I just found you and you give by far the best advice thank you! On my journey to my first 225 (at 210 / 170lb body weight). All these tips I am sure are gonna help me get there.
I don't do power lifting, so don't do leg drive and arching the back But lats activation technique was shown to me nearly 30 years ago Crazy pump when you do this technique your lats explode and your chest pump is amazing So thank you for posting information and bringing up memories thank you
Lots of great, helpful vids recently JT. This one is a real gem 'cos I don't remember seeing this much info regarding lat involvement for the bench, in such a concise vid. Thank you on behalf of everyone who will benefit.
You are welcome. My goals was to make a library of short videos for people to watch on every aspect of the lift. I hate watching 15 minutes of video to get to the main topic!
I found your tips on squat university shorts, and I followed them religiously. I barely feel my shoulder anymore while a ton on my chest. I can't push a lot still, however I can now pause at the bottom with the weight which I was scared to do so. Therefore, much appraisal for the gold tips mam!
Dear Miss Thompson thank you very much sharing your large knowledge with ous. After seeing you're Videos i understood after years how to engage my power correctly. I added 10 pounds to the bar immediately and benching feels much more fluid . Thanks.
Many gym bros don't even know what serratus mescle is. They never train it. They don't know what landmine press exercise is for. Reverse bench is also amazing exercise to improve your bench press. Lats and serratus is very important muscle 💪🏻🔥
I’m teaching my son at the moment (well, trying to as I’m a beginner myself ) But there’s a lot of cues he doesn’t quite understand or he has under-developed muscle that he can’t feel or connect with. There’s some things that have helped We started doing pushup type movements but then moved to barbell floor press off of a hard floor. I love the feedback the flat hard floor gives me, it’s much easier to feel what’s going on in your back and tighten up the back and engage the lats It feel like without the lats ON and helping your just pushing with chest/delts /triceps But when you learn to engage your lats , they join In and create this sort of larger tighter foundation to press off from or press with . It’s worth checking out Matt Wennings approach (wenning strength ) who says bench is a back exercise not a chest exercise . The triceps are or should be the main presser in the movement. Lots of injuries come because of weak lats (the powerful brakes in a sports car) and the triceps ( need big biceps to have a big bench) . Shoulder or pec injuries being most common . By keeping wrist straighter and bar path straighter it will keep it away from the shoulder taking too much of the load . My mind has now been indoctrinated to focus on LATS and TRICEPS . I’m working towards his recommendation of 3 exercises (lat pulldowns or alternative , tricep push downs or alternative and a light similar main pressing movement) 4 sets of 25 reps for each exercise . 300 reps total . Light and fast . Done in 15 minutes with very little rest . A way of building fitness/cardio which will aid getting stronger , plus potentiating the muscles and patterns you want to join in and actually work during the lift. Getting the spark plugs HOT. It works. I’m convinced people don’t warm up enough or properly and maybe don’t know how to. This warm up gives a lot of bang for your buck over the long term and hopeful fixes the weak links on the chain before you get too strong too fast and get injured. I feel like my lats have grown quite quick with this and have a great mind muscle connection
That’s insane how much you can bench. Just saw that 3 plates on each side vid of you at some public gym where you amazed those young guys, which you asked to for a spot. 😮
Thanks Jen, your videos are actually so helpful I’m surprised more people aren’t coming to you to improve their bench. btw that bench is SO SQUEAKY 😂😂😂 my only trigger. Anyways keep up the good work Jen!
I appreciate this. I'm a female and my body weight is around 155 lbs. I can only bench around 180 lbs. My goal is 225 lbs. I was able to do 2 more reps with my max.
Thanks for the video, ma'am. I don't understand one thing though how can lats throw the weight up when they are used for pulling? Shouldn't triceps be used for the 'throw'?
I have felt my lats one time benching but I think that was just luck. I haven't felt it since. My mind is just focused on the weight and not the form. I have to do much lighter weight to practice. I'm working on 225 for a single rep but I can't get it down to my chest yet. I can get 185 to my chest for 3 reps. but it isn't easy.
I am a novice and have just started concentrating on contracting my lats. There are times that I will get major cramps in one of my lats. Do you know why that might happen?
Hey, how could I set up the same way each time? I can generate great tightness and leg drive but seem to set up too high on the bench. Any insight is appreciated
Hello Jen 😊🙏, Hope you are doing well. I am Ashok from India, a locomotor Disabled person and also Para powerlifter 😊. I really want to improve my bench press for my sport. Would you please help me with your knowledge? . Hope for your support 🤞🙏😊
I have problems to stay tight and contract my right lat. Especially when I'm tired or with heavy weights (>90%). Is there an exercise to strengthen my lat, maybe some inverted rows or scapular lat pulls (don't know the right name)?
@@132poundsofpower searched and already found a solid answer. I maybe have a weak link and could try kettle bell presses and tempo bench. I thought squat university is all about fixing your squat 😂.Thank you Jen.
Engaging your lats kinda defeats the purpose of a CHEST press. Sure it allows you to bench more weight but it’s not gonna make your chest grow anymore since all the extra work is being done by your lats. How about just lift lighter and don’t engage your lats?
Arched back first came out with extreme power lifters they did it quite simply because it shortened the distance that they had to do the complete lift from bottom to top it is a form of cheating and it's also bad form.
![OsamaSon - ik what you did last summer [Official Music Video]](http://i.ytimg.com/vi/4DIQDnu3mr4/mqdefault.jpg)
I'm a simple man. If Auntie Jen says to bench a certain way, that's how I bench.
I just found you and you give by far the best advice thank you! On my journey to my first 225 (at 210 / 170lb body weight). All these tips I am sure are gonna help me get there.
That is amazing. Good luck with the 225. Big milestone!!
One best bench press tutorials I ever seen 🙏🏿
thank you!!!
@@132poundsofpower your welcome 🙏🏿
I am 66 years old and learning this today...inspiring!
I figured this out by mistake😂 but it felt so good i had to come to youtube to confirm i'm doing something right....your video is awesome💪
needed this thank you
you are such a teacher and I love that. your positivity transcends the digital screen and makes its way all the way to the viewer/student.
I don't do power lifting, so don't do leg drive and arching the back
But lats activation technique was shown to me nearly 30 years ago
Crazy pump when you do this technique your lats explode and your chest pump is amazing
So thank you for posting information and bringing up memories thank you
Straight to the point i love it! Great video!
@@Rednov93 I hate it when you have to wait for so long before they actually get to what the vide was about !
Lots of great, helpful vids recently JT. This one is a real gem 'cos I don't remember seeing this much info regarding lat involvement for the bench, in such a concise vid. Thank you on behalf of everyone who will benefit.
You are welcome. My goals was to make a library of short videos for people to watch on every aspect of the lift. I hate watching 15 minutes of video to get to the main topic!
Thank you ma’am. This definitely will help with my bench. God bless you.
fr
@@tajvir 👍🏽
Just found you Jen😊 great content! Thank you so much 🙏🥰
Just found this series. Looking forward to watch all of the other videos and keep the tips coming 👊
It would be a privilege to be trained by you in person. Although this video is definitely the next best thing. Phenomenal cues!
Thanks for this. Will try it after my exams are over for sure
Good luck!
I found your tips on squat university shorts, and I followed them religiously. I barely feel my shoulder anymore while a ton on my chest. I can't push a lot still, however I can now pause at the bottom with the weight which I was scared to do so. Therefore, much appraisal for the gold tips mam!
I love that so much !!
Dear Miss Thompson thank you very much sharing your large knowledge with ous. After seeing you're Videos i understood after years how to engage my power correctly. I added 10 pounds to the bar immediately and benching feels much more fluid . Thanks.
This makes me so happy that I could help in some way!
I HAVE BEEN USING THESE TIPS JUS NEED TO WORK MY LATS MORE
I learned this after a few years when I started back in the early 2000s. Never had shoulder problems from benching, pull-ups are a different story
This cue looks amazing. Always had shoulder instability on my right side.
thanks Jen
Many gym bros don't even know what serratus mescle is. They never train it. They don't know what landmine press exercise is for. Reverse bench is also amazing exercise to improve your bench press. Lats and serratus is very important muscle 💪🏻🔥
I’m teaching my son at the moment (well, trying to as I’m a beginner myself )
But there’s a lot of cues he doesn’t quite understand or he has under-developed muscle that he can’t feel or connect with.
There’s some things that have helped
We started doing pushup type movements but then moved to barbell floor press off of a hard floor. I love the feedback the flat hard floor gives me, it’s much easier to feel what’s going on in your back and tighten up the back and engage the lats
It feel like without the lats ON and helping your just pushing with chest/delts /triceps
But when you learn to engage your lats , they join In and create this sort of larger tighter foundation to press off from or press with .
It’s worth checking out Matt Wennings approach (wenning strength ) who says bench is a back exercise not a chest exercise . The triceps are or should be the main presser in the movement. Lots of injuries come because of weak lats (the powerful brakes in a sports car) and the triceps ( need big biceps to have a big bench) . Shoulder or pec injuries being most common . By keeping wrist straighter and bar path straighter it will keep it away from the shoulder taking too much of the load .
My mind has now been indoctrinated to focus on LATS and TRICEPS .
I’m working towards his recommendation of 3 exercises (lat pulldowns or alternative , tricep push downs or alternative and a light similar main pressing movement) 4 sets of 25 reps for each exercise . 300 reps total . Light and fast . Done in 15 minutes with very little rest . A way of building fitness/cardio which will aid getting stronger , plus potentiating the muscles and patterns you want to join in and actually work during the lift. Getting the spark plugs HOT.
It works. I’m convinced people don’t warm up enough or properly and maybe don’t know how to.
This warm up gives a lot of bang for your buck over the long term and hopeful fixes the weak links on the chain before you get too strong too fast and get injured.
I feel like my lats have grown quite quick with this and have a great mind muscle connection
If you are a beginner I would start with the basics and add this in later
That’s insane how much you can bench. Just saw that 3 plates on each side vid of you at some public gym where you amazed those young guys, which you asked to for a spot. 😮
this makes Bench press much more enjoyable
SO GREAT! Thank you!
Thanks Jen, your videos are actually so helpful I’m surprised more people aren’t coming to you to improve their bench. btw that bench is SO SQUEAKY 😂😂😂 my only trigger. Anyways keep up the good work Jen!
I’m going to have to get out the WD 40!
I really gotta learn this.. Thanks for this information
Thanks for the advice.
Perfect timing video thanku miss✅💪
I appreciate this. I'm a female and my body weight is around 155 lbs. I can only bench around 180 lbs. My goal is 225 lbs. I was able to do 2 more reps with my max.
Yes! This makes me so happy !!
Love the vids, Thank you,
Super useful thanks new sub
Thanks for the video, ma'am. I don't understand one thing though how can lats throw the weight up when they are used for pulling? Shouldn't triceps be used for the 'throw'?
By squeezing your lats it stabilizes your shoulder and helps rotate your humorous under allowing you yo throw the weight off of your chest.
You are incredible 👍🏾👍🏾💯💯
Hello, what exercises do you do to develop that little round muscle right behind your armpit next to your fingers @ 1:53 ? Thank you.
The bench is a lat throw, i wish i knew this as a teen😢 thank you
Is this just like a stability thing? I’m having a hard time understanding how the lats would be involved with pushing.
The last help the initial motion off of your chest. If you can improve this you will have more power off of your chest.
Do you use belt while bench pressing and is it required to use belt during bench press training
I have felt my lats one time benching but I think that was just luck. I haven't felt it since. My mind is just focused on the weight and not the form. I have to do much lighter weight to practice. I'm working on 225 for a single rep but I can't get it down to my chest yet. I can get 185 to my chest for 3 reps. but it isn't easy.
I am a novice and have just started concentrating on contracting my lats. There are times that I will get major cramps in one of my lats. Do you know why that might happen?
Does the width of your bench have any impact on the lift?
My lats are barely on the bench for example.
@@janpiet1530 I can. What do you mean “barely on the bench”
The bench that we lay upon to press, my lats go over/exceed the width of the bench. Does this have negative consequences on the press?
Omg the female fitness coach I’ve been looking for …
Hi, nice video. My arms keep shaking a little even when i am using moderate weights. Do you know the reason or any exercise to improve that? Thanks
I would probably need to see a video of it
Hey, how could I set up the same way each time? I can generate great tightness and leg drive but seem to set up too high on the bench. Any insight is appreciated
I always make sure my eyes are directly under the bar. Then you are always in the same position
but why use them? Don't understand because the lats pull towards your hips or not?
Lats wrap around to the front of your shoulders. It is used for the initial push off of your chest
Pelvis lift goes first right
honestly - maybe a fraction. Really you want to push your legs and throw your lats at the same time.
Will that work with at or moderate grip not wide?
It should as long as you have a slight arch - the arch is key for the lats you be engaged
Ty sorry for the typo
Hello Jen 😊🙏, Hope you are doing well. I am Ashok from India, a locomotor Disabled person and also Para powerlifter 😊. I really want to improve my bench press for my sport. Would you please help me with your knowledge? . Hope for your support 🤞🙏😊
Please check out my “quick bench tips” playlist
@@132poundsofpower last night already showed lots of your video, kindly suggest to me bench press Program coz my bench is too weak
Hi. My left bicep is hurting whenever I bench heavy weight. Do you possibly know the reason and how to get rid of it
I’m sorry. It could be the biceps tendon… or other things. Do you do bicep curls ?
@@132poundsofpower yes I do bicep curls. My bicep hurts specially when im in the bottom position and I just loses all my power and tightness
@@garyreyes2284 you might need to seek a good PT on this one
Jenna do you use creatine?
Yes. It’s the one supplement that has been studied a lot and proven to improve your workouts.
I have problems to stay tight and contract my right lat. Especially when I'm tired or with heavy weights (>90%). Is there an exercise to strengthen my lat, maybe some inverted rows or scapular lat pulls (don't know the right name)?
It's strange that it's just on the right. Do you follow Squat University? He has some great exercises and fixes.
@@132poundsofpower searched and already found a solid answer. I maybe have a weak link and could try kettle bell presses and tempo bench. I thought squat university is all about fixing your squat 😂.Thank you Jen.
No. They help fix everything!!
Good information Jen , I also follow you on instagram
Thank you!!
is that a buck eighty-five?
this is good only if you want to be a powerlifter; if you're bodybuilder you dont want to bench press in this style for sure
youre a great teacher... wait, i think you said you are a teacher? that explains it.
I am. But it makes me feel good knowing I am helping others understand :)
la quiero mucho señora papeada
the TRAINER I never had.....
Engaging your lats kinda defeats the purpose of a CHEST press. Sure it allows you to bench more weight but it’s not gonna make your chest grow anymore since all the extra work is being done by your lats. How about just lift lighter and don’t engage your lats?
Welll. As a competitive powerlifter my goal is to bench as much weight as possible - not just build up my chest
That bench sounds dirty!
was gonna hate but ok mommy whatever u say
There's better advice out there without a Squeaky bench
Good info. If I may, wear tight pants instead
Arched back first came out with extreme power lifters they did it quite simply because it shortened the distance that they had to do the complete lift from bottom to top it is a form of cheating and it's also bad form.
I disagree. A slight arch puts you in a better mechanical position to press the bar and protects the shoulders.