Bench Press for Maximum Muscle Growth | Targeting The Muscle

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[@blakewilliams1478]

The biggest lesson Dr Mike has taught me is that I can still say horrible vulgar things online after I get my PhD

[@formdoggie5]

From my experience dealing with PhD's, the only thing they can't say after attaining one is, "I don't know."

[@Steven-bq5fu]

Tenure is a beautiful thing

[@JohnnyBalazo]

If anything it gives you more reason to

[@bilders6701]

Grab the shit!

[@gerdsiebern9648]

Better this lesson, than no lesson.🤣🤣🤣🤣🤣

[@greggraves798]

Dr Mike is one of a small group of KZbin Coaches that not only enforce fundamentals and technique but also that everyone has their own "Goldilocks" variations with in those techniques based on how they are built and capabilities and promotes finding those sweet spots. He truly wants everyone to be successful in their fitness/lifting journey and I love his sense of humor. Huge respect and absorb his content.

[@Fitlikesosa]

I agree

[@RenaissancePeriodization]

Thank you so much! The ONLY reason I'm in this industry is to help people. And what's wrong with acquiring a few (dozen) Lamborghinis along the way? - Dr. Mike

[@kuteee9077]

You truly are stupid.

[@greggraves798]

@@kuteee9077 wow! What are you 10 years old?

[@jal8631]

@@RenaissancePeriodizationnext level, Bugatti

[@rekabthebaker6584]

Guys take notes! To stimulate hypertrophy you have to control the eccentric and develop a kink.

[@RenaissancePeriodization]

Yesss. Especially if you want to do your BEST at stimulating it. - Dr. Mike

[@zakreiner2469]

Dr Mike's sense if humor is so ahead of his time. What an innovator I love this guy

[@Swadaable]

Yeah... I always have this feeling that he's dog whistling brah.

[@zakreiner2469]

@@Swadaable to who ? Lol what's his secret message

[@Swadaable]

All kinds of truckers maybe? Idk, it's just a feeling.

[@shyheimparker3357]

Plot twist he’s not joking 🤣🤣🤣🎉

[@wasda2]

I want Dr. Mike for Christmas

[@tristantaylor2843]

Have you tried looking at your local truck stop?

[@itachi6336]

don't we all

[@crueej]

Get in line bud

[@antoniopena3254]

🤣🤣🤣

[@gwyn1723]

Legend has it if you spin 3 times in the gym saying Faygo each time, he appears from the Dumbbell Rack

[@autisticplane8066]

Mike, as previously stated "its an honest living." Dr. Mike learned his arch technique from the truck stop.

[@RenaissancePeriodization]

You can learn so much if you just open up your .... you know the rest. - Dr. Mike

[@sifutsk2974]

😂😂😂😂😂😂​@@RenaissancePeriodization

[@BKDltd]

Mike might be the funniest guy in the fitness game 😭😭 great mix of comedy and quality information

[@randell1992]

he definitely is fam 🤣

[@braroydav1990]

Please never change. Your humor is as important as your knowledge to me

[@tydupont8084]

That opening monologue was legendary

[@josiahslate7374]

Came for the Bench Press, stayed for the rough trucker fetish.

[@ChrisPBacon072]

Seems like I'm studying for the wrong job :(

[@kebabylon]

@@ChrisPBacon072 it weird and forced comedy - dont encourage it

[@bobboberson6664]

@Ham you're a lot of fun. I thought it was funny, move on.

[@josiahslate7374]

@@kebabylonclam down Hamid, don’t get your panties in a bunch

[@Der_Richiee]

@@kebabylon that's what I'm here for

[@killxswitch]

Glad to hear some push back on the "don't flare" advice. I've benched with elbows and scaps tucked for years. As I went up in weight (not even that much) my shoulders felt worse and worse until I finally had to see a doctor and my biceps tendons were torn. After healing I stopped benching that way. I bench super-flared, basically a guillotine press, I have to use less weight but I feel it a ton in my pecs and my shoulders feel just fine. Obviously more tucked works for some people but not everyone.

[@wellscraft]

Thanks Dr Mike! I really needed the laugh today. Not only good info, but making people laugh. You're a good dude.

[@mihailmilev9909]

Lmao it was crazy. Yes I love Dr Mike

[@kevinm7523]

Ive spent 33 years lifting, I try to explain the complexity of lifting and the complex coordination of muscle groups and skeletal system as well as the the complexity of physiology/ chemicals/ hormones and nutrition etc... to people who are new at lifting or especially people who think others are just lucky that they are skinny. What most people just can't seem to comprehend is how many different sciences and how much knowledge true life long lifters need to learn and absorb to be even relatively successful at meeting any of their goals

[@rubick2363]

My chest tearing apart reminds me of my time hanging out at truck stops as well. Thanks for the reminder, Dr. Mike!

[@ziwuri]

I have so many questions

[@bluesky-gj3rs]

This is the best guy i ever saw in KZbin . You literally can see who can teach you and who pretends that knows how to teach

[@Buddy330]

A good queue that I recently learned is to slightly squeeze the bar, as if you're trying to pull your hands together, during the entire movement. Really helped fire up my chest. Had to drop the weight to practice the queue but it really helped. Did just two sets to test it and was sore the next day.

[@akbananachucker2441]

Yes I forgot about this. Heard it a while ago. Hope I remember to try it tomorrow

[@rstarigan]

Wdym by pulling the hands together? Like a reverse fly? I usually do the diamond palms angle and cockscrew the grip, but I dont know about your cues

[@akbananachucker2441]

@@rstarigan no it's not in reverse. It's pushing your together to create more chest pump. Kinda like a fly press

[@davorzdralo8000]

You know, I think this is the first time I've ever seen someone write queue instead of cue. I've seen people fuck up queue in my different ways, but never in reverse like you 😂

[@luemoua2640]

I thought it was to cue pulling the bar apart or try to bend the bar not pulling together? Never tried pulling hands together. Imma try that in a bit.

[@conormcgregorwasnevermyfri1984]

“A piece of meat in the wind” is a great description

[@RadicalSelfImprovement]

My powerlifting coach believes everyone should do the exact same.. I ended up with 2 injuries during bench pressing the past year.. I'm going to play around and find my own favored position based on what you taught us in this video. Thanks Mike.

[@ibnzuhr8722]

Dr. Mike is hilarious. Can’t get enough of him. Great content.

[@joed.4038]

Been lifting for yrs some off, most on for last 20. I learn so much from Dr. Mike! Thank you sir for your content.

[@James18102]

I did my push session today and did bench press using the tips from this video and have got way more from the bench press regarding pec stimulation than I have since I started training 17 years ago. Thanks Dr Mike

[@medman6649]

Skip to 1:30 if you don't want to learn too much about Dr. Mike's personal life.

[@davisjames8484]

I never skip the Lore.

[@RedditRewind07]

Dr. Mike i found you a couple weeks ago and i can honestly you are the best fitness youtuber/influencer i even encountered. You are amazing, funny and your explanations are on point. I am slim, 177cm, 69kg(was 60kg before going to them gym) and i always felt that i am missing many things woth my exercises. I've been following your tips and i can say i feel amazing, lats, chest everything. You are amazing my dude, thank you so much and never change!

[@89Valkyrie]

The BEST freaking explanation I have EVER heard in my entire life!

[@gabrielskalitzky5648]

A tier. Took me one set and my shoulder pain immediately changed to tricep stretching. The number of bullshit videos I've watched, and Dr Mike saves the day. Incredible.

[@lominefe]

Every video I watched about how to perform bench press had a different technique, and everyone was always saying this is good, this is bad, do this, don't do that... you're answer is the best...move around little by little and I found the perfect position for my body....there's a reason you have a Lambo.. you deserve it 😅... thank you Doc

[@WiscoMTB37]

You are one of the only fitness dudes that actually make me laugh. Your intros always get me

[@mattcarlson1052]

All of RPs videos are great, but this one is special. Fantastic coaching and... just hilarious

[@robyferdinan5322]

90% Fitness Influencer teach a wrong way , but not this channel . We so love u Dr Mike ❤ . Love from Indonesia ❤

[@lucasvarley9764]

This is great stuff, thanks for posting! These tips are useful and educational. I was wondering if you could answer a question for me. Have you ever used any of these custom meal plan tools? I got one from Next Level Diet to help me add some muscle and I actually like their plans. Was just wondering if you've heard of or tried any of them yourself. Thank you!

[@domepiece11]

🙄

[@kozmo7]

Holy crap at the bot spam likes Batman

[@MicahSmart]

Incorporated these tips into my low incline press today and my chest was destroyed in the best way possible, especially with the brief pause at the bottom. Thanks Doctor Michael.

[@weshowarth1520]

This is the most useful and helpful explanation of bench pressing for hypertrophy I’ve seen. Thank you!

[@Djdkdkdndkzn1]

I love how he actually gives real advice instead of «arch, retract, elbows in, full lockout» that everyone says but comes unnatural to most & is revolver around powerlifting, not chest development

[@ricardobocicaut2600]

I love Dr. Mike! Best channel ever…funny and useful! I got so much gains thanks to Dr. Mike!! 💪💪💪

[@clamum9648]

One good tip for bench that I've heard and tried and it's good, is pushing your hands together on the bar. Obviously they won't move, but it just increases the pecs contraction noticeably for me. Man I wish I could bring the bar all the way down to my chest (or stretch all the way out at the end of the eccentric for flys). I found when I started lifting a couple years ago that my (right in particular) shoulder would hurt after chest day, and not due to soreness, it was a kind of dull pain. Both shoulders, but particularly my right, is jacked up and kind of "pops" or whatever when I do lateral raises, usually when it's getting close to my side after coming back down. Or when I do bench/flys. It'll even happen sometimes when doing regular cable rows. You can feel whatever it is if you put fingers in the center-front of my shoulder. It doesn't hurt at all when it happens, and it'll happen during the day depending on how I move my arms, but it's no problem because it's not repeated and there's no weight involved during the day. But I've found that if I don't come all the way down during bench press, and don't open all the way up with flys, that it mostly doesn't happen and my shoulder won't hurt afterwards. I'm scared if I ignored it that my shoulder will eventually sh!t the bed. No idea what's wrong with it, but from what I've read about shoulders, it might be due to my total trash posture for three decades or so (and my shoulder isn't centered in the socket due to imbalances?). My posture has actually gotten noticeably better since I started lifting but no change at all to my shoulders.

[@NoMoreMyFriend-S]

I have exactly the same as you described. Most of the time it is there, but at other (lesser) times this does not happen. Could this be the biceps ligament (right word?) that pops in and out of its place? It was worse for me when this 'ligament' was inflamed from exercising too much with too heavy weight. I got it explained by the muscle fibers being too 'swollen up', pushing this ligament out of its place and it needs to find it's way back into the 'leading space" it belongs into. Supposedly it is not dangerous if not inflamed. Sorry for not having the right words in English to explain this better

[@austinhowley3907]

Me too. I’m taking a break from barbell benching but dumbbell benching and barbell incline benching don’t make the pain at all! I’ll return to flat barbell in a few months and see if anything clicks.

[@painfreemovements]

Thanks doc! Your tips are the best. Thank you for helping me become a smarter coach to my clients, and keeps me open minded

[@Andrew10107]

This guy is one of the best on YT hands down. 👍🏻

[@natedog380]

Dude that intro was fucking legendary

[@JohnJohnson-hl4fv]

Two of the reasons I watch your videos is because you always have me laughing, and you have a fantastic personalty.

[@luemoua2640]

Thank you Mike! Ive been doing chest press with wide grip/ flared elbows. People say im doing it wrong but for some reason thats the only way i can actually feel the pump. Shoulders dont hurt or anything.

[@alicanyalcn90]

You are one of the most beneficial baldies in the planet Mike we appreciate your shine

[@mrlarrybobjr]

This is great info for those who listen. I work out hard with my wife. It was awesome and interesting to learn with her that we move different. I apply these techniques with her constantly for all the different types of exercises and I watch her to see where we are different in our range of motion and comfort. We strive for hypertrophy with out joint pain. Burning… yearning… for burning… then fail. Dude are done with those 10 pounders?

[@stosta123]

This is my favorite video on the internet. Was a bit hard to choose from the entire Dr. Mike collection, but I think this is it now.

[@Crazytaru1]

first time hearing an argument against tucking elbows but it does make sense, i enjoyed the video, valuable info

[@CredibleHulk10]

I am still dumbfounded to find that people are willing to be so clueless and ignorant to press the "thumbs down" on a Dr. Mike vid. What kind of pain have they had in their lives to be so broken?

[@jamessmith-hq5mr]

While every other "fitness" channel is still milking the Fraud King for clicks , RP is putting out legit content. Thanks, Dr. Mike.

[@jeremybrown9273]

Lude, and informative. Its what i expect and love about RP YT videos.

[@mopup5923]

Well would you look at that, I was benching correctly all this time. 🤔 Exercise is not generic and Dr. Mike always drives that point home, you gotta play around with movements and tweak them to what works best for you. 💪🏽

[@SokTamo]

I so happy that I found your channel. First video that brought me to your channel was your debate with Menno about high carb and keto. Thanks for sharing great tips. 🙌🙏

[@jamesogorman3572]

Great video. I've been overthinking my bench form alot lately especially elbow flare and my bench has suffered.

[@Double_deuce22]

Thank you enforcing the everyone is different. When people ask for tips I am glad to give them tips but I always close with do what works for you. I stress avoiding elbow flare for people not familiar with controlling the weight while doing a proper bench. I explain that later on when they become proficient with controlling the weight they may find some elbow flare is better for them. For me, after I tore my pec tendon in a spartan race I have to really concentrate on avoiding elbow flare. Again, for me, there is an obvious added stress when my elbow flares. Great videos!

[@ashtongriffiths8373]

Lower Bench hook location was actually a great tip

[@arclyte1859]

They key takeaway is that if the movement doesn’t feel right, you probably need to adjust your position and / or the weight. Ignoring your body’s cues can lead to injury. Pectoral ruptures suck!

[@Sinsofcarolina]

That “high school football program bench technique” is exactly how I started, why my shoulder is fucked, and why I spent a decade with an under developed chest and huge traps. Proper technique should be taught in schools, not “get that bar up!” reinforcing any means necessary

[@beaucarpenter4688]

Best tip I've seen on arching.

[@Sera79]

You rock! Love the sensible advice Dr. Mike! 😊💪🏋️‍♀️

[@chrisbreakingbanks]

This video changed everything for me.

[@seijuro13]

Oh my god, from 9:00 - 10:00 is probably the biggest golden tidbit in any video. Thank you Dr Mike.

[@lsporter88]

Really great detailed technical instruction.

[@halfdead4789]

Dr. Mike that comment at about 5.5 minutes in about us, the audience, being intimately familiar with the length of our fist came out of fucking nowhere and struck home hard. Well done, sir.

[@kiddfamilyfarmllc9962]

Just got my MRI back. moderate to severe arthritis of the glenohumeral joint (the "main" shoulder joint), breakdown of the cartilage that forms the "cup" of the shoulder joint, and tendon inflammation and fraying, or partial tearing, of three of the four rotator cuff muscles. Finally there are some changes to suggest adhesive capsulitis, or inflammation about the joint capsule . I do not have pain with any lifts.

[@caciowskij768]

That's the exact video I needed right now

[@gregormayr2032]

So glad that i found this Video! Didn‘t feel comfortable on my bench press. Always thinking about „are my ellbows correct“ „where does the bar has to touch my chest“….and so on! Next time i will play around following your tips and hopefully free my mind and be able to concentrate on my press! Thx a lot! Greetings from Austria!

[@NoMoreMyFriend-S]

Servus!

[@davidcook7339]

Can y’all do Cable Chest flies at some point, please! ❤️

[@rohitdahiya350]

Thank u sir. I was waiting for this for quite a long time. Love u from India 🇮🇳

[@Anduehan97]

those first 90 seconds were a trip, you do you man 😂

[@tomd4748]

I switched to the Mentzer advice a while back- closer grip, elbow flare. Results noticeably better than wide grip.

[@thischannelhasanameright1954]

Great instructions, hope you will stop smoking and other weird addictions tho, be strong!!!

[@kuraryuX]

Dr. Mike will always be my favorite 🤣🤣😂 my problem with bench is that right after i warm up and go to my working set when I start my bench, unrack the weight and bring the bar down it seems like im doing a negative on purpose but in reality I'm just trying to bring the bar down and right after i perfrom my first rep Im good to go and moving the weight like " normal"

[@garymurfee4290]

Great job, Mike-especially on mindset

[@kes2106]

I can’t imagine what it’s like for somebody experiencing the intro to this video if this is their first exposure to your channel

[@WhatIfJojoSiwaWasGay]

The first minute and seventeen seconds is a man firmly committed to a bit that isn't actually that good. Respect.

[@blizzyblaze97]

Lol I love this guy 😅😅 not only good information but you’re a funny guy too!

[@arthurpatel8933]

Lol. You want it, huh?

[@blizzyblaze97]

@@arthurpatel8933 bruh what…? Nah fuck off with that weird shit, idk what kinda miserable, self-loathing life you have but it’s not my fuckin problem, and I’m not bout to be disrespected by you, I suggest you sit tf down

[@arthurpatel8933]

Lol. Kermit the frog ass trying to tell me what to do through a screen. Chill cuhh. No ones asking you to come out today.

[@Cooowop]

Excellent vid. Ty King. Been experimenting alot with barbell bench recently and oddly enough i find my pecs to activate much more from close grip (which was stated as a possibility in vid). Never heard any1 else suggest that so i didnt try until recently. Tyvm

[@dimitryvesensky8165]

Useful as always! Many thanks!

[@theswede5402]

From now on im gonna start looking for Mike late at nights at truck stops.

[@blackescobar269]

The best doctor ever!

[@faustomarini1888]

Great video Mike thanks for the info

[@phreshian]

I stay coming back to the realest bench tip video on the internet. And the funniest

[@ditz3nfitness]

Perfect in time for push workout tomorrow morning!

[@L0ook4me]

Watching your videos makes happy cheers❤

[@thomasroberts7588]

I love the elbow flare/tuck section. It's one thing that's disgusted me about bench "advice" for a while. And 9:11? GOLD. And, YES... Controlled explosion on the concentric.

[@Vsevolod3788]

Turned out powerlifting style of bench press is the optimal way to go not only for strength but for hypertrophy as well. I was saying that from day one and no one believed me lol. Everyone was saying you get less stretch in retracted position which is clearly not the case if you try it for yourself. The only stretch I feel with a flat back is in my shoulder joint.

[@Decilag]

I can only feel my chest and feel it stretch when im doing it powerlifter style, only thing Im always unsure with is where to touch my chest with the bar and if I always manage to hold the same elbow angle, but I would have the same concerns with a flat back anyway

[@frysebox1]

"Powerlifting style" bench gives me mental images of the exorcist movie arching to attain 1/2 ROM, not a slight arch to set your back and shoulders correctly 😅

[@kelgbrown007]

Also remember, the leading muscle typically receives the most attention. Powerlifters arch back to shorten the distance the bar has to travel, but also it places your chest in front of your shoulders. Chest in front, more chest activation. With flat back, sometimes your front delt can be more dominant than your chest

[@liamsloan5410]

@@frysebox1 most powerlifters can't arch that much. It's only the ones that end up in clips that can do that. Clips are not representative... that's why they get clipped

[@Alleyezonjimz]

You're really funny, and a god (good?) teacher, thanks for this video! Perfect.

[@jameswhelan1462]

Top notch advice and top notch comedy, well done sir 🤝.

[@Masterscotts1]

I find that grip width should be generally determined by clavicle length, but whatever works for the individual is best

[@lionace1625]

I look forward to visiting Uranus through these tips!

[@alejandrocamps3864]

I love this guy! Badass the best on KZbin

[@neevshriker9458]

Thank you dr mike great video❤

[@corey251]

Great info all around !

[@Mikey__R]

At my old gym, the pegs on the bench were fixed, my arms are so short I couldn't reach without help from a spotter. So I mostly did dumbbell press and overhead barbell press instead.

[@nakedsnake2669]

Mike, thank you, brother. I appreciate you. Love you, man! Especially for the helpful tip on crushing balls.

[@akultisgod5538]

this info is precious. can't believe its free. good jokes too.

[@lorenzovrolijk]

"ah cool, a bench press vid, surely I can watch this one while my girlfriend is in the room" 1 minute in: - struggling with sexuality - pornography addiction - smoking - late-'80s-homo-erotic-story about truck stops - zero bench press stuff

[@paulgee521]

Really good stuff, Mike.

[@ddavidjeremy]

Coming Soon: "Inside Dr. Mike. Targeting The Truck Stop Series" I for one can't wait.

[@8CIC8]

Thanks for the tips. I hope you get the ravaging you're looking for...

[@LyndonEA]

Such good advice! Does the exercise work well for your? Can you do it pain free? Then do it!

[@JES8SHRNDZzz]

Absolutely mad respect to Tha Doc.

[@jackemarleeyoung]

Best part about benching, is the massive back/lat cramps that occur mid set.