MY FAVOURITE TIP TO INCREASE YOUR BENCH PRESS

[@OmarIsuf]

This is what I've been focusing on recently in my quest for a new bench press PR. I broke down what I didn't like about my technique and have attempted to rebuild with better form. My main issue was rep quality going down as the set went on. Looking back at footage I would always lose my back tightness. This tip has really been helping me out and I hope it helps you guys out. Who do you want to see featured on this channel next!?

[@branimirprodic291]

You should collab with Mario Tomic !!!

[@silatguy]

Getting ready to set a 180lb bench PR at 360lb wish me luck!

[@Hkizzie]

How to stretch and train for bench but to avoid imbalances. I bench so much I look like quasimodo and can't do low bar squat anymore.

[@lilir3783]

MORE JAZZZZYYYYPOOOOOOOOO

[@RelaxationMusicHub72]

Alpha Destiny! He has so much informative content!!

[@LexicalNoScope]

My bench max is currently 85 pounds and my goal is 475 at my power lifting meet tomorrow. Help me plz.

[@supergamer19041998]

Eat Clen & Tren hard

[@nathanaelgreene9840]

Calf raises are my favorite exercise. Unsubbed.

[@GiggityxGamer]

#TeamNoCalves

[@johnnycto7576]

Don't pay attention Omar. Horses are super-strong and their calves are small!

[@dopertearz4life]

We aint fuckin horses

[@varunkamal91]

dopertearz4life I m fucking women alone weirdo :D

[@chancekiki8488]

Nathanael Greene those calf exercises increased my bench by 100 lb in one week. 😂

[@RaisedFlipper6]

Stay depressed while benching? Well that's easy, I merely have to look at my physique.

[@austinadkins9113]

1. retract scapula 2. arch back and make sure your 2 points of contact are your glutes and traps 3. keep legs behind the knees and make sure your feet are pushing into the ground

[@austinadkins9113]

And remember to grip the bar tightly so you're activating as many muscles as possible.

[@soulreaper1461]

And always remember... TRAIN UNTAAAAMED!

[@Itzak15]

dont worry omar. im always depressed

[@gabehurley2388]

Omar I am 4'9" and 450 show ready with an 8 pack and 40 inch arms but half centimeter calfes please help have a show next week

[@someguy5199]

boi Boi 😂😂😂😂😂😂

[@AliFPSYT]

Up the tren

[@Th3CoLoSSuS]

Cut them off and get prosthetics. +1 for respek

[@Cojarr]

Bro the only thing you can do is inject mashed potatoes directly into the calves, good luck man!

[@allanx8097]

Recently been getting back into benching heavy, aiming to hit 3 plates by the end of my bulk. Found that having rubber bands on the bench greatly helps my stability, so my back doesn't slide.

[@wflowchillin]

Damn this is a golden tip. Never thought about re-retracting my scapula during the set, my main issue with my bench lately has been losing tightness. I cant wait to put this into practice. Thanks Omar

[@ZachPorcher]

Been in the same boat. I find it helps to wear a top that is slip resistant when benching. Helps to keep stable.

[@soulreaper1461]

Calf Raises helped me to get a better leg drive now my bench is through the roofs!!! Calf Raises are always the answer

[@rafaelhirsiger511]

Tried this out and got a few more reps on my heavy set... thx Omar, you give the best tips

[@shamikshah100]

my favorite tip is eating more, and resting properly lol

[@doyouevenliftt746]

ShamFitness That doesnt work forever, unless u wanna get fat af.

[@Peraliq]

doyouevenlift t it does work, a slight caloric increase is still eating more, you can also add cardio or re feed days too

[@lolekbolek676]

My best tip is lift weights

[@austinadkins9113]

ShamFitness get good volume, 3x a week is what I do

[@doyouevenliftt746]

Peraliq No im talkin about everytime u plateau you dont just keep eating more everytime.. if that were the case everyone would be fat af.

[@zzz-jj6zh]

I like how all these bench videos are starting to come out after I hurt my rotator cuff. Fantastic.

[@erictbrown1]

I started working my shoulders and rear delts and back more and I seen that it helps on bench a lot.

[@GeorgeKershawBMX]

I have been getting pretty worked up about my bench lately as the reps I can do one week, will be completely different to the same weight next week. It has been driving me INSANE. At 8:33 you start to talk about consistency and that has made me feel so much better, I'm not the only one out there suffering! I'll take all this into consideration and hopefully I can hit 100KG bench this year. Cheers Omar!

[@Panda395]

this guy giving such valuable tips with every video my lifts and knowledge going up like insane.

[@swedixz]

Hi Omar! I just wanted to say THANK YOU! Your videos have changed my life. Before ur vids I was very insecure about my calves, but seeing your toothpick-calves made me realise that my calves are OK!

[@ryankelly8546]

Hey Omar. Awesome video! I just did bench tonight and I had the same exact problem. My first couple of reps on my working sets felt awesome and tight and then it all went downhill. I could definitely see this helping me keep good form and quality reps.

[@danpawloski6114]

Great content as usual. Bought your 12 week bench program. I'm in week 3 and loving it!

[@kyozaki9838]

Great video I'll try this out Asap. I love little tips like this. I've realised it's the little tweaks that help you break plateaus. It's like the better you want to get, the more precise you have to be. It's like a pyramid, at the bottom you can pretty much do anything to get gains, but the closer you are to the peak the more precise your lifting game has to be.

[@TheHonourableGrandMasterJay]

You post this just as I'm going to the gym to bench. God bless you Omar!

[@m1shugopred]

thanks for everything omar , i've achieved mad strenght and bodyweight gains since watching your channel

[@carterelly]

THANK YOU OMAR! I recently joined a new gym and the pins are just awkwardly placed too high and I would always find myself loosing my shoulder rigidity. I hope that this tip of resetting after each rep will buffer that problem.

[@firstname565]

On top of everything you've said... When you inhale and hold your breath, pushing it down into the bottom of your stomach seems to help me get a little more out of bench/tightness as well. More so when actually belted but still get some benefit without one.

[@Pj-lb5ln]

Hey Omar, I honestly used to think you put out content for the sake of content. But when you said "and trust me guys, I've been thinking about it a lot," I definitely could see that you care about what your talking about a lot. I appreciate your content, even if it's just a quick "hack" per say, but I also love the way your going with the channel as far as Clarence goes. You guys are both awesome. Keep it up!

[@bert14u]

Two years later still relevant!

[@pietromarku4459]

Candito is the king of shortening the range of motion to bench more

[@itishmh8526]

Finally a video on increasing your calf raise!

[@ardaorhan]

I've always had this problem. I'm gonna try this technique out today. Keep up the good work!

[@whitenozze]

Watched this b4 gym today and 70% never felt so tiring. Back was so drained after 3 sets. Clearly a weakness I have missed, thx omarisuf 👌🏿

[@uwekoch8054]

Thanks Omar, This is the video I was looking for. In the past I used to BP will all the errors in the book, especially rolling my shoulders up. Now I am trying really hard not to loose the tightness, but lost it after every rep. Will use your tip next time.

[@HeadiHD]

Thank you for that video, I noticed that my form always broke down because i was loosing the tension after the first 3 reps. Now I know how to fix it😄

[@immersiveparadox]

Darn Omar. What would I do without your videos? Thank you! Thank you! Thank you!

[@IsmaelDrucker]

What about towel rows?

[@yellowjvcket]

nice nips DA TOWAAAAAAAAAR

[@bushidofreakz]

What about towel press?

[@wildwildwest1286]

This is one of the best tips I've heard,especially I do far more reps in the 2-5 range verse just a 1 rep max.Great video!

very informative video. Thanks Omar.

[@KEN-tg4qy]

This video is rock! I'll use the technique! Thanks!

[@ChristianCuzcoFit]

My next off season the bench is something I'm going to put a shit load of focus on! Can't wait to start gaining some strength.

[@MuscleManMarcus]

who dislikes these videos??? This is really teaching you how to do things effeciently

[@siggiAg86]

Awesome tip man! Your videos always bring value!

[@Yankeefan352]

Great video, very helpful info Omar. Keep up the good work

[@ColinJInglis]

For mothers day my mum wanted Mr. Nunez to return to this channel. I'm just a great son that doesn't ask questions.

[@OmarIsuf]

HE'S COMING BACK

[@davidbakker3]

OmarIsuf yessss

[@ColinJInglis]

OmarIsuf my mum's gonna be so happy

[@GhettoGrandpa]

"It's easy to lose depression when benching" -Omar Smallcalves 2k17

[@aaronrm2672]

GhettoGrandpa YT good shit

[@ZombieTube4u]

Thanks a lot for these educational videos Omar.

[@MikeyTheRotten]

Great video bro, exactly the advice I was hoping to receive!!

[@andrewwalker888]

Keeping it scenic AF

[@victorgasiul7818]

Damn, its cool. I found it very useful. I always had problems with tightness after unwrecking the bar, this is the reason of my shoulder pain. But i never even thought about "resetting" after every rep. Thanks:)

[@ralphsbraccia2050]

awesome! video and great advice! Everything that you mentioned is 100% fact! I have been working on all of these techniques and it seems like I still haven't been able to put it all together yet but with videos like these it is definitely going to help! Thanks!

[@GabeJohansson]

Interesting. I reset on every rep of squats and deads, but not bench. I stay fairly tight for the set, but I know it could be better. Good tip!

[@s.b.4926]

I can relate to this 100%. Been thinking about this the past few weeks.

[@matt5543]

Love the content Omar ! Could you do a video on deloading? how to do it ? if we should ! You no this as much as me we need to deload on my calf raises lol

[@CursedWheelieBin]

Thanks so much Omar. I'm doing the Texas method and this is gradual loss of tightness is exactly what happened on me volume day today (it's Monday after all)

[@kveldulfpride]

IMO, getting a lift off is crucial in keeping those shoulder blades retracted (Unless you have an adjustable hook or latch). It seems that I can squeak out one extra rep doing this, though I haven't thoroughly tested this.

[@reftu1489]

Definitely gonna try this one out today.

[@michaelhepburn581]

been having this problem for months and was really getting on my nerves, thanks for video :)

[@barcarrillo]

Great tip, I've also noticed that my tightness in the back decreases with the more reps I do haha. So if we are doing 10+ reps, would you say to not worry about resetting before each rep then?

[@Trembled]

Omar, it would be awesome if you could do a video providing recommendations/tips on how to maintain thoracic extension during a front squat. I find that I have the strength in my legs to move more weight but as soon as my elbows drop in the first half of the movement (front rack position), it puts me in an awkward position and makes it more difficult to complete the second half of the lift.

[@drewfromgsg420]

Hi Omar, would you happen to know the optimal rep range for hypertrophy of erectile tissue? I'm currently packing a 10 incher at 14 years old. I weigh 275 (lean) at 5'9. Hope you can get back to me swiftly. Thanks Your greatest fan, Abdullah Sultan Mahmoud Mohammad Mustafa Abadi

[@Xdev1lG00D]

Juan Senior sus

[@prayforsauce3875]

Juan Senior I'm gonna need some photos inboxed so I can throughly assess the situation

[@OmarIsuf]

For some reason I can't see this comment

[@drewfromgsg420]

And this is why I love you

[@Gumpbubbaz88]

Juan Senior don't quote me on this but I'm pretty sure it's all about the frequency

[@DaneKnightonFIT]

Nice bro! Great information and value as always here!

[@MrLwright86]

Omar have you ever thought about focusing on the accessory lifts to get stronger? Such as triceps etc... On the bench.

[@jaypark7207]

always entertaining and informative

[@DELOS13]

Great pointers brah 💪💪💪

[@VinnyMatthews]

Time to get them PRs now. Thanks for this

[@LintRoller86]

Loved the video. Thanks!

[@TriumphantTraining]

Keepin these vids up for all us poverty benchers thank youuu

[@boone_magnusson3196]

So Omar, I've entered a barbell calf raise competition. It's Manitoba provincials, and I want to set the provincial record. Any tips?

[@VilinKehayov]

Amazing tips !!

[@Yuanzhg96]

Hi Omar, what's the best weight lifting shoes that you would recommend?

[@karlfreeman2153]

Yo Omar, Can you please do a video on genetics and bodytype? ie short torso vs long torso and long limbs vs short limbs and how these influence leverages, hypertrophy muscle groups and also strengths in different lifts. ie long arms and deadlifts. I would love to hear your thoughts.

[@Luceth7]

Great advice here.

[@rea5132]

Thanks, was struggling with this a lot

[@raymondsmith4709]

I’m stuck at 335 and I’m thinking of start doing pin presses and floor presses.. I must say I’ve never done.. my question is will this help? I’m 6’1” 247lb 41 yrs

[@franciscodiaz3028]

I noticed the same where I'll retract my back I'll do 1 rep perfect then I'll loose that forms. I'll try this out on my bench day. thanks!

[@aukojismor]

Hey Omar, i'm doing Kizen 12 week bench, do you think it would be ok to do the slingshot overload (101% and 104%) in the last couple of weeks or just do it in week 11 like you did?

[@ryann8348]

Annnnnddd shit like this is why I spent so much effort making a setup with parallel bars, chest harness, and loading pin to do weighted push-ups.

[@2-EASY]

My bench is currently 265 at 180 in 6 months of lifting its excelled much more than my other lifts squat is only 330 and deadlift is only 380

[@Kodjii2]

So the strenght you lose while re-retracting shoulder blades on each rep by doing this adjustment is lower than the strenght you would have lost if you had kept that form without adjusting it?

[@haiyah6]

mental aspect plays a huge roll in working out. what do u suggest if uve reached a mental plateau? or pushing things thru mentally?

[@michaelpietrzak2067]

Nice vid! Chick in the pink was checking you out!

[@norcalcasey14]

let free agent silent mike on the show! thanks for the quality content Omar

[@shhitstheazn]

Hey Omar, you highlighted an issue that I have that not many youtubers have discussed. As a short person, I'm 5'4", and have to pronate or lift my shoulders off the bench just to unrack the bar. You talked about the pins being too high and I bench on one of those traditional 3 indent benches. Should I start unpacking the weight from the 2nd instead of the highest indent? I was concerned it wouldn't count or I'd exert more energy lifting it higher to starting position rather than if I were to do it from the 3rd indent. Thanks

[@beniu4170]

thanks man! very good video

[@betheonefitness6290]

Interesting tip, but makes sense. Going to try this next week when I bench

[@coIey]

Hey omar I was front squatting some heavy sets today, and something started to happen like never before. I squat with my hands crossed over each other, not like a weightlifter cleaning . And when I was squatting, the bar was sliding down my bicep/upper arm. This has never happened before. Any way to fix it? Ive already tried front squatting like how you do in a clean, but I dont have the right mobility. Any tips?

[@BruBish]

Omar, I'm currently running Wendler's 5/3/1 program. You said in the video to reset "unless you're doing an AMRAP set". Obviously with 5/3/1 your top set is an AMRAP set. Loosening of the shoulders is actually something I noticed in my own bench press recently and I thought it was my own poor form. Glad you made this video, but what do you suggest for AMRAP sets to help with this issue?

[@wessteyrn7746]

you usually start losing tightness after reps that with sticking point. Different examples: 1) Your AMRAP can allow you to go up to 7 reps or plus. Chances are you first 3 reps will be fast and your 4th will start feeling slow. You need to start doing it from your 5th cause you will most likely grind and pause a bit at the top which will make you lose that tightness. 2) Your AMRAP CAN NOT allow you to go for more than 5 reps (if you get 6, you would even consider yourself happy that day). You better start resetting after the first rep cause i assume even the first one would be KIND of slow. But at the end of the day, the most important part is to reset whenever you feel like you spent more time THAN "necessary" on a rep. everyone is different and everyone has got that 'ideal' rep speed depending on the load on the bar. Reset overtime you feel like your rep wasn't done at that ideal speed. And also record your bench videos from the side everytime you bench. Not from the front. It'll give you an overview after each set of what kind of rep give the most trouble to your arch. Hope that helps.

[@BruBish]

Thanks man. I appreciate the advice.

[@JesseForgione]

"The mood hit a PR" Lol

[@bencutter9084]

Where do you get your bandanas? I need one. Thanks.

[@imhungry4444]

Paused Bench Press. Will do wonders for working on tightness.

[@Kaizsu_]

Omar, what do you think of the concurrent training method for advanced lifters? Thanks

[@anthonymonda3667]

deadass lol'd at the beginning

[@venelinstoyanov5853]

Omar can you make such nice video for reverse bench press. ?

[@bj12288]

Should we still try to bend the bar or rip it in half on the way down?

[@viktoronopko2090]

What about wrist position under the bar? Is there something important we should know?

[@MrRampagingRobot]

Will a close grip prevent flaring? i have no idea why but I'm more tricep dominant and have no pain when pressing in a closer grip than the norm. Yet when I bench normal my arm tends to flare and I have upper pec/shoulder pain on my left shoulder.

[@cardnumer99]

Hey Omar, any tips to stop shoulder from making "clicking" sounds?

[@smalltugz]

Should you retract your shoulders when doing the flat dumbbell press as well

[@PanagiotisRafail]

I need to get to 275 bench after my cut for sure!!

[@gabewood713]

High reps with a j curve will help me lose my depression?! Thanks omar!

[@hemrajsinghgheeseewan3550]

awsome advice...