How to Bench Press with Proper Form (AVOID MISTAKES!)
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- Опубликовано: 16 июл 2018
- How to Bench Press with Proper Form | Mind Pump
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Learn how to bench press with this great guide. Bench Pressing is a staple movement of weightlifting and is important to preform properly. By doing so, you can build a great looking chest and ensure that your muscle building progress is always upwards.
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0:47 - Retract your shoulders
1:20 - Points of contact
1:47 - Natural lower back arch
2:30 - Bench press grip (hand placement)
3:32 - Barbell path
4:48 - Generating power + feet placement
5:21 - Breathing + bracing
The bench press is considered one of THE foundational exercises for the upper body for good reason. It trains all of the “pushing” muscles in a way that allows for heavy loads and develops the chest, shoulders, and triceps extremely effectively. It would be very difficult to find a bodybuilder who didn’t develop their chest muscles without the use of the bench press. It's also one of the “big 3” movements that powerlifters compete in along with the squat and the deadlift. One of the most common questions that people ask others to gauge their strength is “how much can you bench.”
That all being said the bench press is also responsible for many shoulder, pec and elbow injuries. In fact, a damaged AC joint in the shoulder is sometimes referred to as “bench press shoulder.” If done properly the bench press can develop impressive muscle and strength. Below we list how to set up and execute a proper bench press for maximum power, strength, chest development and in a way that minimizes the risk of injury.
Step One: Lay down on a flat bench. Your feet should be on the floor and NOT up in the air or on the bench. Keep the knees bent at 90 degrees with your feet directly under your knees. Your upper back, shoulder blades, and butt should be in contact with the bench and should remain in contact with the bench. Your low back should have a natural arch and should not be in contact with the bench.
Step Two: Grab the bar with a relatively wide distance. Your grip should be wider than your shoulders. Typically, your ring finger or pinky finger will be placed on the rings that are present on all bench press bars.
Step Three: Squeeze your shoulder blades back and down. In other words, pinch your shoulder blades together while simultaneously bring them down your back…basically don’t let them shrug.
Step Four: Grip the bar hard and unrack the weight. Brace your entire body. Slowly lower the weight to below your nipple line. Your elbows shouldn’t be out at 90 degrees (that a great way to hurt your shoulder). Elbows should be at about 75 degrees. Touch your chest with the bar and press it all the way back up. It should take you about 3 seconds to lower the bar and about 1-3 seconds to raise the bar.
That’s it! You are bench pressing! You are on your way to developing a muscular chest, shoulders, and triceps!
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I am a newbie with lifting weights, and we are lucky enough we have these guys spreading the good word and teaching proper form.
The good word hah
Keep searching. Seek truth. Jesus is waiting patiently for YOU
@@Huelogy what?
@@Huelogy ll
Are you a noob still now?
Update6 months and I'm still loving this bench. ruclips.net/user/postUgkxo_64lVTGMk7y4aXTPxPOcQ3YTLyQ6kYV I use it almost daily. I've gotten used to the small wobble and it's no problem at all. Love the storage, it folds right next to my weight set in the garage and hardly takes any space. I wish the covering material was a little bit tougher. I have a feeling that in a couple years it'll tear, but the bench is very well priced that I would just buy a new one.3 month usage review. Awesome bench for someone looking for compactness and storage. I did have to drill a couple holes to adjust my preferred seating position and leg bar position but that's only due to my personal preference. It's very sturdy for normal workouts, but for anyone going above 100# dumbbell press it wobbles ever so slightly. I would probably go with a fixed bench if that's the case. That being said i can accomplish 99% of my normal gym workout with this setup. Very happy with the purchase.
this guy knows his shit, immediately felt it in my chest right after. crazy how much i didn’t know before this video
Never knew how much I didn’t know till now
This is a great senior quote
Thank you so much! I started my weight lifting today! after 20 years of procrastinating since I was 15 yrs old. I think no one is too old to start exercising/weight lifting. Subscribed!
get it
Any update boss? You were mid 30’s when you commented, hope you’re well regardless
always a good time to start weights! Hope things are going well
Getting into weight lifting is way more complex than I thought
This will apply to almost everything in life worth doing
it definitly is but just get in the gym, focus on form, but honestly just go at first if form isnt horendous at first, just lift weight for however long it takes and you will eventually learn.
It is if you want to prevent injury. Any monkey can sling weights arround and end up hurting themselves.
Jacked ow already mate?
for sure, i wish i looked up more info beforehand, because when i first started lifting i severely hurt my back and had to lay off for a long time! preparation and information is key!
17 year lifter here. Learned a lot here. Already feel the difference. You guys rock.
i saw an older video of this on your channel and tried it out yesterday. not only did ifeel it in my chest and less in my arms but i was actually able to do it alot easier too
I’ve been going to the gym consistently for about 1-2 years now and I’ve never felt better. Well I’m only 21 but I notice a huge impact on my mental and obviously physical health. I like to re-watch proper form videos / different workout vids. Great explanation & well put together man! Dope channel name too haha
Wow, I've been doing at home bench press workouts and I think that's the first time I've done it with complete proper form, I felt the difference. I was the person who felt it in the shoulders and arms, and that set I felt it in the chest. Thank you!
It's been over 10yrs in my fitness journey. I usually do HIIT and circuit training but trying out a new strength program and want to compromise less form to volume. I found this very helpful.
Thank you for the guide. I was benching 45kg and not really triggering my chest. I get more from the cables.
Turns out I was letting my shoulders roll slightly so it was just missing my trigger points. Still get more notice from the cable machines. Practice makes perfect!
As a newbie to working out and trying to build muscles, your videos have been of immense value to me. You are a fantastic teacher! Thanks!!!!
Incredible video. Concise straight to the point and visually helpful as well, starting out back in the day I used to feel a little wonky in my shoulders because every chest day I would use my shoulders a lot especially when I fatigued and channels like this helped me learn to better my form and help prevent any further stupid injury I was probably doing to my body especially my rotator cuffs. Keep up the great instructional videos.
finally a teaching style that I can understand easily. Thanks for this, I subscribed!
As soon as he mentioned the shoulder I knew I’ve been doing this wrong 😂 shoulder has been hurting 2
you could´ve popped a joint
I agree with what another commentator said. This should be played in every gym. Your video was detailed and informative and helpful down to every second no time wasted. Amongst other forms and techniques, many people trying/doing things wrong or could end up hurting themselves. I’ve always played soccer and we pretty much only ever focused on leg workouts, core, and cardio. I’m 22 and getting back into the gym after taking time off for a couple years. I started a routine but fell out the first time at 20. I’m looking to make this a lifestyle and trying to learn as much as possible for upper body because that’s where I lack and your video on form looks fantastic. I did chest today and it burns but I’m going to follow this to the order next time
Thank you for this. Really like your teaching style.
These videos are always so humbling, I’ve been working out a while now and after watching this and going off the cues I realised I can’t lift as much as I thought I could, no doubt my shoulders/arms were helping out too much before.
Great step by step
Knew I was doing something wrong with my shoulder hurting.. now I know. Thank you!
Short, clear and precise! Awesome!
Totally awesome instructional video, exactly what I was looking for. Thanks
You rock Adam, thank you
You guys are the best , so much great info, accurate, backed up by since and studies , awesome.
Thank you.
Great careful explanations, thank you!
The best video on bench press I've seen....clear, detailed, instructional and sensible 👍👍👍
Great video as always guys
The first part is what i used to struggle with the most, keeping the shoulders back. Great to see you picked that up right at the beginning.
thanks. Good clear explanation
excellently explained! thank you!
I like the way you explain the exercise and movement. This makes me want to get back into the gym.
Great information
So glad there are guys like you to help us. Great video thanks alot
Another excellent tip by the best of the best. MindPumpTV keep spreading the good word. Every gym should play this in the background randomly the four big compound lifts like in ClubSport which were they have multiple TV's lol.
Drone Twinkies if enough members tell the GM’s it may actually happen
simple and concise instructions on all their vids. very helpful, thanks!
I watch a few videos on this. This is by far the best. simple and easy to understand. I learnt a great deal.
Glad I stumbled across this video. Now to practice good form 👌🏽 Thanks for showing us!!
Best tutorial video on RUclips. Thanks!
Great instructions! Thorough and easy to follow. Obviously knows what he’s doing.
U guys r the best, explaining things other trainers never even thought. Best trainers’ channel ever.
Awesome explanation & illustration !! Tks !!
Wow, so very helpful!
This is great tutorial. Thank you a lot!
thumbs up for being very in-depth but concise!
Great stuff ,thank you very much!!!!!
Thanks a lot, i’ve done bench for quite a while, and only thought i should feel it more today. I imporved massively after this, so thanks again
Thanks for the video
Very well explained. Keep posting
Love your videos. You keep it sweet and simple. Thanks for sharing!
Awesome video thank you!
Great video thanks
Amazing tutorial!!!
I'm 72 going to the gym lots of equipment
you explain very clearly so even I can understand. Thank you.
Thank you for the advice
Impossible not liking this video! Perfect lesson! Thanks!
This is very insightful. Thank you for sharing.
Thank you!!!
Excellent video, exactly what I needed to know, thank you.
Awesome instructions
This just may be the best tutorial on how to bench press I have ever seen.
Outstanding
This helped me the most out of all the bench form stuff I looked at, thanks.
Very helpful. Thanks! 😉🙏💯
Lot of great detail
Awesome video. 👍
This will save my shoulders. Thank you for the help
I shit you not, so helpful, I whiffed my first set of 180x5, got frustrated, watched this, and then pumped out the last 4 like they were nothing. Correcting your form adds do much to your bench, actually so helpful. Thankyou.
Thanks a lot this helped so much
Dude thanks man great video... thought I knew bout benching... been focusing more planting feet ... huge change in bench
Thanks my man. Just wanted to know about narrow and wide bench press but also learned a lot more.
Very helpful thank you
This video is so helpful! Thank you Adam! Love Mind Pump!
Thanks for listening!
Great info.
Great explination.
Thanks a lot.
Thank you
Just joined the gym and that’s very helpful
It was a good technical explanation.
Such a good video 💚🙏🏽
Very Thorough !!
Best Tutorial Eva...
Everyone is EXPECTED to know this Shit....
But, to have a “Walk Through “ like this is Awesome 👏
THANK YOU
Thanks
Bench pressing helps so much with posture, and one's equilibrium!
Thank god for this!!
Excellent video for rookies AND many veterans. I see so many people lifting with bad form.
One of the best video out there..simple no blablabla for nothing
thank you sir
Thanks man.
Really good explain
👌🏼great video 👌🏼
Thank you so much I'm new to weight lifting and I was wandering why my shoulders would get sore and now with my shoulders back I feel way better
Proper way of bench press! thanks man!
Good one bro
I like this explanation.thanks sir
Nice one
You are amazing
Watching it in 2020!! U be the best💯 Subscribed❤️
probably the best video for bench press great job bro
Thank you so much for this! Spot on for me at the beginning!
You're so welcome!
Very nice video sir. You have explained very nicely by showing it through various angles.and I liked the part where you give minute details. Very impressive Sir. Thank you.I have really become a fan of yours.