How To Train The Bench Press (Technique Tips & Best Exercises)

[@SLouiss]

All is well with a weekly Juggernaut video

[@ethanmaxfield4709]

Can you bring back beers w Chad? Loved going down early 2000's college football rabbit holes and learning of the pioneers in strength training. Thanks!

[@lynnnjerik]

Needed this. Thank you

[@cecilanderson7298]

Love your videos, been going over your powerlifting techniques and addressing weak points recently. Enjoyed the powerlifting programming book as well. Glad to see both of you legends back at it.

[@JuggernautTrainingSystems]

@@cecilanderson7298 thanks. Hope it’s helping

[@seanjohnston848]

I love this series.

[@stoempert]

Very concise video. 👍🏻

[@eviekevish]

Great tips! Thanks Chad!!

[@Yupppi]

I just noticed yesterday that despite all the good tips about how to improve your technique, I've missed something obvious: if I don't position well "below" the racking point, I press to the rack. For some reason it feels rather natural to press to eye level, either that or straight up from the lower chest. Maybe I haven't become strong enough where you actually feel that you can't divert that much and still feel strong. So that's the next technique training goal: start feeling out how to press above the shoulders and find the groove where it comes naturally every rep. Thanks for basic pointers to finding your bench.

[@Limbolance31]

7:33 as a beginner, this hits too close to home LOL

[@nodrab1812]

hey chad i have 3 bench workout a week my program looks like this monday Bench press 5x6 Spoto 3x9 wendesday Bench press 4x3 friday Bench press 3x6 feet up bench 3x10 shold i do 1 day only bench 1 day only feet up 1 day only spoto or mix that monday Spoto 6x9 wendesay Bench press 5x3 friday feet up bench 6x10 thx for the video

[@JuggernautTrainingSystems]

Its fine to mix variations in the same day

[@nodrab1812]

@@JuggernautTrainingSystems your videos are golden mine thx

[@leeellis6738]

I have recently had an L4/5 microdiscectomy, and cannot arch my back like that, in fact I find it hurts just lying flat. What advice would you give me to help. Obviously incline bench takes the pressure off my back but limits the weight lifted.

[@JuggernautTrainingSystems]

Do these: kzbin.info/www/bejne/r3qkiaqBntuofrs

[@JuggernautTrainingSystems]

Watch this: kzbin.info/www/bejne/rmHCh4Cdh7epbJY

[@JuggernautTrainingSystems]

Start by benching with your feet up and over a number of weeks progress them towards the floor (elevated on blocks, then lower the blocks, then the floor) and each week just add a few degrees of arch. Graded exposure.

[@detazathoth1]

🔥🔥🔥

[@ricoross8315]

Man thank u for these tips but damn it was hard to focus that lady is freaking gorgeous

[@WeOutcheaMane]

Stop being so thirsty

[@ricoross8315]

@WeOutcheaMane How u get compliments confused whit thirst gtf off my line , goofy I say what I want

[@khoiminhhoang]

She has amazing pecs

[@khoiminhhoang]

I’m not blind

[@khoiminhhoang]

And also great technique of course

[@kylefarmer4967]

I’ve noticed that you didn’t include the feet up on the bench to create a better glute bridge. Do you not coach this anymore?

[@JuggernautTrainingSystems]

@@kylefarmer4967 depends on the fed. If it’s allowed, it’s a great way to do it

[@fitnessbasadoenlaevidencia5378]

😮

[@baronmeduse]

A 'natural' arch? Even powerlifting didn't have arches like this at one time!

[@henrykjohn78]

OK and? We never used to have cars, should we get rid of cars?

[@baronmeduse]

@@henrykjohn78 What are you on about? I never said anyone should get rid of anything. I said that much arch is not 'natural'. They were specifically developed for a purpose. I've used it myself.

[@henrykjohn78]

@@baronmeduse everyone had some form of arch to protect the shoulders.

[@baronmeduse]

@@henrykjohn78 No they didn't. I was there.

[@JuggernautTrainingSystems]

they had worse technique, now they have better technique. When you retract your shoulder blades, there is some arch that occurs.

[@jimdo9797]

If you have't trained over 10 years. Nobody understand a jack shit here!!!

[@bass779]

What

[@alexd7977]

I'm sorry, people with extreme flexibility who achieve a chest touch with the bar moving like 7 cm is such BS. They need to start tracking bar distance

[@JuggernautTrainingSystems]

What about those with long arms for the deadlift? How about short/stocky legs for the squat?

[@alexd7977]

@@JuggernautTrainingSystems Those are interesting points. There will always be interindividual anatomical differences between people. Most people would never be able to play in the NBA no matter how hard they try, it just takes height. Likewise, a lot of the 7 foot-something players would never be there if they had average height. However, it's not like there are people who are able to wiggle into some awkward position in the squat that makes it such that they can achieve horizontal femurs by drastically reducing the distance traveled. It's not like there is a weird hack that only some individuals have access to in the deadlift such that they can lock out at half-height. In the bench press, a person can willfully MODIFY the finishing position to their advantage through tremendous flexibility. That has nothing to do with strength, which is ostensibly what is being measured here. I saw a video of some russian teenager girl at some point who had a 2 plate bench, it was impressive except for the fact the bar had to move like litterally 3 cm to touch her severely arched chest. They need to figure out some sort of minimum bar distance traveled relative to body proportions

[@the121smashchampion]

10 years of hard consistent training, tracking macros and trying to progress in weight reps sets; playing with variables like frequency and intensity. And only ever been able to bench 250lbs at a bodyweight of 205. What a joke. My genetics sucks fml

[@silentk59]

Same here dude. Deadlifted 450, squat 405, but barely hit 255 on bench with INSANE work put it. Struggled with 255 at like 275 bodyweight, sad man.

[@chrisbentsen1]

Need to start training smarter.

[@thebarbelllifestyle1478]

Probably a combination of programming, technique, and recovery issues.

[@keithbobrosky6334]

First