Sometimes I feel like Jonni just secretly knows me and knows what I'm going through. Was wondering what was wrong with my form on the bench and he addressed the issue exactly with this video. Been dealing with some pain in my shoulder from this exercise and now I know why it occurred lol. You're the best Jonni 💪🏿
Try dumbells too if your just training for hypertrophy then nothing is better than dumbells. They give u the freedom to make sure all your effort is coming from just your pecs.
YES ! I used to finish my last rep ( I realise now watching this ), but getting the last 10% push from moving my shoulders forward. No wonder my left shoulder was always really paining me !!!
I have been lifting for 35 years, and I’ve NEVER seen anyone explain such a simple yet crucially important movement as this. You may have saved my benching routine.
@@JonniShreve he’s not kidding when you mentioned the scaps! It clicked! This has been my problem for sooooo long and its been extremely frustrating and confusing! Thank you!
Still early in my fitness journey. It’s amazing how the slightest adjustment to form can change the whole outcome of the exercise being done properly and the muscles being stretched right.
I wasn't planning to go to the gym today... But now I have to! I always feel shoulders when doing bench presses and when I think about it, it's the mistake I'm doing! Thank you Johni!
Unreal session, I learned a ton! Still gotta work on that grip tho haha But seriously, if you have a chance to work with Jonni in any capacity I'd highly reccomend it. My knowledge and physique has come further in 1 month working together than years of training solo.
I'm a personal trainer from New Zealand and I can't thank you enough for how much you've helped me! Youre a great coach not just expert which makes a huuuge difference! So thanks bro .
No wonder I killed my shoulders on barbell bench press everytime. I switched to machines and dumbbells, and Immediately I start feeling my chest working out better, I guess it's because these variations correct your form automatically
Actually doing bench tonight and wanted to rework my form from the ground up. Gonna have to rewatch a few times to memorize all the cues. Perfect timing. I feel like I've been holding the bar at a forward angle on the push to activate my chest, almost like doing a decline press on flat... tried straightening out last time and felt it more in my upper chest and shoulders. I think I gotta work on stacking my joints better and keeping shoulders pushed down and towards my feet... That might fix the issue.
WoW. Yup, these cues def made a difference. 1) Engaging the lats on the decline is HUGE. Never had the bar feel so stable and move so smoothly before. It also FORCES your shoulders to stay pushed towards your feet and not move the weight towards the back of your shoulders... 2) Which really helps with the switch from disengaging the lats and pulling together the shoulder blades to push cuz your shoulders are already properly depressed. Feels sooo much better on the press up. Even at 135 I can feel broad chest activation and no front delt. I can already tell, working back up to my old weight from here is going to night and day difference... Chest is going to be so much stronger.
One of the best, if not the best explanation and demonstration on how to safely and properly hit the chest I have ever heard. I picked up so most things that I need to fix. Thank you so much for this video. 🙏💪
Wow I think I’ve been ego-lifting when it comes to bench pressing. I’m doing 225 lbs but not fully squeezing at the top. May have to drop down the weight a bit and master the form more. Thx jonni
this actually what I've been waiting to see. AS military guy I've done pushups a lot!! have a high bench I warmup with 2 -45 plates on each side for 15-16 reps no struggle. Then i load from their but i never feel it in my chest anymore since i reached this point. My scalps move to much Ima try these few tweaks at tomorrow's session! And see how it goes! kind of excited!! I love bench!!
For beginners and people have trouble building muscle. Do everything Johny is saying but you must learn to have a strong mind to muscle connection. Once you master that the shape of your muscle willnchange very quickly. Don't worry about weight. Tapper up and get heavier but you need to master mind to muscle connection
I literally messed my right shoulder with bad form on Incline bench and it's been difficult to bench ever since. This minor correction has made a world of difference
I've given up on barbell bench. Hurts my right shoulder. So do barbell curls. Tried and started over again and again for a year. I like the dumbbells for bench and curls. Really squeezing the chest and using dumbbells is my bench MO. Love the vids mate ❤️
Me too man. I just can’t do it without my left shoulder moving around. Even without a bar or weight and just replicating the move my shoulder hurts. I have to do neutral grip dumbbell press or French presses.
I always squeeze my scapula back and down hard but it doesnt feel right most of the time. is it more about depression and just pulling them back slightly?
I do 4 working sets per chest exercise. 8-12 reps. Always begin with incline barbell press. Then pec deck. Then flat bench. AND 15 strict negative super set push up reps between sets. Finish with dips to failure (20-25). I’m not trying to get big but this routine gives me the zipper/upper/lower pec line. In fact, I drop down for 15 push up super sets on every body part I train. 2 min rest between sets. Always do 30 min cardio prior to lifting. I know…stupid, won’t grow, etc. But I’m lean and strong at 56 and can still snap 15-20 strict pull ups. And my HR averages 130-135 BPM entire time. My workouts are only 1:15 total but never stop moving. Keeps me at legit 10-12% body fat with the nutrition (2 bowls a day, train fasted in AM). Prob TMI but works for me as a old guy and I’m spent after 1:15 6 days a week.
So important to have the thumb around the bar if you ask me , if the bar slips you might be dead in an extreme case but who would risk that. Same like if you do the nosebreaker exercise , also thumb around it so it doesn't fall on your face
I was freaking wondering when benching today: "what the hell should I do with my scapula? it has to move as far as I push or just stay anchored? And here I am, provided with the knowledge I inquired
i benched press 315 for 1 and a set of 250lb for 8 before it at 189lbs in a day. i usually go suicide grip and brace my core. to even go further beyond i do chest dips on gymnastics rings for the stretch and time under tension and then regular dips on a dip bar. i then complete it by doing chest pull ups using the L sit variation and the regular chest pull ups variation. then i go back to the stretch for the wooden parallette push ups.
@@cybervoid8442 you definitely want to brace from floor to core with pretty much any lift youre doing, youre saying inflate your chest which is right but it should be from getting your shoulder blades pressed together and flexing your lats for a solid foundation of your chest press
My shoulder is still fucked from playing baseball. My bench has recently gotten more and more painful and it makes me sad. Idk what to do but stop benching…I had worked up to 225 sets of 8-10 reps. Can barely do 135 right now bc it is uncomfortable..thanks for this Jonni.
I was hoping to see something new, but I know all this shit and STILL can't reliably bench 100 kilos, been stuck at 80-85 since like last fucking year!
You need either to eat in a surplus or fix your schedule in the gym either routine wise / energy levels. You may be too tired and it’s tanking your performance. Progressive overload and you should be at 100 if you fix those issues
Straightaway what I noticed was , he was bringing the bar towards his head and then bring it back towards his chest The load can always be in line with the chest up and down in straight line Second mistake and a lot of people don't know this nowadays, The smooth rings on the bar to indicate Shoulder width or wider than shoulder width So is always best to have your little finger on the ring give you shoulder width Third mistake, never bend your wrists in any direction Look Arnold when he does depend, his wrists a straight his arms straight forming a letter L with biceps The thing was always talked about in advanced anatomy and movement It called posterior chain Imagine chain and it's straight from the hand all the way to the elbow and it's attached to two ends making strong Now you imagine that hand and wrist at the top of the chain is twisted Bottom in the middle of the chain is still in line Have more chance of destroying that chain because you know putting a heavy load on a twisted chain That's what happened to your wrists you're destroying all those joints so when you get in your 50s and got pain in your wrists Probably likelihood bending your wrists when bench pressing
Sorry flat bench is antiquated not worth the hassle or risk. Standing or upright bench press machine, incline bench with PLIP press, cables are far superior and beat the hassle and risk of injury of flat bench press. If you've ever seen pec tear in the gym it is utterly gruesome and the person is never same again. Coaches who teach novice clients and utube watchers to bench bench are utter inept gear heads and should not be teaching just so they can buy their gear, hint hint.
Sometimes I feel like Jonni just secretly knows me and knows what I'm going through. Was wondering what was wrong with my form on the bench and he addressed the issue exactly with this video. Been dealing with some pain in my shoulder from this exercise and now I know why it occurred lol. You're the best Jonni 💪🏿
Try dumbells too if your just training for hypertrophy then nothing is better than dumbells. They give u the freedom to make sure all your effort is coming from just your pecs.
Perfect timing again on these vids, I was also having this issue just last week.
Literally same. Had some left shoulder discomfort last week for the first time in 3 years of benching so this is clutch
Hahaha!
Happy to help brother, hopefully the pain is gone now!
YES ! I used to finish my last rep ( I realise now watching this ), but getting the last 10% push from moving my shoulders forward. No wonder my left shoulder was always really paining me !!!
I have been lifting for 35 years, and I’ve NEVER seen anyone explain such a simple yet crucially important movement as this. You may have saved my benching routine.
Thank you for the kind words!! Happy to help!
@@JonniShreve he’s not kidding when you mentioned the scaps! It clicked! This has been my problem for sooooo long and its been extremely frustrating and confusing! Thank you!
Just so happens that I'm doing chest this afternoon. Love it! Thank you, Jonni!!
Same, let’s go brother!
Let’s go man 💪🏾💪🏾
Tight tight tight 😂
Jonni channelling his inner Tuco
Still early in my fitness journey. It’s amazing how the slightest adjustment to form can change the whole outcome of the exercise being done properly and the muscles being stretched right.
That's why there is always more to learn!
I wasn't planning to go to the gym today... But now I have to! I always feel shoulders when doing bench presses and when I think about it, it's the mistake I'm doing! Thank you Johni!
Anytime Sebastian!
Good to see a normal person in good shape benching not some freak that does 315 for reps.
Unreal session, I learned a ton! Still gotta work on that grip tho haha But seriously, if you have a chance to work with Jonni in any capacity I'd highly reccomend it. My knowledge and physique has come further in 1 month working together than years of training solo.
I'm a personal trainer from New Zealand and I can't thank you enough for how much you've helped me! Youre a great coach not just expert which makes a huuuge difference! So thanks bro .
Appreciate it brother
Glad coach Greg sent me here. You’re one of the few fitness influencers who isn’t gimmicky and obnoxious. Awesome video brodie
I used to hold the bar wrong too lol. I’m in the same boat , but as I progressed, I got better. Easy mistakes when it’s your first time benching
It's good to makes mistakes because that how we learn to become better
No wonder I killed my shoulders on barbell bench press everytime.
I switched to machines and dumbbells, and Immediately I start feeling my chest working out better, I guess it's because these variations correct your form automatically
💪🏿Always enjoy these informative videos on form mistakes, and corrective action!💪🏿
Bro you’ve helped me tweek some many things in my workouts! Thank you!
Love to hear it man! I’ll keep the videos comin
Actually doing bench tonight and wanted to rework my form from the ground up. Gonna have to rewatch a few times to memorize all the cues.
Perfect timing.
I feel like I've been holding the bar at a forward angle on the push to activate my chest, almost like doing a decline press on flat... tried straightening out last time and felt it more in my upper chest and shoulders.
I think I gotta work on stacking my joints better and keeping shoulders pushed down and towards my feet... That might fix the issue.
WoW. Yup, these cues def made a difference.
1) Engaging the lats on the decline is HUGE. Never had the bar feel so stable and move so smoothly before. It also FORCES your shoulders to stay pushed towards your feet and not move the weight towards the back of your shoulders...
2) Which really helps with the switch from disengaging the lats and pulling together the shoulder blades to push cuz your shoulders are already properly depressed. Feels sooo much better on the press up. Even at 135 I can feel broad chest activation and no front delt.
I can already tell, working back up to my old weight from here is going to night and day difference... Chest is going to be so much stronger.
Happy to hear you felt a difference!
One of the best, if not the best explanation and demonstration on how to safely and properly hit the chest I have ever heard. I picked up so most things that I need to fix. Thank you so much for this video. 🙏💪
Glad it was helpful!
Wow I think I’ve been ego-lifting when it comes to bench pressing. I’m doing 225 lbs but not fully squeezing at the top. May have to drop down the weight a bit and master the form more. Thx jonni
I exactly did this 3 days ago. 10 reps fot 70lbs and it's super effective! Compared to what I am doing before.
Love the feedback man. Let’s go 💪🏾
The flat bench changed for me when i started to standardize my reps with a slow negative and make sure to feel all the hard parts of the rep.
Well well well... A bench video on chest day. Truly a sign for MAX BENCH with improper form!
Thank you bro you're absolutely right. Been struggling to fix my bench form, very informative God bless ❤
Hopefully this helps !
Much appreciated, Jonni!! 👍👍👍
The goat of teaching gains!
Jonni just saved my shoulders!!!
💪🏿
this actually what I've been waiting to see. AS military guy I've done pushups a lot!! have a high bench I warmup with 2 -45 plates on each side for 15-16 reps no struggle. Then i load from their but i never feel it in my chest anymore since i reached this point. My scalps move to much Ima try these few tweaks at tomorrow's session! And see how it goes! kind of excited!! I love bench!!
For beginners and people have trouble building muscle. Do everything Johny is saying but you must learn to have a strong mind to muscle connection. Once you master that the shape of your muscle willnchange very quickly. Don't worry about weight. Tapper up and get heavier but you need to master mind to muscle connection
Jonnie knows his stuff. I’ll give him that
*EXCELLENT* .. more of these please. I cringe when I think how bad my form was. SUGGESTION : Can you do one for when you're using a Smith Machine ?
Threw the wrong punch on the way up (hook). Bar went flying. Once I changed punches though very solid info as always man!
I literally messed my right shoulder with bad form on Incline bench and it's been difficult to bench ever since. This minor correction has made a world of difference
Jonni Shreve Master Class
Thanks Jonni i have exactly the same issue so this will be brilliant for me.
More like this please 👍
Your welcome. 100% more like this coming
I've given up on barbell bench. Hurts my right shoulder. So do barbell curls. Tried and started over again and again for a year. I like the dumbbells for bench and curls. Really squeezing the chest and using dumbbells is my bench MO.
Love the vids mate ❤️
Me too man. I just can’t do it without my left shoulder moving around. Even without a bar or weight and just replicating the move my shoulder hurts. I have to do neutral grip dumbbell press or French presses.
Love you Jonni!!
Awesome and informative video! Thanks!
Pure gold as always...
3:40 never seen thumbs in that position before
You are an Outstanding coach Jonni ❤ Aye it’s true 😮😊
Thanks for all the support 💪🏿
Hey Jonni does the having the scaps not move apply to all other chest exercises like the machine chest fly for example?
8:32
Appreciate you 🙏 💙
@@micdoses1 😂👍
Thanks coach
I always squeeze my scapula back and down hard but it doesnt feel right most of the time. is it more about depression and just pulling them back slightly?
I do 4 working sets per chest exercise. 8-12 reps. Always begin with incline barbell press. Then pec deck. Then flat bench. AND 15 strict negative super set push up reps between sets. Finish with dips to failure (20-25). I’m not trying to get big but this routine gives me the zipper/upper/lower pec line. In fact, I drop down for 15 push up super sets on every body part I train. 2 min rest between sets.
Always do 30 min cardio prior to lifting. I know…stupid, won’t grow, etc. But I’m lean and strong at 56 and can still snap 15-20 strict pull ups. And my HR averages 130-135 BPM entire time. My workouts are only 1:15 total but never stop moving. Keeps me at legit 10-12% body fat with the nutrition (2 bowls a day, train fasted in AM). Prob TMI but works for me as a old guy and I’m spent after 1:15 6 days a week.
8:32 Wait, what did you say, Jonni? I was distracted.
Jonni just knows everyones splits😂
I love bench pressing to really get my form and technique I used alot of dumbbells to isolate and fix my problem areas
So important to have the thumb around the bar if you ask me , if the bar slips you might be dead in an extreme case but who would risk that. Same like if you do the nosebreaker exercise , also thumb around it so it doesn't fall on your face
Not tricking me. Her shorts were blue.
They sure were
Was all over that too!!
I was freaking wondering when benching today: "what the hell should I do with my scapula? it has to move as far as I push or just stay anchored? And here I am, provided with the knowledge I inquired
Ready for chest this evening into early morning 👌
Let’s go!
This very well could be why I struggle to build a full chest. It’s my problem area.
Try not locking out at the top and stop before you hit your chest as you lower. Pressure constantly on chest
You. Really my coach❤
i benched press 315 for 1 and a set of 250lb for 8 before it at 189lbs in a day. i usually go suicide grip and brace my core. to even go further beyond i do chest dips on gymnastics rings for the stretch and time under tension and then regular dips on a dip bar. i then complete it by doing chest pull ups using the L sit variation and the regular chest pull ups variation. then i go back to the stretch for the wooden parallette push ups.
You're not supposed to brace your core for bench press. Your supposed to inflate your chest
@@cybervoid8442 you definitely want to brace from floor to core with pretty much any lift youre doing, youre saying inflate your chest which is right but it should be from getting your shoulder blades pressed together and flexing your lats for a solid foundation of your chest press
You def have to brace your core on bench press good luck benching heavy without proper stabilization lol
@@gregoriomiller8241 right it's 315 and I was 189lbs.
@@austincline2142 if I didn't brace myself that weight would of easily crushed me no cap.
My shoulder is still fucked from playing baseball. My bench has recently gotten more and more painful and it makes me sad. Idk what to do but stop benching…I had worked up to 225 sets of 8-10 reps. Can barely do 135 right now bc it is uncomfortable..thanks for this Jonni.
No problem man! Hopefully this changes the game for you
do bodybuilders use the j curve bar path? looks like hes pushing straight up
Funny coincidence that I'm just stating doing barbell bench. This should set me up nice. Thanks for the video
Happy to help!!
I always felt sleepy every time I do barbell bench press but not when doing dumbbell bench press 😂
At 6:02 you had him use narrower grip. I think that might be it what takes for those of us who are shoulder dominant.
I can bench more with dumbbells than with barbell, what is wrong with me???
Chesticles!
This guy still didn’t feel it
OMG This COOL!!!!
I was hoping to see something new, but I know all this shit and STILL can't reliably bench 100 kilos, been stuck at 80-85 since like last fucking year!
You need either to eat in a surplus or fix your schedule in the gym either routine wise / energy levels. You may be too tired and it’s tanking your performance. Progressive overload and you should be at 100 if you fix those issues
@@Peraliq Well, I'm not sleeping enough during the week, as for diet - I've got IBD, so bulking up is kind of a problem
"How much u bench Bro?"
Shut upppppp
He's still holding the bar wrong🙈
So?
He got shown 3 times?
Cool! He can "thumbs up" every rep! Lol
Who's legit, Doucette or this dude?
Corect Olympea Gym Las Vegas America JONY
Bruh I just finished chest 😭
I noticed you wear a gold cross around your neck. Did I just find a new brother in Christ?💪👍
I just did chest this morning, talk about bad timing for me😭😭
Sorry man!! save the video for next time !
Straightaway what I noticed was , he was bringing the bar towards his head and then bring it back towards his chest
The load can always be in line with the chest up and down in straight line
Second mistake and a lot of people don't know this nowadays,
The smooth rings on the bar to indicate
Shoulder width or wider than shoulder width
So is always best to have your little finger on the ring give you shoulder width
Third mistake, never bend your wrists in any direction
Look Arnold when he does depend, his wrists a straight his arms straight forming a letter L with biceps
The thing was always talked about in advanced anatomy and movement
It called posterior chain
Imagine chain and it's straight from the hand all the way to the elbow and it's attached to two ends making strong
Now you imagine that hand and wrist at the top of the chain is twisted
Bottom in the middle of the chain is still in line
Have more chance of destroying that chain because you know putting a heavy load on a twisted chain
That's what happened to your wrists you're destroying all those joints so when you get in your 50s and got pain in your wrists
Probably likelihood bending your wrists when bench pressing
Someone at 8:32 is looking for a spotter.
I know y’all looked at that @$$ at end
Video Clipurilor Gym
8:31 thank me later
One hundred fifty fifth
Why can’t I lose the fat behind my nipples!? Sounds funny but I’m serious!
Gyno?
"Put your warmup weight on the bar"
Proceeds to put 60kg on the bar and starts to quiver already.
1 👍😊
First!!!
Sorry flat bench is antiquated not worth the hassle or risk. Standing or upright bench press machine, incline bench with PLIP press, cables are far superior and beat the hassle and risk of injury of flat bench press. If you've ever seen pec tear in the gym it is utterly gruesome and the person is never same again. Coaches who teach novice clients and utube watchers to bench bench are utter inept gear heads and should not be teaching just so they can buy their gear, hint hint.
this dudes grip was all confused
Your stop doing videos are all you got? You have covered all these vids at least 20 times over lol
Thanks for the feedback fam. Lots more nutrition, mental health and other videos to come
less reps more weight. cmon man.loop these vids at retro fitness please.. its mayhem. 120lb guys worried about their 10inch biceps...smh
I was always told to raise the bar in an angle towards eye level when bringing it up and not just straight up. Which is it?
Exceptional content ❤💪💪💪
8:32