Bench Press Plateau / Common Mistake
Вставка
- Опубліковано 23 тра 2016
- Learn why your Bench Press might be stuck in a rut and MORE SPECIFICALLY how to improve your Bench Press Bar Path.
Where should you touch on your chest?
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Hearing Alan say "You're weak." is actually a great relief; I can make steps toward actually overcoming that, but imagine if the answer was "Well, your genetics just wont let you surpass 135."
If your dick is shorter than 12 inches you wont surpass 135, thats a fact.
Huseyin Rizaoglu Thats is actually true
How much you benching now?
Ajgleskorv it would be much harder to surpass 135 if you're tall= more range of motion
Ajgleskorv im 5’11 i have brown eyes i bench 220lbs
Those are damn good stick figure drawings.
All kind of art gains
@@JSheetzArtwork art and intellectual gains can be more important than muscle gains
@@epixdevo3180 I should just workout my forearms so i can draw with a pen attached to 100 lb dumbells haha
Stick figure porn
@@JSheetzArtwork To really target those stabiliser muscles so your regular art will be even more accurate.
Killing the game my man!
+Al Simmons (Spawn) Amen
Hardly...
there are really good pressers at Untamed who bench with a j-bar path like you talked about.
This is just how I think of the movement! More than one way to get stronger!
Freeling some bromance here...
i just want to say thank you omar , alan and your content literaly the best on youtube.
u srs? alan is hardly aware of anything
Reason 1. YOU'RE WEAK.
Laying down the law right there
Cameron Scott yo scott
power lifting freak I’m 6ft 3 with a wing span of 6ft 4.
So yeah bench is not my forte.
I have to increase my arch and widen my grip
4th son that’s a PR for run on sentence
Dear future self when you check back on this video,
Intro:
1. Point A is lock-out position, point B is where you touch your chest.
3. Point A should be over your shoulder joint. (4:34)
2. Point A is in front of point B, the bar path is straigh but diagonal. (7:15)
These shouldn't vary.
This video is about point B.
About point B:
4. Forearms: in the coronal plane, forearms should be perpendicular to the bar, with hands and wrists stacked on forearms -adjust grip width and/or elbow angle in the sagital plane to achieve this. (5:26) This distributes the load between triceps and pecs evenly.
5. Elbows: should be slightly in front of the bar, so that in the sagital plane the forearms and wrists are in line with the bar path. That is, position your elbows so that you can press the bar to point A in a staight line, without changing the angle of your forearms -adjust height of point B to achieve this. (10:06)
6. To reduce range of motion distance to point A Point B should be as close to point A as possible. (13:16)
Recap: 13:41
Ayup
Took notes in this video better than a lecture at school
just pick the weight up and push it.
I wanted to make notes of this video to my technique book but there is a text already done.
Thanks a lot!
Are you stronger now?
I really enjoy these types of videos. Please do more. Your deadlift white board video helped me greatly.
Glad to hear!
i like all of your styles currently, imo just do what you think would be the best way to explain stuff
Ben M Couldnt agree more!!
What workout do you recommend for the beard?
Eat 3500 calories if shaving cream.
Mega Knight 😂😂😂
@@megaknight5858 that's mean but funny as fck.
1x1 paused living, hold for 10 years
Just soak it in vagina juice no less than 2 times a week.
To have this kind of information in this high level for free is amazing!!!!
I'm Brazilian and working out since 2010, but never learned so much as now with the UA-cam possibilitie!
Thank you so much!!!!
Best description that I've ever herard, of how to fix my problem (strength plateauing, and shoulder pain getting worse). Great analysis, man, you saved my shoulders!
Just did AWPC worlds in Lisle Illinois. I watched this video one week before my competition. I was able to get 308.5 lb bench. New PR. I failed 308.5 in the meet 3 months before. And I had shoulder impingement in the right shoulder before watching this. Now it;s gone. Thanks Alan. 315 is right around the corner and beyond!
that hodge twins reference tho
Hodge twins are scrubs
@@triplemexican6195
Non-negotiable. ⚡💪🏽🎆
I've been looking for some nice, in-depth videos about bench for a while. I finally found your video, and after a couple weeks my max went up after being stuck for a year.
I appreciate that you seem to genuinely want to teach your viewers, not just use us as an audience for your strength.
Much appreciated!
I really appreciate your videos teaching correct form. I never ever thought I would like doing squats or barbell rows because it was so uncomfortable...but with your help they've turned into a couple of my favorites. People at all levels can benefit from your instruction. Thanks so much!
This is the best video I've ever seen on this topic by far.
Gotta say man I love your channel! You seem very transparent and honest and I've learned a lot from watching your videos! I also love that you credit all of your work. I get this sense that you genuinely just want to help people lift more weight safely and I really appreciate that!
I have looked up so many videos and articles about what I wanted to know about benchpressing, and this video contains exactly what I was looking for. Well done
Love The Diagrams !!! Keep making more please !!! The diagrams take out the complexity .
love this! right on my bench day. a combination of the whiteboard and real workout videos is ideal! keep it up
i can't up-vote your videos enough, very informative, and just what i needed to get over my plateau. Instant sub
This is pure Gold! After having seen so many videos on the topic, none has nailed it like this one.
You are the most helpfull informative guy on youtube. Thank you once again Alan.
Exercise is a science , if you not willing to learn technique you should'nt expect results.
lern 2 spel lol
You can get results you’ll just hurt yourself lmao
Once the world was flat and now my bench is better.
One of the best presentations of bench press mechanics, hands down. Great diagrams with explanations. Thanks a lot Alan
This is the most complete bench how to I have ever seen. Not to mention the most entertaining. Thank you Allen.
I just wanna bench after watching this video but I’m resting :(
great video thanks for the white board. use this more!! would've been great to see you do 1 example of you bench pressing the correct form along with the examples in this video. as always, you rock
Check out the video I linked in this vid
Diagrams are awesome dude !!! Great idea ! Love the way you explain step by step .
+Alan Thrall (Untamed Strength) Pretty good drawing skills bro
There's no linked vid
Your word choice, delivery, and instructions are so on point! Great video!
I love the white board videos! You always explain in several different ways to get your point across, which I appreciate. I like seeing the drawings and then you do it too. The drawings are always on point too!
VERY helpful. Love the drawings. As a visual learner, those are key for me. Also, the drawings are well done!
I'm still a novice. Three months into 5×5. In love with the squat and the deadlift, as those are the lifts I have improved the most and haven't failed yet. Nevertheless, I'm already stuck in a plateau with mi ohp, bench press, and barbell row. Can't get past 55kg (the ohp is stuck at 35kg). I know failure is a great teacher and that there's no way around it: my upper body is weak. Gotta power through, check my form, my nutrition, and my sleep. It's just frustrating. It's a challenge to your self esteem. But again, I've only been consistent for three months. Thank you, Alan. I feel like you are my coach. Greetings from Colombia.
Eat more, do higher reps for a few weeks and then try 5x5 again.
I just found Alan's vids recently. Love his approach, advice and presentation style.
By far the best exercise videos by Alan on youtube......simple and easy to understand👍👍👍
I can almost see the massive strength in you during the instructional.Though I am far removed from the pronation/supination of my wrist(I currently predominantly prefer palms fwrd),I like the power you exude.Please continue,the mission.
Shit. I'm just weak LOL.
Crazywaffle5150 its been 9 months hopefully youre stronger
Crazywaffle5150 its been 10 months hopefully you are stronger now
its been 10 months and 2+ days hopefully you're stronger
SAME i weigh 72 kg and bench 40kg 3x10
+martis martiis I had the same problem as you, in order to get stronger you HAVE to gain weight, that is what worked for me. Every kg I went up my benchpress increased with like 5kg. I increased my bench with 20kg in two months when I dirty bulked, I ate pizza, hamburgers everything..
Learn something new everyday. Thanks for pointing elbow placement out. I haven't talked about moments since my statics class. Thank you for taking the time to educate others. You are very knowledgeable. I wish the best of luck to all your endeavors. I am now a subscriber and a fan.
Keep up the good work Alan! Just completed a personal goal thanks to your instructions on technique and how to fix should pain. Did a complete 6 weeks bench press program with no shoulder pain!
Trying to learn all the barbell stuff for the first time I wish I had a floating third eye cause I really cant tell how far off I am on a lot of this
Record yourself. You might feel like a tool, but if it helps you tighten things up...who cares? You're, ideally, not lifting to impress or seek anyone's approval.
You're lifting to build a better you. So do what it takes.
Get a partner
Hey Alan ! Could you do a similar technical break down like this for the olympic lifts ?
Simply the best bench press technique video I've ever watched. Just brilliant
One of the best videos I've seen about benching
I moved my grip in tighter and after being stuck at the same bench for a long time my reps and max are increasing nearly every session.
Kyle Carney probably stronger in the triceps then chest then 👍🏻well done bud
2:07 Is that a hodge twins reference?
Ye
i love the technical examinations of the various lifts, so when i'm going through the cues i learn in your tutorial videosi can double check myself to make sure i'm doing it right for my own body type.
Keep up the good work Alan! you are awesome!
I love these. I find a combo of these style of videos plus video tutorials really useful; it's easier to conceptualise lifting when it's presented in this style.
This is great! I've been having a lot of problems with my bench lately at higher weights, ie i can do 10 reps at 135 and cant even push 155. Now that I watched this, I am pretty sure my "point B" is too low and is the problem.
I kno this is 6 yeras late, but how's that possible? 10 reps at 135 u shd ok never mind lmao this comment is too old lol.
Allan, your efforts to explain this technique and execution are really appreciated! please continue doing such as excellent job!
I encourage strongly the way you are doing it on the board , it explains more and clarify the rules and instruction greatly. Thank you
Very good advise bro. Gotta focus on benchpress now, cause I broke my leg. Life sucks without squatting, sprinting and deadlifting :D
Has taken me 6 years to get back to squatting after leg injury. It takes time but keep at it!
seriously your nearly on 200k subs damn you doing well
this is the first time ive seen anything from you and other than being informative and all that, youre just so effortlessly funny and positive. great video 😂💪
I'm a CPT out of Youngstown, OH. I don't get to watch many video tutorials, Alan, but I came across you conducting this video and I gotta say dude, I loved every minute of it. Wasn't stale or boring and very informative for the viewer. White board delivery, beautiful! Stay with that. It's perfect for a "lifting for dummies" publication. Best way to teach, especially basics, is teach like you're teaching a 2 year old, cause in the case of some people, that may only be their capacity, unfortunately. I learn much better from those keeping it simple. And as for you...knowledgeable, articulate, AND funny! Kudos brotha. I'm now a subscriber. Thanks!
More food vids! ALAN! I need more food vids with that funky music
Also, great hodgetwins reference. gud shit mayne
been benching for 3 years and wondering why i suck at it...gonna keep this in mind! thanks dude...
Check out Scot Mendelson advice helped me greatly. If building strength is your objective stick to powerlifting methods like heavy doubles/triples.
Maximillion Thermidor ehhh...how about no!
not sure what to do about nutrition. 100 g of protein is all I can cram in my face every day. I get the impression I'd need much more that that to make gains.
@@metbear3 buy some whey protein?
Thanks for the video! The Elbow being in front of the bar plane and the shortest route thing were really great. had been doing it wrong all along and wondered why my performance is going down. Great job man. Cheers!
please make more of these, they are a tremendous help
theyre all #1
Do a video of "full day of eating" and nutrition videos .. these are my favorite
This is by far the best video of explanation I've seen. Thank you so much
Thanks a lot, My technique on so many exercises changed a lot since I discovered your channel, you're helping people more than you think man ;)
I liked the hodge twins reference i loled at that haha
How can you have the forearms perpendicular to the barbell when it also has to be in front of the bar? At 5:40, it looks like you have your forearms vertical to the floor as opposed to having it slightly in front of the bar for leverage.
My major was math education for a while, so I’ll try to explain this in as many ways as I can. I hope this helps.
They’re perpendicular to the bar, but not vertical.
They are not toward the body or away from the body (side to side direction) but they are closer to the feet than head (up and down direction).
The distance between your elbows is the same as the distance between your hands.
Think of drawing a four-sided shape where the sides are your left forearm, the barbell, your right forearm, and the line connecting your elbows. This shape should be a rectangle and not a trapezoid (except at lockout it’s a trapezoid).
Your forearms should be parallel to each other even though they’re not vertical! This might be the easiest way to visualize this, actually.
Your anterior pelvic tilt video helped me tremendously! I like these kinds of videos
thanks Alan. this was the best bench video I've seen so far. I implemented the elbow cue this morning, and it helped! I'd love to see more whiteboard videos.
Lol, dude, I fucking love your brutal honesty XD
you're a Marine!?! Oorah!! hey man, once i saw your transformation pic..damn...i have the exact same body type. i just started lifting, hopefully i can get a kickin beard, and mad gains like you..btw..what was your last unit..?
I've gotten stronger through proper technique and saved my shoulders due to your videos. Thank you sir.
Finally find perfect bench explanation video.they should show this in schools/army/buses/everywhere.
hey allan great video but I tried to purchase some hydro 20 but could not find it. when will it b available for purchase
I live in California. We're running very low
+Alan Thrall (Untamed Strength) do u even lift? u look small as a virgin
+Al Simmons (Spawn) the guy is 1000x smarter and probably 10x stronger than you dude
+Al Simmons (Spawn) Because he's not a bodybuilder. Not everyone trains for aesthetics.
C4MD3M0N1UM is he even benchin 135 and squat 225 at least 1 rep? nah I don't think so, nope not even parallel not even pause on chest nigga. he aint shit but a bucket beard
Lol at the Hodge twins reference @ 2:08
A very helpful and HIGH QUALITY video. Thanks for making this. I'd appreciate it.
This video is much better than other videos on UA-cam because pertains to any person of any body type, great work 👍👌
so basically benching on a smith machine is not wrth it..since the path is fixd in a strait line... nywz great info...
I've seen quite a few where the smith machine is slanted. That kinda follows his A-B path he drew.
Megajustinmon Yeah but Smith machines are for pussies.
True.. Smit machines are useless in general. There are a few uses but for bench press it is not recommended :)
+Christian Hansen the only uses for a smith machine is put it at the top and do chinups or to hang your jacket on
lol smith machines you can put the same weight 320 is 320 which most u calling people pussies can't even bench What i can on smith machine your the pussies
Summary:
1. You are weak. Keep training.
2. Enough food, sleep, stress, adequate time for recovery
3. Switch program
4. Proper technique
5. Don't be skinny. Build muscle.
Very detailed, I love it.
The Devils in the details, a lot of video tutorials don't understand this. you clearly do.
I've learned a lot and already feel my bench press will improve. keep it up :)
Great explanation. I've watched a ton of different videos and this was the best one I've found. Subbed.
2:08 reminded me of hodgettwins lol!
I keep on thinking that he’s telling us to “train on time”
Great way to teach the correct way to do bench press. I am a novice lifter and as expected, I did it all wrong. Your videos helped me to attain the correct posture. Thanks man!!!
I do not understand how any of your videos receive negative feedback. You are literally providing 100% FREE QUALITY content that people pay Strength Coaches hundreds of Dollars for!!! I have learned an incredible amount in such a short amount of time from the content you Share. Much Gratitude Allen!
Hodge twins impressions Hahahaha
This guys last name is Thrall. How lucky can you get?
Jers Compilations Zug fuking Zug
My life for the Horde.
Jers Compilations is.... is that a word or something?
Thrall was a faction leader for a good while in the MMORPG game World of Warcraft. If you're interested googling 'Thrall' in images shows you thousands of images of Thrall in some way or form :)
martijoha oh, ok. I never played wow but that makes sense.
The explanation is crystal clear.
Dude just make whatever video you like they are always high quality !!
how much progress should you make in your first year of benching?
Over 9,000!!!
in for answer.
I went from 135, to 225 at the end of my program. I was only on it for a month. But before that I worked up to it.
That depends on weight, recovery, and easiness to execute the movement
Isaac Reaper whats ur bodyweight?
Awesome video Alan. I don't do the flat bench at all as I feel my shoulders burn more. So I stick to dumbells on the flat and incline with barbells. Would you say the bar path is the same on an incline bench press?
But the reason you feel your shoulders more is because your form is off. Try to correct it and you will barely feel it in the shoulders, only chest and tri's.
+Johnjohntv 69 form is correct. I've had multiple people check me while I'm at it. I just can't feel my chest after a few reps AT ALL. Just can't develop that mind-muscle connection.
+TheBlooRayChannel I feel the same way with respect to my chest not hurting with any bench move. however I bang out a 4x10 and feel it two days later. maybe give it a shot for a while?
So why is it that you think the dumbbell bench doesn't cause the same problem that barbell bench does? If barbell bench isn't feeling right for you your form is off. Even if you have some significant structural defect, it doesn't hold logic that dumbbell works fine but barbell can't. Lower the weight, fix your form, and you will get it to work.
Trust me you need squeeze your shoulder blades together through out the movement that means from the start to lock out. I use to have shoulder pain when I'm starting out but after I fixed my form I can feel a lot more in my chest.
Probably the best damn bench video I've ever seen. These are all the basic points I try to hit when I'm training people to bench.
Alan thanks for your videos brother. I picked up starting strength and have been watching your channel for a few months now, for the first time I'm training my body to become strong. Thanks for the great content and keep it coming. Your firefighter brother Jeremy.
i laughed ym ass off at 8:34
this reminds me of old school Elliott Hulse/Strength Camp. please don't become what he is now
what is that
A fucking nutter
Ha ha so true . He used to be the man. Now he plays hopscotch in his backyard. That’s what yoga will do to you . Be warned
@@stephenpeter8350 Had a gym full of powerlifter and pro-am fighters with the same mindset.
Until I offered free classes three times a week. Started with six guys giving it a go, and wound up with 23 swearing by it. Done right it's an incredibly easy way to kill fat, increase mobility, and up your strength / co-ordination.
Also a lifesaver if you've been at it for years and you're torn up.
@@stephenpeter8350 I've been doing yoga for a year now and I am fine. Ik you're joking but there's people who'll take this seriously. Idk what happened to Elliot tho. Don't dislike what he is now but not very interested either.
I like the white board style you're using. It helps make it easier to follow in my opinion. Keep up the quality content!
Yes, more please. Great channel, definitely one of the best there is.
I gotta teach you what moment arm means my dude. Lol.
I'm confused. you said keep arms at 90 with bar yet when bringing it down keep arms in?
Thank you for this detailed video. The part about the elbows being just slightly in front of the bar is especially helpful and something that I had not seen in many other videos on bench press.
White board is definitely helpful!
I love how you make everything so clear and easy to understand. I'll definetly have this in mind the next time I bench press. I also love the board :D
I actually disagree with this. In theory, yes, a straight line may be the most efficient way to move a weight most of the time. But by putting your elbows in front of the bar rather than directly under it (even if it is only a little bit) will put a lot of sheer stress on the joint, especially due to the eccentric. The bench press should be an arching motion rather than a straight line
Greg Nuckols also disagrees to some extent. He doesn't say it should be an arching path, but he doesn't say it should be one straight line either.
strengtheory.com/bench-press-bar-path/
There's a link. I'd be interested to know what Alan thinks of it too if he sees this.
+Vecnoran Omar isuf did a video recently and in it he showed the bar path for a few elite lifters. They were all curvy arches on the way up.
Siege Perilous In the article I linked, Greg uses a study that shows something pretty similar. I think he simplifies the slight curves they have, which are inconsistent, into two lines, which you see in about all of them.
I'm assuming the idea is that the two straight lines are easier to imagine when you're actually performing the lift. I think Alan's one straight diagonal line might get the same results.
Le Bench Press
love these sessions and your explanations are great. Thanks Alan!!!
Man, Thrall I gotta say that the fix I needed was right here in this video right off the bat. Exactly what I needed. Thank you SO much.
How much can your beard bench press?
More than your mom