My friend, who weighs 150, came back to school one summer and told me he benched 310. I was very impressed, saying I knew of elite powerlifters who ended that in like the 180 weight class. Went to The gym with him, he benches with a. Quarter rep range of motion on a smith machine
No the worst is whenever some idiot asks me to spot him on bench, and ends up trying to show off by just throwing as many plates as he can on, and now I have to set a new deadlift record to make sure this guy doesn't fucking die.
the advices are awesome dudes, my bench has been consistantly improving through the 4 months i have been training, finally im able to bench 165 Thanks for the tips man
I've been working out for the past couple months, and I never knew why my chest would never feel sore and I just noticed it's because I keep my shoulders forward! Thanks for the tips, you guys are awesome!
Arching your back while putting your feet on the bench and lowering the bar halfway, all at the same time. Seen it more than once. Good video, even though I do not flat bench anymoe
Im new at this, never been in a gym before, since earlier and boy, i am so embarrassed of myself, ive done benchpress wrong, im putting the pressure on my shoulders, you earned a subscriber, tnx a lot!
Great video. You hit the mark on every single point - just want to add another mistake -- LIFTING WITHOUT A SPOTTER. No matter how light the bar, one loss of focus or unexpected neurological failure can cause severe injury or even death if the bar lands on the sternum or throat.
I was trained on everything listed except putting my shoulders down when I put them back. I never could build my chest and I ended up with a SLAP tear on my shoulder. Watching the rest of your videos.
Just wanted U guys to know your videos are helpful especially for a 47 year old beginner like myself. Keep'em coming. Trying to loose this spare tire in the gut I have picked up. Any good nutrition advice?
2. There's been discussion about slow movement. Some study showed that fast but controlled movement works better for the nerves and you can do more volume when you don't spend ridiculous amounts of time lifting. Control is important. 3. What was that? :D Spotters help only at the failure... or at the forced reps. Anyway, you have to try your 1reps also or you'll hit plateau in no time. I reached 145kg (326lb) two years ago by doing 5reps. Then I started to do mostly 10reps and my strength was gone right away. Finally I took back 1reps and my 10reps gained from 105kg to 115kg (236lb to 258lb) IN TWO WEEKS! (low volume full body everyday, controlled but fast)
Hmm... I haven't been conscious about my shoulder placement as expressed in #4. Maybe that's why i I feel more strain in the shoulders and not the chest. I'll be sure to take these tips, thanks!
so far. your tips and lessons have made great impact on how Ive corrected my work out habits, compared to other channels. now Im making more progress. thanks!
Guys, this is utterly awesome. As an amateur trying to build some muscle without ending up in a wheelchair, I find these to be SO fuckin' useful. Keep it up.
Nice video, loved it! :) But just so you know guys, throwers (shot putters, discus throwers) do bench press with bouncint it off the chest with the help of hip, but of course we aren't putting our hips high up while we bench, we just kind of move it up to bounce off the bench. The reason we do it, because it gives us a little extra explosive power, which is really necessary in shot put and discus throwing. Above it all, i really liked the video, and the guy, i'm glad there are some guys who can explain how to do bench press properly :)
Glad to say that I ended doing the bench correctly naturally...( because I felt more comfortable like that) Hips down, shoulders back, full range of motion, everything....don't know how it came naturally, but I'm happy. Lol. But this is something I can show to some of my friends that don't like to listen to me when I tell them to do it a certain way so they don't hurt themselves! Thanks! :)
Ŭçhįwä Į Įţäçhį Įţäçhį Yeah but I don't feel the pain on my chest after bench press. I feel like I've used it but that burning sensation I don't feel which annoys me. I might put 5 sets and see how it'll be.
You hit the nail on the head with these rules especially the shoulder rule, don't try and be a showoff rule, stay with what you can lift and the dudes with the invisible TV who don't do the full range of motion. I've seen all of those rules being broken in the gym. Lol. MSG.
What about leg drive? A slight arch in your lower back is NOT bad form. If you don't try a weight you have never done how are you ever going to advance? I agree with not trying to rep out 315 if spot is doing most of the work BUT you should always be progressing and trying to get stronger. In order to do that you have to put the weight on. Even if it is something I have done before I will ask for a spot on heavy weight.
For the arch in the back, they're talking about the people that put Waaayyyy to much of an arch. A slight arch is fine, and often beneficial, but some people take it to far.
As for the never doing 315 part, they're talking about people who have never even benched 225, yet they put 315 on to try to show off. Yes, it's a good thing to go up in weight, but there's a difference between lifting heavy, and lifting outside of your weight range.
You're either going to look good IN the gym or OUT of the gym. How often do you see a ripped power lifter? Power lifters lift heavy, but are NEVER cut. Body builders lift lighter, slower, focusing more on isolating and contracting but look way better with their shirts off lol. Lighter weights allow you to FULLY contract a muscle. Which also gives you the MAX pump.
Ken Rathjen It is not all about which weights you are lifting. Has to do with rep range, time intervals and diet. There are plenty of body builders that lift serious weight. And pure power lifters don't necessarily have the best diet. I know when I lift heavy I try to keep my movements controlled and good form. Try to mix it up tho. I will perform my heavy movement first then move to lighter weight higher reps for my other movements involving that muscle group. Try to have a balance. I do understand what you are saying BUT you can be strong and look good too.
I have shoulder instability from 2 dislocations in the same shoulder. Do I just need to make sure I keep my shoulders back and hips planted or is there something else I can do to be more comfortable in higher weights?
# 3 and 5 are made all the time by my teamates on my football team. Too many times do I see other guys doing all the lifting through the spotting. And you guys are funny as hell.
you were right, i never put attention on guys bench pressing tons of weight, they don't go all the way down and there hips are in the air and thanks for the advice.
few of these tips can be recommended for all exercises with weights or barbells, it is better to use less weight, but doing motion completely and under control, it my hurt some people's ego, but it is better for your muscles
Going all the way down is very hard on the shoulder joint. Just google how many guys get a pain in the front of the shoulder from bench press. You have to listen to your body, and realize that the "full range of motion" mantra can be harmful. A bigger bench press mistake is to bend the hands back, straining the tendons in the wrists.
Manny S Duuuuuuuuuuude's you're all wrong. The reason why is cuz he's white, thus does not show definition as oppose to a black dude...He's not the biggest bodybuilder, but he's got a good size chest and defined.
I fell off the wagon 3 years ago and finally got back in the gym and hitting it. Previously when my bench would start to get to the higher weights for me (255+) I started to get shoulder pain. I have been getting shoulder pain again but at much lower weights. Started to plague me as soon as I crossed the 200 lb line, and is affecting my shoulder during shoulder press as well. I feel like my shoulders slide forward during the bench press. Should I move to a lower weight and focus on keeping my shoulders locked back even though this will put me out of desirable rep range?
I have been powerlifting for 3 years now and I kinda suck at bench hopefully this will help me. I know I need to work on my back for stability. I don't lift to get big, I lift to lift heavier weight. I'm not weak in bench but it's bad.
Touching the bar to the chest is an old wise tale, not only does it take tension off the chest muscles you are more likely to injure your shoulders. As you are in a internal rotation with your shoulders when doing bench press.
Yup, peer pressure to increase weight is a definite problem. In the gym atmosphere it's easy to look at other jacked guys benching crazy weight and then feel self-conscious about the weight you're benching.
HAHAHA! you just answered one of my biggest questions. 3:30 no wonder I got some big ass shoulders and lacking chest. I do contract the scapula now, thought. I just didn't know that the cause of my lacking chest was not doing so in the past. Great vid.
Mistake # 6: Using to much force. When you have nearly completed a rep, a lot of people presses to hard, putting strain on their elbows. They "bang" their elbows, completing the rep way to fast and hard. This will gradually bust up that nice cartilage in your elbows. Nice, slow reps, control in every part of the lift, that's what you want. It's a bit safer, so you don't injure yourself to much.
How do you work out your chest properly while bench pressing if you suffer from rolled shoulders / kyphosis ? Because i'm afraid that i will work my shoulders too much instead of my chest.
hah great video. people need to watch more of these videos. you actually aren't supposed to take the bar all the way down to your chest, keep about 2-4" between your chest and the bar will still engage your whole chest without putting more stress on your shoulders.
I do the dealift like in the first example but with my butt down. So i have an arch in the lower back. Is that proper form or should my lowerback be on the bench aswell?
athleanx says dont bring it down till the chest, you say bring it all the way down. i think i will just do wat i can do. sometimes not bringing it down becomes difficult as i get tired and the weight appears heavier. maybe becaise bringing it down during slow reps is less explosive and could be more effective. will try.
#2 is not that bad how it looks like at the first glance: mainly movement to the body must be controlled, but during the up movement you shall maximize muscle contraction so you need to push as much as you can...
I am confused here. You say to touch the chest to get a full range of motion. Another video says you go down to a 90 degree before pushing back up and anything more than 90 puts unnecessary pressure on your shoulder. Which should I adhere to?
The thing I find the hardest is keeping those shoulders pinned back. Sometimes I do a chest workout and have sore shoulders afterwards. I know it is a weak part of my bench though and I am trying to fix it.
1st are correct last one is incorrect...you want to stop at 90 degrees, and not go any lower, regarding biomechanics...100% of the load is achieved when your angle of the elbow reaches 90 degrees, excess strain is put on the bicep/chest tendon which could lead to injury and not being so buff.
Bringing the Bar all the way down to your chest can cause serious injuries to your shoulders in the long run....If you bring the bar half way down will prevent it or if you do reverse benching
You SHOULDNT always touch your chest. It depends on your body's morphology (how long your arms are and how big your rib age is) and form (powerlifting, regular, etc.). A rule of thumb is don't let your elbows go below your body and break 90 degrees. This channel is full of bro-science.
In the other video you said you should not lock out your arms, since it puts too much stress on the triceps, and chest doesn't do the work... So should I lock out the arms or not?
My friend, who weighs 150, came back to school one summer and told me he benched 310. I was very impressed, saying I knew of elite powerlifters who ended that in like the 180 weight class.
Went to The gym with him, he benches with a. Quarter rep range of motion on a smith machine
LOL!
The sad part is he works out all the time, and if he just benched properly he would probably have a pretty good real bench by now.
James Brown That is really sad. RIP to all of the gains he couldve made
And, does he count the bar on the Smith machine as being 45 lbs? It's more like ZERO!
"Does he even lift, Bro?"
No the worst is whenever some idiot asks me to spot him on bench, and ends up trying to show off by just throwing as many plates as he can on, and now I have to set a new deadlift record to make sure this guy doesn't fucking die.
XD
J SCHRODE Just a copy paste, stop upvoting this comment, he isn't original.
+vilchisss y u mad?
TheMeggow Nope, just wanted to tell everybody that you are not being original.
+vilchisss Your mom is not original
I think I just found my favorite fitness channel. No filler, just awesome content. Keep up the great work gents!
Can never have enough good tips!
Woah hey Jonathon. Dig your channel haha!
mee too :D I must subscribe :)
Umm what about BroScience
"Well that's because you're working your shoulders... shithead" I laughed so hard
...i m amount of those shithead ogz^^
Powerlifters hate him.
"...caring two invisible TVs like that..." - I really liked that :)
Go on guys you are the best.
How much do you bench braaah? xD
Mrskullcandy23 405 braaah
800 brahhh
sweet, braaah
Hey braah
I’m late braaah
the advices are awesome dudes, my bench has been consistantly improving through the 4 months i have been training, finally im able to bench 165 Thanks for the tips man
That's about where I'm at too, my best is 82.5kg which is about 160 pounds
I've been working out for the past couple months, and I never knew why my chest would never feel sore and I just noticed it's because I keep my shoulders forward! Thanks for the tips, you guys are awesome!
Arching your back while putting your feet on the bench and lowering the bar halfway, all at the same time. Seen it more than once.
Good video, even though I do not flat bench anymoe
Im new at this, never been in a gym before, since earlier and boy, i am so embarrassed of myself, ive done benchpress wrong, im putting the pressure on my shoulders, you earned a subscriber, tnx a lot!
Great video. You hit the mark on every single point - just want to add another mistake -- LIFTING WITHOUT A SPOTTER. No matter how light the bar, one loss of focus or unexpected neurological failure can cause severe injury or even death if the bar lands on the sternum or throat.
That shoulder back is new to me. I'm confused how was i training for 1 year . Thanks for this great tip.
I was trained on everything listed except putting my shoulders down when I put them back. I never could build my chest and I ended up with a SLAP tear on my shoulder. Watching the rest of your videos.
Thanks for speaking slowly, its much more easy for a french canadian to understand!
Just wanted U guys to know your videos are helpful especially for a 47 year old beginner like myself. Keep'em coming. Trying to loose this spare tire in the gut I have picked up. Any good nutrition advice?
Hudson, you have changed a hell of a lot since this video! Putting on some serious slabs of muscle! Rock on!
"Wow, I'm getting this easy." Classic.
2. There's been discussion about slow movement. Some study showed that fast but controlled movement works better for the nerves and you can do more volume when you don't spend ridiculous amounts of time lifting. Control is important.
3. What was that? :D Spotters help only at the failure... or at the forced reps. Anyway, you have to try your 1reps also or you'll hit plateau in no time. I reached 145kg (326lb) two years ago by doing 5reps. Then I started to do mostly 10reps and my strength was gone right away. Finally I took back 1reps and my 10reps gained from 105kg to 115kg (236lb to 258lb) IN TWO WEEKS! (low volume full body everyday, controlled but fast)
Hmm... I haven't been conscious about my shoulder placement as expressed in #4. Maybe that's why i I feel more strain in the shoulders and not the chest. I'll be sure to take these tips, thanks!
so far. your tips and lessons have made great impact on how Ive corrected my work out habits, compared to other channels. now Im making more progress. thanks!
3:36
I love these videos, they are direct to the point and always set you up to win im the gym. And of course theyre funny.
Guys, this is utterly awesome. As an amateur trying to build some muscle without ending up in a wheelchair, I find these to be SO fuckin' useful. Keep it up.
Nice video, loved it! :) But just so you know guys, throwers (shot putters, discus throwers) do bench press with bouncint it off the chest with the help of hip, but of course we aren't putting our hips high up while we bench, we just kind of move it up to bounce off the bench. The reason we do it, because it gives us a little extra explosive power, which is really necessary in shot put and discus throwing. Above it all, i really liked the video, and the guy, i'm glad there are some guys who can explain how to do bench press properly :)
Glad to say that I ended doing the bench correctly naturally...( because I felt more comfortable like that) Hips down, shoulders back, full range of motion, everything....don't know how it came naturally, but I'm happy. Lol. But this is something I can show to some of my friends that don't like to listen to me when I tell them to do it a certain way so they don't hurt themselves! Thanks! :)
I'm a shithead...
I've done this wrong all the way.
stay motivated
Ŭçhįwä Į Įţäçhį Įţäçhį Yeah but I don't feel the pain on my chest after bench press. I feel like I've used it but that burning sensation I don't feel which annoys me. I might put 5 sets and see how it'll be.
me too i used 2 feel pain before but now it's gone
and the solution is to take a break a Week break Then hit the gym and u'll see
My favorite channel for training
You hit the nail on the head with these rules especially the shoulder rule, don't try and be a showoff rule, stay with what you can lift and the dudes with the invisible TV who don't do the full range of motion. I've seen all of those rules being broken in the gym. Lol. MSG.
What about leg drive? A slight arch in your lower back is NOT bad form. If you don't try a weight you have never done how are you ever going to advance? I agree with not trying to rep out 315 if spot is doing most of the work BUT you should always be progressing and trying to get stronger. In order to do that you have to put the weight on. Even if it is something I have done before I will ask for a spot on heavy weight.
For the arch in the back, they're talking about the people that put Waaayyyy to much of an arch. A slight arch is fine, and often beneficial, but some people take it to far.
As for the never doing 315 part, they're talking about people who have never even benched 225, yet they put 315 on to try to show off. Yes, it's a good thing to go up in weight, but there's a difference between lifting heavy, and lifting outside of your weight range.
MrTheifofDreams Agreed.
You're either going to look good IN the gym or OUT of the gym. How often do you see a ripped power lifter? Power lifters lift heavy, but are NEVER cut. Body builders lift lighter, slower, focusing more on isolating and contracting but look way better with their shirts off lol. Lighter weights allow you to FULLY contract a muscle. Which also gives you the MAX pump.
Ken Rathjen It is not all about which weights you are lifting. Has to do with rep range, time intervals and diet. There are plenty of body builders that lift serious weight. And pure power lifters don't necessarily have the best diet. I know when I lift heavy I try to keep my movements controlled and good form. Try to mix it up tho. I will perform my heavy movement first then move to lighter weight higher reps for my other movements involving that muscle group. Try to have a balance.
I do understand what you are saying BUT you can be strong and look good too.
What a spotter can do to assist is to put his fingers below the other persons elbows and gently push up. A mind trick that actualy helps a bit.
thanx dude... saw some of the mistakes i needed to fix...
Badass video! finally someone who knows what he is talking about!
I have shoulder instability from 2 dislocations in the same shoulder. Do I just need to make sure I keep my shoulders back and hips planted or is there something else I can do to be more comfortable in higher weights?
GOD DAMN IT. MISTAKE #4 IS MY PROBLEM...
I'll be sure to fix this at the gym during next weeks chest and triceps day.
Thanks, and I subscribed.
Full range of motions is not a mistake at all, but as an old dude, I started stopping bit higher to take pressure off my AC joint.
Really straightforward
just came across this page. i loved it.
"405 brah".
"But do you even lift"?
Arch is needed for bench press if you are powerlifing by the way. But the technique is very important while doing it.
# 3 and 5 are made all the time by my teamates on my football team. Too many times do I see other guys doing all the lifting through the spotting.
And you guys are funny as hell.
you were right, i never put attention on guys bench pressing tons of weight, they don't go all the way down and there hips are in the air and thanks for the advice.
few of these tips can be recommended for all exercises with weights or barbells, it is better to use less weight, but doing motion completely and under control, it my hurt some people's ego, but it is better for your muscles
Man thanks a lot! Starting my first cycle tomorrow so this will help the chest gains immensely.
Great video guys, thanks for sharing
You guys are doing an awesome work , keep it up!!! Its very educational to know what NOT to do !!
Going all the way down is very hard on the shoulder joint. Just google how many guys get a pain in the front of the shoulder from bench press. You have to listen to your body, and realize that the "full range of motion" mantra can be harmful.
A bigger bench press mistake is to bend the hands back, straining the tendons in the wrists.
Dude not hating but you got a flatter chest than Kate Moss
I think its because of his bad genetics,even his bro lacks a good upper chest!
lewisevander Yeah bro he's correct about all the chest forms however he lacks a chest himself, because of bad genetics as you said.
Manny S Duuuuuuuuuuude's you're all wrong. The reason why is cuz he's white, thus does not show definition as oppose to a black dude...He's not the biggest bodybuilder, but he's got a good size chest and defined.
Simple & Precise information.Very informative.
Good Job,Buff dudes...
'That's because your working your shoulders..........shit-head' HaHaHaHaHa!!!
I fell off the wagon 3 years ago and finally got back in the gym and hitting it. Previously when my bench would start to get to the higher weights for me (255+) I started to get shoulder pain. I have been getting shoulder pain again but at much lower weights. Started to plague me as soon as I crossed the 200 lb line, and is affecting my shoulder during shoulder press as well. I feel like my shoulders slide forward during the bench press. Should I move to a lower weight and focus on keeping my shoulders locked back even though this will put me out of desirable rep range?
I noticed there was a white tiger missing from your 8 bit logo. I kid. Thanks for the tips. Good video.
I have been powerlifting for 3 years now and I kinda suck at bench hopefully this will help me. I know I need to work on my back for stability. I don't lift to get big, I lift to lift heavier weight. I'm not weak in bench but it's bad.
But wheres your chest brah?
+MarshalEnglish You must be a beginner, his chest pops out only when he's mad.
Dudes, where did you get those epic green barbell plates. I need me a set of those
"How much do you bench braahhh?"
Cringe level too high
Touching the bar to the chest is an old wise tale, not only does it take tension off the chest muscles you are more likely to injure your shoulders. As you are in a internal rotation with your shoulders when doing bench press.
YOU ARE THE BEST ! THANK YOU SO MUCH.
Yup, peer pressure to increase weight is a definite problem. In the gym atmosphere it's easy to look at other jacked guys benching crazy weight and then feel self-conscious about the weight you're benching.
HAHAHA! you just answered one of my biggest questions. 3:30
no wonder I got some big ass shoulders and lacking chest.
I do contract the scapula now, thought. I just didn't know that the cause of my lacking chest was not doing so in the past. Great vid.
I like this buff dude better haha! He's kinda more chill and looks like the dude. Like a buff "the dude" lol.
love your channel, good explanations and like how its funny but still full of solid advice. keep it up plse 😊
quick question, i had a bunch of back problems in the past and now i bench press with my legs up. Is this safer for the back or not?
first time ive seen one of your old videos...these should be called almost buff dudes, cuz you boys are way bigger now
Mistake # 6: Using to much force. When you have nearly completed a rep, a lot of people presses to hard, putting strain on their elbows. They "bang" their elbows, completing the rep way to fast and hard. This will gradually bust up that nice cartilage in your elbows. Nice, slow reps, control in every part of the lift, that's what you want. It's a bit safer, so you don't injure yourself to much.
How do you work out your chest properly while bench pressing if you suffer from rolled shoulders / kyphosis ? Because i'm afraid that i will work my shoulders too much instead of my chest.
Automatically dropped a like as soon as I heard, "How much do you bench, braah?" 2:15
ty for the tips mate
Your videos are the best. Informative, inspiring, and funny!
hah great video. people need to watch more of these videos.
you actually aren't supposed to take the bar all the way down to your chest, keep about 2-4" between your chest and the bar will still engage your whole chest without putting more stress on your shoulders.
I do the dealift like in the first example but with my butt down. So i have an arch in the lower back. Is that proper form or should my lowerback be on the bench aswell?
athleanx says dont bring it down till the chest, you say bring it all the way down. i think i will just do wat i can do. sometimes not bringing it down becomes difficult as i get tired and the weight appears heavier. maybe becaise bringing it down during slow reps is less explosive and could be more effective. will try.
this is a good channel. very informative. subscribed!
guys im new to workout....the only thing ive been stuck for my routine is on benchpress....how do you increase the strength in the beginning ?
Hey good video. Especially point No. 4 (for me anyway)
Thx guys another amazing video.
good advice dude
3:54 - dude! This needs to be made as a t-shirt!
#405bro
#2 is not that bad how it looks like at the first glance:
mainly movement to the body must be controlled, but during the up movement you shall maximize muscle contraction so you need to push as much as you can...
I am confused here. You say to touch the chest to get a full range of motion. Another video says you go down to a 90 degree before pushing back up and anything more than 90 puts unnecessary pressure on your shoulder. Which should I adhere to?
loveee your channel😊😊 im hooked!!
man i love you guys
I was making ll of them! thanks bro!
LOL.. I was probably doing that mistake number #4 .. Thankyou so much man you are a pec saver. sh!thead
The thing I find the hardest is keeping those shoulders pinned back. Sometimes I do a chest workout and have sore shoulders afterwards. I know it is a weak part of my bench though and I am trying to fix it.
Its very helpful. . .Tks guys! :D
Great video
That was funny and this video provide a very beneficial info.
thanks dude
What is your guys' stance on the 'suicide grip?' I notice this buff dude doesn't use it.
1st are correct last one is incorrect...you want to stop at 90 degrees, and not go any lower, regarding biomechanics...100% of the load is achieved when your angle of the elbow reaches 90 degrees, excess strain is put on the bicep/chest tendon which could lead to injury and not being so buff.
dear lord i love this guy
I assume you're excluding someone helping you do negatives with #3. Negatives can be awesome.
Good tips. :-)
3:34
Favorite line of the whole clip
Bringing the Bar all the way down to your chest can cause serious injuries to your shoulders in the long run....If you bring the bar
half way down will prevent it or if you do reverse benching
"Invisible TV's"! I wasn't expecting that. LOL!
You SHOULDNT always touch your chest. It depends on your body's morphology (how long your arms are and how big your rib age is) and form (powerlifting, regular, etc.). A rule of thumb is don't let your elbows go below your body and break 90 degrees. This channel is full of bro-science.
true story, bro.
I injured my shoulder two years ago by those reasons...
I do correctly now and the results are what i want
awesome tips from Thor himself. thnx!
In the other video you said you should not lock out your arms, since it puts too much stress on the triceps, and chest doesn't do the work... So should I lock out the arms or not?