How To: Barbell Bench Press

[@ScottHermanFitness]

*💪 CLICK THAT NOTIFICATION BELL SO YOU NEVER MISS AN UPLOAD!* We all like benching.. but you'll like it a lot more if you know how to do it properly!

[@SachinSachin-ni9xf]

ScottHermanFitness

[@quangdungpham839]

Hey Scott, I think that you should put some kind of description saying that some of the vids are way too old and there's some bullshit in it. I saw some people in the comment section getting the wrong ideas. i.e the 90 degree thing. :v

[@emirateslover2911]

i like men like you with big bodyxx

[@Rashawn927]

Scott man things for the tip I be telling my friends not to touch their chest

[@ottomaximus19]

dunno if anyone gives a damn but if you are stoned like me during the covid times then you can watch pretty much all of the new movies and series on instaflixxer. I've been binge watching with my gf for the last couple of months :)

[@wipalo.the.artist]

I like that ScottHermanFitness is one of the few KZbinrs that can have fitness videos from 8+yrs ago that are just as relevant today as they were back then. Definitely my go-to for form! Thank you!

[@IzumiMiyamura-eu1df]

Just find this video 13yrs ago right now

[@elhadji.]

@@IzumiMiyamura-eu1df this comment is 5 yo lol

[@ahmadjamalmughal47]

14

[@ihatecarlos88]

This guy is onto it. I'm 6'3 and it's taken me 10 years of training to realise why my shoulders are always sore after training chest. Taking my arms beyond parallel destroys my shoulders. Wish I figured this out earlier on 😩

[@Matt-kt9fc]

I just learned after a 1.5 of training don’t feel bad man

[@drew388]

lol yes i put my pinkies inside the lines to prevent shoulder injuries and it actually will increase your max once you get used to it and works more on the triceps

[@pax_sxprano]

Hey bro are you still alive?

[@stwms0519]

wow, ive been having a lot of shoulder pain benching lately and now I know why, thank you so much man, you just saved me an injury. love all your vids btw

[@sant2798]

Just started and I think I was doing it wrong cause my shoulders been hurting

[@Matt_Does_How_To]

Dude thanks. I've had shoulder issues from swimming butterfly in high school. Your videos are quick, straight forward, and easy to follow. No BS commentary, just what the video was intended for. I have a short attention span. You do it perfect. *clicks subscribe*

[@mohammedafaan8890]

0:56 Make your wrist straight 1:35 Put your middle finger on line 1:40 Shoulder blades together 1:45 When bringing the bar down across your nipple line(don't necessarily need to touch the chest->), just keep your arms 90 degrees and push straight up 1:50: Breath in on the way down

[@pagalhokya]

Anytime I need to figure out the basics of an exercise all these years later, Scott is my go to guy. These videos were golden.

[@ceremoniasagohanm.l315]

2024 whos here? 😅

[@AmanKumar-ub6tz]

me bruh

[@مشمهمالاسم-و1ب]

.

[@HeshamMohamed-rc4eq]

Me 💪🏻

[@PolHurtadoChade]

No

[@shanewoosley8303]

Me

[@MarcMarshall94]

Thanks for the video Scott! That explains why I can feel it in my shoulders when I bench, i'm touching my chest and going past 90. Good thing I discovered this while i'm still in the low weights and before any shoulder injuries! Will try your tips when i'm in the gym next!

[@simpbeforeusleep]

Having the same issue. I had to explain it to people and they all think I am nuts. They said it’s just me trying to ego lift when im not lifting heavy and doing sets of 10, and I feel pain and feel my shoulders working when I’m just warming up with the bar and try to go low enough to touch my chest.

[@jasontolentino4565]

@@simpbeforeusleep try stretching out your chest. It could be that being to tight. I had the same issue for awhile till I talk to my AT about it and it solved everything for me

[@simpbeforeusleep]

@@jasontolentino4565 thanks, I’ll try stretching by a little before starting my exercise

[@ralphj185]

There are some real assholes on the internet. Scott makes fantastic videos. Very informative. Thanks to his videos Ive been able overcome plateaus and add size. Scott keep the videos coming. Nevermind these herbs. And btw this IS how to do a proper bench press. I have countless friends mess up rotator cuffs because of improper training.

[@endeavorwhatever8208]

Never mind these herbs 😪

[@Fizyk1988]

that's the best tutorial video I've ever seen. Extremely well done !! Wasn't boring, and you've got high knowledge.

[@bruce.wgamel6578]

Update6 months and I'm still loving this bench. kzbin.infoUgkxo_64lVTGMk7y4aXTPxPOcQ3YTLyQ6kYV I use it almost daily. I've gotten used to the small wobble and it's no problem at all. Love the storage, it folds right next to my weight set in the garage and hardly takes any space. I wish the covering material was a little bit tougher. I have a feeling that in a couple years it'll tear, but the bench is very well priced that I would just buy a new one.3 month usage review. Awesome bench for someone looking for compactness and storage. I did have to drill a couple holes to adjust my preferred seating position and leg bar position but that's only due to my personal preference. It's very sturdy for normal workouts, but for anyone going above 100# dumbbell press it wobbles ever so slightly. I would probably go with a fixed bench if that's the case. That being said i can accomplish 99% of my normal gym workout with this setup. Very happy with the purchase.

[@beaudavis9809]

legend Scott! I'm here in 2021 doing a year 12 assignment creating a fitness plan and you have helped me a lot with it as well as the appendix page where I used your videos to show the correct form!

[@killthemall55]

i was having issues in my rotator cuff in general i can hear clicks and feel discomfort around my cuffs the day after when i bench. and i hate benching light. id like to keep it between 10-12 reps per set. so your advice fixed this issue man. nice video straight to point. very helpful

[@jaseaquino]

I have long arms and legs and this helps me a lot, despite some people in gym including some trainers trying to correct me for doing a "half-rep". For me, as long as I feel it in my chest, I still do it.

[@tagplayaify]

this is by far one of the best benching vids I have watch.

[@nasimmontana]

don't forget you have to bench shirtless, else your presses don't count...

[@gjkill9922]

😂😂😂😂😂🤣🤣🤣

[@Tanmay_390]

@@hassanbaig5790 i have lot oh hair

[@mgicdncer]

Only if you have a body like Scott.

[@Chee.Y4ng]

Lmao

[@yderga8707]

How else will you be able to tell if the bar is parallel with your nipples

[@User333777999]

1. Line up on the bench so that your eyes are about 3-4 inches toward your feet from the bar (in other words, the bar is almost directly above the top of your head). From there, retract your shoulder blades hard. Next, push yourself back up until your eyes are directly under the bar; at this position, your scapulae should still be retracted, but also depressed down toward your feet as well. If you do it right, your rib cage should pop right up. 2. Set your feet, and lock them into place. The position of the feet is going to be dependent on a number of factors, but what doesn't change is the fact that they need to be fixed in place. 3. Decide on what degree of arch you want to use. For general health purposes, it doesn't need to be much. Obviously, powerlifters are going to need to push the envelope on this front. The more arch, the more it'll feel like a decline bench press. Declines will always be easier on the shoulder girdle than flat bench pressing. 4. Grasp the bar and USE A HANDOFF from your training partner. Lifting off to yourself is a sure-fire way to lose the tightness you've just established in your upper back. Keep the shoulder blades back and down! 5. As you lower the bar, keep the upper arms at a 45-degree angle to the torso; tuck the elbows instead of letting them flare out. It's well documented that the elbows-flared ("bodybuilder-style") bench markedly increases stress on the glenohumeral joint. Also, keep your wrists under your elbows instead of letting them roll back. 6. Get a belly full of air and make the abdomen and chest rise up to meet the bar as it descends. Think of it as creating a springboard for moving big weights and, just as importantly, keeping those shoulder blades back to save your taters from undue stress. 7. Do not excessively protract the shoulder blades at the top of the rep; you shouldn't lose your tightness prior to descending into the subsequent rep.

[@bench175]

The is absolutely the best Scott Herman bench press video I HAVE SEEN, so there might even be better ones.

[@f3di_84]

Flippin hell finally a real understanding how to bench press. I was always told to hit the bar to the chest. Even some of the new vids on youtube say the same. Following that guidance i messed up right shoulder. Sharp pain everytime i drop past 90 degrees. Will do this method next time. Thanks dude!

[@LairdRoss]

Hey mate if you need any more advice on bench press just let me know. Have pretty much perfected the art and have helped a lot of others.

[@f3di_84]

@@LairdRoss Thanks dude but right now my right rotator cuff is gone. Getting sharp pains in the shoulder even just lifting my arm or even turning the wheel in my car. Need to go see my GP and set up some appt for scans to see how bad the damage is :(

[@thekustomknight2264]

I love this guy I did it exactly like u said brother I'm feeling the pump it's sore af thanks scootty

[@SandraFowler]

Wholehearted agreement with touching the chest and keeping the shoulderblades together. I have arthritis and rotator cuff impingement syndrome (getting a lot better after physio) and keeping the bar off my chest and my shoulderblades together helps a lot not only with my shoulder - but also in reducing pain and damage in my elbows.

[@twincamGT]

Best video on KZbin explained perfectly and easy to follow unlike other videos brilliant

[@PeterShieldsukcatstripey]

Cheers - thanks mate. Incredible seeing your arm muscles working.

[@abdel-rahmantarek871]

You're amazing, man. This is the best explanation ever.

[@angelizo4426]

yo I'm so glad I saw this vid before I fucked up my shoulder

[@kieranwhitton-booth5354]

Angelizo44 I didn't watch this video... fucked up my left shoulder

[@koolaidac]

+Kieran Whitton-Booth same here, I always used to go to wide to touch my chest.

[@Victor15P]

Angelizo44 my dumbass thought I was doing it right no wonder my shoulder hurts like hell

[@angelizo4426]

Victor Pena lol

[@angelizo4426]

Victor Pena its funny people are still replying to my comment from 2 months ago

[@rachelcunnings7145]

Thanks for this! I lift on my own and as I become able to lift more I'm scared of hurting myself. Very helpful.

[@84oliverferns]

Thanks Scott. The 90 degrees concept fixed my bench press. The bench press always hurt my shoulders and delts. I got that fixed with the 90 degrees idea and i think i'm able to target my chest and triceps better with the bench press.. Thanks

[@bornfree465]

Video is more than a decade old yet his way of teaching form is just so easy to grasp!... my go to channel for sure

[@isaackegg6193]

Who’s here in 2020 to get in shape for when corona finishes 😭

[@grrakkh4459]

apparently only us!

[@ozstewart7650]

me too my bar finally came but J can’t afford that much weight rn

[@MrDevian100]

Literally me

[@onsomeshit2616]

Yezir 🦍🦍🦍

[@gagliardivex9218]

🙋🏾‍♂️

[@Ben.N]

Good tip regarding whether the bar should touch your chest!

[@dercookimonster]

I just love scott herman fitness videos, they always have the perfect amount of detail and explain what to do and what not to do clearly. I have been having been having pain lately in my shoulder, I believe it was because I was bring the bar down to my chest and I'm 6'4 :S

[@saevor3418]

do u still workout

[@Pom4das]

Great info and the shoulder injury aware is great u talked about that, coz i got myself injured on my shoulders from doing chest exercices this is a fine example, listenning to guys to go until the bar touches my chest, insted of a clear 90 degrees movement.

[@masterodst1]

Thanks man really helped. I thought it didn't feel right in my shoulders when I was doing it. Now I know why. the better form was also tougher, so more results.

[@hahanicebroskie]

I look up others and always come back to Scott to see if it's done correctly. He's my guide book... no joke.

[@Frode1404]

I cant stress enough how much i love you Scott, keep it up son !! :)

[@coreygrimes9166]

14 years later, this is still the best bench press tutorial I've watched on KZbin 💯🤷🏾‍♂️🎯🙌🏾

[@JaydeezHD]

great advice never has an expiration date

[@matthewklein727]

Thanks man, I did 315 today for the first time and my back and shoulders are really sore. This really helped, I'm going to work on form so I don't tear something.

[@gordocarbo]

use dumbells rather than barbells from now on. Your shoulders will be happy 40 yrs later. Youre welcome

[@RealistiiC155]

I searched "how to do bench press" just because I wanted to find out about the "barbell touching chest-thing" Thank you very much! :)

[@evamal2093]

Thank you very much. I'm 63 and going strong but I've been doing some of my movements incorrectly. Lucky to not have been injured.

[@capoman1]

Thanks for "dispelling" the "touch your chest myth." It is basically common knowledge that "you have to touch your chest." But every time I take the bar all the way to my chest... I FEEL PAIN IN MY SHOULDER. People have now instructed me to ONLY GO TO 90 DEGREES. Because after you get lower than that... YOU ARE USING YOUR SHOULDERS! The amount of EMOTIONAL INVESTMENT that lifters have in techniques and advice IS ASTOUNDING. It is like every guy in the gym thinks HE KNOWS BEST and that EVERYONE ELSE IS DOING IT WRONG. If guys see you doing high reps, you're an idiot; if they see you doing low reps; you're an idiot; slow reps... idiot; fast reps... idiot; perfect form... idiot; bad form... idiot; not touching your chest... idiot; touching your chest... genius! It's too bad that we all get so invested in advice. The gym is full of "know-it-alls!"

[@mobstamaniac]

Or... your flaring your elbows too much which will mean your range of motion is limited and when your try go further it will hurt!

[@ginzingtonschnizer2330]

if you can't touch your chest on a flat bench press you need to work on your flexibility.

[@capoman1]

I'm not so sure. It seems that the new suggested advice, including advice from people that refer to themselves as "personal trainers," and "physical therapists," is that below 90... you are putting intense load on your shoulder joint; Rather than "below 90 = way more chest stimulation." It seems the new common knowledge is "below 90 = way more chance to get injured; and put you out of business." Consider the "old knowledge" on squatting; "go down to 90..." The new common knowledge on squat "get your ass to the grass." So advice and "best practice" do change.

[@ginzingtonschnizer2330]

not really it's not like the don't go below 90 is a new thing. You slide your grip out slightly wider till you do touch your chest that's how far your grip should be anyway. It's only on like close grip bench or incline bench that you really need to keep your mind focused on not going below 90.

[@capoman1]

Ginzington Schnizer Hmm. I will try a wider grip then. Just trying to figure out "what works..." Thanks. I have had a shoulder injury from bench when I was a teen. I hope high school coaches are now teaching proper form, to avoid these injuries.

[@deadpool90210]

Better visually done than a lot of other videos on how to chest press! Explains why my shoulders are so sore after benching. One note I want to make sure everyone gets from this as well is the pegs that bar sit on are very different from some other benches. The dismount from this bench is by far better then the Cybex rack I use! No lip! Must be nice.

[@shbzta4822]

This guy is playing about with my 1RM

[@man1192803]

+shbzta How much is he benching then.

[@jrmh6322]

+man1192803 185

[@jrmh6322]

+man1192803 185

[@shaloon64]

What's your 1rm now ?

[@BigDaddyLime]

Ricky Chiz Bizkit 2000lbs

[@mindamindaminda]

wow i was actually taken aback when you mentioned and even showed the powerlifting bench form. most people see that and talk down to lifters not knowing wtf they’re talking about.

[@bhugeloo95]

3:00 i thought he was gonna snap in half omfg

[@kekistani2373]

Bhugeloo95 that setup is safer for your shoulders and lats, benching isnt chest and tricep. Its a full body movement

[@bhugeloo95]

HoserPowerlifting but surely if you come down but not touch your chest, its safer than going all the way down? if that makes sense

[@kekistani2373]

Bhugeloo95 umad? been benching the wrong way m8?

[@bhugeloo95]

HoserPowerlifting who said i bench??? im asking something based from this video.. illiterate bitch

[@CrazyLocoInsane1]

Bhugeloo95 Touching your chest with the bar could lead to other bad habits most and I say "MOST" people who touch the bar to their chest are not touching they are bouncing it off there chest and calling it a rep. They are cheating by doing this watch some of these guys at the gym while they are doing bench press and you can see them bouncing it off their chest. What I learned over the years is that everyones body is different and you should do the repetition as close to perfect as you can while not hurting yourself.

[@dqz3921]

Always great advice. Scott's the best.

[@muppetowner]

Lol I'm 6'6 with long ass arms, if I put my middle finger on the rings its a close grip bench. Great vid Scott!

[@lakezyz4191]

Buff Lightyear nobody cares

[@Dippa1991]

Ye I’m 6’4 I have the same problem, taller people need to have there fingers almost at the end of the bar

[@gordocarbo]

@@Dippa1991 Those "rules"" show a lil lack of experience. Use dumbells instead especially ifyoure tall/long arms.

[@mcmurray121]

My weights teacher is very wrong when it comes to this apparently. He decides to not show us any form, just lets us lift as we please. However when it comes to him watching us bench, he yells at us for not touching the bar to our chest. He doesn't tell us what injury will occur from doing what, he doesn't even tell us that we shouldn't set our arms a certain way when lifting anything. Thanks for this, very helpful.

[@ScottSpence]

Bring the bar down 90°?? You want the elbows to be at 90°, right?

[@blackjackool]

No! The bar!

[@BigDaddyLime]

Kashish yup that’s the one

[@berbafan67]

@@BigDaddyLime The bar? What do you mean? The bar just goes up and down, where do you get this 90 degree angle?

[@berbafan67]

@KellytheDirt Ah okay, I am too much of a noob to tell sarcasm

[@johnshepard3197]

@@blackjackool NO! THE BAAAAAAA!

[@NickoMusic_]

Nice form, Scott. It's nice to finally see someone explaining the danger by going further down than 90 degrees.

[@kaji12]

W to hamza ahmed W creator

[@aeric7e]

If you can bring the barbell down to your chest, then good for you. After hurting my shoulder from the Barbell Bench Press, my physical therapist told me it was from BRINGING THE BAR DOWN TO MY CHEST. My chest isn't big (I'm getting there), so if I bring the bar to my chest, it was causing way too much tension in my shoulders. From what I've learned, you can bring the bar down about an inch or two from your chest. Unless you have a big chest.

[@Uromastyxfanatics]

hi was bench weight an bar fal on hed? i fel fine but sumthing a litle off...

[@nicolasclermont893]

You're missing letters when you type. You went too hard on the bench man.

[@garyhubbard1973]

Good vid I am not botherd about the weight just the form weight will progress later form starts now and Stays thanks Scott and all the best to you!

[@Vyrtus_]

My God, I've been benching with my elbows straight out. No wonder shoulder get achy and I can't increase weight.

[@atamagomu]

also from Jim: Your arms should track at approximately 45 degrees outward from your torso. This allows you to distribute the weight better across your shoulders, triceps and chest. This might be the total opposite of the ‘flared out’ arm position you typically use. Unfortunately, when you allow your elbows to flare outward and move in line the top of your shoulders, you put a ton of stress on the shoulder joint itself and you will be predisposed to rotator cuff issues.

[@alex140238]

Hey guys I am starting to go to the gym. Got any advice for beginners? I am going to the gym with friends and we are all new to the whole gym thing.

[@FrankSins]

Hell yeah man good shit, I would make sure to go 4-5 times a week. Create a workout plan/schedule for when to hit certain muscles. Ex: chest/tris Monday, back/biceps Tuesday or whatever works for you. Find some good protein and as far as exercises, if you're not sure on what to do you can search KZbin for tons of great ones. Remember do weight that you're comfortable don't worry about what others are doing around you, everyone starts somewhere. Good luck!

[@pduque19]

Most important thing is having a good diet. High in protein. Not sure what your body type is but if you're a skinny guy like I was start eating ALOT. And hit the gym consistently

[@almeloney]

I'd check out programs like Starting Strength, Stronglifts 5x5, or ICF 5x5. You'd simply make way more gains hitting muscles 2-3x a week as opposed to a bro split where you hit muscles once.

[@jaysteeze5810]

Paulo Duque I'm exactly like that im 15 , weigh 126 , 5'7 , really skinny but i play alot of basketball but i really wanna get into weight training but from all the videos i've seen i really wanna get into power lifting specifically Got any tips on how much i should weigh? and what i should eat to bulk up? and what type of protein i should start taking? thanks.

[@HCadrenaline]

almeloney this you need to build a core strength don't get trapped into doing a brosplit and seeing minimal gains because they aren't for beginners or essentially nattys.

[@Vladimir9857]

Beautifully explained brother l just love it. Keep up the good work and thanks.

[@grantpage2138]

Why in this video do you say don't touch your chest yet in one of your more recent videos you touch your chest when benching?

[@knlbn]

was doing it the way he said not too.. i was only watching this because i have shoulder pain when benching. thanks the vid helped heaps

[@the5099]

i can bench 185kg thats the same weight as a honda fireblade when i started i could bairly bench 60kg fuck what ppl tell you bench 3 times a week eat like a beast much love guys

[@ThunderStruckBeast69]

How long did it take u

[@the5099]

5 years mate most ppl will laugh and say i can do that in less but i weighed like 14 stone im now 19

[@LightInTheNight1337]

jason thomas 5 years is real. Don't trust those 1 year or 6 months transformations on the internet.

[@joelhaynes5566]

lol "bairly" i cant even lift 20kg on each side

[@Pricelessjourney]

joel haynes lol i started with 30kg total

[@spacecowboyblanco5771]

Let haters be haters Scott. I definitely thought I knew a lot about working out and forms. but after watching your vids I learn a lot, And also I need to work on my form! But thanks dude I am still a young grasshopper lol

[@HuskyBoyBarbenders]

Every bar is different. Ever person's shoulders and armlengths are different. You cannot always use the rings for setup.

[@poika22]

Every bar is not different. If it's a standard olympic bar like any gym worth a damn has then the rings are standard. It's true people have different arm lenghts and shoulder widths etc. but once you find a good spot for you it's going to stay the same regardless of the bar.

[@Juarzed]

@@poika22 Yeah it's a standard 20 kg at gyms I think. I did the ring setup according to the video and even touched my chest lol, my shoulders doesn't hurt.

[@Juarzed]

@@poika22 Not really on chest, but abit under the nipples

[@PushYourLimitsATX]

That was actually quite a good video instruction. Most do this injury the way to get shoulder tears. I used to bring it over my neck to feel full stretch in pecks....it worked the best for a while of feeling muscle soreness the next day...but one day I didn't blow out my rotator cuff...I actually blew out a ligament in the humerus/scalpula tie in...now can't even go past 135 without pain...so definitely great instruction

[@levelingyouup]

How do I place my shoulder blades please?

[@instacreamnutella1967]

You squeeze your shoulder blades back and together. And also shoulders pressed back.

[@levelingyouup]

Thanks bro :D

[@random4606]

+InstaCreamNutella Do i squeeze the shoulder blades as i am pushing the barbell up or when its coming down?

[@kenozkull951]

+random4606 you squeeze ur shoulder blades and shoulders back BEFORE you start benching N keep it like that DURING the benching process

[@badams2190]

thanks man, I have been good back and biceps and triceps and pretty much everything. I needed help with shoulders and chest. I dread chest because I can never focus my pectorals. I realized from this video that I am doing what you said not to do first and not coming down naturally. That's also why after months I can't lift heavier weight and it's still rough on my shoulders/tri's to bench. Going to try again.

[@subdaim]

Everyone that see me bench says im doin it wrong cuz i dont touch my chest, i got the bar about 4-5 cm over the chest. And im telling them im not able to go all the way down cuz of pain and the shoulder could get hurt, but no ones listen and i just think thats fucked up because i stil got better gains than them. So fuck all who says else, i just can't go all the way down

[@M_Mo]

Thank you verry much. I had been doing this mistake for like a year. I grew some gains but not much. I also felt some sores in my left shoulder, I thought it was due to some delts exercises. Now I know it was due to my position in barbell bench press. thanks a lot.

[@skorgetheking]

I can't seem to keep the bar balanced without it leaning to one side, does anyone have any advice for me please

[@skorgetheking]

***** thanks for replying i appreciate your advice i tried using lower weight and it was still uneven, im going to try dumbell presses too because i heard that can help balance.

[@ferassaffar3825]

if you don't have back muscles that might be the reason,. If not, just lower the weight that how you will have more control.

[@jeffdetweiler9706]

Our bodies are rarely symmetrical in the way we think they are. Possible you're tighter on one side than the other. Do you carry a messenger bag? Do you spend your day at a desk? You might be shorting the range of motion on one side due to injury or under/over-development. Do you do a repetitive motion with one side of your body for work? I'd recommend dropping the weight to about 40%-50% of your 1RM and really concentrating on perfecting form then building the weight back up slowly from there. If you're serious about lifting and improving your bench, working with a qualified, certified trainer is always money well spent. Good luck!

[@gordocarbo]

old post but forothers reading youre going too heavy. Go light, learn perfect form like youre a machine. Up and down movements takes awhile to build the smaller muscles that stabilize. Dont worry about weight.

[@Luke.young.]

when you arch your back it drives your shoulder blades into the bench allowing the pressure to be translated into your chest, its actually allot easier to go heavier with your back arched vs flat.

[@mcsdigital5223]

When this video was uploaded i was 9 yrs old😂

[@TheDMaNIZiLLNaSTy]

Arching back allows retraction of the shoulder blade (since your puffing out your chest.) so more chest stimulation.

[@platinumchair84]

Always bring the bar down to your chest period. He mentions that Power Lifters have a different technique and he is correct. The Power Lifter technique is the correct way to perform a Bench Press. In fact if you don't touch your chest in a meet you will never achieve what is judged a good lift by the judges. Also, your ass should never leave the bench and your feet should be planted firmly on the floor for maximum leverage. He doesn't mention anything about the importance of breathing while your lifting either. You should inhale on the way down and exhale while pushing the bar back up for max power. Breathing is always underestimated. As far as the grip goes, you should grip the bar at a width that feels comfortable for you. Everyone's arms are different lengths so gripping the bar where he indicated won't be the most effective for everyone. The circle he shows on the Olympic bar is merely a guide point. Do some research on weight increase on your set progression and number of reps for max poundage gains. Benching is a science do your research and experiment, but most importantly, keep at it.

[@Felix-rc4wv]

Good point. But I realized something interesting from both the video and your comment. The precedence is for your arms to not go to far past 90 degrees. So if it does go way past 90 degrees if you touch your chest then don't touch your chest. But there's a problem there right? What about powerlifting where you have to touch your chest? Well, after thinking about that the solution seems rather simple... If your arms go past 90 degrees if your touch the bar to the chest...then just WIDEN grip placement until touching the bar to chest still maintains a 90 degree angle.

[@TheDailyBread515]

platinumchair84 also the bar path goes across the sternum not the nipple lines then you will be able touch the chest with out discomfort that’s why you tube is fuckin people form up

[@simpbeforeusleep]

Bro not everybody is going to a powerlifting meet. It isn’t worth using a form that hurts yourself when you’re just trying to be healthy and reach personal goals. Oh no I can finally bench 225 and stop 1 inch above my chest instead of using a form in powerlifting so I barely have to move the bar to begin with. Who cares? Lol.

[@86MrTom]

I did it wrong before like he showed in the first example . and i injured mhy shoulder . kept me away from the gym for over 2 months . so he`s right about that part . great video !

[@monkey0nline]

I don't understand 9 degrees please tell me in different ways. My english is bad!

[@HHmz-rp8ht]

Thành Bùi when you do the negative movement, don't let the barbell go down too much so that you don't hurt your shoulder . you can try it yourself, you let the barbell go down too much you can hear a small cracking sound in your shoulder, with time it can become a severe injury. that's the adviced form of the bench press is having your upper and lower hand on a 90° angle

[@monkey0nline]

Thank you Hamza!

[@iamplaceholder]

What he really meant is when you bring the bar down, dont let your elbows bend beyond a 90° angle.

[@Highflytuber]

Very good tutorial. Covers all the basics for beginners.

[@avonbarksdale146]

The wider you go the more chest activation???

[@bigbadlara5304]

Thanks, my wrist weren't in the right position and also my grip was way too close to the middle. I'll try a wider grip this Monday.

[@xXLeafEaterXx]

only go 90 degrees? I'm 6'4" and if I go to 90 the bar only moves like 16 inches down, doesn't even feel like i'm benching

[@димитров-с8ю]

Increase weight until you feel you're benching

[@димитров-с8ю]

oh this was three years ago

[@lightemup1023]

Finally a video that explains everything perfectly and short

[@SimoNedelchev]

0:56 " Don't keep your wrist bent like this, keep em like that " 3:35 * Holds wrists exactly how he told not to*

[@bunniesarecutel0l250]

Lol I’m here so late but thanks for these videos. I have Aspergers and I have really bad coordination because of it and these videos help a lot. (:

[@KevinSmith-wk8pl]

Really helpfull!

[@THEVALLEYDAYTONA]

Kevin Smith I subbed! I hope get to check out some of my workouts and support me back with a sub❤️☺️

[@86MrTom]

I use to do it wrong like he showed in the first example , and i injured my shoulder , it kept me way from the gym for over 2 months , so great video .

[@k9feces]

Im confused, my nipples are on my neck

[@alphamale8138]

nice my left shoulder has been hurting from the bench and now i know why... im excited to try the proper form... thanks for the post

[@TimDovey]

you're coming down lower than 90 degrees.

[@malikmitchell3030]

Good info I’m just starting getting in the gym A 3 months ago while I’m on deployment I noticed my shoulder being sore after I benched now I know why! Thanks saved me a shoulder injury down the line 😅

[@gordocarbo]

Stop bencing with a barbell...use dumbells for press, flat, incline. Finish with some wide flys, no injuries and you grow much quicker w/full pecs

[@SlumStyleRS]

That is Mr Mackey's son from South Park.... mmmkay.

[@DiplomatGaming]

Lol, this guy doesn't know where the index finger is...? lt's called a ring finger

[@benedictuduogu1060]

I find your no-bullshit content really useful.

[@TheMrDanielPetersen]

Bullshit. Touch your chest. If you don't, you are not bench pressing.

[@MaestroKong]

It's not fair and pointless to skinnier people with longer arms.

[@TheMrDanielPetersen]

So don't bench press. Do something for skinny people with long arms. Like taking stuff down from trees.

[@dirtknap4u2]

TheMrDanielPetersen Mad little manlet

[@sambrucevids]

Proper Bench Technique calls for the bar to touch your chest. If you have longer arms, do what he shows you in the latter part of the video to get it there. Most people that I have encountered who do not want to do that don't want to have to lift less than what they have been doing already. And the truth is, it is harder than bringing it down to this 90 degree angle. By the way I am 6' 1" with long arms and I bring the bar down to my chest.

[@markwhite3520]

Samuel Bruce yeah thats why u need da arch 2 :3

[@alexkary8041]

Thank you so much. After watching your videos I realized why I used to get injured. By all means you more knowledgable than most gym rats that think they are the shit. Good job

[@damonburton1872]

definition of a meathead who thought the ring finger was a index finger

[@new2POOL208]

purple juicebox thought the same thing!!!

[@jamiemoreno4516]

Good info I did bench without touching the chest and let me tell did I really feel it with just controlling the bar..

[@rojafx]

Put your back down you're gunna hurt it like that

[@StereoDecks]

What you talking about?. That is the official bench press technique, keeping your ass on the bench, arching the mid back, upper back on the bench with the scapula retracted.

[@dlc85007]

StereoDecks So you're not supposed to be all flat back against the bench? Guys at work were telling me to keep my back flat, also I was told to line the bar up with the shoulders but the nipple line sounds about right

[@StereoDecks]

+poon handler . In the "rule book" for bench press competitions, the correct technique is the form I mentioned in my comment above, but power lifters and bodybuilders have different bench pressing techniques all together.

[@HEADBANGRR]

StereoDecks That's right, I believe it REALY just "depends" on THE AMOUNT of weight you're lifting.

[@MarshMallowBag]

You can do it ether way at weight lifting competitions it's ether have your back arched and stay there until you done your rep or have a flat back

[@WarwallTheFaithful]

Very good demo, after years of lifting and hurting my shoulders several times I am trying to teach myself this form. It still feels very unnatural to me, but I'm going to stay at it.

[@Picasso_305]

Try this fabulous compound exercise that works most of the upper body (use a curl bar)------Lay down on a flat bench with no posts or supports back of your head.....do 12 bent arm pullovers with a 3-4 inch grip going as far as comfortable over your head in an arc return to the chest and repeat. When you have finished 12 of them immediately do 12 bench presses immediately with the same grip do 6 bent arm pullovers immediately do 6 bench presses with the same 3 -4 inch grip. Do two sets....suggestion do not use too much weight to start and this is a very difficult but very intense exercise for the triceps. lats are also worked well as are pecs....give this compound exercise a try

[@piripiwaretini3651]

Geez, years doing this wrong, needed to note this stuff way earlier ... thanks again Scott.