The Ultimate Guide To Improving Your Bench Press | Mind Pump 2127
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- Опубліковано 24 лип 2024
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00:00 The bench press is the gold standard in the strength world.
01:51 The requirements your body needs to perform a proper bench press.
08:25 Why there is crappier bench press form than deadlift.
09:50 Priming is key!
19:16 The correct bench press form, proper technique, and sets & reps.
26:26 The best carryover exercises.
31:00 Advanced techniques.
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As a woman, I didn't focus a lot on bench press, but in the last 2 years of strength training, I've seen a natural "lift" in areas - I love that! Thank you for all your banter & training on the podcasts & programs. Next master class one - Shoulders - my weakest area & nemesis.
I have 4 boys that look up to me as their father and im so happy to say I've made my best gains on maps 15 - brought my totals up on the big 3 to 230 bench, 230 squat, and 330 deads - currently in a deficit for the last month - have lost 5 lbs of fat and have kept my lifts at the same weight when I was in a bulk - letssss goooo! Really want to grab powerlift this fall. 💪 you guys are the best. And I love cheese.🤘
These masterclass videos are awesome. I just watched the shoulder one again, got more takeaways the second time. You’re great at communicating your points!
This masterclass series is the best! And I was hoping this would be the next masterclass since I’ve recently been working on my bench a lot for my goal of doing a powerlifting meet next year. Wonderful content and advice as always, and I can’t wait to incorporate all the guys talked about into my bench practice. Thank you, Mind Pump!
Thanks for this video been waiting for it. Started Anabolic this week and am in the pre-phase. Loving the trigger sessions and at the end of the foundational days feel energized and ready for more.
I love these master classes! You go in depth on everything you need to know about the specific topic of the day and it has helped me so much on my lifts and on understanding the mechanics of each body part
Thanks so much for this. This is an area that I have always been more cautious about due to injury concerns. I really appreciate all of the great info here!
Another great episode, I am loving this master classes as they are helping me personally and as a personal trainer
YESS! Have been waiting for this one 👏 So thankful to have a solid source of information, thats also communicated well! Excellent once again, thanks guys!
Always love these tips. This one especially. I've been stuck with bench press. Gonna try the bands. Thank you
I'm really loving these Masterclass episodes. So valuable.
Loving this masterclass while trying to increase the weight on this lift! My best workout music is your podcast; it gives me the perfect enviornment and motivation while resting between sets and also while I'm pushing hard the liftings 👌
SO HELPFUL! I had never thought to prime with band rows or isometric barbell row hold to get the back fired up to keep tension while I bench. Looking forward to implementing that tip when I get into Phase 2 of ANABOLIC next week. Thank you, as always, for the advice. You guys are the best!
I'm excited for this episode because I have trouble connecting with my chest muscles. I really like the demonstration videos.
Another great masterclass! Keep up the good work guys.
So glad for this Masterclass! It will be a game changer for me. Thank you!
So glad you have master classes here n there. I learned to squeeze my shoulder blades in back pocket on the bench and I have way better form. I do shoulder mobility exercises 3 times a week I learned after my shoulders surgeries to improve stability of both shoulders. I don’t bench to workout. I bench to practice reps. You guys are awesome and Ty for being you guys
First off, love this series, as do a lot of others it seems. Keep them coming!
After 2 years of near no lifting and mainly running/triathlon training I have been back in the gym because of you all for the last few months. I have been alternating heavy and light weeks with my lifts and going about 3 days a week with 3 runs a week. Your “less is more” approach and the strategy of entire day lifting rather than all at once has given me some great responses in my lifts as well as just mentally I’m never checked out or worried I’m not doing enough. Best I’ve felt in years even when lifting. Aiming for 315 bench, 405 squat, 495 deadlift while being able to do a 1:30 half marathon. Confident in something like this for the first time because of you all.
Took 3 years off from lifting and been back consistently for 2 months now. Thank you for all of the helpful videos.
Thanks guys I have been struggling with one of my client to teach him how to do a proper bench press now you have opened my eyes
Master classes are where it's at. Also appreciate when demonstration clips support the content discussed!
Definitely in the camp of not caring much about bench (mainly due to numerous past shoulder injuries) but am looking forward to incorporating these techniques and see if I notice the difference. Hoping to improve the mechanics 1st and worry about safe strength progression later.
I love using my TRX suspension trainer to wake-up, warm up my back,shoulders and chest... A Fantastic Tool..
Another masterclass hit! Great episode 💪🏽
I really appreciate the masterclass podcasts. Thanks.
Love this channel! Excellent episode!
Thank you for the priming advice
Banger after banger! Keep up the great work guys💪
Listening to this in the morning before my incline bench. Thank you
Bench pressing is a workout i have not done again since the last time about a decade ago. I had zero confidence doing them then, but after having found you guys a few months ago and seeing this post tonight, I'm going to give this another attempt the next time I'm back at the gym. 👀
Was looking for this last week and sad I couldn’t find it. So happy now 😍🙏🙏🙏
Yes! Wasn’t expecting a masterclass on this. I love the bench press but I’m sure there’s so much more to learn!
Already tried out a couple of things that were mentioned in this video. Just a couple small adjustments and I can already tell it’s an improvement. Thanks guys!
I have found a good way to use bands to prime back is lie on bench with light band wrapped around the top of rack that doesn't pull your torso away from the bench is very specific and really helps getting in position.
Bench press is definitely a top exercise! Great masterclass. ⭐
So glad you said that the bench is a technical lift, i though everyone knew how to do it and i was the only one who didn't and i wont do them because I couldn't. I now have this Masterclass saved so I can do it more often and correctly.
Greetings from the UK. Just want to let you guys know, you've given me the confidence to go from lifting lighter dumbells in my front room, to lifting much heavier barbells in my husbands garage gym. I'm aiming to get stronger and boost my metabolism etc inspired by your "why women should bulk" video 😘 👍
Preciate that… bench has been stuck at around 225x4 for a while now hopefully I can make a break through
Excellent as always thank you gentleman.
Getting a lot of great information from you guys! Appreciate it!
Winner Winner! Please email Ann ann@mindpumpmedia.com with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up!
Pro tips with the Band rows before benching. Thank you a lot kings.
Great masterclass, thanks!
My right shoulder has so inflamed before, during and after. Until I found your advice to prime my back before I do bench and chest. Holly cow it was a Big game changer 👍👍👍👍👍
Loving these series guys
That was very informative and I hope it helps everyone that listens.
Great advice as always
Sal is referring to bands adding resistance by hooking them over the bar and anchoring them low. Justin was thinking reverse band press where the bands are hook around the top of a power rack giving assistance out of the hole but forcing the lifter to lock out a heavier barbell. The first version increases speed as the bands are actively pulling down on the bar. The second version is more of a max effort movement as it mimics a bench shirt by providing lift out of the hole but once your triceps are almost the sole primary mover, you are operating with minimal assistance from other pushing muscles.
Additional cues for strength:
When lowering bar think of rowing the bar to the spot on your chest where you press from. This further tightens and coils the back (middle traps and rhomboids and lats). Think of bending bar towards feet which will help elbow position. This will minimize elbow flare and anchor the shoulders and by rowing bar your chest will not stretch maximally and is not going to be likely to take over the movement as the chest is always engageld but over stretching will take the other muscles out of the lift, fully developed triceps should become the deciding factor for the biggest benches when you get good. You can also see learn to expand the lats creating a solid connection between the chest, delts and triceps so they work in concert to effectively raise the weight exclusively. This is for max strength and not chest hypertrophy. I am not a powerlifter, but I believe in approaching the big lifts as movements requiring the most muscle rather than trying to make it a chest developer. You will still build a big chest but why not turn it into a total upper body mass and strength builder.
More master classes !!! I learned so much 🤝🏽
Dips and pull ups are my finishers every upper body work. Rep count I can get is a marker for how hard or light I did on previous exercises.😎
Love y’all. Would love some more mobility content in the future!
Absolutely going to incorporate all of this on my next leg day
Very excited to incorporate all of this to my bench
Another great episode! Personally I would have to say the bench press is what I struggle with most. I used to stray away from using the barbell as I was told that dumbbells where better and the barbell was bad for baseball players. In the past year or so I have started to barbell bench a lot more and have seen good results but it is still my weakest lift.
Benching made me confident enough to start wearing stringers, thanks guys 🙏
Monday 4 sets of 10 to 12 Wednesday do more power pause at the bottom and explode up with lighter weights and then Friday heavy 5 sets of 3 to 5. Seems to work well for me flat on Monday and Friday.
Retracting the shoulder blades before each rep nailed it for me. No more shoulder pain.
Finally invested in a barbell after doing the at home versions. These master classes have been key for me! Thank you!💪🏻
Great to hear!
Great episode. Not looking to lift an absurd amount on the bench but would love to hit 225lb one day! This was helpful.
I used to be terrified of the bench when I started lifting. But this is by far my favorite now
I’ve been trying to get my strength up for months really trying to hit 225 on squat and 185 on bench heavy for me ! Love these videos
How is it going ?
My bench has gone down while other big lifts have gone up. Have tried everything. Faber test gave left side being a bit less strong but when I bench it’s the right side that feels loose on the back. Hopefully I will get better as I heard a couple new things to try in this episode. G
Excited for this one 😎
Anytime you all can give a visual aid with you workout conversations, so helpful. Great seeing proper techniques. 👌 Also, I wish you could have explained in more depth the argument of going parallel versus an Arnold philosophy of full range of motion. Your example of overhead shoulder press had the guy touching his chest versus parallel. Which I am sure you drive most physical therapists crazy. P
Love mind pump and these master classes! Even though I'm a woman bench pressing is my favorite compound exercise.
Great information especially on setting up and priming the back for the bench press. Would love to work through the MAPS Powerlifting program.
Do it!!
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I benched my max the other week and im about 15 pounds lighter than i was a year ago when i benched it! I focus on a 5rep 3 rep 2 rep workout type. Never going to failure in this
Masterclasses are my fav! 🎉
Awesome video!!
Thanks 😊
This is great timing, my girlfriend, and I go to the gym together, but she refuses to do the benchpress lol. Hopefully this will help convince her. I’ve been listening to your show for a while she just started.
It’s Pump Day! Mind Pump day that is. Let’s go!!! 💪🏻💪🏻💪🏻
Pump heads unite!!
I like to do those shoulder breakers with a light band. Really fires up everything in my shoulders
Perfect timing this video for me focusing on building my bench. Only comment when the competition is a programme I'd actually use 😉
Oh Man, why was the vid released after me just doing a crappy push day!? 😂 You guys are the best!
Great video! We need a mobility masterclass next
Just wrapped up MAPS Anabolic. I've been debating signing up for my first powerlifting meet. MAPS Powerlift would be the tipping point I think to just go for it.
Nice! You should totally give it a shot!
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Being 6’7 with a 6’9” wingspan I’ve decided to stop barbell bench press OR I’ll do them but with a comfortable lighter weight. I find myself enjoying dumbbells wayyyy more.
That man josh has immaculate form outstanding performance by the demonstrator.
I have lower back pain from L5/S1 bilateral pats joint pain I broke off the left n right side of my joint causing permanent Spondylitis. Deadlifts help my back pain so much
I love Adam's suggestion of having a strength day, power day, and a hypertrophy day. 😎
Awesome as always send me a program 😂 !
I need it really bad!
You guys are really terrific. I can tell that you aren’t giving bogus information. Are you located in Florida? I’m wondering if it’s possible to get a benchpress training session with one of you guys I couldn’t find the contact info which is why I’m leaving a comment here. Thank you.
Great segment! On the day I bench, I will "warm up" with some body weight squats, arm circles and light kettle bell halos. Then I go to the bench, I warm up with the bar, then 135, then go to my set weight, doing 5x5's @ weight and I find my best set is usually my 3rd set. Based on this segment, a quick question, I typically do bench and then row, should I do the row first and then the bench?
Amazing video !!!!🔥🔥🔥🔥
Thanks 🔥
This video is not just about bench pressing; it's an artistic expression of the human spirit's unquenchable thirst for greatness. It's a testament to the indomitable will that drives us to reach beyond the ordinary and embrace the extraordinary.
As I watch this video, I carry with me a renewed sense of determination, a fire within my soul, reminding me that limits are self-imposed, and there are no boundaries to what we can achieve. Thank you for this mind-blowing experience, and may your strength continue to inspire people all around.
Sal, Adam and Justin are the best!
Doug and Andrew are rad!!
Once I got my weighted dip to 90lbs for 3x8 225 on bench went up a lot to like 4 sets of 10 …eating 500 calories more also helped
Mind Pump Yeah Dude!!
I've always loved bench press lol which is probably not common with females. I competed off and on in power lifting prior to having kids in 2018/2019. Looking to get back into heavy lifting again and setting some new PRs! Lifted 115 for 2 yesterday but didn't want to max without a spotter. Thanks for this video!
I think the so called leg drive comes in when you're straining & grinding out a 1_5 rep max, otherwise the legs jus act like reassuring stabilisers. I think developing very strong Lats makes the greatest difference.
Would LOVE to see you guys clean with Dr. Mike from Renaissancea Periodization!!
How do you convert dumbbell bench to barbell bench? For example, if I can rep out with 60 lbs dumbbells, what should I be able to rep with a barbell?
Would it be too much to combine a weighted calisthenics program, pull ups/dips, with the big 3 compound lifts? I'm sure there's a carry over effect but when I progress with power lifting and add additional body weight. My calisthenics workouts get tougher. To do. Maybe weighted calisthenics is a good way to prime. And then just focus on powerlifitng.
When you want more force to push Justin, you would pull your arms back for power. Same position as bench press. Same as punching. You want more power you pull your arm and shoulder back
I need all the bench press tips I can get! My wife benches more than I do! Ok, ok...she's a record holding power lifter and I've only been lifting for 2 months, but I want to catch her! Help me out MP!
Interesting 💪
Are there any studies on the effects of working night shift 7-7 and muscle building?
They didn't really mention where to land the bar and what kind of difference that makes. Curious what is ideal form at first. Straight down, at nipples, closer to neck, etc.
The first time I ever benched I immediately felt the sharpest pain in my rotator cuffs 😂😂😂
I never thought the floor press was beneficial. Seems like you could never get a good stretch on the pec. 💪🏼
i need tht powerlifting program pleaseee