Fix your Bar Path for a Stronger Bench Press

Learn how to correctly press the barbell when Bench Pressing.
Before you worry about what program you should be doing or what assistance work you need, learning how to correctly execute the Bench Press should be your #1 priority.
In this video I will demonstrate the correct starting position of the Bench Press, where the barbell should make contact with your body, and where the barbell should finish. Mastering these points will give you the foundation you need to press big weights in the future.
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[@mikenevi7]

I laughed my ass off when you said "for those of you that failed geometry this is what perpendicular looks like".

[@MehdiGlz]

mikenevi7 I used to confuse perpendicular and parallel all through high school, glad he thought of dumb teenagers like myself.

[@CooperCarr]

Who dislikes this? It is so straightforward and filled with info and zero fluff.

[@blackspring3207]

Probably people with qualms about the bar path he prescribes.

[@masondixon1718]

your mother

[@arki3134]

@@masondixon1718 bruh

[@EM-xj8hy]

@@blackspring3207those people can keep doing it wrong then.

[@CorbucciEats]

I love you, really. My bench started going up again after a huge plateau.

[@VictorHugo-bm6ki]

Olk olha quem tá aqui :)

[@anderscase563]

I realize Im kinda off topic but do anybody know of a good place to watch new tv shows online ?

[@gianniisaac2609]

@Anders Case Lately I have been using FlixZone. You can find it by googling =)

[@rellicbeats]

i like this channel, all truth and no BS

[@mactimo333]

I wish you could teach every freshmen or highschool football coach this. Never growing up did I ever hear anyone break down bar path. Great video. Ever think about doing a few vids specifically for teens starting out. A lot of my friends have teens starting football or other sports and they get almost no instruction. Thanks, keep it up!

[@sunil_kumar_289]

Excellent video

[@kimbrotheridge5353]

Hey thanks so much for making this video! I have been struggling so much with my bench. After watching this my set up and bar path were cleaner amd I managed a new PR and it flew up like nothing! Thank you so much :).

[@Uberrunofficial]

Explained and detailed. Especially the last part, it was a common mistake i've did many times and lots of improving to go thankyou.

[@crispinsujith27]

Very concise and well explained.

[@LolSnimci]

Never saw better explanation,thanx.

[@harmarize]

Wow thanks. I just did benchpress this morning and wondering why I couldnt progress. After this video it was clear, as I was in proper starting position on first rep, but after brought it down I would go straight back up again. I was also not consistently hitting my chest in the same spot. Time to lower weight and work on my form again. Thanks!

[@andrewmesser334]

This video is a total game changer. Thank you for explaining this issue in such detail

[@kiloechonovembertango9934]

Thanks Again for this Alan. This is a great resource for lifters of all ages. . .

[@RustyIsScared]

Gota give you creds man, Seen alot of people saying it but i will say it too, you are deffo one of the beast coaches here on youtube, You might not look likee a huge juicer but your vids really is amazing, and the way you explain things, i really apreciate that.

[@carlosmendoza4238]

quick and simple ! Thank you

[@pepito617]

Bro you are hilarious. The chalk trick was priceless. Thanks for all your posts. I've been able to help many people by referring them to your videos.

[@BarryDonegan]

Lots of amazing stuff in this video. Really good graphics on the various angles too.

[@jamessarvan7692]

Thank you so much for this. It really helped me progress with the lift.

[@daveowen7372]

New to lifting and this is great content 💪 Subscribed

[@thatrawmf]

@Alan Thrall - dude I hope you are getting paid for these vidoes, these are the best technique videos I have ever come by!!

[@Crwiii]

Why does this man not have more subs?

[@Jarrywoot]

Definitely been lifting straight up and then back on my return to start... love your vids Alan.

[@jeffh.402]

All your videos on benching have helped me so much. There's so many idiotic trainers/teachers out there who don't know what the fuck they're talking about. You've set me straight on this and other lifts.

[@TeamSoBrokesTCG]

Great video, thanks

[@one77921]

super mega awesome video. hell yeah this some if the best stuff I've found online so far regarding the bench.

[@gauravtiwari9263]

Great content man. It was clear and informative, I was training from 5 years but learnt so much today.👍👍

[@BlizZzinski]

Good stuff really helpful

[@Skippstripps]

Hi Alan, thanks alot for your videos. Not new to the gym but haven't spent as much thought into biomechanics as I wished. This video made over night increase my 5x3 weight by 10% while doing 1-2 reps more in each set AND that was on a "bad day". For me thats either you being an awesome instructor or me being a very poor presser. Hope for the first ;)

[@mrobusto1010]

Solid ass advice. Some may find it long winded, but it hits a lot of points often left out on "how to" videos.

[@einosky]

Great vid, methodical and logical explained in layman's terms. Good job!

[@mactruck4355]

thanks my man, one of the most informative guys on you tube , always great advise and content , keep it up

[@SooperBeez]

wow this video covers everything, good work alan.

[@Markus_Kennedy]

Excellent video man! Could you do a video on elbow pain and how to fix it?!

[@SFRB1187]

Awesome video Alan, thank you

[@gauravgandhi8549]

Thanks a lot Alan, this is the best bench press tutorial I've seen. Can you do a video on how to make sweet beard gains next?

[@marius3347]

I practice with the chalk, I found some of the chalk in my knees and back of the neck at the end of the exercise

[@doravraham2398]

The bar moves from the mid xiphoid process/mid chest to over your upper chest. it's a better description than upper back because nobody knows where the upper back exactly is . upper chest is just below the collarbone. Moving it to over the shoulder joint suck tho ,no growth at all in both strength and muscle mass.

[@adsingh1960]

I love you buddy really very very deep info❤️💯

[@halisray]

Great video Alan. My bench press has remained at around 225 1RM, however all my lifts are moving up (440 DL 375S) - so not sure what is happening lol

[@AlanThrall]

Could be a programming issue

[@Henrique123Estevao]

Alan you have super duper good informative videos and a great sense of humor! Just subscribed ;) btw found out about you on a Deadlift Video. Keep it up :D

[@akumanipandabac3719]

Thank you so much this helped me a lot i defiantly finished at number 3 lol thank you again!

[@asifradiumarts]

That chalk part was funny 😂

[@WillCtheMechDrummer]

Thanks for the channel man!

[@BUFFALO_cougar_slayer]

Respectfully, it's a matter of preference. I recently "fixed" my own bar path, which was originally the way Alan shows in this video, to a more vertical, straight up and down line. The vertical path technique is nothing new; Louie Simmons coaches the bench press that way on the grounds that the triceps SHOULD be a more powerful mover than the anterior delts. For many, the triceps are a weak point, so the bar wants to travel back towards the face to compensate with the delts. Sometimes I'm even tempted to do this, because it does feel more natural. However, I do believe starting farther out and pressing straight up is much safer on the shoulders and has a higher ceiling for strength, even though it takes a while to get used to. Again, with all due respect to the maker of this video, different lifters should experiment to see which technique yields better strength gains more safely. IMO, the problem isn't so much the line segment connecting A to B, it's that point A and point B are oftentimes incorrect relative to the lifter's body.

[@DirkBernauOppendorfGrindhouse]

great video, thanks :)

[@suj1945]

All in all, a fucking excellent video. Surprised it doesn't have more views

[@MarcVilardell]

Awesome, like always!

[@timz4053]

great video. been having issue with this after "lat activation cues" say bring bar forward to tighten lats..end up bring it too far forward and unstable

[@JohnCollinsCDOT]

6:44 I feel triggered. What I love about Alan's demo's is he is saying the same thing I get from my trainer but in a slightly different way. It helps make sense of the coaching cues.

[@cptnjarhead1]

"For those of you who failed geometry" BWAHAHAHA.... you crack me up devil dog. Always faithful.

[@sunil_kumar_289]

‘For those of you that failed geometry’ LMAO

[@aldrinmarang447]

Subscribed Knowledge and humor is a good combo :D

[@chaselangs1896]

after watching your bench setup video my bench actually went up that instant! My question would be hand position, I feel comfortable with my pinky on the first ring (closest to the center of the bar) but if I would like to progress farther would it be wise to widen my grip more to shorten to distance I need to press?

[@zmthaha]

So do it in Smith machine is wrong in the first place?? If u should not press vertically upwards? Thanks

[@ueran2]

please talk about programs for a begginer bodybuilders or this is just powerlifter channel? p.s in general i am new and forword powerlifting, but affraid of getting fat. can you talk about that?

[@dawnmoore3909]

I went to your website and didn't see a place to sign up for the newsletter. Help?

[@iceweasel2199]

This is the spot!!! This is where we hold them!!! This is where we fight !! This is where THEY die !!!

[@LEOFALASCO]

i was told by westside not to bench with that j curve you need to get your triceps more involved so lift striate up...... but you look a lot stronger then Louie so I think I will go back to the j curve ...thanks

[@arnetimmerman837]

Great video...but shouldn't your feet be completely on the ground?

[@SinnedNogara]

Personal preference. As long as you use leg drive.

[@hillbillybarbell1536]

so should I use a wider grip when I'm wanting more hypertrophy in my chest?? I know that when your forearms are perpendicular from the bar its more powerful but I feel it more in my chest when I go wider

[@filopride619]

What about incline bench, should it be the same path as well?

[@Brickinasock]

Thank goodness my gym is 3/3 untamed.

[@cupopwn]

Hi, any tips if the bar is uneven at the top position? Like one arm is higher than the other (it happens during the push phase too... like my left arm is higher than my right)

[@Temibrezel]

whats the background song? its really cool

[@AlanThrall]

It's.music on my video editor software

[@grayfeather4082]

OMG The Chalk LOL!!!!

[@johndavid4305]

could I assume that this can apply to flat bench dumbbell press?

[@AlanThrall]

Yes

[@christalley879]

good stuff! sub'd!

[@juliuscdelrosario]

what do you have to say for powerlifters that preach vertical bar path?

[@Godverdommenee]

+Julius Del Rosario no powerlifter in the world will say that

[@ericfrullaney2742]

+Julius Del Rosario Ive never seen a powerlifter bench with a straight bar path or preach it...

[@ljeonjko]

basically, you position yourself so that the bar (when racked) is directly above your eyes, starting position right above theshoulders and you touch the bar right under the nipples/pecs?

[@BenchPressEveryday]

This helps thank you

[@AlanThrall]

The diagonal bar path applies to the incline bench as well but it's not as extreme as the flat bench. It's much closer to vertical. I accidentally deleted the comment asking about that.

[@hevpops]

+Alan Thrall (Untamed Strength) Awesome explanation dude…on how to position your elbow back and all what is required. Should do more of those How to with deadlift, squats, bicep curl, military press so on

[@benjaminjacoby8042]

thank you for this dude I went and filmed myself doing this and corrected and it made a big difference.

[@thatrawmf]

dude I hope you are getting paid for these vidoes, these are the best technique videos I have ever come by!!

[@dagadbm]

Hello Alan Thrall, could you please make a detailed video about the inclined bench press and how it differs from the "normal" bench press? Thank you :)

[@jeraisnaturalfitness9313]

Alan Thrall mind if a ask sir.. where does the bar touches? On the nippleline or below it? This always confuses me sir. I need some help

[@THConnoisseur]

Laughed when you chalked the barbell and started bouncing it everywhere

[@fc-8843]

+THConnoisseur same lol

[@SuckYourBone]

+THConnoisseur jolly time

[@danielzavalahuerta]

+THConnoisseur That part made me laugh way too hard. Alan's sense of humor is amazing.

[@itskmillz]

Alan does this kind of thing in a lot of his videos, cracks me up every time.

[@Sp0N4]

i laughed my ass off so hard when he fooled around on his chest XD

[@DHGxGearsChannel]

holy crap man, u are literally the best strength coach on youtube. u are so specific and give insanely clear instructions. i think ive been benching wrong and i can bench 255 atm. this will surely help my bench progress. thanks again!

[@benshaw255]

+Brandon Baumann He really is hey. Im amazed by the quality of his videos :) Ive only been training about 7 months but he's helped me a great deal.

[@alexcuellar484]

Scootis McPootis what's your bench now ? I'm at 260-265 rn using you for motivation I know this comment old but if you managed to crack the low 300s then I know is possible lol

[@Alex-cw4xp]

Alex Cuellar Same. I'm plateuing around 250-260.

[@letsprogress4124]

@@alexcuellar484 bw? If I had a 300lb bench I'd be a world record holder

[@slogslogger8921]

"for those of you who failed geometry" lmfao

[@GBA_Raspberry]

Yeah I was dying at that part 😂

[@LiftOffLife]

Me too hahaha.

[@rajeshjsl]

No one teaches better than this Norse god .

[@zynthos9]

+Yggdras1l World Tree No need to make offensive generalizations

[@JohnDoe-in6bv]

+P Blaise Collins An intelligent person would believe in objective truth, unlike you I see. Also, some of the most intelligent people are Christians, ever heard of Isaac Newton?

[@jasba69]

+John Doe do you really think that Newton would be christian if he'd lived in more modern times? Yea, didnt think so

[@stephaniegrodem8592]

+villi mies Lol, exactly, im atheist, just like 96% of scientist............ ( i dont remember the actual honest estimated percentage................... but you get my point.)

[@dimosereqko2]

+Stephanie Grodem YOu are talking about "National Academy of science", not all scientists.I think that other research (PEW or something like that) showed 51 % believe in God or some kind of mind.And about the research that you are talking about is 93 % I think,not 96 (but I can be wrong).

[@jordyschulz1989]

Alan you are the most underrated fitness KZbinr!

[@ortiz9996]

not anymore ;)

[@mattjoe182]

Brett Ortiz he still is underrated

[@talhaoktem]

Matthew McNulty agreed

[@DoggyDisk]

That last part explains so much of what my problem was

[@AlanThrall]

To sign up for the newsletter you have to go to the article pages. It's at the bottom of each article: www.trainuntamed.com/sacramento-strongman-competition/

[@krisfskyrm]

+Alan Thrall (Untamed Strength) That chalk demonstration priceless

[@jhonel77]

Among all of the powerlifting channels in KZbin yours and canditos tips and demos are the best one can ever watch for solid info. thanks for the free content. helps a lot of guys out.

[@CultOfBananas]

+jhonel hashino Both of those are solid, but Izzy from PowerliftingToWin is also very knowledgeable.

[@lawrencelee900]

Why do you raise your head lightly when the bar is on your chest?

[@AlanThrall]

Just happens naturally. I do it so I can feel like I'm pushing myself back into the bench when I press the barbell.

[@JRAV03DJE]

+Alan Thrall (Untamed Strength) When you said the 315LBs club, Is that a good bench press standard for a natural lifter then Alan? Also is the rule about being able to bench 1.5 times your own bodyweight for intermediate lifters or advanced lifters?

[@AlanThrall]

+Roman it was just a joke. It doesn't matter how much you bench as long as you're making progress.

[@JRAV03DJE]

Alan Thrall Okay thanks dude. :)

[@neowneow13]

+Lawrence Lee I also recently started doing this and it made the contact point of my chest a lot more consistent for me.

[@andrew42209]

i was laughing so hard at the chalk part! hahaha

[@cash4klunker]

Seriously - best technical lifting instructor on KZbin. Simple, straight forward, great balance of humor for a serious video on lifting. Keep it up!

[@jongmagee]

You just saved my life. I used to lift the bar up at a vertical line. Now, no more.

[@ChocoJoCandii]

LOLLLL seriously laughing out loud when i saw you start bouncing the chalk everywhere on your shirt

[@luukeksifrozenhillbillyeur3407]

Hey dude, just dropping by to say that your channel is bloody great. Minimal fluff, solid information presented clearly and in an easy to understand way. Your output kinda reminds me of my favourite officer in FDF, though where you look like some Germanic warrior king from 400AD, he resembled a shaved grizzly bear. I started working out 2 months ago and your videos have helped me fix a bunch of minor mistakes and make going to the gym much more enjoyable.

[@BarbellSocietyUK]

These videos just keep landing exactly when I need them. Thanks again Alan!

[@ChristianDurusTelamon]

Definitely was pressing the bar straight up in position 3. Thanks for making this video!

[@sarthakgupta290]

me too.

[@tclark3141]

I literally added 20 pounds to my bench practicing this technique!

[@alwayshungry1751]

This has solved all my fucking problems. Thanks man!!!!!

[@TraumaER]

One of the best bench press videos ever made.

[@ForzaBlucerchiati]

6:34 it kills me when he overexaggerates fucking up the exercise lol

[@Frankisrock]

Dude how are you not at 1 million subscribers yet. Great teacher...great sense of humor.

[@CodiTheJedi]

i do that last part every time. I push it straight up instead of back over my shoulders. Thanks for the tip.

[@brokehornet2785]

How can i fix an uneven bench press ( one side goes up faster than the other)

[@nerychristian]

Practice. Do it slowly.

[@MrBlawblawblaw]

Alan, the video really helped my bench workout. I am so pumped to see where I can get over time. Thanks!

[@skaizu]

Where did you get sir

[@eliteviktor3]

This was really helpfull, explains why im so much stronger in the incline bench. Keep makin' videos m8!

[@Dotun9000]

This video is the truth. Implemented this during my workout today and noticed an instant improvement in bench. Thanks, Alan!!!

[@Sandarpan]

Hey Alan. Just wanted to thank you for this video. I was stuck on a 60 kg bench press (beginner doing 3x5). Today I incorporated your tips in my bench press and voila, my BP went up by 5 kg. It felt kinda awkward at first as my natural tendency is to touch my upper abs and press the weight straight up. In fact when I stalled, I wasn't getting stuck at the bottom of the lift. I was getting stuck at near lock out. Putting the bar over my scapula at the top helped immensely. In fact the ease with which I pressed 65 kg took me by surprise. Indeed the BP is one of those lifts that look deceptively simple. Another thing I was doing differently is warming up a lot more on my BP. I warmed up starting with the empty bar and added 5kg till I reached my work weight. So today I did 10 warmup sets and 3 work sets! Thanks again.

[@moikanos11]

Man a year ago you were the definitive factor on me finally cleaning up my squat form and getting a stable technique that i return to every time i train. This year, it'll be my bench. Great videos dude.

[@Fortress333]

Informative and fun. You got a great channel.

[@nikgml]

Can this technique be applied on a smith machine? This is all what my gym has to offer... unfortunately.