How to Self Lift-Off the Bench Press

[@Fowam]

teaching people how to hand off to themselves just in time for valentines day. Thanks john LMAOOO

[@JohnPaulCauchi]

Hahahah perfect

[@Liftheavy85]

came across this video 4 years after it was made because I started having shoulder pain from self lift offs and this explanation saved my shoulders

[@Krakaet]

Hi there! Just wanted to say that this was THE most helpful video I have come across for any fitness tips. I started to have trouble with the self lift-off even at weights as low as 185lbs, but the singular act of keeping my elbows tucked, and lifting the bar forward using my triceps instead of keeping my elbows flared and losing that scapular contraction trying to push it up did the trick and made lifting off so much easier. I wasn't able to push the bar up and move it forward to save my life while still keeping my form right, but tucking elbows and lifting it forward with my triceps was like a revelation. I can't TELL you how frustrated and disgusted with myself I was getting before making that one correction.

[@lilchunnky78]

I wish I would’ve watched this video earlier, I recently hurt my elbow doing a wrong lift off technique!

[@waltch5711]

​@@lilchunnky78 I've injured my rotator cuff because when I was unracking I shrugged my shoulders and flared my elbows for easier unracking. Everyone should be taught to unrack this way for safer bench pressing

[@ourclarioncall]

Brilliant video , one of the best I’ve seen Greetings from Scotland 🏴󠁧󠁢󠁳󠁣󠁴󠁿

[@ericleach3697]

Very rare to find specific and useful technique tips like this. Subbed!

[@JohnPaulCauchi]

I'm glad you liked it, thanks!

[@dennislauseng5191]

Oh my, THIS !! I needed THIS! Your video was so helpful. Thank you so much for sharing this knowledge!

[@JacobSmith-go5gq]

Such a great simple explanation

[@ecobeast7538]

Finally. A video on how to properly self unrack. Thank you so much!!!!!!!

[@spikeo12]

A great video ! Thank you!

[@benny3004]

Finally a new video!!!!!

[@Cat-lb7ru]

I just found out I have to self lift off at my meet tomorrow and never did it before 😬 thank you this is really helpful!

[@robertlevy4613]

Wow, excellent video. Thank you so much.

[@MrJamesdryable]

Randomly had this recommended... this is some good shit!

[@makeupland26]

Super super helpful! Thanks 😊

[@DjooKer88]

Simple and effective video thank you! I will unrack myself for the first time in competition at nationals in a few weeks!

[@JohnPaulCauchi]

Awesome, good luck!

[@kazuha32]

Lifting off the bar now just feels so right. Thank you so much for this video.

[@C4NUR43DM4N4M3]

Worked on my first try! Tyty

[@666ofdoom]

I'm glad I watch this

[@svmuscle7677]

I think you are spot on with the last statement... I've had lift offs that threw my whole set up off and kind of ruined the lift for me

[@JohnPaulCauchi]

I think we've all been there tbh!

[@arbr_i]

Should of watched this before hitting my shake 225x1 recently. The hardest part of the lift was unracking 😅🙃

[@zyzzuschrist3410]

Invaluable information

[@timm2703]

Thank

[@benny3004]

Thanks for the video JP ! You're the best

[@felixoneheim5201]

Very informative

[@topemeister3000]

Great video bro. Cheers.

[@monkmonkmonk]

Welcome back. And thank you John. 🙏🏾🙂💪🏾

[@Kevflar]

Thanks for this. So two things do get it over the cup: 1) little bit of elbow extension 2)hips from the bench. Both while pulling on the bar with your lats. The one with the hips from the bench takes the most practice imo.

[@JohnPaulCauchi]

Exactly right!

[@ShawnNixon]

Another amazing video. Please keep them coming. Thanks again JP!

[@ludvigberg6588]

Training with these tips in mind, unfortunally my gym have a bench that forces me to lift the bar like 6-7 cm.

[@lb3bodybuilding278]

I quite literally needed this video. You’re the best, JP!

[@JohnPaulCauchi]

I'm glad!

[@lauravo3355]

Yes, yes, this is for me. Specially in times of COVID.

[@pats9435]

Very useful

[@zyzzuschrist3410]

Great info bro

[@666ofdoom]

I got to.try this

[@TomaszSkwarek83]

Great tips - as usual... Started setting up higher and it works great but have issues clipping the rack once in a while, not sure if it's my poor bar path or just setting too high up like you said. Will keep working on that. Thabks again for all your videos

[@kalauj]

Thank you JP! Needed this video!

[@mikebonds3368]

Thanks pal

[@iZenZation]

Cool video.

[@Batman567ohtwo]

Do you have any tips on finding your ideal foot position? I am struggling to find what feels right between feet out in front of you or closer to the hips?

[@jsz616]

Great video as always. Also I’m jealous of those weight trees/holders. What model are they?

[@JohnPaulCauchi]

Thanks! I had them custom made by a local fabricator. They're great as the keep all the weights off the ground and 7 arms including on top, enough to hold all different plate sizes

[@JohnPaulCauchi]

9 arms**

[@KoYoungSe]

I was doing it unconsciously. Nice explanation.

[@lookyp5144]

Do you mean subconsciously? Lol

[@LintRoller86]

Woo-hoo! Can’t wait for bench day now

[@nastynate4481]

Anyone have any hacks to reducing the lip at a commercial gym. I have contemplated ducktaping pieces of cardboard to the bottom of the lip?

[@Ahitzalex]

Dont leave me again

[@JohnPaulCauchi]

Hahahhaha brb gotta buy some smokes

[@hudsonsonger]

Very very helpful, now I can actually bench lol

[@jordan8293]

If I set myself to high on the bench when I go to press the bar hits the pegs so it’s hard to get positioning like that 🤷‍♂️

[@JohnPaulCauchi]

It does take some practice for sure!

[@hellowill]

i always slide myself up the bench like that.. never knew if it was optimal

[@DavidEngelen]

The 'engage your lats' thing is what dave tate preaches

[@JohnPaulCauchi]

I think he does, yes!

[@danangelakov7247]

WE MISSED YOU

[@Gates2Aion]

I just push the bar against the rack and up :)

[@JBT97]

Daddy came back from the store.

[@mr.kwamid-86_43]

Only to drop off the load, son. Byeeee :)

[@theoneandonly380]

so ive been benchind like a total peanut brain all this time, even managed to press 140kg

[@Q93kg]

Self lift-off boiz

[@kenthemason]

When you use a bench that's not an Olympic bench the kind where the rack 16 inches apart you can't help but lift like that so when you go to an Olympic bench you know just where to go back in the 80s I'm the guy that invented boards lifting I just never got famous for it good luck to anybody out there that is in the iron game