So You Think You Can Bench Press? Expert Bench Press Cues

So you still think you can bench? Elitefts Coach & Columnist Swede Burns goes further into the bench press cues and mechanics that have helped him and his lifters bench press over 500lbs for close to two decades.
This video shows the proper setup to help you get in an optimal position before pressing. Make sure to watch part 1 before watching this episode: • So You Think You Can B...
Buy Swede Burns' 5th Set For Powerlifting: Methodology For Training and Competition (EBOOK): www.elitefts.com/5thset-for-p...
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Time Stamps
Intro - 0:00
The growing pains of changing technique - 0:26
Applying the cues/set-up - 03:11
Bracing - 5:32
Why Tragen's head is lifting off the pad - 7:17
Packing the scaps - 08:19
Maximizing position - 09:22
Tragen demonstrates the entire set-up - 13:17
Review of the set-up and cues - 10:55
Next episode teaser - 17:06
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[@Xtinkxiion]

Walking my shoulders down and reaching with my chest instantly put 20lbs on my bench. 295-315(finally)

[@eliteftsofficial]

Great to hear! Keep going.

[@DuaqsToir]

That's amazing congrats man

[@Mktgaming2023]

Great work man!

[@jewboi419]

Yeah, I can’t wait to benchpress this Friday!

[@dadbod488]

I'm stuck in exactly the same spot you were. Tomorrow is bench day, hopefully this knowledge will help me as well. Good work man 👍💪

[@notchback93]

I like how he coaches very low toned and you can see he’s really paying close attention and not rushing the person he is coaching

[@brianhickey5949]

Swede has some of the best and easiest to understand coaching I have seen and heard. Simple and effective - it amazes me that some of these I have missed or done wrong for so many years.

[@garrettgraves998]

"I've been benchpressing over 500lbs for creeping on 20 years." Thats the shit right there at actually matters dude bc most of us arent going to be invited to the fkn Kern US Open. But most of us would like to bench 500Lbs, set some state records and not have shoulder surgeries and miss work and pay deductibles! Thank You Swede.

[@user-zb3lr3ke4f]

Facts man, I want to be able to hit 2/3/4/5 on OHP, Bench, squat and deadlift in to my old age

[@Yumadlol]

@@user-zb3lr3ke4f 500lbs on ohp?

[@santiagoaguirregaraypintos801]

@@Yumadlol 2 for ohp 3 for bench and so forth

[@Alex-pl1ye]

@@pryme2013 45

[@richardcerritelli9657]

Just up your dosage not enough tren

[@dic4]

Big props to Tragen for hanging in there. I’m sure it’s intimidating to work with a legend of the game, especially on camera. Nice work brother crush some records and PRs.

[@MS-fu8uj]

Burns is humble, calm and have expert level knowledge. 💪

[@Dude0351]

Literally best bench advice I’ve ever heard. Every cue he stated made the most sense

[@jacobwhyte7267]

One of the best videos I've seen on bench press setup. Super clear and not rushed and I liked that he emphasized setting up not only for strength but for joint health and longevity as well

[@priceperez6058]

Swede burns help me get over my fear of heights and I’m a grown ass man. Burns is full of wisdom. He lives and breathes powerlifting and is invested deeply into his craft. Grateful for videos like these always.

[@ev721]

Probably some of the best tips one get get (for free). Awesome stuff Swede & EliteFTS!

[@CoreStrengthPerformance]

Always a great communicator and full of knowledge.

[@luisishere6160]

This is super decent, high quality and well explained bench tutorial out hereee mann!!🔥 im amused by the quality !! Keep it up🙌🏻 biglove & support

[@jackiecarpenter7747]

Man swede is awesome, his coaching he simplifies alot. I'm gonna have to buy his book and look into his method

[@juliancollis7794]

Swede is such a great calm guy. Great teacher, great 5th set!

[@LuckJamesWhite]

Probably the best informative video on bench pressing technique.

[@johntrains1317]

My bench went from 25lb to 500lb in 10 min using these tips

[@Wekkerklok]

These videos are filled with so many good cues and info, no doubt it'll help with my povertybench! Thanks Swede!

[@TigerHogan]

Best bench tutorial I’ve ever seen.

[@brycejohnson7894]

This helped me hit 270lbs, thanks.

[@rolandjones784]

Dude, Swede me being a powerlifter, now doing strongman, I tried this bench set up, damn, 3sets in I was breathing hard, taxed this bench set up is not joke compared to what I did before. Thanks!

[@user-fx3ou2jh9k]

So this video saved my shoulder. Thanks for this valuable information!

[@abdeldjalilbelhani6244]

Badass coaching period , thx swed and elitfts

[@kevinsingh992]

wow what a coach! really amazing stuff here 💪🏼

[@cynthianm1743]

Invaluable info thanx man

[@joseixpertay348]

Really love this and I can't wait to incorporate this tips onto my bench press..... Thank you so much boss! 💪🏾

[@helmutkrusemann9194]

Thank you very much guys for this video! You provide the beste and most valuable content out there regarding strenght and powerlifting! I appreciate this very much. Please make more videos with Swede. A So you think you can squat with Swede would be awesome. Thank you very much

[@dovahkiin23PL]

Great tips.Will try tommorow session!

[@Coltonshilanski]

Funny, my coach just taught me this last month and my bench went from 365-395 in two weeks

[@CM-ky3ow]

Kilos Yeah?

[@Coltonshilanski]

@@CM-ky3ow nope lol pounds

[@sicnarfyhael5330]

Damn you’re strong, 365 I assume being deltoid dominant?

[@ayrohhh9844]

Add 30lbs to my bench so I can catch up you strong ox :(

[@rickstark85]

Cool fake story.

[@douglas2437]

This is brilliant, thank you so much.

[@kmidst_fn5225]

Dude just killed the whole extreme arching that you see people doing in powerlifting comps. You need a bow from your feet to your scapulas, not a triangle.

[@anujpatel5573]

Great video thanks coach!

[@jeremydavis5163]

Great information boss

[@JoeMama-rz9vx]

Squat shoes have helped a lot with my leg drive. Helps with ankle mobility issues.

[@Pibodabo]

That bracing cue is genius!

[@timothysalecky3016]

hoping to try some of these out, always looking to improve

[@stoempert]

Great stuff 👍🏻

[@nilo7727]

Yes can't wait!!👍👌👏💪😎

[@adamspeckert7296]

Awesome video

[@jamesboyle8229]

Thanks super informative! Wish I had known this years ago.

[@TheSiliconeslick]

Very good video!

[@theswede5402]

Very good advice.

[@666ofdoom]

I needed to watch this

[@sebastianmarko4273]

Thank you for this!

[@eliteftsofficial]

Glad it was helpful!

[@mr.starly2423]

Very educational video for health fitnes

[@soybean70]

Cool coach.

[@bolterboy]

More Swede!

[@666ofdoom]

Great trainer

[@splintchesthair100]

Good coaching

[@nilo7727]

Good shit Swede!!!!👍👌👏💪😎

[@capswole81]

This and you’re previous video helped out a lot. Very applicable info. Thanks a lot!

[@jaggirl]

Not sure why I'm here. But it was certainly interesting.

[@marcusr2392]

My upper back have always been very loose when I bench so I really tried to fix it with cues from this video, and I could feel a lot more triceps than I normally do, I never get sore triceps after bench press only in my chest. I'm thinking that my usual way of benching put way more emphasis on my chest, so my triceps get fatigued first now that I changed how I do it. Looking forward to improving my form and getting stronger

[@X11CHASE]

You should be isolating triceps as well in the first place

[@edgarbolden5742]

Question for you. Do your strategies work for the Incline Press. I don't do flat bench but does work for the Incline

[@manicmandownup]

Are his wrist bent too much on the lift? Would he benefit if his knuckles pointed to the ceiling more...

[@hugodogobob]

No I don't, this is why I'm here. I can overhead press more than I bench. I suck so bad at it. *Edit* I know I'll lose the pin or whatever it's called but I was watching this before going to the gym. I use to struggle to rep 60kg. Got up to that after following this cues and did 10 reps easy. So I went to 80kg got 3. Got a bit too excited and rushed to 90kg after a short rest and almost got a pr. I think I would have got it if I took a proper rest. I can't thank you enough this literally changed my entire view on bench and I might actually enjoy doing it now!

[@mjkaenima]

Is it normal to have neck pain after doing this technique? I've done it 3 different days and each time I'm sore in my neck and traps

[@donutfitness6324]

You guys have to do more deadlift ones with Timmy

[@cflasch75]

I just got 435 like an hour ago. Can’t wait to try this and see if I can get the vaunted 500

[@badaboom8843]

wow

[@mustang8206]

So the driving back with the knees is down during the entire lift not just for the press

[@chiii2399]

Can someone please articulate what he means to “reach” I refuse to add plates until I’m fluid so I don’t bum my shoulder

[@konerlad]

What do you think about benching with your toes only touching the floor? I’m 6’5” and have a hard time getting my heels on the ground using a benches at commercial gyms

[@sethticer5108]

Perfectly fine, he likes doing it that way. Some powerlifting federation require feet flat, but if you’re not competing in those then it doesn’t matter

[@odn7769]

Isnt the bar racked to high for him? He cant unrack it tight this way?

[@badaboom8843]

carrottop lookin swole ! nice vid guys !

[@michaelbbarefoot]

I’m sorry if I missed it. But what does he mean by reach?

[@michaelbbarefoot]

@@pryme2013 thank you so much!

[@CankleCankle]

Swede the kind of dude to wear his lifting belt to the grocery store

[@two6_677]

Question: When I max bench my butt seems to lift a lil like half a inch or so, is this bad and need to be fixed as it still needs to be in the bench or ok?

[@two6_677]

@Xayviyah was thinking the same. I just have a mentality where I try to perfect my technique so bad that I want everything to be on point

[@two6_677]

@Xayviyah facts lol

[@ItIsAllgood1219]

I just benched my pillow, it's a start.

[@michaelc1541]

I always struggle with getting on my traps since my mobility is garbage. I’m hoping a few of these queues and set up techniques will help me out.

[@hokiepokie]

Warming up my shoulders with band pull aparts, shoulder dislocates and face pulls before I start bench pressing always works wonders for my shoulder mobility.

[@michaelc1541]

@@hokiepokie thanks for the reply. I was talking more about my thoracic mobility being bad, not my shoulders though. My spinal mobility as a whole is terrible but I’m definitely working on that. I do band pull-aparts, dislocates, and cat-cow before I bench.

[@hokiepokie]

@@michaelc1541 Aah gotcha, bad assumption on my part. Seems like you're doing the right things then, good luck mate.

[@michaelc1541]

@@hokiepokie no worries man, assumption or not you tossed out a valid and helpful suggestion. I appreciate you taking the time.

[@jefftam4044]

Sorry to be a n00b, but what does ‘reach’ mean in this context?

[@redshift1976]

Tight, tight, tight, tight, tight, tight,tight, tight, tight, tight...

[@realbmoredrew]

“We weren’t really meant to do this” speak for yourself Swede! Sincerely, short arms and big belly.

[@CazualKng]

Does your powerlifting program have a whole training split?

[@CrazyLocoInsane1]

Man I have always just laid flat on the bench press and just pressed I guess I have been doing it wrong for years lol

[@Aguynearu]

Yup. You need a slight arch.

[@marcpeyton756]

I just tried to use this method during today's session. I couldn't... This shit is harder than it looks lol. I struggled with the same things the kid in the video did. Walking down the scaps + reaching with the chest. When trying to 'walk the scaps down' I felt like I was just wiggling on the bench without actually moving down the bench. When trying to reach with the chest I just lifted my ass of the bench. Gonna keep working at it tho.

[@derekdavidson6738]

Can someone explain the “reach” cue he tells him to do? Is it trying to reach the chest towards the bar right before the descent? I can’t really tell what he does on that cue? Thanks in advance

[@derekdavidson6738]

Nevermind, a good explanation came near the end.

[@SethAKPI]

John haack was developed to bench

[@dilangray9092]

I think we'll add a lil more, puts on a whole nother plate...

[@ottowelt4378]

25lb Plate tho

[@harrynut3044]

I thought the woman benching was Mrs. Garrett from "The Facts of Life". On a serious note, PREMO Instruction on how to Bench. !!!

[@stevemass8523]

I think he should squezing the bar harder not letting the wrist band bcs it Makes him tuck the elbow lose power at the bottom with Heavy with hes going to flare to press it up so why dont squeze the bar and a little more elbows out negativ knuckols up Idc what everybody says lick me .

[@Aguynearu]

Flaring is only effective if you grip wide. The demonstration , the guy was having a close grip, therefore he has to tuck his elbow more to engage triceps . Wide grip you don’t need to tuck because you will use your lat more

[@jameskearney5677]

How many of y'all also love Swede's program?

[@c.d.8397]

I've used it for a couple of years and recommend it highly.

[@juice9767]

I thought he was George Halbert for a min

[@jodencro]

Some athletes I've trained finish a bench technique session defeated thinking. " Wow ive been doing it wrong for so long" I always have to say, " But did you die?" Haha!

[@JeromeONeill]

Chest to chin is another way of cueing reaching.

[@SerratusAnterior]

I miss the barbell bench press

[@jordan3192]

When they put an extra plate on it annoys me cos the coach puts it on the correct way and the student does it the other

[@ahols91]

dat ginger guy needs a haircut :-/

[@tragenmoore9955]

My hairs brown

[@dilangray9092]

@@tragenmoore9955 is it curly...?

[@samdajellybeenie14]

Please just zoom the camera out, stop moving it around with him if rocks back and forth when he talks - giving me a headache.

[@Gobbles231]

Dude is out of breath just standing there.

[@richardcerritelli9657]

Another great exercise to destroy your elbows

[@sicnarfyhael5330]

Why are you struggling to breathe after every sentence?? 🤔 are you ok?

[@wastedboosts512]

A previous injuty

[@sicnarfyhael5330]

@@wastedboosts512 what was it and when if you don’t mind me asking?!

[@leevancleef358]

I think this is WAY too much information...Id be like..Ya know what?I think im just gonna build the fuck outta my triceps for the next 6 mos..Blow up some big numbers and when you tell me everything Im doin wrong...Illjust go do more triceps...its like OVERCOACHING goin on here