How to Bench Press to Build Strength & Chest Mass - STOP MAKING THIS MISTAKE

[@MrKieran117]

Can we just take a second to apprciate how this was filmed one continuious take

[@luciusartorius1772]

Not many youtubers can do this... typically, there are cuts at the end of every few sentences.

[@littlemissmuscles]

I was thinking that!!!! Amazing!

[@krix9100]

The Tom Scott of fitness KZbin 😂

[@blakerunyon8523]

Straight ted talk…dood got in A+ in speech for sure.

[@caybin]

and doing so while getting a few bench reps in, too.

[@PacoPicassoo]

so this what the lead guitarist for dragon force is doin now

[@rogerh2694]

Lol the resemblance is immaculate

[@Kid98.]

😂I mean come on Muscles are needed to play that fast and LOUD!!!!

[@rogerh2694]

@@Kid98. Not sure how metal guitarists are able to career change to anything else that's as highly and freely in your face energetic

[@dududu5189]

Anyone remember *Shiva* from the *Streets of Rage* SEGA video games?

[@mikeylovespizza4012]

@@dududu5189 good one!

[@ASOT666]

How did I watch this for 13 minutes straight. You are a great speaker and educator man. Thanks for this video!

[@coacheugeneteo]

Thank you! 🙏

[@sable4539]

Is it really that much bru

[@samuelepelisseri]

Zoomers when a content is more than 60 seconds and with no Subway Surfer gameplay in the background

[@ASOT666]

@@samuelepelisseri i’m 27 buddy

[@chimpanzeeenjoyer4667]

@@ASOT666 0 attention span

[@MathWhiz_]

i can't stop paying attention to his god tier hairstyle

[@balldoctor6686]

Ikr?!

[@moatef1586]

yeah. Gon headass

[@ilhamjaa5059]

I cant stop looking at his chest 🤣🤣

[@balladin9200]

@@moatef1586 Lmao adult gon you mean when that hair is going straight to where Pitou is going, heaven.

[@moatef1586]

@@balladin9200 yep

[@manfalls1521]

I thought that was a black towel over his shoulder. Then I realized I was staring at Shang Tsung.

[@umarelmouna1557]

his hair is glorious

[@manfalls1521]

@@umarelmouna1557 yes it is nice

[@Joaoferreira-dh8sg]

he is Shang Tsung or the Dragonforce guitarrist?

[@mizzygunz]

“Your soul is MIne!!!!!

[@onisimoniumataiwalu8921]

Hahahaha wtf..

[@tavastian3288]

I switched to the arch exactly because this flat back caused major shoulder problems. Now with tight arch, I can get the pressure off my shoulders and easily bench x1.5 my weight with no shoulder issues whatsoever. Been now benching with arch for 2 years, my first two years without shoulder pain

[@hairyape_8103]

Its funny, i'm the exact opposite of you. Maybe just depends on the way different people are built, like high bar and low bar squats.

[@several.]

You'd probably find your arch is a lot closer to a neutral spine than a flat back.

[@tavastian3288]

@@several. What do you mean? I have pretty strong arch tho😅

[@stephanrodriguez6587]

@@tavastian3288 sounds like he is saying the same thing you are. You have a naturally large arch so it's more in line with your natural spine

[@tavastian3288]

@@stephanrodriguez6587 But I had to learn the arch, took me good 3 months to get tight enough arch to bench without shoulder pain

[@alessandrosalvatore3826]

I Bench for the trill of near death experiences

[@holliswilliams8426]

that's stupid man, come on, I hope you're not even semi-joking with that

[@Caleb-vq2uy]

@@holliswilliams8426 ?

[@laurentiuanton4806]

@@holliswilliams8426 im sure hes fully joking... ik the horror.

[@trabadoireacht6545]

Now now boy, you do that shite, you'll have it up with me yup out of it

[@MrBellasaurus]

Queue the guy saying, "your soul, is mine!"

[@migueldiazcuervo8669]

love how, even despite the fact that Eugene dislikes traditional barbell movements such as squats and bench press, he still teaches us all we need to know about them

[@coacheugeneteo]

Uncle Eugene knows y'all are gonna do it anyway. So may as well make it beneficial. Just like the real uncle who would buy you alcohol underage

[@ryansidhu4242]

@@coacheugeneteo why are you not so fond of them?

[@TheoneD11]

@@ryansidhu4242 Because there is zero arm freedom like with dumbells or some machines.

[@NorthernSpartan]

@@ryansidhu4242 Not good for joint health and not the best for muscle growth either. Dumbbells are better on both those things.

[@awreckingball]

Perhaps dumbbell are better for ROM etc. but as a solo lifter I find them much harder to get into position and have actually injured myself with failed DB lifts a few times but never with a BB, which always lands on the safeties.

[@stephenhoffner2479]

Awesome video. As a powerlifter for many years, the distinction you made between the objectives of that discipline and a well-toned chest development program was spot on.

[@curiousss4960]

Almost every article I've seen about scapular retraction mentions how this movement/cue is meant to stabilize and therefore keep the shoulder joint in its natural position, thereby preventing or decreasing shoulder joint issues. I think it's a very important part of the bench press - rather than advising against it completely, I think it makes more sense to say that you should utilize it as part of the scapular depression instead of forcefully jamming your shoulderblades together as much as you can. Recruiting your lats like this for stability and power in the bench press should result in a slight arch if you're doing it correctly. I know this was in regard to hypertrophy, but anyone trying to build their pecs knows that the bench press isn't an isolation exercise and that they're a necessary part of your workout anyway.

[@andrewsmith3014]

Curiousss do you mean pin the scapula back slightly and not as much as possible?

[@curiousss4960]

​@@andrewsmith3014 Yes sir. Retract and depress, but don't try to touch your shoulder blades together or anything.

[@andrewsmith3014]

Curiousss ok thanks

[@JormaE]

This. Ive had serious shoulder pain when i used to bench without this technique. Whats the point of using a barbell if you dont want to lift heavy.

[@scodyt3996]

Agree with you. Scapular retraction and depression is critical to a safe ( -15,0,15,30,45) degree press, saying anything other than that is disinformation.

[@Waruto]

wow this is enlightening. the whole time i've been told to squeeze my shoulder blades, kind of like to the point where i am hugging the seat with my shoulder blades. But I agree 100% that it feels unnatural for me when I am trying to push up while trying to maintain my shoulder blade squeeze. And I'm not trying to compete in a powerlifting competition so having a decrease in range of motion does not matter to me. For general strength and muscle building, this video makes a lot sense to me.

[@pranavgainz4180]

As a competitive powerlifter for 5years and learning the standard powerlifting bench this is quite something new. I was always told “that’s the safe way to do it. Shoulders back and arch” but now I got scapula issues and shoulder pain so this is probably saying something. Makes sense how you fight you scapulas natural position that way when pressing. Thanks for the vid.

[@sfranco21]

Dude that’s crazy. I was told the opposite lol

[@arslaanpasha3334]

I only feel pain some times in shoulders when I do incline bench press.

[@It_is_in_you]

@Slengt Gasspropan Instead, increase the range of motion in the negative area, that is, the area under the chest and shoulder. In the stretch very slowly and evenly. Then nothing bad will ever happen.

[@infernoboy9855]

I’m skinny and a hard gainer. I’ve been following you for 6 months now and I’ve had the biggest gains of my life. Thank you for caring and taking the time to teach those that will listen. 🙏

[@jahangirbutt5546]

Can. U please tell me how many sets should I do on bench press

[@TimNurTV]

@@jahangirbutt5546 follow a program

[@coacheugeneteo]

***TIMESTAMPS*** I'll be here for the next hour answering your questions/comments - Fire away! Hope you enjoy this video. There’s a lot of talking today. But it’s seriously important. 01:56 - The Biggest Mistake EVERYONE makes 03:33 - Why you need to STOP doing this 06:25 - Why is this such a common mistake? Skip this if you want. 07:28 - Watch me Bench Press 140kg at about 75kgs. 9:35 - How to Bench Press - FINALLY! 11:39 - Accessory Exercises for Shoulder Health

[@toad4782]

Hi Eugene, new to these parts but really enjoying the content. Question One: Do you have any thoughts about the alignment and role of the forearms through a press where the focus is allowing the arm to travel more freely across the chest. (I just hopped on my bench, seems to require a slighty closer grip which stacks more weight on the Radius). My head tells me to forget the kg's for the moment and focus on the technique given growth is the goal. Question Two: Can people pay for your time?

[@Martin__]

Does this video also apply for incline bench press?

[@jordoaussie7287]

I appreciated this dudes approach straight up well spoken and properly explained. No gimmicky garbage . Thumbs up bloke

[@TheTMschannel]

Med student here to tell you that most of what he said is false. Scapulahumeral rythm applies only to moving your arm overhead or when your arms moves so close to midline that your torso gets in the way of it moving further. Since neither is relevant in the barbell bench press, you don't need to have freedom of movement at the scapula to benchpress. However, pulling your shoulderblades down and back with create a wider base of support, and more stability in your shoulder, since now your scapula can't move, only your humerus (which is the bone the chest attaches to). Your chest does the work even with retracted shoulderblades, if not moreso with retracted shoulderblades, since you've now put it in a stretched position and eliminated other muscles such as the serratus from the movement. Now, he is correct that the serratus anterior should be trained to optimize general shoulder health. However, this shouldn't be done on the barbell benchpress. Just incorporate some serratus work into your ab work and you'll be fine. In conclusion: when benching keep your shoulderblades back and down toward your hips for a much more stable position, have a slight arch throughout your entire back (not to big and arch if your goal isn't powerlifting), and that is how you optimize your bench setup.

[@eetuhalonen9902]

Great comment! I have liked some of Eugene`s videos but I was dissapointed with this video. A bunch of people will hurt their shoulders because of it. I see many comments from presumably beginner lifters saying that pulling shoulder blades back feels difficult or unnatural, but that doesn´t mean it´s wrong. Some exercises take a lot practise to master and can still feel uncomfortable. Don´t believe the easy way is the right way just because it´s appealing. Compound lifts are designed for moving a lot of weight as safely as possible. More weight = more muscle activation. Bench isn´t designed with maximum pec ROM as a goal.

[@einsteinvondaniken]

You guys are both absolutely right. I was about to send this video to a bunch of big names so they could call him out lol

[@sweatyhands5738]

Thanks! I sensed something fishy and fortunately found your comment.

[@emanlifts7888]

Very much agree.

[@highquoolity]

Thanks for that comment! Exactly what I Thought watching the Video!

[@AletheAce]

I started retracting my shoulders because letting my shoulder move freely caused me shoulder issues and pain. I don't lift heavy weights though and I don't have a crazy arch, so I do something in between what this video suggests and what powerlifters do. I found that works best for me.

[@srkuleo]

Literally the most eloquent fitness coach/youtube/influencer to date! Really admire this being one single cut, shows how much time you take to thoroughly study before filming!

[@mariobarbosa3095]

This is something that has been roaming in my head for a while now . You answered all my thoughts and questions . Thank you !! Great video

[@alexpenner2027]

This falls 100% in line with my experience. I appreciate you putting out this video, Eugene.

[@TheChocolateChamp]

Same

[@z1zuc]

I am one of the persone whom discovered i am weaker when i keep my blades squeezed and down, and unconsciously changed to what you are doing now. my bench jumps to a full plate :D Awesome video!

[@zerrodefex]

I've been finding similarly trying to keep my scalps retracted plus it was tiring out my back before I got through all of my sets. I realized that by the last set I wasn't even bothering with it yet doing the same reps.

[@alburnto]

Hey eugene. The reason I learned why to keep the scapulas back and down goes as follows: - If possible, scapulas should be allowed to move freely. - In a bench press, your scapulas are fixated against a bench. - In the low portion of the movement (bar reaching chest), if the scapulas are not back and down, the shoulder will do an anterior rotation to allow the motion to occur and this causes harmful stress to the joint in the long term - Starting the movement with your scapulas not retracted really makes it difficult to retract it on the way down, specially when weight is heavy. Therefore, start the movement with the position fixed. I think you did not address the third point (shoulder going into anterior rotation) and I'd like to hear your thoughts on this. Thanks mate.

[@PaulSteere]

Yes, hence why the sight of people benching then rubbing their rotator cuff after a set is fairly common phenomenon. Hard to re-retract on bench once it gets heavy (relative to you) so I think if you’re doing flat BB bench it’s knowing there’s a bit of a trade-off and saving free/complete natural scap rhythm on all your other pressing/chest stuff. I doubt anyone training for physique goals is only doing one movement for chest, after all!

[@Enrique6700]

The shoulder and chest work together with various movements and internal rotation does not mean a poorly performed movement, the discomfort is due to a lack of strength in the shoulder and that position is used to perform exercises more complicated and difficult than a bench press for example in the planche, back lever, etc. also keeping the scapula in constant retraction makes the pectoral not contract in its shortest range

[@alburnto]

@@Enrique6700 Enrique, those movements do not restrict escapular movement. In the bench press and other lying presses, the back is blocked by the bench and the scapulas cant move as freely, specially under heavy weight.

[@thanhdp6900]

@@Enrique6700 Planche and Back Lever? are they relatived to Bench Press? This guy Teo knows very well about techniques in both Functional Training and Powerlifting, Scapula retraction is meant for Powerlifting, what he does says in this video is about "Develope Chest size" not "Strength". Telling people that Scapula retraction is not necessary right after a few seconds of his image benching in Powerlifting style is wrong!

[@papachungus799]

@@Enrique6700 q

[@KobeWanKenobi]

Fun fact: Eugene always wears pants down to right below his knee because he is unable to get them over his massive calves

[@sinjb6206]

That makes no sense lol so he puts them on as a shirt 😂?

[@christianvujnovich6052]

@@sinjb6206 it makes perfect sense...

[@-Zer0Dark-]

@@sinjb6206 -- It makes sense if you don't think about it.

[@billycollins4447]

I love this entire comment thread😂

[@sinjb6206]

@@-Zer0Dark- 😳

[@mopup5923]

I just tried this tip with just 100lbs for 20 reps, on a flat bench with a slight decline and man oh man, what a difference. I’ve never felt my chest light up so quickly with such a moderate weight. Wowzers!!! Thank you for the tip, this is a game changer. Let the gains begin. 💪🏽

[@TheoneD11]

Commenting for Algorithm.

[@coacheugeneteo]

✌️

[@miguelby36]

same

[@matroscristian]

yep

[@neveragain5782]

Yur

[@zeevorourke6876]

Lol. That's exactly what I was going to post

[@josesoto3594]

You're telling me that the one mistake is the one thing I thought I was doing really good

[@petersskov5929]

I mean no one is saying This man is right. Remember that

[@usernotfound______6712]

If u want to get stronger dont listen to this guy as soon as i started pushing my shoulder blades back my bench went from 200 to 255 in a matter of months

[@-KingDadBod-]

@NoNoNiin doing it that way starts giving me aching pain in my shoulder. Pulling my shoulder blades back and together exactly keeps me away from that. (Also hurt my shoulder bench pressing few years ago, when I benched without contracting shoulder blades back and together, and for me that proves enough).

[@Jimmy_Saf]

Bro if what your doing feel right and your getting a contraction in your chest then you’re doing it right. You don’t need a lecture on it 👍🏼

[@crayothewarrior7713]

Neither one is necessarily wrong or right, it just depends on your goals. Although you may get more range in motion and possibly contraction if you lay flat, but it is just as likely to be the reason you get hurt when you try heavier lifts. This is also why he pretty much said to disregard it if you are powerlifting. Either, even if powerlifters are shortening their range of motion with the arch, they also perform other exercises that counter some of the resulting shoulder pain of arching. The other exercises also give better contractions then just doing a flat bench. This was briefly explained in the video. He also asked in the beginning of the video “Why do you barbell bench press”. He could have just be interested in the amount of people who perform this exercise for mass or competition. The other thing could be for you to come to the realization of whether or not you actually need to bench press

[@yagzyalcntas553]

This is usch an eye opener!! So many bench press videos i have watched and i thought this will ad no value but man, this literally changed my life, i knew subscribing was the right move!!

[@partyjesus3191]

Size, strength but most importantly to make the sad voice go away

[@lancepolk1538]

I just want to thank you for the shoulder warm-up exercise. I got through a flat bench session w/o extreme pain. That bar in the corner as a warmup works!!!!!!!!!!!

[@coacheugeneteo]

Awesome!

[@bao5109]

15 here, hit a plateu for 3 weeks now and I just recently rewatched this again, then I did some stretches and gosh... I was able to bench much more comfortable and my rep increased by 2 after learning the no pulling back shoulder and stacking rib cue. Thanks coach!

[@mattzx003]

if you were able to break a plateau from this video, you're doing something wrong because the whole point of this video is that pulling your shoulders back increases your max bench but is bad for your shoulders in the long term. you should be able to lift much more weight with traditional powerlifting form, that's why powerlifters use that form.

[@Ocer.]

I was about to say just what matt did

[@supercal333]

You're still young. Have patience and use these years to build tendon and ligament strength and nail your technique. You'll start to make greater gains when you get to your twenties and your T has maxed out.

[@glennmallek4723]

This is an amazing explanation. I have been weightlifting for 15 years, and practicing and teaching reformer Pilates for 2. So much to gain learning how to understand the spine and mobility in the shoulders.

[@luccasouza5572]

Damn, this came at a perfect time Been doing bench presses on all of my chest days but haven't noticed a lot of progress in the last few weeks, thanks eugene!

[@coacheugeneteo]

Tbh bench press isn't a great chest exercise - but done as I show here it's a whole lot better!

[@SupERsNipAa327]

@@coacheugeneteo What are some of your favorite chest exercises eugene? Feel free to drop a comment below or possibly a new youtube video

[@Lvl_99x]

@@coacheugeneteo I always start by pre exhausting my chest with a high/low/mid cable flys. Then I'll move to a big movement like the bench press to get my numerological system primed for whatever else I'm going to do for the day.

[@balasaravanan500]

One of the genius and genuine youtuber ever. Thank you for the information dude 👍. I learnt a lot from this video

[@bennycanela5150]

I use to bench like this and I would get shoulder pain. I started squeezing my back as if I am squeezing a peanut on my back. No shoulder pain ever since, and I can bench 235lbs now which is something I wanted to reach for the longest time.

[@stvrgn5077]

It's called scapular abduction and it's used in bench press and other press exercises to keep your shoulders safe and maximise strenght. Powerlifters, that bench press very often, use a specific tecnique to avoid injuries and get a more efficient movement.

[@kubo5668]

I almost didn’t watch this video when I saw it’s 13:00 long but I’m glad I did. So much clarity.

[@meljenins2854]

I really enjoy your opinions on how to learn how to bench press properly thanks for teaching me how to properly bench cuz I'm used to seeing a lot of bigger guys you know boast of their opinion on how to bench heavy but you're a middleweight guy and I really enjoyed your opinion better

[@daemontrigger3281]

Excellent video. I’ve been learning exactly what you described. Having that good neutral arch is amazing. Having tried that extreme arch as well, you can for sure tell the range of motion between the two. Thank you for your take on the subject.

[@bzd1983]

pressing with a barbell in and of itself limits mobility because the hands are fixed, its impossible to achieve full adduction with a barbel. I believe, its a safer and stronger position to keep the shoulder blades fixed when barbell pressing for this reason.

[@maxpowers4436]

You just limit the ROM even more by doing that. Its ok for the shoulder blades to have some movement its normal. Reminds me of this "don't go over your toes bullshit"

[@FiveN9ne]

@@maxpowers4436 How is it ok when the shoulder blades are literally jammed into the bench under weight? You want them to grind against your ribcage? Because that's what would happen

[@jameswatt2166]

This video is great. Ive been going to the gym off and on for 3 years now im 52 and thought the shoulder pain was just something i had to live with. Im going to try this and hopefully feel the difference. Thanks keep up the great work

[@kainatticus]

You're long back story to the technique was great, learning the why before the how really helps me learn and remember, this was good bench advice, thanks.

[@coacheugeneteo]

Thank you! Glad you enjoyed what most would call rambling 😄

[@kainatticus]

@@coacheugeneteo good rambling is hard to find, keep it up you are great.

[@exploringgames948]

I completely agree!

[@dylanstevens7554]

Please don’t listen to this this advice is terrible you will hurt yourself

[@marthepedersen1454]

good bench advice hahhahahahahahaahhahahahahhahahhahahahahahahahhahahhhaaaa

[@foodieeps]

This was an interesting take on the common cue. I noticed fairly recently after a long break from lifting that the same applies to the deadlift - I pulled my shoulder blades back and down before performing the movement and afterwards felt a bit weird in my shoulder area, haven’t had the chance to deadlift again since but will be keeping an eye on that from now on just as a little personal experiment.

[@im-a-trailblazer]

I currently have no patience whatsoever, but i just watched this in 1 go. And its really good and helpful thanks!

[@mytacofellapart4811]

Brilliant !! I’ve always felt something was just off when I would arch my back and pull my shoulder blades down; it never felt natural! So stoked to try this 💪🏽💪🏽

[@niiardey]

YES!! Finally!! Have been studying anatomy and physiotherapy and always disagreed when people told me i should limit my scapular movement. Funny how im strong and flexible with great results. And all those people who didnt want to listen to my counter explanation about anatomic structures, and would rather do what the biggest guy was doing. All of them have shoulder injuries! (and more injuries from al their bro science lifting).

[@Officernoob]

5:50 I always felt like i was fighting myself after months of using the cue. this is something i had to learn on my own as a physio student, studying the scapula-humeral rhythm. i am glad someone else is coaching the bench in this way so hopefully more of us can bench safely! i lift for health and aesthetics and i do bench press with no less than 4 reps per set to get a heavy chest movement in but a majority of my chest training is in the form of calisthenics because i like the way body weight activates my body. one of my favorite chest exercises is the one arm DB press but i do not have heavy enough dumbbells at home

[@chaos36911]

That's the most polite way I've heard someone say "powerlifters have sh*tty form when doing flat bench press." 😉

[@onisimoniumataiwalu8921]

Triggered😂😂😂😂😂😂

[@F-Tier_Physique]

Its the optimal form for benching as high a number as possible in a legal way. If your number 1 priority is 1rm bench its the opposite of shitty form. If you are bodybuilding and a billion reps x billion sets its gonna give you a shitty life tho.

[@bobtwista]

The form is good for a powerlifting competition, just not for building size or strength 😂

[@F-Tier_Physique]

@@bobtwista it is optimal for strength, you are going to train strength in the position that gives you the highest 1 rm. It will make you the strongest benchpress by numbers, not necessarily the biggest chest.

[@HaloDude557]

Subscriptions: AthleanX oh booy...

[@dogoftheg]

Makes sense. I used to do this for deadlifts: shoulders back and down, get tight, rip off ground before breath runs out. Then I watched Andy Bolton explain how he starts with relaxed shoulders and pulls his shoulders back and down as he comes up. I switched off back and down shoulders , then my stamina went up and soreness down. I’m going to finally switch to incline BB with plenty of DBs. Finally get rid of chronically tight t-spine. Great video. Informative.

[@neonhavok]

your like saying the opposite of athlean x but you sound reasonable, idk what to believe anymore

[@ohiotiger123]

@@paaaatrika I go pinkies on the Grove and squeeze my hands together, I feel it a lot more. Omar isuf has a ton of good vids. I like this guy but Omar is about as legit as it goes.

[@samgriffin6221]

Don’t believe this crap

[@johnwig285]

@StereoPhonic so much misinformation? Out of 1000+ videos he produced, tell me specifically how many are wrong? You cant even name more than 10 GUARANTEED. Coz ure a sheep who only watches KZbin drama. Random ppl on the street than from him? Sure, i challenge u a 100 bucks to seek advice from them. If they say the same shit as Jeff, ure paying bud. Apparently making a few mistakes is considered "so much misinformation". This is what happen when u watch KZbin Drama videos and get clouded by controversies rather than actually evaluating wether the info is legit or not

[@joseph-hodges5110]

This Asian guy talking b.s there isn't 1 reputable strength coach that would bench like this or advise people to do it

[@geoffreylimcowealthadvisory]

if you are not powerlifiting and just want to gain muscles to be honest avoiding injuries just reduce ROM and push just before the bar is reaching the chest as it's that spot where people get shoulder and delts strained, the % of getting an injury is just not worth it, as long you get gains it's ok to do it slowly.

[@tonykay6020]

This is sacrilicious! Even though this flies in the face of everything I've ever learnt...I want to believe!

[@coacheugeneteo]

I hear ya. Been there 🤙

[@James-nd2yk]

"Flies" 5:10 But you are right, it is a fantastic explanation.

[@persephone9360]

makin up words fam

[@TheChocolateChamp]

It makes sense though. I'm trying to get my big bench back an decided to do all this shoulders back bs and have gotten nothing but shoulder issues when I was able to get into the 400 club just regular benching with no arch

[@denizbody]

love your content king

[@ckck5258]

Cringe

[@satoriaudio]

It really makes sense.When I think about it.Most of my chest growth in the past came from me not giving shit about the arch.Whenever I started weirdly arch my back and pinch my shoulder blades to the bench ,my shoulder problems started and my chest disnt grow as much.

[@johndouglas1294]

"Put the shoulder blades in the back pockets" that is my cue. Use for more than bench press.... it's for pretty much, all lifts. Pull-up, rows, DLs, squats, etc.

[@maxpowers4436]

Why would you be trying to pin the shoulders back while doing back exercises??? You know how much ROM you are missing my doing so.

[@damon6548]

@@maxpowers4436 It helps to isolate and get a stronger contraction in the lats, you can stretch your back muscles by moving the shoulder but when you contract these muscles then it's good to move your shoulders back and down. It's also a good cue to use when deadlifting as it helps stabilise and lock your back straight if done right

[@moses9647]

Squatting/deadlifting with an arched back is prob not advisable. You'd get a lot more stability out of your core with a neutral spine

[@damon6548]

@@moses9647 Nah nah nah you misunderstand Pulling your shoulder back into your pockets isn't meaning to arch your back but to contract your lats, in a round about way it's how you tense your lats while doing squats/deadlifts etc You're still keeping a neutral spine but you're not just staying "loose" during the lifts it's like bracing your core but bracing your lats instead

[@dillon6280]

@@maxpowers4436 ROM is not the most important part of getting hypertrophy, its mechanical tension, and you get more of it when you pin your shoulders back because of the added stability, which is why machines are so much better for hypertrophy too. it depends on your goals, if youre going for hypertrophy listen to what im saying, if youre not, disregard it.

[@maadman117]

You nailed it, the only reason is to reduce the range of motion in the competition bench, so it has nothing to do with health and also nothing to do with effective bodybuilding

[@klasp100]

Doing this allows for more scap mobility, which inherently decreases shoulder stability by the very definition. For sure, protracting the scapulas increases pec activation, but the benchpress isn't an isolation exercise. I agree that you should incorporate scap protracting exercises to give some good activation that uses the full range of motion for the pecs, and like you said that uses the serratus. But doing this in the benchpress isn't even bad news in the long run, it's simply impossible to do for even a couple of reps for people like me with instable shoulders (past injuries). For such exercises, I believe the best are dips, using a protraction at the top of the movement and cable crossovers or flys. From personal experimentation with shoulder injuries on both sides I can tell you that without full retraction of the scapulas, I could not bench press at all. It's not about squeezing them together, but pulling them down and back. If you do not have a shoulder injury yourself, you may not agree, but I can tell you for people with glenohumeral ligament problems or labrum problems, often times you just can't bench without using the retraction and depression. Using a protracted range of motion for the pecs is important, just not in the benchpress. Like the others powerlifters mentioned it's important, but they did not seem to be advocating for it in the benchpress itself, but rather in other exercises. I know that sometimes controversy is good for attention on KZbin, but here I don't think it's warranted. Maybe the video should have been more on incorporating exercises surrounding the benchpress and how to not neglect that part of the range of motion. But not, "do this in your benchpress instead!"

[@brettcastner9810]

It shouldn’t decrease stability. The way the scapula supports the humerus is like a golf ball and a tee. Keeping retracted scapulae throughout the movement essentially separates the ball (humerus) and tee. The stress on the rotator cuff and surrounding ligaments increases dramatically

[@klasp100]

@@brettcastner9810 Go seek the advice of a physical therapist or a sports scientist. See what they say and come back to report findings. I personally have and their advice reflected my experience

[@chimpanzeeenjoyer4667]

Did you by chance dislocate your shoulder? if you did please enlighten me on the chest and shoulder exercises you did after.

[@wemakecookie]

​@@klasp100 Thanks for posting these comments. What this Eugene Teo guy is saying sounds like it could be correct, but goes against the vast majority of experts who say to keep a retraction. It confuses me because I want to do what's best for injury prevention, so I think I'll stick with what you and most people say, to keep shoulders retracted during bench.

[@charles-antoinecools8815]

Commenting for algorithm gains

[@coacheugeneteo]

You da best ✌️

[@syedalimuradgillani625]

the biggest and the best fitness fitness tip in my life I use to do bench press with shoulders back I got strong on bench press with little chest but one time a didn’t have the money to even go to gym so I started doing push up at home and I got the best chest gain’s of my life and now my friends ask me about my chest workout routine and when they tell them that I start chest workout with 150 push they don’t believe that push up can build this king of chest

[@SvenS2]

It's really hard for me to focus on this video, your hair is just so god damn fabulous my dude!

[@badrrharri]

No it's his muscles, that are fabulous.

[@daniel-ym9un]

Perfect timing, working chest on my lunch in a few hours.

[@coacheugeneteo]

Enjoy!

[@bigJ92573]

Bro! Me too!! Just as I woke up!! 💯

[@MMAoracle]

Me too! Chest during lunch!

[@germancarrasco9559]

👏🏼👏🏼👏🏼

[@LATU676]

That dedication !

[@takeiteasy8847]

Your way of presenting a topic in tonality, mimic and some gestures really remind me of Bruce Lee in the interviews I have seen featuring him. I hope this does not come across as racist or something i really enjoy this calm and expressive style.

[@Getwelllivehealthy]

Thank you coach for another great video. I appreciate your knowledge and sharing it with us. I used to press just like you said. Shoulder plates back and down. Now doing it your way I feel much better and even the shoulder pain has gone away. Only do dumbbells though.

[@siddislikesgoogle]

I've found that when I start to lack power while pressing, I collapse my upper back into the bench (eliminating any arch) to achieve the lift. Strangely, I recently tried Swede's method of benching pressing, which involves proper arch alignment and pinning my traps to the bench, and it felt very, very well braced.

[@petersskov5929]

As commented earlier. No one is saying this man is right.

[@Golden_Tortoise]

mind blowing. that how I was thinking for years. And eventually stopped bench pressing. now i know there is difference between a lift in a competition vs a lift for strength and longevity

[@KurtKn1sp3l]

That´s actually how I am bench pressing, because it just feels natural and the activation of the chest is the best this way, at least for me.

[@tsbtenacity185]

how much you bench tho? if you don’t mind me asking

[@jobsquad2079]

Thats your anterior delt not your chest. Pressing this was is mostly shoulder.

[@AmazingAsif]

I was thinking this in my head and then bam found that you made a video about it. It truly makes sense. You need to let your body start from point A and then reach a point of scapular retraction naturally

[@paulvanderkolf7986]

I actually had to start with the shoulder retraction to improve shoulder pain, but after a couple of months of benching and rehab I slowly started incorporating movements without shoulder retraction at lighter weights, so I do believe that you need to do what minimizes injury for your own body

[@boxerfencer]

As someone with an unstable shoulder, I can assure you retraction allows me to bench without incurring repeated shoulder injury. Experience tells me it's the bar near chest ROM that's injurious, and so long as I'm retracted for that portion, both eccentrically and concentrically, is what matters, which has lead me to a sort of hybrid approach, where the scapula moves, but I wouldn't ever recommend no retraction at all. This isnt too different from experienced powerlifting coaches like Mike Tuchscherer, who are not against getting out of position, recognize that it happens, and encourage getting back into position up top. I imagine I could also simply reduce ROM, a.k.a., Spoto press, if I wanted to bench with a flat chest, although I've tried that with limited success on a flat bench, but would have to try again to be sure. Certainly, I think Spoto pressing becomes a must as the bench angle increases, regardless of retraction and arch.

[@gustavosanches3454]

Same! My left shoulder is wobbly, my arms are super long and I could never really bench press safely until I applied this cue. Same happens, my scapula ends up moving, but I always fix the position back as soon as I reach the upper portion of the exercise.

[@boxerfencer]

@@gustavosanches3454 yeah, i think people are swinging back and forth on this subject, going from one extreme to another, missing a balance. It's getting popular to cast doubt on this technique, and it's up to people like us with shoulder issues and with experience with scapular retraction to offer that balanced insight.

[@willcresson8776]

Yeah, this is absolutely shit advice if you care about shoulder safety. Some movement is be expected, especially if your lower traps are weak, but you should be as retracted, compacted, and stable as possible at the bottom and top.

[@noah5291]

I have had rotator cuff pain in both shoulders multiple times. At this point, if i don't pull my shoulders back it's almost certain that i feel pain later. A lot of us have weak cuffs so we lack control over keeping retraction. such a common way to hurt yourself is to lack control/awareness/strength in this area then get hurt pressing. This guy's advice needs to have more warnings on utilizing this technique

[@boxerfencer]

@@noah5291 no one is suggesting to do something painfull, obviously. Common sense reigns and my comment assumes basic competence, and is just my experience, as well as other's. These comments are obviously put forward because their authors avoid pain with retraction. If in any doubt as to if retraction is for you, see a specialist and proceed from there. As for losing movement, motor control, and or compensating, that's pretty normal after an injury, and that's what PTs are for, to regain normal movement. Nowhere does anyone suggest retraction is a panacea, in fact I allow for other execution altervatives such as the Spoto press, let alone has anyone suggested retraction can or should be done with an injured shoulder, with any kind of exercise, nor does anyone suggest retraction replaces PT therapy at all. No one is passing themselves off as a medical professional, diagnosing, or prescribing medical treatment. For God's sake, these comments are random dudes on the net sharing their experience, and you'd be an idiot to think otherwise.

[@nuancedd4800]

This did a lot for me, honestly. I’ve been having trouble with my press since getting back into lifting and have been leaning into that arch back form, which I feel like I’ve actually lost lifting weight doing, so thank you for this.

[@doldemenshubarti8696]

maybe for light weight bench press movements this advice might work. But once you are going near rpe 8~10, you aren't pushing that kind of weight with protracted scapula and therefore the rest of your pecs (scapula doesn't protract well past mid point of barbell path anyways). Your pecs are adding minimal amount of strength at that point and causing impingement against shoulder joints on the way down.

[@youtube-nutzer2895]

@@doldemenshubarti8696 pseudoknowledge. There is no movement that is responsible for an "impingement" (outdated term as well).

[@doldemenshubarti8696]

@@youtube-nutzer2895 Subcoracoid "impingement" is not only not outdated, it is one of the most frequent sports-injury related surgery part on the upper body. You have literally lost any and all credibility saying "impingement" is outdated term. Oh, since you said it's "'outdated" what is the "updated" term?

[@youtube-nutzer2895]

@@doldemenshubarti8696 tell me you haven't read any research regarding the subject without telling me. Read the trials where they compare shoulder surgery to sham surgery and come back at me. Rotator cuff related shoulder pain is the updated term as the compression of the tissue is not cause of the issue. An impingement implies that there is something wrong structurally, usually implying that the subacromial space is too small in order for the tissue (tendons,ligaments etc) to move without getting damaged, which is simply wrong. Furthermore simply using the term impingement leads to more patients getting shoulder surgery and many of these patients would've seen a similar outcome with proper physiotherapy. The only thing I've outed myself as is as someone who works in the field and is capable of using PubMed.

[@wigletron2846]

@@youtube-nutzer2895 lol just stop

[@FanPhys]

This is solid advice, and it helps to clarify that there's a reason people are advised to lock their shoulder blades back. My main reason for doing barbell bench press is to hit the numbers, so scapular ROM is not important for my training, nor is volume, or hypertrophy. I don't use an extreme arch like power lifters, but I sometimes train with a long pause so that I can practice my leg drive technique. With heavier weight I typically aim for 3-6 reps, and very occasionally go for max singles at the top of a pyramid.

[@XxT0asty0atsxX]

SOLID video. Thank you so much. I used to be in a lot better shape than I am now, I suffered a shoulder injury and to be honest it has made me essentially a complete beginner again. Hearing different perspectives like this helps a lot. You have earned a sub lol

[@constantinosch234]

Now with the gyms being closed my workout will mostly be around barbell exercises and some ring accesories, so keep up teaching us the basic barbell movements because thats what most of us are capable to do now💪🏻

[@jasestrong]

Good informative video, coming from a long time weight lifter and I agree with you. I don’t do barbel bench press at all, I have broken ribs and it hurts using a barbell. So dumbbells or machines for me. My only issue is loose the ladies Scrunchy hair tie on your wrist. My wife wears it like that. And I have long hair myself and tie it up too.

[@unholydiver1095]

Loved the reasoning you went through. I found I was struggling with my bench press when I started trying to keep my shoulders pinched back all the time. Was failing at weight I was strong enough to lift

[@hmuz8388]

I BP three times/week cause I wanna reach two plates, why? Cause my left arm is handicapped (since birth) and I wanna prove to myself that I can do it!💪🏻 haha

[@bramlebovitz9672]

Let's go big fella you got it

[@iamcorneliu1097]

You can do it!

[@terrorist0407]

King.....👑

[@Skipper-rn2ji]

did you hit 100kg already bro?

[@hmuz8388]

@@Skipper-rn2ji took some time due to covid and life but finally did this week😅

[@rolandchinatti]

I like skewing the KZbin algorithm in your favor! Nice job presenting complex information in easy to digest bullets.

[@ticklemepoynter]

Ive recently got shoulder pain from bench. Hoping these tips help me out not to get further injured.

[@saraneil3687]

Hey thanks! You just confirmed my suspicions about how a trainer I had years ago told me to perform these. I always found that position extremely uncomfortable. So I started putting my feet up on the end of the bench or floor to perform chest press. I love informational videos they keep me motivated.

[@domeniccurulla5680]

Great video & explanation. Far as how often I do flat barbell press, never. I train for sport & flat bench for sport doesn't really help much.

[@Banana_Split_Cream_Buns]

I use the bench press to build strength for Brazilian Jiu Jitsu. If someone or something heavy or forceful is on top of you pinning you down, you often need that explosive chest push power to have a chance of getting free.

[@xyzza1687]

Always benched like this due to when I arch my back it’s uncomfortable on my lower back. So many people at the gym would say you’ve gotta arch more but I found my form and overall bench got better by doing this

[@albietross1288]

This topic was covered exhaustively by some of the nations top bench pressers, body builders, and trainers in the early 2000s on the Dr Squat forum. Fred Hatfield actually invented a scapular mobility bench, that had rotating scapular cups to accommodate this concept. However, the general consensus was that while this was advantageous for pectoral development (body building) at higher rep ranges with lower intensity, it was not advised for heavier weights, or for a flat bench that does not accommodate scapular motion. Without an arch sufficient to place the load on the traps, the scapula will not move naturally, as they are pinned to the bench (unless you have Fred’s scapular mobility bench). Additionally, when handling heavy weights over a period of time, the small muscles of the shoulder, and the shoulder connective tissue, benefit from being de-emphasized by maintaining a stable retracted scapular position and “spreading the bar”. This shift the load to the chest and triceps, exposes the rotator cuff to less stress, and minimizes the wear and tear on the shoulder connective tissue. The triceps have great strength potential and resiliency than the shoulder. If you plan on bench pressing heavy over a period of time, the advice to squeeze your shoulder blades back and down and maximize shoulder stability while minimizing shoulder stress is the most sound method. I think of you listen closely to the many disclaimers presented at the beginning of the video, this gentleman touched upon this, but most of the comments do not reflect these issues. There is limited and specific applicability for benching in this way. If you seek strength, shoulders back and down, spread the bar, and protect the shoulders by emphasizing the triceps. I enjoyed this thought provoking video.

[@thomastu7521]

I'll definitely pay attention to this once the gyms in my country reopen. With the argument you made (the arm moving more freely and naturally), I feel like the dumb bell bench press makes way more sense as it doesn't restrict the movement in the lateral direction - then again, from what I've read in the comments so far, you probably favor even other, maybe less conventional excercises for chest development which I absolutely look forward to learning about. Just wanted to say a quick thing about the way you deliver your content: I always find your videos greatly structured (the time stamps really do help), informative and of convenient length (the parts where you go into anatomic/musculoskeletal/"nerdy" detail can, as mentioned, be skipped via time stamps if only quick information is required). Also, I want to applaud the way you seemingly present all the information in one take with eloquent language - it's super enjoyable and I'm glad to have found your channel.

[@coacheugeneteo]

Thank you very much! Yes I do recommend dB or cable pressing typically!

[@mr.friendly1256]

I do both dumbell presses amd the bar bell press. I do the Barbell press for strength and today I just hit 135lbs!

[@coacheugeneteo]

👏👏👏

[@cretchboc]

So basically do it how it feels naturally thank you so much. Seriously thanks

[@pablieto-veganson]

im sorry teo, but im pretty sure this advice helped me actually get an injury. not your advice only but i think it played a role

[@user-xb4ig7un4e]

Put your shoulder blade in front of a wall with your elbow free to move to the side, then move your elbow back and see how your shoulder joint moves. This video is completely garbage and dangerous for the vast majority of people, you can't freely move your scapula with a flat bench in front.

[@pablieto-veganson]

@@user-xb4ig7un4e he's so advanced that the rules are different for him, i think retracting your scapula and arching is indeed safe and sound advice for the vast majority of lifters. if you want to frely move your shoulders. and you scapula. do pushups.

[@DaBrute]

If you let your scaps slide forward on the 1st rep, there's no way you'd be able to retract them if you're benching a decent weight and that's just asking for an impingement injury

[@aroncsaszar7152]

Another thing he didnt mention. How are you supposed to flex your chest if your scapulas are protracted?

[@ThePepsiman1000]

As he said around 11:12 , you don’t necessarily want them to fully protract. There should just be a slight separation of the scapula, not really wrapping the scapula around the rib cage

[@paulthorade6977]

I just came across this video and all I can say is, WOW! I just subscribed due to the awesome information!

[@ShibliMansuri]

OMG, I’ve been pulling my shoulders back for the last 1 decade and I have weird shoulder pain. Thank you so much for clearing this up. Really truly thank you!

[@addicthappy9375]

kzbin.info/www/bejne/inW2iZp5d5t-nKs jeremy eithier video might explain bettr than this guy lol

[@tackywacky99]

I did calisthenics for half a year before ever touching weights and people always complained about shoulder pain and I never had any. I give them the same advice just from my knowledge of supportive muscles and I fixed their form and shoulder pain. The focus on perfect form in calisthenics irreplaceable

[@coacheugeneteo]

Nice one!

[@rollysalonga9211]

Can yu teach me too i need a lot of these i want to have a healthy shoulder 🙏🙏🙏

[@JorgeGonzalez-sx7fk]

@@rollysalonga9211 dude, go to physio or something. you’re not going to get anywhere asking random people in youtube comment sections for help

[@rollysalonga9211]

@@JorgeGonzalez-sx7fk thanks🙏🙏🙏

[@tackywacky99]

@@rollysalonga9211 if you have a lot of shoulder popping, which many people tend to have doing dumb bell shoulder presses or lateral raises, do lots of shoulder stretches and flexibility exercises. i do them everyday and its saved me many times. Dont forget about fixing your pelvic tilt also. if i feel any strain on my lower back with weights i stop doing them.

[@richardliuzzo2402]

As an athlete, I incorporate lifts with a posterior pelvic tilt as well as an anterior pelvic tilt and it definitely helps a lot. I thought I was the only one until I watched this video. Great information.

[@BigUriel]

Retracting the shoulder blades does not prevent the pectorals from doing their job at all. The pectorals articulate the arm, not the scapula. The reasons for retraction are 1) creating a solid platform to press and stabilizing the movement, by deliberately reducing the degrees of freedom as much as possible, lets you lift more weight just like for example planting your feet on the floor instead of benching with raised feet (not necessarily an implication for muscle building but important for strength athletics, you just can't bench press as much with a free scapula or feet up because it all gets more wobbly), and 2) it reduces the angle of shoulder extension/transverse extension at the bottom which reduces the risk of injury as the shoulder joint is less stable and weaker in that position. I would not ever recommend anyone articulate thier scapula in the bottom third of the bench press at the very least, bottom half just to be on the safe side. On the top it's safe as the shoulder is already flexed, but it does not increase pec activity at all. That movement is carried out mainly by the serratus anterior. If you want to bench like that to develop your serratus more, sure knock yourself out. Yes it's "unnatural" to flex your shoulder without letting your scapula move. It's also "unnatural" to squat down without letting your spine articulate into lumbar flexion, for example, as people naturally do in a bodyweight squat. But what is "natural" isn't necessarily what is ideal when you're not doing a body weight movement, but instead moving a heavy barbell. That's why, like in the squat example, one of the first things a trainer would do to a new lifter is coach away those habits of freely articulating all joints, because certain points in the human body can move around just fine when we're just moving our own bodies through space and the load is fairly low, but are highly prone to injury if we try to perform those same movements with a heavy external load (ie flexing your back while squatting down with a heavy bar across your upper back).

[@ChefVal1]

At 11:27 I thought the hooks were breaking xD But I'll have to give this a try when lockdown is lifted, thanks Uncle Eugene!

[@coacheugeneteo]

I was so terrified that I'd have to reshoot the entire one-shot. 😅😅😅

[@trickownz]

What are these hooks for?

[@eldenboy11]

@@trickownz They are jacks, I think. to adjust the height with weight on the bar.

[@a.j.stauft1779]

Man , thx for the clarification with a solution..massive help..understanding is essential with me☺💪👏👍

[@WilRockQ]

The arch reduced my bench, and now I know why. Scapular retraction always felt like it constrained me from exerting the most of amount of force possible, but everybody said it was the way to go, so I didn't listen to my own observations. I also noticed that when I arch and focus on keeping my elbows in tight, without flaring them, the bar path would go straight up rather than slightly backwards toward the rack, which I feel is more efficient. Eugene's suggestions here are what I noticed worked for me before I listed to the archers. Btw, check out UFpwrlifter benching 410 at 154 pounds. He has zero arch.

[@jeremyeither6331]

exact same feeling as you

[@frankybit98]

I mean, ur right about the muscle gains, they are a lot more focused on the upper body using the technique you have explained (neutral spine) but the thing is that people can really hurt themselves doind that. The shoulder blades are not in a safe position what' s however and with heavy loads dislocating the shoulder is really easy actually. What i suggest if you' re not a powerlifter is just sticking to a little arch, just to pin the shoulder blades back (not down necesserly like power lifters) and maintain that position over the course of the lift. I don' t actually think i' m wrong, this is what i found in some books and studies of some of my friends about biomechanics, moreover i' ve seen a lot of people destroying their shoulders in the "neutral bench" position. Besides the shoulder fact the video is very good and your explanation is really undersandable and easy to follow, keep up the good content 😁

[@TjerkZ]

Are your sure they didn't destroy their shoulders in neutral position because they flared out their elbows too much? Or they just used too much weight in general? I'm not saying you're not right, but there are plenty of people that destroyerd their shoulders in arched position as well. Or being overconfident in the weight they could handle. Couple of guys in my gym even broke their arms trying to lift too heavy :S

[@asiaclayed]

I'm 3 months into pressing, just in my latest session, trying to lift more, i really excessively arched and i lifted my PR so it was exciting but I realized next day I had way less soreness then I usually did lifting less. I really appreciate your perspective on this, really great balancer to what's out there

[@StephanAndreMusic]

"If shoulder pain is something you have DELT with..." i c u

[@wuntoo1687]

I'm currently working on increasing my benchpress again after being out of training for 2 years (went from 135 to now 225) but am stuck at about 2-3 reps at about 5-6 sets. I also have extremely long arms lol

[@123lil1231]

How you getting on

[@elijahjones9499]

Update?

[@NoBody-tk3yd]

Had so many people get triggered because I also disagreed with excessive arching. Really appreciate how you've explained this and shown examples.

[@GentleWarrior371]

Why do you bench?: To obtain the pirate kings treasure… The “One Chest”

[@simonpeters4149]

Thought i squeeze my shoulder blades together to mitigate the involvement of my front delts ?

[@davidblackman1586]

Bench is a compound exercise. You're not supposed to isolate any particular muscle group.

[@FUDamentals101]

You shouldn't be trying to deactivate the front delts in the bench

[@ALTxKI]

you squeeze your shoulder blades to create a stable foundation on the bench & to put your shoulders in a safe position ( not rounding forward)

[@willcresson8776]

You're not mitigating the front delts, you're creating a stable platform to press off of. The bench press is much more of a delt exercise than a chest exercise.

[@ALTxKI]

@@willcresson8776 what?? the bench press is a chest exercise man. the bench press is a compound lift that also works your triceps and front delts, if that's what you meant to say.