And that means youll need to integrate barbells into your training in a big way. This will allow you to activate your chest muscles and get maximum strength out of the lift. The bar should be pretty low on your hand and tucked right into the crease of your thumb when you grab it rather than cutting across the middle. Did the Butler do it? If youre chasing pure strength and power, youll want the barbell press in your arsenal. I can't help but chuckle every time I watch this clip. (184 kg.) THE BENCH PRESS is one of the all-time great strength training exercises. As a complete novice you want to maintain a level of control as you learn to activate the right muscles, work on different cues and just learn to do the lift itself. "Dumbbells force you to figure out how to get stabilizing muscles working, and find your proper forearm slot.". "Great," says Smilin' Jack. Unverified. Jack Lambert (Scariest Looking Player In NFL History) Full Version Face PC Gaming 35K views 5 years ago Most RIGGED Moments in NFL History Nonstop Sports 3.3M views 1 year ago NFL Breaking. The reason: You get to work on controlling your stabilizing muscles and finding your most natural arm position. Related: Dave Bautista Workout & Diet Tips. Lambert would get up at 6 a.m. on Saturday and drive the 2 hours to Pittsburgh in his Cougar, then watch eight hours of movies per weekend, studying the pro linebacker formations and sets. Jack Lambert, leaping off the bench, voiced his displeasure, and probably would've done a lot more if not for teammates holding him back. Im keeping a bit more core tightness if Im using this style, says Samuel. It seems doable by him, back in his WWE days. We set out to figure out exactly how much some of those jacked stars could, at their best, bench for one rep. A few rules: Celebrity status is limited to actors and musicisians. "I'd come to grab them down and, splash, instant deluge." To read more on where your elbows should be while benching read the article: Should Your Elbows Be In or Out For Bench Press? I used to bench press over 300 lbs. "Yeah, I'm mean all right. Its not uncommon to find everyday gym-goers lift their head during reps of bench press as the bar comes down to their chest. Our pass rush and linebacker play dropped off. Its a big number, but Dave Bautista has been a big man for a long time. Jun 28, 2016. Not only will it make the lift feel easier, but it will also allow your upper back to come into the correct position and establish an arch as well. The ballet dancer is defined for him. Right now, though, it's time for a tennis workout with Jack Ham. This equation is known as the Epley formula, the most common formula for 1RM calculation. So we felt we needed to take the initiative and try and come up with some ideas that might change that, and be constructive in the long run.". "Before one game, Hanratty got up an hour early, went to a dime store and bought a paper skeleton, which he then hung in my locker along with a paper effigy of me with a cutout head shot on top of it and toed-in white-and-brown wing-tip shoes on the feet. in a powerlifting meet when he was 20, but his strength likely peaked a few years later when he was winning Mr. Olympias. We weren't dominating defensively. PowerliftingTechnique.com is compensated for referring traffic and business to these companies. 8 Best Wrist Wraps for Powerlifting in 2021 (Top Picks), How To Properly Do A Bench Press Lift Off (Step By Step), How To Breathe Correctly In The Bench Press (Step by Step). This week at The MMQB is dedicated to the life and career of Paul Zimmerman, who earned the nickname Dr. Z for his groundbreaking analytical approach to the coverage of pro football . Related: Method Man Pulls 500-lb. The one thing is that you can't hide. "The first two we won more with our defense and in the last two our offense was stronger," former Steelers middle linebacker Jack Lambert said while in town over the weekend. Never stop pushing. The number one beginner oversight in my opinion is not knowing to use leg drive and then subsequently doing it incorrectly when attempting it. He recently claimed his best bench press was 525, but legends can grow with time. In varying degrees, the Cowboys, Giants, Redskins, Cardinals and Eagles are good draws for the others and have -- or expect to soon have -- big stadiums. Position: FB 40 Yard Dash 5.00 5-10-5 Shuttle 4.32 Bench Press 295 Squat 405. That's the first time in history that all three linebackers came from the same team. I didnt want to, but he insisted so I did. (150 kg.) Unverified. Related: Strongest Pro Wrestlers of All Time, Set new goals, then achieve them. Then when Davis came back he suffered a neck injury and a mild concussion that put him on the injured list. Ham asks after the workout. Unverified. Everything you need to know about one of the most popular strength training exercises. It can also make you lose support in your arch and place stress on your lower back. Add to Compare Add to Wish List. Elena Popadic has worked within the fitness industry for over 6 years, is co-host of theSquats and Thoughtspodcast and trains and competes as a powerlifter. (109 kg.) Mama said knock out four plates? "We're in a situation where the three biggest cities in the country, plus the nation's capital, have been unable to find ways to build new stadiums. "Think about turning the pits of your elbows toward your head," says Samuel. If you aspire to be a pro bodybuilder in a heavyweight class, youll need serious strength and muscle. This is something that I have seen even well-trained athletes do out of habit, but it is something that should be avoided if possible. "Something like this never happened to me before," Widenhofer says. Still, you can see, in another year or two, with that kind of desire, he'll frizzle Ham's bacon. Ever since Sam Huff of the New York Giants first popularized the sadomasochistic side of the middle linebacker's role in the early 1960s, pro football has seen a steady stream of larger-than-death monsters parading through the position, each one trying to be meaner, fiercer, more bloodthirstily outrageous than the next. A small-town kid from Mantua, Ohio (pop. Barbell pressing is great, says Samuel, but its also the most advanced form of the flat bench press, and it requires a bit more than pressing the bar. As you lower the dumbbells toward your chest, keep flexing those back muscles; it should feel like you're pulling the dumbbells to your chest. The Hulk is in a virtual tie with The Rock and Bautista. I do remember the Harris incident, though. We may earn a commission through links on our site. . Brett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. 330 lbs. More often through the years he said 500. bench press for Terry Crews, but cannot verify that big number. (204 kg.) deadlift all in the same workout for a 1000-lb. Add to Compare Add to Wish List. Samuel says it's different for everyone. Wrestler/actor John Cena was 38, and those are 25 kg. Unverified. "Jack Lambert is so mean," says Pittsburgh Tackle Mean Joe Greene, a legend in his own right, "that he don't even like himself.". Get 10% Off Your Entire Purchase When You Open a New Account, Get our best deals and latest news delivered straight to you. "People tell me that I get a little bit carried away during a game," Lambert allows with a farm-boy laconicism that betrays his rural roots. SPORTS ILLUSTRATED is a registered trademark of ABG-SI LLC. There's no room here for easy sentimentality. Check out our article here: Is Your Bench Press Weak Off The Chest? (154 kg.) The best photos of Jack Lambert throughout his career. If youve had shoulder issues, the dumbbell press is the way to go. (175 kg.) And yes, it can drive serious chest and triceps development. What are you gonna do about it? The bench press is one of the most technical lifts meaning it is vulnerable to many seemingly small mistakes that could be costing you a high price. Deadlift, 340 lbs. In 1974 the players went on strike, and for most of the preseason Davis was out of camp. squat and 410-lb. Instead, you'd push for core and glutes tight. Chris Hemsworth is not a low-rep guy, and, focusing on functional strength, he prefers pushups to bench presses. He's meaner than Greene! Gonna test my max in a couple weeks. (20 x 225 = 375 x 1) In a response to the tweet, LL Cool J, a long-time gym rat, claimed his personal best was 405. plates. 487 lbs. Felt pretty light. For any difficulty using this site with a screen reader or because of a disability, please contact us at 1-800-444-3353 or cs@harborfreight.com.. For California consumers: more information about our privacy practices.more information about our privacy practices. So if the goal is to eventually set a bench press PR, you want to involve barbells. Intense. Verified. Seizing these opportunities, Smilin' Jack promptly took the job away from Davis with some brilliant, hard-hitting, wide-ranging play in the early part of the season. As the closest thing to combat in civilian life, professional football is a breeding ground of legends that echo our rapidly fading warrior past. A decision was put off at the last owners' meeting, but it could be settled at the next meeting, Nov. 1-2 in Chicago. During Super Bowl X in Miami last January, Lambert ran stride for stride with Dallas' Preston Pearson on one deep pattern and batted the ball away from a sure touchdown. Mistakes with the bench press can often go unnoticed since many of them arent always easily visible unless you are looking for them. That can be one way to build a big, strong chestbut it's not the only way, and it's certainly not the safest, most effective way for everyone. "See how mean I am?" While prepping for 300 (2006), Gerald Butler was supposedly benching 225 for 10 reps in a circuit with other exercises. We computed a one-rep max based on the 8 reps with 225 Brad Pitt reportedly benched when getting yoked for Fight Club (1999). It can be very subtle things.". (143 kg.) In one corner stands a Taso set. Using dumbbells to press can do plenty for your technique, including challenging your core and other stabilizing muscles. Or purchase a subscription for unlimited access to real news you can count on. Holding the bar in the correct spot on the hand may not pose a problem early on when you first start benching, however, as the weights get heavier, having wrists that bend or cock backward will take a toll on your joint health. By the way, 15 years later, the then 46-year-old Hugh Jackman Instagrammed that he benched 235 along with a 355-lb. "We've got some 30 pass situations in which the linebackers provide coverage," he says. 1,199) who spent summers pitching hay and slopping hogs on his grandfather's farm, Lambert was not particularly outstanding as a 6'4", 185-pound quarterback on the Crestwood High School football team. And it's critical if you want to showcase a strong, potent bench press.". Hall of Fame linebacker Jack Lambert is auctioning his personal football collection, Joe Rutter of the Pittsburgh Tribune-Review reports.Lot. "You know what it was, Lambert?" Whether you're using a barbell or dumbbells, the width of your hands is a critical bit on the bench press. "This is key," says Samuel. Weve often estimated one-rep maxes from multi-rep sets (and rounded these up if the sets were part of exercise circuits) using a one-rep calculator. Take a look at my article on Which Bench Press Is The Hardest? ", And that Lambert did, starting every game of the 1974-75 season and winning honors as the NFL's defensive Rookie of the Year. Verified. In addition, third parties, including Facebook, may use cookies, web beacons, and other storage technologies to collect or receive information from PowerliftingTechnique.com and elsewhere on the Internet and use that information to provide measurement services and target ads. With six weeks gone in the regular season, there is little reason to think the Dallas Cowboys can't win a third straight Super Bowl, which has never been accomplished in the National Football League. The visiting team gets 40 percent of the gate in the regular season. "If I was ever in a barroom brawl and needed someone to go back-to-back with me, I'd want Jack Lambert to be the man." The approach works regardless of whether you use dumbbells or barbells. He particularly improved his pass coverage, which helped let the Steelers stick with a straight 4-3 defensive alignment. A 2013 video shows the XL rapper Busta Rhymes incline pressing five reps with 315 but stopping four inches short of his chest each time. This technique lacks control and is not recommended for most. How much did Jack Lambert weigh when playing? Its an extremely common mistake and happens to the best of us when we arent being intentional with how we grip the bar. (127 kg.) They played for the gameand to hit. Bodybuilding, Strength, and Fitness: News, Advice, and Culture, Ukrainian Strongman Talks about Training in a Warzone, Worlds Strongest Man 2023: Events & Schedule, Biceps Workouts: How to Correct the 5 Biggest Mistakes, Study Finds Similar Muscle Growth With Vegan vs. Omnivore Diets. Because this was part of an exhausting eight sets of bench presses (and was at least a 10-rep set), weve estimated Thors one-rep strength then at 300. Unverified. Today he plays at 218 pounds and can run the 40 in 4.7 seconds, excellent speed for a sockdolager. Yet when a swarm of third-graders from the Boggs Avenue School descended yelping into the stadium for autographs, Lambert stood in the surge of pygmies for fully half an hour, smiling and patting heads and signing, signing, signing his name until he ran out of paperand the kids ran out of attention span. Show more Show more Raging Rapids Commercial Behind the Scenes Special on Evening Magazine 1985 Jack Tatum HBO interview Jack. What a real pro does is to play without mistakes, no mistakes at allthat's what I'm shooting for. That's bunk. But when Smilin' Jack gets a clear shot at a forehand driveand doesn't get overeager to kill the ballhe burns it past Ham with no chance for a return. Then you should set your shoulders and the rest of your body in position before externally rotating your arms before pulling the bar off the rack. Jack Lambert was born on July 8, 1952. Breathing in the bench press is important because it is directly tied to bracing which, in the bench press, is important for keeping your chest up and maintaining stability throughout the lift. Jack Lambert weighed 220 lbs (99 kg) when playing. And Tim Rossovich of the Philadelphia Eagles and San Diego Chargers, who enlivened team parties by setting himself on fire before making his entrance, then cooled off by eating the cocktail glasses. Middle-aged Method Man may still up these marks in the future. "It was 6-0, 6-2. Lambert asks, deadpan again. "I've got to find me someplace in the sun, someplace on the water.". Witnessed. In a 2018 video, Hemsworth reps out bench presses with 195. Electrolyte Drinks: Do They Aid Workouts? Unverified. Cable Chest Flys (Chest Isolation, Muscle Hypertrophy, Train Various Angles) Cable chest flys are the best exercise to take full advantage of chest activation through shoulder adduction. Jack Lambert Autographed Picture - HOF 90 W MONTANA 8x10 . Yes, youll have to learn to manage the instability of the dumbbells, but theyre less restrictive than the barbell, too. Arnolds biggest verified bench was 441 lbs. Check out my article on the Top 17 Exercises That Will Improve Your Bench Press Strength. This bench press variation can be done on either a flat or incline bench. "I knew I couldn't beat out Ham or Russell," Jack says, "but I thought I could take the job away from Henry." 385 lbs. All Rights Reserved. To learn all about the proper bar path in the bench press and what changes you can make to fix it, check out our article What Is The Best Bench Press Bar Path. Lambert was. Try 210, he said. However, just because your upper body may be mobile enough to bench without a warm up doesnt mean it should. While not everyone will encounter all of these problems, its likely every lifter has at least made a couple of these as a novice, beginner or even as an intermediate. Never let your elbows become parallel to your shoulders when you bench. This is because you are wasting a lot of energy and spending too much time under tension and reducing the amount of strength you will be able to harness to actually press the weight. He winked and flashed a rare smile, a brightly delighted third-grader's grin. (161 kg.) ", "You know what I'm proudest of the most?" In 2022, Jonathan Majors played a triumvirate of beefed-up roles: a supervillain in Ant-Man and the Wasp: Quantumania, a boxer in Creed III, and a bodybuilder in Magazine Dreams. I'll take it as a compliment. 55 lb.) On another occasionand this is where the legend-makers' day was madehe picked up Cowboy Safety Cliff Harris by the shoulder pads and "bench-pressed" him straight into the ground. "I give away 20 pounds every time I step on the field," he allows. He held out of training camp in 1984 (he spent most of the time fishing) and didn't play in any of the Cowboys' preseason games before eventually signing a five-year, non-guaranteed contract. Then, during a little friendly tussle in the locker room, Gerela threw a can of Fanta cream soda that caught Lambert on the ear. That really helps us.' We have invested millions of dollars in our own test labs and factories, so our tools will go toe-to-toe with the top professional brands. The most I ever lifted was 330 lbs.. You'll see a lot of people being lazy with their feet, or putting their feet on the bench a lot of things they don't need to do. I am the teammate that leads my team to . But the next attempt at a third straight Super Bowl came up very short. Now 220, and I said, Franco, knock it off. Just once, he said, so I tried 220 pounds and the weight fell on me and I heard a pop. His pec had torn. And it doesn't look like any of the other plans with extensive shifts can muster enough support. 354 lbs. How much can you bench? And if you want mountains of muscle, you need that load to grow. Additionally, training heavy builds a reservoir of strength and power that can serve you well even when youre aiming to focus on hypertrophy with lighter weights. So if you're unsure, start with an unloaded barbell or a pair of dumbbells at your chest, and find the right position that allows your forearms to be perpendicular to the ground at this point," says Samuel. Back to the dilemma we posed at the top of the story. "I have a satellite dish and sit in my basement watching hockey and driving my wife crazy," said Lambert, who may or may not be telling a tall tale at any given moment. And the best way to do it: Start from the bottom. (227 kg.) (122 kg.) Some flaring on the pressing portion of the lift is acceptable. Related: Michael B. Jordan Workout and Diet Tips. (184 kg.) 400 lbs. According to Lambert's teammates and adversaries, he's the Grendel of the Gridiron, a cleated and bone-crunching blend of Caligula and King Kong who delights in snatching the soft parts from hapless backs and receivers and who performs open-heart surgery on the enemy using naught but his snaggled, bloody fingernails in lieu of a scalpel. For more information on the best bench press warm-up check out our article: The Most Effective Bench Press Warm Up (Science-Backed). This equates to 390 lbs., but because its hard to accurately equate one-rep maxes with high reps, weve rounded that up to four plates per side. That shifts the focus of your chest development slightly. Find Guaranteed Authentic Jack Lambert Photos at SportsMemorabilia.com Online Store. The Steelers were 9-7 and failed to make the playoffs in the 1980 season. We gave him three good incline reps to calculate his one-rep bench press (typically, youre about 80% as strong in the incline as the flat press). It had been a tough morning for a football player in early summer, and the prospects for the afternoon were no less physically agonizing: three hours of tennissavage, slamming action on the court with his pal and rival Jack Ham, the Steelers' outside linebacker. Unverified. "If anyone had told me then that I'd be the starting middle linebacker on the winning Super Bowl team the next year, I'd have told him to go chase himself. St Johns Preparatory School; GROVELAND, MA; . Could he bench more in later years? Use of this site constitutes acceptance of our Terms of Use and Privacy Policy. Try These 6 Things. If your bench press max matters to you, youll need this tool. Bench Press Tempo: How Fast Should You Bring The Bar Down? Sure I am.". Tagliabue said the idea stemmed from difficulty in getting new stadiums built in key cities. Lambert said as he trotted back into the locker room. While a more narrow grip will focus your efforts on your triceps, a wider grip will place emphasis on your pecs. Thus the preseason day shaped up as a regimen calculated to turn even St. Francis of Assisi into a kicker of dogs and small children. 405 lbs. And we get her done." Nonetheless, only one Big Ten schoolWisconsinshowed any interest in him, and at one point Lambert thought of seeking a basketball scholarship. You can prioritize your training around barbells and insert dumbbells here and there. Unverified. Oh sure, Jack Lambert, he's mean. Jack Lambert has kept an incredibly low profile since retiring from pro football nearly 35 years ago. 405 lbs. The greatest compliment comes from Mean Joe himself. The shift to a powerlifting style can actively shift the angle of your torso to something similar to a decline press angle, says Samuel, depending on your arch. 270 lbs. "How about Friday?" Jack, whom Steelers President DAN ROONEY declared "took us to greatness," this week steps into the Gold Jacket Spotlight. Whether you're using a barbell or dumbbells, the width of your hands is a critical bit on the bench press. 100 lbs. Whats the truth? Maybe even just healthy movement is your goal. College football teammate, Leon Searcy, remembers Dwayne Johnson as a freshman: He was out-squatting and out-benching guys who had been there three to four years at Miami. This bench press variation mixes unilateral and bilateral dumbbell presses to build ab strength as it carves your chest and challenges your shoulders. Related: Chris Hemsworth: Workout and Diet, 300 lbs. While a very pronounced arch is pretty standard practice in competitive powerlifting, even the everyday gym goer who is working on bench press strength should still be creating a modest arch to help them move more weight. It certainly seems like a Rocky-sized workout fanatic shouldve benched at least 285, but, based on Stallones own contemporary account, 385-400 is dubious. Not every bench press is created equally, and your reason for benching should drive your technique, says Samuel. 590 of the Lelands Spring Classic collection . And when the stakes were high, Lambert somehow ratcheted his level of rage even higher. Anyone who has watched Lambert's play with the Steelers these past two seasons might be forgiven for doubting his disavowal. Cena was so close to the exclusive 500 Club. Jack Lambert is 6-4 (193 cm) tall. Lambert may be a bit accident prone, and with his relatively slight bone structure he could find the injuries catching up with him before his career has peaked, but that's the price of high spirits and aggressiveness. Another way to practice not letting your wrists bend back is using a bulldog grip, perhaps just as a drill. What happened was that our kicker, Roy Gerela, had missed a field goal and Harris came running up to him, clapped both hands on Roy's helmet and said, 'Nice going. Lambert lives on 130 acres northeast of Pittsburgh, because it gives him space to hunt and fish. Disputed. Bench Boss (Watson Machinery Ltd.) 3 Benchmark Tool Co. 3 Benchmaster Manufacturing Co. 13 Bend Iron Works: 7 Benjamin & Fischer: 1 Richard C. Bennett Manufacturing Co. 2 Bentel, Margedant & Co. 17 Frank J. Bergquest: 1 Bergram Mechanical Engineering Co. 1 Berkroy Products, Inc. 1 Berlin Foundry; Philip Gies . 450 lbs. 405 lbs. He came to the Steelers a tough, skinny kid out of Kent State, and he found a spot on a team that was just reaching the crest of its greatness. This issue can be worked on through longer paused bench press, t-shirt press, and building your pec strength through accessory movements. A good place to start is about shoulder-width apart and if you wish to widen it from there go about 1-1.5 outside of shoulder width apart. Get premium, high resolution news photos at Getty Images How did it feel to unseat a seven-year vet? This 2015 bench press is the only videoed one-rep-max on our list. powerlifting total. Different ideas have different fans and supporters. To avoid having your glutes lift-off, dont push your feet into the ground, but rather push away, also try widening your legs or placing them further out in front of you. Jack Lambert is 70 years old. Heaving the bench press is when you sink the barbell into your body and rely on your legs ability to propel your chest up to get the bar off your chest. Try These 6 Things, building your pec strength through accessory movements, Wide Grip Bench Press: Is It Better? A blazing f-ing inferno. Your shoulders should be slightly pointing downwards while the bar is coming down and once it lands on your chest. 500 lbs. "Prouder than of the Super Bowl rings, even? "He's our spark, our spearhead," Greene says. (136 kg.) (152 kg.) Age: 25 Prim. You should inhale at the start of the lift before you initiate the lowering of the barbell, this will help you puff up your chest, reduce the range of motion and prepare to receive the weight. Up Arrow Down Audio Back 5s Back 10s Back 30s Calendar Chart Check Down Left Right Up Chromecast Off Chromecast On Close Closed Captions Bench Off Bench On Broad Off Broad On Vertical Off . Ham has been there an hour already, slamming balls against the wall and getting his "game face" on. When training for Wonder Woman (2017) Gal Gadot claimed to bench 85 lbs. Think about keeping your elbows at a 45-degree angle, lower than your shoulders. See details. This is precisely how mean Jack Lambert can be. With Lambert at 218, Ham 220 and Russell at 214, the Steeler linebacker corps is one of the lightest in the NFL, but Lambert's philosophy of impact over weight infuses each member of the trio. I figured he was either putting me on or else he had a great attitude.". Or you can do it the other way around. Church bells across the Monongahela River tolled noon. Read our article on Bench Press Tempo: How Fast Should You Bring The Bar Down? Not using leg drive. Jack Lambert turns 66 today (He shares a birthday with the #Steelers franchise). Geographic logic would suggest putting Jacksonville and Tampa Bay in the same division to create a rivalry. You'll give a little in terms of weight, but you'll make that up with range of motion gainswhich can be great for size and functional goals. The bulldog grip is where your thumb is wrapped around but your finger tips are pinching the bar rather than wrapping around. Competition. And, thanks in large measure to Lambert's Kamikaze lan, it also spelled the final score: Steelers 21, Cowboys 17. When he was 22 and weighed 237 at 6'2, he benched 22 reps with 225 lbs. For more details on the bench press lift-off check out How To Properly Do A Bench Press Lift Off (Step By Step). "Geography is for looks.". Do Not Sell or Share My Personal Information. Head Coach Chuck Noll is no less sincere but a bit more prosaic, lauding Lambert for his "desire," a quality that coaches seem to value almost as much as victory. Heaving the bar is a lesser known mistake and something you may not be watching for especially as a beginner but its something you should avoid getting into the habit of doing. Claims for 50 Cent range from 405 to more than 415. These are big numbers for the rapper/actor who has typically kept his weight under 220. Verified. In 2009, Eric Bana, who starred in 2003s Hulk, said, I used to lift very heavy weights in my mid-twenties. 320 lbs. (Definitive Guide). Reputedly the fiercest of these nascent legendary figures is Jack Lambert, the All-Pro middle linebacker of the Pittsburgh Steelers who after only two years in the NFL wears two Super Bowl rings on his fingers. However, as you become more proficient its not actually in your best interest to take a very slow descent to your chest. For more information on how to use leg drive check out The Proper Way To Use Leg Drive For Bench Press. This is based on Chris Pratts reportedly benching 10 reps with 210 in circuits while training for Guardians of the Galaxy (2014). Samuel points to the classic pushup and compares it to the bench press. To avoid this, actively press your neck into the bench as youre setting up your arch and shoulder blades and work to maintain it while you lower and press the bar up. 450 lbs. Jack Lambert '16 Recruiting Profile. Consider that a spark, a blessing in disguise . It'll challenge your core as well as your abs as you work to keep hips and shoulders square. #AllTimeBest #NeverGiveUp pic.twitter.com/XeIDpvY8ME. "I was chasing Chuck Foreman near the end of the first half when Joe Greene landed on my right ankle," he remembers. "I don't think it ever happened here. Your smaller shoulder stabilizers will fire to keep your arms stable in the dumbbell press., You're New to the Gym. ALIGNMENT ASKEW: Jerry Jones can count money like any other owner. You need to mirror that on the bench press, at least to start, to get the best total-body results.".