FIXING YOUR BROKEN BENCH PRESS: Bar Path, Arch & Leg Drive (Ft. David Laid)

[@SilentMike]

I was impressed when i met david- dudes a real student of the game- he's strong and ton of potential to smash big weights as he grows

[@OmarIsuf]

HI MIKE

[@woffe8094]

HI MIKE

[@gilby4495]

@Alibek Kulma then he smashed his back

[@OmarIsuf]

I've been assisting David Laid with his lifting and as you can see, his technique has really cleaned up (using an extreme example of an old bench). I'm proud of David as most people don't realize he's a very hard worker and very knowledgeable when it comes to lifting/programming. He's no stranger to running intermediate training programs and programming for himself, but it's always a good idea to get an outside opinion. He's on a 6x per week lifting program, very high volume and hasn't complained once. Dude is putting in consistent, intelligent, work. Who wants to see more in this series? Check out David's channel here: kzbin.info

[@jeremywhitfield4556]

What's going on with the Hacksmith?

[@OmarIsuf]

He's putting in the work dude, it's only been a few weeks since he's been on the program (we were waiting until his work frees up). It will take months before his progress shows

[@jeremywhitfield4556]

OmarIsuf Okay can't wait to see the results

[@alandaher]

Definitely a good series👌🏼

[@lachlansaunders3598]

would u say that he might over do it cuz he works so hard and overtrain himself if he goes 6 times per week but i think david is a smart man and u as a good coach so i know u too would work well together

[@TheGainsGoblin]

Killed me every time you played the clip of david benching 3 plates

[@jeremywhitfield4556]

Looking like an exorcist

[@Runamations]

"An exorcist is a person who is believed to be able to cast out the devil or other demons. A priest, a nun, a monk, a healer, a shaman or other specially prepared or instructed person can be an exorcist " - Literally the definition..

[@JW-qu8fj]

Jeremy Whitfield - You just handed yourself multiple L's. An exorcist is the person who exorcizes the demon-possessed person.

[@OmarIsuf]

That was actually a long time ago, that clip of him doing 3 plates (and didn't represent his current technique before I helped him)...but it was still solid to use to break down an extreme case and how to work our way backwards.

[@jeremyfranklinwhitfieldthe2171]

+Josh F what's the possessed called?

[@Mckenzieharrs]

David Laid is lucky to have you coaching him. Your advice is so clear.

[@brettraugust9256]

this guy is a genetic lottery winner

[@enricogarro5884]

So true.

[@jonaskirk2069]

he won in all departments... he won at life...

[@lukedavies6646]

Good looking, tall, wide shoulders, tiny waist, good insertions, naturally strong. He really is.

[@misukiylambertson2764]

"naturally strong" or just works hard and has a decent diet?

[@faker1v94]

yes

[@alandaher]

The clip of his butt coming off the bench just made my back hurt lol

[@kyrie4451]

Alanz0 fascinating, it only made my dick hard.

[@cornman-re5th]

Wooooooaaaaah

[@maninthebox0]

Dude doesn't have to change his name if he ever wants to go into porn...

[@Handeee805]

@Dave chillllll

[@osti8425]

@Dave hahahahhaha

[@Markussiemens658]

@Dave what you mean?

[@nicolasbuhtoiarov9268]

bob bob Dave’s sex tape got leaked

[@maxdehnert474]

lol

[@MrSolvaring]

I hope David never goes to Prison.

[@shahrose667]

Rhymes with grape

[@HoobleyWoobley]

@@shahrose667 yeah true, he will have to *tape* his knees since he can't have knee sleeves for his squats

[@Viroh]

Too complicated. Ima stop benching

[@Cin9999]

Viroh weighted dips are better anyway ^^

[@Viroh]

John Constantin Would be if I could do enough of them. My tris aren't strong enough to do sets with good form.

[@Cin9999]

Viroh​ well you will be when you do them consistently

[@NOTMuzzaFuzza]

do crossfit for obtaining the best chest ever! and become a vegan!

[@Viroh]

kid

[@SpookyBoi37]

I'm 6'5 and bench press has always been difficult for me because I never know proper hand position, foot position etc because of my height and haven't been making many gains. this video helped thanks Omar!

[@MrEpicness50]

Bro you’re a genius, I’m a pretty strong guy but my bench sucks, watching this has helped me a bunch. Thanks bro!

[@CGkilla10]

Holy... the simple change in the barbell path from bottom to top alone, has increased my benchpress! Thank you Omar.

[@GermanLehmann98]

Damn thanks Bromar, going for a bench PR tomorrow and this will definetely help me, you're really stepping up with the video quality these days, keep it up dude !

[@SgtRupture]

This really is important... I benched 100kgx6 for a long fucking time - no progression, no real pump and with time it felt like my shoulder was giving up. I focused on technique and with it my bench went down to 6x90kg (self esteem aswell lol) but HOLY SHIT...2 months later im benching 12x100kg (225) and 1rm 140kg (315) without any shoulder pain and with the best chest pump i ever had. Fixing your technique and doing some mobility warmup will make you bust all kinds of prs....all kinds. Thanks Omar, Mike and Alan - these guys really helped me out there.

[@OmarIsuf]

Anytime man, glad it helped!

[@CadanPalfreeman]

OmarIsuf mike who?

[@Gfunk839]

I've been lifting for 5 years and only recently realized my form is fucked. Feels bad man

[@Godwill3]

guy looks like a model

[@zacharyglenn7063]

Makeup Love that might be because he is one

[@Godwill3]

Im talking about Omar.

[@TheGreatslyfer]

loool

[@jeremywhitfield4556]

Yes he does

[@aSonata747]

This one of my favorite comments. Ever.

[@sartreplagiarizedmyunborns9104]

gotta bench press on your glute workout day to confuse the body, right babe ?

[@silentone911]

Yo low-key watching Omar coaching was really inspiring. Seeing him put his hands on David, making him feel the movement and understand where the power comes from really showed the benefits of a good coach. It really helps ingrain the mind-muscle connection that is crucial to dominate lifts.

[@punizzlechan]

Where was video all my life....I am DAMN grateful I found it. Following the application of every single technique explained in this video, my bench went from 1x85kg (187lb) to 1x97.5kg (214.5lb) in one month! This has helped me tremendously! Thanks again Omar Brosuf

[@thepowerliftingprofessor]

wow, dat before and after doe, I dont really watch David that much so I haven't seen his bench, but that improvement is massive. Awesome job Omar!

[@bksg4ming]

This video is literally so euphoric.

[@LtDanIceCraem]

The quality of this channel, its content. And you do it for us. :')

[@vinceg4256]

Omar its your boi VINCE G

[@jeremywhitfield4556]

Sickening, should collaborate

[@MrSocialish]

Vince G LMAO

[@eduardoschiavon5652]

Another follower from 'The Golden One'. Sickening! 'You are but a dog, and I am your master.'

[@__-qn7tg]

Vince G is still relevant??? LMAO

[@alexmora2342]

Vince G aha

[@HurricaneHugues]

Sometimes the delts just can't keep up and everything else is fine. You can only make so many videos about form. Sometimes it's just a lagging body part that's holding you back. And for the bench, most of the time it's not technique if you already know how to lift, it's the delts. The Overhead Press is the most slept on of all the lifts. Most people think of shoulders as a size thing and neglect the strength portion of it. That or their form on the OHP isn't great, they incline bench it, or they just don't do the full ROM at the top and push their heads through. So they can't really gain in the strength department, but they kill it in the volume department with lateral raises and stuff. Overhead Pressing more weight and going after OHP PRs will catapult your bench for real. It wasn't until I could really press overhead heavy that I broke through my bench plateau. I was eating more, fixing my form, doing chest and tri work, but it just wasn't progressing or feeling good on the press. I worked on my delt strength and now I can OHP 200lbs strict (proof is on my channel in HD). My bench gradually went up too and I bested myself with a 325lbs bench press recently, all at the same bodyweight.

[@evooke7070]

i wish i had you as a personal trainer honestly. one of the best on youtube!

[@thewildlife2023]

This video deserves better than being shot recently from others! Excellent job Omar 👏 👍 👌

[@factio11]

I'm basically built like David, same height, same weight, same age and about same pressing strenght. My butt also always came off the bench, but twisting my feet sideways changed EVERYTHING! Normally i had to fight to keep tight, but now i can just focus om pushing! If you are a tall guy with low bodyfat, you should definetly try changing foot position!

[@Will-hi9iy]

computerman91

[@mikemckew8371]

Great video! Answered a lot of my questions. I have a similar build so info will help me out a lot. I normally set my feet first but after watching this it looks way better in reverse order.

[@joeysalafia5585]

Omar, this content is amazing for a lot of guys who are intermediates who have been benching wrong! you hit a lot of major points, keep it coming

[@alexoneil9572]

thank you so much!!!! i have an extremely weak bench 1RM at 145 lbs with 165 bodyweight and ive been stuck at it for THREE months. After watching this, i went to the gym and focused on my traps and the sideways foot placement and hit 150 no problem. i also hit 155 but i raised my butt so im not counting it but thank you!!! omar is the real deal and im definitely subscribing

[@kingorin9442]

Built to a bench press of 185lb.. moved to dumbells and now about to hit those 100s next month!! I find dumbells are better for chest if you are a shorter guy.

[@convulsion1928]

KingOrin94 db press does more chest activation due to the ROM,much better for chest development(

[@ssj9devil]

Sees David in thumbnail* Moves homework to the side* Gets lube*

[@mr.eggscellent6997]

Joaquin Ssj9Devil I was with you, until the lube...

[@wojak91]

Joaquin Ssj9Devil what are you, gay?

[@ssj9devil]

SourGrapes what if I was? Is there something wrong with that?

[@wojak91]

Joaquin Ssj9Devil absolutely.

[@ssj9devil]

SourGrapes what is that?

[@bodyxformations9240]

This is one of your bests Omar - keep it up!

[@GenDrake3]

Fixed that boken title real quick lmao

[@OmarIsuf]

Hahaha very true

[@MenaceKenn]

Omarlsuf, I love these type of contents you always provide for us, thank you for the knowledge you share with us. Keep grinding.

[@CaffeineAddict]

Maybe the best bench video I've seen

[@JW-qu8fj]

People were roasting the shit out of David on his iG when he posted that vid lmao

[@OmarIsuf]

Which video?

[@jeremywhitfield4556]

OmarIsuf his exorcism 3 plate cheat bench

[@OmarIsuf]

First that technique was from a long time ago, we've all been there dude. Tbh that style of bench in most commercial gyms is far more common than people think. Everyone on the internet claims they have amazing technique but the average gym bro says otherwise. Props to David for willing to check his ego and optimize his lifts. I don't know if I would have been able to at 18. I was an asshole.

[@halisray]

you still are

[@OmarIsuf]

+halisray at least I still got something going for me!

[@UnusHonorabilis]

Wow, extremely helpful video. My bench form has always been rubbish and I've barely made any improvements, but used the tips in this video and think I finally figured it out. Felt so much tighter than before. As always, thanks for the top tier videos.

[@fishingdude8212]

"Supa explosive of tha chest" aka the trampoline. Well known in gyms world-wide

[@aaronb9721]

keep these types of videos coming! even bring out some videos for lagging body parts and how to grow them, like how to get bigger arms and talk about type of programming efficient for that ,keep up the good work brother!

[@kylepeterson5216]

this is awesome. always looking for ways to fix my bench and I watch your videos a lot (especially when working on my dead lifts) David Laid and Lex are both people that I follow too so it was pretty awesome to see David in here

[@AZUKAR36]

David came to take Jeff Seid's career

[@IIbg21]

i just watched first 3 minutes and after seeing his progress now i have hope that i can get better too on my bench and it's not only hope it's hard work starting from this moment just thank you guys

[@Deadshotv]

7:00 Lol you know you have bad bench press form when your lower back hurts from doing it.

[@TheFDDP]

This is seriously really helpful, I've been having trouble with bench pressing and I'm also pretty tall with wide shoulders, this couldn't be more perfect.

[@AlexxelA30303]

damn dude you just helped me solve that problem I share with David with feeling an aching pain in my lower back, never thought about how I was causing too much arch in my lower back instead of my mid back. thanks Omar that's definitely going to help out a lot!

[@chrisclarke9436]

Omar, these videos are so awesome. Keep up the good work

[@FITsthetics]

kids pretty damn strong, love the attitude

[@FitnessNick]

That's awesome, 15 years ago I hit 295 PR, now at 35 I got this crazy idea to PR 315 by 2017, so 6 months ago I started hitting the gym on my lunch break at work.. Sadly all of my gain were lost and I was at 230-250lbs max at that time. Now just few weeks away from 2017 I THINK I can get that 315... I haven't tried yet, been to busy using my lunch breaks to workout. I did try 315 on a smith machine and got that barrely, I'm making couple vids a week on my progress, the 315 attempt is coming !!!

[@ronialam5494]

One of the Most informative fitness youtuber i know! Good guy Omar!

[@MKAngeletti]

Gotta make sure your form is PROPPAAAAHH

[@nubin0807]

didn't know you worked with David laid. knows his stuff, followed you both,esp Omar for ages

[@OmarIsuf]

David definitely knows his stuff, he knows more than peeps realize.

[@jeremyfranklinwhitfieldthe2171]

but not how to bench

[@OmarIsuf]

The bench example we used in this video was from awhile back (and was an extreme form breakdown not typical at all with David's lifting). He knows his stuff.

[@nubin0807]

Jeremy Whitfield he does know how to bench but nothing is perfect. his his young and his strength is insane . check out his channel

[@nubin0807]

OmarIsuf awesome video pal as always keep up the good work.

[@syanchuk3025]

I love KZbin. Just found this, but needed every second of this video. Thanks!

[@NWforager]

this is so interesting to see . i've always wondered why we naturally do that crazy bridge as newbs under heavy bench weight . the lower pec is just way stronger and we aren't used to accessing it by retracting the scapula &tilting the ribs . its feel intuitive to lift our butt instead to get 'under' it ,especially for younger more physically gifted lifters i think . It awesome to have a knowledgeable someone watch where you are bleeding power . The feeling of increasing weight of lifts in the same workout just by being told how to lift it is fu(king trippy .

[@georgestoicov3099]

Can't wait to see you with 1 000 000 subs Omar!!!Subbed since 20 000 keep up bro ✌

[@michaelduong7]

I literally just subscribed to David Laid today. Cool to see you guys collaborating. Seems like a cool dude.

[@marcusmontejano1283]

Michael Duong you're going to love his channel. David's vlogs are hilarious

[@Jagervision]

Saving all that informative goodness right now. I'm a nerd and I study everything as well as I can but while I have a pretty solid theoretical understanding of the squat and also the deadlift, bench is much more a mystery to me. Learning every day and hope to get on top of that stuff so I can be not just benching well (at least that's what the smart people are telling me) but also feel like I actually know what I'm doing :P

[@David-lu4th]

That's awesome! You should also check out Greg Nuckols, Athlean-x(Jeff Cavalier), Alan Thrall... if you haven't already. These guys are awesome, funny and knowledgeable. Then you got guys like Alberto Nunez, Eric Helms. All of them droppin that knawwwwwledge

[@an1rn31uvr]

Your analysis of the decrease in moment arm is only true to an extent. Though its decreasing the moment arm in the X axis, its increasing in the Z axis. I think the right takeaway (you were almost there) is that this tradeoff can be seen as a benefit because by decreasing the moment in the X axis, it puts the burden of the torque on the chest instead of the shoulders. The net torque remains the same (your humerus doesn't change length essentially).

[@sebastienroux1790]

"Driving or digging the traps into the bench" BEST WAY TO PUT IT. Wish I knew this when I started 4-5 years ago.

[@mohitsharma1]

Omar is the most knowledgeable and the best fitness KZbinr !!!!

[@cschillo89]

Awesome Video! I watched it over 20 times to get every little detail in my head and really learn from you. I just dont understand if you mean by saying "pull that bar apart" to pull it to the sides like a rubber band pull in length or do you mean more like "bending the bar" so the external rotation? And is that "pull that bar apart" for the exentric or concentric phase to keep the ellbow under the bar? I just dont get it with that little elbow flair right in the begging from the "push" movement. Is that flair coming from that "pull that bar apart" thing?

[@omega383]

Great series Omar. Lex's video helped me improve my form on the bench press. Can you do a video specifically for the incline bench press? #teamnocalves

[@illriginalized]

Don't stop educating, Omar! Salaams!

[@kylebw1]

Thoracic arc instead of lower back is a game changer for me! Thanks yo!

[@Adaptanium]

I am a tall, lankey guy myself but I cant bench 3 plates, in fact i bench two plates less than that, so im gonna try to take some of your tips and start implementing it into my bench press form. Good Vid Omar!

[@MrThrashnburn666]

I am also lanky and this video helped a lot! Thanks Omar!

[@AnandJ]

Nice to see Izzy from powerlifting to win featured in this video!

[@OmarIsuf]

He had a great channel

[@AnandJ]

Definitely. He's also my coach!

[@Obregon-]

OmarIsuf he still has another channel that's in own name. Hasn't uploaded in a while tho

[@RenZoneNL]

Great vid, please do one of these on the OHP!

[@iz5917]

Yo Omar, could you do a video on the Keto diet, and how it affects different types of workouts?

[@eliking3162]

Great explanation of the bench press! Hopefully help a lot of people, young kids out there.

[@ertoflp]

Awesome video Omar! could you perhaps make on about shoulder packing/proper scapula positioning. I really think it is a area that many people doesn't do properly. Keep up the good work ;)

[@Foundmymind4]

ayyy my favorite youtubers collabing. Lovin It!!!!

[@Catholic_Fiat33]

It's about fucking time he corrected that shit! I was always shocked at the crazy ass arches coming out that kid in his previous videos.

[@connordavidson2813]

I love how Omar gets so into his flow of articulating his thoughts that he has to pause to get more saliva into his mouth

[@TheMTHSYoshi]

hmm I'm built similar to him length wise (6'3) and leg drive has always been an issue for me because I feel like the bench was always too low making my leg drive almost non existent, but I'm definitely gonna try keeping my feet in and pointing my knees out. I tried the opposite with my feet out and my knees really suffered from that. I don't normally watch too many of your videos but this tip is one I am going to try.

[@Mephi64]

Aesome Knowledge Omar, u rock. Hey from France dude keep going on like this ! Cheers man

[@UniverseAZ]

i am 6ft long ass arms. Bench always felt better with close grip anyone with the same thing?

[@hamemax23]

Universe. AZ yep, same here brah

[@maxlopez439]

Yeah long arms are not as good as short arms for bench press :( we gotta move the weight more

[@rdp8148]

how is the technique different if you're a shorter guy, 5"6 for example? thx Omar!!:)

[@ravecomedical9647]

Watched a video today of David benching..he still users the technique you taught him.

[@MrWakeification]

Hey Omar, a question, that i couldnt find the answer for anywhere: Where does the bar touch the body when benching? I've been told that i was touching it too far down when benching and that it should touch the body at nips level on the chest. Doesn't look like it touches it there, when watching videos about it + when locking my elbows at 45° the bar touches my body more at the height of my rips.

[@ETagSkateboarding]

Great video Omar! Just a question, how many pushups do you recommend for warm ups?

[@natycakes7180]

Great video! I'm going to try a wider foot position for sure!

[@hugolanda1191]

Hell yeah men make a vid with david's program

[@kalm5076]

OMG this video is so good. Thank you for posting it and sharing these tips man.

[@EditsByErky]

unrelated question; but is bouncing off your chest good for strength gains? I feel like it takes a lot out of the movement, and it's not really a PR if you just bounce it halfway up and use momentum.

[@XxXnonameAsDXxX]

EditsByErky if you are really about strict stuff start from pins from the bottom position

[@604josh]

No point in bouncing. It's not a PR unless it would pass in a meet imo

[@laxraider]

EditsByErky no bouncing is not good for strength gains. when you are bouncing you are not using muscular power so you will get no strength benefits out of it. better off lightening the weight and pausing the reps. touch and go reps are fine just don't bounce it. keep control of the rep throughout the entire range for optimal strength gains

[@vasileiosperonoforos3046]

I never really understood the term pulling the bar out or bending the bar..... Does this apply to all movement or is it just to get position of the elbows? Before u start benching

[@TufaylMyburgh]

Hey, Omar, You seem way more knowledgeable than most, did you do some form of study for this? Love your work man, been subscribed for a couple years now!

[@thegman15ist]

Omar I swear your a God of lifting knowledge man, keep it up!!!

[@majungasaurusaaaa]

That sticking point with thumbless looks scary. If the rep is smooth thumbless is safe. It's the grinders where you stick during elbow flaring that are dangerous.

[@classymusic7964]

Whats cracking guys Oh Maurice offGotta turn them subs off xD Still top fitness channel of this gen

[@ablaze1986]

#teamnocalves

[@kiulin]

Can't wait to try some of your tips. Thanks.

[@BobiEd779]

"skinny boy who lift barbell, but no eat, follow path to nowhere..."

[@j8ms754]

look at him now 😂

[@akal1236]

j8ms fake natty 🤠👍🏻

[@joeygast5310]

poverty bench crew checking in

[@BlackAngel111111]

Thank you Omar for this in depth video. Just in time for another push day!

[@tUrtledpantz]

was looking at that form in his latest vid thinking WTF?! looks like his back is arched over the bench

[@user-sc1es4wz4g]

I learned a ton. My technical is garbage. The dig your traps and leg position will help I'm sure.

[@kingofdeath5600]

3 years later, he's sorted his form and juiced!

[@LuisGonzalez-rh2qm]

Would this be similar with incline bench? I prefer 30% incline for more upper chest, without too much shoulder influence.