So You Think You Can Bench Press? | Setting Up For A Big Bench

[@manicmandownup]

Big props to this young guy for driving all that way and sleeping in his car...dedication and hard work!

[@ogre36]

That Reach cue is something I’m definitely incorporating immediately.

[@user-nt4sl5hp5m]

I'm new to benching and didn't really know or understand how to properly setup. This entire time I've just been watching the forms of powerlifters and trying to mimic what they do. After constantly feeling aches on my traps and neck from benching, I thought I was doing something wrong and had to correct my setup. So I searched and watched over 20 videos on the bench press, but couldn't find anything about the setup. Everybody else talks about proper form, scapular retraction and depression, hand placement, bar path, leg drive, and all that. But nobody talks about the actual setup or explain it fully in detail. Finally, I found a vid of someone actually explaining it. I plan to use these cues. Thank you.

[@Xtinkxiion]

Been in the weight room 10 years and I've never heard bench setup explained so well

[@bobbyhughes7564]

I really appreciate these "So You Think You Can xxxx" series. I always learn something every time I watch

[@Marniuhhh]

You can really feel the tightness just by hearing his voice during his setup.

[@stevesedgwick5789]

I like the Swede, he coaches well, demonstrates and explains thoroughly.

[@shaundonovan2193]

Swede and J.M. videos are like a Master's course in Bench Press. Thanks for the videos Elite FTS

[@danielrushford4393]

Now my bench will go up 200 thanks Swede

[@danielrushford4393]

On a serious note, now I know how to set up my legs so thanks elitefts for always putting out good content

[@maks-kp7bx]

tell me now. How much your bench went up

[@taylorsj13]

Man, what a difference this set-up makes. Before, I had trouble keeping my butt down and maintaining a good arch over the whole set. With this set-up, I'm so tight my butt can't really lift up much and my arch is higher and staying locked in. Good stuff, Swede. And for the record, I have decent cardio and I was definitely breathing a little heavy after practicing this bench set-up. This is not an "easy" position to get into.

[@kale11111]

The young dude looks like a background character from Tony Hawk's Pro Skater 2

[@tragenmoore9955]

No u

[@kale11111]

@@tragenmoore9955 in my dreams

[@robertrosin5145]

Swede is an encyclopedia of powerlifting knowledge

[@sakingshiro]

This is the video that finally helped me feel much stronger on bench. Thank you Swede Burns and EliteFTS.

[@carlosyt2]

Omg bro thank you so much. I'm a newbie and after months of searching and watching KZbin videos on form, I'm slowly learning more and more how much each muscle, especially Lats, are such a big part of the bench press. What helped me is the pinky on the ring, and the bringing down of the Lats, the wall of the scaps, and lastly the reach of the chest. Thank you so much. When I bench now, after watching your video, I feel like I have good form. You made it click for me. Thank you so much

[@lucassnethen4032]

Swede breathes like he weights 100lbs more than he does

[@Jmack7861]

Just tren, goes away after you stop

[@shinjig]

@@Jmack7861 stop like Rich Piana did...

[@masonnowak5660]

Nah it's just that ASMR microphone quality, makes it sound way worse than it is.

[@AspireWu]

Mason Nowak ehhhh, I don’t think so

[@Jmack7861]

@@Lukas-og4vv just fucks your cardio temporarily for some reason, same way gw temporarily raises it

[@METAL__MECHANIC]

Great vid. Definitely going to be re-watching this over and over. Tried this today. Way harder then Swede makes it look, I've always been a more flat backed bencher. The pulling the scaps down and driving back is the most awkward part.

[@jakester5382]

I still find it so cool that I’ve bumped into this man at a meet before😂 Very knowledgable and I can watch his videos all day! Keep them coming!

[@lewiswilliams4224]

Great video, love seeing Swede teach. All elite FTS videos are enjoyable, but this one does an awesome job on the set-up.

[@andrewchambers9282]

Thank you at @swede burns so many great cues and really clear instructions. Great video.

[@helmutkrusemann9194]

The wait is over! Finally high quality content from the best of the best in the business! Thank you EliteFTS and Swede! Please make a so you think you can squat video, PLEASE! The old one with Matt "the point is" Wenning is garbage. Swede is the man! Thank you. I appreciate your content

[@dillonbedell362]

Such a good setup video. Thank you Swede !

[@AnthonyMazzarella]

My bench press was always my worst lift because I could never stay tight. I used this setup oh my God it's nice. I stay super tight. I'm not benching more weight but I'm benching with more consistency. If I can do 5 reps of a given weight I can do that 5 reps all throughout the workout instead of failing on my third set but then having an easy time on my fourth set for some reason

[@jasonalexander2942]

Great tutorial. Info presented here is priceless.

[@grizzlymanverneteil4443]

Love seeing Swede in some videos

[@CaptainCookies1000]

ngl...this vid was actually really helpful. keep it up fam

[@duckslayer11000]

Driving long distances and sleeping in cars says so much about his work ethic.

[@bobcooter]

Can't wait to try this, haven't come across the "reach" que before, makes a lot of sense.

[@bennygilligan]

Absolutely quality advice

[@skude3]

Swede is a really good teacher

[@jz8299]

Thanks for this. God bless you fine people.

[@hfcdocsis]

That was one of the best how tos I've seen

[@eliteftsofficial]

thank you!!!

[@Rocket4ce]

Thanks for the emphasis on leg setup. High level!

[@DrStevenHorwitz]

Thanks. You are a great teacher!

[@teepressifer]

Nice job Swede

[@jodencro]

Great video. Very nice topics of human biomechanics.

[@papashuk26]

My new recovery day activity-10x10 set up only- explains why my bench sucks way too comfortable!

[@jmgoldman1]

Awesome words of wisdom. This video really helped me and I got a huge pr today. Thanks!

[@johnpage6583]

Swede ready to go at all times with wraps and belt on.

[@grizzlymanverneteil4443]

Can't wait!

[@jauume]

Seriously underrated video

[@Moostachioed]

Great tutorial.

[@EvanYoungMusic]

Can't wait to try this set up in a few days when it's chest day again.

[@Austin_Powa]

Damm I can’t breathe watching this video 😂

[@StandGroundGunsOut]

Imagine u have never lifted weights and now watching Swede Burns, just by explaining the benchpress set-up and making three reps with an empty bar, almost being out of breath for 14minutes :)

[@Procharmo]

Bracing properly with no weight is just as hard as with weight. The position and tensing of the body done properly takes effort. 💪🏾💪🏾💪🏾

[@jamesj5469]

I really like that shirt Swede has on

[@speedyben]

My bench doesn't suck but I have definitely picked up a few tips from this. Great vid!

[@anthonyshaw8308]

Did his back crack? 😂 3:25

[@tragenmoore9955]

It did indeed

[@michaelderenne9838]

Damn teacher is huffing and puffing and sweating just laying on the bench.

[@JavierViramontesR]

The fact that kid is named Trajan!

[@tomkekelis4747]

Great content.

[@jameskearney5677]

I agree with Swede that Bench is the most technical. My theory is that you are adding another implement. For squat and deads it is just you are the bar. For bench you are, obviously, adding a bench to work around/with too.

[@dic4]

Swede looks like Fred Durst all grown up. Great video!

[@ArronLukeMusic]

Swede, great video! Two quick questions 1. Paul Carter says you should never retract the scapula. When you say pack the scaps I assume this isn't retracting them? But rather pushing them into the bench? 2. I benched 245lbs the other day, however, when I got half way up my back spasmed. Is there anything you'd advise to do to prevent this before benching? Thanks!

[@francisyang5863]

why would you not retract the scapulas? Its just basic form for safety and stability

[@xPRINCE10]

The level of cardiovascular exhaustion this guy went through from just setting up for the bench is INSANE! He need some good GPP work dude!

[@davidmb3376]

A proper bench setup is very tiring. I wouldn’t exactly call it “cardiovascular exertion” though

[@grizzlymanverneteil4443]

@@davidmb3376

[@swedeburns]

Maybe you should learn how to set up for bench press. Hahaha

[@MrSpicabooo]

im 165 and all i want is to hit a 500dead and 3 plate bench, i still cant frickn get my feet comfy on bench ever, commercialgymbenches so narrow and slick

[@thecourtjestertcj7002]

David Delgado try bringing a shower/ bath mat (the rubber non slip stuff) to the gym on bench days instead of a towel, you look like a weirdo but you will stick to the bench like glue. 👍

[@tylerwatkins6641]

To look less like a weirdo just put bands around the bench long ways. One running the length of the bench in each side that each side of your scapula and butt will rest on.

[@giovannifiorrosso6053]

Why does my lower cramp in this position

[@willy.kilograms]

Many great tips for benching in this video ! Also another great tip do cardio !!!

[@bobbym491]

I added a lot to my bench from going pinkies just inside to ring fingers on rings... I'm also 6'2 250 with really wide shoulders but guys make sure you don't grip too narrow, you need to find that balance of using triceps and chest/ shoulders... it's all about arching solid like he said reach the chest to the bar. He didn't mention this but squeeze the hell out of the bar like you want to break it. Staying tight as hell, squeezing the bar are key, learned this from Ryan Kennely, you'll be moving 4 plates before you know it. (Drug free too).

[@Mr.PotatoAWESOMEFitnessTips]

That kid reminds me of a young Cpt. Kirk hahaha

[@thomasgreen1557]

I try to follow these steps along with Dave Tates (basically the same tips and cues). And as soon as I start using working weight. I get lower back pain as soon as I arch and drive. Would anyone know why?

[@SonofPosh]

You might be extending your lumbar not thoracic. Try get the arch through your mid back and brace hard to keep lower neutral. Will just take some practice and time.

[@thomasgreen1557]

@@SonofPosh Yeah I have a feeling thats exaclty what I'm doing too cause that makes sense in why that's why I get pain only there. I gunna deffinilty try and remember that. I appreciate the answer bro. Thank you

[@JakeWaltzer]

probably tilting ur pelvis to try to get a bigger arch instead of reaching with the chest and arching in the thoracic spine. keep the hips tucked, I used to get a similar pain until I fixed my leg drive so I wasn't putting pressure on the hips/ spine

[@KenshinU323]

I had the same problem, what you need to do is contract your glutes as hard as possible.

[@thecourtjestertcj7002]

Went to comment some advice but you guys already nailed it. Such a good community on here 💪

[@nobodysreal5830]

Everyone is so concerned about the guy's breathing wtf just enjoy the free content.

[@AspireWu]

I mean it’s just an observation. Seems concerning when someone sounds like they just finished an AMRAMP.

[@Aguynearu]

Why is he breathing so hard. Is the set up that tiring

[@steemonkey2000]

The hardest part I have benching is keeping my backside down, I guess I'm just not tight enough. I do push back towards the wall behind my head, but once it gets heavy, I struggle to keep my backside down

[@masonnowak5660]

In the beginning he talked about NOT being in anterior pelvic tilt. That is what fixed it for me. If I start bench pressing with my glutes already squeezed at 100% I'm guaranteed to not be losing stability there and my butt wont lift up.

[@jonathankalevaandreassen2164]

I think if get your heels behind your hips your behind shouldn't be able to get up. Or a wider stance. But it shouldn't be an issue of trying to keep your behind down, but it shouldn't be able to come up.

[@michaelrichardson3169]

What's up with the heavy breathing? Great content though...

[@dombower]

Face hair and beard combo goals!

[@merkinyall]

Resting heart rate 140 bpm. 😂😂 fuckin tren. I feel your pain

[@Aguynearu]

Is that’s why he breathing so hard? His heart rate that high?

[@merkinyall]

@@Aguynearu it definitely has that effect on me. If I go high doses of everything, I can’t breathe well, can’t catch my breath. Not a great feeling. I don’t run anything like that anymore but I’ve definitely been there before

[@eslaubachel]

Does sweed have asthma?

[@flippino35]

👍👍👍👍

[@DarkSitari]

What's with the heavy mouth breathing?

[@Jeep_ty]

So Row the bar into you basically

[@Aguynearu]

I still don’t understand what he means by reach lol. Like do you squeeze lat or

[@TwoBlackMarks]

I do not think I can bench, I actually found out many years ago I suck at benching, so I never benched again.. Maybe I should retry it this year.

[@bestwesterner]

God damn what I wouldn’t do for a better bench press.. 😒

[@jaggirl]

Why is he so out of breath even before he starts? I really noticed it.

[@drinkinouttacups2665]

Probably went through all of the lifts in one day. Elitefts guys tend to warm up quite a bit too

[@4u2nv503]

Swede sounds like he can't breathe after a couple of sentences. SMDH... LMFAO

[@Aguynearu]

He’s old now no?

[@MiniDonbeE]

Dude he lifted nothing and was already winded xD. I understand the bracing is hard but did he run a marathon or something before?

[@renzotan839]

why is the guy breathing heavily? he havent lifted anything yet. Do some cardio

[@liamhopkins29]

setting up for bench IS cardio hahah

[@BrendanCBreen]

You don't see anything the camera doesn't show and you naturally assume nothing could possibly have happened off camera for him to be a little winded....

[@renzotan839]

@@BrendanCBreen so you're trying to tell me, he benched 3 plates before take a vid?

[@renzotan839]

@@liamhopkins29 lmao. maybe maybe,

[@BrendanCBreen]

@@renzotan839 Ohh my bad, I didn't realize that only benching 3 plates could make someone winded... You're so smart, thanks for opening my eyes.

[@lorenzoborbolla8738]

Get this man some oxygen

[@user-fj2or3xp2c]

I still don’t understand the set up didn’t mention how you should be at eye level

[@themfnnitrorooster7619]

Sweed i love ya brother but man are u ok bud like health wise your breathing very hard and i get you was bracing and i dont know what went on before this but i dont wanna see another good ol boy go because of something dumb that went unknown for to long

[@swedeburns]

Man, thanks for your concern. I love you, too. No idea who you or anything so the segue into the insult was a bit odd, but i was wearing a very sensitive microphone so we could get decent audio of what I was teaching. That’s the purpose of the video. As a result l, when my breathing became at all heavy, which is normal when setting up for bench correctly (even without talking the entire time), you could hear it very clearly and in this case i was a bit out of breathe in the beginning, because I did a giant set of about 6 exercises to warm up my shoulders and upper back, immediately before we shot this this entire thing in one take.

[@themfnnitrorooster7619]

@@swedeburns holy shit the swede burns replied to me lol and im 29 so this made my year barible i can hit 30 now wide open throttle lol man u have a blessed day bro 🙌

[@Aguynearu]

@@swedeburns hi by reaching is a good cue kinda like rowing the bar toward your chest? The reach thing I still can’t grasp

[@hehehohoism]

Darth vader

[@jayminer6729]

Try overhead. You are welcome.

[@variousmentalproblems]

This guy's nose is so congested lmao

[@datosekhniashvili2724]

why are yoy breathing so heavy you're just talking

[@ioltreeexperts8588]

He is out of breath ??? How is that strong ?

[@AdenJay.]

Didn’t realise breathing and strength were equated, thanks for the lesson

[@user-ps8mv6js8f]

This is just Painful to watch - the guy sounds like he is gonna have a heart attack any minute. That out of breath just from setting up a bench position - I cannot imagine him during a deadlift session. Sort it out FGS .....

[@geovaniefloresnaturalbodyb701]

This dude is just taking and hes out of breath. Do some cardio 😆💀

[@jauume]

Seriously underrated video