The Official Bench Press Check List (AVOID MISTAKES!)

Train like an athlete step by step - athleanx.com/x/...
Subscribe to this channel here - bit.ly/2b0coMW
The bench press is one of the most classic powerlifting lifts you can add to your chest workout. That said, it is one of the most complex simply because there are so many places in the lift that you can go wrong. In this video, I created a check list to give your helpful reference for each of the most important places in the lift that you will want to get right so you can increase your gains and keep your joints safe in the process.
As a physical therapist, one of my biggest concerns will always be the long term safety of a movement as well as the risk to reward ratio of performing the lift. In the case of the bench press, this is one of the most fundamental power moves that all athletes and novice lifters should master. There are plenty of things that can go wrong however, and the joints like the shoulders, wrists, elbows and even your back can become vulnerable if you don’t get it right.
The first thing you need to note is where you are going to be doing the bench press in the first place. Ideally, you’ll have access to a power rack that you can set up a bench in and have the appropriate pins in place to catch the bar should you fail. If doing it here, you will also want to put the clips on the ends of the bar for added safety. If you are training at home however, the clips might be best left off the bar just in case you get stuck under the bar and need a way to dump the weights to get out from under it.
Next the alignment of the bar in the rack and the bench on the bar is crucial to setting up a good lift. Simple enough, but make sure that everything is centered before laying back on the bench. Next look up at the bar and ensure that your eyes are at the same height as the bar itself. This will set you up for a good liftoff from the rack. Along the same lines, you want to be sure that your bar holders are not too high or too low. If you arms are fully extended as you reach up for the bar then you are set too high and will have no leverage when it comes to lifting the bar out of its resting position.
Next focus on the position of your feet and your chest before initiating the liftoff. Your feet need to be under your knees in order to be able to contract the glutes during the movement and add to your pushing power on the bench press. If they are too far out in front of you, much of your pushing power will be lost before you even begin.
Likewise your chest must be arched. This establishes a stable base of your shoulder blades pushing down and into the bench, which will act as a counterforce for the bar as you press it in the opposite direction. Lift the bar and tighten the abs as you lower it down to the chest. The bar path is crtiical. Make sure it is traveling down and forward and not just straight down. This will be more easily accomplished by keeping your elbows tucked closer to your sides, about 75 degrees away.
At the end of your set, fully straighten the elbows and then slowly allow the bar to travel backwards towards the catches. From here, lower the bar once it has engaged the rack and you’re done. A perfectly executed bench press set. Let the chest gains begin, and let the healthy shoulders and joints continue!
If you are looking for a complete training system that puts the science back in strength to help you get the most out of every lift while keeping the latest in sports medicine at the forefront of your workouts to ensure your gym longevity, head to athleanx.com and get your ATHLEAN-X Training System. Start training like an athlete so you can look like an athlete in the next 90 days and beyond.
For more chest workouts and videos on how to do the bench press and the best bench press for your upper chest, be sure to subscribe to our channel here on youtube at / jdcav24

[@athleanx]

Is the bench press the GREATEST chest exercise of all time? Find out where it ranks against the rest in this video: kzbin.info/www/bejne/r5y0nYufp9itmNE

[@BigHemiNJ]

if we have an olympic bar at home, or any bar really, is it a good idea to "knuckle pushups" with the bar in ours and use the same positioning that we would at the bench? or does that not really do anything extra versus just doing them without the bar?

[@clarencebateau8576]

3wrq

[@mattmatt6906]

Jeff, one aspect of benching that I recently learned but never do I see covered is the path of the bar between novices and experts. While we all typically lower the bar in a mild arc towards our lower pecs, then return the bar in line with our shoulders at the top of the lift, novices will typically complete the horizontal motion of the lift near the top while elite lifters do this near the bottom. The result is less internal rotation of the shoulder for the majority of the lift. I wish someone had shown me this bar paths early in my lifting career because this very minor change has completely removed the shoulder pain from my heavy bench presses.

[@pcgaming7680]

thanks for the comment

[@christophergarciagarcia3311]

I started to go to the gym yesterday and I honestly did like 10 pounds with proper form, and let me tell you that I could feel people just secretly giggling. And I wasn’t offended because I kept on telling my self that we all start somewhere I’ll come back in three months so I can tell you guys my progress Edit: I know what I posted is cringe but rn I’m 128 lbs and benching 135lbs and I’m 16, thanks for the kind gestures everybody

[@TheRaygun101]

Don’t listen to everyone man. Like you said everyone starts off somewhere, these athletes didn’t get born with those abilities and muscles they had to work and earn them. I know in three months you’ll be swole

[@christophergarciagarcia3311]

Edward Zaldumbide thanks for the support

[@maximpidchenko6608]

Good luck! Focus only on yourself

[@shmexylul1563]

i was 102 kilos 6 months ago. i did not go to the gym since i was afraid of people laughing. i decided to go and just not give a fuck about other people. im 79 kilos now(lost about 30 kilos). do what is best for u but not what is best for others to see

[@Denso481]

The weights on the bar don't matter, only the associated struggle does. Never feel ashamed of too little weight, only of too little effort. Good pumping!

[@tsukihime1986]

I'm just starting weightlifting​ and honestly Jeff is like a personal trainer for free. He's just amazing.

[@JarkkoKokkonen]

I'm in school to become a personal trainer, and I'm watching these videos because they're so much more in depth than the material we have in school.

[@corndogsauceman5495]

Jarkko Kokkonen to be honest that’s with most education, I learn more online about any subject I want then at school. But good on you man, I’m sure if you follow jeff you’ll be a great personal trainer. 😀

[@JarkkoKokkonen]

Corndog Sauceman thanks, you’re right. That’s the way best learners learn. They get the basics at school and then learn more on their own.

[@nobody4645]

Thanks for being detailed.

[@-heroes4041]

You're paying Internet Subscription fee to watch this video, so basically it's not free 🌚

[@BarraNZ]

I tried all this and they kicked me out for taking too long

[@brisleycook476]

I benched 117.5kg today lol.

[@marknm]

@@brisleycook476 Weird flex but ok

[@brisleycook476]

@@marknm just benched 122.5kg lol.

[@1117coolman]

@@brisleycook476 Keep flexing, you weirdo

[@brisleycook476]

@@1117coolman 210kg squat babe

[@natteriluca]

Been using this mental checklist for years now, probably watched this when I was 18 and am 23 now. I had forgotten this is where I learned it from but rewatching it now makes me so thankful for Jeff. Goated fr.

[@abefromansausagekingofchic6480]

I hate when gyms don't line up the benches then when you're looking up at the ceiling, everything looks all crooked

[@Ahsanz1995]

IKR! IT THROWS OFF MY WHOLE GAME!!!!! Like tell me how hard was it to get out a ruler and a leveling tool and make sure everything was good before letting people in?! I use that shit to hang my picture frames, definitely someone should be using it for a near 2000lb rack of metal with moving components

[@TheTmshuman]

My thoughts exactly! Plus the plates on the bar have to be aligned.

[@le0leven]

HAHAHAHA I KNOW RIGHT oh my god, this is so tilting...

[@x1c3x]

le0leven just like the picture frame

[@devinloveridge2164]

Or when they put The bench right under a bright ass light and it feels like you’re staring straight into the sun while you work out

[@Shad0wMonkey5]

If I can't do it in a rack could I do it in Iran ??

[@umont13]

Shad0wMonkey5 well done sir

[@TraumaER]

That makes no sense. Iran is a country.

[@matthewziegeler644]

"A rack"....."Iraq"

[@frankrambo506]

matthew ziegeler that's not how you pronounce "Iraq"

[@matthewziegeler644]

frank Rambo I know you idiot, but it sounds similar enough to make the joke funny.

[@iworst2005]

Jeff automatically explains everything he does even when not being filmed.

[@deathshoot1233]

Likes check

[@BuckedUp]

Here is a video that get's to the point

[@iamapokerface8992]

and we cant even disprove it

[@Peter_van_Loon]

And now I am putting the tomato in my shopping cart, while we walk to the check out I am grabbing my card.

[@spartanlenuxfalukz2902]

People call it mansplaining now a days.... The world is turning to shit xD

[@prof_Sam_G]

I benched 60 kg and I felt amazing, thank you Jeff !

[@mulholandalcoholic]

Keep going king

[@Ivan-bg1jp]

Congrats man! Hope I'll be able to 40kg today

[@plant_leaf]

​@@Ivan-bg1jphow much do u bench now ?

[@lashasherozia0]

On my way to 30kg

[@davidchristman4646]

Jeff, 3 month ago I began weight lifting at age 34 for the first time. I was getting discouraged because of lingering shoulder discomfort after doing Barbell Bench Press. I was getting stronger with the lift itself so the discomfort increased as I began to add more and more weight. This video helped show me that I was bringing the bar too far up on my chest and flairing my elbows far too wide. I literally went through your checklist step by step and it has not only improved the feeling in my chest I get during the movement itself , but also, no shoulder pain. I Thank you Jeff for making this video.

[@bigboiii7975]

David Christman I’m 19 and I have that issue

[@keshavnathoo1218]

Am 18 and i have the same issue.(But not anymore). Tomorrow is chest and triceps day sooo am gonna take into consideration your tips and see how it works out..

[@arrowtube2758]

Im 13 and i also have this issue

[@srenmikkelsen850]

My shoulder gave up when I worked out like a mad man 7-8 years ago.. 6 years ago my shoulder finally gave up as I was bench pressing 140 kg. was ruined to the point where I couldn't turn the lid on a coca cola bottle for months - and if I dare to arm wrestle even the day today, it hurts for weeks endlessly. Evidently, i did it wrong....

[@mikea5205]

@@srenmikkelsen850 - wow that's unfortunate man. Anytime you feel pain in an exercise your doing it wrong and should immediately stop.

[@RetoniumOfficial]

It's a miracle Jeff actually has a shirt on

[@jacobs1881]

If I looked like him I'd never put a shirt on either

[@jessejive117]

Retonium Official and a damn shame

[@lindamartin5201]

Retonium Official 😂

[@VK47blue]

Very true. I am always jealous of his 6 abs vs 1 of mine. :-)

[@angryskeleton5676]

More like a tragedy

[@emoadnomad]

Athlean: It is simple it’s 135 pounds Me: God damn

[@aarongonzalez4458]

Bruh it is light

[@Fox9582]

Fucking true 🤣

[@cloudburstdrones]

Wild G4MING for you

[@aarongonzalez4458]

@@cloudburstdrones slot of people can do 135 for bench

[@emoadnomad]

Wild G4MING not necessarily because a lot of lifters mainly teens who weigh like 120 can’t or can do it barely. I can do 1 rep barely but yeah. You probably see older men or women benching 135 or more

[@dovenbasillote3369]

1:18 Make sure that the bench is lined up 1:40 and 2:08 Eyes look straight up at the bar 2:38 elbows should be 75 degrees away from the body 4:15 Ring finger 7:00 Feet on the Ground 7:36 Push your back up and tighten your core (no energy leaks) 8:40 Under the Chest

[@alexanderquilty5705]

He sounds like my training partner, "it's just a 135 lbs" I remember being so happy when I could finally bench 45's on each side.

[@lean2281]

Alexander Quilty is your training partner also your boyfriend lmfao

[@Imthatthing]

ger wen that was fucking hilarious

[@kyleerickson8691]

FlawlessRobin 96 yup haven't made it that far. All I know is I was at 95 for years and my now I could do 115. Don't know cuz I avoid bench like the plague.

[@kyleerickson8691]

0hjaa it's just the exercise I hate the most.

[@FirstLast-pt7bm]

FlawlessRobin 96 hopefully you still kept it up and can bench it now

[@arnas3287]

Never ego lift with the bench press, I have learned my lesson by nearly dying. Edit: thanks for the grammar lesson, I learned that also.

[@mostunique5941]

The Journalist thats dramatic

[@isaacmadhavan]

The Journalist --> NEVER ego lift. Period.

[@mostunique5941]

pingufromindia why would you do that without a spotter..... Simple stuff, hope youve learned your lesson

[@thewarrior8380]

^dying

[@thewarrior8380]

@EK we all are

[@swift__]

A bunch of you tubers put out bench tip, bigger bench videos... this one is by far the best bench video I've ever watched💪 good shit man, I love these videos

[@BillJ56]

Good advice here -- 70 years old, still doing weights, still trying to improve. Thanks!

[@JohnDoe-mx6xh]

You're my life goal. Doing weights even when I'm old enough to get away after saying something sexist.

[@Bob-pu9ex]

@@JohnDoe-mx6xh bro what 💀

[@jacobparrekar8721]

@@JohnDoe-mx6xh bro you said what 💀

[@pussybuster13]

@@JohnDoe-mx6xh bro wtf💀

[@fredymendez3864]

Jeff “ Iam actually gona lift this bar” lmfao

[@ajwiisonwiison1591]

jdcjrjsdcfrevsudvferuufurefuudfreu 7

[@noahross3642]

Haha

[@sleepn_on_me2473]

Dead lol

[@fastfit5507]

6 REASONS TO DO NOT BENCH, SQUAT OR DEADLIFT IN 2021!!! DONT MISS!!!kzbin.info/www/bejne/i3_bmHeNfsloms0

[@ValdiValdies]

You should make Check-List for every heavy weight exercise. Squats, deadlift etc.

[@guillaumemartel4999]

agreed 👌

[@robouteguilliman6662]

This is the video that truly makes me fear internal rotation.

[@charliekill88]

Me too

[@colefriel3171]

Thank you, primarch Robute Guilliman of the Ultramarines, for telling us what you fear. Tzeentch will set a plot forth to trick you into internally rotate your shoulder

[@robouteguilliman6662]

@@colefriel3171 Jokes on you you children’s card playing fuck. I make all my decisions on completely arbitrary information with no correlation to the current situation. I’m beyond even tentacle face’s scheming.

[@SlashtaCross]

I’m currently battling a sprained ac joint and it’s no joke. Any movement with my shoulder reminds me everyday of it. It happened a month ago during bench press and still is causing me trouble. I just wanna get back to the gym already...

[@kkrzionisten6662]

I experienced exactly what he says and it's not fun

[@georgesebren126]

Jeff - I am 76 and trying to get back in the shape I was in 25 years ago. Really enjoy your detailed descriptions of the exercises and the specific muscles that are targeted. Keep it up.

[@Allisori]

Chad grandad

[@danqodusk8140]

I'm 66 and on the same course as you. I'm very glad to have discovered Jeff. He's a first rate guy with a lot of fitness knowledge.

[@setha6163]

Next checklist videos squat and Deadlifts! !

[@VICMANROQ]

Seth Allen I agree, not enough heavy leg videos.

[@noorkashif9107]

Victor Roque he has a deadlift video up and squat video up they're older

[@VICMANROQ]

Noor Kashif I guess I mean more lower body workouts/tips directed towards the heavy lifts.

[@CaneSugarCane]

OVERHEAD PRESS BOIIII

[@toximan2008]

yes!

[@gurmeetsliet]

I was doing wrong bench press for last 1 year....... My hand grip was wrong...... After doing with correct grip my max weight with bench press was reduced....... But I dont care about max i can lift...... After watching jeff, I am more concerned about correct positioning and technique...... Thank you sir......

[@BallisticStigmata]

Other than keeping track of your weight for the purpose of improving over time, there is no other reason to be concerned with the weight. That's an ego thing and forces a lot of people to perform exercises in a dangerous manner. The only one you should be in competition with is yourself. As long as it's challenging you - it's working, whether it's 135 lbs or 315 lbs. Hard work is hard work. You'll gain the numbers over time.

[@yahyaiddriss1628]

Piece of shit

[@darkmantis69]

When I first started out, I was told always keep your arms vertical, 90 degrees straight up, use that as your grip. Jeff correctly pointed out where to place your hands using the smooth ring in between the gripped areas to identify which finger to place on the bar. I started out when I was 18 using my pinky on that section and as I have gained muscles, widened my shoulders a tad, I also use the ring finger.

[@SeabassSeeker]

yahya iddriss nice to meet you

[@MajorBjork]

Gary Cooper exactly. Over the past few months I’ve just stuck my headphones in, zoned out and ditched all of the ego lifting. I’ve been focusing on good form and I’ve never felt better. Wishing i did this ages ago

[@mohsincheema4791]

Bench press increased today to 135 💪

[@npr2002]

Mohsin Cheema Nice bro I wish you the best

[@eeeeeeeeeeee4192]

I’m 12 and I can bench 150 son

[@mohsincheema4791]

KZbinGamingBrothers lol u tried 😂😂 u can bench 45

[@Tearyatobitz]

I’m 6 and I can bench 230

[@matthewberggren5038]

Mohsin Cheema y’all weak bro I’m a fetus and I can bench 225

[@musclegaining2058]

Align middle of bar with the bench Eyes lined up with bar. 3:20 talks about width. Arms should be at 75 degree angle. Start from the bottom and go up. Start your grip from underneath the bar 7:10 Feet should be under your knees.

[@coleschimmoller2629]

Trainer : It is simple it’s only 135lbs. Me : My weak ass struggling with 105.

[@grahamduthie4637]

I pulled my back trying deadlifts for the first time, the next day I see Eddie Hall doing incline bench with more than I deadlifted in each hand. It's hard not to compare yourself to others..

[@8BitGamer4life]

For my first deadlift I did 110 and it was difficult.

[@ajwiisonwiison1591]

fkrebhbisdfrehureferhdufufuwefr 1

[@greggwebb4872]

It will come, my first month in the gym my max on bench was 115, 9 months later l max at 205, just takes time, and to put in the work, just hang in there.

[@austinbaughman7137]

Graham Duthie watch his deadlift tutorial video.

[@MasonMallak]

5:46 “I don’t know” Never thought I’d hear those words in this channel

[@bradleynichols6901]

Guys, the man is dead on about injuring your shoulders. I have been lifting for 30 years. The gym is my second home. Take the time to learn proper procedure. Quality over quantity every time.

[@MultiWarbird]

bradley nichols what’s ur immune system like after 30 years of lifting

[@TrevorHamberger]

but you gotta be a badass..thats what I take away..the pullups are the worst though

[@doorwish3403]

@@MultiWarbird wtf does immune system have to do with lifting

[@infallible7425]

You have your own bed in the gym?

[@rickysingh616]

What's your thoughts on a flat bench press and the new wave arching back bench press?

[@scottyelliott5709]

I've been benching on and off for over 30 years. Last year, I was starting back up ~ my 50th birthday, and was not gaining much. After watching this video, I tried the form and was astonished at the difference it made! I had been keeping the elbows high and hands wide, and pushing the bar off of my upper chest. Although that really worked the pecs, it was tough on the shoulders and did not allow much weight (as Jeff mentioned). Once I brought my hands in, dropped my elbows and pushed the bar from lower on the chest, the weights went up FAST and the shoulder discomfort ended. Thank you!

[@erickstanza8782]

When I’m high, late at night and watching Jeff, I sometimes zone out and forget that it’s not Ross from friends talking to me about fitness.

[@edwinayala7891]

Holy shit I’ve just noticed that

[@Abdullah-uv9nk]

Cannot unsee now

[@dinukap4]

Hahahahaha

[@Madchris8828]

😂 thats hilarious

[@NoName-qm6vj]

Im wondering how many injuries people watching Athlean-X have managed to avoid. Any guesses? Really good and informative videos!

[@handsomesquidward5160]

Listening to Jeff about technique alone has made me a world class lifter and added 100kg+ on all my lifts whilst remaining injury free. No cap. 😤😤

[@user-rc7oz6th2f]

lol i almost died yesterday

[@Adam-fu6sr]

1 million

[@bavidlynx3409]

Finder Outer do you also feel a cracking voice in the shoulders when you exercise if you do please bro share the solution

[@RohitKashyap02]

I'm one of them, being a newbie. I had no clue how things work in gym.So i followed my gym "Trainer" and GymBros blindly, and their "techniques" nearly destroyed my Shoulders. Now i always double check my workouts with Athlean-X.

[@swe679]

I just did my first benchpress of 10 lbs. on each side. I’m excited for my progress! I’ll update this comment in a couple of weeks/ months when it increases! Thanks for the informative video, athlean-x. Update: 5-weeks later and I’m able to do 2 sets of 10 reps with 20 lbs. on each side!

[@exidrial431]

When I did bench presses for the first time I struggled with just doing them without any weights on the bar

[@bryansantiago392]

Stay strong G

[@TobbeStorm]

How's it going dude? Remember to breath in on your way down and out on the way up!

[@TobbeStorm]

That’s great man stay at it! How often do you bench and how often do you try to increase your weights?

[@swe679]

TobbeStorm I’ve been benching once a week but this week I began benching twice. Every time that I bench I increase the amount of reps that I can bench press and when I reach 10 reps I add 10 lbs the following week. So I either increase the amount of reps or I increase the weight that I bench.

[@jamesjeffery8407]

For years my technique on bench hasn't been right, and have been noticing little progression on chest... Tomorrow, I will be trying Jeff's advice. Should be paying for this advice

[@hassaneldeeb8264]

How are u doing now

[@dgs266]

Update

[@relevation0]

UPDATE JAMES!!!

[@renaldonelson970]

Benching without a spotter is so sketchy if you are tryin to go up in weight. If i bench by myself it's always with a comfortable weight that i know without a doubt ill be able to do

[@umairahmad2612]

Dumbbells

[@skaizu]

Pussy.

[@LegendInThaMakin]

TravPitt what’s wrong with crushing your windpipe??

[@rrace002]

I used to bench without a spotter all the time. The trick is to get your abs strong enough to do a sit up with your Bench weight on your chest. It helps if you’re on an incline. But I honestly don’t think I was doing more than 185/190 like that

[@rykehuss3435]

Most good gyms nowadays have spotter arms on benches. You can also take the bench into a power rack if it doesnt have spotter arms by itself.

[@milesparker557]

Im checking all my exercises against athlean x videos now. I do not want to get injured lol

[@dontask2844]

Not only will it keep you from getting injured, but it will also ensure you get the most gains for the work you put in. Best to check the ego at the door!

[@spartangoldgymvishalsharma9932]

Awesome

[@ImperialMindMusic]

He's such a lad

[@Dan-iz7qz]

i also like x videos

[@tracywebb1681]

This guy is looking for attention he's cutting up good exercises that are the meat and potatoes of bodybuilding I've been lifting about as long as he's been alive and I wouldn't take his advice at all most of it anyways.

[@richpianos5investmentanaly722]

Jeff, can you go over some boxing moves? I wanna prepare to meet Rich Piana at the next expo

[@austinmoser5056]

Paulo Nuno if he's everywhere and u know he's everywhere then that means that u are everywhere

[@DYummer]

Who's Rich Piana? You mean Rich Tropicana?

[@rptkflable]

He's a stock analyst from my experience in youtube. Why would you be preparing boxing moves?

[@VerisimilitudeDude]

Learn them from Jason Genova instead.

[@damien2627]

Rich Piano's 5% Investment Analytics Company you are the fitness meme Lord

[@robertsherrow3627]

Appreciate the way your broke it down into individual steps. It’s so easy to let your form drift when you’re chasing weight. I use this video to check and calibrate my form every few months, using just 135 lbs as you did here. I even video these workouts just to double check alignment and make adjustments. I’m 67 weight 170 and can still bench 200+, and good form is critical for me to be able to enjoy this activity for years to come without injury. You are indeed a valued resource and these instructional videos are greatly appreciated!

[@hemrajsinghgheeseewan3550]

thats some good stuffs..... next overhead press

[@fatenuller8128]

God I suck at OHP

[@yomumma7803]

FateNuller I love me some ohp

[@someonethirsty1957]

I recommend Allan Thrall’s video on the OHP. It’s an excellent tutorial.

[@dogetastic2846]

Mildred Cardona88 Ew, stop advertising in a KZbinr's channel who is much better and popular than you are. 😝👎

[@breezetix]

u mean DB pullover?

[@kushallimbu2088]

I used to hate this channel because he would only talk but now im not getting the results from the other youtubers this channel information is soo helpful thumbs up

[@reptilesgamers00]

I watch all videos in 2x the speed. I have no difficulty in understanding and it takes less time. Give it a try.

[@moose5.9]

I now know that when I go "heavy" why my shoulders hurt. been lifting wrong this whole time

[@josephsarkis7819]

UPstater5.9 same for me... For years and years

[@adjmbb5109]

Get gid nub

[@RotaryPoweredRX]

Adjmb B get "gid"

[@hiteshjindal7695]

Same here bro

[@SupKash]

Same. Been doing it wrong for 4 years. All that shoulder pain that could have been avoided...

[@bradysully5755]

I’m glad that he agrees that if you have hurt shoulders you shouldn’t go down as deep. I see so many people online telling people that if it doesn’t touch your chest it doesn’t count. While not touching your chest won’t get you everything out of the lift, you are much better off dropping weight or not going as deep to save your shoulders. There’s no use in working hard while injuring yourself in the process. Bench is one of the most popular upper body lifts, but there are other great lifts to keep in mind as well!

[@geneallenferraris9515]

2:50 no wonder my shoulder hurts like hell, thanks jeff

[@Jonny-pl6qj]

Same! Bro science has helped screw up both my shoulders. 🤦‍♂️

[@hiteshchaudhari3059]

My both ac joints are sticking out, don't know why

[@hiteshchaudhari3059]

@Rain Flop hush thank yo bro, atleast not a another bad news

[@donjon6409]

Bro…i fucked my shoulder for 3 weeks like this. So glad i found the reason why

[@abelvaldez4801]

9:11 his arms veins have veins

[@DonutzandGravy]

Abel Valdez unless you're just starting off most people have veins in their arms...

[@fuarkbrah0]

@@DonutzandGravy this is 10 months old

[@stan_ozolol]

Buy Spectrum Parabolan at www.us-domesticsupply.ws and get even better look

[@yeetwchybaban]

Yes

[@thegrunch6448]

@@stan_ozolol shut

[@lord-neptune9562]

I'm about to bench press 25lbs!! wish me luck

[@Handeee805]

@Max -x 🤣 made me lol

[@Handeee805]

You'll progress in no time dude, just bulk

[@levi5372]

@Max -x Why do you have to be mean? That's not helpful at all.

[@jpk232]

@Max -x shut the fuck up

[@ZWarrior89]

@Max -x dude, that was just uncalled for. Everyone has to start somewhere. So did you!

[@metr0933]

That “it’s simple it’s 135 pounds” almost made me cry

[@Ali_ReBORN]

I did bench presses last week after a decade.. i went through all of this in my head and now i see this vdo! I guess watching Jeff’s channel automatically made me calculate movements for injury prevention first hand! Thanks Jeff! Learned a lot from you brother!

[@Haseeebo]

I cannot express how useful your videos have been. Especially ones like these which help build the foundation of resistance training. I've done stupid damage to my shoulders due to horrible form 😦

[@dessertstorm7476]

i was hoping Jeff would go beast mode at the end.

[@mhernandezae86]

Thank you so much for this video. At 155lbs I started getting shoulder pains that forced me to skip days of workouts and back down on the weight when I recovered. I just couldn't figure out what I was doing wrong. After fallowing this as closely as possible it seems the bar was too low at start and my head position was to far up. After the adjustments I was able to blow past 155lbs and go straight to 175lbs with zero pain. Amazing what minor details can do for you.

[@onikahmed7220]

I was doing wrong all time... Lucky didnt get injured... Tnx 👍🏽👍🏽

[@danielmashanic5738]

A lot of this could be applied to dumbbell press too, right? Great video Jeff.

[@fatehveersingharts4676]

i was so engaged in watching video that these 10 minutes were like 1 min

[@Kjonny3700]

same here

[@comradechakchak5431]

I had been keeping my elbows straight and had that pain in my shoulder, I’m glad Learned this before I hurt myself seriously

[@MishaTCG]

Break down front squats. I can't support the bar with my fingers for shit.

[@ExternusArmy]

You're not supposed to support the bar with your fingers. You're supposed to support the bar on your Anterior Deltoids. Your fingers are merely to help balance the bar. Use only 1 or 2 fingers to just barely "scrape" the bar and try to use friction (not actual grip) to keep the bar in place. Your goal is to remove the tension off your wrists.

[@martellen8831]

Misha880 Intead of going with the traditional front squat grip you should try an alternative. Usually people who have played sports such as handball do not have the mobility in their shoulder/forearm/wrist to use the traditional grip, me included. Instead try resting the bar on your shoulders as you grip 'across' your body. Right hand goes just on the right side of your left shoulder and left hand vice versa. Hope this helps

[@MishaTCG]

ExternusArmy Poor choice of words on my part. What I meant to say was I can't balance the bar. It's always falling onto my fingers.

[@MishaTCG]

Thor Odinson I normally do 315 on a high bar back squat. I doubt I'd be able to go that high on a front squat xD

[@excuseyou1526]

+Misha880 use straps. Wrap them around the bar where your hands would go and grab the loose ends using the conventional style. Works for me as a temporary solution

[@lazuardidesman]

5:55 "I promise you I'm actually gonna lift this bar" 🤣🤣🤣

[@Solemn_Kaizoku]

This would've been helpful about an hour ago lol.

[@True_Blue]

~Solemn Kaizoku better go back and do a more reps for Jeff!!!

[@kingkongstrong3633]

~Solemn Kaizoku you mean 720 hrs ago!

[@MaxMustermann-ze1iv]

you mean 2881 hours ago

[@kcinimod]

you mean 3650 hours ago

[@jessejive117]

Sanity you mean, uhh, I can’t do that math nvm

[@hannesproductions4302]

A lot of the old big guys in my gym stay a way from this one

[@sheldongreene8366]

Your gym sounds soft 😂

[@hannesproductions4302]

@@sheldongreene8366 hehehe nobody want´s to break a shoulder tho

[@8BitGamer4life]

Planet Fitness.

[@justin8079]

older guys that are big probably have developed quite a decent level of wear and tear in their shoulder joints. Once you tear a labrum badly it makes the risk probably outweigh the reward.

[@jimmy1154]

I remember a guy at the gym at my college back in the early 1990's in Scranton, Pa. When he benched, he arched his back so much, his entire back was off the bench. We called him "Overtrainer."

[@borg304]

I am back to exercise and never actually done much bench so wanted to get the basics. ! Always here to learn the basics before attempting something new, Thanks again.

[@3vancharles]

Started coaching b-ball the past 3 years, and I lift often but learning and teaching this to my student athletes was key! One of my 15 year olds (female) benched 135lbs!

[@Bobelponge123]

Future Olympic lifter

[@mylovelyman2]

Love this dude! He is like an older brother. No BS, straight talking and has your best in mind. Thankyou Jeff! Gratitude from the UK. ( 43 year old male, enjoying his training)

[@lucl8580]

Wow. Last summer alone I got my bench up from 95 to 135 and now I realize I’ve been doing some things wrong. I can imagine what I’d be at now if I came across this video earlier

[@kiikrosperk3512]

Lbs or kg?

[@Scarecro957]

Luc LeBlanc good shit bro

[@felloman88]

get that shit

[@robotkiller987]

oh dang thats the same weight as me, i went from 95 to 135. gg m8, lets improve

[@kayaeki]

Ugh I can only lift 20 kgs

[@magnuskuhlmann8024]

Fucked up my AC joint during military press. No press exercise for 3 months. I learned my lesson

[@bigvrocks2480]

I appreciate your 'in-depth' explanations, as I am a slow learner and have to undersdtand the why's and wherefore's! TY!

[@muhammadgill]

“It’s simple it’s only a 135Lbs” Me with 15 reps of 35lbs “I’m a big boy now”!

[@westonhoomes747]

Lol I’m 13 and I’ve been working out for 6 months and I started bench pressing today and I only lifted 20 pounds 😭😭

[@mateoeulogioruizsuarez6516]

bro samee, I really do be weak af

[@westonhoomes747]

Well dang now I can lift the bar and 15 pound weights on both sides sheeeeeeeeeeeeeeesh

[@janbem9644]

Love learning from mistakes which made other people. Its always better than learning from my mistakes. Thanks man.

[@malenotyalc]

Great video - the only thing missing is mentioning having a spotter. Things can go wrong with even lighter weights.

[@MuttFitness]

malenotyalc he was in a power cage

[@malenotyalc]

For sure I know he was, but he was giving a very great in-depth check list video of bench press, and having a spotter is very important. Not just for safety too - having a spotter is a motivator too, as often it is a friend who will encourage you to push one or two more reps.

[@QUBED]

He did cover having a spotter. There was even a note mentioning it at the bottom of the screen.

[@ryankey3076]

Literally the first thing he mentions in the video.

[@rybread5718]

That's cause spotters are for pussies. Joking dude, I see a lot of people doing that as well. I agree with you it is a dumb idea to go without a spotter.

[@Rafaelpotosino1]

Do a collab with Alan thrall on proper form for the big three lifts

[@emanuelfff1]

the big five would be even better

[@domcloud808]

emanuelfff1 bench, Incline bench, decline bench, db bench, biceps curls

[@Rafaelpotosino1]

SkyNick curls?? Fuck that I think you mean reverse grip bench press right??

[@Shaggy00exe]

4 types of bench? Really?... the real big 5 are: dumbbell curl, ez bar curl, incline db curl, straight bar curl, preacher curl.

[@domcloud808]

Ocnarf way too much biceps, you want to get the squeeeeze in the chest

[@DavidUKesb]

If your chest is pushed up and shoulders rolled down as they should be (which many don't do as it slightly reduces the amount of weight which can be lifted) then you will never become stuck under the bar, as if you do miscalculate (which you shouldn't) and can't get the bar fully up, then bringing the shoulders up and off the bench will engage a small amount of extra power to rack the bar.

[@connorhemingway2785]

wish I knew this before I ruined my shoulder...

[@Josifer4GAppFire]

same, i literally blew my ac joint at the age of 17. then watched this and was like "yep thats exactly what i did"

[@Handeee805]

Giuseppe Spadaro Dude same, but complaining fixed nothing. I did so much rotator cuff, anterior status, and low-mid traps and rhomboid work and the pain is pretty much gone. I dealt with it for 15 months and it was horrible. On top of that, I had elbow tendonitis so I did pretty much nothing. It all starts with one small step and consistency even when you think it's not working

[@na5356]

Connor Hemingway same, I’m 17 and blew mine out when I was 16. I thought to myself, yuuuuppp

[@alchemistmj2248]

Danny Hermosillo did you play baseball?

[@kaleb6765]

Yea i blew both ac joints when i was 12.

[@brandonroveta1430]

i was just about to train chest and he uploads this - what a fucking legend

[@justinty87]

U keep fixing problems i didnt even know. Best trainer ever!

[@daylee_dose9393]

This is by far the best channel on KZbin, I love you Jeff and all that help make these videos possible. I’ve been following your circuits and whatnot for about two years now, since my son was born. It’s been life changing and there’s just no amount of words or gestures to show my true appreciation for what you do. Thank you again for all the lessons

[@JakubKlein1]

Hey my friend! If you want to know how to bench press properly just check out this channel, and ask anything! Don't forget to subscribe!! kzbin.info/www/bejne/jqinZmuVlrt6etE

[@FitFazal]

Just shared your video with one of my brothers in Nairobi, Kenya. I trust he'll learn a bunch of pointers on how to safely bench-press. Please do a video on how a spotter should hold the bar when the lifter is going heavy and explain how one should incorporate progressive overload in a chest training program. Thanks Jeff.

[@justanotherguy3348]

I've been bench pressing wrong, no wonder my left shoulder hurts.

[@abhishekanshuwali3808]

My too left shoulder

[@bladesmith5927]

Same here with the left shoulder, but I don't even bench.

[@abhishekanshuwali3808]

@@bladesmith5927 Push-ups?

[@bladesmith5927]

@@abhishekanshuwali3808 I didn't even do that much, but my left shoulder has been bothering me for about 5 years now

[@abhishekanshuwali3808]

@@bladesmith5927 oh! See a doctor when this Lockdown ends.

[@frostwolf4333]

Jeff really helped me here allot because I was fucking up my rotator cuffs and I knew that something was wrong but I didnt quite know what. Thanks again Jeff!

[@Speuler911]

Fd up my shoulders, couldn’t even lift just the bar anymore. Now going to try and go with proper form and checklist

[@vivs005]

This is so informative. Thanks Jeff, you're a true teacher.

[@Marcosss-7-years-ago]

1:55 😂 pause it immediately after you press play

[@aeshdicard8111]

Lmao

[@gabrielgunter135]

Lmaooo

[@jakevalentinegroce6911]

😂😂😂😂😂

[@aw4704]

He's like 😬😬

[@MADIO78]

God damnit! Haha

[@cameronzy279]

I've tried teaching this at my highschool to newbies. It's hard to teach people lifts when they don't know their own body. When the newbies finally do get the technique down, I've seen little dudes shoot from 145 to 185 one rep maxes.

[@captaincrunch6113]

I'm in middle school and my max is 135 ans I'm upset about it are they completely new

[@yana_2_6_0]

Tanner Benton That’s pretty good

[@captaincrunch6113]

Thank you I just don't know how to go up by more then 10 to 15 pounds a month I work hard but it's hard to go up

[@whossoap355]

Tanner Benton hey do you guys mean "max" is for 1 reps? Cause in my country we dont do 1 rep sets

[@captaincrunch6113]

Your max ain't tally a set what we do is spend one day doing one rep until we get to where we can't lift it up anymore

[@erksp7961]

The moment you showed the old AC joint injury.. And now your trying to help others not make the same mistakes you did. That's real, and a great moment

[@ranvids]

Am I the only one who focuses more on his Arms and forearms while he's talking?

[@namechanges5359]

That’s the reason why most people even watch bro

[@jeanmichealvincent7998]

He's just so fucking vascular

[@jakob_123]

ranvids me

[@DaBraumaBull]

your life must suck to be so needlessly pissed.

[@jacobalexander7786]

Damn you just fucked my shit up

[@Molorulz]

Thanks a lot for the footage of already damaged shoulders man. Helps a lot as I'm having some tendon problems with my right shoulder for the last couple of months but don't want to stop stone cold.

[@chubbyrock1]

Dry needling worked wonders for me.

[@landonchanningco.8323]

Thank you Jeff. This was very good set of pointers. I have been benching since 16 (now 40), but there are things I learned from this video that are still helpful and prevent me from hurting my wrist and shoulders that had been common.

[@ahu1d6y]

How much do you bench now? :)

[@russellcollins286]

Thanks for the tips. I tore up my shoulder benching. Now I'm ready to listen and make sure the injury doesn't happen again

[@joja2174]

8:20 is when he lift the damn bar like FINALLY DID IT

[@kriskhaira]

This is the sort of impatience that leads to injury.

[@user-go5hv6dg3d]

I wanna learn so bad but I don't want to take the time to listen ... haha!!!

[@ekahnoman7331]

@@kriskhaira All he had to say was, "do it this way or you're going to get hurt". Instead he reads the encyclopedia of bench pressing.

[@mars7239]

@@ekahnoman7331 If you don't want to take the time to listen then don't go to the gym

[@ekahnoman7331]

@@mars7239 The info needs to be to the point, trim the fat and give me facts. The only reason this and the rest of his videos are 80% filler is because KZbin calculates how long people watch instead of the number of views. Which is why most uploads now are over 10 minutes. Short videos don't bring in that ad revenue.

[@Zetsuke4]

Rewatching this after I already mastered my barbell bench press and I learned so much more reminders that I thought I already knew. Soo informative!

[@MN-js5ki]

Hey Jeff I really appreciate all your advice from your videos, but especially with this one. I used to not look forward to doing chest before, because i always had more pain in my shoulder then gains in my chest lol, well until I used your format. Keeping it 100, Thanks brother, truly appreciated.

[@Shiroiikunz]

Glad I came here -- freshman in HS and weak af. Our coach didn't teach us about this stuff. Instead, she just handed us the bar and said "Do what you want."

[@hunterstroupe1569]

Matt Budesa I got my cat into some light weight training back in Nov, he puts up 300lb like nothing now.

[@kyleadams9775]

5:20 buddy has a vein that runs all the way down his face wtf!!!

[@arasakacr]

No, it's because he trains face too

[@fardincoolboy09]

Kendrick Lamar I have a high body fat cause of my bulk yet I still have veins coming out my face

[@bluelightmoon777]

guy has veins omg

[@DIMILifts]

never skip face day.

[@RobertWadlow292]

Never skip cock pushups

[@wandering_philosopher]

Thanks so much, this video made my Mac bench go up 10 pounds immediately, I’m 15 and I’m benching 165 currently

[@pjd6711]

From the webpage: THE HIGHLIGHT REEL: HOW TO BENCH PRESS 1. If you want a strong bench, you need to make sure that you have a proper set-up before you execute the Bench Press. 2. Center the bar and bench as well as your body. Don’t use one sided benching. 3. Make a strong foundation with your shoulders against the bench but do NOT shrug your shoulders. 4. Keep your lungs at a 75-degree angle away from the body. Do not flare your elbows or raise them too high. Please demonstrate the 75 degree lung angle, please, it sounds difficult and painful.

[@ElonMuskTheOne]

Thanks for telling your experience with the ac joint. It helped me to memorize the technique better and I hope it saved me and other people from injury.

[@emZee1994]

damn keep this series going. this video plus Alan thralls bench press video are the best combination on KZbin

[@BigBenchas]

Both awesome info. If you like their videos I'm also putting out a lot of content on benching. Hopefully it helps out

[@heavygesus]

I'm really glad I watched this I never really put much thought in my rotary cuff and feet positioning in my bench workouts also energy leaks in my body, the way this was all summarized was helpful.

[@joshuasantangelo5346]

Dude he’s right. I’ve injured my shoulders(rotator) and wrists so many times pressing ignorantly.

[@paulsky6667]

"You can’t bench with a flat chest" aight imma head out

[@astad.uzumaki]

"You can't bench press with a flat chest" Me: understandable have a nice day 🏃

[@DK-gl3ih]

@pi po I don’t get it

[@DK-gl3ih]

@pi po Ik but what does this have to do with the girl

[@pause90f]

@Aiman Maraidi because some men dont care how big a girl’s tits are?

[@choke-]

@Aiman Maraidi ????

Thank you soooo mucho for this video and this amazing explanation. I’ve done the bench press hundreds of times and yet by watching this video I realized I’ve been doing it wrong all the time! No wonder I haven’t seen great results on my chest yet. I’ll follow your explanation and try to fix my bench press. Again, thanks a lot!

[@nickross2475]

You should do a checklist with squats and deadlifts