Bench Press Biomechanics: Complete Guide to the Bench Press | Jim Stoppani, PhD
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- Опубликовано: 10 сен 2024
- The bench press is the ultimate test of upper-body strength, and it's a great exercise to build impressive muscle mass in the chest, shoulders, and triceps.
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Unfortunately, the bench press has a bad rap for causing shoulder injuries. This isn't due to the bench press being a dangerous exercise, but due to so many people doing the bench press incorrectly. The correct way to do the bench press does NOT involve flaring the upper arms straight out to your sides as you lower the bar down to your upper chest.
The correct way to do the bench press is to tuck the upper arms into your sides more so that your upper arms form about a 45- to 60- degree angle with the sides of the torso. To do this, you actually involve the lats a lot by contracting them to pull your arms in, as if you were holding two grapefruits in your armpits, as you lower the bar to your lower chest. You then drive it back up toward your upper chest so that the bar follows a bit of an arced path, versus a straight up-an-down vertical path. Using your lats properly in this manner will not only spare you from shoulder injuries but will also help to increase the amount of weight that you can bench press.
You have protruding bumps on either side of your shoulders called the acromion processes. The distance between these bumps is your biacromial distance. Mine, for example, is 14 inches. Take the biacromial distance and multiply it by 1.5, and that's your ideal bench press grip width. In my case, it's 21 inches. So when I do bench, that's how far apart I space my hands. From the middle of the bar, I'll measure out 10.5 inches to each side, and that's where my thumbs will hit (not my pinkies).
Next time bench day rolls around (and every time you bench press thereafter), lock into that grip for maximal power and strength-plus the piece of mind that you're doing everything you can to keep your shoulders healthy.
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Very helpfull Ive been experiencing bicep and elbow tendonitis this should help hopefully
“Maximum chest development” means nothing if the bar slips and crushes your trachea.
Max Badstibner
Trachea? Think about the ribs first! 😂
You can’t be a pansie ass liberal to pull of the grip, that’s what I hear anyways..
I’ve been using “suicide” grip my entire life. As long as you do it properly, it is perfectly safe. And yes, in terms of elbows and shoulders, it is much better than the normal grip. And yes, you can physically push more weight with the open grip, due to the more adequate form.
@@narcisporoh2794 Okay 👍🏻
@@narcisporoh2794me as well. I’ve never had an issue. The only time it’s possible, is if you are new to lifting or you are trying to push more weight than you should. You will lose focus and possibly your grip. If you are a seasoned lifter, it’s the best grip to use.
This guy has a passion to make everything look difficult
Cristian R. Hahaha made my night!!
@@swiftacademy7862 dude find a gf ffs
Seriously?
Only bench press guide. No bullshitting straight to the point. Now that is what I call a Quality Content
Great advice...except for the suicide grip. I only implement the thumbless grip with the dumbbell press. At least if I lose my grip on a dumbbell a weighted barbell won't crash onto my chest or neck potentially killing me.
Suicide grip.... its called that for a reason.
I'm NOT gonna bench press with a thumbless grip
I am not taking my arms up to 30 degree
People have died doing that, safety over "joint strength"
Same thought
I’ve benched with “suicide grip” for 11 years. I have NEVER come close to the bar rolling around. If anything it’s more stable. I have benched over 405 this way and never had any issues whatsoever.
Absolutely agree jeff, this guy is an ignorant idiot
Imagine publishing a video to three million people telling them to use suicide grip. First, no one benches with a closed grip with that much wrist extension, your wrist should be locked and neutral. Biacromial distance? OR you could just say shoulder width, unless someone is seriously supposed to bring a ruler to the gym...PhD in Common Sense, clearly not. Powerlifter vs Bodybuilder stance? Thats preference and entirely based on flexibility. All of this concludes with a very poor biomechanical breakdown of the bench press.
All this time, my technique was wrong . Thanks, Dr. Jimm for a great and proper demonstration 😊
It's always good to revisit the fundamentals.
athlean x did the best bench press checklist. period
Daniel Sameh true
Just saved me a shoulder injury, thank you Sir!!
The doctor rules again. Unmatched explanation of bench press. Salute from 🇮🇳
Thank you! this is the only video I found here in youtube that explains open grip vs close grip for bench press. I'm an open grip bencher, I am more comfortable with open grip and can bench more weight compared to the close grip.
thanks batista
that background music is intimidating but also hypnotic
This was one of your best videos! Thanks for the content and I hope we get more of biomechanics oriented vids.
He's The Best, An Incredible Resource, I Never Miss Dr Js Content, Just Wonderfully Explained 🎸
My Thanks...
One of thee best if not thee best explanations I have ever saw.
Awesome! Thank you for checking it out!
Your videos are filled with positive and useful information💌
Thank you for the info on biocromial distance. My grip was about 2 inches too wide! Let’s see if this will make a difference… Thank you
Really good information it is great as clear as crystal one go is enough. also in his book he is very clear. long time a go i bought his book. recently i downloaded his new book he is great knowledgeable i don't
say like this if it is not true.
All of the people saying "suicide grip blaah you're gonna die" probably never even tried it with the bar. Thumbs are hurting after I did 275 today. Gonna give it a shot with super light weight see how it feels. Bunch of people saying it works better and with no problems
thank you
Absolutely would NOT recommend the thumbless bench grip to anyone. I don't care if you're a beginner or a fucking expert, just don't fucking do it. It's not worth it.
Jethro Jacinto nothing happens bro..I’ve used it for 11 years. By far more powerful and by far more stable
Wow my grip was way too wide. Thanks for the tips!
this helped alot thank you!
I used to be as ignorant as the people in this comment section until I actually TRIED it instead of continuing to judge based on assumption and oh my, the suicide grip is the BEST thing ever! You’ll never be in danger as long as you SQUEEZE the bar... that’s how you maintain control and ensure that the barbell does not fall out of your hands. Grip strength is everything! Hats off to you doc!
Thanks for the advise! I'll keep it in mind. Have a great day :)
And when you check a video of Arnold bench-pressing he is doing completely opposite things
Great video Jim. thanks for sharing.
Correct me if I'm wrong but to me it all looks like a reverse push up on a bench. He knows what he's talking about :)
Jim,
I've been watching a lot of your previous videos for the past couple of days and I wanted to ask some clarifying question. First I know that either of your shortcut series can be used to build muscle me lose body fat, my main goal is to lose body fat! I need to start losing about 50 pounds but I can only train 4 days a week (occasionally 5) so Mr question is should I go shortcut to shred 4 days a week or do shortcut to size 4 days a week but add cardio acceleration??? Any answer u can provide me would be appreciated. Thanks jajuan
You don't lose bodyfat through gaining muscle. Gaining muscle will have you putting on the pounds without dropping off any of that fat and you may become discouraged. The number one surefire way to lose fat is to change what you eat and how much of it you eat. Cardio strengthens your heart and lungs, and lifting weights will grant you strength but only eating healthy food in measured portions will have you losing fat.
Good night bro thank you 🙏 properly explained thank you 🙏
You didn't talk about retracting Shoulders back and down?do you not recommend this?
You should do this for like every exercise in the gym! Super informative
Very informative. Will try open grip tomorrow along with slightly lowering the bar path below the nipple line.
great break down.Thanks!
Nice.. I will try this 💪💪
Thanks so much 😊
GREAT GUIDE !
Im 34 and have been using no thumb grip since i was 13 , never slipped on me, knock on wood
Even though I know he is a professional, I never wanna try the ways he demonstrated in this video. Because it looks like to me that style is targeting more my tricep and lats, i tried it few years back and then never had thought to try that once again in my lifetime.
I mean, the bench isn't much of a chest exercise so I don't know what other muscles you were feeling doing it another way
I enjoyed this video. Thanks!
Nice job. Nice video great info. Thanks
You would be better off just doing a decline press with dumb bells, preferably. This is the ideal angle for maximum pectoral development.
Do any of you actually lift weights? Everything this bloke is saying is 100% correct. Suicide grip/open grip is far superior to the closed grip, try it before you knock it. When I power lifted years ago, I always used a closed grip in competition, but trained with an open grip. He's absolutely correct, the closed grip does put more pressure to your wrists, and I did have injuries to my wrists and forearms, having four surgeries on my wrists to repair them. I've also had several shoulder injuries for the reasons he described here. Listen to people and open your mind to new ideas before completely disregarding someone's advice. Thanks Jim!
just as i was having wrist pain too omg! Thanks man thought i had to go to dumbells only!
yeh remember that when the bar rolls off and shatters your ribs
dont be an idiot and dont use suicide grip, if your wrist is injured check your form, reduce weight, take a break from gym rather than crushing your chest.
Really helpful sir
Excellent video
Producing force with your feet transferred to your hips, then to your torso and to your shoulders and then to your elbows and then to your wrist and to your radius and then to your scaphoid and then to your trapeziod, and then to your trapezium, and to your metacarpals and sesamoid if you are not using "suicide grip 😮", and finally to your proximal, middle and distal, will help you to maximaize your 1 rep max 💪👌
Thanks for this info.
I’m 5”5ft when I lay on the bench to press the bar up. Why do l keep hitting the hook on top? Is it because my head position is too far up on the bench for my height?
Does anybody know the background track title?
Very informative!
😂 So many people complaining about suicide grip vs closed grip. If you drop it, you had no business lifting that weight in the first place and/or need to work on grip strength. Just do what works best for you though. Suicide grip gives a much better idea of your grip strength, which is essential for pretty much all lifts.
Hmmm. Elbows tucked in at 30-60 degrees? Why don't we just split the difference and say 45 degrees - which is an angle that works bio mechanically with most of the human body. Sometimes it's better to keep it simple - I believe.
That sounds great, I will definitely hold a dangerously heavy weight without gripping it over my gadang badi
Can you talk about the inclined bench press??? Bar positions and elbows!!! Thanks 🙏🏼
He explain it clearly...
I wonder if the 3.9K people who liked this are also Flat-Earthers?
Doc, you´re looking fucking amazing!
thanks sir
IPF regulations state you need to maintain 3 points of contact while benching these being heels,butt and shoulder blades - so if you are a powerlifter and plan on doing an IPF meet you are not aloud to be on the balls of your feet while benching.
Massimo Strappazzon you shouldn’t want to be on the balls of your feet.
Nice
do not fucking lift heavy with a thumbless grip unless you have a death wish
Now I know how I hurt my shoulder. Thank you
I have seen more gains & more power from Thumbless Grip (suicide grip) also using Lats for assists, this guy is 100% accurate, this is for elite not novice, it takes a little to practice & u will never hold the bar with thum again
Sir, as you mentioned, that the bar needs to come down somewhere between upper abs and lower pecs and 'must go up and towards the face', I don't think it's gonna work for smith machine press. What's the trick for the same? Please do share.
Clicked the video to see him try and justify the thumbless grip
How about a thumb around grip and wrist wraps to keep the wrist joint straight if needed.........simple
"Also known as a.... *Audible devil smile commences* **THE SUICIDE GRIP**" -Satan with tattoos
fantastic
Hello. I would be very glad if you could give me a help in this doubt that I have about shrugs. What is the correct positicon of your head when we are doing shrugs? Chin up or chin down? I used to do shrugs with my head in a neutral position and looking forward, however i have been seeing people telling that the chin should be down because when it is up it can compress your spine. In other and i have been seeing people teeling to keep your head straight, otherwise you can damage your discs. I have tried this at the gym and when i put my chin down a don't feel that pressure in my crevical spine. Could you give me a help to figure this out? What is the best form to do it?
Thanks in advance m8 ;)
Any measurements x1.5 will work, it's not related to inches
Hi Doctor , Can you please do a video on how to cure IT band syndrome.
I use suicide grip only because that is the way i was thought by old lifters. could never switch back to using my thumb
Our philosophy is "whatever works and feels comfortable"
Even if your elbows are flared out a little you won't get a shoulder injury if you put your shoulders in the right position
This guy sounds like Kevin from the office lol
I have always benched with a thumbless grip I have never had a issue with the bar rolling in my hands
That grip though🙈
I'm sorry but the way he's showing to bench , is in my experience mostly front Deltoids and triceps.
Respect
Closed grip is the safest.
Just what i wanted
These tips may have just changed my life!
Brandon Hutchins mushroom tips
Can we use the smith machine
I’ve only ever used suicide grip, I just call it holding the bar
Some trainer's and bodybuilders say the bar should touch nipple line or higher, the elbows should be slightly flared out but dr is saying otherwise wonder what is true.
Shashi Garad n his arms placement are too close, more close grip triceps presses then bench press
did you lock your elbow when doing this?
Jim stoppanni or 'doctor' is the perfect example of a phd finisher with bad morals...
What is flat bench?
Nice 💪
Better give him a like, dont want this bloke showing up to my place
My doctor recommends the suicide grip
So what's the pros and cons of using elevated feet when doing the bench press?
Jordan Leach there are none. Bullshit dangerous video.
It is just about transfer of weight and being able to push off
It is just about transfer of weight and being able to push off
Okay perfect 🤩😎
But i saw many people says to square the arms while doing it !!!
Suicide grip is way easier than a normal grip for me and it never slips out
Seems to me that he left the raising of shoulders or shrugging he seems to be doing while lifting the weight unexplained.
Funny how this dude keep on talking about “safety” but using suicide grip