Bench Pillar #4 | Breathing & Bar Placement | JTSstrength.com

Part 4 of our series covers breathing patterns and where the bar should touch your chest.
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[@jps4845]

This guy’s instruction is severely underrated. My guy, very impressive.

[@josephjaskulski9068]

Really like these fundamental videos, it has helped me reevaluate my technique

[@mikec1945]

These videos are awesome. Thanks for the learnings

[@RaineyPowerTraining]

I've been breathing out when pressing! Great tip.

[@MarlonJacqueline]

Great video. Thanks.

[@mehrdadmoghaddam8466]

great job

[@janisrubenis9584]

This was good one. I use to breath out at the same time as pushing up weight.

[@ogvit0r]

Hey guys, I stepped into a globo gym for the first time in May 2017 at the ripe age of 30 and started doing the Big 3 lifts around November. I YOLO'ed it and entered my first powerlifting meet in January 2018 in one of the smaller feds. I just watched a whole bunch of powerlifting vids on KZbin and learned cues here and there. Watching your pillar videos on the squat, bench, and dead has really helped me tremendously. I actually saw a meet video of Dunsmore benching and started using that setup not knowing that the Dunsmore style as I called it was what you taught in the bench pillars. Anyway, I just want to say thank you for posting up these vids from a guy whose just trying to add some weight to the bar.

[@cleohiggs6711]

Absolutely correct!!!❤❤❤🎉

[@wezter96]

One of Sweden's best bench pressers Josef Eriksson recommends letting out air during the press.

[@toanvo427]

This guy has trained so many world champions so his advice isn't bad either.

[@olivierdemers4665]

Maybe through the sticking point, but definetly not from the start

[@ayebruh22]

on the breathing if you are going for a one rep max would breathing out as you press upwards be a better or would it still be optimal to hold your breath for the entire one rep for your max

[@LexesOHara]

I need some good cues for better leg drive. I think about it going into it, but I ALWAYS forget about my legs loll

[@ethanbrooks6809]

Lexes O'Hara push your toes through the front of your shoes

[@LexesOHara]

Hmmm I think I mean more of cues to remind myself to use leg drive. I'm so used to purposefully not using leg drive with isolations that now I've completely forgot to remind myself to use leg drive now LOLLLL

[@poomuncherful]

Have someone yell at you. But you should have leg pressure through the whole movement, rather than just at the press command

[@kolecarterbenches]

Don't feel bad. I bench just as well with my feet up on the bench as I do down. I have a video on my channel of me doing 515 raw for a set of 4 with my feet up. I do the same with my feet down. I need to learn to just use my legs at all!

[@perman07]

Wow, that's impressive Kole Carter. As they say, technique is the crutch of the weak:P

[@JustinHSV17]

Should I breath into my stomach or chest?

[@randygentry1207]

Head up benchers are usually heaving the weight up.....alot of feds ...red light it

[@ProGamer1115]

From what I've seen in other tutorials, shouldn't you breathe and brace _before_ unracking the bar?

[@davidec.4021]

Yes, then breathe out, back in, and descend

[@robertgarland5012]

Is this the best positioning for hypertrophy?

[@martinbarbosa1610]

no.

[@JokeZ1337]

Do you actually breath into your chest? Or do you want to breath into your belly and brace like when squatting? That's something i'm never sure about, thx!

[@victorognev6263]

Same here. I breath into my belly, because i feel more stable this way. But i'm not 100% sure if this is the most optimal way. I hope Chad will reply.

[@frankmefrank]

Into your belly. Into your chest would just be short shallow breathing. All your really looking for is to help brace your core and lessen the amount of sinking the bar will do at the bottom.

[@kolecarterbenches]

I never thought about that one. I make myself as tight as possible. Take my breath at the top and hold it as I press.

[@TiberiusStorm]

I find it difficult to breath into my belly when lying down on the bench!

[@toanvo427]

Breathing into the chest. Breathing into the belly is when you need to solidify posterior chain for DL and squat. Here breathing into the chest to minimize ROM since we are talking about powerlifting.

[@Ayrton-Da-Silva]

One question, isnt the elbow flare bad for your shoulder? it can cause a pec tear too

[@joehollow2505]

Ayrton da silva yes, for the most part that is true. More likely to get shoulder impingement and to ruin your shoulders for good. But he is saying do what's comfortable for you, so I'm assuming he is implying do what is best for you. She is doing elbow flare because that's what she is used to, and it doesn't look like she has any shoulder problems. I prefer elbows tucked in because of my shoulder injuries. I was learning lifting on my own in highschool, mostly learning from stupid bodybuilding magazines.

[@TiberiusStorm]

For some odd reason, I feel really light headed when doing Bench Press.

[@jps4845]

For me, it’s deadlifts and squats that cause light-headedness.

[@joehollow2505]

Holding breath while pushing bar makes me dizzy.

[@toanvo427]

Joe Hollow how many reps are you doing it for? It is hard for me too at first but you are much stronger and safer holding your breath during a full rep

[@valeriacordero8126]

My boyfriend use to exhale as he lift the bar, so he es relaxing the core. I will send this o him

[@danofthedead1979]

I dont have the flexibility to arch very much without that taking all my effort to do so.

[@darrenmackay106]

Which bar is that you are using?

[@tankzore25]

Darren Mackay rogue ohio bar

[@darrenmackay106]

Thank you!!

[@iZenZation]

So, If flaring of the elbows is ok, what causes shoulder impingement in the bench press?

[@zakkery1988]

All my impingement issues went when I started focusing on keeping my chest up and having a strong arch. I'm not sure if its the same for you, but before my chest was caving, causing my shoulders to roll forward into a janky position. I also had some help narrowing my grip for a few weeks, then slowly working outward until I found what felt strongest and most stable (and not painful). Just focus on the fundamentals and play around with variables like your grip width and arch until you find where you are strongest. You'll know as soon as you hit that groove, baby.

[@kolecarterbenches]

Can you get me to my goal of 600 raw bench at 56 years old? I have done 585 raw 1 time in the gym and 565 pounds raw 5 or 6 times, but am stuck. 2 steps forward 2 steps back. I have done my own workouts so far and have only been lifting since I was 51 years old, but am frustrated!

[@ASUThermo]

Why would someone try to lose weight when their goal is to have a bigger bench press? That is horrible advice. KH why are you mad?

[@sderbykilfoyle]

Where's the sticking point? What type of lifts/accessories have you been doing? What's the volume, frequency of your current lifts? Usually if a program that you've been consistent with has plateaued then some reevaluation is in order. You've obviously watched these videos, so do you think your form is in question? (my guess would be no) But maybe posting a video of your current technique is in order if you feel otherwise. Anyway Kole best of luck to you.

[@kolecarterbenches]

Thanks. I watch videos a lot to see if I am doing everything correctly and I have other trainers watch my technique. Good chance it is the tendonitis in the left elbow. I started doing some occlusion training on it when I work triceps. Seems to be helping. I ended up benching and extra day last week because a bunch of powerlifters were getting together. I had no problem with 525 for a set of 4 reps, followed up with some slingshot work.

[@kolecarterbenches]

Here is a more recent video and you can see on #4 where it stalls just before lockout. I have been doing some dead and pin presses lately too. kzbin.info/www/bejne/n6jHfKejjpuNr8k

[@sderbykilfoyle]

It looks good, are you able to push through your toes with them up on the bench like that? Also how often are you shooting for your max? I don't know if you compete or not, but it might help you to periodize a program so that when you are going to shoot for 600lbs your body is ready, maybe you're already doing this?

[@luckyl8993]

Question tho if you’re going for a max on bench for 1 rep should you breathe out on the way up?

[@JuggernautTrainingSystems]

Lucky L no. Hold it til you’re at the top.

[@blackrhino44]

You want to keep the breath as a backup in case you get stuck halfway, then you can let it all out and the air particles hitting underneath the bar with an upward trajectory is pure physics bro. Saves me all the time.

[@Not2Be0utDone]

No way, Marisa owns pants?

[@JuggernautTrainingSystems]

It gets too cold sometimes.

[@CRYCES]

wats her @?

[@tomrulz444]

Lol someone is uncomfortable in front if a camera

[@thecastle09]

Poor choice of model, most average men will not arch like this....cmon

[@T4Gxoxo]

Back bending with just the bar 😧 Just why...

[@mathafok3r]

Roasty Toasty because that's how she benches

[@DavidTPerkins22]

Roasty Toasty Practice like you play, homie

[@MadSupra354]

Trying to exemplify good technique, you know, like how this series is trying to teach?

[@dummy999]

Nobody that knows how to bench properly benches with a flat back, so why would you set up with a flat back while warming up or practicing, or especially in a video teaching you how to bench the most efficiently? That makes no sense

[@Not2Be0utDone]

Chad has addressed this concern before, in short; it’s a non-issue.