The NBA Playoffs are about adapting and responding. Thats what the bench press is best for, and thats why its so good for building muscle. With our assistance lifts, were trying to choose compound lifts that complement our bench press. 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. Strengthening your serratus anterior muscles. Of all the big compound lifts, the bench press may be the one that benefits the most from additional accessory lifts. Elbow bandages had been allowed prior to the formation of the IPF, but were later outlawed. Keep in mind that the heavier you are, the more muscle youll tend to have, and the shorter you are, the better your leverage will be. Gene Rychlak presses 458kg (1,010lb) (December 16). Thats entirely up to you. Kentavious Caldwell-Popes championship experience and Bruce Browns energy off the bench. As a result, the wide-grip bench press is more of an advanced bench press variation. Last year, Trail Blazers guard Keon Johnson, who was selected with the No. Benyam Kidane is a senior NBA editor for The Sporting News. The bench press is relatively new lift. If you want to balance our your muscle growth, choose the lifts that develop the muscles that are lagging behind. This is one of the most common problems that newer lifters run into, and the way that they bench press is almost always the reason. Paul makes his off-season home in Los Angeles, is close friends with LeBron James, and has played six full seasons for the Clippers. 5 REB 17 PTS Russian 6 Week Bench Press Peaking Program. 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. By: HoopsHype, Richard Jefferson: 14 repetitions in 2001, Russell Westbrook: 12 repetitions in 2008, DeAndre Jordan: Eight repetitions in 2008, Nikola Vucevic: Eight repetitions in 2011, LaMarcus Aldridge: Eight repetitions in 2006, Carmelo Anthony: Seven repetitions in 2003, Durant now says top prospects should skip the combine all together, 76ers vs. Celtics: Start time, where to watch, what's the latest, Heat vs. Knicks: Start time, where to watch, what's the latest, Draymond Green: '[Malik] Monk said we was old', Klay Thompson on matchup against Lakers: 'It's just a dream come true. The bench press works your triceps, but not nearly as hard as your chest and shoulders. I've looked forward to this for 12 years', Steve Kerr on Kevon Looney: 'Loon is one of the best centers in the league', Warriors take down Kings in Game 7 behind Stephen Curry's heroic performance, Joel Embiid officially listed as doubtful for Monday's game, Jimmy Butler's injured ankle looking visibly swollen following Game 1, Mitchell Robinson dealing with hip injury, Jalen Brunson on loss against Miami: I was horrific, Your California Privacy Rights/Privacy Policy. Since being drafted, Paul has played for the Hornets, the Los Angeles Clippers, the Houston Rockets, and is currently signed through the 2021-22 season with the Oklahoma City Thunder. 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. Game 1 starts at 5:30 p.m., Saturday, and will be televised on TNT. 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. After missing last 15 games due to thumb fracture, Suns say All-Star Chris Paul is probable to return tonight vs. Nuggets in Denver. It can be done with dumbbells, but the barbell bench press engages more overall muscle mass. However, it doesnt work nearly as well for guys with longer arms or shallower ribcages given that it limits the range of motion by so much. And it is. Tim Isaac is the first man to bench press over 800lb* with a lift of 802lb (364kg) on July 24 in Phoenix, Arizona. Its not a great chest lift, and when benching for 8+ reps, our chest tends to be our limiting factor. 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. 102,365 views. DENVER Between the injuries and trades, this has been a season of adjustments for the Phoenix Suns. And if a muscle group is lagging behind, its your chest. Some guys with strong triceps and shoulders want to double down on that by using a narrower grip. James Henderson first presses 700lb (317.5kg). The Suns head into Game 1 of the Western Conference semifinals against Denver at Ball Arena with three basketball minds in Chris Paul, Devin Booker and Kevin Durant who are not only constantly communicating, but thinking the game and effectively doing so in the heat of battle. NBA Draft Combine: Bench press record Getty Images Nets star Kevin Durant was selected with the No. 3rd all-time in steals (tied with MJ) In fact, he used to be quite overweight. The Chest Problem: most guys will get great chest development from the bench press, but depending on your anatomy and lifting technique, its possible that your shoulders will bear the brunt of the load instead. That approach wont help you build a bigger chest, though. As a loose rule of thumb, if youre just learning the bench press, youll probably want to practice it 23 times per week. The fronts of your shoulders (front delts) assist your chest in pressing the weight up. Kizen 6 Week Bench Peaking Program. And if you keep following a rigorous workout program, keep pushing closer to your genetic potential, after 510 years of lifting weights and building muscle, you should be able to bench press 290335 pounds for a single repetition. According to an interview paul did with Muscle & Fitness, he can bench around 405 pounds. We cant do anything to change our genetics, so increasing our strength comes down to getting better at the lift and gaining muscle size. 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. Lets see. When the pivotal moment arrives, Chris Paul will do it all. Paul scored at least 11 points for the fifth straight game, and his 5:1 AST/TO ratio is strong, if underwhelming. His specialty is helping people build muscle to improve their strength and general health, with clients including college, professional, and Olympic athletes. We can default to somewhere in the middle of the two extremes. In that case, choose accessory lifts that emphasize your chest, such as dumbbell flyes, cable flyes, machine flyes, or the pec deck machine. Wilt got his bench press up to 500 pounds. So as you continue gaining muscle mass, your strength will climb ever higher. His diet and workout routine are also key factors in his fitness level. 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. And so, whether they build muscle or not, most novice lifters can add 4050 pounds to their bench press with a couple months of practice, bringing their 1-rep max up to 175185 pounds. Fan-favorite Alex Caruso is signed through next season, however, its certain that coach Frank Vogel would prefer him to come off the bench. If we pop in some skull crushers or triceps pushdowns alongside our bench pressing, the problem vanishes. Im a dad, I work a desk job, I only lift weights 3 times per week, and my lifting genetics arent great. If youre trying to increase your bench press, choose lifts that work on the muscles that are limiting your strength. WebThe bench press at the NFL Combine is a test of muscle strength and endurance. https://t.co/C2k4P18yoX, Chris Paul tonight: And even a weighted backpack can only hold so many books. WebPaul had 16 points on 8-of-14 shooting, eight assists, four rebounds and one steal in almost 38 minutes played. The bench press helps build many muscles in the upper body. Helping to keep your shoulders healthy and pain-free. Plus, even if your wrists bend backwards a little bit, the weight will still be above your wrist joint, minimizing strain. But those wont last forever either. Phoenix now faces the Nuggets, No. However, using a reverse grip makes it more likely that youll drop the barbell, meaning that you should really only do this lift if youre safely nestled underneath some sturdy safety bars. (And if your goal is to gain muscle size, you dont need to dip into lower rep ranges unless you want to. This is a bench press done with your feet resting on the bench. 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. 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. Tiny Meeker presses 500kg (1,102lb) at the Cajun Hardcore Powerlifting Meet, December 14 in Buena, Texas. He gave me an original copy of one of Chriss bench programs which is real old school, just talks about how to get big and how to get strong none of the usual crap a lot of people like to spout these days. What percentage of humans can bench 315? 714 Dislike Share Save. Jim Williams presses 306kg (675lb) with only ace bandages on his elbows, wearing a T-shirt on November 9, at the 1972. The Triceps Problem: by far the biggest problem with the bench press is the fact that its so bad at stimulating growth in our triceps. (via Inside the Green Room, @NBCSPhilly) Danny Green was not holding back on Pat Bev On the other hand, we have the overhead press to take care of your shoulders, so I wouldnt worry too much about it. 3 STL When Chris Paul left the Clippers in 2017, he said, I felt like it was not only a good time for change for me, but for the team, too. Paul is the greatest player in Clippers history. They also program the squats ahead of the bench press, meaning that our best energy is going toward the squat, not the bench press. This includes wrestlers, rock climbers, and swimmers. Your chest wont care, though, and the barbell bench press isnt that great for your triceps anyway. The bench press, more than most other lifts, benefits from assistance and accessory lifts. It gives our chest muscles the best leverage, and it also stops our shoulders from being a limiting factor. 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. 336 Rajon Rondo How Much Should You Be Able to Bench Press? Underwhelming is an issue, however, as Phoenix needs peripheral support with Kevin Durant and Devin Booker supplying over half of the Suns' points Saturday. Here's a look at the highest recorded vertical leaps in NBA Draft Combine history. The bench press is famous for being the best lift for building a bigger chest, but that isnt always the case. * note: Anthony Clark performed a controversial 800-pound bench press at the Arnold Classic in 1997, 2 years before Tim Isaac. Sling Shot Bench Press Program. Houston traded Paul to Oklahoma City for Russell Westbrook, in a swap of two ball handlers. (via @JessieLunchbox) Paul is unlikely to play Friday against the Lakers for rest purposes, Shams Charania of The Athletic reports. If your upper chest is really lagging behind, you may want to consider the reverse-grip bench press. First, make sure that youre gripping the barbell low in your hand, over your wrist joint, like so: With the barbell held lower in your hand, your leverage will be much better, and youll have a much easier time keeping your wrist straight. As you can imagine, thats not great for shoulder or triceps development. Brown was the catalyst off the bench, tying his playoff-high 14 points (7-of-11 shooting) and adding three steals, two rebounds and three assists in 25 minutes. The Phoenix Suns have a depth problem. According to the NBA, the 2020-2021 season will begin on December 22. 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. 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Smiling cause it's gameday https://t.co/X3NGtuybaI, Congrats to @CP3 of the @Suns for moving up to 18th on the All-Time Playoff 3-POINTERS MADE list! How much can Chris Paul bench All Rights Reserved. 552 Chris Paul The incline press is also a great shoulder exercise, though, and the steeper the incline is, the more your shoulders will take over. Theyve been one of the best teams in the NBA this year, Booker said. Is that true? It removes leg drive, forces you to use lighter loads, minimizes back arch, and seems to be a great overall mass-builder for your chest, shoulders, and triceps. It also uses the largest range of motion and keeps tension on your triceps for the greatest amount of time. But with with good training, I was able to bench press 315 pounds, and I think theres still plenty of room for improvement as I continue to get older. [3], The women's equipped bench press record belongs to Rae-Ann Coughenour-Miller from the United States, who lifted 290kg (630lb) (2022, Metal Militia Powerlifting standards),[4] and the raw bench press record belongs to April Mathis also from the United States, who lifted 207.5kg (457.4lb) (2016, Southern Powerlifting Federation standards).[5][6]. Heres a look at how 30 of the top draft prospects performed in each event. This page was last edited on 12 April 2023, at 18:19. Not only does he have an increased range of motion, but he also has the chance to build a bit of momentum before reaching his sticking point. If you look at classic bodybuilders, youll notice that they have big shoulders and small chests, as with Eugen Sandow: Then, in the 1950s, bodybuilders and actors began to realize that if they did the bench press, they could turn their chests into a dominant muscle group. WebOnly 44 quarterbacks have performed the bench press at the combine since 1987: 11 completed 20 or more reps. #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? Anything thats significantly narrower than your standard grip can be used as a close-grip bench press. The NBA Playoffs are about adapting and responding. Cameron Payne and Landry Shamet should see increased run in Paul's absence. Sometimes our chests lag behind simply because we dont bench enough. 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. If you want a customizable workout program (and full guide) that builds these principles in, then check out our Outlift Intermediate Bulking Program. It kicks off with a 5-part series about how to build muscle more leanly, gain strength faster, and improve your appearance. #Suns https://t.co/Svuww0sSls, 'In some ways, we are wired the same way. The dumbbell bench press is the best variation for guys with stubborn chests. While pressing the dumbbells up, your chest will need to fight to keep the dumbbells from falling away to the sides, making it a combination of a bench press and a chest fly. Overall, it has a few advantages over the barbell bench press: https://t.co/MAjXSsKs9L, Most 10-assist games by active players: With a close-grip bench press, the narrower grip shifts emphasis away from your mid chest and onto your upper chest, shoulders, and triceps. The further our shoulder blades flare, the harder they are to tuck, making it harder to get into a sturdy bench press position. Paul (hand) is available for Thursday's Game 3 versus the Clippers, Kellan Olson of ArizonaSports.com reports. Its easier, it wont distract you from your regular training, and theres a lower risk of hurting your shoulders or decapitation. The night before, he had 19 assists. 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. It might feel awkward or tiring at first, but youll quickly get used to it, and you wont ever need to think about it again. Long time coming." The other implication of this study is that if youre trying to increase your 1-rep max, the triceps are a big part of that. With a competitive, The last remaining question for the Los Angeles Lakers before training camp starts is what they decide to do with their 14th, Two of the premier franchises in the NBA had a chance to end their first-round series, The Los Angeles Lakers are moving on to the second round, joining rare company as one, This postseason run marks the first time since LeBron James joined the Los Angeles, There are some players whose stats simply do not state how big of an impact they can, Lakers Rumors: Chris Paul Trade Destination Preferrence, 2022-23 Regular Season Schedule & Results, averaged 17.6 points per game, along with 6.7 assists and 5.0 rebounds. What are the types of coding in qualitative research. After all, it relies on your chest strength. But Paul wasnt thinking about that at all. All rights reserved. But most research shows that you can maximize your rate of muscle growth by training your muscles 24 times per week (meta-analysis). Clips, The one-sided history between Chris Paul and referee Scott Foster, Chris Paul beats the shot clock with a logo 3, Check out this sweet dish from Chris Paul to Devin Booker for 2, Check out this sweet dish from Chris Paul, Chris Paul shows off vision with nice dish vs. Sacramento Kings. (AP Photo/Rick Scuteri) PHOENIX (AP) Harrison Barnes scored 19 points, DeAaron Fox and Malik Monk each added 18 and the Sacramento Kings used a to opt-out of his contract and becomes an unrestricted free agent. If benching works your chest but doesnt do much for your shoulders or triceps, then try a slightly narrower grip. NBA MOCK DRAFT: Who will Magic select with No. 3rd all-time in assists 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. That, too, would limit the range of motion. That way youll bring your shoulders into the lift. How many reps you do on the bench press depends on what your goals are. Paul finishes his third campaign with the Suns averaging 13.9 points, 8.9 assists, 4.3 rebounds and 1.5 steals in 32.0 minutes. Richie Allen | Pro Not surprisingly, that results in much more quad growth than chest growth.