Bench Press Fix: Weak Off of The Chest | Weakest Link 1

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[@jasminem415]

thanks Brendan ... ill never stop watching your channel and leaning from the amazing info !! i love that you drew it and you show your gf as demo !!

[@johnkaraglanis5752]

You are seriously one of the best on the tubes. Another great vid. Amazing Knowledge..

[@fionadwyer1259]

Great video as always Brendan, really looking forward to this series. Started using the Larsen press recently and it's been really helping my bench! 😊

[@Beagleux]

Great videos with a lot of knowledge, you deserve more followers.

[@chrisfrazier6784]

This is so awesome!!! I love your informative videos!

[@SnakeC666]

great content as always, I love your videos Brendan :)

[@caitlinoneil6606]

Always great content! Cannot wait for the other videos!

[@xMTLKx]

insta-subbed after the video with Omar, and this one is exactly what I needed ! It's the second video I watched from you, and it's gold, thank you very much. You deserve WAY more subscribers I read on JTSstrength that Pin Presses should be done only with singles to totally remove stretch reflex, what's your opinion about that ? Long paused, DBs, Close grips are always in part of my training, glad too see I was right doing it

[@cristiansmistad1823]

I love whiteboard videos like these. Keep at it man this is good stuff!

[@sangydog3888]

I really like your style! It's very concise, both the video demonstration and the commentary. Moreover, the bench press technique correction was exactly what I needed (elbows further out than bar before concentric). You have yourself a new loyal subscriber. Thanks a bunch!

[@BrendanTietz]

sangydog you're very welcome! I'm glad its concise because there's no benefit of good info that's explained poorly! Weirdly sometimes I'm not sure if my points are being received well because it's often times hard to use language that I know everyone can understand while still be detailed and precise.

[@stacydodds]

Fantastic information and looking forward to the rest!

[@Kian19870]

Just came here from Omar's channel after seeing the vid on squatting. Subbed! Crazy knowledge man. Gonna check out your other videos now! Btw, do you know anything about lifting with scoliosis? I have minor scoliosis, but it causes MAJOR inbalances in all the compounds. Squats in particular. Would be cool if you made a video about this, I'm sure there are a lot of people in the same boat as me! Keep up the good work man!

[@BrendanTietz]

Kian19870 thank you for the love and for the sub! I know a bit about the topic but I'm no expert. I do however have a friend with rather severe scoliosis and she's a very successful powerlifter. I can reach out to her and try to make a video on that topic happen, she only lives about a 2 hour drive from me. In the meantime I understand that unilateral exercises are extremely beneficial as well as addressing imbalances via movement/activation drills. A huge problem is hyper and hypo tension in various muscles that build up and the best way to combat that is to force the body to activate properly. For instance for me a I do a lot of internal rotation biased lunges to work on a movement pattern that's often missed in my training causing dormant adductors and weak postural muscles. For you it would be best to seek a professional that works in the "lifting industry" (clinical athlete is good) and get an evaluation on some drills and exercises to compliment your training. Depending on the severity and the area of the curve, you'll want to do different things.

[@Kian19870]

Brendan Tietz Appreciate the detailed response man, thanks! Yeah every scoliosis case is different, I mean look at Lamar Gant, he had CRAZY scoliosis yet could still squat & deadlift perfect! With me, my hips are not alligned evenly and neither are my shoulders. This means I shift to one side on the squat, & bench is all fucked up too lol. Due to this I have been stuck lifting novice numbers for years, any time I try to progress I get injured etc. So I'm stuck lifting light weights trying to fix things. It sucks lol. You know a lot about the human body btw, are you a physiotherapist? What are some good resources?

[@hareemixx]

Free program? YOU R THE BESSSSSTTTTT

[@bensfitnessblog9764]

i'm a new sub, Great Videos and tips, hopefully after this my bench is going to improve! looking forward to the next video

[@baileyevans5106]

clear man ,clear ,excellent,relevant

[@MissInception95]

Came here from Omar's channel - your scientific knowledge is amazing, I love it!! I learnt so much about squats in 10 minutes than I have from reading all the squat guides on the net! Subscribed to your channel straight away after seeing your squat video I left a comment on Omar's squat video but I figured it'd be best to leave one here too --> I'd like to ask for your advice regarding high-bar vs low-bar squat - hopefully that's an idea for another video in your squat series? :) From what I've read on the internet, it's suggested that low-bar is better for advancing onto heavier weights, but I don't have defined back+trap+shoulder muscles that protrude and hold the bar snug like how you guys showed it in your squat video. When I squeeze my back muscles the top of the trap near the neck is the only muscle that protrudes for me and makes me feel like the bar is secure on my back without having to grip onto the bar super strongly so that it doesn't feel like it'll fall off, and so that's why I've been doing high-bar ever since I started squatting. Do you have any tips for how to switch to low-bar and securing the bar on your back? Perhaps it's also my elbow/wrist placement as well - I'll try your tip of hooking the wrist over the bar in your squat video. Thanks so much again Brendon for that squat video - I can't wait for your 2017 content :)!

[@BrendanTietz]

Tina Tran hey Tina thanks for the sub and the compliments! Glad you like the content! So first off here's the deal with high bar vs low bar. It is true that on the vast majority of people a low bar squat will be superior for maximal strength however the discrepancy between the two is about an estimated 10% at most. Greg nuckols has a great article on this for how he came up with that estimation and I agree with it. Other than that high bar can be improved at the same rate as low bar, it'll just be slightly under your max potential strength. Now if powerlifting is a goal I would recommend trying to switch. Unfortunately though unless you continue to build your back you won't see much improvement for the bar placement issue. For whatever reason this doesn't seem to bother some smaller females who deal with the same issue and on others it does bother them. I would recommend to try and switch regardless but do more of a "mid bar" position and try to do a bunch of rear felt activation work before you squat (band pull aparts, rear flys etc). If you can't comfortably get use to it after a few weeks then stick with high bar until you get to a point in musculature where you can switch. I have made a video on comparing the differences (strength wise and injury/pragmatic thoughts on the different types of squats) which you might find slightly useful for understanding the real differences between them. At the end I make an explicit point that if any of the styles aggravate issues in your body you shouldn't use it. I know tons of powerlifters who just can't low bar and are still successful squatters. Hope this reply helps!

[@troyheisman4886]

when you taught me this, it blew my mind.

[@chathurikagamage6257]

Thank you for the great content. I have integrated the above primary and secondary accessories in my programming. I also have very weak shoulders limiting my strength off the chest. Is there specific accessories to integrate in strengthen this? I currently do OHP, lateral raises and inclined dumbell (each, once a week). Very excited for the free programming! :D

[@nicktran7753]

I also came here from Omar's channel. Great content and beneficial information. Subscribed...! Quick question tho, what would be the set and rep range for these exercise? Thanks,

[@whowanssome]

Great content! keep it up

[@DuckFace31]

Hey Brendan, need your advice on building traps :) What would you recommend? Heavy Power Shrugs, Rack Pulls and stuff like that or light shrugs with squeezing for a few seconds at the top? A muscle school video on traps would be awesome :)

[@chloewilliams7965]

Great video! Found you from Omar's channel, it's like finding gold I swear

[@BrendanTietz]

Chloe Williams Hahahaha I know what you mean because before Greg nuckols was big I found him similarly. So the fact that I'm considered gold is a great compliment 😂💪🏼 thank you for checking out the channel.

[@megustabro1]

love your contect man very informative, lots of useful information. keep making videos like this :) love them

[@BrendanTietz]

Jan Kotnik I definitely will! This channel will 100% always be information based first.

[@matcoddy6097]

I notice you were able to get powerbelly wraps, I've been trying to get some but haven't been able to , any secrets to being able to buy them?

[@hareemixx]

I feel smarter after watching your vids breh

[@Kevin-cl2mr]

Discovered you from Omar and gotta say you put out some good shit. Watched like 10 of your vids the past 2 hours lol. Also muscle school triceps please :)

[@BrendanTietz]

K Huang I'll be getting that out soon! Thanks so much for the sub and glad you loved the channel!

[@_Em0jiPraza_]

Omar sent me here..., I subbed as well. Thanks for the vids man!

[@BrendanTietz]

Luis Laverde thank you for subbing! Seriously appreciate the love. I'll be pumping out two a week when I'm back from vacation!

[@FalafelManiac]

Brendan. I can front squat to depth perfectly but can barely reach parallel for the back squat. I know it's easier to see a video of me squatting, but why do you think this is so? I really focus on my hip flexion mobility everyday.

[@dubson965]

excellent video

[@maxh.9158]

How about the decline press? You said the lower part of the chest is most activated with the benchpress so doesnt this helps your chest gor used to alot of weight?

[@michaelc2507]

came from Omar's channel, fantastic content, you've got yourself a sub 😎

[@BrendanTietz]

Michael C thank you for subbing!! Glad you liked the channel 💪🏼

[@michaelc2507]

Np man

[@MissBec1701]

Hey Brendan, thanks for the great informative video! just wondering if you think the incline bench press is worth doing?

[@BrendanTietz]

the mini vegan for bodybuilders who want upper pec growth it's a good movement (especially with dumbbells). However for powerlifters there isn't much carryover to the bench it's self. Not many of the upper fibers are ever used in a competition style bench press so strengthening that area and putting mass there won't set you up for any additional neurological adaptation.

[@Dluu22]

damn that was an amazing video

[@garrettstehlik5225]

Hey man, can you do a video on leg drive pleeeeeeeeease?

[@fabricebodji1870]

thx Omar for showing us this man, great content)))...Very informative videos..i subbed as well...and plz can u do some on the "sumo deadlift"?

[@pattyott18]

what if you get stuck half way through the bench press?

[@xMTLKx]

close grip, bands, chains, rack lockouts (higher pin presses), board presses, jm presses, tricep work in general I guess a video is coming ;)

[@BrendanTietz]

Jose t I'll be doing a video on this as this is where most people will find themselves getting stuck. I weirdly like slingshot work for this however it's different for everyone. The movements mentioned above are decent. If you have impeccable form it's usually a chest strength issue because at this portion of the lift the elbows should be back under the bar and slightly flared putting a larger demand on shoulder abduction.

[@mohamedalshabir8735]

Close grip bench for Better off the chest maybe not to improve this phase u need to improve your PEC strength Close grip bench will be Better for lockout

[@andval256]

Only 9k views for a video like this in three years? ...

[@soccerman127]

This contradicts your video, "Form 101: Joint Stacking," where you talk about how the wrists should always be kept in-line with the elbow

[@matcoddy6097]

the wrist JOINT also goes a little bit in front of the barbell.

[@dangnguyenkhoadn00]

but why no pause spoto press man, I think it's better than pin press since the tension is constant and you cant really use leg drive while staying super tight

[@BrendanTietz]

Nguyên Khoa Đặng So spoto press teaches proper positioning and tightness which is a benefit that the pin press does however the difference between them is the range of motion. Because you neglect those last few inches of range of motion you never develop any kind of strength there during that specific movement. Now that's not to say that it's useless for the reason of strengthening your bottom range of motion because the tightness/proper positioning aspect is huge for the bottom end of the bench. I just saw the pin press as more bang for your buck and I also find it harder to keep position/tightness which is a plus if the trainee understands that must happen. If you like spoto presses then I'd definitely say use them along with something like the long pause bench

[@dangnguyenkhoadn00]

Brendan Tietz thanks for your perspective, and great video as always!

[@datphlow8680]

you have nice handwriting for a guy (no homo)

[@BrendanTietz]

Dat Phlow hahaha thanks bro! Did graffiti for years and this was a side effect I never lost.