The Official Bench Press Check List (AVOID MISTAKES!)

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  • Опубликовано: 24 дек 2024

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  • @athleanx
    @athleanx  2 года назад +99

    Is the bench press the GREATEST chest exercise of all time? Find out where it ranks against the rest in this video: ruclips.net/video/ykQlXirszbo/видео.html

    • @BigHemiNJ
      @BigHemiNJ 2 года назад +3

      if we have an olympic bar at home, or any bar really, is it a good idea to "knuckle pushups" with the bar in ours and use the same positioning that we would at the bench? or does that not really do anything extra versus just doing them without the bar?

    • @clarencebateau8576
      @clarencebateau8576 2 года назад

      3wrq

    • @mattmatt6906
      @mattmatt6906 2 года назад +1

      Jeff, one aspect of benching that I recently learned but never do I see covered is the path of the bar between novices and experts. While we all typically lower the bar in a mild arc towards our lower pecs, then return the bar in line with our shoulders at the top of the lift, novices will typically complete the horizontal motion of the lift near the top while elite lifters do this near the bottom. The result is less internal rotation of the shoulder for the majority of the lift. I wish someone had shown me this bar paths early in my lifting career because this very minor change has completely removed the shoulder pain from my heavy bench presses.

    • @pcgaming7680
      @pcgaming7680 Год назад

      thanks for the comment

  • @christophergarciagarcia3311
    @christophergarciagarcia3311 5 лет назад +13645

    I started to go to the gym yesterday and I honestly did like 10 pounds with proper form, and let me tell you that I could feel people just secretly giggling. And I wasn’t offended because I kept on telling my self that we all start somewhere
    I’ll come back in three months so I can tell you guys my progress
    Edit: I know what I posted is cringe but rn I’m 128 lbs and benching 135lbs and I’m 16, thanks for the kind gestures everybody

    • @TheRaygun101
      @TheRaygun101 5 лет назад +1830

      Don’t listen to everyone man. Like you said everyone starts off somewhere, these athletes didn’t get born with those abilities and muscles they had to work and earn them. I know in three months you’ll be swole

    • @christophergarciagarcia3311
      @christophergarciagarcia3311 5 лет назад +364

      Edward Zaldumbide thanks for the support

    • @maximpidchenko6608
      @maximpidchenko6608 5 лет назад +227

      Good luck! Focus only on yourself

    • @shmexylul1563
      @shmexylul1563 5 лет назад +503

      i was 102 kilos 6 months ago. i did not go to the gym since i was afraid of people laughing. i decided to go and just not give a fuck about other people. im 79 kilos now(lost about 30 kilos). do what is best for u but not what is best for others to see

    • @Denso481
      @Denso481 5 лет назад +568

      The weights on the bar don't matter, only the associated struggle does. Never feel ashamed of too little weight, only of too little effort. Good pumping!

  • @tsukihime1986
    @tsukihime1986 5 лет назад +5528

    I'm just starting weightlifting​ and honestly Jeff is like a personal trainer for free. He's just amazing.

    • @JarkkoKokkonen
      @JarkkoKokkonen 4 года назад +191

      I'm in school to become a personal trainer, and I'm watching these videos because they're so much more in depth than the material we have in school.

    • @corndogsauceman5495
      @corndogsauceman5495 4 года назад +61

      Jarkko Kokkonen to be honest that’s with most education, I learn more online about any subject I want then at school. But good on you man, I’m sure if you follow jeff you’ll be a great personal trainer. 😀

    • @JarkkoKokkonen
      @JarkkoKokkonen 4 года назад +25

      Corndog Sauceman thanks, you’re right. That’s the way best learners learn. They get the basics at school and then learn more on their own.

    • @nobody4645
      @nobody4645 4 года назад +3

      Thanks for being detailed.

    • @-heroes4041
      @-heroes4041 3 года назад +5

      You're paying Internet Subscription fee to watch this video, so basically it's not free 🌚

  • @bradleynichols6901
    @bradleynichols6901 5 лет назад +2250

    Guys, the man is dead on about injuring your shoulders. I have been lifting for 30 years. The gym is my second home. Take the time to learn proper procedure. Quality over quantity every time.

    • @MultiWarbird
      @MultiWarbird 5 лет назад +17

      bradley nichols what’s ur immune system like after 30 years of lifting

    • @TrevorHamberger
      @TrevorHamberger 5 лет назад +11

      but you gotta be a badass..thats what I take away..the pullups are the worst though

    • @doorwish3403
      @doorwish3403 5 лет назад +121

      @@MultiWarbird wtf does immune system have to do with lifting

    • @infallible7425
      @infallible7425 5 лет назад +26

      You have your own bed in the gym?

    • @rickysingh616
      @rickysingh616 5 лет назад +4

      What's your thoughts on a flat bench press and the new wave arching back bench press?

  • @dovenbasillote3369
    @dovenbasillote3369 Год назад +95

    1:18 Make sure that the bench is lined up
    1:40 and 2:08 Eyes look straight up at the bar
    2:38 elbows should be 75 degrees away from the body
    4:15 Ring finger
    7:00 Feet on the Ground
    7:36 Push your back up and tighten your core (no energy leaks)
    8:40 Under the Chest

  • @davidchristman4646
    @davidchristman4646 6 лет назад +1343

    Jeff, 3 month ago I began weight lifting at age 34 for the first time. I was getting discouraged because of lingering shoulder discomfort after doing Barbell Bench Press. I was getting stronger with the lift itself so the discomfort increased as I began to add more and more weight. This video helped show me that I was bringing the bar too far up on my chest and flairing my elbows far too wide. I literally went through your checklist step by step and it has not only improved the feeling in my chest I get during the movement itself , but also, no shoulder pain. I Thank you Jeff for making this video.

    • @bigboiii7975
      @bigboiii7975 6 лет назад +7

      David Christman I’m 19 and I have that issue

    • @keshavnathoo1218
      @keshavnathoo1218 6 лет назад +2

      Am 18 and i have the same issue.(But not anymore). Tomorrow is chest and triceps day sooo am gonna take into consideration your tips and see how it works out..

    • @arrowtube2758
      @arrowtube2758 6 лет назад +4

      Im 13 and i also have this issue

    • @srenmikkelsen850
      @srenmikkelsen850 6 лет назад +5

      My shoulder gave up when I worked out like a mad man 7-8 years ago.. 6 years ago my shoulder finally gave up as I was bench pressing 140 kg. was ruined to the point where I couldn't turn the lid on a coca cola bottle for months - and if I dare to arm wrestle even the day today, it hurts for weeks endlessly.
      Evidently, i did it wrong....

    • @mikea5205
      @mikea5205 6 лет назад +6

      @@srenmikkelsen850 - wow that's unfortunate man. Anytime you feel pain in an exercise your doing it wrong and should immediately stop.

  • @Shad0wMonkey5
    @Shad0wMonkey5 8 лет назад +11072

    If I can't do it in a rack could I do it in Iran ??

    • @umont13
      @umont13 8 лет назад +520

      Shad0wMonkey5 well done sir

    • @TraumaER
      @TraumaER 8 лет назад +161

      That makes no sense. Iran is a country.

    • @matthewziegeler644
      @matthewziegeler644 8 лет назад +432

      "A rack"....."Iraq"

    • @frankrambo506
      @frankrambo506 8 лет назад +45

      matthew ziegeler that's not how you pronounce "Iraq"

    • @matthewziegeler644
      @matthewziegeler644 8 лет назад +199

      frank Rambo I know you idiot, but it sounds similar enough to make the joke funny.

  • @swift__
    @swift__ 8 лет назад +168

    A bunch of you tubers put out bench tip, bigger bench videos... this one is by far the best bench video I've ever watched💪 good shit man, I love these videos

  • @natteriluca
    @natteriluca Год назад +45

    Been using this mental checklist for years now, probably watched this when I was 18 and am 23 now. I had forgotten this is where I learned it from but rewatching it now makes me so thankful for Jeff. Goated fr.

  • @BarraNZ
    @BarraNZ 5 лет назад +9929

    I tried all this and they kicked me out for taking too long

    • @brisleycook476
      @brisleycook476 5 лет назад +235

      I benched 117.5kg today lol.

    • @marknm
      @marknm 5 лет назад +1378

      @@brisleycook476 Weird flex but ok

    • @brisleycook476
      @brisleycook476 5 лет назад +238

      @@marknm just benched 122.5kg lol.

    • @1117coolman
      @1117coolman 5 лет назад +501

      @@brisleycook476 Keep flexing, you weirdo

    • @brisleycook476
      @brisleycook476 5 лет назад +221

      @@1117coolman 210kg squat babe

  • @iworst2005
    @iworst2005 4 года назад +1682

    Jeff automatically explains everything he does even when not being filmed.

    • @deathshoot1233
      @deathshoot1233 3 года назад +11

      Likes check

    • @BuckedUp
      @BuckedUp 3 года назад +10

      Here is a video that get's to the point

    • @iamapokerface8992
      @iamapokerface8992 3 года назад +5

      and we cant even disprove it

    • @Peter_van_Loon
      @Peter_van_Loon 2 года назад +16

      And now I am putting the tomato in my shopping cart, while we walk to the check out I am grabbing my card.

    • @spartanlenuxfalukz2902
      @spartanlenuxfalukz2902 2 года назад +8

      People call it mansplaining now a days.... The world is turning to shit xD

  • @abefromansausagekingofchic6480
    @abefromansausagekingofchic6480 6 лет назад +4113

    I hate when gyms don't line up the benches then when you're looking up at the ceiling, everything looks all crooked

    • @Ahsanz1995
      @Ahsanz1995 6 лет назад +165

      IKR! IT THROWS OFF MY WHOLE GAME!!!!! Like tell me how hard was it to get out a ruler and a leveling tool and make sure everything was good before letting people in?! I use that shit to hang my picture frames, definitely someone should be using it for a near 2000lb rack of metal with moving components

    • @TheTmshuman
      @TheTmshuman 6 лет назад +32

      My thoughts exactly! Plus the plates on the bar have to be aligned.

    • @le0leven
      @le0leven 6 лет назад +20

      HAHAHAHA I KNOW RIGHT oh my god, this is so tilting...

    • @x1c3x
      @x1c3x 6 лет назад +3

      le0leven just like the picture frame

    • @devinloveridge2164
      @devinloveridge2164 6 лет назад +243

      Or when they put The bench right under a bright ass light and it feels like you’re staring straight into the sun while you work out

  • @musclegaining2058
    @musclegaining2058 4 года назад +123

    Align middle of bar with the bench
    Eyes lined up with bar.
    3:20 talks about width. Arms should be at 75 degree angle. Start from the bottom and go up.
    Start your grip from underneath the bar
    7:10 Feet should be under your knees.

  • @arnas3287
    @arnas3287 6 лет назад +3125

    Never ego lift with the bench press, I have learned my lesson by nearly dying.
    Edit: thanks for the grammar lesson, I learned that also.

    • @mostunique5941
      @mostunique5941 6 лет назад +61

      The Journalist thats dramatic

    • @isaacmadhavan
      @isaacmadhavan 6 лет назад +269

      The Journalist --> NEVER ego lift. Period.

    • @mostunique5941
      @mostunique5941 6 лет назад +105

      pingufromindia why would you do that without a spotter.....
      Simple stuff, hope youve learned your lesson

    • @thewarrior8380
      @thewarrior8380 6 лет назад +157

      ^dying

    • @thewarrior8380
      @thewarrior8380 6 лет назад +32

      @EK we all are

  • @emoadnomad
    @emoadnomad 5 лет назад +4403

    Athlean: It is simple it’s 135 pounds
    Me: God damn

    • @aarongonzalez4458
      @aarongonzalez4458 5 лет назад +249

      Bruh it is light

    • @Fox9582
      @Fox9582 5 лет назад +31

      Fucking true 🤣

    • @cloudburstdrones
      @cloudburstdrones 5 лет назад +291

      Wild G4MING for you

    • @aarongonzalez4458
      @aarongonzalez4458 5 лет назад +67

      @@cloudburstdrones slot of people can do 135 for bench

    • @emoadnomad
      @emoadnomad 5 лет назад +243

      Wild G4MING not necessarily because a lot of lifters mainly teens who weigh like 120 can’t or can do it barely. I can do 1 rep barely but yeah. You probably see older men or women benching 135 or more

  • @gurmeetsliet
    @gurmeetsliet 6 лет назад +242

    I was doing wrong bench press for last 1 year....... My hand grip was wrong...... After doing with correct grip my max weight with bench press was reduced....... But I dont care about max i can lift......
    After watching jeff, I am more concerned about correct positioning and technique...... Thank you sir......

    • @BallisticStigmata
      @BallisticStigmata 6 лет назад +29

      Other than keeping track of your weight for the purpose of improving over time, there is no other reason to be concerned with the weight. That's an ego thing and forces a lot of people to perform exercises in a dangerous manner. The only one you should be in competition with is yourself. As long as it's challenging you - it's working, whether it's 135 lbs or 315 lbs. Hard work is hard work. You'll gain the numbers over time.

    • @yahyaiddriss1628
      @yahyaiddriss1628 6 лет назад +4

      Piece of shit

    • @darkmantis69
      @darkmantis69 5 лет назад +2

      When I first started out, I was told always keep your arms vertical, 90 degrees straight up, use that as your grip. Jeff correctly pointed out where to place your hands using the smooth ring in between the gripped areas to identify which finger to place on the bar. I started out when I was 18 using my pinky on that section and as I have gained muscles, widened my shoulders a tad, I also use the ring finger.

    • @HülaguHan63
      @HülaguHan63 5 лет назад +4

      yahya iddriss nice to meet you

    • @MajorBjork
      @MajorBjork 5 лет назад +4

      Gary Cooper exactly. Over the past few months I’ve just stuck my headphones in, zoned out and ditched all of the ego lifting. I’ve been focusing on good form and I’ve never felt better. Wishing i did this ages ago

  • @georgesebren126
    @georgesebren126 2 года назад +70

    Jeff - I am 76 and trying to get back in the shape I was in 25 years ago. Really enjoy your detailed descriptions of the exercises and the specific muscles that are targeted. Keep it up.

    • @Allisori
      @Allisori 2 года назад +15

      Chad grandad

    • @danqodusk8140
      @danqodusk8140 Год назад +2

      I'm 66 and on the same course as you. I'm very glad to have discovered Jeff. He's a first rate guy with a lot of fitness knowledge.

  • @RetoniumOfficial
    @RetoniumOfficial 8 лет назад +1527

    It's a miracle Jeff actually has a shirt on

    • @jacobs1881
      @jacobs1881 6 лет назад +112

      If I looked like him I'd never put a shirt on either

    • @jessejive117
      @jessejive117 6 лет назад +3

      Retonium Official and a damn shame

    • @lindamartin5201
      @lindamartin5201 6 лет назад

      Retonium Official 😂

    • @Tentra_Vix
      @Tentra_Vix 6 лет назад +1

      Very true. I am always jealous of his 6 abs vs 1 of mine. :-)

    • @angryskeleton5676
      @angryskeleton5676 6 лет назад

      More like a tragedy

  • @swe679
    @swe679 5 лет назад +974

    I just did my first benchpress of 10 lbs. on each side. I’m excited for my progress! I’ll update this comment in a couple of weeks/ months when it increases! Thanks for the informative video, athlean-x.
    Update:
    5-weeks later and I’m able to do 2 sets of 10 reps with 20 lbs. on each side!

    • @exidrial431
      @exidrial431 4 года назад +170

      When I did bench presses for the first time I struggled with just doing them without any weights on the bar

    • @bryansantiago392
      @bryansantiago392 4 года назад +30

      Stay strong G

    • @TobbeStorm
      @TobbeStorm 4 года назад +36

      How's it going dude? Remember to breath in on your way down and out on the way up!

    • @TobbeStorm
      @TobbeStorm 4 года назад +7

      That’s great man stay at it! How often do you bench and how often do you try to increase your weights?

    • @swe679
      @swe679 4 года назад +13

      TobbeStorm I’ve been benching once a week but this week I began benching twice. Every time that I bench I increase the amount of reps that I can bench press and when I reach 10 reps I add 10 lbs the following week. So I either increase the amount of reps or I increase the weight that I bench.

  • @alexanderquilty5705
    @alexanderquilty5705 7 лет назад +1733

    He sounds like my training partner, "it's just a 135 lbs" I remember being so happy when I could finally bench 45's on each side.

    • @lean2281
      @lean2281 7 лет назад +377

      Alexander Quilty is your training partner also your boyfriend lmfao

    • @Imthatthing
      @Imthatthing 7 лет назад +94

      ger wen that was fucking hilarious

    • @kyleerickson8691
      @kyleerickson8691 7 лет назад +56

      FlawlessRobin 96 yup haven't made it that far. All I know is I was at 95 for years and my now I could do 115. Don't know cuz I avoid bench like the plague.

    • @kyleerickson8691
      @kyleerickson8691 6 лет назад +8

      0hjaa it's just the exercise I hate the most.

    • @FirstLast-pt7bm
      @FirstLast-pt7bm 6 лет назад +11

      FlawlessRobin 96 hopefully you still kept it up and can bench it now

  • @prof_Sam_G
    @prof_Sam_G 2 года назад +153

    I benched 60 kg and I felt amazing, thank you Jeff !

  • @fredymendez3864
    @fredymendez3864 5 лет назад +1295

    Jeff “ Iam actually gona lift this bar” lmfao

    • @ajwiisonwiison1591
      @ajwiisonwiison1591 4 года назад +3

      jdcjrjsdcfrevsudvferuufurefuudfreu 7

    • @noahross3642
      @noahross3642 4 года назад +1

      Haha

    • @sleepn_on_me2473
      @sleepn_on_me2473 3 года назад

      Dead lol

    • @fastfit5507
      @fastfit5507 3 года назад

      6 REASONS TO DO NOT BENCH, SQUAT OR DEADLIFT IN 2021!!! DONT MISS!!!ruclips.net/video/UNxgDWId5dk/видео.html

  • @NoName-qm6vj
    @NoName-qm6vj 6 лет назад +1426

    Im wondering how many injuries people watching Athlean-X have managed to avoid. Any guesses? Really good and informative videos!

    • @handsomesquidward5160
      @handsomesquidward5160 5 лет назад +66

      Listening to Jeff about technique alone has made me a world class lifter and added 100kg+ on all my lifts whilst remaining injury free. No cap. 😤😤

    • @user-rc7oz6th2f
      @user-rc7oz6th2f 5 лет назад +14

      lol i almost died yesterday

    • @Adam-fu6sr
      @Adam-fu6sr 5 лет назад

      1 million

    • @bavidlynx3409
      @bavidlynx3409 5 лет назад

      Finder Outer do you also feel a cracking voice in the shoulders when you exercise if you do please bro share the solution

    • @RohitKashyap02
      @RohitKashyap02 5 лет назад +1

      I'm one of them, being a newbie. I had no clue how things work in gym.So i followed my gym "Trainer" and GymBros blindly, and their "techniques" nearly destroyed my Shoulders. Now i always double check my workouts with Athlean-X.

  • @renaldonelson970
    @renaldonelson970 6 лет назад +606

    Benching without a spotter is so sketchy if you are tryin to go up in weight. If i bench by myself it's always with a comfortable weight that i know without a doubt ill be able to do

    • @umairahmad2612
      @umairahmad2612 6 лет назад +46

      Dumbbells

    • @skaizu
      @skaizu 6 лет назад +29

      Pussy.

    • @LegendInThaMakin
      @LegendInThaMakin 5 лет назад +94

      TravPitt what’s wrong with crushing your windpipe??

    • @rrace002
      @rrace002 5 лет назад +14

      I used to bench without a spotter all the time. The trick is to get your abs strong enough to do a sit up with your Bench weight on your chest. It helps if you’re on an incline. But I honestly don’t think I was doing more than 185/190 like that

    • @rykehuss3435
      @rykehuss3435 5 лет назад +4

      Most good gyms nowadays have spotter arms on benches. You can also take the bench into a power rack if it doesnt have spotter arms by itself.

  • @scottyelliott5709
    @scottyelliott5709 2 года назад +21

    I've been benching on and off for over 30 years. Last year, I was starting back up ~ my 50th birthday, and was not gaining much. After watching this video, I tried the form and was astonished at the difference it made! I had been keeping the elbows high and hands wide, and pushing the bar off of my upper chest. Although that really worked the pecs, it was tough on the shoulders and did not allow much weight (as Jeff mentioned). Once I brought my hands in, dropped my elbows and pushed the bar from lower on the chest, the weights went up FAST and the shoulder discomfort ended. Thank you!

  • @ValdiValdies
    @ValdiValdies 8 лет назад +89

    You should make Check-List for every heavy weight exercise. Squats, deadlift etc.

  • @BillJ56
    @BillJ56 2 года назад +81

    Good advice here -- 70 years old, still doing weights, still trying to improve. Thanks!

    • @JohnDoe-mx6xh
      @JohnDoe-mx6xh 2 года назад +14

      You're my life goal.
      Doing weights even when I'm old enough to get away after saying something sexist.

    • @Bob-pu9ex
      @Bob-pu9ex 2 года назад +7

      @@JohnDoe-mx6xh bro what 💀

    • @jacobparrekar8721
      @jacobparrekar8721 2 года назад +6

      @@JohnDoe-mx6xh bro you said what 💀

    • @pussybuster13
      @pussybuster13 Год назад +2

      @@JohnDoe-mx6xh bro wtf💀

  • @coleschimmoller2629
    @coleschimmoller2629 5 лет назад +1593

    Trainer : It is simple it’s only 135lbs.
    Me : My weak ass struggling with 105.

    • @grahamduthie4637
      @grahamduthie4637 5 лет назад +163

      I pulled my back trying deadlifts for the first time, the next day I see Eddie Hall doing incline bench with more than I deadlifted in each hand. It's hard not to compare yourself to others..

    • @8BitGamer4life
      @8BitGamer4life 5 лет назад +12

      For my first deadlift I did 110 and it was difficult.

    • @ajwiisonwiison1591
      @ajwiisonwiison1591 4 года назад +6

      fkrebhbisdfrehureferhdufufuwefr 1

    • @greggwebb4872
      @greggwebb4872 4 года назад +24

      It will come, my first month in the gym my max on bench was 115, 9 months later l max at 205, just takes time, and to put in the work, just hang in there.

    • @austinbaughman7137
      @austinbaughman7137 4 года назад +2

      Graham Duthie watch his deadlift tutorial video.

  • @daylee_dose9393
    @daylee_dose9393 3 года назад +1

    This is by far the best channel on RUclips, I love you Jeff and all that help make these videos possible. I’ve been following your circuits and whatnot for about two years now, since my son was born. It’s been life changing and there’s just no amount of words or gestures to show my true appreciation for what you do. Thank you again for all the lessons

    • @JakubKlein1
      @JakubKlein1 3 года назад

      Hey my friend! If you want to know how to bench press properly just check out this channel, and ask anything! Don't forget to subscribe!! ruclips.net/video/XwD58_aVGDo/видео.html

  • @Ali_ReBORN
    @Ali_ReBORN 4 года назад +24

    I did bench presses last week after a decade.. i went through all of this in my head and now i see this vdo! I guess watching Jeff’s channel automatically made me calculate movements for injury prevention first hand! Thanks Jeff! Learned a lot from you brother!

  • @robouteguilliman6662
    @robouteguilliman6662 5 лет назад +546

    This is the video that truly makes me fear internal rotation.

    • @charliekill88
      @charliekill88 4 года назад +6

      Me too

    • @Lamenters1stCompanyCpt
      @Lamenters1stCompanyCpt 3 года назад +9

      Thank you, primarch Robute Guilliman of the Ultramarines, for telling us what you fear. Tzeentch will set a plot forth to trick you into internally rotate your shoulder

    • @robouteguilliman6662
      @robouteguilliman6662 3 года назад +4

      @@Lamenters1stCompanyCpt Jokes on you you children’s card playing fuck. I make all my decisions on completely arbitrary information with no correlation to the current situation. I’m beyond even tentacle face’s scheming.

    • @SlashtaCross
      @SlashtaCross 3 года назад +3

      I’m currently battling a sprained ac joint and it’s no joke. Any movement with my shoulder reminds me everyday of it. It happened a month ago during bench press and still is causing me trouble. I just wanna get back to the gym already...

    • @kkrzionisten6662
      @kkrzionisten6662 3 года назад +2

      I experienced exactly what he says and it's not fun

  • @robertsherrow3627
    @robertsherrow3627 4 года назад +27

    Appreciate the way your broke it down into individual steps. It’s so easy to let your form drift when you’re chasing weight. I use this video to check and calibrate my form every few months, using just 135 lbs as you did here. I even video these workouts just to double check alignment and make adjustments. I’m 67 weight 170 and can still bench 200+, and good form is critical for me to be able to enjoy this activity for years to come without injury. You are indeed a valued resource and these instructional videos are greatly appreciated!

  • @mhernandezae86
    @mhernandezae86 2 года назад +13

    Thank you so much for this video.
    At 155lbs I started getting shoulder pains that forced me to skip days of workouts and back down on the weight when I recovered. I just couldn't figure out what I was doing wrong.
    After fallowing this as closely as possible it seems the bar was too low at start and my head position was to far up.
    After the adjustments I was able to blow past 155lbs and go straight to 175lbs with zero pain.
    Amazing what minor details can do for you.

  • @Haseeebo
    @Haseeebo 8 лет назад +7

    I cannot express how useful your videos have been. Especially ones like these which help build the foundation of resistance training. I've done stupid damage to my shoulders due to horrible form 😦

  • @setha6163
    @setha6163 8 лет назад +2079

    Next checklist videos squat and Deadlifts! !

    • @VICMANROQ
      @VICMANROQ 8 лет назад +8

      Seth Allen I agree, not enough heavy leg videos.

    • @noorkashif9107
      @noorkashif9107 8 лет назад +7

      Victor Roque he has a deadlift video up and squat video up they're older

    • @VICMANROQ
      @VICMANROQ 8 лет назад +2

      Noor Kashif I guess I mean more lower body workouts/tips directed towards the heavy lifts.

    • @CaneSugarCane
      @CaneSugarCane 8 лет назад +45

      OVERHEAD PRESS BOIIII

    • @toximan2008
      @toximan2008 8 лет назад +1

      yes!

  • @kushallimbu2088
    @kushallimbu2088 7 лет назад +251

    I used to hate this channel because he would only talk but now im not getting the results from the other youtubers this channel information is soo helpful thumbs up

    • @reptilesgamers00
      @reptilesgamers00 6 лет назад +23

      I watch all videos in 2x the speed. I have no difficulty in understanding and it takes less time. Give it a try.

  • @mylovelyman2
    @mylovelyman2 3 года назад +2

    Love this dude! He is like an older brother. No BS, straight talking and has your best in mind. Thankyou Jeff! Gratitude from the UK. ( 43 year old male, enjoying his training)

  • @mohsincheema4791
    @mohsincheema4791 6 лет назад +1771

    Bench press increased today to 135 💪

    • @npr2002
      @npr2002 6 лет назад +152

      Mohsin Cheema Nice bro I wish you the best

    • @eeeeeeeeeeee4192
      @eeeeeeeeeeee4192 6 лет назад +68

      I’m 12 and I can bench 150 son

    • @mohsincheema4791
      @mohsincheema4791 6 лет назад +73

      RUclipsGamingBrothers lol u tried 😂😂 u can bench 45

    • @Tearyatobitz
      @Tearyatobitz 6 лет назад +649

      I’m 6 and I can bench 230

    • @matthewberggren5038
      @matthewberggren5038 6 лет назад +468

      Mohsin Cheema y’all weak bro I’m a fetus and I can bench 225

  • @bradysully5755
    @bradysully5755 4 года назад +4

    I’m glad that he agrees that if you have hurt shoulders you shouldn’t go down as deep. I see so many people online telling people that if it doesn’t touch your chest it doesn’t count. While not touching your chest won’t get you everything out of the lift, you are much better off dropping weight or not going as deep to save your shoulders. There’s no use in working hard while injuring yourself in the process. Bench is one of the most popular upper body lifts, but there are other great lifts to keep in mind as well!

  • @milesparker557
    @milesparker557 6 лет назад +415

    Im checking all my exercises against athlean x videos now. I do not want to get injured lol

    • @dontask2844
      @dontask2844 6 лет назад +27

      Not only will it keep you from getting injured, but it will also ensure you get the most gains for the work you put in. Best to check the ego at the door!

    • @spartangoldgymvishalsharma9932
      @spartangoldgymvishalsharma9932 6 лет назад

      Awesome

    • @ImperialMindMusic
      @ImperialMindMusic 6 лет назад +2

      He's such a lad

    • @Dan-iz7qz
      @Dan-iz7qz 6 лет назад +25

      i also like x videos

    • @tracywebb1681
      @tracywebb1681 5 лет назад +1

      This guy is looking for attention he's cutting up good exercises that are the meat and potatoes of bodybuilding I've been lifting about as long as he's been alive and I wouldn't take his advice at all most of it anyways.

  • @borg304
    @borg304 2 года назад +7

    I am back to exercise and never actually done much bench so wanted to get the basics. ! Always here to learn the basics before attempting something new, Thanks again.

  • @erickstanza8782
    @erickstanza8782 5 лет назад +158

    When I’m high, late at night and watching Jeff, I sometimes zone out and forget that it’s not Ross from friends talking to me about fitness.

  • @hemrajsinghgheeseewan3550
    @hemrajsinghgheeseewan3550 8 лет назад +1605

    thats some good stuffs.....
    next overhead press

    • @fatenuller8128
      @fatenuller8128 6 лет назад +22

      God I suck at OHP

    • @yomumma7803
      @yomumma7803 6 лет назад +2

      FateNuller I love me some ohp

    • @someonethirsty1957
      @someonethirsty1957 6 лет назад +6

      I recommend Allan Thrall’s video on the OHP. It’s an excellent tutorial.

    • @dogetastic2846
      @dogetastic2846 6 лет назад +4

      Mildred Cardona88 Ew, stop advertising in a RUclipsr's channel who is much better and popular than you are. 😝👎

  • @zazzaz84
    @zazzaz84 5 лет назад +107

    Teacher: say the words! Jeff: Internal rotation! Class: YAAAAAAAAAAAAAAAAAAAAAAAY

  • @pendidikanbinaraga2427
    @pendidikanbinaraga2427 4 года назад

    for 1 years until now. i watched this video. i was always avoid benchpress. because its really hurt my shoulders. and then i know what i have to do to fix my problems for many years. this channel always helping and guieding people.

  • @MasonMallak
    @MasonMallak 5 лет назад +59

    5:46 “I don’t know”
    Never thought I’d hear those words in this channel

  • @3vancharles
    @3vancharles 5 лет назад +10

    Started coaching b-ball the past 3 years, and I lift often but learning and teaching this to my student athletes was key! One of my 15 year olds (female) benched 135lbs!

  • @jamesjeffery8407
    @jamesjeffery8407 4 года назад +77

    For years my technique on bench hasn't been right, and have been noticing little progression on chest... Tomorrow, I will be trying Jeff's advice.
    Should be paying for this advice

  • @comradechakchak5431
    @comradechakchak5431 4 года назад +8

    I had been keeping my elbows straight and had that pain in my shoulder, I’m glad Learned this before I hurt myself seriously

  • @richpianos5investmentanaly722
    @richpianos5investmentanaly722 8 лет назад +793

    Jeff, can you go over some boxing moves? I wanna prepare to meet Rich Piana at the next expo

    • @austinrmoser
      @austinrmoser 8 лет назад +4

      Paulo Nuno if he's everywhere and u know he's everywhere then that means that u are everywhere

    • @DYummer
      @DYummer 8 лет назад +25

      Who's Rich Piana? You mean Rich Tropicana?

    • @rptkflable
      @rptkflable 8 лет назад

      He's a stock analyst from my experience in youtube. Why would you be preparing boxing moves?

    • @VerisimilitudeDude
      @VerisimilitudeDude 8 лет назад +2

      Learn them from Jason Genova instead.

    • @damien2627
      @damien2627 8 лет назад +12

      Rich Piano's 5% Investment Analytics Company you are the fitness meme Lord

  • @janbem9644
    @janbem9644 5 лет назад +12

    Love learning from mistakes which made other people. Its always better than learning from my mistakes. Thanks man.

  • @bigvrocks2480
    @bigvrocks2480 5 лет назад +26

    I appreciate your 'in-depth' explanations, as I am a slow learner and have to undersdtand the why's and wherefore's! TY!

  • @danqodusk8140
    @danqodusk8140 Год назад +2

    I've been wondering about my bench press form. You cleared up my questions and concerns and even provided me a checklist. Awesome! Thank you, Jeff!

  • @RahulYadav-kc1kd
    @RahulYadav-kc1kd 7 лет назад +65

    Hats off and love from india. You solved my shoulder pain problem after bench. Thx.

  • @OviWanKeno9i
    @OviWanKeno9i 7 лет назад +4

    I'm a bit of a brainiac and really good at problem solving and complex jobs that are even hard to explain to most people.
    I challenge my mind every day with my work and really cool projects but I realized I'm ignoring my fitness.
    I'm in generally decent but not great shape and pretty bad for cardio.
    Now that I decided to really get in shape, your videos were the first I remembered because of how detailed they are and your genuine effort and professionalism.
    Within the next few weeks I intend to learn from all your videos and apply it the best I can. I already had learned a decent amount of anatomy, nutrition and kinesiology out of curiosity which will help.
    Just know your work is much appreciated; THANK YOU!!

    • @joshjohnston7388
      @joshjohnston7388 7 лет назад +1

      Ovi Wan Kenobi effective training is one of the nerdiest analytical hobbies out there. Embrace your spreasheets. Get technical.

  • @moose5.9
    @moose5.9 8 лет назад +492

    I now know that when I go "heavy" why my shoulders hurt. been lifting wrong this whole time

    • @josephsarkis7819
      @josephsarkis7819 7 лет назад +28

      UPstater5.9 same for me... For years and years

    • @adjmbb5109
      @adjmbb5109 7 лет назад +13

      Get gid nub

    • @PapaJoJ
      @PapaJoJ 7 лет назад +10

      Adjmb B get "gid"

    • @hiteshjindal7695
      @hiteshjindal7695 7 лет назад +2

      Same here bro

    • @SupKash
      @SupKash 6 лет назад +11

      Same. Been doing it wrong for 4 years. All that shoulder pain that could have been avoided...

  • @judep4372
    @judep4372 2 года назад +1

    I hurt my shoulder 2 months ago and it's gotten much better since then but I didn't want to make the same mistakes again. With your instruction, I was able to spot my mistakes and improve my technique. Thanks again!!

  • @hibco3000
    @hibco3000 6 лет назад +7

    Best fitness channel on RUclips

  • @danielmashanic5738
    @danielmashanic5738 8 лет назад +44

    A lot of this could be applied to dumbbell press too, right?
    Great video Jeff.

  • @onikahmed7220
    @onikahmed7220 8 лет назад +19

    I was doing wrong all time... Lucky didnt get injured... Tnx 👍🏽👍🏽

  • @wtxjeeper741
    @wtxjeeper741 3 года назад +1

    Used to lift everyday in highschool with bad form and now have messed up shoulders, knees, and back do to what coaches wanted. But from friends who lift competitively and from Jeff's videos i have better form and a lot more power when lifting rather than struggling to get weights up.

  • @justinty87
    @justinty87 5 лет назад +5

    U keep fixing problems i didnt even know. Best trainer ever!

  • @MN-js5ki
    @MN-js5ki 2 года назад +4

    Hey Jeff I really appreciate all your advice from your videos, but especially with this one. I used to not look forward to doing chest before, because i always had more pain in my shoulder then gains in my chest lol, well until I used your format. Keeping it 100, Thanks brother, truly appreciated.

  • @FitFazal
    @FitFazal 3 года назад +7

    Just shared your video with one of my brothers in Nairobi, Kenya. I trust he'll learn a bunch of pointers on how to safely bench-press. Please do a video on how a spotter should hold the bar when the lifter is going heavy and explain how one should incorporate progressive overload in a chest training program. Thanks Jeff.

  • @truongdang8130
    @truongdang8130 4 года назад +1

    thanks for the video, i have been struggling with benching my whole lifting life. my shoulders hurt when i bench. Im taking notes on the form and learn to use weight that i can at least control with some tension included. To anyone who is curious, he is correct about the chest and leg being planted. If your short and stocky like me, do the form he just demonstrated and learn to use weight you can do with good form, forget about all the people judging, youll eventually get someone to compliment you for coming back everytime and getting stronger

  •  4 года назад +5

    Thank you soooo mucho for this video and this amazing explanation. I’ve done the bench press hundreds of times and yet by watching this video I realized I’ve been doing it wrong all the time! No wonder I haven’t seen great results on my chest yet. I’ll follow your explanation and try to fix my bench press. Again, thanks a lot!

  • @hannesproductions4302
    @hannesproductions4302 4 года назад +330

    A lot of the old big guys in my gym stay a way from this one

    • @sheldongreene8366
      @sheldongreene8366 4 года назад +33

      Your gym sounds soft 😂

    • @hannesproductions4302
      @hannesproductions4302 4 года назад +18

      @@sheldongreene8366 hehehe nobody want´s to break a shoulder tho

    • @8BitGamer4life
      @8BitGamer4life 4 года назад +60

      Planet Fitness.

    • @justin8079
      @justin8079 4 года назад +16

      older guys that are big probably have developed quite a decent level of wear and tear in their shoulder joints. Once you tear a labrum badly it makes the risk probably outweigh the reward.

  • @landonchanningco.8323
    @landonchanningco.8323 6 лет назад +5

    Thank you Jeff. This was very good set of pointers. I have been benching since 16 (now 40), but there are things I learned from this video that are still helpful and prevent me from hurting my wrist and shoulders that had been common.

    • @AmadeyyCS
      @AmadeyyCS 6 лет назад

      How much do you bench now? :)

  • @russellcollins286
    @russellcollins286 4 года назад +1

    Thanks for the tips. I tore up my shoulder benching. Now I'm ready to listen and make sure the injury doesn't happen again

  • @frostwolf4333
    @frostwolf4333 5 лет назад +7

    Jeff really helped me here allot because I was fucking up my rotator cuffs and I knew that something was wrong but I didnt quite know what. Thanks again Jeff!

  • @vivs005
    @vivs005 6 лет назад +43

    This is so informative. Thanks Jeff, you're a true teacher.

  • @Molorulz
    @Molorulz 3 года назад +6

    Thanks a lot for the footage of already damaged shoulders man. Helps a lot as I'm having some tendon problems with my right shoulder for the last couple of months but don't want to stop stone cold.

    • @chubbyrock1
      @chubbyrock1 2 года назад

      Dry needling worked wonders for me.

  • @erksipa
    @erksipa Год назад

    The moment you showed the old AC joint injury.. And now your trying to help others not make the same mistakes you did. That's real, and a great moment

  • @emZee1994
    @emZee1994 8 лет назад +6

    damn keep this series going. this video plus Alan thralls bench press video are the best combination on RUclips

    • @BigBenchas
      @BigBenchas 7 лет назад +2

      Both awesome info. If you like their videos I'm also putting out a lot of content on benching. Hopefully it helps out

  • @magnuskuhlmann8024
    @magnuskuhlmann8024 5 лет назад +6

    Fucked up my AC joint during military press.
    No press exercise for 3 months. I learned my lesson

  • @bignbuff2k
    @bignbuff2k 2 года назад +3

    I struggled with hand positioning and it led me to taring my pectoral muscle. This video is helpful because I’ve changed my hand position as shown in the video and I feel it more in my chest then before.

  • @jameswhite442
    @jameswhite442 3 года назад

    Anyone starting or struggling follow this guys tips, I've been struggling around a certain weight watched this tried it and managed 20 kg extra instantly and felt good!! Unreal tips x

  • @fatehveersingharts4676
    @fatehveersingharts4676 5 лет назад +45

    i was so engaged in watching video that these 10 minutes were like 1 min

  • @lord-neptune9562
    @lord-neptune9562 6 лет назад +329

    I'm about to bench press 25lbs!! wish me luck

    • @Handeee805
      @Handeee805 5 лет назад +15

      @Max -x 🤣 made me lol

    • @Handeee805
      @Handeee805 5 лет назад +83

      You'll progress in no time dude, just bulk

    • @levi5372
      @levi5372 5 лет назад +213

      @Max -x Why do you have to be mean? That's not helpful at all.

    • @jpk232
      @jpk232 5 лет назад +147

      @Max -x shut the fuck up

    • @ZWarrior89
      @ZWarrior89 5 лет назад +129

      @Max -x dude, that was just uncalled for. Everyone has to start somewhere. So did you!

  • @geneallenferraris9515
    @geneallenferraris9515 5 лет назад +335

    2:50 no wonder my shoulder hurts like hell, thanks jeff

    • @Jonny-pl6qj
      @Jonny-pl6qj 4 года назад +14

      Same! Bro science has helped screw up both my shoulders. 🤦‍♂️

    • @hiteshchaudhari3059
      @hiteshchaudhari3059 4 года назад +3

      My both ac joints are sticking out, don't know why

    • @hiteshchaudhari3059
      @hiteshchaudhari3059 4 года назад +2

      @Rain Flop hush thank yo bro, atleast not a another bad news

    • @donjon6409
      @donjon6409 4 месяца назад

      Bro…i fucked my shoulder for 3 weeks like this. So glad i found the reason why

  • @DavidUKesb
    @DavidUKesb 2 года назад +1

    If your chest is pushed up and shoulders rolled down as they should be (which many don't do as it slightly reduces the amount of weight which can be lifted) then you will never become stuck under the bar, as if you do miscalculate (which you shouldn't) and can't get the bar fully up, then bringing the shoulders up and off the bench will engage a small amount of extra power to rack the bar.

  • @heavygesus
    @heavygesus 5 лет назад +13

    I'm really glad I watched this I never really put much thought in my rotary cuff and feet positioning in my bench workouts also energy leaks in my body, the way this was all summarized was helpful.

  • @wazmyname9083
    @wazmyname9083 5 лет назад +8

    Great help. Has improved my bench press tremendously. Before I never felt I was getting the full workout while doing this. Now I can really feel it. Thanks !!

  • @lucl8580
    @lucl8580 6 лет назад +195

    Wow. Last summer alone I got my bench up from 95 to 135 and now I realize I’ve been doing some things wrong. I can imagine what I’d be at now if I came across this video earlier

    • @kiikrosperk3512
      @kiikrosperk3512 6 лет назад +5

      Lbs or kg?

    • @Scarecro957
      @Scarecro957 6 лет назад +25

      Luc LeBlanc good shit bro

    • @felloman88
      @felloman88 6 лет назад +1

      get that shit

    • @robotkiller987
      @robotkiller987 6 лет назад +5

      oh dang thats the same weight as me, i went from 95 to 135. gg m8, lets improve

    • @kayaeki
      @kayaeki 6 лет назад +4

      Ugh I can only lift 20 kgs

  • @bird9779
    @bird9779 3 года назад

    It feels so natural to grab the bar the correct way. I never thought of all these things, but what he's says is so true. Better to safe. I love his safety first mentality.

  • @Streamerabi
    @Streamerabi 5 лет назад +6

    Sweet, I went from max 120 kg to 140 kg (one rep) by following exactly what you thought

  • @lazuardidesman
    @lazuardidesman 5 лет назад +133

    5:55 "I promise you I'm actually gonna lift this bar" 🤣🤣🤣

  • @ElonMuskTheOne
    @ElonMuskTheOne 3 года назад +4

    Thanks for telling your experience with the ac joint. It helped me to memorize the technique better and I hope it saved me and other people from injury.

  • @patriotmartialartsstudios5399
    @patriotmartialartsstudios5399 3 года назад

    Thank you. I had to spend months recovering from bad form on my bench press. I did bench the other day with this knowledge and no pain.

  • @cameronzy279
    @cameronzy279 7 лет назад +199

    I've tried teaching this at my highschool to newbies. It's hard to teach people lifts when they don't know their own body. When the newbies finally do get the technique down, I've seen little dudes shoot from 145 to 185 one rep maxes.

    • @captaincrunch6113
      @captaincrunch6113 6 лет назад

      I'm in middle school and my max is 135 ans I'm upset about it are they completely new

    • @yana_2_6_0
      @yana_2_6_0 6 лет назад +2

      Tanner Benton That’s pretty good

    • @captaincrunch6113
      @captaincrunch6113 6 лет назад

      Thank you I just don't know how to go up by more then 10 to 15 pounds a month I work hard but it's hard to go up

    • @whossoap355
      @whossoap355 6 лет назад +2

      Tanner Benton hey do you guys mean "max" is for 1 reps? Cause in my country we dont do 1 rep sets

    • @captaincrunch6113
      @captaincrunch6113 6 лет назад +1

      Your max ain't tally a set what we do is spend one day doing one rep until we get to where we can't lift it up anymore

  • @ryangrey
    @ryangrey 2 года назад +18

    Great video. You are an excellent teacher.

  • @darkmantis69
    @darkmantis69 5 лет назад +61

    I never use clips on the bench rack at the gym mainly because i'm fairly coordinated these days, but mostly because the idiots around me are too busy staring at their cellphones to even notice when someone is in need of assistance.

    • @Blurate
      @Blurate 5 лет назад +2

      Does the rack at gym not have spotter arms? That’s scary.

  • @antoniodeleon9547
    @antoniodeleon9547 2 месяца назад

    Growing up, had a bench in the basement and was taught to lift with no clips ever. If I couldn't keep a stable and controlled movement, I hadn't earned the right to move that weight yet. Taught me discipline and respect for the weight and my body's ability to move it. Years later, I'm one of the few without shoulder injuries and etc. Doesn't apply to all movements but attempting a 1 rep max alone is scary and being able to dump the weight and bail literally saved me so many times from serious injury when I did fail.

  • @malenotyalc
    @malenotyalc 6 лет назад +482

    Great video - the only thing missing is mentioning having a spotter. Things can go wrong with even lighter weights.

    • @MuttFitness
      @MuttFitness 6 лет назад +43

      malenotyalc he was in a power cage

    • @malenotyalc
      @malenotyalc 6 лет назад +44

      For sure I know he was, but he was giving a very great in-depth check list video of bench press, and having a spotter is very important. Not just for safety too - having a spotter is a motivator too, as often it is a friend who will encourage you to push one or two more reps.

    • @QUBED
      @QUBED 6 лет назад +127

      He did cover having a spotter. There was even a note mentioning it at the bottom of the screen.

    • @ryankey3076
      @ryankey3076 6 лет назад +106

      Literally the first thing he mentions in the video.

    • @rybread5718
      @rybread5718 6 лет назад +8

      That's cause spotters are for pussies. Joking dude, I see a lot of people doing that as well. I agree with you it is a dumb idea to go without a spotter.

  • @wandering_philosopher
    @wandering_philosopher 4 года назад +6

    Thanks so much, this video made my Mac bench go up 10 pounds immediately, I’m 15 and I’m benching 165 currently

  • @dessertstorm7476
    @dessertstorm7476 8 лет назад +12

    i was hoping Jeff would go beast mode at the end.

  • @mdeanvincent5391
    @mdeanvincent5391 2 года назад +1

    With shoulders that are injured from riding this was helpful. Just starting for about 1 year now and in 1 video I learned a ton. My pun intended. Thank you.

  • @abualzuaree
    @abualzuaree 8 лет назад +49

    Jeff I'm having a hard time properly contracting the upper chest.. you said to have your shoulders back while doing Incline bench but my shoulders won't stay in that position when I fully contract my chest on the concentric movement... should I avoid not going all the way up on the concentric movement? how can I fix this issue?

    • @supercarbusiness2489
      @supercarbusiness2489 8 лет назад +7

      great question, I hope Jeff sees this comment

    • @tommyguglielmo1194
      @tommyguglielmo1194 8 лет назад +2

      Rich Homie Tom, lower the weight, and work on closer grip. flare elbows SLIGHTLY before coming down, tuck elbows while pressing up. not before, not after. as. lower the weight and work on this. also dumbbells are so much better for upper chest...

    • @tommyguglielmo1194
      @tommyguglielmo1194 8 лет назад +1

      Rich Homie Tom u should easily be able to keep contracted scap, and engage ur chest alot if u keep that motion. a huge pump on upper chest.

    • @gmoneypaperstacks6886
      @gmoneypaperstacks6886 8 лет назад +3

      You're probably moving your shoulders. Your shoulders obviously should rotate during the lift but they should stay in one spot and shouldn't raise up. This also keeps the weight you're pressing from sitting right on your shoulder girdle which can injure you if you're going to heavy.

    • @VerisimilitudeDude
      @VerisimilitudeDude 8 лет назад +14

      What I do is bend over and squeeze my butt cheeks tightly together, then let out this slow but high pitched fart that goes up in pitch that sounds like this, "Fweeeeeeeeeeeeeeeeeeeeeeeeeeeeeep!!! That has nothing to do with your question, but just thought I'd throw that out there.

  • @edwarddubois7046
    @edwarddubois7046 2 года назад +6

    This is a great walkthru. Thank you... I am trying to start again, properly, so I can gradually build up the right way. Learning the physics and forces has greatly helped me to adjust my methods.

  • @abelvaldez4801
    @abelvaldez4801 5 лет назад +439

    9:11 his arms veins have veins

    • @DonutzandGravy
      @DonutzandGravy 4 года назад +2

      Abel Valdez unless you're just starting off most people have veins in their arms...

    • @fuarkbrah0
      @fuarkbrah0 4 года назад

      @@DonutzandGravy this is 10 months old

    • @stan_ozolol
      @stan_ozolol 4 года назад +2

      Buy Spectrum Parabolan at www.us-domesticsupply.ws and get even better look

    • @yeetwchybaban
      @yeetwchybaban 4 года назад

      Yes

    • @thegrunch6448
      @thegrunch6448 4 года назад

      @@stan_ozolol shut