Avoid Injury on the BENCH PRESS

[@jeffbm6880]

Thats where im goofing up, unrack is too high. Thanks Mike

[@tgd_7453]

yeah same

[@workingguy-OU812]

@@tgd_7453 Yeah, but my gym's benches are set heights.

[@kristoffermiller4401]

I thought I had it low enough until I saw this. Set it one notch lower and BOOM! Almost makes me miss working out in the gym.

[@Sauvageau21]

Same I did everything right for years except the low rack

[@Day_0ne]

I do it as well so I don't have to adjust for incline on my home set up, I'll have to rethink lol

[@kalamaja]

"Get down on bench, which I will demonstrate it" - cut before laying on bench

[@MrEsNewChannel]

Bet he whacked his head on the bar

[@MrEsNewChannel]

Bet he whacked his head on the bar

[@oliver7496]

Bet he whacked his head on the bar

[@MrEsNewChannel]

@@oliver7496 I have no idea why that posted twice but, maybe he hit his head twice?

[@toucanman1372]

He might of whacked his head on the bar

[@jessemurray1757]

Ms. Frizzle is definitely on gear.

[@vybezD]

Nah, she just built different.

[@jessemurray1757]

@@vybezD and on gear

[@SeedOilFitnessOfficial]

405 bench is wild

[@chevyvettz06]

Natty for life

[@albino5995]

@@jessemurray1757anything to make yourself feel better kid

[@kristoffermiller4401]

Following Dr Mikes advice on bench, shoulder press (db), and incline (db) have been life changing. Weights a bit lighter but the muscle activation has been unreal.

[@GreyException]

Mike does seem to make things a spinal erector workout. I prefer laying flat on a bench with minimal arc. For someone who emphasizes ROM, isn't being closer to flat better? By retracting the back and arching so hard, it actually limits chest ROM.

[@mralexdude2038]

@@GreyException arching ur upper back stretches the pecs that is ROM.

[@GreyException]

@@mralexdude2038 exactly. By prestretching the chest like that, it seems to take some of the load off the chest which is typically why a bigger arch = more weight lifted. In the end, I can't be certain but I try to keep an open mind and cross reference the people I listen to. Some of Mike's criticisms include his very stiff posture (possibly due to such rigid form) and someone mentioned how he has extremely developed erectors because of his tendency to "position his body like a cyborg". Anyways, I've gone back to no arch, or minimal arch and noticed that I get better results from it.

[@CHRlST101]

@@GreyExceptionretracting your shoulder blades and pushing your chest up for a slight arch is optimal for more chest activation. If you lay flat your front delts are going to take on a lot of that load because of the position the shoulders are in, you should be able to feel the difference if you’ve tried both ways. I have made huge chest gains the past few years switching to keeping my shoulders retracted but everyone’s different so do whatever you prefer. I do think it’s safer to keep keep your back tight though as everything is locked into place rather than loose.

[@aidenlakata7662]

So I’ve been benching for a good few months by now and I’m getting stronger but I feel like I barely get a pump in my chest. Does that arch in ur back for bench make the difference? I stay pretty flat and mainly feel it in my arms

[@edanshields7158]

I've tried this, really works. A lot more chest stimulation instead of hurting your shoulders... your chest will actually feel sore and recovering rather than front deltoids

[@drg4664]

yeah i used to do this until my pectural muscle tore dont believe everything you see on the internet this is not needed

[@RyanKaufman]

@@drg4664 Lol this is dumb in like four different ways.

[@drg4664]

@@RyanKaufman arching you back doesnt help to build muscle it helps too move bigger weights and puts more strain on muscles that it doesnt need to youvew never touched a gym in your life so dont start talking like you know stuff

[@RyanKaufman]

@@drg4664 the entire fitness community disagrees with you, you are just flat wrong dude

[@LikeABaws81]

@@drg4664 it absolutely helps you build muscle. You are pre-stretching the pecs by retracting your scapula, which in turn leads to more stretch at the bottom position. This directly equates to more stimulus and hypertrophy

[@aaronmartinez377]

Also how to avoid injury. Warm up your shoulder and rotator cuff...like really warm them up. That cuts down shoulder pain, injuries etc

[@azzcoopz3270]

My warm up is just benching with the bar, then 40kg and then 60kg. Been doing that for 9 years and never had a injury on bench

[@BoluMc]

Are face pull good warm up?

[@gumblepaddy]

​@@BoluMcI usually warm up with 3 exercises, two of which from knees over toes guy video. Hanging from the bar and doing shoulder mobility spins with a band in between sets. Takes like 20 mins to just warm up shoulders, but helps with the pain a lot

[@m0usey929]

@@BoluMc Yes

[@chrisco9914]

@@azzcoopz3270 Yet. It only takes one time

[@adamarket]

I’ve been weight training (apparently poorly) for decades and I’ve honestly learned so many good pointers from this guy and have been applying them daily.

[@teebob21]

Starting Strength from Mark Rippetoe. It's not perfect but it's what you need

[@olzarius]

Wait... a YT channel with a good demo with just the bar?! The world is improving

[@cole4832]

Why does it matter if he demonstrates only with the bar or not

[@VeebsterTV]

@@cole4832allows for slower movements and lack of exertion so the narrator can effectively explain and show the proper way while feasibly doing it in a slow enough fashion as to be representative of the proper form to be pressing from.

[@SunnyOnMute]

olzarius can’t even bench the bar

[@sirwrenchalot]

@@SunnyOnMutecool then post you benching ? Who cares what you lift the fact that you get into the gym to try and better yourself consistently is what matters bum

[@csdrew22]

​@@cole4832barbells would obscure the technique he's trying to demonstrate

[@XanderMishos]

Also look at the bar path as he is benching. Never a straight line because your joints move in an arcing motion. This will also help you in the long run

[@scrumptious9673]

👏

[@kalash_nikov]

Dr Mike said few times that it's up to each person where the bar ends at the end of concentric movement (ie. what is the path). Everyone should experiment with different types and see what feels best for them.

[@Broodjemetbeleg]

Yeah just doing the motion without a bar you can feel the tension in your shoulder when doing it in a straight line.

[@samuelreynolds4432]

Given this very correct instruction, I don’t understand why I saw another video from this guy saying that it’s also fine to flare your shoulders out.

[@Dgilman32]

Dr Mike usually adds caveats to EVERYTHING. If you were to ask him about that, he’d probably give you a context in which the flare out is correct/advantageous. Maybe not, but that’s how it goes in exercise - there’s always more than one correct answer

[@tammyjones7794]

All along my upper back popped just from mimicking the motions he showed. Felt so good

[@kristoffermiller4401]

Mine pops the same. Oh glorious back pops!

[@ItsNicolau]

As I read your comment, I tried it, and it happened to me too. The sensation was great, it felt so good, thanks man hahaha

[@Saveyor]

That's means you don't move much and stretch

[@tammyjones7794]

@@Saveyor no. I move a lot. I just hadn't benched yet.

[@Saveyor]

@@tammyjones7794 well it has to be something your back doesn't just pop like that

[@TheVince237]

This video literally changed everything for me🙌🏾 shoulder pain virtually disappeared overnight, thank you so much💯

[@secretsauce202]

The best way to bench is with short arms and thick upper body, as Dr. Mike has demonstrated here. (Im not upset about my 3ft range of motion bench, honestly )

[@ThatGuyIGuess]

I'm totally blessed for doing what you said naturally. I'm accident prone with too many injuries. So I'm glad I can count on weightlifting to keep me together

[@JesusChristFitness_Official]

Flared shoulders keeping you big as hell 💪

[@roganmckee2350]

Of course you would say that Jesus.

[@paulrenville7757]

Thumbs up for the name.

[@gitsurfer27]

Jesus was the swollest of all the gods, amen.

[@clerpington_the_fifth]

Yep, can also think of it as "chest way out", which he said in the video : )

[@Archer_82]

Also had injuries to my shoulders benching prior to this guy taking a moment to teach. Bench is a bit of a challenge in of itself with a +7” wingspan. Injury free since changing to this form, Thank you!

[@KP-hf9vz]

I believe you meant 7'. 7"= 7 inches.

[@Archer_82]

@@KP-hf9vz im 5' 11" tall, my wingspan is 6' 6" so my wingspan is +7", long arms are great for a lot of sports, bench is a challenge.

[@dwade6322]

Dr.Mike,there are times i criticize you,but not on this one. Great job 💪😉

[@Hit_maxes_evade_taxes]

Who are you to criticize him lmao

[@dwade6322]

@@Hit_maxes_evade_taxes I am intelligent enough to make a comment. Just as you just did. I don't have to be a body builder to know when someone can be questioned/criticized...just as you just did. Now have the last word. Could care less 🙄

[@Hit_maxes_evade_taxes]

@@dwade6322 all I’m saying is he is a dr of hypertrophy and diet he studied this for fifteen years and still teaches it to this day

[@m.slm.]

​​What is bro yapping about

[@emossard]

@@m.slm.literally 😭 “i am intelligent” - 🤓

[@AnthonyClark177]

Awesome content. I love your no-nonsense approach.

[@singinglifter99]

I used to hate bench press cause my shoulders would hurt but doing thing like this makes it one of my favorites! My shoulders feel fine and I feel the tension right in the pecs

[@Tiqerboy]

same here. I'm going to try getting back into it with this tip. I haven't barbell bench pressed in many years.

[@jackmeowmeowmeow2177]

Careful, you’ll develop more back injuries from this.

[@gamesandstuff1174]

@@jackmeowmeowmeow2177that’s just not true quit spreading misinformation

[@TheAwesome2626]

I just learned something. Well played sir.

[@anthonyjude4726]

I'm 6'8" with a 7'4" wingspan so I always have the bar up high before unracking, makes so much more sense to have it closer to my chest to start.

[@blackhammerftw1960]

My best advice for you as someone who’s 5’8 with a 6’6 wing span would be to do hella chest supported rows and hella shrugs since your wingspan is so big your scapula and traps have to work extra hard to stabilize the bar especially if you bench wide. Also doing a lot of hammer curls will help protect your shoulder since your biceps are the main stability factor in keeping your elbows under the bar. Easiest way to tell is if your elbow shakes out while pressing its biceps. If you feel like your having a hard time keeping the correct shoulder position while benching is upper back.

[@localmusiclover786]

Thanks man, as somebody with pre-existing shoulder problems this is great to know

[@knappieboy]

It's mind-blowing to me that kids have the literal biggest source of information in their pockets and still choose to do things wrong and fuck up their bodies.

[@alexanderbemis9065]

I mean I’m no kid but I’m still youngish. when your at that age, you just want to see shit thru on ur own with as little help as possible. It is looking for independence even if it’s something as menial as getting fit. Maturing is realizing you can ask and look for help, as long as you don’t abuse it, and knowing you’re not the best at everything and that you need to look into things if you want to get better

[@GoodFranklin]

Even an intelligent adult can get confused on what's correct..... there are a million videos of confident dudes preaching different methods out there

[@Meechell]

@@alexanderbemis9065 I don't know about that. I'm 15 and still follow advice I see from people like Dr. Mike and Jeff Nippard. I never wanted to go through this on my own because what's the point tof that when I can have someone experienced show me?

[@bw7740]

Thanks Dr Mike. Tried this and it feels so much better!

[@JDH727]

Im 42 and I’ve bench with a flat back and never arched my back and till this day, have never had any shoulder issues or pain and injuries

[@logangalley8001]

Ok

[@JDH727]

@@logangalley8001 Ok

[@ironside136]

This is Gold.

[@ciaopao9332]

Also learning about leg drive is very important.

[@dominicbrant1968]

more for powerlifters than bodybuilders, but agree that a solid foundation is critical

[@CooleoCatzASMR]

Thank you so much Dr. Mike!

[@greenninjetti4851]

Should’ve shown the angle your arms and elbows move . But great content still!

[@bendelaughter]

Part of the full video

[@chrishoel8228]

This makes such a difference!!!!

[@Icarianbrother]

A lot of guys with dinosaur length arms don't get shoulder injuries by bench pressing.

[@daxk3385]

Absolute peak perfection form and explanation. God S tier, brother

[@GeorgeL909]

Jeeeez. That couldn't be more on point. That dude complaining about the shoulders is 100% me and I 100% learned that bad technique in highschool. We had a competition held back then to get to 2 plates 5 reps, and I swear that stupid competition ingrained bad form into my highly distracted pubescent brain as well as the whole football team.

[@LeviWarren-so2pu]

Stay away from bench for a while if your shoulder hurts right now and add rotator cuff movements to your shoulder days did wonders for me

[@GeorgeL909]

@LeviWarren-so2pu that's solid advice, thankfully though that was a long long time ago. I still do rotator cuff exercises with the cables though just to be safe since I've heard horror stories about injuries, but the big one was cutting the weights down, switching to dumbbells for chest, slowing down the exercise a lot and holding the stretched bottom end. It may not be for everyone but, but for my decade+ of sloppy ego lifting ass, it's been a life saver.

[@ArnovanWyk-q2j]

Great practical advice, clearly demonstrated. Thank you.

[@danehrovitnir7323]

And bonus: it feels fucking great.

[@Mephist2x]

Thank you for your knowledge. Much appreciated.

[@damantestewart3887]

I promise you you just use dumbbells and work out each muscle separate Morales at one workout is much better and much easier on you

[@adamsmasher9769]

Hey mike, you have inspired me to look into your field of medicine and possibly choosing that as my career in college! I always wanted to go into medicine but i dont handle certain aspwcts of the ledical field well so i had a hard time figuring out what to do. I think this is right up my alley. I used to be a gym rat, i love the acience of exercise, and i find this stuff fascinating!

[@jacobhayes1305]

My shoulder is destroyed right now from bench.

[@The_Loathsome]

This and the keep my elbows in has reduced my static shoulder pain by 95%. Crazy.

[@Stats2BackIt]

First day I ever hit the gym my boy told me to do this (hes a very experienced powerlifter) over the last 3 years I’ve benched consistently 2x a week and my shoulders feel great. This is probably the single most important benching tip there is.

[@wilinstonthompson1352]

Started out just like he said and hurt my shoulder but being young and dumb jumped on the superwide jailhouse pull ups and hurt it even more so that my the time I was 21 my shoulders were a wreck probably needed surgery. This man speaks no lies .

[@TheCsePower]

I get crazy back cramps when I do this Mike. I think my lats not sure.

[@fox20rps94]

Yes it might feel like that at first, that means you are doing it right. Just need to get used to it. Proper tightness on the bench isn't comfortable

[@cavyd]

Warm up your lats with lat pulldowns before benching, cramps are not normal, the positioning should be tight but not uncomfortable

[@thomasowens4844]

That's a good thing. If you don't want cramps take some electrolytes in your pre/intra workout and get enough throughout the day.

[@649s]

This simple technique has changed my benchpress completely. Years ago, I completely destroyed my ac joint playing hockey and ever since, by the end of every chest day I was in excruciating pain. Since I’ve started “walking my back” before benching I haven’t felt my shoulder at all

[@kidbrown2010]

And people still peddle the idea that arching is just for Powerlifting. Can't count the amount of perfect benches I've seen on IG with some clown in the comments yapping "now do it flat".

[@aurelius5837]

its so bad on ig when it comes to shity fitness takes

[@davidbright8978]

And some people go crazy with the arch and believe they need a 180 degree bend with their gluten fully off the bench

[@kidbrown2010]

@@davidbright8978 That's powerlifting arching. Absolutely. But I am talking about people getting form trolled for perfectly reasonable arches and straight up told they need to bench flat. There are a ton of people that think arching altogether is wrong.

[@dwade6322]

I once heard a guy tell me that in competition it's not 'legal' unless your back is flat on the bench,because arching involves other muscles,therefore 'cheating'...is that true? Anyone?

[@hipdrive]

​@@dwade6322 not true in any competition, whoever said that has no idea

[@mtmatt8958]

Man.I really wish this channel was out back when I started lifting would have saved me a lot of trial and error. Very helpful information to help new liftersnout there for free.

[@JibbyDE]

First 5 seconds in. Yep that’s absolutely me and I’m pissed that back then when I was young and dumb I didn’t have the input people have today. Basically can’t lift anymore because of my wrecked shoulder.

[@gregsettle9725]

Best explanation I've heard.

[@bronsonleach3573]

You can also use the bench rack to push yourself in this position. My powerlifting coach tought me this. He benched 650 raw and drug free which was unheard of back in his time. You have to bench like this when you begin to lift really heavy weight or you will hurt yourself. Proper technique is even more important with heavy weight because you can really hurt yourself and possibly end your ability to lift.

[@Rob_Lee]

Thank you! I’m super new to weights and love the bench but would feel it in my shoulders as I started to progress and add more weight. I’ll try making these adjustments!

[@user-qn7ui7sb1q]

The shape of his head makes me uncomfortable lol

[@billybobbibeau5121]

Looks pretty average tbh try shaving bald you will be surprised haha

[@SergioSalgadoLarios]

Yeah its a normal shape skull

[@TommyBlazeHD]

No one has ever explained this to me. Thank you!

[@maciuscysterna]

scapular retraction keeping you big as hell

[@CasanovaFluff]

This method is what allowed me to develop the form needed to hit a 315 bench press. Along with keeping elbows tucked in and wrists straight.

[@jeffreykountz3743]

Yeah somehow no matter what I end up fucking my shoulders up anyway...so I use cables and use lighter weight

[@slimsammyone]

Yeah this stuff works. It has really worked to reduce shoulder pain for me. Mind you I have had a subacromial decompression and rotator cuff repair in my right shoulder, and had a slip and fall that has left that same shoulder with major difficulty with external rotation, but I don't have pain from the bench press.

[@mortenlangvik8883]

Technique sucks 😂

[@bozoc2572]

It's truly horrible. Begginer powerlifter bad

[@carlosval7254]

I found you yesterday, lots of great info and also entertaining. Good job dude, I am watching you to learn, not just on your knowledge for the body… I watched you ripping in RICH P 😂😂 but also on how you put out content. I do not wish to copy you, just learn.

[@origamistuffs]

My arms are too short for the non adjustable benches at my gym. So I have to unpack my shoulders to unrack. What do I do

[@Ailieorz]

Could you set up in a squat rack?

[@jonf4287]

People may not like you for it, but fuck'm. Take over a squat rack and lower the bar rest until you can teach properly.

[@Behindjoonao]

Just dont barbell bench at that gym, or set up in a power rack if they have one.

[@frasersmith9862]

Mike!!! You are fkn hilarious bro!!! This whole video is great!!!! Love the way in the air bit

[@ulyssesjr1274]

That’s why I save my self all that hastle and only bench press with dumbbells.

[@Mrraerae]

Huh? You still need to retract your scaps even with dumbbells.

[@ulyssesjr1274]

@@Mrraerae I do. And it’s much easier to retract the scapula and align the elbows with dumbbells.

[@AbuMusaAlBurtughaalii]

Every since i learnt to retract mt scapula during bench. Never had a sboulder priblem since. Great advice.

[@werelup]

Arching is crap form

[@nathanbarnes24]

Then you must be a beginner🤣

[@GiJoe94]

​@@nathanbarnes24Kids these days

[@thomasbolton2860]

A really helpful tip for me was elbow placement. I always benched with my elbows really far out cause it felt “wide” as if that meant a better stretch. But when I started tucking my elbows in slightly, lot more stability and a better chest activation.

[@AndrewCraigPianoPlayer]

Warm up really really really good. Bench like a powerlifter.

[@caseycamp2282]

Thanks for proper info, i watch to get advise on my old body beginner lifts, i haven't lifted since high school. Been a very, very long time but I enjoy lifting. Just want to say thank you.

[@ernestking7348]

Excellent technique

[@realfaithlife2104]

Definitely trying this. Left shoulder is affected because of traditional football bench pressing. Thank you.

[@DannyThomas-e9p]

Dude I love this

[@neuroleptika]

Thanks for explaining

[@GameOn444s]

I did this in high school and smashed the pound for pound ranking, was 1st for bench press because I did this. This is excellent to share! good short.

I can say 100% he is correct. I never had a good mentor or coach to show me I was benching wrong and yep my shoulder replacement surgery is coming up. Hindsight 20/20

[@fidelramoscastro3153]

Yeah, that was me in high school football. I got messed up shoulders now. Had to re-learn to bench press. Thanks for this advice.

[@ramilioverduzco]

Never heard this. sounds important !

[@AutonomousVII]

I was afraid of the bench for a long time because of a bad shoulder injury but once I learned this it totally changed everything. It took a minute for me to get comfortable and get the coordination down but now I really look forward to chest days.

[@Oaks64]

I appreciate you demonstrating with the bar unloaded because you're trying to show us the form and not have a pissing contest.

[@NextLevelRealtyNJ]

I had many old personal trainers tell me just tuck my shoulders in and would never explain what the hell that means they would demonstrate and it didn't really explain s*** so I'm glad to see Dr Mike elucidating on this matter

[@Siegewarfareisboring]

Dudes got a nice chill vibe

[@seconD6.77]

That crazy Arc was Crazy 😂

[@newphonewhodis9215]

Thank you, ive been hurting my shoulders while benching for way too long

[@lucash6659]

More vids like this please 😊

[@jacobringgaardmikkelsen5103]

I do this and never had shoulder pain either. Its really nice :)

[@duvaulljohnson3071]

Best explanation ever. Seriously. Now I have find out where my scapulae is and how to walk with it . . . .

[@cyo3777]

Shoulder issues from swimming. Had pain with bench, but then I retracted my shoulders and feels so much better.

[@camvick407]

I fucking love this content

[@sirr96]

I used to think it was weird when I would see people arching their back up to bench, granted some people do it excessively, but once I tried it I realized the mistake I’ve made for so long by not doing it, and tucking your elbows in is a game changer! Lessens the risk of shoulder damage and torn pecs

[@theejayzeeable]

I used to get shoulder joint strain despite doing this powerlifter bench press technique. Some people's shoulder joints arent designed to have their upper arms go behind their chest under load. The adjustment that helped me was stopping the bar at the bottom about 2 inches above my chest, not touching my chest. This prevented my upper arms from going behind my chest under load into the injury zone. It's similar to doing db chest presses where the db plates touch ur chest at the bottom, but ur hands remain a few inches above ur chest due to the width of the plates and prevent ur upper arms from going behind ur chest much. So the db chest press is a great alternative for those who have shoulder joint strain. Also for shoulders, dont do standard db overhead presses where ur elbows remain flared back. Bring ur elbows forward a bit, like in french shoulder presses i believe theyre called. They dont hit the side delt as well, but u can just do side laterals for that.

[@donaldwatson6863]

As someone who tore my rotator cuff earlier this year by doing a bench weight i shouldn't have. This is actually really helpful, not sure ill get back into benching anytime soon but we will see.

[@theejayzeeable]

I used to get similar shoulder joint strain. Some people's shoulder joints arent designed to have their upper arms go behind their chest under load. The adjustment that helped me was stopping the bar at the bottom about 2 inches above my chest, not touching my chest. This prevented my upper arms from going behind my chest under load into the injury zone. It's similar to doing db chest presses where the db plates touch ur chest at the bottom, but ur hands remain a few inches above ur chest due to the width of the plates and prevent ur upper arms from going behind ur chest. So db chest presses are a great alternative.

[@firebrand111]

Thank you for this demonstration, jacked Joe Rogan

[@igorortega6494]

doing this saved my shoulder i managed to bang last year, returned january and now i'm doing great, all things considered

[@jesuslaurie9791]

I really admire you vas rutten

[@prvtthd401]

This saved my shoulder and helped me break my plateau. Instead of pushing up, I now think "squeeze your elbow together". It makes for such a tight bench press with minimal energy leaks and it helped keep my shoulders squeezed and tucked.

[@-Aidan]

slight arch, foot placement locked in and a slightly wider grip than I was using added 7.5kg to my max

[@Bork19]

I had been doing all of this and I would still feel the torn labrum I had fixed. What I figured out one day is to focus on my wrists staying straight, takes all the pressure off of my shoulders and my numbers skyrocketed again.

[@PiTeKCraft]

Simple stretch, big muscles and pump

[@nickcheeawai9661]

how did you know I screwed up my shoulder doing exactly what he said I should not have done... lesson learnt, and PS - never seen someone short height unrack before in my over 20 yrs of lifting, including with trainers... bravo

[@44jackbw]

I came during that first press he did. I know how good that feels.

[@RichoffDline]

Won't notice if Kevin from The Office is spotting me. Great explanation ✨

[@firulay]

I‘d also recommend to try and „bend“ the bar, that way one slowly learns to position the elbows correctly, the difference in chest pump/development will be notizable because you really target the chest rather than the front shoulder as opposed to not trying to „bend“ the bar

[@jvepps]

speaks truths.