The Perfect Bench Press Grip for Strength AND Stability with JM Blakley

Elitefts Columnist and Bench Press legend JM Blakley teaches and explains the ideal grip for the bench press that supports both strength development and stability.
Check out JM Blakley's KZbin Channel: / @jm7thlevel237
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Time Stamps
Intro - 0:00
JM meets Zack - 0:43
Zack's set up before adjustments - 0:56
The arch - 1:26
Zack's grip - 2:27
JM works his magic on Zack's grip - 3:53
More grip work - 6:07
The downside to the diamond grip, how to fix it - 9:58
Trying to create tension without the proper grip - 9:58
The purpose of this grip - 9:58
Preview of next episode - 13:47
JM's KZbin - 13:56
Outro - 14:14
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[@WilliamsWrestlin]

JM is a phenomenal teacher. I love when he's on.

[@snorlaxcom]

A real bench guru

[@Emresinho]

Especially his voice could listen to him for hours

[@qpghostqp9551]

I got lucky enough to get to be trained by him in the near future

[@snorlaxcom]

@@qpghostqp9551 how?

[@qpghostqp9551]

@@snorlaxcom he use to train the one girl whos quite jacked in some of his videos at the gym I work at. I spoke to hime a couple times and a guy he knows who does youtube for a living asked me if I would be interested and obviously I said yes

[@donutfitness6324]

You guys should do a daily “10 minutes with JM” where he can just talk about life lessons lol.

[@Kyle111]

Check out the channel JM7thlevel. JMs channel pretty much fits the description of what you’re asking for. I didn’t know he had a channel for a while since it’s pretty small.

[@donutfitness6324]

@@Kyle111 no way!!!! I will check it out thank you!

[@giobautista975]

JM teaches so humbly and wisely, I feel like I'm being taught by the dad I never had

[@robertrosin5145]

Oh man this came just in time

[@woowaakim2070]

I'm Korean(south) and my english is bad. but I really want to appreciate your teaching. I had a trouble in bench press. when I do bench, always hurt my elbow or wrist or felt shoulder impingements. Now, My problem has gone perfectly by your teaching. Especially your way to grip is perfectly no hurt!!!! Thank you!! God bless you!!!

[@jayyoo1229]

Im a fellow South Korean, Im glad you are using English.

[@darryltai7369]

Would like to hear JM narrate Audio books or a documentary. His voice is perfect for such.

[@prasahnttrehan]

This tip is so good..I was able to add 35 lbs instantly by incorporating this technique

[@snorlaxcom]

Hell yeah about time big boys train for a decent arch. Looking forward to the next video. Would like to see 74-83kg lifters on this channel and coaching for smaller body types.

[@stevesedgwick5789]

Wish I could arch with my old stiff back 😀

[@snorlaxcom]

@@stevesedgwick5789 Hopefully JM can drop some tips for you, bro. Arch can also save your shoulders.

[@stevesedgwick5789]

@@snorlaxcom - thanks pal, I hope to compete next year when I’m 60. So I guess I’m just old and stiff

[@UpstateGardening]

I’m 5’9, started In the 74kg and now in 83kg, I always have to modify things when bigger lifters get coached

[@narcissus79]

@@stevesedgwick5789 I've found wearing a 13mm lifting belt helps me brace enough to arch without cramping in my lower back..

[@APRBaller]

Wanted to give a quick thank you, had really bad pain in my right wrist after a working set and immediately went to work to correct it. Landed on your video after tirelessly trying to correct my wrist position but still having that sharp pain. Not only did I end up fixing the wrist pain, but I immediately noticed how much more of my chest I was using as soon as I made the correction, it’s insane. Again, thanks so much!

[@bigmarkyc]

Love how he teaches like he’s telling a child’s story. So good 👍

[@JackgarPrime]

I was taught very quickly how important it is to make sure your grip is holding the bar right above the bones of your forearm. While in my case it takes the form of the pinch "bulldog" grip, it starts with the similar diamond hand formation. Whenever I've shown someone this kind of grip adjustment, they couldn't believe how much better it felt!

[@mikebutkus]

thank you JM and elitefts... I really needed these pointers.

[@theswede5402]

Epic these bench videos lately, its an art form i constantly need to practice in order to perfect.

[@RecallingHappines]

I throughly enjoyed this video and cannot wait to incorporate this in training

[@lukasjusko2808]

This video was just the best. Thanks JM and elite fts 🤘🤘

[@toad4782]

This guy is immense, great energy about him. Props JM

[@dic4]

The explanation was awesome. I know this is going to help.

[@delta07k]

Amazing tips from one of the best !!!

[@johnwoyurka5373]

JM is awesome and is so soft spoken for the legend he is.

[@gannypoo66]

It's wild how much of a difference this made. I haven't benched since watching this but i have strict pressed and it really does wonders.

[@antonioallen1763]

JM, I just came across this video. I don't know if you are still creating these videos but I will say thank you. I am still learning about developing strength and I know some of that has to do with grip, utilizing the angles that pertain to achieving the goal from the shortest distance and of course support. This was very important to listen and watch. Time to work on both my arch and grip.

[@ronalddonnan99]

Why is this man the only one teaching people to not let the bar sit over nothing - how to keep the bar over the arm and to minimize need for wrist wraps. Awesome!!! Thank you!!!!!

[@simay4977]

Love the vids with JM. He explains things so clearly its so easy to understand. I always learn something new.

[@robbypersaud8522]

Amazing Video!! great tutorial

[@Alexander808.]

This dude is SO good at teaching, the analogy he’s uses makes everything make so much sense. Great video!!

[@Nailey13]

What an amazing resource. Love this video!

[@tlengam]

Wow. This is the great bench press video I see in the net. It has every technic I have learned and even more technic to help me.

[@pineapplemaster2114]

this is by far the most informative video I saw on bench pressing, I had thumb and wrist pain and it helped me a lot thank you

[@deenel8700]

Wow I just got so much information! Love it. Thanks

[@Nishinga.]

This was awesome!! So well spoken and thorough with this information Thanks guys!

[@Emresinho]

Please continue with these videos, really like them !

[@eliteftsofficial]

We have more videos from this series coming soon!

[@snbforever]

Thank you so very much for this great advice, I will immediately use this on my bench, and will report my successes 💪💪💪

[@Teamques]

I saved this video as I am rebuilding my bench after having wrist pain. The visual que is a game changer for me.

[@jmr07019]

This is an awesome video ty so much

[@adamspeckert7296]

This is incredible. Awesome video.

[@maciejszczudrawa7309]

Love how calm JM is :)

[@talleshorta7277]

Awesome content . Thank you sir

[@user-qw2nd4oy3j]

Best grip explanation I've ever heard.

[@Polack-ml9fh]

I remember being 13-14 when I first started lifting. Used to get every issue of powerlifting USA and look forward to reading JM’s column. Kept every issue. Wish that magazine was still around. Its content put all the other weight lifting magazines to shame. Thank you JM for what I learned 25 years ago!

[@mitterben]

These videos are invaluable.

[@sunnysavinderjitsingh6066]

Absolutely incredible! Tremendous knowledge in such short instructional video. This is how it's supposed to be done. Old school way. It's amazing that even many seasoned lifters do it the incorrect way. Thank you for this video. Absolutely amazing! Keep it coming.

[@mysticthi3f924]

This video really helped me out. Thank you.

[@teh_blazerer]

I had the bar position aligned properly, but the weight was resting too heavily on my thumb-side of my palm, causing that side to go numb! You mentioning that you had a callus on the opposite side(pinky side of the wrist) prompted me to more weight onto that side of my hand and that fixed my issue!! Thank you so much!!!!!

[@micheledauria9805]

Gold! Thanks, cheers from Italy

[@lorenzorivas2976]

I needed this today ❗️

[@M0lina2300]

Thank you so much JM you saved me from a lot of thumb and wrist pain

[@guardian2598]

You can edit this, but they don’t. Lol dude you’re awesome, I’m training my son and I can’t wait to start teaching him this method!

[@htchamber2776]

Good father

[@mattharwood1347]

Great tips, thank you sir!

[@user-ly5zz9zo8x]

Thanks JM , fantastic teacher

[@stick4793]

Wow- what a great video- thank you for putting this together. This really changed my perspective on grip for bench. Something else I tried that helped me after watching this is walking up to the unloaded bar, behind it, close to a spotter/lift-off position. Then with one hand/arm, grip the bar and press the bar down into the rack/hooks with all your force, straight down. Then look at where the knurl marks are on your palm. That's the location where you can drive the most force and power into the bar. It's not on your upper palm finger pads. It's way down on the meat of your lower palm and really lines up with your ring finger. Thanks!

[@hamishbindrinkin]

what a great coach and teacher

[@ADRHYN]

That was awesome, so we'll spoken and to the point.

[@145scotty]

This is a game changer. JM is like the Yoda of benching.

[@geraldbarberan5206]

Best explanation . thank you.

[@DrStevenHorwitz]

Fantastic. Thank you!

[@UmarKhan-kk7sn]

This was deep. Awesome 🤘

[@keithbouchard-kj7tp]

Wise man spot on!

[@sebastianmarko4273]

Coaching like this is invaluable!

[@eliteftsofficial]

It really is!

[@ggbrother8015]

I just wanted to watch a min of the vid on the grip but stayed for the voice. I don’t know who this man is but he’s got a soothing voice.

[@ayaanlifts]

Never thought bench press could be so technical.

[@teepressifer]

JM is the Man!

[@ask4144]

you're a such a good teacher.

[@jamesball7322]

Golden ,you may have just unlocked the door to my issue with the bench press Thank you very much ,I have chest in an hour and a half so I’ll be give n this a shot

[@jamesball7322]

@Tony Vendetta definitely an eye opener,I mean I’m no power lifter but it can help with building the body either way

[@ppearson35N]

Chest day tomorrow definitely gonna try these tips

[@OG_Luciano]

Having flash backs of WCW and Rick Steiner 😂 great video! Definitely plan on using these tips thanks JM!

[@user-ud2pu8ij6b]

JM, one of the best benchers of all time

[@KOLETRAIN36]

Thank you JM

[@georgep9059]

Love these vids

[@ANT-xo6wn]

This dude a legend🐐

[@rodbuster416]

I really like this video because I feel like it is going to help

[@lastiyhodwahwosta]

Thanks a lot!

[@saintnick0815]

MORE JM CONTENT, MORE VINTAGE film from when he was competing please.

[@nilo7727]

Nice JM straight up excellent info!!👏👍👌💪😎

[@jonathanmaner1157]

Amazing instructor

[@Lickmabumbum]

Gonna try this in training tomorrow 💪

[@nilo7727]

Good stuff JM!!👍👌👏💪😎

[@stevevennemann]

GREAT STUFF

[@joeymunoz9046]

He's got a low key asmr voice, relaxing.

[@tjenare123halla8]

BEST VIDEO EVER!

[@Jeep_ty]

Such a calming voice.

[@saskilla1945]

This helped me Ivr known there was grip you have to do for full potential and energy to put behind the bar and my form has improved just by doing this still some working for my left side but I'm getting there slowly

[@shaf1ke]

I’m going to apply this same principle to my strict overhead press grip but obviously without the wide grip. Will report back soon

[@thebard20]

Cameraman so shook he almost dropped the camera. Phenomenonal video as usual love these grip tips it's something that's always frustrated my bench

[@MrRanch-fc2pe]

I’m 30 years old and should’ve learned this in high school. GREAT VIDEO!

[@bigdude6674]

You're a good coach. Wow💯🔥💯🔥👍

[@22stefaniesun]

Damn this is gold

[@eliseabouraad1689]

more bench press from jm!!!!

[@geevee9582]

Wow this video helped alot. Im a beginer when it comes to benching this morning im not sure how i had my wrist placed that when i lifted the weight, my wrist twisted and i dropped the weight on my right side. I will be using these tips next time i go back.

[@eliteftsofficial]

Great to hear!

[@ornulusoundeffects6423]

Very underrated channel

[@austecon6818]

I have 6.2 inch wrists and I'd be screwed without this grip haha! I naturally figured this out by necessity really but good to see that I am on the right path!

[@stormsa-coming4315]

KING!

[@vernonedwards3064]

JM Blakley “A Bad Dude” 🏋️💪🏽👌

[@rodrigoclassicstyle]

Just saw this video, i think he just solved the biggest problem i had with benching... thank you so much!! :)

[@umarjaved5822]

Thank u sir

[@bigchez1738]

JM is a beast

[@singleplystink3426]

would love to hear him teach the squat and deadlift too. v smart man.

[@harmindersidhu7615]

and the professor of the year award goes to JM Blakely🎉🎉🎈🎗🥇

[@chwillsie]

Hope you did another podcast with him too!

[@hardcorebronco]

Very interesting

[@zeehont6159]

JM is the Bob Ross in powerlifting

[@pizzawuff1773]

Wow... Never seen something so true...