I was at a wall in my bench press at 60kg for the longest time until I first watched this. The next day I went to the gym and actually tried what he was saying and I instantly added another 20kg to my bench with leg drive. this was 1.5-2 years ago I'm now at a 1RM of 130kg and I owe a lot of this to dave tates bench instructionals.
P2K eSports not neceserally leg drive is a factor in the bench it accelerats the bar from the bottom but unless you have strong delt and triceps your not gonna lock out also the bar path and diet aswell as the correct program and progression
Fat Pack Shortcuts I'm at the same spot Man! At the 60kg or like 64ish spot. I haven't been able to move up for months. I just now found out about leg drive though.. so.... My feet placement was all off. I never used leg drive
9:04 It was actually NBA player Manute Bol who came up with the expression "my bad". He didn't have very good english, so when he made a mistake that was his way of apologizing. His teammates found it endearing and started saying it too, and it just spread from there.
Thank you Mr Tate sir! After watching this maybe five times and say two chest days later I can say I have it ! I even increased my weight by 30 plus kgs wow ! Sir thank you !!!
I have been having shoulder issues while bench pressing. After talking to a couple trainers, basically my form sucked. I watched this video today, and I am doing everything wrong. Good video, need to watch some more videos to try to start correcting the issues.
Bruh....dude just cleared up 2 issues with my bench. I'm 6'7" so my elbows and ROM are crazy factors but that method on finding tightness was awesome...
This was awesome. No BS, just simple to the point POWER...... THIS IS WHAT I've been looking for.... I've just took some notes am already excited to tweak my bench!!! Thanks Mr. Tate for this information!!!!!
Awesome tutorial. It always starts with technique. I've seen SOOOO many videos and Mr. Tate has taken the time to explain it fully. Extremely educational. Thank you.
This is a good video and it improved my form..it would be better if it had an overhead camera view from the front instead of just the sides, to clarify the technique better
Hey nobody said you had to watch or agree with it. But for those that are looking to move to elite status in powerlifting this is rock solid information. You
Thanks a lot for the video. I like your straightforward approach to instruction. I wish you would do the video with a t-shirt so I could see the elbows a little more clearly. How often is too often to train bench press? Is it ever ok to train for more than 5 reps with a movement like this? Thanks again.
@gallya I feel you man. Been watching all Dave Tate´s videos for benching and taking notes and tonight it was time to put it to the test! Increased 20kg! And i got a pump in my chest that ive NEVER EVER felt before! Ive been benching wrong for 8 months! I throwed away 8 months of training!!! FUCK! I always felt like my shoulders and triceps worked harder then my chest doing benchpress but not anymore:D. Keep up the good work! DAVE TATE ROCKS! PLS ADOPT ME!
Hi there I'm glad I found your video I think my benching technique sucks I will try and take your tips on your video I will watch it over and over until I get the technique thanks Dave. tate for all your tips
Are people really shocked that a Powerlifter seems angry? He literally pushes giant weights for a living, and makes sure that gym newbies don't crush their fucking throats.
hey Dave great information. Can you teach me the proper technique to benching. Ive never had any real coaching or training on my bench press, an this could be the reason im struggling with my bench press. if you can help i would really appreciate it. thanks
This guy explains very well. What he forgot tho, is that some people bench with their arms all flared out. Like from the shoulders, I can see their arms flaring out 90 degrees, when they should be 45-60 degrees.
Some federations don't allow it. I switched to the thumb wrap grip and found it actually feels better. I don't wanna say suicide grip is unsafe but there's a little more room for "oops" when you're thumbs not holding it. Bars can slip, skulls can't support that weight.
@cozoner You reduce the range of motion. Most people have to much range of motion when benching and that can cause you to do damage to your elbows, etc. if you do not have perfect form. When you arch your back it allows you to press with a lot more power as well.
The only way you can do this is by having your elbows flared out further which puts much more pressure on your front delts. The slightly curved path promotes the triceps, chest then the delts.
Is there an advantage to not wrapping your thumbs around the bar? I've heard that's the kind of grip you use when doing an overhead press and it's said that it somehow helps. Just wondering if that's true for the bench press.
He's very mean in some spots but I don't blame him. This is VERY informative and gives some AMAZING ways to view this exercise (i.e. pushing yourself into the bench).
When he's demonstrating the two forms at 7:58, is he saying you should have your elbows that low and have a lot of distance on the bench, or you should shorten the distance and do it like at 8:22?
@AngloSaxonMMA Even though this video is completely about how to bench to your maximum limit he also states that by keeping the back flat and lowering in a straight line to the chest places a high stress on the shoulders. I doubt any strength coaches would disagree with that. The way around it is to use dumbells or to use a slight angle of incline or decline.
not for increasing strength and weight lifted, in competition you would be sabotaging yourself by increasing ROM. but if you bench for a fitness purpose, you don't need to arch as much, but still do it will make it more safer, even light weights can pull a muscle.
Dam, thanks for this Vid didn't give a fuck about if you were rude or whatever I don't care just want to here it straight forward so I can do it right reminds of one my football coaches back in High school Straight to the point no non sense.
you're obviously not very bright. Dave is one of the greatest powerlifting coaches of all time and strong enough to tear you in half. the fact that he's willing to share his vast wealth of knowledge with anyone willing to listen, without charging a single penny, shows he isn't much of a prick at all.
What is he doing different when he lowers his elbow down below the bench and when he lowers it slightly higher than the bench? Because both of the times the bench touches his body.
I believe the issue people have with Dave, and his attitude, is intolerance. Take what, and how he says it with an open mind. He means well. I think instead of arrogant, a proper word would be "authoritative". Its a mentality used in the military also.
I am a teenager just started taking the body work out more seriously. I honestly suck at bench press so much. Like I can do 80lb? However, I do find it easier with a dumbbell, I don't know why. I can do far more reps with dumbbell 45 lb each side. WIth a barbell, I always seem to lose the balance, and wiggle, and my arm doesn't even seem to struggle like it doesn't shake, when I am doing db it does.
i caught a mistake! if you drive the bar in a / angle back towards the rack, you are pushing the bar so much further! if you go straight | up it will be less distance!
This form is for a geared bench (with shirt) not bad advice at all, but he is saying the J rule, that's for bringing the bar to your upper belly, for RAW bench your gonna want the bar pressed straight and put right below the nipples, but not bad advice at all, good job Dave!
@420nietzsche "My bad" came from Manute Bol, the NBA player from Sudan. He didn't know english pretty well, that's how he said he was sorry when he made mistakes.
Even if you're lifting as a bodybuilder there's a lot of benefit to benching, squating, and deadlifting like a powerlifter. If you're going to do these exercises you might as well use the technique that allows you to use the most weight.
Look at your legs, your foot stance. keep your body stable. keep your head straight. do not look side to side with the bar whn you're benching. keep your body TIGHT
The point about losing tightness in the traps when unracking the bar was such golden advice. Thank you !
I was at a wall in my bench press at 60kg for the longest time until I first watched this. The next day I went to the gym and actually tried what he was saying and I instantly added another 20kg to my bench with leg drive. this was 1.5-2 years ago I'm now at a 1RM of 130kg and I owe a lot of this to dave tates bench instructionals.
All because of leg drive? I'm at the very same spot at the moment please relpy!
P2K eSports not neceserally leg drive is a factor in the bench it accelerats the bar from the bottom but unless you have strong delt and triceps your not gonna lock out also the bar path and diet aswell as the correct program and progression
Tyler Durden i thought self improvement was masturbation?
Fat Pack Shortcuts I'm at the same spot Man! At the 60kg or like 64ish spot. I haven't been able to move up for months. I just now found out about leg drive though.. so.... My feet placement was all off. I never used leg drive
I could watch Dave Tate talk about the bench for days
Probably the best video on bench press I've ever seen. The whole keep your elbow under your wrist thing is what gave me a wake up call.
Damn, that 9 minutes went by fast! I would have watched Dave Tate here for another 30 minutes easily!
just added like 12 lbs to my bench in 10 days by following this. You're great Dave
12 years old. Still great info
I was using the wrong way to bench and i hurt my rotator cuff. Now i went back and follow what he said in this video. You were right Mr. tate. my bad
Noob
@@flatwall4569 bro i got a notification from a comment 10 yearz ago. thats crazy im still alive today. have a blessed weekend my G
Still my favorite bench video after all these years…by far.
great video, its helped my sixteen year old son blow trough technique errors and opened his eyes, good job man!
"Fuck I hate this…" haha… great
9:04 It was actually NBA player Manute Bol who came up with the expression "my bad". He didn't have very good english, so when he made a mistake that was his way of apologizing. His teammates found it endearing and started saying it too, and it just spread from there.
Great coaching! Body tension as in squatting & DL, wrist, elbows and bar travel
path- thanks so much!
Thank you Mr Tate sir! After watching this maybe five times and say two chest days later I can say I have it ! I even increased my weight by 30 plus kgs wow ! Sir thank you !!!
This helps so much, this guy is really no bullshit and gives amazing advice. A real pro.
He must be a joy to hangout with. Kickass coach I'm sure though. You got to have a no non sense type person to train you.
-This is some of the best bench instruction I have ever seen.
I have been having shoulder issues while bench pressing. After talking to a couple trainers, basically my form sucked. I watched this video today, and I am doing everything wrong. Good video, need to watch some more videos to try to start correcting the issues.
Bruh....dude just cleared up 2 issues with my bench. I'm 6'7" so my elbows and ROM are crazy factors but that method on finding tightness was awesome...
Was just linked to this video. VERY glad I watched this. Thanks, Dave!
This was awesome. No BS, just simple to the point POWER...... THIS IS WHAT I've been looking for....
I've just took some notes am already excited to tweak my bench!!! Thanks Mr. Tate for this information!!!!!
A few beers went into this one.🤔😉👍
Love it! DAVE looking loose fast, relaxed and powerful
He!'s got a skinful of piss here.
Still stronger and more knowledgeable than 99% of the earth's population.
A rare video of Dave before Monster Energy drinks
Does this bloke have any other videos? I like his style of teaching
Awesome tutorial. It always starts with technique. I've seen SOOOO many videos and Mr. Tate has taken the time to explain it fully. Extremely educational. Thank you.
This is a good video and it improved my form..it would be better if it had an overhead camera view from the front instead of just the sides, to clarify the technique better
There is a ton of shit to think about on the bench. Had to practice thinking. Thanks for the help.
Don't say "My Bad" around Dave. Got it!
Dave, cheers from Canada! That bench looks like warfare!!!
kickass. I had no idea I was doing it so wrong. Thanks
i need to start watching this everytime i bench. my shit is getting really weak!
Dave Tate is the best
amazing. this guy knows what he's talking about. never heard it explained that way
Hey nobody said you had to watch or agree with it. But for those that are looking to move to elite status in powerlifting this is rock solid information. You
Dave Tate has an excellent bench series where he breaks downs everything on the bench. It is probably on Elite FTS
Dave Tate just saved my fucking life.
Best explanation I've come across
me bad
Thanks a lot for the video. I like your straightforward approach to instruction. I wish you would do the video with a t-shirt so I could see the elbows a little more clearly.
How often is too often to train bench press? Is it ever ok to train for more than 5 reps with a movement like this?
Thanks again.
best advice ive ever heard thank you so much
Excellent video!
Very sound advice
@gallya I feel you man. Been watching all Dave Tate´s videos for benching and taking notes and tonight it was time to put it to the test! Increased 20kg! And i got a pump in my chest that ive NEVER EVER felt before! Ive been benching wrong for 8 months! I throwed away 8 months of training!!! FUCK! I always felt like my shoulders and triceps worked harder then my chest doing benchpress but not anymore:D. Keep up the good work! DAVE TATE ROCKS! PLS ADOPT ME!
Hi there I'm glad I found your video I think my benching technique sucks I will try and take your tips on your video I will watch it over and over until I get the technique thanks Dave. tate for all your tips
Franco Farinon watch Mark bells videos they work like fuck! My set up is solid, tight and use every muscle in my body.
great stuff here. Thanks for the wisdom
Are people really shocked that a Powerlifter seems angry? He literally pushes giant weights for a living, and makes sure that gym newbies don't crush their fucking throats.
Dave Tate is the man!!!
Thank you for the video.
Great vid.
Great video
Great vid!
Thanks Mr Tate for giving me a max bench today
Outstanding suggestions on the key points of benching. Pay fucking close attention, guys!
Best/ most helpful video ever!!!!! Game changer
You the man Dave!
Thanks Dave
hey Dave great information. Can you teach me the proper technique to benching. Ive never had any real coaching or training on my bench press, an this could be the reason im struggling with my bench press. if you can help i would really appreciate it. thanks
This guy explains very well. What he forgot tho, is that some people bench with their arms all flared out. Like from the shoulders, I can see their arms flaring out 90 degrees, when they should be 45-60 degrees.
he's saying you should shorten the distance. and in the first example he said the elbows going that low puts stress on the shoulder joints
dave is my man
Some federations don't allow it. I switched to the thumb wrap grip and found it actually feels better. I don't wanna say suicide grip is unsafe but there's a little more room for "oops" when you're thumbs not holding it. Bars can slip, skulls can't support that weight.
awesome advice.
really helpful video
An that's why I have an AC Joint sprain. My elbows go way past the bench. Got to work on my technique.
At 5:44 he mentions that he will show a foot out position but he never shows it. Anyone know where I can find that?
It's the exact same, he does it a bit later when he shows the average gym user pressing
@cozoner You reduce the range of motion. Most people have to much range of motion when benching and that can cause you to do damage to your elbows, etc. if you do not have perfect form. When you arch your back it allows you to press with a lot more power as well.
The only way you can do this is by having your elbows flared out further which puts much more pressure on your front delts. The slightly curved path promotes the triceps, chest then the delts.
thank you so much
is this a technique youd use just for power lifting? meaning will this build muscle as well or just strength, or both?
Great tutorial.
He's right, it is a stupid phrase. Great advice!
Is there an advantage to not wrapping your thumbs around the bar? I've heard that's the kind of grip you use when doing an overhead press and it's said that it somehow helps. Just wondering if that's true for the bench press.
He's very mean in some spots but I don't blame him. This is VERY informative and gives some AMAZING ways to view this exercise (i.e. pushing yourself into the bench).
When he's demonstrating the two forms at 7:58, is he saying you should have your elbows that low and have a lot of distance on the bench, or you should shorten the distance and do it like at 8:22?
@AngloSaxonMMA Even though this video is completely about how to bench to your maximum limit he also states that by keeping the back flat and lowering in a straight line to the chest places a high stress on the shoulders. I doubt any strength coaches would disagree with that. The way around it is to use dumbells or to use a slight angle of incline or decline.
not for increasing strength and weight lifted, in competition you would be sabotaging yourself by increasing ROM. but if you bench for a fitness purpose, you don't need to arch as much, but still do it will make it more safer, even light weights can pull a muscle.
Dam, thanks for this Vid didn't give a fuck about if you were rude or whatever I don't care just want to here it straight forward so I can do it right reminds of one my football coaches back in High school Straight to the point no non sense.
you're obviously not very bright. Dave is one of the greatest powerlifting coaches of all time and strong enough to tear you in half. the fact that he's willing to share his vast wealth of knowledge with anyone willing to listen, without charging a single penny, shows he isn't much of a prick at all.
I love this guy
this guy is awesome
What is he doing different when he lowers his elbow down below the bench and when he lowers it slightly higher than the bench? Because both of the times the bench touches his body.
I believe the issue people have with Dave, and his attitude, is intolerance. Take what, and how he says it with an open mind. He means well. I think instead of arrogant, a proper word would be "authoritative". Its a mentality used in the military also.
I am a teenager just started taking the body work out more seriously.
I honestly suck at bench press so much. Like I can do 80lb? However, I do find it easier with a dumbbell, I don't know why. I can do far more reps with dumbbell 45 lb each side.
WIth a barbell, I always seem to lose the balance, and wiggle, and my arm doesn't even seem to struggle like it doesn't shake, when I am doing db it does.
Dave Tate is right on the money. watch the way Scot Mendelson benches. follows the same rules. This is why we must take our advice from pro lifters.
Just watched this Vid again lol he is got to be related to my old Coach.
Shit now i know why my fucking left shoulder hurts, every time i bench thank you dave
My technique rocks, it's solid.
i want this guy to be my trainer!
i caught a mistake! if you drive the bar in a / angle back towards the rack, you are pushing the bar so much further! if you go straight | up it will be less distance!
damn i like this guys response!!
You too, my man
if u arch your back like that wont you limit the range of motion? i always hear people say use full range of motion
This form is for a geared bench (with shirt) not bad advice at all, but he is saying the J rule, that's for bringing the bar to your upper belly, for RAW bench your gonna want the bar pressed straight and put right below the nipples, but not bad advice at all, good job Dave!
If I touched below my nipples I'd grind my shoulders down faster than shit lol
Wrong. The best raw lifters DO NOT bench in a straight line.
Good stuff
@420nietzsche "My bad" came from Manute Bol, the NBA player from Sudan. He didn't know english pretty well, that's how he said he was sorry when he made mistakes.
Even if you're lifting as a bodybuilder there's a lot of benefit to benching, squating, and deadlifting like a powerlifter. If you're going to do these exercises you might as well use the technique that allows you to use the most weight.
doing this made the pain in my AC joint go away entirely. it had been there for over a year and a half prior. nothing else helped.
wow..I learned a lot.
Look at your legs, your foot stance. keep your body stable. keep your head straight. do not look side to side with the bar whn you're benching. keep your body TIGHT
logic for the win!