which is considered cheating. Its also the approach that bodybuilders take to build a balanced physique, although they usually call them compound lifts and isolation lifts instead. Using a full range of motion is known to build more muscle. Chris Paul on receiving his degree in mass communications at Winston-Salem State as he'll attend the ceremony Friday. 714 Dislike Share Save. There are only so many plates you can stack on our backs before push-ups are more like playing Jenga than lifting weights. The bench press is a compound weight training lift thats done by lying on a bench, lowering a weight down to your chest, and then pressing it back up. If your chest is your limiting factor, then consider using a narrower grip and tucking your elbows a bit more. However, they arent the limiting factor, and so they wont see very much growth. As Greg Nuckols, MA, speculates, if youre trying to maximize chest growth, it might help to bench for 9+ reps, which will give your chest a greater number of stimulating reps. And if youre taller or lighter, expect to have smaller numbers until you bulk up. We cant do anything to change our genetics, so increasing our strength comes down to getting better at the lift and gaining muscle size. Copyright 2023 Sporting News Holdings Limited. This is a bench press done with your feet resting on the bench. Suns fans are furious after Game 1 but not at Kevin Durant or Chris Paul. Targets: Chest, triceps, and shoulders Equipment Needed: Weight bench and barbell (or dumbbells) The current record is held by Hartwick Colleges Jason Boltus who did 26 in 2009. According to an interview paul did with Muscle & Fitness, he can bench around 405 pounds. However, the details matter. Their muscles would be less versatile, yes, but theyd still be stronger at the specific range of motion they were training in. The bench press is famous for being the best lift for building a bigger chest, but that isnt always the case. The Knicks were 21-45 record this past season but have an incredible young core including guard RJ Barrett, forwards Frank Ntilikina and Kevin Knox, and center Mitchell Robinson. #Suns https://t.co/Svuww0sSls, 'In some ways, we are wired the same way. The bench press is also a great lift for your shoulders. Will Barotti presses 503.5kg (1,110lb) on December 12 at the Metal Militia World Championships. In fact, when you bench in lower rep ranges, your front delts may even take over, getting slightly more stimulation than your chest. Its a great lift for bulking up our chests, shoulders, and triceps, but without including some isolation lifts, were unlikely to get even growth in those muscles. As wild as it If we look at muscle-activation research, we see that the bench press stimulates the upper chest similarly well to the incline bench press. Lets see. The bench press is a big compound lift that works some of the larger muscles in your upper body: your chest, your shoulders, and your triceps. What we see here is that the standard bench press creates longer moment arms between our collarbones and the barbell, making the lift harder on our shoulders and upper chests. By engaging your grip and forearm muscles, youll naturally hold the barbell in a stronger position, and your wrist will fight to straighten out. WebPoint guard Chris Paul will be re-evaluated in six-to-eight weeks for an avulsion fracture in his right thumb. On the other hand, if benching leaves your chest feeling fresh, try going wider. The bench press can help restore muscle balance for athletes who primarily use pulling muscles. Ryan Kennelly presses 485kg (1,070lb) on April 12, at the APA Northwest Iron War in Kennewick, Washington. If youre trying to increase your bench press, choose lifts that work on the muscles that are limiting your strength. 230 overall) of the 2022 NFL Draft. 6-keys: media/spln/nba/reg/free/playerprofiles, NBA playoff predictions: Second-round expert picks, Durant, Paul have message for Russell Westbrook critics, CP3 breaks infamous 13-game streak with referee Foster, NBA DFS, 2023: Top FanDuel, DraftKings tournament picks, advice for April 26 from a daily Fantasy pro, NBA DFS, 2023: Top FanDuel, DraftKings tournament picks, advice for April 25 from a daily Fantasy pro, Suns' win huge for Paul | Green suspension bad for GSW, Suns-Clippers: Game 2 preview, how to watch, NBA DFS picks, lineups, advice, April 16 strategy, Underdogs will cover in NBA play-in | Other best bets, NBA playoffs pressure meter: Harden, CP3, more, Ranking ridiculous moments from last day of NBA season, 76ers' Joel Embiid wins second straight scoring title. WebThe Washington Commanders selected offensive tackle Chris Paul in the seventh round (No. The Suns face the Clippers, one of Paul's former teams, in Game 1 on Sunday. Sometimes the best way for a WWE Superstar to prove their strength is by hitting the bench press. Start your online subscription. The most famous NBA Combine bench press story to this day is Kevin Durant failing to hit even one rep of 185 pounds. Then, with the wide-grip bench press, the horizontal muscle fibres in our mid and lower chests are better able to contribute. He knows when to cut, when to seal.. Elbow bandages had been allowed prior to the formation of the IPF, but were later outlawed. The bigger your arch, the smaller the range of motion. From there, we can switch to using resistance bands. On the other hand, we have the overhead press to take care of your shoulders, so I wouldnt worry too much about it. It can be done with dumbbells, but the barbell bench press engages more overall muscle mass. Web10M views 3 years ago. DENVER Between the injuries and trades, this has been a season of adjustments for the Phoenix Suns. If your goal is to grow your chest, youll want to set the bench up at a 1530 angle. 1 pick? Paul makes his off-season home in Los Angeles, is close friends with LeBron James, and has played six full seasons for the Clippers. Unfair or not, thats how it goes for a future Hall of Famer two weeks shy of his 38th birthday. He will command the attention of his teammates. Suns coach Monty Williams talked with Paul after Thursday nights win. Julius Maddox presses 337.5kg (744lb) with wrist wraps and without a belt on November 17, 2019, at the Rob Hall Classic. The Lakers would have to include both their first-round pick in 2020 (#28 overall) and Kyle Kuzma in any trade package, as well as clear enough salary to get Pauls contract in under the cap. https://t.co/IHSAuD9sVA, Chris Haynes reports full details of Suns' and Lakers' offers for Kyrie Irving, Sources: Brooklyn Nets received Los Angeles Lakers proposal that did include teams two first-round picks (2027, 2029) and Phoenix Suns offer of Chris Paul, Jae Crowder and unspecified picks: @NBATV https://t.co/cJuABbaYGy, Cooking up a four-team deal to move Chris Paul, Russ and DLo , NBA execs are keeping a side eye on Chris Paul as a potential trade target ahead of deadline (Action Network), Chris Paul's first game back: 297 LeBron James Beyond the numbers, Pauls leadership and playmaking abilities remain among the best in the league, leading to increased interest for him on the trade market. Plus, thinner and taller lifters tend to prefer the wide-grip bench press because it shortens the range of motion, cancelling out our lanky arms and thinner ribcages. #NBASummer https://t.co/0ArJSs3wnf, CP3, D-Book and Mikal Bridges cheered on the legend in her final regular-season game , CP3, DBook and Mikal Bridges showed respect to Sue Bird after her final regular season game https://t.co/pA5NrhVJZK, Chris Paul: Day 1? Language links are at the top of the page across from the title. All rights reserved. Paul posted 11 points (5-18 FG, 1-8 3Pt, 0-2 FT), six rebounds, seven assists, one block and three steals in 41 minutes during Thursday's 129-124 victory over the Clippers in Game 3 of the Western Conference Quarterfinals. From Chris Haynes of Yahoo Sports. 380 Russell Westbrook This will not only bulk up your prime movers, but it will also strengthen your serratus anterior muscles, which is going to help keep your shoulders healthy as you get stronger. If we flare our elbows to 80 degrees, we have 2030 degrees of flare in our shoulder blades. Sacramento Kings guard De'Aaron Fox (5) pressures Phoenix Suns guard Chris Paul (3) during the first half of an NBA basketball game, Saturday, March 11, 2023, in Phoenix. #nba As you can imagine, thats not great for shoulder or triceps development. Aside from the vertical leap, the wingspan measurement is one of the more intriguing factors in the drafting process. Mdisbrow Deathbench Program. Support local journalism. Its a complete chest exercise, including your lower, mid, and upper chest. How much can Chris Paul bench? So if youre shorter or heavier, expect to be able to lift more weight. According to the NBA, the 2020-2021 season will begin on December 22. Spin: Paul scored at least 11 points for the fifth straight game, and his 5:1 AST/TO ratio is strong, if underwhelming. 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Houston traded Paul to Oklahoma City for Russell Westbrook, in a swap of two ball handlers. Until we can do a good twenty repetitions, push-ups are even better than the bench press in many ways. That depends on how big your muscles are, how good at the lift you are, and how good your genetics are. After 6-for-12 shooting from beyond the arc in Games 4 and 5 against the Clippers, Paul's ability to connect from beyond the arc remains a swing factor. And then the second thing people have to understand with Zion is this guy is big and powerful. Considering he managed to play through the issue, Paul should be expected to handle a full workload. Gordon was in All-Star consideration this season as he averaged 16.4 points on a career-best 56.4% shooting from the field in the regular season. Underwhelming is an issue, however, as Phoenix needs peripheral support with Kevin Durant and Devin Booker supplying over half of the Suns' points Saturday. His specialty is helping people build muscle to improve their strength and general health, with clients including college, professional, and Olympic athletes. In that case, choose accessory lifts that emphasize your chest, such as dumbbell flyes, cable flyes, machine flyes, or the pec deck machine. The other downside is that when we flare our elbows, our shoulder blades (scapulae) flare as well. As to the ultimate winner of the Paul sweepstakes? 2 overall pick in the 2007 NBA Draft despite failing to bench press 185 pounds (84 kg) one time. Phoenix's Big 4 will sit out a second consecutive matchup to close the regular season. Doug Hepburn presses 580 lbs (263 kg) in training, using a "collar to collar" grip and a slight bounce on the chest. The next thing we can do is compare the moment arms. WebChris Paul has averaged 15.0 points, 9.6 assists and 4.4 rebounds in 183 games for the Suns in his career. Chest flyes are great for boosting chest growth, the incline bench press is great for improving upper chest and shoulder growth, and skull crushers are essential for bulking up your triceps. Doug Hepburn becomes the first man to bench press 400, 450, and 500 lb. In November 1950 he pressed 400 lb (181 kg). He pressed 450 lb (204 kg) in 1951, and 500 lb (227 kg) on May 28, 1953. [8] [7] Doug Hepburn presses 580 lbs (263 kg) in training, using a "collar to collar" grip and a slight bounce on the chest. [9] Don Reinhoudt presses 275.5kg (607lb) raw on May 3, 1975 in Chattanooga. Phoenix now faces the Nuggets, No. Take a look at Steve Reeves: When people learned that they could build bigger chests simply by adding the bench press into their routines, it quickly became the most popular lift. The dumbbell bench press is the best variation for guys with stubborn chests. Hes one of those guys, when you look at how they play, you look at his career at Orlando, hes made so many adjustments and game to fit what they do here, Suns coach Monty Williams said about the former Arizona star. Felt like it was a good first-round series for us to figure out who we are, get our legs up under us.. Thats when using a greater variety of exercises starts to make more sense.