Jemil Davis - JD Fitness

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❗️BENCH PRESS TIP❗️
Keep your feet 👣 FIRMLY PLANTED.
Many times, you'll see people's feet shoot our from underneath them when they're struggling on bench press.

What happens when you do that is a loss of energy transfer. You lose power, which is what we DON'T want.

Get the feet as far behind ⬅️ the knees as possible, push your knees out ↔️, and tighten the glutes 🍑.
As you push the bar off of your chest, push the feet down and FORWARD ⬇️⬅️ as if you were trying to slide your body towards the top of bench.

When you do this, you'll notice that you're able to generate MUCH more power.

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Don't let LATE NIGHT SNAKING ruin your progress!

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Whether you want to accept it or not, there is NO SUCH THING as being "healthy at any size." There is an objective metric that we can use to determine this:

33% bodyfat or more puts you in the "Overweight-Obese" category.

Why does this matter? Being at a high body fat puts you at a MUCH higher rate for things like diabetes, high blood pressure, and heart disease (just to name a few). Not to mention that being at a body body fat % makes it much harder for your body to recover from other issues (we saw this with C*vid) and even from bodily injury like a knee or back problem (it's more work for your body to carry around all that extra weight). The mortality rate for almost everything goes up⬆️ exponentially, and the recovery rate goes down ⬇️ when someone is obese.

While there are people who can be overweight-obese and still have high activity levels, there's a reason why you don't see many older people walking around at 300 lbs.

I believe in free will, so everyone is free to treat their body how they want, but numbers don't lie. If the goal is HEALTH, LONGEVITY, and overall WELLNESS. Than the goal for everyone should a bodyfat % that is BELOW 33%.

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Get those steps in 🚶🏻‍♂️

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❗️Barbell Bent Over Row Tip❗️
Make sure you are actually BENT OVER. Too many times I see people just leaning slightly forward when doing this exercise. This is not called a LEAN over row or a SLIGHT HINGE Row, it's a BENT OVER Row so do that.

This will ensure that you're getting a much greater stretch in the lats (which are the primary muscles worked here) since gravity will be able to pull them into greater extension. This is important because it creates greater stimulus which we want if we're trying to get quality muscle growth.

The typical reason why people don't bend over more is because they're trying to Row a weight that's simply TOO HEAVY for them. So leave your ego at the door, pick a weight that you can actually hold in the proper position and pull it to your belly button.

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What body fat percentage should you aim to be?
For MEN, about 20%. If you want to LOOK like you workout (shoulder and chest definition, abs, back definition), then get it down closer to 15%

For WOMEN, about 25%. If you want to look a bit leaner and able to see things like separation in your quads, triceps, and back definition then shoot for something closer to 20%. Women naturally carry more bodyfat on them because of T&A, so it's not going to be the same as a man's.

Keep in mind 1️⃣ these are GENERAL numbers this is not some hard and fast rule. For example You might be able to see definitely at 17% instead of 15%. And 2️⃣ if you're using something like an InBody Machine, those things are not 100% accurate. The main reason people like me use them is because it helps give SOME sort of a starting point and a metric to tract progress, but just because it might say someone is starting off at 25% bodyfat that doesn't mean that's an EXACT number.

Hope that helps, and make sure to SHARE 📤 this video with anyone who might find this helpful!