{"version":"1.0.0","segments":[{"startTime":5.01,"endTime":8.25,"body":"What's up my fitnees family!"},{"startTime":5.01,"endTime":8.25,"body":"Brent Kasmer here with BKPT,"},{"startTime":8.25,"endTime":11.16,"body":"Brent Kasmer Personal Training."},{"startTime":8.25,"endTime":11.16,"body":"Today, I'm going to show you"},{"startTime":11.16,"endTime":15.9,"body":"guys how to spot somebody who is"},{"startTime":11.16,"endTime":15.9,"body":"barbell bench pressing. Alright."},{"startTime":15.93,"endTime":18.42,"body":"Make sure you like, subscribe,"},{"startTime":15.93,"endTime":18.42,"body":"smash that notification bell so"},{"startTime":18.42,"endTime":21.36,"body":"that way you're notified as all"},{"startTime":18.42,"endTime":21.36,"body":"of newest content is coming out."},{"startTime":21.54,"endTime":25.17,"body":"Right now, I have here with me"},{"startTime":21.54,"endTime":25.17,"body":"Mr. Mason who is going to be"},{"startTime":25.5,"endTime":31.71,"body":"being the wonderful, what is it?"},{"startTime":25.5,"endTime":31.71,"body":"Victim? Alright, he's a victim"},{"startTime":31.83,"endTime":35.49,"body":"so that way he's going to be"},{"startTime":31.83,"endTime":35.49,"body":"lifting the weight and I'm going"},{"startTime":35.49,"endTime":40.08,"body":"to be spotting. Alright. Go"},{"startTime":35.49,"endTime":40.08,"body":"ahead, lay down Mr. Mason. When"},{"startTime":40.08,"endTime":43.14,"body":"somebody is in a position to"},{"startTime":40.08,"endTime":43.14,"body":"bench, there are three things"},{"startTime":43.14,"endTime":46.53,"body":"that you can really watch for."},{"startTime":43.14,"endTime":46.53,"body":"One, hand position in the"},{"startTime":46.53,"endTime":49.44,"body":"benchpress. We'll make sure the"},{"startTime":46.53,"endTime":49.44,"body":"hands are pretty much directly"},{"startTime":49.44,"endTime":53.16,"body":"underneath the elbows, that are"},{"startTime":49.44,"endTime":53.16,"body":"not inside the elbows, so that"},{"startTime":53.16,"endTime":56.13,"body":"way it doesn't turn into more of"},{"startTime":53.16,"endTime":56.13,"body":"a shorter tricep exercise, or"},{"startTime":56.13,"endTime":58.68,"body":"really make sure that we're"},{"startTime":56.13,"endTime":58.68,"body":"really engaging the chest. Two,"},{"startTime":58.68,"endTime":61.98,"body":"make sure that the toes are"},{"startTime":58.68,"endTime":61.98,"body":"always behind the knees because"},{"startTime":62.1,"endTime":65.85,"body":"when you're actually lifting"},{"startTime":62.1,"endTime":65.85,"body":"weight, for sure all the energy"},{"startTime":65.91,"endTime":69.42,"body":"is coming back in those same"},{"startTime":65.91,"endTime":69.42,"body":"force instead of pulling your"},{"startTime":69.42,"endTime":73.86,"body":"body away from benching the"},{"startTime":69.42,"endTime":73.86,"body":"actual weight up. Number three,"},{"startTime":73.86,"endTime":76.26,"body":"are they lined up, also make"},{"startTime":73.86,"endTime":76.26,"body":"sure that their eyeballs are"},{"startTime":76.26,"endTime":79.5,"body":"directly underneath the bench"},{"startTime":76.26,"endTime":79.5,"body":"bar to only pick the bar up and"},{"startTime":79.5,"endTime":82.98,"body":"I'm always hitting the actual"},{"startTime":79.5,"endTime":82.98,"body":"books itself. You always want"},{"startTime":82.98,"endTime":86.79,"body":"also make sure that all those"},{"startTime":82.98,"endTime":86.79,"body":"things are going on. And last"},{"startTime":86.79,"endTime":89.13,"body":"but not least, of course, with"},{"startTime":86.79,"endTime":89.13,"body":"their hands in the same"},{"startTime":89.25,"endTime":93.42,"body":"positions on both sides so I'm"},{"startTime":89.25,"endTime":93.42,"body":"not picking it up off center."},{"startTime":93.78,"endTime":97.02,"body":"Those are all kind of keys that"},{"startTime":93.78,"endTime":97.02,"body":"I look for, you know, when"},{"startTime":97.02,"endTime":99.75,"body":"spotting somebody bench"},{"startTime":97.02,"endTime":99.75,"body":"pressing, you're getting them"},{"startTime":99.75,"endTime":105.27,"body":"into the correct position. When"},{"startTime":99.75,"endTime":105.27,"body":"someone leaves on the bench, you"},{"startTime":105.27,"endTime":107.67,"body":"want to make sure you guys can"},{"startTime":105.27,"endTime":107.67,"body":"agree upon what I'm counting up"},{"startTime":107.67,"endTime":110.64,"body":"to three, I'm going to be"},{"startTime":107.67,"endTime":110.64,"body":"lifting away, spreading it out"},{"startTime":110.67,"endTime":113.25,"body":"over top of your chest, and then"},{"startTime":110.67,"endTime":113.25,"body":"I'm going to go ahead and say"},{"startTime":113.28,"endTime":117.24,"body":"'good'. And then when they're"},{"startTime":113.28,"endTime":117.24,"body":"good, I'm going to not let"},{"startTime":117.27,"endTime":120.54,"body":"completely go all the way but go"},{"startTime":117.27,"endTime":120.54,"body":"ahead and put my hands up"},{"startTime":120.54,"endTime":124.74,"body":"already did just enough to know"},{"startTime":120.54,"endTime":124.74,"body":"that I'm there if they need me."},{"startTime":125.13,"endTime":131.07,"body":"Alright, so one, two, and up,"},{"startTime":125.13,"endTime":131.07,"body":"hold it your weight coming down"},{"startTime":131.43,"endTime":136.41,"body":"and then drive it up. Yes, Sir,"},{"startTime":131.43,"endTime":136.41,"body":"push on that bar. You just want"},{"startTime":136.41,"endTime":139.86,"body":"make sure that you're always"},{"startTime":136.41,"endTime":139.86,"body":"moving with it. Some more. Give"},{"startTime":139.86,"endTime":152.19,"body":"it up baby. Yeah, one more, up."},{"startTime":139.86,"endTime":152.19,"body":"That was amazing work with Mr."},{"startTime":152.19,"endTime":156.72,"body":"Mason, obviously, saw he did."},{"startTime":152.19,"endTime":156.72,"body":"But majority of it, I was there"},{"startTime":156.75,"endTime":161.16,"body":"just enough to not let that bar"},{"startTime":156.75,"endTime":161.16,"body":"fall back down started going in"},{"startTime":161.16,"endTime":164.34,"body":"the wrong direction. So that way"},{"startTime":161.16,"endTime":164.34,"body":"he was able to continue that"},{"startTime":164.34,"endTime":169.83,"body":"push all the way through to the"},{"startTime":164.34,"endTime":169.83,"body":"end. Alright! Hopefully you guys"},{"startTime":169.83,"endTime":174.51,"body":"enjoyed the little tutorial. And"},{"startTime":169.83,"endTime":174.51,"body":"make sure you comment below if"},{"startTime":174.51,"endTime":177.69,"body":"you have other questions about"},{"startTime":174.51,"endTime":177.69,"body":"our exercises that I can help"},{"startTime":177.69,"endTime":181.59,"body":"teach you how to spot, alright?"},{"startTime":177.69,"endTime":181.59,"body":"Brent Kasmer with  BKPT. Make"},{"startTime":181.59,"endTime":184.11,"body":"sure you like, subscribe, and"},{"startTime":181.59,"endTime":184.11,"body":"mash the notification bell that"},{"startTime":184.11,"endTime":187.98,"body":"way you're notified all the"},{"startTime":184.11,"endTime":187.98,"body":"newest content is dropped. See"},{"startTime":187.98,"endTime":188.61,"body":"you in the next one."}]}