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

The Biggest Bench Press Mistake that EVERYONE makes. If you want to get stronger, add size to your chest, improve your bench press numbers, and protect your shoulders - this will help you. Even if you’re not bench pressing, this same mistake applies to Dumbbell Press, Incline Press, Military or Overhead Press, Dips and Pushups. Stick around to the end for the two things you need to be focusing on when pressing, and two bonus exercises to help correct your mistakes long term.
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00:00 - There’s a lot of talking today. But it’s seriously important.
01:56 - The Biggest Mistake EVERYONE makes
03:33 - Why you need to STOP doing this
06:25 - Why is this such a common mistake? Skip this if you want.
07:28 - Watch me Bench Press 140kg at about 75kgs.
9:35 - How to Bench Press - FINALLY!
11:39 - Accessory Exercises for Shoulder Health

[@MrKieran117]

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

[@luciusartorius1772]

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

[@littlemissmuscles]

I was thinking that!!!! Amazing!

[@krix9100]

The Tom Scott of fitness KZbin 😂

[@blakerunyon8523]

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

[@caybin]

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

[@PacoPicassoo]

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

[@rogerh2694]

Lol the resemblance is immaculate

[@Kid98.]

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

[@rogerh2694]

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

[@dududu5189]

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

[@mikeylovespizza4012]

@@dududu5189 good one!

[@ASOT666]

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

[@coacheugeneteo]

Thank you! 🙏

[@sable4539]

Is it really that much bru

[@samuelepelisseri]

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

[@ASOT666]

@@samuelepelisseri i’m 27 buddy

[@chimpanzeeenjoyer4667]

@@ASOT666 0 attention span

[@tavastian3288]

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

[@hairyape_8103]

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

[@several.]

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

[@tavastian3288]

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

[@stephanrodriguez6587]

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

[@tavastian3288]

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

[@manfalls1521]

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

[@umarelmouna1557]

his hair is glorious

[@manfalls1521]

@@umarelmouna1557 yes it is nice

[@Joaoferreira-dh8sg]

he is Shang Tsung or the Dragonforce guitarrist?

[@mizzygunz]

“Your soul is MIne!!!!!

[@onisimoniumataiwalu8921]

Hahahaha wtf..

[@MathWhiz_]

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

[@balldoctor6686]

Ikr?!

[@moatef1586]

yeah. Gon headass

[@ilhamjaa5059]

I cant stop looking at his chest 🤣🤣

[@balladin9200]

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

[@moatef1586]

@@balladin9200 yep

[@stephenhoffner2479]

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

[@mariobarbosa3095]

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

[@alessandrosalvatore3826]

I Bench for the trill of near death experiences

[@holliswilliams8426]

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

[@Caleb-vq2uy]

@@holliswilliams8426 ?

[@laurentiuanton4806]

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

[@trabadoireacht6545]

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

[@MrBellasaurus]

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

[@KobeWanKenobi]

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

[@sinjb6206]

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

[@christianvujnovich6052]

@@sinjb6206 it makes perfect sense...

[@-Zer0Dark-]

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

[@billycollins4447]

I love this entire comment thread😂

[@sinjb6206]

@@-Zer0Dark- 😳

[@daemontrigger3281]

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

[@srkuleo]

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

[@Theone.fitness]

Commenting for Algorithm.

[@coacheugeneteo]

✌️

[@miguelby36]

same

[@matroscristian]

yep

[@neveragain5782]

Yur

[@zeevorourke6876]

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

[@migueldiazcuervo8669]

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

[@coacheugeneteo]

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

[@ryansidhu4242]

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

[@Theone.fitness]

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

[@NorthernSpartan]

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

[@awreckingball]

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

[@jordoaussie7287]

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

[@Oddishyy]

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

[@TheTMschannel]

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

[@eetuhalonen9902]

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

[@einsteinvondaniken]

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

[@sweatyhands5738]

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

[@emanlifts7888]

Very much agree.

[@highquoolity]

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

[@partyjesus3191]

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

[@XxT0asty0atsxX]

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

[@yagzyalcntas553]

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

[@alexpenner2027]

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

[@TheChocolateChamp]

Same

[@mytacofellapart4811]

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

[@unholydiver1095]

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

[@Waruto]

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

[@Getwelllivehealthy]

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

[@codykuntz6262]

Thank you for being so descriptive, educational and emphasizing the importance of form! I think the mind/body connection is key! I'm sad I watched this after doing chest 🙃 cannot wait to warm up with push-ups and landmine press!!! Haven't been this excited to bench press in a while 🤣

[@jameswatt2166]

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

[@mopup5923]

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

[@lancepolk1538]

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

[@coacheugeneteo]

Awesome!

[@saraneil3687]

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

[@balasaravanan500]

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

[@pranavgainz4180]

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

[@sfranco21]

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

[@arslaanpasha3334]

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

[@OBExperienced_one]

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

[@luccasouza5572]

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

[@coacheugeneteo]

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

[@SupERsNipAa327]

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

[@youropiniondoesntmatter8909]

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

[@tonyspada2548]

I'm glad you demystified bench press technic, thank you and this was spectacular, congrats

[@DrewTheGeniusMusic]

Really great video! This is definitely hitting home with me and I agree yet had not put this much thought into it. This makes complete sense yet have never heard someone specifically addressing this though and I trained and also worked in gyms for a long time.

[@abumikail4046]

I used to do gym 20 years ago and had awesome gains, just started back 3 months ago & again good gains, but have been struggling with chest, after watching this my benchpress isnt shoulder dominant, I actually had a really good chest pump & my shoulders wernt sore. Awesome work & thank you so much for the help 👍👍

[@constantinosch234]

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

[@chaos36911]

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

[@onisimoniumataiwalu8921]

Triggered😂😂😂😂😂😂

[@F-Tier_Physique]

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

[@bobtwista]

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

[@F-Tier_Physique]

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

[@HaloDude557]

Subscriptions: AthleanX oh booy...

[@AletheAce]

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

[@asiaclayed]

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

[@kubo5668]

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

[@Officernoob]

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

[@meljenins2854]

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

[@jorgeesquivel4005]

Thank you for this video, lots of great information. I started bench pressing mainly because it scared the crap out of me but obviously to hopefully get that strong chest soon!

[@glennmallek4723]

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

[@curiousss4960]

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

[@andrewsmith3014]

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

[@curiousss4960]

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

[@andrewsmith3014]

Curiousss ok thanks

[@JormaE]

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

[@scodyt3996]

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

[@infernoboy9855]

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

[@jahangirbutt5546]

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

[@TimNurTV]

@@jahangirbutt5546 follow a program

[@dcflow7859]

Man, so happy I watched this!! Thank you so much, incredible value as always Eugene.

[@Neutral...]

Its one of the exercise I use to develop my chest as I enjoy doing them :)

[@tonykay6020]

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

[@coacheugeneteo]

I hear ya. Been there 🤙

[@James-nd2yk]

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

[@persephone9360]

makin up words fam

[@TheChocolateChamp]

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

[@Madchris8828]

Wow another great video that explains more than I knew for sure. I tried retracted, my weights went up but my lats took away a ton of the soreness. Now I know what's happening.

[@rolandchinatti]

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

[@nuancedd4800]

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

[@doldemenshubarti8696]

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

[@youtube-nutzer2895]

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

[@doldemenshubarti8696]

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

[@youtube-nutzer2895]

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

[@wigletron2846]

@@youtube-nutzer2895 lol just stop

[@vampembrace3566]

I'm so glad to see this video! I've been telling people this for YEAAAARS when they've tried to "correct" my bench press. You hit every single point right on the head man! Awesome video!

[@klasp100]

Disinformation

[@klasp100]

@Slengt Gasspropan I wasn't talking about you, I was talking about the OP.

[@unstablemonkey87]

Thanks so much Coach, just loved all the info shared in this video. LEGEND!!💯🔥

[@alandomagalski7274]

Now this makes more sense 👏 never thought the traditional body set up on the bench was natural. Great video thanks 😊 👍

[@josesoto3594]

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

[@petersskov5929]

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

[@usernotfound______6712]

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

[@-KingDadBod-]

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

[@Jimmy_Saf]

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

[@crayothewarrior7713]

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

[@SvenS2]

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

[@badrrharri]

No it's his muscles, that are fabulous.

[@paulthorade6977]

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

[@mylesherschberger5961]

This was great stumbling upon your video! Thank you much…I’m using this today!👍

[@Blizzdk1]

I found this super interesting. I've been lifting weights now for the past 1.5 years and I've been flat bench pressing once a week. I practiced the technique that Jeff Nippard uses in his technique Tuesday video. But recently I've had problem with shoulder impeachment since I started lifting over a 100kg for 5 sets of 5. I'll try and lower my weight and test out doing the bench press this way instead to see if it can help out with my shoulder problems. Really informative video and it really makes sense to me, that we shouldn't restrict our shoulders from moving in a natural pattern. Good Stuff!

[@bennycanela5150]

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

[@stvrgn5077]

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

[@a.j.stauft1779]

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

[@z1zuc]

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

[@zerrodefex]

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

[@kainatticus]

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

[@coacheugeneteo]

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

[@kainatticus]

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

[@exploringgames948]

I completely agree!

[@dylanstevens7554]

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

[@marthepedersen1454]

good bench advice hahhahahahahahaahhahahahahhahahhahahahahahahahhahahhhaaaa

[@marym6613]

Wow, I’m definitely going to try this! I have tried the arch with the shoulders back, but I found it incredibly uncomfortable and just odd.

[@bluebenji2740]

So glad this popped up on my feed

[@nielst.6514]

This is mind blowing for me lol! will definetly alter my technique for all of my pressing movements! Thanks a lot for the great advice! I

[@adamnaperty]

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

[@charlieparkeris]

I do the barbell bench press because it's easy to track progress and progressively overload, and as someone who travels a lot, I know it will be pretty much the same in every gym. I also feel it in my chest, and find it effective. I also like the Larsen press, which promotes a zero arch pressing motion.

[@RENANMN007]

great content my man! just got a brand new follower from Brazil! keep up with the good content 😄👍🏽

[@denizbody]

love your content king

[@ckck5258]

Cringe

[@neonhavok]

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

[@ohiotiger123]

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

[@samgriffin6221]

Don’t believe this crap

[@johnwig285]

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

[@joseph-hodges5110]

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

[@geoffreylim6993]

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

[@charles-antoinecools8815]

Commenting for algorithm gains

[@coacheugeneteo]

You da best ✌️

[@jerrodknight8908]

Thanks man. So stoked I found your videos!

[@futuregootecks]

That makes perfect sense, thanks so much!

[@AmazingAsif]

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

[@bao5109]

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

[@mattzx003]

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

[@Ocer.]

I was about to say just what matt did

[@supercal333]

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

[@Mr_Puh]

Thank you so much Mr. Teo, I started gym since last week and have a whole workout program, every other exercise was easy to learn but I just never could figure out how to do a proper bench press, I arched my back to like that and so on and didn't feel shit in my chest I more like felt it in my shoulders. Looking forward to do it the way you showed in this video and hopefully it will help me more. Thank you again, love from Germany. Looking forward to get back on this comment and give my reviewe after 1 week.

[@mohamedabdirahmanadan2034]

Thank you for this because arching my excessively felt weird to me but I'm gona try this for my strength training programe

[@gustavomarques4289]

Thank you very much! What a complete video, with simplicity, straight to the point, and it's remarkable that you're not just doing it for numbers, but you really care about people. I admire that.

[@coacheugeneteo]

Thank you! 🙏

[@Airidale]

I’m amazed about his response time on a 11 month old video, this is a person people should admire

[@ChefVal1]

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

[@coacheugeneteo]

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

[@trickownz]

What are these hooks for?

[@eldenboy11]

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

[@yazeg3879]

It makes sense thank you for information, will try next time on chest day!

[@jimmymclaine4430]

Amazing tips, gonna change my bench game immensely. Cheers

[@ticklemepoynter]

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

[@xyzza1687]

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

[@dogoftheg]

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

[@swedishguyonyoutube4684]

Appreciate this a lot!

[@NovusCenters]

Thank you for sharing this to us. Now we need to remember to keep our shoulder blades pulled back and down when we do any type of lifting! Keep up the awesome content! 💪

[@diamondmidnightgardener]

Very interesting. When I was in my teens I naturally did exactly what you teach now. it was effective, however I used to get a lot of thoracic spinal pain. My thought about this now is that all the weight is being pressed through my thoracic spine.... (I may have had my feet up and so spine was flat). In my 30s I learnt the shoulders back, arched back technique and blew both my AC joints.... but my thoracic spine was great ;) The AC's have settled down many years later... I'm going to try your technique tomorrow to see how it feels, especially paying attention to the neutral spine. Thanks for your wealth of information

[@law8861]

you deserve every little bit of pain for using that winking face smilie

[@Joey-um5iw]

It sounds like you're doing something else very wrong if you're blowing both AC joints and are experiencing spinal pain. Too much weight or muscle imbalances perhaps but to place all the blame on retracting your scapula just sounds silly to me.

[@abutarik1]

Great video! Many thanks mate

[@luishenning8419]

Thanks for this amazing video, i´ve trained for 4 years now and didn´t know that!

[@ShibliMansuri]

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

[@addicthappy9375]

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

[@anthonynonapplicable6045]

Hey man, thank you. I've always been active, but recently have really been getting into free weight workouts. Mostly because my goal is to look more aesthetic, for me. I've always been lacking on the bench press in the past, so this time around I've really been working on it. My goal is to do ten reps on something over my body weight(75kg). One thing I learned pretty quickly was all these folks are arching their backs, so naturally I tried it, and found it easier to move more weight. So I guess what I'm saying is thanks to you I'm going to go back to not arching. I'll press my body weight eventually, but I don't want to limit my range of motion to get there.

[@theminer4908]

How has it been so far?

[@anthonynonapplicable6045]

@@theminer4908 I can get three reps of body weight. So, there has definitely been progress. My recovery times have been getting longer so I've been doing a small weight gain to try and counter that, so the aesthetics are not where I want them yet. Still as far as moving more weight goes and general endurance, I have made sizable gains. Best of luck in yours, take care.

[@Dr.M21244]

Man I do not know how to thank you Eugene! Thanks so much for this video

[@cretchboc]

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

[@hmuz8388]

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

[@bramlebovitz9672]

Let's go big fella you got it

[@iamcorneliu1097]

You can do it!

[@terrorist0407]

King.....👑

[@Skipper-rn2ji]

did you hit 100kg already bro?

[@alburnto]

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

[@PaulSteere]

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

[@Enrique6700]

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

[@alburnto]

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

[@thanhdp6900]

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

[@papachungus799]

@@Enrique6700 q

[@reillywilliamson1047]

Just found this creator, seems like such a nice guy. Great content!

[@mgaitan22]

Never heard it liked this before. This is great, thank you!