A Slow Motion Breakdown of Bench Press Technique & How to Fix it! CRITIQUE GEEK BENCH

[@BrianAlsruheOfficial]

TIME STAMPS 0:30 Why this video exists 1:02 Giant set explained 1:28 First Set 1:53 Second Set 2:19 Third Set and Critique 3:19 Feelings and Cues I’m focusing on 4:55 Fourth Set and Critique 6:23 Feelings And QUESTION OF THE WEEK! 8:48 Fifth Set and Critique 9:40 Feelings & Predictions 10:28 Sixth Set and Critique 11:41 Making Decisions on the Top set 12:37 Seventh Set and Critique 13:53 Final Thoughts, New News and Outro

[@BrianAlsruheOfficial]

I discuss that on one of my later Sets In this video brother

[@ogre36]

Hey Brian Alsruhe, When you unrack the bar you seem to press it out too much vs pulling it out with your lats and it’s causing you to lose tightness. Perhaps move the J-cups up one position. I had this same problem, and great video. 👍👍

[@totlguy]

It would be interesting to throw in a reference to your current body weight in comparison to what it was when your strength numbers were higher. And, your thoughts on how much it does or doesn't impact your "numbers" as an independent variable. You are looking much leaner, smaller than I recall, especially in your trunk. (What do I know?) Pride and ego....it is a powerful thing. I intentionally dropped a lot of weight last year for health issues, and the obvious physical strength decline was a little too much for my weak mind to deal with.

[@loganfluegel925]

I’ve trained 4:30am, 10pm, and everything in between. I like the morning grind as there is no one awake and I get the gym mostly to myself. However I have to take a longer warm up in the morning. At night I feel really strong but I have a hard time going to sleep after. I like afternoon but i can never get to the gym with work and stuff. Each time has its advantages and disadvantages!

[@ONE-pg7wd]

def agree with those points

[@GhostSamaritan]

Huh, I definitely lift way more in the morning.

[@loganfluegel925]

Ghost Samaritan maybe you feel fresher in the morning, def possible.

[@davidperlich9196]

Afternoon lifter here, that's when I feel the strongest and most awake. That being said I feel the best when I wake up and work out!

[@jayn8392]

I feel best in the morning working out but I it's a pain to get up 1-2 hours earlier to get a pre workout meal. Usually I don't eat past 7pm and then feel weak if I don't eat before an am workout.

[@micahandjessi]

I've got no grip strength in the morning unless I take a super long time to warn up. I'm definitely strongest or feel like it anyway in the afternoon, but if I had the time those midnight workouts are definitely the most fun

[@zachnunya8749]

Dude my grip strength is nonexistent before a cup of coffee I can barely even put on shoes. Lol

[@thestoik5440]

I prefer to lift in the morning because it helps me build momentum for the day. But my strength and mobility also doesnt show up until later in the day. By night time i start feeling lethargic so i make it work mid day. Its been getting the job done havent missed a workout in 4 months.

[@dswil5062]

Strict press next please! Your content has helped me lift heavy stuff more than anyone thank you

[@Summerbrah]

I'm a morning lifter, but moreso because I feel more productive throughout the day. If I lift in the evening or night, I just end up looking forward to the gym all day and my productivity suffers. I'm the strongest in the afternoon though.

[@formularainbow]

Oh shit sameeeeeee

[@formularainbow]

When I'm done with my workouts in the morning I feel so ready to do everything else because it's like an achievement

[@GhostSamaritan]

me three

[@M3diaConsumer]

Incredibly humbling to see someone so strong and experienced point out so many flaws in their own technique. Definitely means my technique is nowhere close to as good as I think it is 😅

[@gojumanny]

Afternoon lifter. I will be worse. Had bad covid and was hospitalized. Going to attempt my first session Monday. Keep at it.

[@y.cortez657]

Hello BRIAN...Great to see you again.... Wow..‼ you're a very LATE lifter.... I'm a Evening lifter, my best lifts are around 530pm to 8pm... THAT'S WHEN MY ENERGY kicks in... I can't do mornings nor afternoons anymore...

[@GameDevBryant]

I'm a morning lifter, but mostly it's about self-discipline. If i don't get up and get after it first thing, it's real real easy for me to make excuses and procrastinate on it later. This way, if for some reason I can't do it in the morning I also have more chances to fit it in later as opposed to something coming up unexpected in the evenings. Thanks as always, Brian!

[@michaelchisholm6130]

Early morning, feels good to check that box and it gives me a good mindset for the day ahead.

[@tytrue8633]

I have tried all different times throughout the day. I found that my strength didn't really change no matter what time I trained. What I did notice is that my sleep was affected if I train later in the day. so far my sweet spot has been mid morning. My body is awake enough to train hard and there are plenty of hours left in the day to relax, eat and rest fully at night. Thanks for the vid.

[@stevendyer398]

I love this series. Great guides not only on the lifts themselves, but they also help show us how to analyze our own lifts. I'm excited for the next video! The only thing that would make this better is some John Madden style squiggly lines, circles, and arrows while you're talking over the freeze frame. Maybe throw in a "Boom!" here and there, haha.

[@Adbad2006]

These critique videos are fantastic Brian. So much useful information. Re your question I definitely prefer working out in the evening and it definitely has an effect on me vs the morning. My body just doesn't wake up first thing.

[@GhostSamaritan]

I've had my best training in the morning because it gets me pumped up and ready for the day. It's like a morning routine. It's when I feel the strongest and most alert. I get stressed if I miss a morning pass because then I'll just have the gym on my mind all day.

[@CrazyEights1231]

I'm a morning lifter. Well, like 7:30-8:00 start. Can only make that work on wekends so I make afternoons work during the week. I tend to do better squatting and pressing in the morning and deadlifts seem to be better in the afternoon

[@formularainbow]

Morning lifter, after school I have a lot of tuitions and have to invest in some self studies so I have to workout at 5am and it feels GREAAATTTT

[@nathanwrd5746]

Also you just benched my new deadlift PR. Haha well done! Was awesome to see.

[@tuciprankster4268]

Morning lifter, tried both morning and afternoon but just love getting it in the early morning 6am, just gives me so much boost throughout the day and feel like I perform also better

[@davidashton5626]

Nighttime lifter. Usually start around 8 pm and finish by 9:30 or 10. Used to workout in the morning, but I don't love feeling myself get sore throughout the day.

[@slingshotmcoy]

Late morning/mid afternoon is my favorite time to lift. The sun is high, it's a beautiful day, and the world seems its most energetic at that time. Enough time to digest my breakfast and get warm and awake from the morning, any later and I risk fatigue. I think it comes from that time frame being recess when I was a child, I get a big burst of energy whenever it reaches that mid day mark. But a 6am lifting session makes me feel awesome for the rest of the day too.

[@ONE-pg7wd]

In the morning i LOVEEE doing cardio and i think doing that in the morning just makes me feel so much better for the rest of the day in terms of mental clarity and what not. Then i like lifting in the miday/afternoon causes that fits best and also i feel pretty strong around then

[@coyhanson705]

Definitely a morning trainer.......the few times I have had to workout at lunch or after work, my mind was in a different place and my workout suffered.

[@tylerhebert8237]

More than the time of day, its the number of meals versus level of output that impacts my workouts. After work, as long as I ate all my food, it goes ok. I love weekends when I can eat breakfast and second breakfast, then workout before launching into any of my other projects. Always feel my strongest then.

[@Gargarks]

We finally got a clap. Brian is truly back!

[@DrewLSsix]

I dont know that I'm anybsteonger but I definitely like to start the day with exercise. Usually 4:30-5:30am. This is a problem lately as I'm not going to my favorite box gym right now and I can't justify slamming iron around in my neighborhood at 4:30. So I've been squeezing sessions in right before I head off to work because its late enough that the neighbors are going to be up and likely gone.

[@e.e.8589]

I am lifting in the evening and at night, when the kids are in bed or I get at home from a late shift. Everything between 21:00pm and 03:00am. Its not perfect, but better than not working out.

[@stuartsaunders8733]

I'm a morning workout guy at the minute, this fits into my life well. But i am aware i am at my best later in the afternoon. I have adjusted to mornings now but it certainly took a couple of months to get it feeling normal

[@hellawaits77NY]

Definitely morning for me! Within 1.5 hours of waking up. I work 12 hours shifts, so I'm typically beat after work. An almost guaranteed poor workout. Don't do it immediately upon rising, as I need some time to relax, do parent stuff and get some coffee in me. Plus I'm 35 and have been doing this since my early teens, so I'm typically a little tight/sore in the AM.

[@finditmakeitliftit]

Between 10 and 1am is right up my street. You've always turned out great content from the first one I watched about getting and setting up a keg for training right through to all of these latest one, training and bush craft. It looks like you have found an amazing life balance👊👍

[@faceisking]

I’m a 3:15am lifter. It’s good to get my training in with no distractions and before my family wakes up. And also when I do two-a-days 1230pm or 1pm is when I get a quick 45 minute to a hour workout done as well.

[@joeturkishlifter6451]

I’m the same way! I don’t require music to work out and I’m a night owl work out around 10 pm and sleep at like 2-3 am. Thought I was the only one. Love your videos and channel very informative and cool!

[@ArtbyPaulPetro]

Great video as always! much to learn here as my bench SUCKS!!!! regarding your question i absolutely LOATHE morning workouts ( I actually loathe mornings PERIOD lol) my preferred time to train is around 6pm as i am kinda over the mid afternoon energy slump and plus it fits in with my work schedule. one other thing of note (maybe) is i always train in a fasted state so my 6pm sessions are at the tail end of a fast that usually ends up being around 20 hrs. i never thought in a million years i would prefer to train this way but once I tried it i couldnt believe how much more stamina and mental focus i have. Another plus is my post workout meal REALLY tastes good! Stay well, and good luck with the reopening of your gym!

[@Johndoe-sy2bu]

I live in Arizona and workout in my garage, so what time i workout depends on what part of the year it is. Right now my area is getting into the 120's, so I've been working out around 2200. During cooler times around 1600.

[@mariusjohansen702]

I'm a evening lifter. 6-7pm when i've put my kid to sleep. Prior I liked to workout at like 1-3pm. Don't function well enough in the morning, but I do it if I don't have any other way to get my workout in.

[@albarky3804]

Love the details & explanation during workouts. We never realize what we do sometimes when lifting until we see actual footage & see what to do & not to do. Good shhh Brian 💪💪

[@ryanfriddle4386]

Evening lifter by default during the week. But on weekends, my preference is to have a hearty breakfast and coffee and go; I feel I'm most energized that way, instead of sitting all day and making my back uncomfortable. I love going fresh and fueled.

[@JohnBradydoesstuff]

I love these critique videos. Very helpful! Thank you!!

[@ojs9068]

Definitely an afternoon lifter for strength but always feel better if I train in the morning. If I train too late though I’ll struggle with sleep, no idea how people cope after taking my preworkout post 5pm.

[@adamhorn6392]

I'm definitely stronger in the afternoon vs the morning. Every once in a while I'll go through a phase where I wake up super early and do my workout first thing and find that it makes for a better day overall...but I generally to be awake and moving until afternoon or evening to feel the strongest. As a side note, I've noticed that when I do dial in my schedule and life-variables to work out early every morning, I'm more consistent with my workouts. I have the circadian rhythm of an alien from a 36-hour-day planet and seldom get in that routine, but I'm preparing for some life changes to make it happen!

[@Naber88]

I prefer to and my schedule necessitates that I lift in the morning. As a result, I try to make breakfast one of my biggest meals. However, much like you said, I definitely feel strongest when I lift in the afternoon, but I try to look at the morning lifting as just another challenge/obstacle.

[@keithbobrosky6334]

First thing morning...no excuses to miss a workout. Start the day with the strength mindset...crush the rest of the day!

[@connorjohnston3022]

I’m the same Brian, I don’t listen to music when I train but I notice a big difference between training in the morning and at night and I feel training at night works best for me

[@markdashark6303]

Afternoon lifter, I’m just not as motivated to work out at night but I do feel stronger. Ima t my weekday in the morning, or about an hour after I wake up but I’ve been having to do that lately due to work.

[@tonymindsculptor]

Afternoon for sure! My best workouts are when I can train between Noon and 4pm.

[@shyloevans9241]

I really appreciate the candor. That 340 set was bad and you could admit it. I do lift best around 4-5 but I have to do 5 am because life

[@anthonyhaga7559]

Morning lifter for sure. I train fasted as well. To be honest, it’s 100% convenience though. I’m on third shift, so my morning isn’t “actual morning,” but it’s within two hours of waking up. The way I see it, if being fasted and training early makes me weaker short term, the numbers will still be there. IF I could deadlift 700 standing in sand, my guess is that 700 in a meet is cake. Love the channel!

[@obi-wayne]

I'll start my workout at around 1-2pm or 4-6pm typically. I don't like mornings and 3pm typically hits me as sleepy/nap time.

[@Scott-zh5ip]

As a full time dad/self employed for me I find although I'm not as fired up on early mornings I have next to no stress from the day, so I find my focus is better and I don't feel burnt out during heavy sessions. Training at the end of a day after a stressful day can fry me out. On the bench, pls bare in mind I'm aware you're an absolute beast and have strength for days, but have you considered creating full body tension from the unrack instead of the off and on leg drive? The jerk type of leg drive although creates a lot of momentum off the chest it relies on a much looser body position, hence the bum popping up. Alternatively you just apply leg drive before unrack and continue to drive through the legs as you set, descend, pause or touch, then press. You likely know all this and you probably prefer relying on momentum more. Just thought I'd throw it out there in case and if you have tried both methods it would be cool to hear your experience and why you've gone for this approach. Love your stuff bud, and more than a little jelly of your back garden, otherwise known as a forest!!

[@jonnynixon9184]

I train best in the evening. I do train whenever I can and sometimes that is morning but I feel I don’t have the fuel to lift heavy at such a time. So I lift a little lighter when I train in the mornings.

[@dannyh73]

Keep these videos coming!!!

[@timothymorgan8140]

My best lifts were early morning, 5-7am. I am a huge morning person, I wake up and I am instantly awake, mix that with a few cups of coffee. Plus having an empty gym is always nice

[@ronin_9]

You are awesome big brother Brian

[@pats9435]

Brian you should do a series where you critique the viewers lifts we would love that

[@danielmailhot4278]

Morning lifter. I find that it does alot for my mental wellbeing in that the first thing I do in the morning isn't getting up and going to work. I get to start out the day with something that I enjoy.

[@BladefullySwift]

Morning lifter, but I work out then for convenience, and not having to deal with parents who just picked up the kids from school or the 5pm rush hour after work. I think I've adapted with time though. I'm no powerlifter/strongman so maybe later times are needed at a more advanced level.

[@tireoinmccabe1227]

Evening lifter most of the time, I don't mind lifting in the morning if it's upper body, but when it come to lower body I've tweaked stuff too many time in the morning

[@jasoncary6287]

Time absolutely makes a difference to me! I am an afternoon lifter. I like to have a slow quiet morning then I feel awake and strong in the afternoon. Lifting in the morning just doesn't feel good. Could I get used to it? Sure, we all could, but for now I'll stick to my afternoon workouts.

[@deathbyfitness3917]

Definitely an evening lifter, I have the most energy in the evening and later at night. In the morning I feel groggy, unmotivated, and tired. I think it has to do with personality types and hormone balances. Some wake tired and become more awake throughout the day and others are awake and become more tired.

[@Cafaura]

Nice video Brian. I’m liking this in depth content. I always like to think my form is ‘perfect’ but it seems every now and then I become de-trained and lazy with some movements. Have to use this to re-train these movements. As for the time of day? Morning I’m just too weak, even though it wakes me up nicely for a productive day. Afternoons after work I feel strong. Nothing a small cup of coffee or squirt of honey can’t fix

[@clayschneider3036]

Been 4am lifter since I started in 2016. Probably lifted 6 times since then at a different time. Yes lifting at those other times usually felt dramatically better. 4 am is the only time I can regularly get into the gym. Now if I dont workout out first thing I am a slug until about noon o'clock.

[@helmutkrusemann9194]

Hey Brian, can I "row" the barbell down with my lats? Awesome video! Thank you very much!

[@15hertz205]

I work later in the day during the week so I have to work out in the morning. On the weekend (if I don't have other plans) I'll work out in the afternoon. Between the two, I tend to feel like I have more energy during the afternoon work outs. Not sure if that's just in my head or not though.

[@howitzer92]

Afternoon, definitely. 3 to 5 pm is best

[@lief915]

Nighttime works best for me. My back always feels way too jacked up to do anything in the morning. Works out well for me, 8 - 5 job plus wife and kids I'd usually not get to the gym till 8:30/9pm

[@bmstylee]

Axle Rows. I love you for that Brian. I'm an after work lifter. It's nice especially if it's been a stressful day. So the 4-7 pm is my best time. However if I have to lift at 9am to get it in I do what I need to do.

[@chrisscena9509]

I prefer to lift and feel stronger in the afternoon or evening. However, due to my schedule, I have been doing the De Ja Vu program in the morning.

[@Kanreol_Malk]

Evening lifter reporting in. Since I work from home and work out in a basement gym, the time the first set usually starts is always the same +/- couple minutes (7:20 pm). Very rarely I have to start an hour or 90 minutes later, and something feels off, but I can just push through because I'm furious at myself for starting late. And if I have to start an hour earlier, I definitely feel more sluggish for the first couple sets. That being said, the last time I worked out in the morning or in the afternoon was 15 years ago at a kickboxing gym, so I can't really say that I definitely won't perform better in the morning. I believe that if I were to stick to a different schedule and push through for long enough, I'd be able to, at least, reach the same results.

[@xm_tech]

Great video by a great coach. Helpful ques. Thank you Brian for sharing.

[@WBR1398]

Definitely an afternoon/night owl at the gym because that’s when I feel the best. Im guessing it has to do with glycogen depletion from sleeping all night (presumably you should be fasted, unless you inhale a 2 am snack). If I work out later, the intramuscular carbs are restocked and I’m ready to rock

[@christmas2943]

late night lifter for sure, i have no problem lifting in the morning but still prefer night/late evening

[@jasonr3214]

Always lifted at night and thought I was a night lifter. Due to Corona I've been lifting in the morning, and it started out kinda shit (pulled muscles), but it's really turning out great. I think I'm a little more focused in the morning and prefer it now.

[@DerekThorpe294]

I'm definitely an mid afternoon ~3pm lifter. Second best is 7pm. Morning i feel weak. Grip feels super weak in the morning, and I feel like i lift best once i've had 4-5 meals in me.

[@drago7147]

Usually around 5:30am for me, warm up is a little long though

[@joshwatson6331]

I train at 7:30-8:00 pm on bed by 9:30 no problem. Tried training before going to work at 4:00 am, no good.

[@tonyasmith1271]

Afternoon/evening lifter. I'm stronger then and morning exercise makes me nauseous. I used to feel a lot of guilt for not being a "morning person" and as a personal trainer my clients would criticize me for not exercising in the morning.

[@jeremybrooks7415]

I would love to lift earlier like 0700 like I used to because around 1300 is when the gym starts getting busy. I'm just not awake enough to go in earlier. Occasionally I go in at night, but work doesnt as always allow for that.

[@derkreisende9335]

lifting between 6 - 8 pm works best for me. I'm super weak in the morning since I normally get my breakfast in at around 9am. Midday I don't have the time to go workout, so I stick to my 6-8pm workout time :)

[@andrewp979]

Lifting goes best in the afternoon. I feel good after a morning workout though. I just don't lift as well

[@juanrenteria8720]

Typically a am lifter! 5am when gyms were open. :) Great video man! Keep it up.

[@nathanwrd5746]

That is sleepy time for me. I like to lift between 15 and 18h, but I can only do this in my holiday (I am a teacher, so get a lot of those luckely). But otherwise I will lift between 19.3o and 21.30h. I only do mornings if there is absolutly no other way. I feel very weak in the morning.

[@johnathonolavarria7432]

Cardio early AM Barbell training ideally 10am-12pm range, but usually have to wait until 5pm Kettlebell training early AM after cardio.

[@pats9435]

I lift whenever I can usually after school so afternoon I have tried mornings I am wayyy weaker and have done night times I am too sleepy , 3pm is perfect because empty gym and feel strong

[@alfiexnakama4678]

Can u make a breakdown video for DB Bench Presses . I really had hard time on the technique and feeling the tensions on my chest and somehow lose the "press" grip tension when i start descending

[@jigginjohnson2893]

Late morning is 100% the best time for me to train. Work does not allow me to train at the optimal time except for weekends. Monday through Friday I start training between 4 and 5.

[@johnforeman2094]

I like to so my cardio early in the morning. I don't sleep well so im always up very early but i feel like i need a buffer between then and when i lift so evening works best for me. After my daughter goes to bed so around 830

[@kubapiwowarczyk599]

Brian - if you can't get tight in your upper back, maybe throw in some gymnastic rings work? They worked wonders for my upper back every time, mostly indirectly during dips, and while I'm nowhere near your fitness level, maybe some tempo or weighted variants could help you out. Best wishes.

[@SergioChongLoo]

Definitely afternoon lifter here, the mood is probably better in the morning but I’m for sure stronger in the afternoon... about 2 hrs after lunch

[@jasonjohnson3820]

Evening lifter here. I tried mornings, it felt terrible and weak. Also late evening is usually the only time I have in a busy workday, household to get a workout in.

[@Ssssyyyyyyyyyy]

Check out David Weck's work with rope , Brian. Amazing rehab/coordination/fun tool, does good to shoulders!

[@SamLemaire99]

Late morning or early afternoon is the best time, without a doubt

[@turslay1118]

brian i love the new videos

[@ascendedvegeta]

I would say I'm an afternoon/evening lifter. I also work nights and take a nap after work though

[@n0days0ff81]

When do you 💉🐻💊?

[@ascendedvegeta]

I'm a sayain from planet Vegeta. I have endless potential and have no use for 💉💊

[@ericdale3716]

Critique geek. Just have to say it faster. Gets a little easier. For me anyway. I always work out in the morning before work though I do better at around the same time frame you described. I can't work out in the afternoon after work or I'll be too keyed up to sleep that evening. Been that way since I was in the Corps.

[@russellping9865]

Afternoon, my back is always super tight in the morning and i need time to warm it up and release it a little.

[@josephfitzwater3933]

I train after work around 4 pm. If I train on non working days I go in around 10-11 and I find myself take much more time to warm up

[@flippino35]

i work from 5am to 2pm and have errands after i dont get to start till 430pm or 5pm. even if i got the day off i still dont start till 4pm

[@thomasjust7116]

if you start your time stamps by 0:00 , KZbin cuts the video in sections for you on the time bar

[@jacobfoster3761]

I actually had to change to second shift because I was so weak at the gym at 3 or 330. So now I wake up at 830 so I can have 2 meals before the gym at 1130 which is when I'm the strongest!