How To Bench Press Without Shoulder Pain (4 Mistakes You’re Probably Making)

[@JeremyEthier]

Hope you enjoyed this one! Let me know in the comments below what other topics you’d like to see, and don’t forget to follow me on IG (instagram.com/jeremyethier ) for more content! Cheers!

[@henri799]

Jeremy Ethier As a teenager, should I focus on compound exercises or maybe I can do some isolation?

[@surendra9202]

@@henri799 compound movement's the key, build that first then others.

[@thelucinator9448]

How about wrists next? Lotta guys get problems there.

[@joserolando3601]

Jeremy Ethier my wrist usually hurts while doing the BP is it because of bad form

[@thecricketpodcast2223]

One of the best video for bench press with properly explained details....well done...

[@masterg7895]

Listen to this dude, especially if you are a beginner and you will save yourself from a world of pain.

[@TheBengaal]

Damnnn! I think this is the most comprehensive and clear video on youtube on how to bench press! You've lifted your video's to an even higher lever bro ;)

[@marjantaneski539]

Yes, I thought the same thing

[@marjantaneski539]

I just started to realise the problems with the bench press, and this video came up.

[@Russocass]

Check Mark Rippetoe's explanation in The art of manliness channel, you'll really find it useful.

[@lsnnlmg]

Exactly!

[@Sienn0]

Lever... hahahah 😋 I liked

[@charlieduong1232]

1. Shoulder blades not retracted throughout the press 0:40 2. Benching with no arch 2:11 3. Wrong touching position 3:13 4. Elbows not stacked under the bar 4:23

[@peterfile2185]

Good exercise. But in my opinion this hurts my back alot 😕 I'd rather not retract my shoulder blades, My back feels so uncomfortable after bench pressing.

[@StephensCustomModels]

@@peterfile2185 Strengthen your back muscle and it may help. Focus on working the muscles surrounding your shoulder blade, especially the ones that pull your blades back. Rows, Russian pull-ups, low rows, standard pull-up, etc. I had the same issue as you. What's the point of using a bench if I'm not laying on it? Now it feels normal. I still am not used to it with incline, and it's causing bursa issues for me.

[@johnnyb6584]

I find it hard to bench with an arch

[@darklab5849]

I bench with a powerlifting arch and I don't feel any uncomfortablity

[@AwaisKhan-mh6cd]

Hero

[@baileyfortay]

wow, i watched this after my first set of bench today bc my left shoudler has been hurting lately on chest day. i fixed my grip width, squeezed my back, and arched a little more and INSTANTLY didn’t feel the pain anymore. great video, thanks for the help

[@JBennett1222]

Man I have struggled with shoulder pain for YEARS during my press. I have watched this video before my last 2 benches, and implemented your technique, and I felt better during my bench now then I did back in H.S.! Definitely subscribing!

[@jozakatkin]

The question is why you ignored shoulder pain for years..

[@dylanwhite5763]

Somehow you manage to make videos on stuff that’s been bothering me is insane. Keep up the good work! 👌👍💪

[@gaborfabian]

Same. Had to drop 10 kg / 22 lbs per side because of my left elbow and it's been recovering for 2 months already while using NSAIDs and supplements for joints. I hope I can fix my problem with this information.

[@TheKyleAye]

I like Jeremy better than Jeff from athlean x. Jeff gives good content but always seems like he's grilling the shit out of you if you're doing something wrong. Jeremy is more humble

[@wewontheleagueatshiitehear6668]

@@gaborfabian if not look up athlean x

[@TimHaunFishing]

This is by far the best video I've found for the bench press. EVERY. SINGLE. EPISODE. is packed full of science based information. I watch them a few times and take notes and the result is increased progress in the gym. Thank you so much man!

[@joaquinbello3485]

The best part about this video is that it’s short and concise. Hate those videos that make it long for the watch time

[@simranthiara6616]

I’m only 25 but I wish I could tell my 18 year old self the importance of form.

[@jakehedges2846]

I’m only 19 and I wish I could say that to myself last year

[@PurpleSlope604]

Yea dawg I’m 20 and my shoulders burn from only screwing up my form for 4 years

[@stewy0013]

I’m 41, and trust me, it gets so much worse

[@hakim5939]

I didn't started lifting weights until I was 25, that's last year 😬

[@stewy0013]

@@venkat6658narrow@@venkat6658

[@BaconOtaku]

Great video, Jeremy! I destroyed my left shoulder back in 2016, benching improperly, and it hasn't been the same since. I've watched tons of videos on bench press form/mistakes since and this has by far been the best one/easiest to follow I've seen.

[@TheAVZ51]

This explains why I have been suffering with shoulder issues over time, all related to incorrect form. It's going to take some getting used to - thanks!

[@kev2594]

I've had so much trouble with my bench. I slowly realized many of these problems in my form on my own just by gauging pain and strength outcomes. But, this... this is literally everything I've been worried about for months summed up, simplified, and processed. God blesssssssssss

[@gustavosanches3454]

I wish they had taught me this when I first started doing the bench press. I always struggled with shoulder pain for chest exercises in general and it all stopped when I saw a previous video teaching to arch the back. Just doing that made me never feel shoulder pain again. Usually you'd think that doing that awkward position would be anatomically wrong.

[@LyudmilaMihajlovna]

I did this with existing shoulder pain. When I implemented all these rules - guess what?.. no pain!!! Even though I feel shoulder pain even when I just move around, leave alone bench pressing incorrectly (like I used to). Thank you so much for this video! It literally saved my health and my workouts!! I would get so frustrated that I can't bench press and complete my workout plan!

[@FullContactBLR]

I am 3 months into training and was feeling some shoulder pain like you mentioned. I saw this video and made the changes and BAM instant pain relief xD Thanks Jeremy! You rock man!

[@jackwrigth599]

I love the way he’s so clear because other you tubers tend to over complicate things

[@scottabergermd]

One of the VERY BEST videos I have seen on this subject. As a physician with a pretty severe SLAP tear, and acromioclavicular bursitis of the right shoulder, I have been aggravating the pain when doing bench presses. I cannot wait to try these tips next time I am benching. Thank you so much!!

[@joseantoniomartinez7996]

Finally someone who explains how to retract shoulder blades, great video.

[@fantastic40s]

Thanks Jeremy! Have been avoding the bench press for years due to shoulder pain. Will give these tips a try in the gym today. Great content mate, keep it up!

[@mosin9105]

I just did my first bench press, in years, three days ago. Just using the bar, it was uncomfortable on my shoulder, so I decided to continue leaving the bench press out of my workout. After watching this video, I’ll give it another try. Thanks!

[@researchandbuild1751]

You have the best weight training videos on KZbin, Clear, straight to the point and not too much talking.

[@bevik12]

After watching all your "How to" videos I feel weaker because it is a lot harder to do properly but I feel my muscles much better and it is very much visible if you do everything right. Much appreciated that you are showing how to do all the exercises.

[@veilofmayaa]

I can't thank you enough. I have been struggling with shoulder pain for the last few months. Despite being able to bench a fair amount of weight I was doing it completely wrong. Placing excessive strain on my shoulders which eventually led to a mild impingement. I tried stretching, using the release ball and various other exercises. I followed your instructions and could bench a lot more and pain free. I'm elated. I need to get used to it and unlearn what I've been doing for the last 2 years. Thank you so very much. I can finally bench, something I love doing. Just need to work on the arch since I got that part wrong. Thank you so much.

[@marcelgreen6544]

Such a useful video since I’m always unsure if my form is good!

[@chamanrickheeram5099]

I have bad shoulders and watch a lot of KZbin videos on how to lift with shoulder pain and by far you have the best video explaining everything in detail and making it simple to understand. Thank You

[@Useruytrw]

How can anyone dislike this EXCELLENT video

[@tejaschaturvedi690]

The people who didn't knew this And then they got I injured

[@rosieramos9464]

This advice is gold. Watch as I massage ny poor shoulder from a bad bench press session. Will follow your tips. Thank you!

[@rey311993]

What a timing!! Thanks a lot, currently working on that mind-muscle conncection 💪🏻 Keep up the good work man 🙏🏻🍀

[@William_R_Wight]

Okay, I've been watching your videos for a little while, and you have some great advice, but this is the first one that got me really amped. I've never really been taught to bench press beyond "Pick it up, lower it, push it back up," and there were a lot of things I would see guys doing but didn't understand. This fixed my arch, my grip, and my line, and I immediately bumped my weight up by about 10 lbs this morning. Thank you so much.

[@NKO10HD]

Glad to see the new and improved quality of vid!! The explanation as always very clear!

[@karthikvelu5033]

This is the only body building channel that has dense information and no drama. Thanks Jeremy

[@ragingphoenix3186]

Push pull legs video is what we need. Btw great content as usual.

[@dtonpbac]

Watch the videos he already created and make your own.. He already gave us tons of information and why not use your own brain?

[@GotRulleZ]

i second this, did SL 5x5, want to start PPL, please Jeremy do this!

[@user-ch5ij5yd2g]

@@GotRulleZ do push pull in a 5x5 workout. Nothing more to add

[@ademabunowar2847]

@@GotRulleZ do Jason blaha intermediate program I heard good things from it

[@parasonakmalenkey7565]

GREAT video! I've been suffering from shoulder pain for a while because of bench press mistakes. Thanks a lot man. Please make more videos like these.

[@pishud6708]

It's actually insane how good this video is. Jeremy is on a whole nother level.

[@Gundog55]

I watched several videos on the bench press and still ended up getting a sore shoulder. Yours broke it down much better than the others. Thanks!

[@surendra9202]

Earlier like most I did benching with bad form & super heavy load, it injured my shoulders & kept me out of gym for 1-2 months. Thanks for the video, do for rows also if possible.

[@Arch-AnglGabriel]

Nice profile pic mate.

[@surendra9202]

@@Arch-AnglGabriel so is yours

[@madysarr8845]

I like how you give a documented summary at the end of your video. Very comprehensive and easy to follow. Thumbs up

[@greenpanther2395]

I faced this issue in my last upper body workout, Thanks for this video 🤗

[@ahmedhegazy41]

I have been following lots of youtubers including you, but gradually I have been watching more of your videos and less of theirs... every single word you say matters and make a huge difference specially to beginners like me.. keep up the good work man.

[@Gnuch1414]

Can you show it on the incline bench

[@RostamTorki]

THIS!!! This is what gets my shoulders messed up!!

[@mariomaro7]

Yes please! If I screw up normal bench pressing I'd hate to think of the mess I make on an incline

[@jjwp-ql5rv]

@@RostamTorki Do an incline below 45 degrees (15-30 degrees). Many people use too high of an incline, the higher the incline, the more delt involvement. The issue with 45-60 degrees, is that it's kinda a mix between a bench and a bad OHP. The same form applies, elbows NOT out to 90 degrees (tuck them in to probably 75 degrees). Keep traps down, and shoulder blades together (this ensures that from a side view, your chest is AHEAD of your delts) I hope this helps, if it doesn't, then hopefully Jeremy can help you with a reply.

[@RostamTorki]

@@jjwp-ql5rv thanks a lot. any tips for decline? those are even worse for me, I have had to cut them out completely (along with dips)

[@curtiswu7912]

damn right i also fucked up my shoulders when incline benching last week

[@vicramongaragefitness5632]

Love it! I noticed that squeezing my traps still led to shoulder pain. The difference I received from this tutorial is that when I retract my blades on the bench I'm almost shrugging them together. This occurs when I'm trying to adjust once the weight is lifted. Using your palm up method I noticed a subtle difference in my upper back tension and applied it to my lifting motion. It made a world of difference. Basically a pain free Rep!

[@nathanyang1218]

That moment when Jeremy makes the vid you've been looking for for the past year...and it actually fixes your shoulder problems

[@ralphcarpenter760]

Excellent video Jeremy. I've made a few of those mistakes in my lifetime, nice to see them fully explained in 7 minutes.

[@bertilolsson5203]

Whenever I see a new upload by Jeremy: Step1: Click on video Step 2: Click like Step 3: Enjoy Great content as always!

[@TheOtakuryan]

@@MeepMeep88 do you get triggered because someone gets a heart on youtube? That's retarded.

[@user-xy1jr3ve6f]

step 4: apply to workout routine

[@MeepMeep88]

@@TheOtakuryan Lol the heart? Ohhhh you sure got me there

[@TheOtakuryan]

@@MeepMeep88 took you long enough

[@MeepMeep88]

@@TheOtakuryan with what?

[@louisGauto]

Thank you this video was amazing I suffered a very bad shoulder injury due to a bad landing during a airborne operation and had to have surgery to fix alot of the interior cartilage and other surrending structures. I've been getting back into working out, but couldn't quite figure out how to get past the pain while benching / doing push ups and this has really helped!

[@adamanderson3042]

If you haven't already done so, maybe a good topic for a future short video would be talking about locking out in exercises and talking about the various arguments around that topic.

[@NoBody-ro3xj]

isn't there a difference between locking out and muscle control? I know people have commented about push-ups and said your not suppose to lock you joints, and I just say i'm not locking the joints i'm using muscle control to fully extend .

[@jameshung9262]

Just discovered some minor shoulder pain after bench press, and found your video which explained the potential mistakes I have made! Thanks a lot (just subscribed)!

[@costeeta]

If Jeff made this video it would’ve been 4 times as long

[@EatOffTop]

He missed an important point of feet position that Jeff covered. 😛

[@masterofalltrades999]

Jeff talks too much.

[@SantomPh]

Jeff Nippard would treat us with some Bro Jeff

[@zong3462]

@@EatOffTop what about feet position? I'm a having trouble with bench press and I wish to completely correct my form

[@davidbucher3122]

by far the best explanation I've found on youtube. You're videos are a god sent, thank you.

[@giacomonki]

Everything you say, works! Dude is a good! Thanks man!

[@TheSuperbadkneegrow]

my auto-correct always changes god to good too smh

[@giacomonki]

@@TheSuperbadkneegrow hahaha, I won't change it lol

[@FateFeitan]

Phil Thalhammer For what stands smh?

[@wajahathasib25]

By far the most informative, precise, simple and easy to comprehend video on how to bench press on KZbin. Thank you Jeremy.

[@owo7094]

Just today my trainer told me I had issues with my bench press form (too low, below my nipples and said it will not activate the chest properly) and now I get a video from you damn

[@Kjeld93]

Front shoulder irritates every now and then but never found a good instruction to fix form. This is the best video I've come across

[@Kjeld93]

After two weeks pain is completely gone. Also really feel I target the chest better. Thanks so much!

[@faridzahediniaki973]

Hey man, can you do a video on shoulder press as well. Thanks. Keep it real

[@tshiota]

Thank you Jeremy! Exactly what I was looking for. Form fixed. Shoulder pain, gone. Love your vid's!

[@MrCarstennielsen]

Jeremy, focus on AC joint in the shoulder and clavica connection is great subject for video to really win some respekt onto your channel.

[@jjwp-ql5rv]

He has 1M subs. People already respect his content.

[@MrCarstennielsen]

@@jjwp-ql5rv does not matter at all. many respect channels cause wellmade quality and editing vs. competency of content. Fitnesschannels without quality can get mio. of subsripers without them having any value at all.

[@rostislavroussev8842]

Great video. Clearly no effort was spared to make the communication as effective as possible, with diagrams, animations, and a summary at the end. Thanks!

[@Pebba]

Hah! I actually had my right shoulder pop during benchpress today and had to roll the bar off me. Last reps of last set... I thought I did it correctly, but this video showed me some tweeks I need to implement. Great video again!

[@wewontheleagueatshiitehear6668]

Watch your rotator cuff always protect it

[@MiniNinja258]

We Won The League At Shiite Heart Lane how do you protect it?

[@AFShing3]

MikeW19 proper lifting technique

[@anikali3456]

Pinching shoulder blades really works I was having trouble during bench press. I was having left hand shoulder pain and after following ur method I didn't feel any pain. U r amazing man. I appreciate the tip

[@bandinh8255]

I got shoulder pain from todays bench press so this really helped!

[@RyanSpace1]

I also do little shoulder warm up before benching

[@Peter_1986]

I like to start with an empty bar and do a few reps with that, then add maybe 20-30 lbs and do 5 reps for each added weight until I have reached my actual weight. This way I "prepare" myself for my actual weight and refamiliarise myself with the technique.

[@thehendowski]

Love your video. No long and ridiculous intro. Just straight to the point. Keep it up

[@mercurysorbit5138]

Should have watched this before Monday.

[@Vexus2707]

With every video you produce, you inspire me to always try my hardest and break my limits in the gym. Much love from Germany, keep on rocki`n.

[@darkofight]

Great advice except for people with lower back injury. Arching the back puts unnecessary stress on the lower back which you're generally trying to avoid. There's a sweet spot between a flat back and a fully arched back that should be implemented to stay safe during the bench press. Great video nonetheless

[@EatOffTop]

Just position your feet on the floor to the position where they are further back than your knees.and keep them there. Push on the ground as you press but don't move them. This position of your feet will create a very slight arch but cause more driving power as you press the weight up

[@craigstark22]

Great tutorial! I've been lifting for 38 years and this is the best explanation I've seen! Thanks!

[@TheSlimmshadyy]

Use a football bar, much easier on shoulders with the neutral grip.

[@diehard200]

Looks like a Swiss bar.

[@notfedersic8492]

I've recently started having shoulder pain during the bench press so this is great! Thank you!

[@shisofinexiv1935]

Thanks for the vid.. Content very helpful👍👍👍

[@temudjingene9013]

I needed this when I started working out 2 years ago! I'm gonna share this video with everybody! Thanks man

[@naderelmor4767]

We need a topic about the optimal duration of the workout 😍🌹

[@jacobmcgaughran9105]

So many variables it would be pointless

[@KhalidGM]

i'd say don't spend more than 1.5 h in the gym

[@Hater20X]

@@KhalidGM question about this.. I take about 1.5 min rest between sets. So my time at the gym kinda adds up. I do 5 sets 5 reps lift heavy and I'm at the gym for almost an hour and a half. Does that mean I might be doing too many exercises or is my rest time between sets too long?

[@KhalidGM]

@@Hater20X if you want to know the optimal rest time between sets i'd recommend you watch this video of Jeremy kzbin.info/www/bejne/iqCVf3yomJ6Ed68

[@mikem9924]

Excellent video! Best I’ve seen yet on KZbin. I only wish I would’ve watched it 30 years ago! Probably would’ve saved me two shoulder surgeries!

[@gwailotus9154]

Wish i had common sense when i was "young n dumb". Never read about correct form. mostly lifted heavy reps of 5 benching with some pyramiding. one day tore my shoulder/chest. The muscle stretched all of a sudden significantly but being obsessed with my routine of course decided to do more reps a few minutes later and tore it. Unbelievably stupid. Permanent damage and cant work slow straining negatives for gains ever again. Learn from my pain youngbloods. Stretch good and warm up with lighter weights and rotate lower weight reps of 10-15 into your monthly cycle to give your stronger muscle groups n supporting ligaments tendons a break.

[@adamd8695]

how much you lifted when you tore your chest?

[@gwailotus9154]

@@adamd8695 - if the bar weighs 45lbs if I remember correctly I was doing reps of 5 with 175lbs. I had been lifting for about a year

[@tazka69]

@@gwailotus9154 175 lbs and permanent damage? What the fuck? How can you do permanent damage with such a small weight? I'm a little suspicious because I've torn my shoulder twice with alot bigger weight.

[@lesterryanmd]

@@tazka69 I've seen a person with torn biceps after lifting a gallon of milk from a shelf, sh.it happens if you don't warm up properly.

[@tazka69]

@@lesterryanmd Yeah, sounds like bullshit and if it isn't the person had some trauma on the muscle or a disease

[@petezazz74]

Great vid, Jeremy. I injured my rotator cuff bench pressing, and you helped me see what I was doing wrong. Thanks!

[@truthside5793]

Man no word's for you. Can i get heart. #Newfan

[@lovegames9644]

Jeremy man thank you for this video. I stopped working out because of shoulder pain. I stumbled across this video and tried your benching method. My shoulder did not pop once and it was pain free in my motion. Once again thanks man!✌🏽

[@thatchillkid07]

This is literally killing my motivation. I try to work out my chest but end up with pain in my delts and elbows

[@serfulus8333]

Same

[@nicnadu0515]

Same

[@UnKnown-hc3lq]

I get pain in my shoulder

[@UnicornRyder04]

@@UnKnown-hc3lq dont go wide on the bench use the thumb rule & adjust your forearms/hand placement from there that they are straight

[@richardchapkis2520]

@@UnicornRyder04 What is the thumb rule?

[@garycross5586]

Brilliant video. I'm recovering from rotator cuff surgery and can now see where i was going wrong in the past - most importantly i can see what to avoid in the future

[@ibraindead]

How do you recommend lifting with an arch if someone is using a smiths machine?

[@doctorb4]

Same way if using smith machine. You can place a squat pad under ur bench it will give arch back. It looks like little decline bench

[@ibraindead]

Ragnar thanks bro bro

[@jokulle77]

Don’t use a smith machine

[@D2attemp]

I love your choice in music for your videos they are nice and relaxing, it really helps you concentrate and focus in your videos and it makes it easier to hear your instructions

[@stevewildeagle965]

Never had shoulder pain from bench press luckily.

[@peterfile2185]

Me too! I've bench pressed the old fashioned way and never came across any shoulder pain or anything. Getting sum pretty good results tho! Gotta stop watching these types of vids because one thing I've learned is to never allow anyone to influence your training.

[@krllen3472]

That’s not luck you’re blessed

[@zeebay003]

Nice, out of all the explanations to minimize the shoulder pain, yours made the most sense to me.

[@irandsison2150]

Damn I've been doing it wrong all my life thanks bro

[@drdoom700da]

I’ve been plateaued on how much I can bench for forever now so hopefully this helps me get over that rut!! Thanks Jeremy :)

[@re431]

Tomorrow is my chest and tricep day !

[@vanassimooy]

me too

[@chuck6652]

whoa whoa whoa Monday is international chest day my guy. Get with the gang bro jk lolz

[@re431]

@@chuck6652 XD

[@ericbrown7628]

Thank you for this and your other videos. My younger brother and I plan getting your workout pan. He's not experienced I am just never stuck with it or worked out with proper advice and methods. Your videos are awesome and I expect the same from your workout plan as well!

[@ibidesign]

Huh, so THIS is why I've always felt benchpress more in my front delts than my pecs...thanks!

[@immersiveparadox]

Seriously, same.

[@samuilplamenov4749]

Hats off, one of the most comprehensive videos on bench press. I'm guilty of making 2 out of 4 of the points and indeed I started to feel pain as soon as I started adding more load. I will deload and start working on the form again. Thank you Jeremy!

[@the_steeze6498]

There’s a reason why he uploaded this on a Sunday...

[@royalagentcolt4011]

I was feeling stress everywhere(Shoulders, lower and upper back) except my chest. Thank you so much man ❤️❤️

[@musa123asad]

I don't get any shoulder pain but when I arch my back, it hurts in the back muscles and stops me from going heavier.

[@jennijubilant]

You are likely over-arching/arching incorrectly. Try this. Before you set up for the bench, make sure you *feel* your scapulae being retracted and depressed. The cue Jeremy mentions of pinching your shoulder blades together so that they stay tight should help. Keep this retracted position as you bench and also keep your butt firmly planted (no ass jiggling to get the weight up allowed...might be what's causing back pain). If these tips don't help...welp...I don't know what to tell ya.

[@jjwp-ql5rv]

Traps downwards first. Think of pushing your shoulders away from your ears. As soon as you push your traps down you should feel the tension leave your neck, then squeeze your shoulder blades together. To be honest, he explains it perfectly in the video. Even shows you how to do it.

[@Pelissier1990]

Jeremy your absolutely the best of the work out channels. I always struggle connecting with my chest during the bench press. Tried your tips in the video today and my chest is on fire bro. Thank you and keep up the great work.

[@commentstealer4460]

Ive been working out for 5 months still can't do bench press right

[@immersiveparadox]

Try smith machine, if that works.

[@ryanbac8289]

I was having this problem yesterday. this video is a God-send! gotta check myself 🙌🏻

[@nicoleyoung1190]

Wow! Thanks for this! I do have shoulder pain after benchpressing. Even though I am woman the bench press is part of my chest routine to keep the girls perky! 😊😂

[@mylom6636]

Straight to the point, accurate, and amazing demonstration. The best bodybuilding youtuber out there. Keep it up man!

[@yoshui448]

1.Retract shoulder blades 2.Have an arch in your back

[@alnder8300]

At the moment im following a dumbbell only program but still this was a very useful video. Will try this advice out next training. Thanks

[@eugene5656]

I was today years old after watching this. Was benching with half wrong form :(

[@Jeckaa84]

Very nice video! Thank you!