3 Bench-Press Errors And How To Fix Them | Silent Mike & Alan Thrall
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- Опубликовано: 31 июл 2024
- Powerlifters Silent Mike and Alan Thrall know what's wrong with your bench. Now they've teamed up to help you gain more strength and muscle with less pain.
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Seasoned lifters know it's not "how much you bench" that matters, but just "how." If you want to watch your numbers-and your upper body-grow for years, rather than flaming out in pain and disappointment, you need to be ruthless about your technique.
1. You're Flaring Your Elbows At The Wrong Time
Some amount of elbow flare is inevitable in a powerlifting-style bench press. The issue is when it happens. If you start the press with your elbows flared, your lift is doomed from the start. It's also a very inefficient way to move weight. If your elbows flare at the end of the lift, that's a sign that your shoulders are losing their stable position in the joint, which is just as bad.
What to do instead: Both Mike and Alan are insistent that correct elbow position starts with your upper back.
"We want to keep our sternum high, shoulders tucked behind us," Mike says. "This is not only going to stabilize your shoulder, but it's going to allow for proper pressing using the proper muscles: our chest, shoulders, and triceps, while keeping the bar in the perfect path."
2. Your Leg Drive Is Driving In The Wrong Direction
Mike says leg drives can be a bit "overrated," and you only need to watch a few online PR videos to see why. Plenty of lifters act like the legs are lifting the bar, when it's more like they're just pushing you into a position where your real pressing muscles can take over.
If your butt is coming off the bench on max-effort reps-or any reps at all-then you're guilty here.
"This is incorrect, inefficient, and if you're a powerlifter, it's a red light," Alan says.
3. You're Pressing In A Straight Line
Powerlifting is all about efficiency, right? So why not pick the shortest and straightest route from chest to lockout? Because, unlike the squat and deadlift, that isn't actually the way to get the most out of your "main movers" of the lift: the chest, shoulders, and upper back.
What to do instead: To make the most of your strength and avoid anatomical vulnerabilities, you'll need to press with a slight arc. After the bar touches on your chest, press back over your face and toward the rack. If you've got your back locked down tight and leg drive dialed in, this should happen naturally.
00:00 - Intro
00:35 - Elbows flaring
01:52 - Leg drive
03:32 - Bar path
| Silent Mike |
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| Alan Thrall l
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Let us know if you want more videos from Silent Mike & Alan Thrall. Check out both their channels.
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More videos of them would be great!
let's see it love them both
lmfao piggy back mike
more
Jimmy vest
I had a stare contest with the bearded guy the whole video
i felt raped through the cam
LMFAOOOO
Lol😳
alex mattia lmao
guess u won @ 5:15 lol
I usually bench press 10 lb plates on each side, then when I reach home I add 3 45 lb plates on each side in Photoshop and upload it to my facebook. It is a quick tip to all those looking to increase their bench press in a short period of time.
Xiao Hei legend 😂😂
Xiao Hei lmao
Xiao Hei #respect
Not wrong
Wow your good, Do you do personal classes
Alans thoughts through out the entire video: "Damn i could be squatting right now"
Alan, blink once if you are not been held hostage against your will...uh oh
dat beard longer than a monday
Sounds like someone stuck on a monday, bahaha. No seriously though, Don't forget the tps reports
Now that was hilarious
I so wish that he would stick flowers in it:
Hahaha good one.
ROFL
This is probably one of the best bench press tutorials I have ever seen. I'd love to see more videos from you guys.
Chris Mellon go to supertraining06 and watch their bench videos. Really watch all of their long videos featuring badass lifters
Chris Mellon seriously. I didn't know so much technique went into bench pressing
if you thought this was helpful then check out athlean x channel. that's one of the best fitness channels out there.
That guy never looked at Mike while Mike tried to make eye contact multiple times
They're actually good pals, check out their channels.
Terrence X hahaha mike was dud im staring right at you!
Lucky for Mike,,, Haha !!!
He has a third fist under his beard ! Lol,,, :)
His name is ALAN okay!? Jk. Alan is very nice guy ;) I never seen him such serious than this vid
Terrence it's the beard, it's to heavy to turn his head
Instant like, glad to see Silent Mike and Alan getting recognized on bigger platforms. These guys have some of the best fitness channels on RUclips
thor looks pissed
Pingu 1986 you seen the other comment about this and copied lol
I was waiting for Alan to ask what he should do with his hands. Seriously though, thanks for the content. Straight to the point and you present things in a very easy to understand way. You guys are legit
A very informative video. I already do these three things but I didn't really give them that much importance, till now.
Will definitely concentrate on these three tips the next time I do chest.
Thankyou!
Finally some respectable people on this channel!
Great tutorial. Thanks!
Awesome video! Love the channels of these two. Keep bringing knowledgable people into the channel, a lot of beginners come to these videos for advice.
Awesome content from both Silent Mike and Alan Thrall from Untamed Strength. Great to see you guys featuring such knowledgeable lifters with a no-bullshit approach. MORE PLEASE !
That was a GREAT explanation of bar path; it's one concept I always had trouble with and had never gotten a really solid step by step for it
Short, sweet, simple, and informative. Awesome vid! Thanks for posting 👍🏽
Thank you, I have been struggling with my bench, and your video has really helped, significantly the placement of the feet, and driving the toes Into the ground; I feel just this is going to help me 💪
New subscriber here - must say this is One of the best videos on correct bench-press bar none. So glad to see strong smart coaches getting the right information out.
If the spirit of this video is followed at an early age it will literally change lives.
I bet that Bearded guy will look like a kid if he clean shave.
pintu singh they are both bearded
Xylonomycetes it’s obvious which one he’s talking about
That guy puts all his hair on the bar, and needs to shave. This generation all look the same like Santa. I don't know why girls are drawn to hairy men, also Arnold Schwarzenegger shaved his whole body when he competed!
@@peenerparker846 If you go to the Marines they will make you a real mammy.
Will he was in the marines for years
Thanks guys! Just with these simple checks, I went from last week struggling to do clean 185lb single reps to 225lb double reps this week. And without feeling I was fighting the bar.
Awesome information,excellent video! Yes , these guys are great coaches and Im looking forward to many more coaching tips from them...
Yes, please! More videos with Alan and Mike, maybe get Omar Isuf in there, too.
Alan has a great and really educational channel, I really recommend it.
Great video guys. Much appreciated. I actually wasnt so aware of the 3rd tip but it certainly makes sense. Cheers.
Great info and examples, I've been experiencing shoulder pain and I'm sure your advice will help correct my form, thanks!
Something that really helped me build up my bench was building my shoulders. When I first started lifting I had trouble breaking 300 on my bench but after I really started building up my shoulders I was able to break that plateau. I know this vid is technique tips, but shoulder development is pretty huge for bench even though it's not the primary muscle.
Hey I’m a certified personal trainer and I believe I can help you with my bench press program. Not only will you gain 30-40 pounds on your bench but you’ll gain muscle mass also. DM me a message on Instagram and let’s work💪🏾💪🏾
@agm_henny
Thanks for the tip, guys. Definitely something I'm working on improving!
I'm so glad mike and alan got to be on this channel! They deserve the promo
thanks so much! i was put in adv pe and im not athletic AT ALL but i want to be able to do this properly and ive been doing all the wrong things said in this video! thanks so much for posting this!
This was a surprisingly good video.. not at all what I expected from this channel. Props.
That leg drive tip is outstanding! I really feel more engagement in my upper back.
Thank you so much for making this video guys. I've been stuck at 225 lb bench max for years now. I'm going to try and focus more on the path of the bar and squeezing my shoulder blades back for maximum gains.
Kicking the gym bros down with some strength training knowledge!!! Keep it up Mike and Alan!!!
Thank you for sharing your experience. 💪
Very useful and thorough. Thanks!
Hey Mike & Allan, I see you guys!! I'm definitely going to change my bar path to not be straight up and down now.
Been teaching my son these tips, this will help, thanks
i will hit 225 by the end of the year.
- Kilo- Good luck. It's definitely worth the effort. For whatever reason you feel like a God when you can finally tack on that second plate.
Did you?
^
@@carson2668 his PR video on his video shows 235 so yeah he did
Dog i dont look big ass you and i can. Lift 250 for beginner at 5'7 160 lbs
really good content from both of these guys, good job introducing them in your channel. :)
Extremely helpful! Thank you!
Wow, thank you so much very informative.
I know this is an old video but thank u so much guys! I was stuck at 265 for a little over a month now and didn't think I could get stronger. I was doing everything but the knees below the hip and elbows close to torso technique. Fixed that and went from 265 to 275.
Thanks for those tips! I needed that.
Cheers dudes, this helped out a lot. Will incorporate into my sesh :)
my boy silent mike!!!! reppin you for the last 3 years
This explains why yesterday my shoulders killed me during bench. My shoulders we’re fatigued which pushed my shoulders out. Thanks for the video and tips.
Thank you for the tips👍👍
Great video and great info! Thanks dudes!
thank you for sharing your knowledge
Space exploration is fantastic and all, but we should also look at Earth and it’s unexplored regions. Like the oceans, and this man’s beard.
I wish I saw this video 10 years ago. This is literally best bench tutorial I’ve ever seen.
Very useful , thanks! 🙌🏻
I know I'm a little late but thank you so much for the tip about the leg drive. I had previously been flat footed, and I would drive them straight down into the ground. After trying your tip about pushing your toes into the front of your shoe, my bench increased and I felt stronger when repping as well. Awesome.
awesome to see Alan thrall on here!
THIS DECREASED MY WEIGHT ON MY BENCH BUT IT NICE TO LEARN HOW TO DO IT RIGHT :)
Alan thrall has the most informative workout videos on RUclips
Great tips guys.thankyou
Already knowing both these dudes, it's super nice to see them get more attention
Great detailed video guys!
best bench press tutorial I have encountered so far
Great explaination.
You guys rock! Keep up the good work.
there's all kind of species of animals that we haven't yet discovered in that guys beard
Wow!This rly open my eyes why i am bad in bench press.Thx so much
I finally got my benching form to perfection I always used to get shoulder pain and barely progress.
A slight incline on the bench also helps me I can't wait to get really strong on this exercise
Thanks bro I’ll try doing some of those tips my next chest day
This is quality advice
Absolutely 2 favorite youtubers
Great video and training
Dynamic duo. Good stuff guys.
...and here I was thinking the bar arc was a bad thing. I'm glad to know I've been doing it correctly! Thanks!
Proud of you guys!
Great video instruction
Great info guys!
Amazing! Thank you
Thanks , for the tips 👍
great info!!!
Finally..a proper guide for bench press 👍
I'm completly new to lifting and I wasn't sure if I had right form.. after watching this video.. I already had it all right and it was natural.. I'm happy that I don't have to break any bad habbits
this video could come earlier today :(
great tips and will give them a try for sure next time
Out of all the videos I've watched on bench pressing, this one finally made it click for me.
This is really good information
I'm a simple man, I see silent mike, I like the vid
media.giphy.com/media/gOkawaguYNiSI/giphy.gif
u a normie
Thanks for the video. I was doing it all wrong !
I can honestly say I have never bench press correctly. I go straight up and down over my shoulders. I never rotate my elbow or plant my feet. This video is very very helpful. And extremely important! Before this video, I could not connect my mind with the body movements. Thanks again!
Damn Silent Mike and Alan Thrall!??
Subscribed!
Good to see silent mike getting some love
Great video👍
Love the "Death to You" look Alan has while he's waiting to talk.
good to see u guys in this channel :-)
awesome really help
Allan, you stared a hole through my soul!
killing it man 👌
Very helpful
legends great info, cheers
I've studied bench press so I think I have pretty good technique. I move the bar directly over my sternum and press from there to keep my elbows low. I never considered a curved bar path, but it makes complete sense to avoid impingement. Thanks for teaching me something. I tried this yesterday, and it actually feels more comfortable.
Great vid
Going to implement these techniques. I've been stuck at 185lbs for 3 sets of 8 reps for like 3 weeks now. The goal is to hit 10 reps for all 3 sets then slightly increase the weight. Looking forward to feeling the difference.
Bro that for real helped like we don’t bench any cause all we do is front and back squats and core stuff so next time we do bench I’m doing that cause my bench sucks