How To Bench Press With Perfect Technique (5 Steps)
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- Опубликовано: 7 фев 2024
- Learn the perfect bench press technique with this technique checklist! Whether you're a bodybuilder or powerlifter, this list will teach you the best bench press form.
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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
Just in time before tomorrow's push day! Great video as always, Jeff.
*Friends, I did 22 one arm pull ups, please support me* *.*
@@erikmamleevit sounds like you don’t need support if you can do 22 of those 😂
Your first push day?
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.
@@blackbox6361you sound so confident in being wrong 😂😂
@@blackbox6361 It's fine
Woah, this video is the ULTIMATE UNDERRATED short ever!! 🔥🔥
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"
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.. 😝
I felt my bulging discs in my lower back just from thinking about arching while benching
Ever since I adopted this technique I have had zero shoulder pain.
I also feel more intensity on my chest muscles.
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 😢
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!
This was an extremely informative, original and engaging short. Please keep making more content like this
Think I got 3 outta 5... Thanks Jeff, looking forward to seeing results with these form tips!
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
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 ;)
“Grab the ber at 1.5x shoulder width”
These cues are so well done. Helps a lot. Thank you so much!!
You totally upgraded my game in less than a minute
The only youtube channel i trust with bodybuilding content.
There's plenty of quality content out there
"Da Ba'er!"
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
Do a Dumbbells press technique next time jeff .
He has done a video about that I believe
Love the basic reminder. Thanks, this is so refreshing. 😊
Perfect thanks Jeff ! We see Davis diley influence 🔥
Best bench press tutorial i ever saw
i’m glad I was taught this early on, definitely helps a lot
Fuarking hell this was quick and easy to get information, unlike many others that pro-long it all..
That bar looks sick
This gonna be one bad ass series
I never thought to press my feet to the floor (I still planted it) as I do it no wonder I always struggled 😂
Great informative vid on chest press
I never knew this. Trying this tomorrow.
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 :)
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*
💀
@@saviourr3039he doesn’t make mistakes because he doesn’t do bench presses
what are parallettes?
These shorts are so much better than those 10 minute videos over explaining the same thing
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.
Insane quality and value
Proper bar path and gripping the bar hard actually helped me move more weight. That's crazy
Yet another essential Jeff Nipple short 🙌
Nipple?😅 how didn't i see that😢
lol
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.
Saved this video. Bench is my weakest exercise of all compound moves
Now I realise I'm doing everything wrong with my bench💀✋🏻
Feeling pretty good after watching this ngl
My dude forgot about breathing. 😅
Doing what’s comfortable 🗿
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.
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. 💪🏼
Ryan Humiston actually advised against a 45• elbow position and back arching
I’ve always struggled with step 4 for sure
Depending on your body type, you don’t necessarily need to touch the bar to your chest (unless you’re in competition).
Just bring the bar down as low as your elbows get to a 90 degree angle. For some people with broader chests, this is actually touching their pecs. But for other people, any lower starts to put necessary strain on the shoulders.
If only planet fitness had non smith machines
Wow these are so helpful 🎉🎉
While the arch kind of covers this, make sure to brace your lats against the bench almost as if you’re performing a mid row. This will provide a foundation for your chest and shoulder complex to work off of and increase force translation
Never knew about the Elbows thanks
Mines perfect I realized 😁so kind of you to make this video❤
Absolutely fantastic video. Thanks! 🙏
Yes! we need more shorts
It’s important to remember not EVERY rep has to be perfect though. If your pushing yourself, by the time you get to your last couple reps of your last set it’s ok if it’s not perfect, that’s just a sign that you’re training close to failure which is good.
This the most Canadian dude I’ve heard
just in time for leg day, TY!
Jeff keeping us all big as hell
I want more of this in my algorithm
i tried this and ended up in the hospital with deflated lungs
Jeff please make a video about benching with Your feet up off the floor.
Awesome content as usual ❤
You forgot safety bars.
You're more motivated if failing the weight would kill you.
I appreciate the loop
That bouncy bar caught me off gaurd 😂
I can't arch my back like that. I bought a Thompson Fat Pad. It's a game changer! Won't bench without it!
You don't want to "press the bar up" to unrack. You actually want to "drag" it out to engage the lats. "Tucking in the rlbows" can be a misleading cue. You actually want to ensure the weight is "stacked" . Bar, wrists, forearm and elbows all in line with one another. Bar path straight down is just fine.
Add a step that when you unrack, flex your lats as hard as you can.
Why does it sound so much like airplane instructions before flight
Awesome content btw
Its my chestday! Thanks youtube algorithm
As someone who learned this without youtube, I think it’s pretty intuitive
Bench press is king
Excellent 😊
These are type of Videos you would want.
Nice tmr’s chest day so gonna make sure I get this right
thank you for this video !
Feel check 3 on the list is the most important
Ya I'd also say for people with shoulder problems really focus on going slow down and fast up. Stopping at 90 degrees, maybe a little less, to not stimulate my shoulders as much.
Make push ups version please😊
I learned my bench from Technique Tuesday 😎
this man save me but i already sore my left shoulder need to recover 3 days ahhh shiii
Great video !!
I was always confused about the grip width, apparently I've been doing it right
Damn i didn't know about the 5th😂
Thnx
I feel the stretch, your'e a fking goat man
If you tick all 5 you are on track for back problems for life.
Fact true glad somwone got common sense here
Man I needed this confirmation. Gonna save this for future reference! Thanks a lot man
I think leg drive should’ve been its own number on the checklist considering how technical it can be.
It’s not really standard form though it’s a powerlifting technique, wouldn’t apply to bodybuilders either
Tomorrow is bench press Saturday anyway.
Having a perfect bench keeping you big as hell
how am I supposed remember all this in the middle of benching
The one issue is that tucking the elbows is wholly unnecessary if you find a better connection with pecs by using a different angle of elbow. The one guy on RUclips who’s name currently escapes me has done a good job explaining that there is no definitive need to tuck one’s elbows if they find they get better pec stimulation from a differing angle, which should always be the surest guide for hypertrophy, especially with something like barbell or machine presses that already restricts one’s possible movement.
For incline bench grip should be wide or close?
Can we get a collab with Davis Diley? You two combined would be an awesome video.
But don't actually press your feet into the floor, you have to press then down and outward. You can't actually press them into the floor that's physically impossible and will fuck up your form. And when you unrack don't lift the bar straight up, scoot it out by dragging it forward so you avoid losing tension in your back. This is oftentimes way smarter because the benches at random gyms aren't set up to your arm lengths. If it's too high and you go straight up, you'll lose the tension.
Jeff. One time I noticed how you say words with the ar sound and I can't unhear it now.
@JeffNippard Could you please do more of these, even for simpler movements like push-ups? I've been told so many different things about form, and I'm not sure which are correct.