This Important Bench Press Tip EVERYONE Forgets

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[@OmarIsuf]

Uploaded on Sunday because International Bench Day is on Monday. Preparing everyone to get their swole on.

[@andreassandstrom5101]

OmarIsuf smart move bro!

[@MrAzzzzzzzzzzzz99]

Thanks oo my ass offf

[@JonathanStrootman]

I like your style!

[@dilffred5464]

My chesticles are swollen with anticipation bromar

[@turtleboy35]

OmarIsuf but how many times have you benched 405???

[@jackhodges1]

The best tip is to always push the weight off your chest.

[@JeffO-]

Or "into the air".

[@SergeyLifts]

Look closely on Omar's back: those are Calf insertions, that's why they are so tiny on the legs, because they are short and the peak is on the back.

[@Firmly_grasp_it]

Jeff and Omar both uploading a bench video .... confirms that tomorrow is #nationalchestday

[@jonih3274]

bruh i noticed the same thing. putting 20kg more on my bench today i guess

[@jamnana2235]

Crap I had legs scheduled today.... Guess I gotta skip it and head straight to bench day then.

[@MrUseless247]

@Eugene Stoner gtfoh with that bullshit, no one is copying anyone. . . Bruuuuhhhh

[@3xtasy777]

Who can lift more jeff or omar?

[@jamnana2235]

@@3xtasy777 AFAIK Omar's bench PR from earlier this year was 370lbs whereas Jeff's PR is 405lbs but Jeff achieved this years ago before he switched to more of a bodybuilding focus. FWIW Jeff's current bench max is 355 which he attempted last month in one of his videos.

[@oobalooba]

I stopped eating my vegetables and I've never been more constipated. I was squirming during prayer circle this morning and it gave everyone the impression that I had much to atone for. Thank you for strong reminder.

[@dereksevcik6595]

I always have fantastic poops. 3-4 times a day

[@memyselfandI90001]

I eat 0 vegetables and I'm fine

[@oobalooba]

@@dereksevcik6595 Congratulations: those are advanced numbers! I'm in a bad place right now, but with inspiration like this, I hope I can get my digits up in the near future.

[@dereksevcik6595]

@@oobalooba i believe in you! I recommened eating a vegan whole food plant based diet. It's all about fiber :)

[@SirAlexanderdeLarge]

That arch meme killed me! 🤣🤣🤣🤣

[@NoNo-yj6hj]

These are the best videos in KZbin fitness right now.

[@siddharthpandey6028]

The most important thing which people forget is warming up their calves for optimum leg drive

[@andreassandstrom5101]

Siddharth Pandey Yeah! Warm up with around 600-1000 Double unders

[@Spartan31AA]

@@andreassandstrom5101 No need to bring your crosshit nonsense to this holy channel of gains.

[@andreassandstrom5101]

John Smith Come on! Im a crossfitter! Its my job! 🤸‍♀️🤸‍♀️

[@Abdullah-sf8us]

@@Spartan31AA take it from a man pulled his calves while bench pressing ,

[@AnshulDabholkar]

You're everywhere

[@NickMach007]

Simpson socks to cover the calves. Pure genius

[@Enju23]

Oh man, I do love coming to a teaching video and the info given just reaffirms what I’ve been practicing already

[@authenticbaguette6673]

Depression and instability ? Man I sure do know a lot about these two things .. Creatine ruined my life , don't let it ruin yours !

[@callemoreus794]

Just because some people cant handle it, it shouldnt be illegal for those of who us who can use it once in awhile and still function in society

[@roni1911]

Authentic Bastard Can i know How Creatine ruined your life

[@callemoreus794]

@@roni1911 just put those thoughts away.. If I could do it all over again i would never touch that shit

[@callemoreus794]

@my mom my Ingris very bad, yu hav cretin for mi?

[@The_MKUltra]

Omar this is a very thoughtful video. Thanks a ton! As someone only lifting for a few years who has struggled with bench progress and some injuries its hard to find beginner friendly guidance for such a complex lift.

[@mukuljain8383]

you videos are soo helpful dude i have mad respect for you 🙏🏻

[@audiomystic]

Hey Omar. You mentioned self unrack. What I like to do is push up against the bar as I find my tightness on the bench. I push pretty hard. At the same time I engage my leg drive a little to push down and back until I feel ‘pinned’ to the bench. (No chance to slide). It helps with scapula retraction. I also kind of take the slack out of the bar before lifting it similar to deadlift. I totally agree, get the back set, then deal with other parts of setup. And I’ll hit my leg drive while the bar is still racked to make sure there’s no slippage of my back on the bench. I used to focus too much on arch. I think it’s overblown. I feel more comfortable, stable, and strong with less arch. Thanks for the good content.

[@JohnDoe-wr3eq]

Hey Omar, would you consider doing updated versions of tutorials on how to perform the main barbell movements?

[@bennygilligan]

Great video thanks my man

[@TheLateral18]

Know i like this channel more, you are watching football ⚽ in the background!!!!!! Is amazing how little tips, can make a difference during any work out

[@Altigue]

Hey man, good video. You want to make one that discusses sinking in the bench press? Yhanks

[@Bigfoot_With_Internet_Access]

I like to bench press trees that I've uprooted

[@Kevflar]

Thanks for this. But on 3:30 you do a bench where you can actually see that your scaps aren't fully retracted. You can even see them coming up a bit. I find that keep depression on all the time and retract maximally while lowering the barbell works better (what you seem to do).

[@TannyW]

This really helped

[@CJ_Pharaoh]

All that leg drive and still team no calves 😂🤣😆 Stay blessed Omar 🙏

[@TheDarkNightRising]

Look at this man highkey flexing his back muscles

[@TheJLAMAR23]

Great video!

[@arunavsrivastava2068]

Hey Omar can you explain how to pack shoulders in dumbbell bench press ??

[@Gutsmagoria]

I've been unracking alone for years. HomeGym MasterRace for 3.5 years. I found it was crazy good for my power stance. Long legs help a lot. Push your hips way up into a comically exaggerated power stance, glutes as far off the bench as they go. Unracking is bordering on a decline press at this point. Shoulders planted, unrack, and rotate you and the weight around your planted shoulders letting your glutes back down onto the bench. Proceed with the lift.

[@muhammadizzat7322]

Hi omar. Gread video... Is there a need to lockout the elbow at the end of the movement? I training for general health, leaning more towards muscle building

[@ballerlifestyle7725]

U need to watch sean noriega, dude has a 2 inch bench press

[@3300flavio]

Thanks Omar Here is my like as always

[@gregors00]

Kabuki Strength had a really good video the other day that basically went against the concept of keeping the scapula retracting during the bench (it started as a rowing video but they went on upon request). They advocate keeping the scapula in depression but allow for a slight amount of retraction on the negative and slight protraction on the press. It’s something I’ve started trying and it feels really good. I think it’s more geared towards trying to go into retraction at the bottom to encourage post humeral glide. Do you have any thoughts on that? (The video is on Chris Duffin’s channel).

[@xpertaab7261]

A proffesional said if you retract your scapula by moving shoulder blades back and down, the bones compress some nerves that are in the area

[@g.berwald5312]

This feels like a constructive level headed response to the most recent Jeff N. video about the bench pressing

[@vivekrajput5836]

U r nice and knowledgeable person

[@alandiegovillalobos]

I could not agree more. I never sacrifice my strongest motition just to make the gym trainer happy with my form!

[@johanhansson4574]

The retracted shoulderblades hurts my AC ligaments like cracy under load and it stays for weeks. I just cant perform the flat bench because of this. In incline press, no problemas. Whats up with that?

[@jngibson24]

That timing with Jeff Nippard though, All Kiiiiiinds of Boob Gains! 💪🏼

[@connormcdonald5759]

do a military press vs bench press video.

[@mikeo.1963]

I too train in my pajamas ocationaly. Respect!

[@kolecarterbenches]

good video

[@SONZOFGUNZ37]

This advice is better then Jeff nippard’s advice thanks im a fan of both. I am just being honest

[@CCGamingTube]

What weight would you say you should be benching for 5 before considering yourself intermediate?

[@welblack]

I know this might be unrelated, but when will you make a collab with nunez again? Btw can you also make a video on lower back exercise

[@ablatif1]

So in which part of the bench press do I do a line of creatine?

[@shashwatgoswami223]

Omar "I am gonna make an argument" isuf

[@samratnarayandasmukharji604]

short sweet informative. your fan from india.

[@thecarnager1949]

Like a boss!!

[@managerofkisses6103]

Omar, what shoes are those? Thanks!

[@barbellbryce]

"What's cracking guys oh we're you saw here back with another video"

[@Fortress333]

What do you mean by upper back? Is that the upper traps or the area between the shoulder blades or ... ? Thank you. I think my main issue when benching is -- aside from being weak as a kitten -- that I lose that tightness, especially when doing reps. So one heavy single usually feels much better to me than doing 8+ reps with a much lighter weight. Feel free to laugh and/or cry now.

[@gardnert1]

Yeah... but how do I stop getting muscle spasms in the rib cage area that make me think I'm getting a heart attack?

[@arestotikidis]

How felt like benching 2020 kilos?

[@brunoherrera2574]

So you post a video about bench press 1h after I benched at gym.

[@hithere1036]

Omar and Jeff nipard both did bench press videos less than an hour apart😍😍😍

[@MrCliffhanger44]

hi there but unlike Jeff Omar is actually natural

[@hithere1036]

@@MrCliffhanger44 I'm not sure if this is a meme or a joke but they most likely both natural keep in mind Jeff has a very small frame so 10 pounds of muscle on Jeff may look way bigger than 10 pounds of muscle on a guy that's super tall and big frame

[@conorscott1386]

hi there Omar’s only a couple inches taller than Jeff though

[@MrCliffhanger44]

hi there Jeff Nipples eats tren for breakfast cmon man

[@memyselfandI90001]

yeah but only one is not a liar steroid acting smart individual.

[@TheLOLhaxorz]

What's up guys o mars eats soft here

[@colbylevi7]

I feel like this is a response video to Jeff Nippard 😂. His bench press emulates the St. Louis arch.

[@Handeee805]

You're supposed to rest on the upper traps as to not limit scapular movement right?

[@Handeee805]

Works well, I was just asking to make sure

[@rayrivera1830]

nice, using that kg.

[@andrewthehope]

what's cracking guys oh we're you saw here back with another video

[@hehehohoism]

How muchya? Comment below!

[@andreassandstrom5101]

#teamalwaysselfunracking

[@SantomPh]

can't seem to lock out (to my satisfaction) without releasing the shoulders....what is going wrong here? Keeping the shoulders back means the arms can't even straighten out for the press. Spend more energy keeping the shoulders down instead of lifting the weight

[@SalamPHI]

The idea of decreasing the RoM to increase the wight has always been confusing to me. Isn't the point on the exercise to strengthen the movement through the entire RoM? unless you're in competition ofc.

[@NeuronActivation]

Using proper form comes first.

[@_singh1997_]

Auyeee

[@Reppintimefitness]

What's good bro

[@jcBirds]

3:48 error 404 calves not found

[@schwerfalsch1601]

I watched the football match in the background

[@M6mpsu]

Same lmao. Who's playing? :D

[@davidblackman1586]

Does the hole around your knee increase the breathability of those pants?

[@its_james_fitness]

Train calves for extra leg drive

[@SwolfieTv]

Omar? Yeah the dude with the orange legs

[@Reppintimefitness]

My favorite lift is the fork lift

[@authenticbaguette6673]

REPPIN TIME FITNESS you mean the brian shaw lift ?

[@Reppintimefitness]

@@authenticbaguette6673 lol look up my channel bro

[@Reppintimefitness]

@Eugene Stoner hahaha so true check out my content bro

[@authenticbaguette6673]

REPPIN TIME FITNESS nope .

[@shxbdndzjzns3121]

I can’t get my attention off that pants😂

[@MarbooJr]

I have never been a fan of the “super arch.” Funny, I actually just uploaded a video on 4 tips to increase your bench press this morning. Great minds think alike.

[@streetrat123]

Eugene Teo advocates a slight protraction on the top of the concentric. Is he wrong??

[@ryangreene50]

Nice socks

[@sungameloc]

How many bench videos is this now? Lol

[@Hosenanzugtasche]

Scrapula because we all know he's a robot.

[@Jimmy-Chin]

Omar video vs Jeff's video 🤔

[@JCrushFitness]

Are u actually going to make the argument?

[@EmpoDaddy99]

How to bench press: press with your calves

[@LarryShipeWorld]

Why you act like we just didnt see that hole in your tights lol 💪🏼💪🏼

[@balintmucsanyi6322]

Omar used metric system!😭

[@YokeyDokey]

?

[@yellowjacket7023]

Like # 1000!

[@GoodGamerguyXD]

Everyone preaches back and down but its wrong... Watch Dr. Evan Osar about Scapular Mechanics and Chris Duffins Video about Scapular Function during the Bench Press.

[@TotalCapacitor]

i think arching the back and contracting the scapula are bullshit

[@VarunSarathy]

Everyone except ATHLEAN-X ignores. 😏

[@sarmadghafoor1484]

Varun Sarathy ??

[@VarunSarathy]

@@sarmadghafoor1484 Scapular retraction, leg drive.

[@barbellsamurai8014]

after seeing omar in tights it is obvious calves are not his smallest bodypart

[@thecastle09]

wtf with orange tights bruhhhh

[@cansgb]

that back looks photoshopped, holy moly

[@ronaldkennedy2401]

would you like us to all chip in and get you a real bench?I think Walmart ripped you off on that one.

[@TacticalLeo]

Hey Omar you and Jeff plan this by any chance? Because if you did... Thank you man! 😁

[@callemoreus794]

Omwr yu get calfs to feed, benchpwrss is not you most important objective in lajf!!!

[@Joe.D.Sheppard]

Every time Omar talks about keeping your back tight, I just keep thinking about how tight those pants are. 😂

[@bishopm4401]

Bench pressing at a weightlifting gym like an alpha

[@randygentry2442]

Hey check out my BACK...just wanted you to check out my BACK...pretty bad ass ripped BACK....right here been workin on my BACK...let those comments commence about my BACK

[@whitedragon9377]

Absolutely *no* excuse for those leggings. And you're wrong, the king of the lifts is the curl... performed in the squat rack!

[@math1102]

Can you never wear those pants again Kthx

[@hishammoe3379]

Did he just use a tetanus spasm painting to emphasise the bench arch?

[@georgeybushy]

Omar stop the leggings

[@Nappyheadedarnold]

first comment

[@Nappyheadedarnold]

Eugene Stoner damn right

[@shanepatrick641]

@Eugene Stoner yeah man I'm special to! 😀

[@savinaykant8283]

The biggest mistake is that people forget to work on their calves which really lack their legdrive intensity

[@finleyashforth1158]

Barbell Bender Fitness calves do not increase leg drive. That is primarily quad