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.
If you would like to start Training Untamed you can pick up the Untamed Strength 16 week program here: www.trainuntame...
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In the Northern California area and interested in a Form Check session with Alan Thrall? Click here: www.trainuntame...

[@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.

[@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

[@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 =)

[@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

[@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.)

[@нямаиме-к]

+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!

[@saint8730]

not anymore ;)

[@mattjoe182]

Brett Ortiz he still is underrated

[@talhaoktem]

Matthew McNulty agreed

[@cash4klunker]

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

[@rellicbeats]

i like this channel, all truth and no BS

[@DoggyDisk]

That last part explains so much of what my problem was

[@Frankisrock]

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

[@jongmagee]

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

[@TraumaER]

One of the best bench press videos ever made.

[@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.

[@Dotun9000]

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

[@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.

[@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.

[@L3x4Pr0ne]

This is a phenomenal teaching channel. Clear messages, strong visuals, concisely delivered. This channel is doing really well, but I have a feeling it's going to explode soon. I'm honestly getting over all of the Vlogging, day of eating, no advice channels.

[@BarbellSocietyUK]

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

[@richborgers9237]

that was the most helpful video I've ever seen. you have no idea how many people I've asked"where should the barbell touch?" and I've always gotten different answers. that was awesome!

[@ourclarioncall]

One of the best bar path vids I’ve seen. Clear and simple . Thankyou

[@gangsterelmoman]

wow Mr Thrall! i incorporated this technique today at the gym. i went from struggling to rep 95 to repping 120 5 times with ease. YOU ARE THE MAN!

[@5150-Time]

This is the Best instruction I have seen regarding the Bench Press Path. This “Correct” technique has helped me tremendously! Thanks brother!!

[@rajmalani]

I stumbled upon your channel accidentally and you are the best fitness adviser there is, You definitely deserve more attention. The way you explain things is amazing, thanks a lot for all your help!!

[@Vinniethewiseguy]

i must have seen a dozen or so videos on proper bench form and this one finally showed me what i was doing wrong. Thank you Alan!

[@bassemb]

7:04 holy crap. Alan, thank you SO much for this video. The idea that starting & chest points are not completely lined up vertically is a revelation to me, and something none of my trainers have deigned to mention.

[@DurusTelamon]

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

[@sarthakgupta290]

me too.

[@andrewtanczyk4009]

8 years later and I’m 500 comment. Alan Thrall needs one million subscribers! Best coach.

[@shigyungkim]

Thank you Alan. I had shoulder injury from judo and couldn't even do a single push up. Bench press was not an option for me for years. But after watching this video, I can bench with weights with no shoulder pain!!!!

[@CodiTheJedi]

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

[@slogslogger8921]

"for those of you who failed geometry" lmfao

[@GBA_Raspberry]

Yeah I was dying at that part 😂

[@LiftOffLife]

Me too hahaha.

[@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!

[@chadbreedlove5457]

Another very informative video. I recently found this channel and I am glad I did. Clear cut, easy to understand directions and tips that most people probably don't know or think about.

[@TheKiskoller]

At first I watched your squatting videos, because I knew I needed guidance on how to do it correctly. I never thought I was doing bench presses wrong, so this video was a surprise to watch. High quality, no bullshit, easy to understand content. Subscribed.

[@tonyxu7808]

Clearest explanation I've ever seen. This helps me a lot. Thanks Alan.

[@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

[@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 :).

[@thebenni6735]

Am I the only one who, when Alan posts a new video, watches the first 20 seconds 3 times before proceding to the actual content because this intro is so badass/awesome?

[@wyatt2137]

I have been able to take a lot of tips from your videos and apply them to my lifts, really appreciate the free content.

[@drugmiller5930]

Probably the most informative bench video I've watched. You are great at going into details and explaining things. Subbed. Thank you for the video.

[@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.

[@arphaksad01]

Great instruction. Recovering from rotator cuff surgery caused by poor benching ie flaring elbows. Thanks Alan

[@sonalibante5469]

No one taught like u alan !!!! You are awesome! Thanks and keep on like this...you have improved my form very significantly! Yesterday is the only day i felt the burn in proper muscles ! After a month of exercise.... thank you so much 😊

[@trevbarlow9719]

Thank you! Why haven't I seen these tips in the other videos? As someone who is currently stalled within 20 Kilos of his body weight, this is something I want to utilize. All my other lifts are progressing nicely, but I've always suspected my bar path is crap, and now I know it's because I've been going straight up from where it touches my chest!

[@trevbarlow9719]

Update: I am now able to progress past my former PB! I've also been able to increase my bench each week. This was all after watching this! Thanks again!

[@sammy1995]

Very good explanation. Moment arm is reduced by moving the bar back over the shoulder joint which is the fulcrum.

[@yg78t76t7]

Literally the best tutorial for bench press on YT

[@ProPhilosophy]

Great visual representation of what it actually looks like to do the correct bench form. Really helpful to have the explanation and then the visual/kinematic relation of the joints. Good stuff as always brotha!

[@paynelcasey]

Might be the most entertaining lifting training video on KZbin

[@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.

[@danieljay2307]

Prob best bench press form vid I've seen on youtube

[@francescobondi4897]

One of the best bench press tutorials ever! Thx

[@garagegymbros2198]

For me as a bench press fan the best vid on youtube. Everyone explains elboys must be tucked in, the bar have to be down at lower chest. For me, with my very wide grip (just enough te call it legal) i have struggled to fix this. This is the only vid that shows the difference in grip. With my wide grip i tried weird presses with elboys more tucked in and lower the bar at lowerchest, feeling badly for my shoulders and press less weight. Now i can keep going without thinking of my technique anymore. I have some vids in my channel.

[@RoseEyedBlackDRagon]

This is one of the clearest, most helpful workout vid I've ever seen--thanks for the great work.

[@thatguybgreen]

the best video I've seen yet that explains keeping your elbows sightly tucked 10/10 would watch again

[@thewildlife2023]

Awesome tech ever existed on KZbin channels! keep it up, Alan!

[@nickrodriguez3850]

you're really the best in teaching the powerlifting exercises

[@Danny...]

Alan you are a badass and you're from my town which is awesome. 20 years of weight training and I wasn't benching quite right. I'm going to tweak my movement from now on.

[@Piinkham]

Once I started “pushing” the bar back or “towards the wall” my bench press has felt so much stronger. Hitting my old PRs for reps!

[@andrewmesser334]

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

[@Ganjalf17]

I really like your videos Alan,no bs straight to the point and some good humor in between. Keep it up!

[@ProfessorTJSnuggles]

So glad I found this. Been lifting nearly two years, my squat and DL are going well, but my bench is flappy. Now I know why. :)

[@gimpycpu]

Restarted the gym after quitting during covid, my bench took a nose dive in term of strenght, came back to rewatch the video that tought me proper benchpress

[@Ferhabla]

This is the best video I have seen about the topic. Thanks Alan

[@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!

[@kiloechonovembertango9934]

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

[@minecraftlord568]

best bench press video i've ever seen. and i've seen a lot.

[@eliteviktor3]

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

[@DjW1986]

i did this the first time today and love it. I need to experiment a little more with it, but I feel it more in my chest

[@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.

[@keithlarsen7557]

makes sense. A week and a half ago I got pinned under the same weight I did for reps today, maybe it was strength gains, maybe it was technique gains. I'll pay more attention to the path next time I bench.

[@thatrawmf]

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

[@agentsmith7866]

Holy shit!! You are the best teacher hands down!

[@luv3z2p00p]

iv been lifting for like 6 years still found this pretty useful

[@dustech]

This video was enlightening to many aspects... Years of training and I'm still doing the same errors. Thank you for sharing your expertise. I'm looking forward your next videos always, keep it up!!!

[@craigturpin1731]

I like the tip of chalking the bar for better consistency.

[@bellesogne]

Another great video. You always give the best no-bullshit instructions on proper technique. I always learn something new or get reminded of important fundamentals when I watch your videos. Also good to see that you're in the 916. Have to check out your gym one day.

[@waleedkhot]

Best tutorial on KZbin ever

[@BarryDonegan]

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

[@razzlecool]

don't know how to thank you ....awesome tutorial ..short and to the point

[@wyldeyouth]

Guilty of using incorrect bar path! I recognised that yesterday and man did i feel stronger

[@egosatellite]

Gonna try to watch this again the next time I'm on the bench

[@Arcadiality]

Thanks Alan.Ive been rolling this way for a while after seeing your form in an other videos. Will sub to your newsletter too. Much appreciated!!

[@Pancaker781]

I just found this video after stalling on my bench press due to shaky arms. Ive been pressing straight instead of diagonally all this time. Cant wait to unlearn that bad habit.

[@666ofdoom]

This solves my problem great explanation. I always had issues with the bar path I wonder why I was struggling.

[@DaVe-dv3qs]

6:36-6:43 had me dying. At that point, it's like you're practicing to get better at rowing a boat

[@CHUNKYNUGGET666]

Awesome, got it down and pressing better than ever, thanks man

[@eyejab]

best bench press vid i have seen

[@Fortress333]

Informative and fun. You got a great channel.

[@tripurnomo2960]

Appreciate sir. Totaly comprehensive explanation . Detail and very specific

[@bjarturnybb8520]

Incredibly helpful video for a beginner

[@Jarrywoot]

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

[@brentbaier]

Great video, very clear instructions, this will really help my workout. The little bit of humour with the chalk was good too. :) And thanks for not filling your videos with expletives so I can watch this and not be concerned about kids over hearing it. Subscribed.

[@jamessarvan7692]

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

[@mactruck4355]

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

[@RomanLifeMx]

Gracias Alan, este video me ayudo a progresarNow i am training untamed! greetings from Mexico

[@bryanb9907]

Another great video Alan. Cracked up at the "If you failed Geometry " comment.

[@videoNardur]

This was a very helpful video! The benchpress has always been my weak exercise that hits a platue while all the other exercises keep improving every week. :)

[@tclark3141]

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

[@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.

[@MrCEDRICGRANT]

every tip video you have made I have seen gains by implementing your information . great content trying to enter the 405 club. hopefully this helps