Mike O’Hearn's Bench Press Tips for Maximum Gains
Bodybuilding titan Mike O’Hearn, with over four decades of training under his belt, recently shared his favorite bench press variation on his YouTube channel. According to O’Hearn, this technique delivers the best pump.
O’Hearn’s secret weapon? The Smith Machine bench press. In his video, he demonstrates the process, advising wide elbow placement, open shoulders, and a broad grip. The 315-pound bodybuilder takes the rod to his throat, stretching after each range of motion for maximum tension.
His training partner emphasizes the importance of keeping the elbows on a straight bar pass down, rather than tucking them in. This technique stretches the upper chest, making it appear as if O’Hearn is lying on a decline.
The next step is ensuring the bar is driven straight up, aligning with your neck. If you’re stuck with the rod on a Smith machine, O’Hearn suggests moving your body around the bar to contract the right muscle group. According to him, no other exercise conditions the chest better. “I think this is the best way besides an incline motion to hit the upper chest and it stretches the upper chest away so that you don’t get anywhere else because of your position,” he added.
The former Mr. Universe believes this range of motion creates a great line across the top. But remember, your body is a system. Focus on what you’re doing, avoid using anything to position yourself, and experiment with different variations. This approach will help you understand what works best for your body.
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