BENCH CHEAT SHEET!

[@QQyoko]

Bruh if you could quit benching more w8 than I can deadlift that'd be gr8. Thank you for your understanding.

[@BrianAlsruheOfficial]

Hahah i will see what i can do!

[@ronaldhicks1743]

This is hands down the best video on benchpress. The way you use visual explanations to express what you're talking about, make it so clear as to what you're talking about. This is why we all subscribe to your channel.

[@kyledeutch1223]

Man you have come so far is such a little time I subscribed back you you had 6000 subscribers and since have improved all of my lifts with some of your methods. Thank you

[@BrianAlsruheOfficial]

That is so awesome fellas, thank you!

[@andrewarbocus]

This channel is a treasure that keeps giving! Used this info today for a great bench session during my RPM workout. Thanks Brian.

[@ingentingvirke]

So I'm gonna bench 500 now? Thanks Brian.

[@yetigriff]

ingentingvirke kilos?

[@lukem7611]

Grams

[@altuber99_athlete]

Asses.

[@Patriotsforev]

Alejandro Nava Wrong channel baby please

[@That__Guy]

apples

[@9753Lukas]

This channel might be the biggest hidden gem on YT. (At least in regards to fitness)

[@BrianAlsruheOfficial]

I really appreciate that brother, thank you

[@TangoFighter]

Thanks so much for this video, Brian! You helped me more in 10 minutes than all my efforts in the last 6 months. I have really f'ed up shoulders and as a result I stalled on my bench. I have watched countless technique videos and just couldn't seem to "get it". Your straightforward explanations flipped the switch. New PR, new outlook and new goals. Subscriber to believer to fan. Keep 'em coming bro.

[@BrianAlsruheOfficial]

Thanks so much man, i really hope they help!

[@candolastir7586]

Can you do one for deadlifts and bentover rows too. You're helping me improve my technique and my strength, huge fan

[@danpolta8759]

I think he's planning on doing two more for deadlift and press respectively

[@co11in89]

Can Dolaştır he did a really good row video on Omarisuf's channel. Worth searching for.

[@BrianAlsruheOfficial]

I have done a few videos on the bent over row both on my channel and Omar's Channel brother. They should tell you everything you need to know!

[@sjmonville]

Could not have come at a better time brother. Thank you for putting the effort into this video Alsruhe!

[@BrianAlsruheOfficial]

Thank you so much man!

[@DavidGarcia-jl4kc]

love the cues. always amazed at the quality of your content. keep fighting gravity!

[@BrianAlsruheOfficial]

Hahah thanks so much David!

[@steveaustin456]

The leg drive technique is awesome! thanks Brian.

[@DantheSavageProject]

One of the most clear and concise "Bench Press Technique" videos I've seen in a while.

[@BrianAlsruheOfficial]

Thank you so much!

[@cezarykopacz9832]

Definitely so far the best guide I ever found on the internet. I recently switched from another method and I feel my body more tight. Good work Brian 💪

[@BrianAlsruheOfficial]

That is so awesome man, thank you!

[@50CentMe1]

You deserve way more views, subscribers and income from youtube. What an absolutely impressive channel. I cannot thank you enough for the many helpful videos you have posted.

[@apffer]

Thank you very very much for the tip about unracking by lifting the hips. I workout at home, inside a power rack, and was having trouble unracking. You're the man. Technical and motivational. I am currently followowing the Starting Strength program, reading through the books and videos of their channel, bur I allways make sure to check yours. Keep the good work. Greetings from Brazil.

[@jamok3]

Damn. The part about unpacking the weight in a way to keep tightness instantly helped me put on 10 lbs.

[@jessejive117]

I’m attempting 300 this Saturday and am very excited and pretty confident I will get it. All these tips are helping me with that. Thanks!

[@yetigriff]

my cheat sheet involves bragging about being able to bench 1000lb

[@BrianAlsruheOfficial]

Congrats man, i hope I catch you some day!

[@xcuu]

10:02 minutes long. You're getting good at youtube, Brian :)

[@BrianAlsruheOfficial]

Hahaha glad you caught that!

[@MatiasStrengthCoach]

Great video Brian! You're damn strong man

[@BrianAlsruheOfficial]

Thanks brother!

[@TracyMangold]

As always, super helpful tips. The visuals always help a lot. :) Also, Brian- your energy is so infectious. We are always excited to get in the gym but even more so after watching your videos.

[@mahmoudeelyounsi3464]

This is basically the ultimate guide to benchpressing, awesome stuff man!

[@BrianAlsruheOfficial]

Thank you so much!

[@emZee1994]

so hyped for this series. I really hope you do a row cheat sheet too. it's a very underrated movement imo. and your squat cheat sheet helped me alot btw

[@BrianAlsruheOfficial]

Thanks man but I have done a couple of those on here as well as on Omar's Channel, those should tell you everything you need to know!

[@giannistsakalidis85]

brian you are so freaking awesome those bench cues have helped me tremendously I really can bench more after watching this video again thank you

[@jacktravers5702]

really great advice brian, one of the best channels on the tube! Much love from Ireland!!

[@jackharper1091]

I love the idea or a cheet sheet. I tried it today for Bench alongside timing my rest periods and it was by far the best workout I have had in a while.

[@BrianAlsruheOfficial]

That is awesome man, i am glad it helps!

[@marcsteubing5312]

Awesome Video Bro enjoyed it tons. I am gonna make this weekend a bench press weekend. Saturn and Pluto lol on my way to the 405 club and needed these tips. I never get tired of watching are hearing you talk about bench.

[@alexmora2342]

Marc Steubing what u mean by saturn n pluto

[@BrianAlsruheOfficial]

Hahaha thanks man, i hope they help!

[@_That_Dude]

so glad I subbed this channel, super helpful video as always. Brian hasn't changed at all, even though his channel has tripled in size since I subbed.

[@BrianAlsruheOfficial]

Hahaha thanks Dave!

[@theodoricthegoth4027]

Whoop-whoop! Loving these cue sheets! Keep it up Brian!!!

[@BrianAlsruheOfficial]

Thank you so much!

[@DJ-un4oh]

Congrats on 90,000 subs, Brian!

[@jon7159]

stealing this. going for a PR next week, excited to try this out. thanks again for the awesome video Brian

[@randygentry1207]

Brian something few mention is tucking chin and neck during squat.....your head is heavy and it helps to balence over mid foot

[@BrianAlsruheOfficial]

Very great tip man!

[@everburning8127]

Wow this is Jedi level, so glad I listened to this.

[@BrianAlsruheOfficial]

Thanks so much for watching it!

[@rafeeakand6801]

awesome video man... would love see some training footage of yours....

[@BrianAlsruheOfficial]

I have tons of those videos on here man, just look around. I usually put one up every week or two

[@dude157]

Great video Brian! Can't wait to try your method of lifting the butt up to unrack the bar.

[@joshjohnston7388]

Sam Smith I've been using it since his bench press series. works like a charm for me, man. saves a TON of energy for the lift itself on those heavy days too. I always struggled with keeping my shoulders in position before this unracking method.

[@BrianAlsruheOfficial]

It works very well man, i hope it helps!

[@erikbentley9005]

Alsruhe Army reporting for duty

[@BrianAlsruheOfficial]

Hahah Thanks!

[@talkfitnesswithabel]

FINALLY I HAVE BEEN WAITING FOR THOSE T-SHIRT

[@robertb6734]

I just got my total gym (chuck norris), hoping I'm gna look like you soon.

[@cmyhouse24]

Great video. Thanks Brian.

[@BrianAlsruheOfficial]

Thanks for watching it!

[@mohamedgareb5949]

Your channel is the best

[@Gonzomedic1]

Outstanding synopsis Brian!

[@BrianAlsruheOfficial]

Thank you so much!

[@10water]

Thanks so much Brian!!! Awesome cues as always

[@BrianAlsruheOfficial]

Thanks so much man!

[@Eddie-ie9gf]

Thanks Brian always great videos. Your the King brother.

[@TheMrKapler]

You're a beast brian. Keep grinding and keep sharing your wisdom. Appreciate it man

[@jameshouck440]

SALUTE TO NEVERSATE!!!

[@BrianAlsruheOfficial]

Thanks man!

[@grahampeterson3293]

Squeezing the bar "like it owes me money" has probably helped my bench more than anything, I've gotta try the bar bending and see if I can get a little more out of it.

[@bench550]

Good cues. How bout wrist wraps?

[@nikitaw1982]

Not sure the video but ur tip for using a broom handle and pulling out whilst trying to bend it and doing push ups with it has given me so much more strength in rowing movements and maybe keeping good posture too. Im telling everyone, especially those with bad posture. Still can never remember how to spell/say ur last name haha

[@mohammedkj1239]

awesome tips

[@BrianAlsruheOfficial]

Thanks so much!

[@markmarxman584]

another awesome video thanks for the tips coach

[@BrianAlsruheOfficial]

Thanks for watching it man!

[@muddymonster7119]

This channel is awesome. A lot of great content

[@BrianAlsruheOfficial]

Thank you so much!

[@dawnnorris7849]

Love the cheat sheets man Very helpful..Thanks

[@BrianAlsruheOfficial]

Thanks so much!

[@redjoker2497]

chest day today! now i am ready ;)

[@BrianAlsruheOfficial]

Go get after it man!

[@fatdelinquent85]

thank you for these videos. I hope I can take some hints with me to the gym next time. I have one problem though ( might end up beeing a long text, sorry ). At my gym ( typical commercial ) we have Hammer Strength Powerracks. The barhooks on it are a lil bigger than yours. I feel the height adjustment points are too big for my body. The one I am used to right now is pretty much at lock out of my arms. So I have to lift with the shoulders ( the big nono ) But If I set the hooks just ONE step lower I start with my arms actually bend. So to unrack I have to first extend my arms and then bring the bar into position with the lats. I honestly can not see how that would work with heavier weight :/ Now that I think of it....you probably can not give any other advice than : switch gym. anyway : thank you, have an awesome day.

[@joshjohnston7388]

Delinquent Motorcycle I have a similar problem on any press machines. If I set it low enough to hit "depth," (bar on my chest if there was a bar) that initial rep is dicey on my shoulders. If I set it one higher, I don't get full depth. Luckily my local rec center has barbells. I get the impression that you gym is one of those without barbells. do they at least have smith machines? It's not a barbell, but it is better (IMO) than a pressing machine.

[@nohandle27]

Great question, was going to ask the same. At my gym, the benches only have one set of non-adjustable j-hooks. The position of the j-hooks is literally in the middle of the range of motion for benching, so, I have no choice but to press the weight up to get it out. Guess I'm gonna need a different gym.

[@jc30005]

Delinquent Motorcycle You could raise the bench by putting a plate under each end and also under your feet as they will now be higher. Certainly not ideal but worth a go.

[@fatdelinquent85]

it's bit of a hassel but worth a try I guess. :)

[@BrianAlsruheOfficial]

Hahaha you beat me too it my friend, but some other people definitely gave some good ideas, especially with the plates under the bench

[@JuanMrDude]

Could someone explain me better what he says about not rolling the shoulders when lifting the bar? I could not spot the error in the slow motion video he showed P.S. Great video man! I really enjoy your channel because I learn so much!.

[@barsuk4817]

simply awesome..

[@femoralnail449]

Thank you Brian for another awesome checklist. Will you ever offer the Neversate shorts for sale?

[@BrianAlsruheOfficial]

Nah man, those are custom made from my sponsors.

[@sdc777rs]

I'm hoping the OHP cheat sheet comes soon man, really struggling with it personally. Regardless of my shoulders being messed up since i was like 6 years old, i still feel like i've got more strength than I am able to actually press.. Asked a few people and none of them had any positive/helpful input.. So.. I'm counting on you Brian!

[@BrianAlsruheOfficial]

Yea man i'lll put it out once I get around to recording it but in the mean while I have a few really in-depth videos on that both with and without leg drive

[@sdc777rs]

Brian Alsruhe heh, yeah I found those right after posting this comment. Still the upcoming one will still be helpful no doubt. Keep it up man

[@gysteel6650]

that lifting your butt off the bench to unrack tip is pure balls-roo gold! Especially for people like me who dont have friends to hand out for us. #Solobenchpressers #nofriends #ballsroogold

[@BrianAlsruheOfficial]

Thanks so much man, i hope it helps!

[@collectiveconscious2670]

505 bench?! Brian, dude, fuck. You're a monster! So stocked for you, brother.

[@BrianAlsruheOfficial]

Thank you so much!

[@paultully9115]

Brian, an idea for your next Q&A. I'm currently on vacation here in the States and where I'm staying there is only machine weights and one of those pulley multi station machines (although it does have pull up handles) and some medicine balls. I will be moving on to other destinations where the hotel gym has dumbells, however, none of these resort/hotel gyms have barbells or power-racks etc.. Can you devise a workout that can be done in this extremely limited environment? Oh, and my deepest apologies for even asking this in advance but I'm desperate!! lol.

[@matthewsefton8822]

Please please make a video showing how to do a sandbag, keg, husafel stone medley. I can't figure the heavy sandbag out even when the weight is less than 50% of my deadlift. There are 0 videos online showing how to do the "strongman" sandbag lift/carry.

[@ΛΕΥΤΕΡΗΣπαπαγεωργίου-σ7τ]

keep up the good work brian !!

[@kostarass56]

Ελλάς Ελλήνων

[@BrianAlsruheOfficial]

Thanks so much!

[@tohamyproductions]

Hey Brian awesome video as always! I was wondering if you could give me some advice about farmer walks. I am a newbie, and currently I am using 60 pound dumbbells (I used 50 a few days ago), but I am working on increasing that, as I know you talk about how great they are for building strength. My goal is to reach 100 pounds in each hand, but I am not sure if that is realistic. How often would you recommend adding weight, and how much should I add each time? Today was only my second day ever since I started incorporating them into my workout. Thanks again for the effort you put into the videos!

[@jc30005]

When you do the ohp video could you have a mention on how to time the leg drive. I always mess it up and end up driving with the legs too early or late 😬 thanks Brian.

[@BrianAlsruheOfficial]

Sure thing man!

[@boes23]

You're the man

[@BrianAlsruheOfficial]

Thanks Nick!

[@ChristianDurusTelamon]

Hitting the j-hooks sucks so much! Any tips for avoiding lower back cramps when trying to develop and hold the arch? For benching for strongman, would you use the same grip as your OHP or a wider grip assuming you can keep your forearms relatively perpendicular? You keep reminding me that my pressing sucks...

[@stefbef4051]

Love this series. But seriously Brian I have a question for you. if you were to pick 1 pressing movement to focus on, which would you pick for general strength and size? Bench vs overhead press?

[@BrianAlsruheOfficial]

Overhead press with leg drive, no doubt about it.

[@Linearforever]

You the realest

[@danpolta8759]

Great video. I have two questions: 1. I've got a meet coming up (USAPL), and I can still bench way more (like 10% more) if I use stretch reflex. Is there anything I can do in addition to pause bench that will help me be able to push after waiting for the "press" command? 2. Are there any good cues to keep your posterior on the bench while making the most of your leg drive?

[@BrianAlsruheOfficial]

1. Everyone can man. But getting tigher in your set-up will help. 2. Push your knees out. it will initiate your glutes and will help to keep them on the bench.

[@cramirezpereyo]

Hey, could you add a cheat sheet video for the bent over row too?

[@BrianAlsruheOfficial]

I have done multiple video on it on my channel and Omar's. Those vids should tell you everything you need to know brother!

[@LonnellJLee]

Do we bin the bar on the descent and the press

[@wytze123]

Kind regards from teh Netherlands!! We are looking forward to train at the other side of the ocean @ your place!

[@BrianAlsruheOfficial]

That would be amazing man!

[@BryanOrton]

Gonna give those cues a go today :) Brian just a question for you for your next Q&A. Have you ever suffered from tennis/golfer's elbow and if so, how did you work your way around it? Thanks a lot mate :)

[@BrianAlsruheOfficial]

Yea man, everyone has. But it is just floating pain. It will hang around a while then it will go away when something else starts hurting. In the mean while, ice, compression and get blood to it. Blood heals

[@BryanOrton]

Thanks Brian. I felt like dog shit while benching with that injury today!! Cheers man!

[@cuterfuns182]

Have a decent bench. 340 in high school. My last year, hoping to hit 385

[@pestyoverlord]

solo unrack tips? I don't think anyone else has really ever included that in their vids. sweet.

[@BrianAlsruheOfficial]

I hope it helps!

[@rayzeller2]

Does this advice all carry over to the floor press?

[@stefantanase5102]

Power!!!

[@BrianAlsruheOfficial]

Thanks man!

[@beefy1986]

Also Brian do you sell your shirts in India or deliver them here

[@BrianAlsruheOfficial]

That is a question for the Loyal brand man, i have no parts in that but yes, I know they do if you are willing to pay for the shipping

[@joehegedus5790]

So are you supposed to let the elbows flare on the way up? Does this help with power? I know to tuck the elbows on the way down to protect the shoulder so I try to keep them tucked throughout the whole movement. Is there a benefit to letting them flare on the way up?

[@shawnyetman6875]

Joe Hegedus flaring arms at the top will give u more power

[@BrianAlsruheOfficial]

Yea man, it incorporates more muscle groups. It is how all big benchers do it.

[@joehegedus5790]

Brian Alsruhe Thank you for the response Brian! I'll start practicing flaring on the way up :)

[@jonikniemi]

Nice video! Btw I love you in Guardians of the Galaxy as Starlord :D

[@BrianAlsruheOfficial]

Hahah thanks man

[@shuidongliu97]

Cheat sheet 💪

[@BrianAlsruheOfficial]

Thanks man!

[@WhiteDraqon]

Is it a big problem when I use suicide grip on benchpress? Because when I try to squeeze the bar etc, it feels weird or have pain in forearms and grip is not so strong, so I just move my thumb away and do suicide instead.

[@bmstylee]

hey Brian. looking for a way to help a buddy I lift with his bar path on the bench. it's kinda all over the place. I have thought about chalking the middle of the bar to illustrate my point that the path is all over the map. any suggestions how to fix that?

[@BrianAlsruheOfficial]

Reps man, reps. So load the bar with 70% of your 1RM and set a clock. At the top of every minute, do your complete set up and hit 2-3 reps and re-rack. Access what went well and what didn't. Do this for 60 minutes. You need to ingrain the correct path so your body understands. It is like training a puppy.

[@denisemoore2312]

How does one get past a mental block. I can’t seem to get past 88 pounds.

[@MrDeanmfitz]

i like how Brian was more to the point in this video

[@beefy1986]

Hey Brian. I know your answer may not be exact but I am a long-legged guy. So what is the ideal feet position for me. Should I keep my feet wide or slide it back towards my butt more while laying on the bench. Also if I am correct by leg drive you mean doing a leg press right? Just pushing your heels in the ground right? Thanks

[@BrianAlsruheOfficial]

The position is going to be different for everyone man, there is no right or wrong way. So i couldn't say. But no man, that is the opposite of what you want to do with leg drive. Just watch the other bench press videos and I explain it in depth.

[@Deondre_Clark]

For reference how tall are you? Your grip looks relatively narrow but your hand placement is about what I do as wide grip

[@BrianAlsruheOfficial]

6 foot man

[@BenjaminReynolds]

Now I can take my bench over 9000!

[@BrianAlsruheOfficial]

Hahah maybe just 8,990

[@BenjaminReynolds]

Brian Alsruhe I'll take that.

[@jetjames420]

Brian, are you on TRT? I'm still young now so I won't need hormonal help anytime soon, but I won't be young forever.

[@mikeydo9567]

What's your suggestion for an inexpensive power rack or poor man's gym?

[@BrianAlsruheOfficial]

Get a yoke! it is a rack, a bench, a sled,a yoke (of course), it is collapsable, and you can use it for loading events. Annnddd it is much cheaper than a rack.

[@mikeydo9567]

Thanks!

[@emburgess7186]

What is a strong bench amount for 180 man?

[@gregmccandless755]

Damn… how many kegs do you have? I only have 3-4.

[@BrianAlsruheOfficial]

Hahah i have no idea brother!

[@17fireinthesky]

How many reps at 225 can you do?

[@michaelporter9157]

Right after finishing bench day damnit

[@joshjohnston7388]

Michael Porter same here, but i've been using his unracking method since his bench series AND IT CHANGED MY LIFE, BRO. 😃

[@BrianAlsruheOfficial]

Hahah gives you time to decide which cues to use!

[@cezarykopacz9832]

thumbs up blind 👍

[@BrianAlsruheOfficial]

Hahah thanks man!

[@MikefromTexas1]

Metal plates, or Rubber/Plastic? Or does it matter?

[@zulfur2452]

Stone Bull 0728 why would it change anything?

[@BrianAlsruheOfficial]

45lbs is 45lbs unless it is the deadlift. Then it matters.

[@MikefromTexas1]

Brian Alsruhe Why on the Deadlift and nothing else?

[@zulfur2452]

Stone Bull 0728 plastic plates can have a larger radius so the range of motion gets shortened.

[@SL-vk1nq]

I tried these tips today and I got two more reps on my bench. Wtf. This stuff works...

[@jetjames420]

what if you exhale/inhale at bottom of lift? (paused)

[@BrianAlsruheOfficial]

Don't man, you lose strength like that. Like a lot of strength.

[@jetjames420]

cool, I'll just stay braced now

[@shumardi1]

You are not really building up kinetic energy. You are building up potential energy. Kinetic energy is 1/2 * m * v^2