How to Bench Press: (Bench Series Pt. I)

[@Strontius89]

I'm so happy Alan linked to your channel, I always learn something new here.

[@BrianAlsruheOfficial]

So am i man! Can't thank that guy enough!

[@MrEdelbugs]

Strontius89 thats how I got here too! love Alan, love Brian!

[@BrianAlsruheOfficial]

He is awesome man!

[@AidstaGangsta]

your channel is a hidden gem, glad I found it! I hope more people find your videos.

[@BrianAlsruheOfficial]

Thanks man, I hope so too!

[@tommywendt6118]

I just found it! Marine/BJJ 51 yo with recent fused cervical spine. You are motivating the shit out of me. I learned to lift in the 80’s and it’s so different. So much better. Thanks coach!

[@JohnBradydoesstuff]

I've been lifting weights for 30 years. I am an unapologetic bodybuilder. I've never cared about weight, I just wanna look good naked. In the last few months I've started to work on getting my weights up, purely for the hell of it. This video has helped tremendously. I never realized that the way I was benching was that inefficient. I added 30 pounds to my 2 rep max after trying these tips. Thank you big fella.

[@youman2678]

I just want to thank you. Not just for the incredible content, but for not cussing nonstop during your videos. I'm not a saint, just a regular 26yr old dude, but I cant help cringe occasionally on some of the other lifting channels. You are heads and shoulders above many of the others. Refined. Anyhow, thank you again.

[@AlbertSergei]

you man agreed

[@BrianAlsruheOfficial]

Man thank you so much for saying that!

[@jarrasmith1]

Man, I was thinking the same thing. Finally someone who carries himself with some class.

[@ivanastrom3999]

These "How to" series are great!

[@BrianAlsruheOfficial]

Thanks for watching them!

[@johnjcb1]

Class video, I love the black and white parts!

[@BrianAlsruheOfficial]

Thanks you, glad you liked it!

[@JAMIE_ATKINS]

Yes, the Black and White parts. lol every time.

[@marcsteubing1169]

Your the best Intructor I have ever seen on you tube on anywhere for that Matter. Look Foward to the next video and are gonna keep watching this video in the weeks and months to come it helps me alot.

[@BrianAlsruheOfficial]

Thanks you so much, i really appreciate that!

[@302POPEYE]

I found a $20 bill today AND found your channel on accident.Today is a good day... Great instruction man. And I can actually watch your videos with my 10 year old son and not have to worry about the language. I thank you for that too

[@locustsun9]

Honestly, I've watched a lot of lifting videos being a novice (9 months and counting) older lifter and yours are by far the most informative and understandable. Concise, entertaining, effective. Great work Brian!

[@Oellie]

Best bench press video I saw so far!

[@BrianAlsruheOfficial]

Thanks so much, I really appreciate that!

[@jetjames420]

I don't aak how much people squat because I don't trust their depth, haha

[@dozermendoza]

Hip Albatross I go off their leg press numbers lol

[@BrianAlsruheOfficial]

Hahaha that s very true my friend!

[@BrianAlsruheOfficial]

Hahaha

[@chrispeters9654]

even worse..start getting those 2" knee bands while their 7 friends are all pushing the weight up because they loaded up every 45lb plate in the gym on it *sigh*

[@CmAstaJdaAzn1]

Thank you so much for showing how to unrack the bar when you have no friends! Even when I do have friends, they unrack the bar so abruptly that they pull me out of position. Again, thank you!

[@joshjohnston7388]

Yep. Short guy problems. Bar's on the lowest hooks. Still gotta pronate my shoulders to get it off. UNTIL NOW.

[@BrianAlsruheOfficial]

Glad this helped guys! It has done a lot to help me keep my tightness when unracking

[@iambrunocoelho]

Brain when you made the point about how the weight feels on our hands and how that influence our performance... that is SO true! And I love the amount of new cues I've learned on this video that hopefully will allow me to recruit more muscle to lift MORE weight! :) Appreciate you and all your efforts to do these videos!

[@BrianAlsruheOfficial]

Thanks for watching them man!

[@psychepath]

Went back and watched your old leg-drive video, and holy crap, man, your camera presence and overall video quality have improved a hundredfold in such a short time! When this channel blows up, you're absolutely gonna deserve it for how much work you obviously put in. And the tips and advice are even good? What the heck.

[@BrianAlsruheOfficial]

Hahaha thanks man, yea some of my early ones are pretty embarrassing!

[@AlessandroAntonetti-v2r]

Thanks for the video Brian. Sometimes I forget all the steps to a better bench and this is a great reminder!

[@BrianAlsruheOfficial]

That is great man, I am glad it helped!

[@dexterscott7824]

I just listened to this video today, and applied it this morning, and it immediately made my bench better! Thanks, Brian!

[@actiondefence]

Brian, I'm sorry but did you just say you've broken your back TWICE? Now those are some stories of love to hear! Actually quite an inspiration for when I'm thinking about wimping out due to my scoliosis and 3 crushed vertebra. Time to get back on it and be better and stronger! Thanks for everything you do for us.

[@JoseRodriguez-pq5sz]

May the CREATOR bless you. Dude you have great knowledge and so simple to perceive or understand. Thanks

[@BrianAlsruheOfficial]

Thanks so much brother! You too!

[@RedSox0989]

Huge inspiration man. I want you to know that I literally watch the DL video (or squat or OHP) as I am getting ready to go into the gym on those days. If you can PR every lift in 3+ different variations with a broken foot, I know I don't have any excuses.

[@BrianAlsruheOfficial]

Hahahaha thanks man, i appreciate that!

[@edburgess2550]

9:45 if elbows are not tucked then they have nothing to flare against, another technique cue properly explained for the first time, never made sense before. Once again thank you Brian

[@BrianAlsruheOfficial]

That is great man, I'm glad they were helpful!

[@TracyMangold]

Timing is perfect for this info. I love the bench press but it and OHP are my weak areas. So thanks! Looking forward to the rest of the videos, perfecting my form and increasing my strength! The breathing tips/bracing are especially helpful. :)

[@BrianAlsruheOfficial]

That is great Tracy! Thanks for watching them!

[@sirchirps8695]

Like your videos a lot. Straightforward, honest, not saying 'f*' every other word. Just good tutorials. Thanks.

[@christophergreenall5113]

Squat has been perfected thanks to you, now it is time to improve my bench , Thanks big Brian.

[@trevorsgaragemusings]

Brian, first off, thanks for letting the cricket's have a rest day, I'm sure they appreciate it. Second, your videos are awesome and you deserve way more subs and exposure because your content and advice are solid and on point. Hopefully one day I'll be able to stop by the gym and put in some work with you.

[@BrianAlsruheOfficial]

Absolutely man, we would love to have you! And thank you about the subs and views. Maybe someday my friend!

[@Ironhulk00]

I'm here to push the algorithm Love your work Brian

[@gardenjose]

300 likes 0 dislikes. That tells you something right there. keep doing what you're doing man. your content is great. i've been recommending you to everyone i know that lifts. Edit: that knees up bench fucking killed me man. That had me rolling lol you see that all the time in a commercial gym. all these people trying to reinvent the wheel. if it aint broke, man dont fix it.

[@BrianAlsruheOfficial]

Hahaha thanks for the kind words man, i really do appreciate them!

[@AKLeric14]

Bench tightness is always something I've struggled with. I've heard for years that when benching you need to bend the bar and I always understood that you were suppose to bend the ends toward your feet, which worked to some degree for me, but never felt super tight. Your cue to bend it up like a horseshoe was a game-changer for me. Tried it last night for the first time and haven't felt that much tightness before. I've always rowed it to my chest which felt strong but those two together really help. Appreciate the info and looking forward to the next videos!

[@BrianAlsruheOfficial]

That is great feedback man, thanks so much for telling me! Great Job and i'm glad it helped!

[@ultimategodking]

short arm crew reporting in. great video Brian, having nobody to help me unrack the bar has really hinder my gains on the bp, but now thanks to you I might start making progress.

[@BrianAlsruheOfficial]

I hope it will help Man!

[@richoxha1502]

This is the best video in youtube explaining how to bench. Good job mate.

[@BrianAlsruheOfficial]

Thanks brother, just wait until part two comes out, it should be better than this one!

[@DunmerBoy]

This lift has always given me the worst troubles. Hoping these tips really help. I've never heard of the bending the bar thing. That sounds like it will help a lot. Looking forward to the journey/progress video. The making of the legend we all look up to sounds awesome!

[@BrianAlsruheOfficial]

Thanks man, Hopefully it is will be out in a few days!

[@DunmerBoy]

Looking forward to it! I also want to thank you for always being so good at replying to comments. Its really cool that you take the time to do that.

[@BrianAlsruheOfficial]

Sure thing. I always appreciated it when someone responded to me so i try to do it for others

[@DunmerBoy]

It is greatly appreciated!

[@BrianAlsruheOfficial]

I am happy to help man!

[@hingoppa]

Wow! This is by far the most comprehensive/practical video on the bench press I've ever seen and it's only part 1??? Can you talk about how to make the bench press feel not awkward in your next video lol. Good stuff!

[@BrianAlsruheOfficial]

Thanks you are sure thing, part two should be even better than this one!

[@noahmccollum-gahley4633]

"Don't suck." -Brian Alsruhe

[@BrianAlsruheOfficial]

Hahaha!

[@michaelmullin1990]

So I recently joined your channel because of that series you did with of thrall. That being said I love your insight. Side note I love your humor. You have a loyal subscribe now.

[@BrianAlsruheOfficial]

That is awesome man, thanks for giving me a chance and for subscribing!

[@RareRiddemz]

Brian, thank you so much for these series videos! I setup just like you instructed in this vid, bands around the bench and all, used leg drive much more efficiently than ever before thanks to your tip about loading them, and instant PR that I knocked out for not 1, but 6 reps! I've been struggling to put up heavier weight on the bench for like 6 months but thanks to all your tips and queues I finally feel like I can consistently improve. Your tips are gold!

[@alirezaee2217]

So I benched about 12 Kg more today with the help of this video. I know I need to practice these for a while before I can do everything properly but just wanna say thank you!

[@chelseythomas388]

I need this series. Bench is my second best lift but these tips especially in set up are phenomenal. And of course the breathing because that seems paramount for me. Awesome video Brian!!

[@BrianAlsruheOfficial]

Thanks Chelsey! I am really glad they are helpful!

[@princesspuneta]

Just when I thought I'd seen every bench press video on KZbin, then, here you are with some new amazing content. Brian, you have no idea of how much of an inspirational impact you've had on me dude. With that said, I will have to call "phrasing" on the "How something feels in you hand" sentence. I say phrasing whenever someone makes an oddly sexual reference without intent. I have a dirty mind. HAHA!

[@BrianAlsruheOfficial]

Hahahaha I actually never realized that I said that! Good catch!

[@princesspuneta]

I wish you the best of luck on all your upcoming events, dude. I can't wait to see some of the footage. You're awesome man.

[@BrianAlsruheOfficial]

Thank you, I really appreciate that!

[@iamverynooby]

Thanks a lot for all your videos! It really helps me a lot as a beginner that just started lifting :)

[@peterfairlawn4688]

As always, a ton of great queues for the lift, and well organized video demos. good luck at Nationals.

[@BrianAlsruheOfficial]

Thanks Peter!

[@Hexogentrinitro]

Thank for the bending stick visual that really helped me to understand what you meant.... but nothing has been more helpful than breathing and bracing and I mean for everything!!

[@ericmorel9374]

Always learn a lot from your videos. Really appreciate what you're doing for all of us. Thank you man

[@BrianAlsruheOfficial]

Thanks for watching them man!

[@jonathankirkegaard4578]

I've never seen a channel with such a good like/dislike ratio. Amazing content!

[@AndrewArifakis]

Another great way to add friction to the bench is to use a yoga mat if you dont have any bands available. You could even go to any dollar store and get some cabinet liner.

[@BrianAlsruheOfficial]

Great tip man!

[@MrEdelbugs]

Super informative! Thanks Brian, my bench numbers are slowly climbing but still early stages. A lot I think is in my confused set up - so very helpful. Thank you for taking the time to do these videos!

[@BrianAlsruheOfficial]

Sure thing, i appreciate you taking the time to watch them. I am glad they are helpful!

[@SeanandOreo]

Very informative Brian. I've got everything in Part 1 down, but it's great to review in this level of detail. Looking forward to part 2.

[@BrianAlsruheOfficial]

Hopefully part two will give you some new things to think about man!

[@RisageYT]

I came here because my form is terrible and I'm stuck on 60kg bench. I've learnt a lot from just this first part. Will see how much I can lift once I get my fork down

[@BrianAlsruheOfficial]

I’m so glad you were learning and I hope the tips help

[@DjW1986]

Thank you especially for the horseshoe bend example. I've heard some many recommend this technique but was never too clear on which direction. I assumed the horse bend came with the elbow tuck.

[@Sirruhaq]

Still come back to your videos after years n years to improve myself lol

[@mussoorie111]

One of the best videos on training. Straight simple talk full of useful pointers

[@JF-bv6vc]

A Brian Alsruhe video always make my day!

[@BrianAlsruheOfficial]

That is great, i am glad you like them!

[@Madash311]

Good stuff! Got me through my weak-ass volume day today. Thanks for posting!

[@BrianAlsruheOfficial]

Sure thing, i am glad you found them helpful!

[@benc4032]

Pro tip: most gyms have some sort of rubbery yoga/stretching mats somewhere in the building. You can put one of these on the bench and it helps tremendously with keeping tightness and not sliding around. Or you could always just buy a yoga mat yourself and bring it on bench day.

[@YagoAthletics]

Definitely informative and entertaining..just started strongman training and I'm picking up all the cues from your vids. thanks a lot

[@BrianAlsruheOfficial]

That is great man, i am so glad they help!

[@victorprokop9343]

My mom was awestruck at the ease in which I can open jars. Whopping dude. thanks for knowledge

[@devincrinklaw2104]

Just subscribed. Great personality and knowledge! I watched your programming vid and I’m hooked on your channel!

[@mattiapenna6144]

Fantastic video! Please do a series for squat/overhead press/deadlift aswell... this is so informative!

[@BrianAlsruheOfficial]

They are all already done man. Just check my page. the is en entire series on the squat, deadlift, Strict OHP and OHP with Leg Drive

[@mattiapenna6144]

Gonna check them out immediately then!

[@BrianAlsruheOfficial]

Right on!

[@sunzaolive]

Thanks a lot Brian. You have addressed every single problem I have had since I started to treat bench as my other lifts. I am that weird kid that went in the gym first day and did a 5x5 squat instead of bench. So I have a hug LOW-B right now hahha. Would like to make a change. I am over head press like 68 kg for 2 with ease...... Bench barely makes 70kg for 5x5.........that is just bad.....Anyway many thanks man! you are awesome.

[@tatitheoverlord]

What a great video ! I actually took notes for the next time I’m at the gym! There was one thing I would like some explanation on and it is the part about keeping the elbows tucked and not flared. Maybe it’s because English is my second language but I cannot seem to compute. Thanks for the informative content !

[@BrianAlsruheOfficial]

I’m so glad it helped!

[@keremk964]

1:53 shoulder blades 2:38 arch 6:24 full setup

[@syeddentals]

What a pleasant person. God bless him.

[@GuitarByChance]

My bench feels right for the first time ever, thank you so much for this series!

[@calle6075]

Solid solid solid! 👍🏼💪🏼👍🏼👍🏼💪🏼

[@EternalElfe0]

Hi Brian, awsome video. Very nice informations, good tips and you got a nice personality. I've always did an external rotation at the shoulder to get my lats tight (I was breakingthe bar to make the palms of my hands face each other) and now that I've seen your ''break the bar'' and tried it, it feels so much better! I though my set up was pretty good after 10 years of lifting and reading lol. Thanks again man keep up your videos and the good work!

[@BrianAlsruheOfficial]

That is great, thank you so much for the feedback!

[@mrarmaggedon31415926]

This is great. I consider myself to be pretty solid on bench but quite a few queues in there that are new to me. Can't wait to test them out.

[@BrianAlsruheOfficial]

That is awesome man, i hope that they help!

[@mrarmaggedon31415926]

2 plates for 10 for the first time. And 2 and a half plates for a triple for the first time too. I think putting the feet back and wide made a difference. I've basically had my knees at 90° and thighs parallel to ground til now so good call

[@BrianAlsruheOfficial]

That is great feedback man, thanks for sharing!

[@shanestevens516]

best Bench video ive ever watched

[@fitness1650]

I really liked the tip for unracking the bar!

[@BrianAlsruheOfficial]

Thanks, glad it helped!

[@isthi000ify]

You should have 1M subs by now Bloody awesome man!

[@ksalaman]

Awesome stuff, man. Glad I found you (via Reddit!)

[@BrianAlsruheOfficial]

That is awesome man, i had a lot of fun doing that AMA, welcome to the channel!

[@motionman0]

Yet another great video, Brian! One thing that stuck with me is that you mentioned you broke your back a couple of times. I too have had a couple of fractured vertebrae! As a matter of fact, from L1 to S1 is fused! Been trying to contact people to get there opinions on how to deadlift and squat. Don't know your back situation, but would love to hear how you overcame any issues you have had with your back. For some reason I have a mental block at 405. I am 405 across the board with my maxes. Bench, deads and squats. Looking forward to your next vid!

[@BrianAlsruheOfficial]

Sure thing brother! i made a whole video about injuries and how I came back from them here: kzbin.info/www/bejne/qoPclKKae9Fgf6M But it is all baby steps man. Once you put on 410 and realize that your back didn't snap in half, you can look at 415...and so on. Also learning how to breathe and brace correctly made ALL of the difference in my back man. I have a video on that as well

[@motionman0]

You are the man! Thanks! I watched your video. Good stuff! Really dig your ideas and fundamentals! A little more about my pains. I notice when I deadlift prior to 315 all is well. Put 315 on and get to the top my right sciatic starts acting up. Try to do another rep or two and it is painful. Then I limp away and people are looking at me like I am in need of a 911 call! :) I walk around for several minutes and I do not feel it. I will try the ball rolling I saw in your vid. But my right lower back area is very tight. Actually, I am sure I need to loosen up all of my hip area. Err! Thanks for your help!

[@BrianAlsruheOfficial]

Sure thing man, i hope it gets better for you soon but back injuries definitely take time to heal!

[@KB-kf2tl]

awesomeness man! I gotta keep tighter and not be so sloppy. thanks for explaining this.. I'm coming up on 3 plates and this will help

[@BrianAlsruheOfficial]

That is awesome man, go kill it!

[@panzerkami2381]

That's a lot of plates you got on that bar, bro.

[@BrianAlsruheOfficial]

Yea, that was 505

[@Fuente_opusX]

Great video man! Can't wait for the other parts!

[@BrianAlsruheOfficial]

It may be after nationals before i get to them but hopefully it will be before that

[@Fuente_opusX]

I figured as much. Keep up the good work anyway mate!

[@BrianAlsruheOfficial]

Thanks brother!

[@truzzman]

Fuck yes, new video from Brian!!

[@BrianAlsruheOfficial]

Glad you are excited man!

[@salty3069]

Last week,i injured my shoulder because i lost my back thightness,i reached up and boom and it was only 185 haha.Informative video Brian thank you.

[@BrianAlsruheOfficial]

Sure thing man, i hope it will be helpful!

[@princesspuneta]

I've been there and it does NOT feel good. Feels like someone takes a dull blade and run it right into you scapula.

[@BrianAlsruheOfficial]

Definitely no bueno

[@samuellincoln7674]

Great vid on set up Brian! You've got me thinking a lot about breathing & creating a stable base in all of my lifts (not just bench). I'm 46 now, so the last thing I need is to hurt myself because of sloppy style. It also encourages me to help those younger lifters I see in my gym that need some constructive criticism. 😀

[@Gooch1911]

I only learned about 150 things from this, thanks.

[@antoni351]

Thank you for the tip. Now I’m benching 3 folds.

[@everydayadventures361]

Amazing videos Brian funny as hell too!

[@jeremyloewenstein2897]

love the humor in you're videos😂

[@BrianAlsruheOfficial]

Thanks man, glad you like it!

[@buzzh.5267]

Crazy amount of solid info in this. I always recommend people to your vids. This one specifically will get a lot of attention.... Because of the age old question... How much ya bench? lol

[@BrianAlsruheOfficial]

I HATE that question, but I appreciate you sharing the vids man!

[@buzzh.5267]

I too hate it. And not a problem. Love the vids

[@BrianAlsruheOfficial]

Thanks again man!

[@mr.d_88]

Your arch looks great, especially for a twice broken back.

[@andykoonrad4577]

Very informitive and helpful it helped me fix my setup and bench thank you

[@michaelclarke3485]

I'll give these tips a good go, especially with the back curvature. I've always tried to flatten my back due to back pain benching in the past

[@BrianAlsruheOfficial]

Don't push it too far man or you may get some pain. Don't bench with a flat back but don't arch too hard either!

[@ex-veganlogan]

Hey Gregory thanks thank you

[@raymondzheng8198]

This is litterly gold I wish I found this earlier

[@jakemartincic3370]

Great stuff, Brian!! It's crazy, but you really know what you're talking about.. lol Your tips work

[@BrianAlsruheOfficial]

Hahahaha thanks...I think...

[@dannydoan3142]

I love this channel.

[@BrianAlsruheOfficial]

Thanks for watching man!

[@MrCfh1985]

Awesome video Brian. My bench sucks ass. These tips should definitely help.

[@BrianAlsruheOfficial]

Thanks man, i really hope they do!

[@ameyp97]

Another In detail stuff,I did the unracking mistake,will rectify it asap :)

[@BrianAlsruheOfficial]

It will help a lot!

[@danatapare]

Thank you Brian !

[@BrianAlsruheOfficial]

Thank YOU for watching!

[@gw9853]

Great video. Keep up the good content sir.

[@BrianAlsruheOfficial]

Thanks man, I shall try!

[@ralzr.4450]

I wish you would add segments to the videos.

[@TiberiusStorm]

You can buy t-shirts that have material on the upper back to help you stick to the bench!

[@mikescheitler3253]

Will definitely be trying the butt raise thing later this week. Can't wait for part deux.

[@BrianAlsruheOfficial]

Definitely do it, and yea, i am expecting part two to be better than this one

[@alkionefeuerkunst]

awesome sumup as always. thx.

[@BrianAlsruheOfficial]

Thank you!

[@hym3]

Love ur vids Brian seriously good info.

[@BrianAlsruheOfficial]

Thank you so much!

[@jakehanson216]

Best tutorial I've seen

[@BrianAlsruheOfficial]

Thank you so much!

[@jakehanson216]

Brian Alsruhe oh no thank you, that band on the bench idea made a tremendous difference

[@lauriemac28]

Great tips! Thank you!

[@BrianAlsruheOfficial]

Thanks man!

[@LeeJamesYuhHeard]

Love love love your videos!!! Great tips! Personally, I have heard the term "bend the bar" and I started to but looks like I was "bending" the wrong direction. I was "bending" like a rainbow from my pov (on the bench) but looks like I should be "bending" like a rainbow from my spotters pov. So I need to alter my "bend" 90°. (Gosh I hope that made sense) Thank you so much for the visual.

[@BrianAlsruheOfficial]

Hmmm I try to bend it toward the ceiling, so that top of the curve is pointing straight up, if that makes more scene to you.

[@LeeJamesYuhHeard]

+Brian Alsruhe makes so much sense! Thank you!

[@BrianAlsruheOfficial]

Sure thing!

[@JA-jo7bl]

lie down on the bench first and row yourself to the bar to get tight. make sure your eyes are under the bar or slightly behind. knees in front of your toes. push your knees outwards. make sure your hips are higher than your knees (natural). just outside shoulder width. squeeze the bar. bend the bar. without a spotter, raise your ass before unracking with your heels coming up and then drop them down exactly the same place.