How To Bench Press: Layne Norton's Complete Guide

[@udayaai]

was about to do 1 rep max (20lbs) but left the chalk at home, another day then

[@TheMisterPvp]

Do you cut the barbell in half ?

[@oofman1920]

@@TheMisterPvp he used a curl bar!

[@TheMisterPvp]

@@oofman1920 makes sense then haha

[@amateruss]

No excuses.

[@MrNigelXTufnel]

Start by just lifting the chalk. Remember to use a spotter though.

[@johnnylikewhat87]

Arching and pinching my back as if I was holding a grape like you've mention has helped me immensely! I'm not a body builder, I simply lift because it's an awesome stress reliever! But thank you for helping me do it right! I've seen this video 13 times.

[@bjkarana]

This video on form has been a night and day change for me. I'm tall with long arms and have always struggled with benching, but with this powerlifter form, I have transformed my bench from what was essentially an isolation movement, to the total-body lift that it ought to be. Keeping those shoulders back and activated allows me to engage my back, core and chest far more effectively than any other variation I've tried in the past, plus, no shoulder pain so far!

[@Flipmode1900]

"activate your central nervous system" Can't emphasize this enough guys, I was flailing on that bench for days

[@rajvardhanpanwar2011]

How m i suppose to do that??😀

[@Nom8d]

@@rajvardhanpanwar2011 Yeah you need someone to use a taser on you when you're lifting

[@gporr7004]

@@Nom8d 😆

[@sameaston9587]

I tried arching my back on other exercises (haven't bench press yet), and what a world of difference! The pain feels like legit muscle tearing instead of bones straining. Thanks a lot!

[@kingrjun]

Possible summary: Keep feet as far back and flat on the floor Start bar at forehead height Arch as much as possible Grab the bar as tight as possible keep bar low in the had be around the rings or slightly within Breath DEEP , Blow out on the way up! Squeeze shoulders tightly together ( Squeeze the grape) UNRACK DIG BACK AND PULL THE BAR OFF NOT LIFT BEND THE BAR IN A U/n (TOWARD YOU) IN THE WAY DOWN HIT ABOVE AB'S WHEN YOU TOUCH TIGHTEN GLUTES AND DRIVING LEGS INTO THE GROUND. push bar up/slightly back to shoulder level don't flare keep a u Don't move your feet and keep shoulders pinned!

[@nonduality1]

no actually the summary was to keep dat shit tite

[@Souldier187]

Feet and hand positioning is all about preference as long as you keep it tight. World record holder in bench does not keep his feet flat and his grip is somewhat narrow but if you watch him, he has perfected his bench form. His benching is smooth af. This video was amazing none the less.

[@tropicalpalmtree]

you bent the bar towards your feet

[@catsforlife]

Thank you!

[@R34LiSM]

I like to use a real grape rather than just imagining one. I also place one firmly in between my butt cheeks. After the workout you'll have a snack that's both healthy and delicious.

[@aarr3193]

This is one of the best comments ive ever read. Im.literally laughing my ass off. Its on the floor

[@edwinatwell7423]

But if you crush the grape in your asscheeks. All that ass bacteria and swamp ass will make it unhealthy and gross. Also, you didn't warn me against wearing white pants.

[@Adrien_broner]

Disgusting

[@Repudiate]

FAnimaniac more grapes for me

[@Blasterider45]

Thank you sir, I’m laughing my ass off currently 😂

[@Ricky-zc8qm]

This helped me a lot! I already knew about the retraction and lower back arch. But two cues I didn't know were breathing in all the way before your rep and "bending the bar"/"hugging your elbows". I used to always have the flaring elbows problem, I didn't have rolling shoulders problem since I forced my scapula retracted. The two cues help me bench without any pain, even when heavy. I used to always feel it in my shoulder and pectoral tendon but the breathing in helps with pushing with your chest and not shoulders and the bending the bar lower helps me keep my elbows closer to me, I used to always flare them out but now I don't even lower the bar I just imagine bending the bar and it comes down. Feels great, thanks.

[@mdmysupergym9484]

New subscribe

[@LarsRyeJeppesen]

Great video. Some additional advice: - end each repetition with a SHOOOOP-AAAAA - always eat a cookie before training - don't forget those feeder workouts! - shakes don't count, goddammit!

[@tommyhappenstoliftalot4198]

Yep

[@dani4795]

That is the best possible scenario, right babe?

[@justjustjoo]

GOOD FUCKKIIING COMMEENT!

[@LexieDaian]

yeah eat a cookie and kill off all your sensitivity to adrenaline for your workout great advice, let's not forget killing your fat burning capabilities also, get informed.

[@LarsRyeJeppesen]

LexieDaian Are you for real, lol?

[@conquerorkang6193]

This is the best tutorial I've seen online regarding the Bench Press. Some of y'all may say there are others out there, but I bet they aren't under 15 min. lol

[@kenpfalk]

Very excellent video. After watching this one, I saw no point in continuing to watch other folks talk about bench press form. This answered all the questions. Thanks

[@tommygun8722]

Definitely the best bench analysis I've seen in awhile. Alot of detail without necessarily droning on and non. Covers so many aspects and gets the point across.

[@pumperofiron8664]

1:33. “ you don’t need any equipment except for yourself” So no barbell and bench or we just let that gloss over?

[@EddieLMO]

Biggie Cheese shut up

[@bsoakininsunshine]

Lol silly, you don't go to the gym and see benches levitating a bar all by itself.

[@nathanielhampton2559]

I thought the same shit 😂

[@lupurednic8624]

Push ups

[@gullyblanchard5750]

You’re watching a bench press tutorial video and you need him to tell you that you need a bench and barbell...dufus

[@karthikvelu5033]

Ok. Not all videos in this channel have more drama than content. This one was the first i found full of content. Subscribed again.

[@DaLoOoNeY]

Hi I am 5 years old and i can bench 240 pounds, should i start adding chains or wearing a belt? I don't think they make belts in my size yet. Thanks

[@cific4605]

Wtf 😂😂

[@robien494]

Your english is on point, my friend (for a 5-year old)

[@smackedinthejaw]

You need to bench more weight son! I was already reppin' 315 when I was 5.

[@lirumlarum9592]

bruh plz I was already benching 400 while still in my mothers womb

[@smackedinthejaw]

Carl Stanley So you decline bench 106.6 billion tonnes, but only flat bench 34.9 thousand tonnes?

[@Benvemuzik91]

thumbs up if you fucked up your shoulder and came to see the correct form

[@dozermendoza]

+SuperVegeta Yeah, my shoulder is what took me out the powerlifting game for 4 months.

[@gerhardverheij54]

+SuperVegeta I'm out for 4 months now, tore a muscle in my shoulder

[@Benvemuzik91]

Gerhard Verheij get well soon man

[@gerhardverheij54]

Thanks, 2 more months till full recovery

[@nukeman444]

+SuperVegeta *I would hit the thumbs up twice if I could*

[@atur94]

Love guides with Layne Norton.

[@apm7358]

Really like the part you said about imagine you are bending the bar, extremely helpful when I'm lowering the bar.

[@bikerboy3k]

Apm 73 Another good one that i heard from Alan Thrall is to sort of "screw in" your elbows on your descent.

[@rawandtawfeeq3761]

The best explanation video so far for bench pressing ! thank you

[@666ofdoom]

Rawand Tawfeeq I agreed all these professionals won't dare give this information out for some reason smh.

[@Thehappybirder]

Because it is bad information

[@18yearoldconservativefromc60]

Kurt how?

[@dkmchui]

I followed all the steps as per your video and no more shoulder and upper arm pain! Thanks for the great video.

[@DCUOlightangel]

The best bench press tutorial video I've ever seen

[@Hello_its_me_mario]

DCUO 11light angel11 the goodest

[@hiltonmcconnell2563]

I keep my feet off the floor and bent knees, feet higher than the bench, and my back flat, this way I feel no pain in my back. as I have a ruptured disk, and arching my back gets very painful, I do bench press only to stay in shape so do my body weight 3 sets of 12, when in shape I weigh 180 lb. any thing after that is a bonus.. My gold is to do bench my body weight, squat 1 1/2 times my body weight and dead lift 2 times my body weight all 3 sets of 12 I am 74 years old and have let my self go so pretty well starting all over. Do like your videos except for the arching of the back. Thanks for all your great videos, I have been weight training form the age of 20 on and off and so far no injuries, always start out light and work my way up.

[@Ragniirox]

Going to put these tips into action today at the gym. Thanks.

[@davidricci7736]

Another good, well-thought out, comprehensive video that does not lag but uses a measured and not rushed tempo. Thank you.

[@KAZAN00]

SQUEZE THE GRAPE DAMMIT

[@budbowen3267]

What a find! Need to listen to him while I am working out. Thank you

[@Ericuotila]

this video should be called: ''Look when i bench 315''

[@terrencecooke3216]

Looking forward to trying this out in the gym tomorrow

[@lfsmith7]

10 years of flaring my elbows, keeping a flat back, and extending without a "J"... Explains all the shoulder and elbow problems...

[@dogfinger85kg55]

IDIOT

[@Mister-AP]

🧢 nigga how on earth were you doing that for 10 years!

[@troubleman3837]

@@Mister-AP it can happen. I was doing some exercises wrong for years and never anybody corrected me. Even benching. Not 10 years but probably 3-4

[@Mister-AP]

@@troubleman3837 i gues

[@subhaanraza5611]

@@Mister-AP 😂😂😂😂😂😂😂

[@jeffreyrichardson]

I increased my exercise routines this past July! People do not realize how good proper exercise and diet is in everyone's life!

[@navs573]

this is the perfect video on bench press. NO BS REAL TALK.

[@mario4396]

This guy makes a lot of sense.Excellent video.

[@UncleRobsGarage]

Been lifting since I was 22 4 times a day, and still do this at 61!

[@AVB15]

What

[@westoncroye643]

One thing for me that has REALLY helped me with leg drive and stability is having my feet very close together and i push from the balls of my feet because i fell it better in my glutes to help drive the weight up because of my long legs/ femurs. I also have long arms but it feels way more comfortable for me to put my grip in-between the rings of the bar and the smooth bit in the middle. if i go to the rings of wider it really hurts my shoulders even if i tuck my arms in. I can probably squat over 315 for a few reps by judging by how i can do 500 lbs for 8-10reps x 4 sets of hack squats. But my bench is severely lacking in the strength department as well as how big my chest is because it is my weakpoint (it isn’t a severe weakpoint just needs some work) i can only handle 185 for about 5-6 reps.

[@Inf7cted]

One thing also is military press / strong shoulders is key to build a stronger bench press.

[@chronikoflife]

Calves too

[@Inf7cted]

@@chronikoflife Dude I hit my Calves every other day and they have blown up and got hell stronger. They seem to take a beating and keep on trucking.

[@NicoleVardo]

I seriously love these series by this guy he helps so much. Thanks bodybuilding!

[@laser679]

i just started working out and i noticed i cant balance the bar when i lock out, what can i do for that?

[@joshbrown9335]

That happens to most people when they're first starting out.. Your stabilizer muscles just need to get stronger and used to doing the movement. Dont worry though , you should see this imbalance dacay pretty rapidly the longer you spend gyming. :)

[@laser679]

Josh Brown Thanks man,for the advice

[@estiviherrera4723]

laser679 start low weight or no weight about you don't worry if he/she can do more with time you will pass them

[@laser679]

Estivi Herrera i dont really care what people think. I just do my own thing in the gym. Ill try lower the weight the next workout . Thanks

[@estiviherrera4723]

:) I understand same here and keep up,the good work

[@Ryan-gk1bd]

This is definitely one of the best guides on YT

[@myherosupreme3963]

I really liked this video, very informational and detailed. I'm at 265 on my bench and kinda feel like I plateaued, I will definitely use these tips today when I do my chest day.

[@IRroflROB69]

iamcb try not having a "chest day" and benching more

[@ninjaslash52_98]

I am SO glad you distinguished the arches

[@PeterNLifts]

10:47 he's basically saying: "bruh do you even lift?"

[@unusedwk2008]

Great series, really in depth.

[@StefanTheCannon]

I am back on the road to 500 benchpress, I want to make sure i keep my form tight. I really need to focus onbracing and breathing. Long road a lot of hard work ahead.

[@2Tall_Powerlifting]

How has your progress been?

[@quentinAxe]

Stefan The Cannon how close are you its been a year

[@bobbobjj9793]

Thanks Layne, all your videos on form are very helpful. I've been lifting consistently for 10 months. I have ok form, but now that the weight is getting heavier, I want to make sure I lift as safetly and efficently as possible! Thanks!

[@jcleonardo538]

This video really helped

[@celt1776]

great information Lane. I wish the internet was around so that I could have found this information 25 years ago, my shoulders would be thanking you.

[@codaassasin]

At my gym, the hook for the barbell for bench press is curved, not slanted, so its hard af to unrack the barbell without pressing without a spotter

[@czr4752]

Same here, i just push up, i feel it engages my muscles

[@fearlesssoldierfromgod4395]

Henry The Unicorn h

[@sheldoncooper8199]

My God this is the Best Bench Press Tutorial on youtube

[@ThorgalsWalhalla]

Iam a scientist and a bodyarchitekt.. woow chill mate :D you`re a powerlifter

[@antonhbp]

+ThorgalsWalhalla haha yeah talk about about hubris

[@justjustjoo]

Layne ''powerlifter bodybuilder scientist coach physique architekt'' Norton

[@EgyptianKilla]

He has a Ph.D. Sooooo he is...

[@LexieDaian]

another ignorant comment from a clearly non knowledgeable person in the area

[@Kicker2448]

ThorgalsWalhalla What is a "bodyarchitekt"? What is that, you mean body architect?

[@andyb7213]

GREAT explanations

[@TheHaiku2]

I don't like the bending the bar que, as it confuses most novices. I think a better que is to simply concentrate on touching the bar an inch above the bottom of the sternum. That is of course while maintaining a slight arch with the shoulder blades tightly contracted.

[@kylecampion93]

TheHaiku2 he says that so you squeeze your lats and grip the bar tight

[@henrykjohn78]

It does feel like bending the bar though. I only realised that a year after I was told

[@reecehayden7731]

Because novices know the location of the sternum lol

[@iWillLift]

SAME!!! It makes absolutely ZERO sense. The best que I found is "rotate your elbows in."

[@dawidesterhuizen6989]

I absolutely love the technical breakdowns given with physiological explanations! Thank you.

[@Robertv1984]

A real bodybuilding scientist

[@brittneystarr3581]

Robert Vincent p

[@고유진-o7c]

this is the most beneficial video on brenchpressing !!

[@kingofwebguru]

I don't understand this: From 4:30 - 4:42 on the position of the body to the bar, it said "put the bar aournd forehaed, ... then the shoulder below the bar" Can anyone explain?

[@downtownlife]

If you hit the pegs.. move your head.

[@rileymattie8380]

when the bar is racked it should be above your forehead, then after you unrack the bar you move it above your shoulders

[@bhh1988]

this confused me too - when he says "shoulder below the bar", he doesn't meant the shoulders should be vertically below the bar. By "below" he means if you were to take a picture from above of him lying down, his shoulders would be "below" (i.e. further down the bench than where the bar intersects the bench, while in the rack).

[@michaelcaesar5855]

I played football in high school and I just focused on how strong I could get and not care about proper form cause I was just strong in my workout. Now I graduated and I might decide to take my next passion in powerlifting. Thank you bodybuilding for my possibly my next future.

[@stevewildeagle965]

If i have my legs back as far as you, I get cramp I'm my hamstrings. 🤬 I'll be incorporating your info though.👍🏻 But great upload, very informative new sub earned.💪🏼

[@lientonnu5618]

Very informative. Best bench press video I've seen!!

[@ethanlafont5073]

Let's see a deadlift video!!!!

[@mannybigburrito3178]

Thank you Dr. Lane Norton for a great tutorial! I did the bench press wrong forever and as a result was always unable to push any substantial weight. Thank you for breaking the movement down step by step and showing the proper form throughout the movement. Now I see everything I was doing wrong and need to work on.

[@akshayps3672]

I tried chalking my back and bench at Equinox. Got kicked out.

[@trainwithmrlee]

A7

[@andyb7213]

Wow thanks learned so much even though I've been doing this for a long time.

[@bfresh6025]

Damn bruh I just got a bench and now I'm afraid to use lmao

[@bfresh6025]

@Xizz lol that was 4 years ago. I’m good now

[@mustang8206]

This was the video that taught me how to bench 4 years ago and I still watch it

[@jciq]

"tight"

[@sebastianschuh8081]

Most helpful Bench Press Video I have ever seen. Great

[@MelvinKoopmans]

How is your spine neutral when it's arched?

[@kenozkull951]

Because our spine has a natural arch while standing up but when pressed against a flat bench the arch will go away

[@wolverine6610]

Melvin Koopmans your spine is supposed to have a natural arch keeping posture good and strong when you lay down your taking your lower back strength away when people start getting lordosis with older age you will see people hunched over are to far hunched back you ask these people to lift against someone who has healthy arch and they will lose every time

[@justingarssacoche]

Melvin Koopmans yes but the arch is way more than standing up . I'm confused as well

[@eliashuo8310]

Its really simple actually. As soon as you pull back your shoulder blades hard, you automatically will end up with a safe, stable arch, but us powerlifters tend to arch even more just to decrease the range of motion, in order to maximize the weight

[@Anthony-zt1zs]

Tyler M I thought old people tend to get kyphosis (abnormal curvature of the upper spine) that gives the hunched back appearance vs. the pregnancy-look of lordosis (lower spine inward curvature). It seems our spines will curve slightly & naturally just my bench pressing. Purposefully aching seems more unnatural or overdone, to use the legs to lift heavier weight. If you have to do that, it seems inefficient for developing the chest. Legs on chest days? Hmmm.

[@markl455]

Great info. Covered everything to the tee. Thanks for uploading. Helped a lot!

[@sameediqbal6645]

I just wanna know does weight lifting stops my height?

[@picantewheat7463]

no

[@peeisstoredintheballs3155]

no that is bs

[@loremipsum7513]

3 years later, the answer is still: no

[@Abdo-wd5et]

Very useful and professional way

[@NightSky445]

poor grape

[@Vendzor]

I know right! Undergoing surgery like that...

[@chefgiovanni]

Good tips. Those velcro shoes are killing it.

[@adamms96]

Vegan gainz is coming for you next layne

[@marcorodriguez7694]

He already did dude lol

[@adamms96]

+Marco Rodriguez Yes he posted it after i wrote that comment. That was the whole point.

[@marcorodriguez7694]

No, he posted it like 2 or 3 weeks ago..

[@adamms96]

+Marco Rodriguez No idiot. Look, Adam Straub 2 months ago , Layne Norton Worst of the Fitness Industry 1 month ago

[@adamms96]

+Marco Rodriguez i win bitch

[@kulwinseehra1903]

very informative and got refreshed with the basics, which sometimes we forget after being into bodybuilding for quite a while. would like to see more such videos on other body parts as well. thanks and much appreciated.

Sick video, the editing is porn

[@johnetteclemmons3514]

DXTRO i love what you are saying about pron

[@GrayHood44]

thanks for this tutorial! i'm not as nervous to try benching again. i'm 1yr post-op from a torn shoulder labrum. i'll start using these techniques monday. thanks again! 👏🏽

[@supasye]

is there one for incline bench press?

[@quangfps]

+Chronick incline bench press is not a lift in powerlifting but it is a great assistance exercise that helps your flat bench.

[@supasye]

i dont know where this video says its a guide to power lifting. he says he is a body architect at the beginning. anyway, i want to work on my upper chest a bit more.

[@quangfps]

+supasye incline press will do that as well lol.

[@supasye]

+quangfps hence my original post.

[@rafaelpun]

+supasye he is actually a powerlifter. He even compete.

[@michaelmartin9270]

Great bench video this is by far the best I’ve seen

[@garrettackison1441]

would vans be okay for footwear

[@darkojo6655]

benchpress maybe but not squat because vans are very high

[@T7rake]

Perfectly fine I use them

[@welcome2mytruth]

After 5 years I have finally found the reason why I had such a bad rotator cuff injury. My old personal trainer would have me do bench - fine, but my elbows were ALWAYS flared out. Since recovery, I no longer do bench and stick to dumbbells as I have a bit more control but may start bench again as I loved doing it - #backtobasics

[@RyanFrizey]

welcome2mytruth i had exactly the same problem, in that i couldnt do bench press because of severe rotator cuff discomfort. Was probably about a year ago that i wanted to start benching again and decided to do a bunch of research as to why i was getting shoulder pain. All the info i found was precisely what Layne says in the video and also to properly warm up your shoulders. Im not talking about swinging your arms around a few times, but a proper routine where you perform light rotator cuff exercises, proper stretches and using a baseball or something to massage. Spending 10 prior to a chest and a shoulder workout religiously should improve with your rotator cuff pain and have you benching in no time.

[@welcome2mytruth]

Warm is key. I always warm up prior to lifting, even triceps if I am doing chest. I am not doing chest tomorrow but going to use no weight and practice form.

[@FirdausIsmail1]

I laugh everytime I see someone bench pressing with their feets held up

[@irhcsa]

Like Arnold?

[@Thehappybirder]

People do that so they are lift the weight with their arms and not their legs and back.

[@InvisibleHotdog]

Like a Larsen press?

[@justright729]

I saw a few videos from bodybuilding from different persons, and i dont really liked them, but this one was really good, thank you

[@_pvn]

Layne is awesome :D

[@peytonnewman8604]

Thank you! Will implement this in my workout today

[@MrOnceinside]

LOL! Even in slow motion the reps look fast!

[@jony1495]

im a chest bouncer .... ill stop doing this, no point cheating yourself. Good video dude

[@Mmmm9k]

Thumbless grip feels so much better :(

[@saluto1397]

Mz K please kick this habit. a loaded bar might slip off yr sweaty palm n hurt you badly.. Google up for bench press accidents if not sure

[@2Tall_Powerlifting]

It really actually makes you quite weaker in the long run. Trust me. From a science standpoint and from a safety standpoint, it's not worth it.

[@dmzsniper]

Only until it falls on your chest

[@T7rake]

Until u drop it on ur neck lolz

[@AnthonyKerry]

Am going to cross check this in my next workout... excellent video

[@gabox01]

Yeah you must spend some 1000 bucks on equipment before starting bench press. Welcome to the fitness industry!

[@rafaelpun]

+gabox01 actually wrist wraps are pritty cheap but they did emphasize equipement a bit too much. Well they got to make money somehow lol. For shoes, just use one so that you can apply leg drive.

[@memielol4918]

+gabox01 Or you could find that stuff at your gym.

[@jasonfitisemanu2727]

Awesome advice! Can't wait to apply it in the Gym. Thanks.

[@r.i.pyoutube6881]

Physique architect? Lolol

[@joethebar1]

I bench in a smith rack- I just don’t get a good feel in the free bench. I use a thumbless grip because I get a better feel in the pecs; I feel like I’m stronger in this position. I also am not comfortable with feet on the ground. Been lifting for a long time and this works well for me, and doesn’t seem to hurt anything.

[@marlonmorris2387]

Don't stop making video's Layne!!

[@JeffOchoaFitnessDudeJeff]

Excellent excellent video! Many people will benefit, including myself

[@problematic7993]

If you move your thumb out of the way on the grip and rest the bar directly on your wrist you get much more power than usual as the force can go directly through your forearm. This also eliminates wrist pain and injury and is the standard correct grip. I'd recommend trying this grip with heavier weights to try to get a new PR.

[@jamiecarter2237]

good advice , i see many guys at the gym who need to watch this.

[@lukeheinz4823]

Great information for us especially new to bench press!

[@Contemplator24]

Excellent guide. Thanks.

[@JelloSpine]

Damn man. Didn't even realize I was rolling my shoulders and letting my shoulder blades slip until I saw this. Feels. Looks like it's back to basics tonight. Layne Norton my new HBB.

[@raprappg]

Awesome stuff! Personally, I think arching the lower back and pulling the shoulder blades back when doing a bench press actually adds to strength/explosiveness for powerlifting, and it also helps in bodybuilding technique as it ensures that the pecs have a good stretch at the bottom of the lift while minimizing the effort of the anterior head of the shoulders.