Training for More Than Four Decades Now, Mike O’Hearn Drops Safety Advice As He Unveils Bench Press Variation for Most Gains

Published 02/07/2024, 2:18 AM EST

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Mike O’Hearn is regarded as the titan of bodybuilding because of his exceptionally muscular physique. Being in the circuit of training for over four decades now, O’Hearn uses his extensive knowledge of the sport, not only to train fitness enthusiasts but also to share it with his followers online. 

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In one of his recent videos on his YouTube channel, he shared his most preferred form of bench press, which, according to him, gives out the best pump. Here’s how you do it.

O’Hearn banks on the Smith Machine bench press  

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Mike O’Hearn, while training one of the gym-goers, showed the entire process of how to go about the workout. One could see him advising to use the Smith machine, while keeping the elbows out wide, the shoulders back open and the grip wide. The 315-pound man is seen taking the rod to his throat and giving out a good stretch after every range of motion. This, according to O’Hearn will give out the most tension.

As Mike O’Hearn took up the set, one could hear his partner explaining how the most important point was to keep the elbows on a straight bar pass down, instead of tucking them in. This helped in stretching the upper chest. He said, “If you watch this, Mike does it almost looks as if he’s lying on a decline.”

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The next point of focus was to ensure that the bar was driven straight up and was in line with your neck. One who may be stuck with the rod while on a Smith machine can always move the body around the bar to get the contraction in the right muscle group. According to Mike O’Hearn, no other exercise will help give a more conditioned chest. “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.

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According to the former Mr. Universe, this range of motion brings about a great line across the top. However, the most important part was remembering that the body is a system. So as long as one focused on what they were doing, and made sure that they were not using anything to put themselves in position, trying out different variations will always help in building one’s body and understanding what works best.

What are your thoughts on the Smith Machine Bench Press recommended by Mike O’Hearn? Let us know in the comments section

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Written by:

Aheli Chakraborty

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I am Aheli Chakraborty, someone who has spent her life in awe of the art and science of bodybuilding. My bodybuilding journey has been a fusion of dedication, sweat, and a relentless pursuit of strength. I've always strived to not only sculpt my body but also test its limits, chasing those elusive PRs.
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Edited by:

Jayant Chhabra

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