Bench Press Tips and Cues with DJ Shipley from GBRS Group

[@ryanmc8583]

I’ve done a few programs but the homie Vernon’s just hits different. I feel like a strong well oiled machine and videos like this a sprinkled throughout for convenience and knowledge. Honestly can’t beat it. Thanks coach 👊🏻

[@vernongriffith4]

I appreciate that Ryan. Pumped it’s working great for you. Keep going

[@vernongriffith4]

@Bro Jackson marketplace.trainheroic.com/workout-plan/team/gbrs-performance-team?attrib=536865-ig

[@casey3057]

DJ is an absolute beast of a human. Great work fellas.

[@JayDubb3BCT]

As a guy who's torn my rotator cuff & has had issues ever since, the elbow angle makes so much sense! Thanks Boys! 🏴🤘🏼

[@vernongriffith4]

That elbow slot makes a big difference. Also check out the shoulder mobility video I shared to help with your shoulders

[@MrMcGuy]

@6:02 - "Drop the ego and put this thing on. You're not cheating, you're giving yourself the ability to lift tomorrow. Lift when you're in your fifties..." DJ, those are wise words. I'm approaching forty, and in the best shape of my life. None of us live forever, but the idea that we are just 'done' when we are over forty is simply false. Catastrophic injuries aside, it's mostly poor mindset and laziness that get people. Vernon, keep this absolute gold info coming brother. You guys are creating stellar content.

[@radiantgrxnger]

We have front row Rugby League players in Australia (best in the world) that won’t play a full 80minute game. They’d be the same size as DJ, of course some smaller and some bigger, however it is incredibly impressive to see a bloke DJ’s size whilst maintaining a cardio level of a half back or full back (quarter back for you Americans) Absolutely amazing and shows what can be done with true commitment & dedication. Thank you for your service & everything you’ve done to keeping us safe Nothing but love and respect all the way from Australia ❤️ 🇦🇺 ✊

[@alphamale4497]

I’m so glad I found this channel! I’m a therapist at atheltico and agree with everything this man said!

[@adampaape6894]

Absolutely... I'm an ATC/strength and conditioning specialist and I agree with this 110%. These guys are freakin spot on.

[@vernongriffith4]

Thank you for the support. Just trying to share come context and hopefully help others

[@THEMasteSnah]

hey GBRS group I love your vids, they are so professional and detail oriented.

[@Ayerborne]

These tips are awesome Vernon glad you guys are taking the time to share them with us. God Bless.

[@vernongriffith4]

Glad they are helping others. Appreciate the comment!

[@warrenchapstick338]

That gym set up is so slick dude

[@jrfigueroa8755]

Real,basic,concise, precise, effective and proven

[@vernongriffith4]

Facts

[@comi0202]

Man I appreciate this! Between torn labrum, rotator cuff, arthritis, tendinitis in the bicep tendon, and more my shoulder is toast! I appreciate all the tips to make something possible…as opposed to just being told to stop.

[@jamescarrot2813]

It's crazy this dude can move his arms at all considering all the injuries throughout his career.

[@anthonyjames9289]

Its just crazy to see DJ go from a kid to a big azzzz grown frogman love u shipleys ! I MISSED OUT ON EXTREME SEAL

[@magnuman008]

Awesome tips guys!!

[@kathleen6519]

DJ makes that look so easy.

[@HondoSauce]

Appreciate the shoulder tips. I’m 47 and have been in operations for 22 years and my shoulders are now my weakest point after years of bench. Much appreciated

[@vernongriffith4]

Hope some of the tips help man!

[@marksmith3328]

Love the workout series stuff!

[@theodorejones4301]

When DJ said bend the bar I really felt it. Damn good 👍🏿

[@nightravenman3624]

Awesome video. This has helped my bench press position tremendously! Thank you so much

[@alpeter3787]

Just when I thought I couldn't learn anything about the bench press, GBRS introduces me to the Slingshot! It looks like the Slingshot can be used to PREVENT injury as well*

[@johnmacri7440]

Appreciate these tips. I’m feeling the old injuries and this helped a lot. You guys are great.

[@colinweir3203]

Thanks guys going to try this, after BJJ, when I do weights. Support from Australia 🇦🇺 guy's.

[@C-24-Brandan]

After having my left shoulder redone, bone shaved, socket reshaped ect and just having my c2-c3 c3-4 fuzed after being severely herniated learning how to bench, shoulder press, squat ect again safely was eye opening and now I'm thankful I'm able to workout safely and pain free for first time in probably 10 years.

[@xr29fb32]

I had a partial shoulder replacement (similar to the HemiCAP) in January 2021. Where they cut my humeral head off (along with all the gnarly bone spurs) and replaced it with a titanium one. And they put the socket for it. I am very surprised that I am able to bench 225 for a few reps now. I now alternate between barbell bench and dumbbell bench to lower the overall stress on my shoulder. Barbell benching up to 225 every chest workout became a bit much for my shoulder. I’m just happy to br able to bench 225 again.

[@C-24-Brandan]

@@xr29fb32 yeah man I was benching 4 plates on flat bench, 3 plates and a 25 on incline bench, military pressing 3 plates , doin heavy dips, heavy pull ups ect and my neck surgery the cervical spine surgery took me out of the gym ect more and for longer than when they went in orthoscopically in 3 spots on my shoulder. They shaved bone on the head of joint, had to put bone shaving and some mesh into socket to make it stable again & have humarus head fit/stay in place then also had to repair 2 minor tears in tendons as well, wasn't fun. But the cervical spine surgery I just recently had was way worse pain wise, swelling, hurt to swallow water/Gatorade and had to eat blended protein shakes with fruits yogurt ect for the first 4 weeks. Now I have titanium screws, wire & carbon in my spine where it's fuzed, titanium screws n some type of mesh in my shoulder, also have titanium pins, screws and a plate in my right hand & wrist. Glad to hear you're healing well though, it's a slow and steady process. Physical therapy was brutal for both as well, how was your pt?

[@xr29fb32]

I never benched 4 plates in each side lol. 3 plates and some change in my prime lol. I always ran in addition to lifting though so that has an affect on top end power. My physical therapy was about 8 months as far as going to a physical therapist. I continued the PT exercises up until about a year post op. Now I just do a few PT exercises in addition to my regular workouts. Just to make sure the rotator cuff stays strong. The fact that I still had strong and healthy rotator cuffs prior to my surgery definitely helped in my recovery. He had to cut through the front rotator cuff in order to do the surgery but my rotator cuff was health going into surgery. My incline benching is still lagging some due to the fact that he cut right through the upper part of my pec muscle to do the surgery. But overall I can’t complain. I wish you a healthy future.

[@C-24-Brandan]

@@xr29fb32 yeah I played baseball my whole life and also rode motocross but was always good as pressing movements I started doin power lifting meets freshmen year of highschool then got into the body building style of training after that. Yeah I was in PT for my shoulder for 6 months and my neck I'm actually still in but more so for nerve regeneration bc they had to cut through a bunch of nerves on front of my throat & move my esophagus over during surgery so from my jaw line to collar bone is completely numb & tingly. Physical therapy def is not fun at all leave more sore than going in for sure but there's a method to the madness. Thank you appreciate it, same to you stay strong, safe and healthy in your recovery

[@dixonrooster5954]

My old man is of that "pumping iron" generation. He's 60 now but did his rotator cuffs one after the other. His ego got in the way a lot. Was a good lesson for me. Whether I'm smart enough to implement the lessons learned is another story.

[@RyanM444]

Can listen to Vernon talk about biomechanics all day. Dude's a master of his craft!

[@vernongriffith4]

Man. I appreciate that. Just sharing what I know to hopefully help others

[@joeg8269]

#thankful DJ is on our side. There is no way I want to see that beast coming through my doorway, in full kit, eager to spread democracy! ✊️

[@GentlemanEDC]

I have been blessed even through nagging injuries to have an exceptional bench; everything said here is spot on and even learning the torquing aspect is something I’ve never heard. Great work guys!

[@morejonf1927]

Much needed video ! Thanks a lot!

[@fluffy2973]

so how many bars have you bent so far? It appears like you could also bend a straight bar into a curl bar. That's some solid work gents! Dig the info AND demonstrations!

[@neonatrix8645]

Awesome video, my right shoulder is really bad and has limited me a lot when benching. Tried this today and was able comfortably press 225 for sets of 12, 10, and 8. Before I couldnt go higher than 165-185 depending on the day without pain limitations. Thanks a lot guys! 💪

[@andrewkenseth4814]

I’d love to see you guys talk about elbow tendon injures for curls etc. This chest video was very helpful. My main issue is my tendon at the bottom/elbow area of my biceps. It is destroying my workouts and has been for months.

[@texmechs4961]

I have experienced the same thing, in fact currently I'm dealing with that very issue. I did some research, and what I found (at least for me) is turning your wrist inward as your curling. This tends to happen when your bicep can no longer support the weight and you try to recruit the your forearms to help assist getting that extra rep/reps. That puts too much strain on that tendon that runs from your wrist to your elbow causing it to get inflamed. So what I did was lower my weight and focused on my form and TUT, which makes up for the drop in weight. Also chin ups and pull ups will cause the same injury. Hope that sheds some light, but don't just take my word lol, I'm sure your own research will provide something very similar.

[@user-kx3dg9sn6z]

Can we please get a breakdown on djs cycles? How much gear is he doing? How many injections does he have per week?

[@HaloDude557]

all of them

[@Pmedic605]

DJ is a freakin' beast!

[@alphamale4497]

Awesome video!

[@jerrycampbell5937]

More of these videos!

[@lilpablo4839]

I have shoulder issues and shy away from lifting because of it. Definitely going to try the sling shot. Thx for the tip.

[@stevewonderlin5892]

how tall is DJ Shipley? He is jacked great work with him.

[@ln1056]

Awesome stuff. Any chance a full shoulder impingement/rotator cuff tear rehab video is in the works?

[@sgt0331able]

Thank you so much, i suffer from left shoulder pain when on the bench press. Great tip!

[@gephrygeph6480]

BOOM! At 55, my shoulders are toast and I've had neck surgery (laminectomy on c 3-5), but I miss the bench press. I will be checking out more videos and try to work my way back into it. I do still do some light dumbbell press work, push ups and burpees, but miss the bench press. Thanks for knowledge transfer!

[@apollo9x19]

I’d really like to see more content with you and DJ, do you two think that that’s in the future?

[@vernongriffith4]

Definitely more coming.

[@chaddaniel1989]

This guys voice and there presentation together reminds me of one of those Saturday morning hotrod shows. Love it. Taking away people with shoulder problems, why do people arch there back on bench press drive there feet and lift there ass? What's the point? Who not just do decline? I feel like it comes from powerlifters in competition trying to get as much weight as possible everytime. I've lifted for 10+ years and have always stayed nice and flat. Now if I get introuble in the later reps I may arch to get the last one but for the most part I can put my feet on the bench under my butt and run through 4 sets of 10 at 225. At 5'8 185lbs. And have never seen a benefit of looking like a catorshanist trying to push weight. Can you push more? Yes. Are you a few degrees from being in decline postioning? Yes. When you do pushups are you arching your back trying to get one more? No. Go down on weight and feel a real flat bench workout for the first time.

[@Sdukes001]

Mark Bell has some great products for lifting 👊🏼 great content as always

[@spacattack5554]

would love a vid on diet!! thank you for all the knowledge so far

[@rung1915]

As a power lifter this is great info

[@ArmyPL1981]

Shoulders are critical especially for stability. I'm more of a power from the triceps. Shoulder injury takes a lot of time to recover from.

[@Nope145]

Tips to lift by 👍

[@lm-usmc]

I'll have to try the slingshot. Not sure why, but flat bench hurt my shoulders more than incline, so I've been doing inclines and using the 45 degree method you talk about. Good stuff.

[@michaelbrandon2060]

Loving that MTP Baseball cap, is that GBRS merchandise?

[@ap1986]

The sling shot also works for push up too. It allows me to go full range of motion

[@Krakatawa84]

Does dj use enhancers? Just asking guys hehe big fan of dj

[@jmo2640]

DJ is so freakin jacked

[@star.soaked.wanderer]

I've watched probably a 1000 videos about how to bench press and I haven't watched one for around 5 years but I just watched navy seals explain the same pointers as everybody else because I expected them to be different for some reason

[@gregchabot7160]

Being on the wrong side of 50. I'll have to try this. Switched to strictly dumbbells after something went pop. Rehabbed it on my own no clue what I did. Doesn't hurt and I got ROM. FIDO

[@weed2man]

I'm going to have to find one of those slingshot devices makes it look much easier on form for higher bench presses instead of bowing out which happens

[@michaelcarter8209]

Outstanding

[@chosenfews]

Wish I had someone like DJ in my life

[@peady64]

Question, would it be better to use dumbbells for pressing? I ask because I have issues with my left shoulder, and dumbbells seems to alleviate the acute discomfort for me. Thank you in advance.

[@joes878]

Bench press is such an "ego lift" that it is just too easy for most of us to sacrifice proper form for bigger numbers. I certainly did it when I was younger. I'm in my mid-40s now and I had to put the ego aside and do the smart thing: focus on good form (and shoulder health!) on every rep and set, even if it means taking some weight off the bar. The way I finally explained it to myself was this: if I fuck up my shoulders now, it will take a looooong time to recover enough to bench press heavy again (if ever). So if I can be smart about it now, and bench slightly lighter while keeping my shoulders healthy, I should be able to continue benching well into my older years. Think about it bright ones. I'd also recommend that you occasionally swap out the barbell for heavy dumbells. Benching dumbells with good shoulder mechanics feels very natural.

[@woodyboswell5184]

Lifting in my '60s now is challenging.😅 Lots of shoulder pain requires lots of warm up. I need to get a slingshot for sure.

[@CryptoiNNERG]

DJ, where can I buy that hat? Brand and model please

[@Spooky130]

My shoulders hurt so bad! Thank you!

[@xisotopex]

I find it pretty easy to get my shoulders/scapula back, but its difficult to keep them there during the movement. I have had to do my reps slower and reduce weight. am I doing something incorrectly or is this common and just takes getting used to?

[@michaellaralio2360]

How is DJ so freaking jacked, is he on TRT or something? Good lord he looks like he could enter a bodybuilding competition.

[@singerkeile1]

Is the cervical flexion safe or recommend over time? I see a lot of folks bring their chin to chest every rep. I've been told that isn't ideal... Thoughts?

[@ramirlj]

Great stuff I would add to keep your rib cage down and glue your lumbar to the bench... Imagine someone placed a dollar bill behind your low back on the bench. You wanna glue it to the bench so that nobody could pull the dollar bill away from your back. The ribcage position greatly dictates the proper load dispersion among the shoulder complex. It's like a Jenga stack.

[@kennethgreenstreet371]

56 years old, I’ve also always done the bar, 135, then get into it. Shoulder has been hurting, this has helped a lot. Do you have anything for the incline press?

[@thetaylors2036]

Will this help when lifting w/ lower back injury( L5-S1 Disc)..?

[@bigd2829]

So I’ve heard the sling shot takes off quite a bit of weight from the lift. Would it make more sense to just stick with a lower weight? Or would using a slingshot on higher weights be more of an advantage than lifting raw on light weights? Really curious what you think, great video btw.

[@vernongriffith4]

Depends on the goal. I don’t think there is anything wrong with staying at a lower weight for the most part but with some of my Military guys and a lot of my pro football guys there are times I need a higher stimulus to achieve an adaptation so the slingshot provides a platform to achieve that and save some stress in the shoulders. Whatever works for you though.

[@bigd2829]

@@vernongriffith4 Makes sense, thanks for the reply!

[@MonsterChuck]

Very close grip on this and def smaller than 45 angle. Not necessarily bad and may be needed if you have shoulder injuries that limit you. Grip width will be different from person to person but personally like a wider grip than this while still modest and not as wide as I can go. That will get you a true 45 angle but again, if you have injuries that limit you then you will have to find what works for you. DJ looks like a fairly tall guy and that would be a close grip bench for many average height guys.

[@jeffreyhaley991]

Damn DJ. I don’t know how your doing that with your shoulder injury

[@FlyEaglesFly19111]

Living equipment for many years has destroyed shoulders. Benchpresing now is almost impossible flat. Incline for me is better. That slingshot is sweet though!

[@ryanthompson3446]

Make sure you run test and deca too, makes benching much easier.

[@danterryfitness295]

Hey Vernon, what are your thoughts on protracting at the top of the bench press? I have heard TONS of mixed opinions about this from respected people in the industry over the years. The traditional strength training and power lifting coaches generally say don't protract at the top of the movement and instead stay slightly retracted in the scapula so you can remain as stable as possible and maximize your strength output. Then the functional/unconventional coaches generally say it is important to protract at the top of the bench press (and any pressing movement) so you are developing strength through a fuller range of motion since in life/sports we are constantly generating force through both retracted and protracted positions, not walking around with our shoulder blades fixed in retraction like a stiff robot. What is your take?

[@JG1rn]

My shoulders are so bad that this movement is no longer an option for me. I stay away from dumbbells now too. My go-to now is hammer strength chest movements. I can fully engage the pecs without any pressure on the shoulders. I’ll follow that with the Freemotion cable fly machine which also puts zero pressure on my shoulders.

[@dunemedic1]

Thanks, so much guys, I have bad shoulder issues and have dropped the bench press from my routine because of them. Does benching on a Smith machine help or make it worse?

[@vernongriffith4]

Depends on your issue and what you are looking to get out of it. Helping stability keeping the press motion in one path- that may help some and not others due to the rigidity. Just depends on your body and what you have going on

[@dunemedic1]

@@vernongriffith4 Thanks for the reply. My main issue is instability. S/P Bankart and Capsular shift (1997)

[@pulltogether6402]

What are the best trap exercises you guys use

[@vigilantofstendarr6276]

How do y’all wear hats while working out? My head gets so itchy if I wear a hat for too long.

[@nightlab6576]

SOLID He's Right I also Have a DESTROYED Left Shoulder. DJ Your Grips to me seems a little close for bench Do you come in Closer because of your shoulder? looks like your doing more Close Grip hitting the tri's . I Normally Grip the bar a little wider. A Them Length out then grip .. ( Big Deal right everyone is different just asking..lol) Anyway GREAT VIDEO THANK YOU FELLA'S Sincerely The SAN FRANCISCO OFFICE :) ..lol

[@vernongriffith4]

We prefer a narrow set up as I do with most of my football players. Dealers choice but I like the nuance of the movement that way

[@ryandenina7735]

Whats DJs max bench ever? And currently?

[@christopherpeterraby]

DJ is jacked as fuck!

[@fieldgunbio2402]

Always painful doing flat press with barbell I always found, to much pressure on my elbows as barbell locks you in. Once I switched to dumbbells instead was able to handle more weight no pain, more freedom of movement. But yes all that makes sense, training around injuries and problems finding a way can always be done rather than skip the exercise. 👊

[@Galarid87]

Dj looks like he could have been a serious contender in the IFBB

[@dcjr.477]

Have a sling short and allows me to bench heavy as a broke down 60 YO Army Retiree!

[@doorkicker8507]

As I’ve gotten older 52. Because of injuries. 3 Rotator cuff surgeries and L4 and L5 are bone on bone in my lower back . I do everything on a GOOD smith machine. Instead of balance the weight. Just push it.

[@devonedmonds9223]

Torn labrum here, 100 percent caused from the unnatural, internal rotation of the shoulder joint from straight bar bench. The movement taught here is certainly superior to the traditional bench press form, but I advise so many to stay away from straight bar bench, as the fixed hand positions are rather unnatural. I’m DB press for the rest of my life, as I can keep the elbows fixed closer to my body and press from a more natural, athletic position.

[@xr29fb32]

I agree. Dumbbells do put less stress on the shoulders. I still barbell bench but alternate each chest workout with dumbbells. I had partial shoulder replacement.

[@AdolfSchicklegruber]

Check out Doug brignole he makes the same point. Decline dumbbells are the optimal chest exercise

[@jamesschmidlin789]

*MORNING Y'ALL*

[@Gshock25able]

hell yeah !!

[@jamescarrot2813]

Was DJ this swole on deployment with devgru? I always heard that sof guys are generally skinnier than you would expect like endurance athletes

[@superkillr]

supposedly needle muscles aren't legal in the military. I don't see any problem with it, if you want the gnarliest fighters on planet earth protecting you.

[@johnforealdoe8999]

Better to do incline presses but what do I know

[@SideOut4Life]

Where did DJ get those shorts?

[@Saltlife2182]

I noticed that DJ’s hand placement are a little closer on the bar. How close? And does being closer help the shoulders?

[@edmond472]

closer grip uses more triceps, some like to do close grip bench for tricep work, being closer does help because flared elbows = shoulder issues, although on a barbell bench you are limited in that regard compared to say dumbbells where each individual arm has free range of motion and you would tuck elbows in to reduce shoulder impingement/injury. But seeing as how he mentions himself having shoulder issues that's probably why he does it, if you're looking to grow your chest you want to make sure your grip isn't too close, need most of the weight load to be biased on the chest

[@Saltlife2182]

@@edmond472 is that grip that he is using to close?

[@edmond472]

@@Saltlife2182 definitely a bit close you can see his elbows are tucked pretty tight, but your form also depends on your leverages & your own person body / biomechanics etc

[@Saltlife2182]

@@edmond472 I guess my biggest question is are you able to still build your chest with the grip width that DJ is using? I’m over 40 and do full body 3 times a week and trying to keep my joints health while building/maintaining muscle.

[@mikedambrosio8445]

Maaann look at DJ Arms Dayum

[@jlew6890]

I wonder what his civi run of test is per week?

[@nephitedecent]

DJ, you really need to checkout stem cell treatments from Bioxcellerator in Medellin Columbia. I’m looking into it myself and planning making it down there in mid 2023. Check out there website and testimonials on KZbin. This will solve your shoulder issues! 👍🙂

[@Tesla_ofthe_Skies]

Do you always want to explode on the way up?

[@galactichorizons511]

Wish i had a vehicle n income especially somce need to relocate n having difficulties w figuring out housing asap..stressful

[@PraterMIPFC]

D.J. is f'n yacked

[@neoxphyte]

Is this a SIG barbell?

[@PETRAS_]

But with that push up it looks like he is training triceps instead of chest...but couuld be the camera angle