Hi there! Just wanted to say that this was THE most helpful video I have come across for any fitness tips. I started to have trouble with the self lift-off even at weights as low as 185lbs, but the singular act of keeping my elbows tucked, and lifting the bar forward using my triceps instead of keeping my elbows flared and losing that scapular contraction trying to push it up did the trick and made lifting off so much easier. I wasn't able to push the bar up and move it forward to save my life while still keeping my form right, but tucking elbows and lifting it forward with my triceps was like a revelation. I can't TELL you how frustrated and disgusted with myself I was getting before making that one correction.
@@lilchunnky78 I've injured my rotator cuff because when I was unracking I shrugged my shoulders and flared my elbows for easier unracking. Everyone should be taught to unrack this way for safer bench pressing
Thanks for this. So two things do get it over the cup: 1) little bit of elbow extension 2)hips from the bench. Both while pulling on the bar with your lats. The one with the hips from the bench takes the most practice imo.
Great tips - as usual... Started setting up higher and it works great but have issues clipping the rack once in a while, not sure if it's my poor bar path or just setting too high up like you said. Will keep working on that. Thabks again for all your videos
Do you have any tips on finding your ideal foot position? I am struggling to find what feels right between feet out in front of you or closer to the hips?
Thanks! I had them custom made by a local fabricator. They're great as the keep all the weights off the ground and 7 arms including on top, enough to hold all different plate sizes
When you use a bench that's not an Olympic bench the kind where the rack 16 inches apart you can't help but lift like that so when you go to an Olympic bench you know just where to go back in the 80s I'm the guy that invented boards lifting I just never got famous for it good luck to anybody out there that is in the iron game
came across this video 4 years after it was made because I started having shoulder pain from self lift offs and this explanation saved my shoulders
teaching people how to hand off to themselves just in time for valentines day. Thanks john LMAOOO
Hahahah perfect
Hi there! Just wanted to say that this was THE most helpful video I have come across for any fitness tips. I started to have trouble with the self lift-off even at weights as low as 185lbs, but the singular act of keeping my elbows tucked, and lifting the bar forward using my triceps instead of keeping my elbows flared and losing that scapular contraction trying to push it up did the trick and made lifting off so much easier. I wasn't able to push the bar up and move it forward to save my life while still keeping my form right, but tucking elbows and lifting it forward with my triceps was like a revelation.
I can't TELL you how frustrated and disgusted with myself I was getting before making that one correction.
I wish I would’ve watched this video earlier, I recently hurt my elbow doing a wrong lift off technique!
@@lilchunnky78 I've injured my rotator cuff because when I was unracking I shrugged my shoulders and flared my elbows for easier unracking. Everyone should be taught to unrack this way for safer bench pressing
Very rare to find specific and useful technique tips like this. Subbed!
I'm glad you liked it, thanks!
Oh my, THIS !! I needed THIS! Your video was so helpful. Thank you so much for sharing this knowledge!
Randomly had this recommended... this is some good shit!
Brilliant video , one of the best I’ve seen
Greetings from Scotland 🏴
Finally. A video on how to properly self unrack. Thank you so much!!!!!!!
Finally a new video!!!!!
I just found out I have to self lift off at my meet tomorrow and never did it before 😬 thank you this is really helpful!
A great video ! Thank you!
Simple and effective video thank you! I will unrack myself for the first time in competition at nationals in a few weeks!
Awesome, good luck!
Lifting off the bar now just feels so right. Thank you so much for this video.
Such a great simple explanation
I think you are spot on with the last statement... I've had lift offs that threw my whole set up off and kind of ruined the lift for me
I think we've all been there tbh!
Dont leave me again
Hahahhaha brb gotta buy some smokes
Wow, excellent video. Thank you so much.
Should of watched this before hitting my shake 225x1 recently. The hardest part of the lift was unracking 😅🙃
I quite literally needed this video. You’re the best, JP!
I'm glad!
Welcome back. And thank you John. 🙏🏾🙂💪🏾
Thanks for this. So two things do get it over the cup: 1) little bit of elbow extension 2)hips from the bench. Both while pulling on the bar with your lats. The one with the hips from the bench takes the most practice imo.
Exactly right!
Another amazing video. Please keep them coming. Thanks again JP!
Thanks for the video JP !
You're the best
Super super helpful! Thanks 😊
Great tips - as usual... Started setting up higher and it works great but have issues clipping the rack once in a while, not sure if it's my poor bar path or just setting too high up like you said. Will keep working on that. Thabks again for all your videos
Training with these tips in mind, unfortunally my gym have a bench that forces me to lift the bar like 6-7 cm.
I'm glad I watch this
Thank you JP! Needed this video!
Worked on my first try! Tyty
Invaluable information
Yes, yes, this is for me. Specially in times of COVID.
Great video bro. Cheers.
Do you have any tips on finding your ideal foot position? I am struggling to find what feels right between feet out in front of you or closer to the hips?
Thank
Very informative
Great info bro
Very very helpful, now I can actually bench lol
I got to.try this
The 'engage your lats' thing is what dave tate preaches
I think he does, yes!
I was doing it unconsciously. Nice explanation.
Do you mean subconsciously? Lol
Very useful
Woo-hoo! Can’t wait for bench day now
i always slide myself up the bench like that.. never knew if it was optimal
Great video as always. Also I’m jealous of those weight trees/holders. What model are they?
Thanks! I had them custom made by a local fabricator. They're great as the keep all the weights off the ground and 7 arms including on top, enough to hold all different plate sizes
9 arms**
Anyone have any hacks to reducing the lip at a commercial gym. I have contemplated ducktaping pieces of cardboard to the bottom of the lip?
Thanks pal
Cool video.
WE MISSED YOU
If I set myself to high on the bench when I go to press the bar hits the pegs so it’s hard to get positioning like that 🤷♂️
It does take some practice for sure!
I just push the bar against the rack and up :)
so ive been benchind like a total peanut brain all this time, even managed to press 140kg
Daddy came back from the store.
Only to drop off the load, son. Byeeee :)
Self lift-off boiz
When you use a bench that's not an Olympic bench the kind where the rack 16 inches apart you can't help but lift like that so when you go to an Olympic bench you know just where to go back in the 80s I'm the guy that invented boards lifting I just never got famous for it good luck to anybody out there that is in the iron game