Imagining bending the bar towards your feet with both hands (just with your grip, not the entirety of your arms) is one of my favorite mental cues. This video is awesome
Was benching wrong for years, as my rack blocked solid 1.5x shoulder width. I was doing close to 1.2x and my chest wasn't growing. I managed to hit 280lbs on bench before I realized. Now I'm back to beginner gains with a wider grip, but MAN it is easier!
I like to put the tips of my pinkies on the outside rings where there’s a split in the knurling, to ensure my grip is balanced. I turn my palms so that my thumbs are pointed at my feet and then close my fingers around the bar so that the bar rests on the boney part of my palms, that keeps my wrist from bending and causing an extra moment arm. Other than that, because I am also a short guy, I like to set the bench at a 15 degree incline so that I can get my feet flat on the floor, and it also lets me arch a bit more and keep the chest at a flat bench press angle. Top notch vid as always Jeff ;)
This has reignited my spark to revisit BB bench . I switched to DB a while back bc i injured myself but now i feel this masculine urge to go at it again :)
DB is equally good for pec growth, dont sweat it! The barbell is really useful when you've reached rhe heaviest dumbbell available and still need to pump a bit more !
Thanks so much for this video. Needed a refresher as I was reintroducing this into my routine after recovering from an injury and didn't have time for a long ass Mark Rippetoe vid. Cheers mate
Ive started at your newest video and worked my way down to this one. I'm sold, youve earned a subscriber. I LOVE that the videos are straight to the point and very easy to understand with no extra bs.
Tbh, a dumbbell press is roughly the same except you can (and should) go a bit lower, so that your pecs are fully stretched. But 45°, 1.5 shoulder width, slight back curve, all there Use your knees to guide the dumbbells in the starting position, rolling on your back
Arch 1.5 shoulder width squeeze hard Arch it up fully vertical with locked elbows Move your elbows 45 degrees and move it down a and slightly forward with soft touch on chest Push up and slightly back with legs pushing
Damn, you've missed the most important and the hardest part for me. The grip on the bar. After 225, my wrong grip resulted in big pain in my wrists. But sadly most people dont talk about it
most people don’t talk about it because smart lifters should know how to grip a bar, and most people with common sense can find separate tutorials. Do better
I make absolutely NO mistakes on the bench press these days. Literally nobody will catch me messing up the bench press. I found that not training the bench press makes it impossible to mess up. Been doing weighted push ups with parallettes for a nice deep stretch in the bottom and incline dumbbell presses.
For bodybuilding it is more effective to minimalize the arch because that requires more power from your muscles and thus is more efficient. The more you arch, the shorter the motion becomes and thus the more you can bench. That is why powerlifters do that.
@@roywempor8395yeah, but he arch is soo minimal that it’s not even worth mentioning. In fact, to get a more effective bench, a lot of bodybuilders will put their feet up on the bench to get rid of all arch. Or do floor presses with dumbbells.
Arching the back puts your spine in a compromised position, especially if you are using leg drive. Sure, you can lift a little more weight because you turn it into a decline bench, but your lower back will pay for it.
Thanks Nips! I think it is good measure to mention that you need to load the palm and not bury the bar deep into your hands. This allows the load to be in direct line with axial direction of your forearm (think of loading a column as opposed to having an eccentric load off the side of the column)
That arch is going to turn your perfectly fine bench press into an easier decline bench with reduced rom, just keep your spine neutral and brace your core.
I don't think this is as good for hypertrophy. For a max bench yeah it's great advice but to build more muscle I would suggest a shoulder width grip and a flatter back
One thing I've found that has helped me firmly plant my feet on the floor is to push the ground with me feet as I hold the bar while it's still racked. This results in my butt lifting off the bench a little bit. Then once I pull the barbell off the rack, the weight pushes my butt back on the bench while my feet are still firmly planted and pushing off the floor.
People are gonna be on their tiptoes thinking their feet are planted, but they're not. I get arching your back a little excessively for the video, but people are gonna do wrong there too. Overall I think this is pretty perfect for newbies. Thank you for your work and I hope many take your advice.
Jeff, I'd love to see videos about similar barbell exercises on smith machines. I'm sure the basic principles are the same, but it's all Planet Fitness has and I'm pretty sure it's a very popular gym
I suggest this for anyone without a spotter, don’t use leg drive at all in normal reps and on last failure rep use a lot of leg drive to ensure proximity to failure and safety
I do dumbbells and rubber bands at home, mostly as therapy for my torn shoulders, and if this applies to db bench press, I seem to have it all correct. A friend tried to recently tell me that arching your back is wrong because his instructions say different, but I kept doing it the way my instincts tell me (I can very easily find a way to stretch any muscle, so I hope that translates at least a little bit to being able to feel the correct way to train them)
![Blox Fruits Dragon Rework Update [Full Stream]](http://i.ytimg.com/vi/EqDAp8udhm0/mqdefault.jpg)
Loving these high quality shorts
Same man, perfect thing to watch over during a workout rather then a vid
Both the video and the man are high quality shorts.
Scooby snack?
😂😂😂😂😂🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣 only thing quality here is the video cameras resolution.
@@KevinHubbelhuh
Ever since I adopted this technique I have had zero shoulder pain.
I also feel more intensity on my chest muscles.
What is the distance between your hand grips ?
My shoulders are 16 inches apart so shud I grip the barbell 24 inches apart ?
@@ONE_AR It should be beside your shoulders that's it, doesnt matter if 24 inches or 16, size doesn't matter
Yo this is the comment I wanted to read! I knew my form was bad when my rotator cuff started hurting. I'll use this vid next gym session!
@@petesorensenguitar did you find it helped? I'll be trying it today
Same.
Imagining bending the bar towards your feet with both hands (just with your grip, not the entirety of your arms) is one of my favorite mental cues. This video is awesome
That 45 took away the shoulder pain 😮❤
I just discovered that a few days ago too! Couldn’t figure out why my shoulders were popping during presses, not flaring the elbows fixed it!
*Friends, I did 22 one arm pull ups, please support me* *.*
Every body builder looks like a fucking suspension bridge, boy that's not good bench press posture, that's terrible for your back.
@@Moneymagnetmedia13you sound so confident in being wrong 😂😂
@@Moneymagnetmedia13 It's fine
Woah, this video is the ULTIMATE UNDERRATED short ever!! 🔥🔥
Just in time before tomorrow's push day! Great video as always, Jeff.
*Friends, I did 22 one arm pull ups, please support me* *.*
@@ericmamleevit sounds like you don’t need support if you can do 22 of those 😂
Your first push day?
Bench Press overrated. Worst exercise ever. Pushups variation, chest fly, and dips is enough for chest 🙌🙌
@@Llllllllllal bench press is underrated, never in my life i will do a shitty push up in a gym.
I couldn’t lift the weight knew it was my form, watched this, got 7 easy reps right after!! Good shit Jeff
This was an extremely informative, original and engaging short. Please keep making more content like this
These shorts are so much better than those 10 minute videos over explaining the same thing
In jeff's defense, he does make these ten minutes videos because he explains a bit deeper why this or that works and backs it up With studies.
These cues are so well done. Helps a lot. Thank you so much!!
Was benching wrong for years, as my rack blocked solid 1.5x shoulder width. I was doing close to 1.2x and my chest wasn't growing. I managed to hit 280lbs on bench before I realized. Now I'm back to beginner gains with a wider grip, but MAN it is easier!
The slight movement back while pressing, has no joke, given me 3 more reps on all my heavy sets, and, no more shoulder pain.
I like to put the tips of my pinkies on the outside rings where there’s a split in the knurling, to ensure my grip is balanced. I turn my palms so that my thumbs are pointed at my feet and then close my fingers around the bar so that the bar rests on the boney part of my palms, that keeps my wrist from bending and causing an extra moment arm. Other than that, because I am also a short guy, I like to set the bench at a 15 degree incline so that I can get my feet flat on the floor, and it also lets me arch a bit more and keep the chest at a flat bench press angle.
Top notch vid as always Jeff ;)
This has reignited my spark to revisit BB bench . I switched to DB a while back bc i injured myself but now i feel this masculine urge to go at it again :)
DB is equally good for pec growth, dont sweat it! The barbell is really useful when you've reached rhe heaviest dumbbell available and still need to pump a bit more !
Think I got 3 outta 5... Thanks Jeff, looking forward to seeing results with these form tips!
Love the basic reminder. Thanks, this is so refreshing. 😊
Always hard to do but I try and stay focused and work on form!
Nice. Thank you.
Shouldnt be hard, eventuslly when your form breaks down it will feel wayyyy harder than with correct form
*Friends, I did 22 one arm pull ups, please support me* *.*
The arch in the back part comes naturally for me. I have scoliosis and my spine is curved towards the front.. 😝
@@ericmamleev good job🎉
Fuarking hell this was quick and easy to get information, unlike many others that pro-long it all..
I felt my bulging discs in my lower back just from thinking about arching while benching
I’m sure the shoulder pain will mask your back pains so it’s fine
And u should feel your shoulder pain when just imagining benching without an arch
After watching this I did 10 reps on a 60 kg flat bench for the first time (my failure point was 5 reps). THANK YOU, FORM MATTERS AND HELPS
Perfect timing for this! Just received my garage rack and bench today and planned to search through Jeff's videos for pointers on form.
Dr. Mike Isratel
Easily one of the best tutorial videos for this exercises ever created! Hands down!
Perfect thanks Jeff ! We see Davis diley influence 🔥
And just like that. My bench went from 295lb to 245lb 1RM!!!! EXACTLY what I needed. Thankyou science
The best advice I've read for how deep to go on a barbell press and not bouncing was "have the bar touch your shirt, not your chest"
I never knew this. Trying this tomorrow.
The only youtube channel i trust with bodybuilding content.
There's plenty of quality content out there
Look Mark rippetoe If you want strength. His Even More wise than this guy
Just helped me fix my form and finally start to feel it properly in the chest, thank you Jeff!
That bar looks sick
as someone who's starting at the gym at 16, these shorts are really helping. thanks man :)
Great informative vid on chest press
Thanks so much for this video. Needed a refresher as I was reintroducing this into my routine after recovering from an injury and didn't have time for a long ass Mark Rippetoe vid. Cheers mate
Applied his technique 2 years ago when I used his program. Glad to see this and know I hit all check marks before he even went through them. 💪🏼
Thank you I need all the help I can get. 59 years old. never to old to learn to do things the right way.
Yet another essential Jeff Nipple short 🙌
Nipple?😅 how didn't i see that😢
lol
Proper bar path and gripping the bar hard actually helped me move more weight. That's crazy
"Da Ba'er!"
Scottish Jeff doesnt exist, Scottish Jeff cant hurt you
Scottish Jeff: DA BA'ER
i’m glad I was taught this early on, definitely helps a lot
No matter how hard I try to replicate this form my shoulder always gets burnt out
Ive started at your newest video and worked my way down to this one. I'm sold, youve earned a subscriber.
I LOVE that the videos are straight to the point and very easy to understand with no extra bs.
I never thought to press my feet to the floor (I still planted it) as I do it no wonder I always struggled 😂
Best and most straight to the point video. 👍🏽
Do a Dumbbells press technique next time jeff .
He has done a video about that I believe
Tbh, a dumbbell press is roughly the same except you can (and should) go a bit lower, so that your pecs are fully stretched. But 45°, 1.5 shoulder width, slight back curve, all there
Use your knees to guide the dumbbells in the starting position, rolling on your back
thanks man started powerlifting this summer and im liking it so far
“Grab the ber at 1.5x shoulder width”
Arch
1.5 shoulder width squeeze hard
Arch it up fully vertical with locked elbows
Move your elbows 45 degrees and move it down a and slightly forward with soft touch on chest
Push up and slightly back with legs pushing
Damn, you've missed the most important and the hardest part for me. The grip on the bar. After 225, my wrong grip resulted in big pain in my wrists. But sadly most people dont talk about it
most people don’t talk about it because smart lifters should know how to grip a bar, and most people with common sense can find separate tutorials. Do better
@@bondosu2I’m a dummy, messsed up my wrist early on but still continue to workout without fixing the issue
If you're so smart, why watch any of these videos? You know it all anyway. @@bondosu2
he did in other vids
Im right there with you man 😢
You are the best Jeff!! Thank you for all yours advice, i changed completely my routine haha
I’ve always struggled with step 4 for sure
Best bench press tutorial i ever saw
I make absolutely NO mistakes on the bench press these days. Literally nobody will catch me messing up the bench press. I found that not training the bench press makes it impossible to mess up. Been doing weighted push ups with parallettes for a nice deep stretch in the bottom and incline dumbbell presses.
what.. whats your point im really confused
*points finger at brain*
💀
@@saviourr69he doesn’t make mistakes because he doesn’t do bench presses
what are parallettes?
Saved this video. Bench is my weakest exercise of all compound moves
For bodybuilding it is more effective to minimalize the arch because that requires more power from your muscles and thus is more efficient. The more you arch, the shorter the motion becomes and thus the more you can bench. That is why powerlifters do that.
Well it's healthier for the joints and less shoulders. Also it doesn't matter how up or down your chest is, only that you go low enough.
yeah but you should still arch a bit
@@roywempor8395yeah, but he arch is soo minimal that it’s not even worth mentioning. In fact, to get a more effective bench, a lot of bodybuilders will put their feet up on the bench to get rid of all arch. Or do floor presses with dumbbells.
Totally agree, depends on if you’re trying to just lift more, or look better. Powerlifting vs bodybuilding.
@jerrybanley7695 do both. Also, training with negative reps will do wonders, too, if you add them into your routine.
this is why i subbed to the channel for very educational purposes
I can't arch my back like that. I bought a Thompson Fat Pad. It's a game changer! Won't bench without it!
Man, great video, and love the various camera shots showing the angles of the movements!
You forgot safety bars.
You're more motivated if failing the weight would kill you.
Thanks for saying “bar” the proper way. Everyone else besides us says it wrong.
That arch, Jeff knows how to throw it back !
The 1.5 got me.. thanks man!
If you tick all 5 you are on track for back problems for life.
Fact true glad somwone got common sense here
Glad to know I'm doing everything right. My current PR is 5x90kg.
Arching the back puts your spine in a compromised position, especially if you are using leg drive. Sure, you can lift a little more weight because you turn it into a decline bench, but your lower back will pay for it.
Thanks Nips! I think it is good measure to mention that you need to load the palm and not bury the bar deep into your hands. This allows the load to be in direct line with axial direction of your forearm (think of loading a column as opposed to having an eccentric load off the side of the column)
That arch is going to turn your perfectly fine bench press into an easier decline bench with reduced rom, just keep your spine neutral and brace your core.
Im proud that i still have perfect form. I had a great weights teacher in school
Pressing the bar out of the rack is a rookie mistake.
How you supposed to get the bar off the rack genius?
Straight to the point and useful thank you
I don't think this is as good for hypertrophy. For a max bench yeah it's great advice but to build more muscle I would suggest a shoulder width grip and a flatter back
If you want to hit triceps, just do tricep isolation work, what's the point?
A flatter back does not engage the muscles as efficiently. A slight arch creates stability and enables the muscles to push harder.
Close grip bench press is one of the best triceps isolation movements
Looks like i am not the only one here who experienced shoulder pain. Great video
I've seen two videos and one short of yours now, and damn they are informative and straightforward. Subscribed
great stuff funny good commentary and overall fun to watch, keep posting and i guarantee it will get some money in the bank
Bench press, my favourite shoulders exercise!
Can we get a collab with Davis Diley? You two combined would be an awesome video.
One thing I've found that has helped me firmly plant my feet on the floor is to push the ground with me feet as I hold the bar while it's still racked. This results in my butt lifting off the bench a little bit. Then once I pull the barbell off the rack, the weight pushes my butt back on the bench while my feet are still firmly planted and pushing off the floor.
Gracias bro esto es mejor que ver videos de 15 minutos 👍🏻
People are gonna be on their tiptoes thinking their feet are planted, but they're not. I get arching your back a little excessively for the video, but people are gonna do wrong there too. Overall I think this is pretty perfect for newbies. Thank you for your work and I hope many take your advice.
Make sure your grip is exactly 1.5 times no more no less this is the key to chest gains💯
very short, sweet and instructional thank you
1.5 shoulder width grip might actually help me, since i always thought it was shoulder width. I've been stuck at 285 for a bit! Thx for the advice
Jeff, I'd love to see videos about similar barbell exercises on smith machines. I'm sure the basic principles are the same, but it's all Planet Fitness has and I'm pretty sure it's a very popular gym
Always respect tips from jeff..keep it up dude👏👏👍👍😁😄
God Bless everyone!, this is some Blessed Information 💜💜💜💜💜💜💜!!!!!!!
Mines perfect I realized 😁so kind of you to make this video❤
Thank you very well explained
I suggest this for anyone without a spotter, don’t use leg drive at all in normal reps and on last failure rep use a lot of leg drive to ensure proximity to failure and safety
Pro tip for being big
number 1. Be strong
Internally rotating the elbows is a big one too
Jeff. One time I noticed how you say words with the ar sound and I can't unhear it now.
Thank you jeff
Awesome content as usual ❤
Insane quality and value
Absolutely fantastic video. Thanks! 🙏
Perfect but i use a wider grip to hit the chest as much as possible i know that this way i won’t move much weight but isolation > weight
the transition is crazy
I love working out and powerlifting but ever since covid I haven’t returned. I lost my fire 🔥 but I pray to god I can return soon.
Love it thank you
I’ve never a body builder or power lifer ever arch they back during bench press
anticipating a video with Mike Israetel soon cuz this looks like his home gym
I do dumbbells and rubber bands at home, mostly as therapy for my torn shoulders, and if this applies to db bench press, I seem to have it all correct. A friend tried to recently tell me that arching your back is wrong because his instructions say different, but I kept doing it the way my instincts tell me (I can very easily find a way to stretch any muscle, so I hope that translates at least a little bit to being able to feel the correct way to train them)