I don't do any of these mistakes because I've watched yours and isratael's videos. I'm only 3 months in and your videos and guides have helped alot! Thank you
@@tiltedbybox6118 This is what frustrates me the most, its such a simple instruction and they can't follow it. How do these people function in their lives...?
They haven't "stopped" it, bud. It just takes a ton of time to create. You short-attention-span bozos have become so addicted to short form content that you forget how much time content creation takes.
@@GustavRexThere's less time in between the two most recent exercise ranking videos than there is in between the most recent ranking video and today. Dude is just expressing how much he likes those videos and wants to see more of them. Chill. Also if he's talking about how much he wants more long form content, doesn't that prove he's the opposite of what you're portraying him as? Your attention span doesn't seem the greatest either when you can't even finish your comment.
@@Lightwave589 I never understood that, and hate when spotters do it to me. Why waste all that energy struggling to maybe get a rep? I can stimulate more hypertrophy by getting spotted through 3 or 4 more reps.
@@Scion15 you're saying you hate when spotters spot you how you're supposed to be spotted. it's on you to communicate to the spotter that you don't want to be conventionally spotted and you want them to help you with your reps. also going beyond 0 RIR does not stimulate more hypertrophy, you're just causing unnecessary muscle fatigue that you would need to take longer to recover from, you're not gaining more muscle going beyond 0 RIR lol. muscle hypertrophy stimulus is from involuntary slowing of muscle contraction and going 1-3 RIR is already achieving a very optimal muscle fatigue to muscle hypertrophy stimulus ratio.
Guilty to a degree of the 1st remark. I get 75~85% deep in as I feel the best resistance contracting back up, and on the 3rd remark - I definitely have felt "wrong" at times when I've pushed it way out. I definitely could tell when my forearms and elbows start being pulled down towards my legs 😅. Appreciate the refresher Jeff
@@liamlifts appreciate the support dude 🙌 I was over conscious of starting a bad habit of pushing with my chest I guess. And naturally now I lean towards dumbbells, and there I dip my elbows all the way down.
I'm surprised you didn't mention arching your back at all! Arching your back and putting your shoulder blades into retraction has a few upsides and downsides; Upside 1: You get a better stretch on the pecs, so more stimulus. Upside 2: You get more lat tension, thus more stability and ability to produce force and thus more stimulus. Upside 3: You put your shoulder into a "safer" position (which just means you can withstand comparatively more volume before an overuse injury), thus the potential for growth is higher. Downside 1: Downside 2: Downside 3:
Downside 1: Arching your back gives you a shorter range of motion and less stretch in the pecs, not more. Downside 2: Arching your back gives you more stretch in your shoulder joint.
@@Anonymous-sb9rr I think it depends on if you lift your chest a lot. I'd have to lift with you to understand properly, but maybe try (instead of lifting your chest/ arching your back) using your lats to stabilize your torso more while trying to keep your trunk fairly flat. Hopefully that gives a good idea? Again, would need to lift with you in order to properly workshop it, but good luck bro! Do what gives the most stimulus!
I do dumbbell presses which sucks for overload progression but I feel also helps prevent the first two for me but I am guilty of the last one slightly 😂😂
That's a form issue. Pack the lats, pack the scapula, protect your shoulders. If this puts too much strain on your shoulders, your elbows are probably flaring or you're not packing your lats and scaps.
@@FlarkusChunswen About the elbows, I don't have to do the entire bench with them closer to my body, right? Can I let them a little wider in order to obtain more range of motivon, or in this case it'll be using too much my shoulders?
@@FlarkusChunswen I actually cant bench without flaring a lot. Benching "normally" really hurts my shoulders always, which sucks because Im way stronger when Im tucked and shoulders arent so abducted. This also forces me obviously to bring the bar higher on my chest and thats essentially what helps relief any pain I might had.
Man ... Lol. I can't say much cause I don't bench right now. I do all home work outs, lots of dumbbell presses. On day I'll go to a gym, I'm just strapped cause all my funds go to my kids, and my martial arts. Good stuff man, I appreciate all the tips.
Actually there’s a study shows that half-rep bench press actually help target chest and triceps more than full rage of motion keeping your muscles fully engaged without the potential resting on the chest.
I also concur. I use to make fun of people and then realized I was wrong. If your body building and size is the goal, those half range are a killer excersize.
Yes and iv seen some power lifter saying it prevents you from possible injuries. Full reps make my triceps tendon hurt so I switched to other chest exercises and surprisingly after half a year of from bench I did a new pr on bench when I tried it lmao...
How the hell are you doing your reps if you're getting enough rest in the bottom position for it to reduce your muscle engagement????? You should only lightly tap your skin, if your rib cage is supporting the bar at all, you've gone too far. Do you mean the bottom half of the motion? That would make sense because it's consistent with the studies about muscle grown from exerting force in a stretched position. But if you mean the top half of the rep then I call cap on the chest growth. That's basically isolating the tricep portion of the motion and eliminating any chest stretch.
@@xitaris5981 i didnt completely mean half reps but more of 3 quarter reps I would say. If I had to put an example. Some people take that thing you put on squat barbell that kinda pillow like thing that makes it less painful for your neck. And they put it on their chest when they do bench-press. That kinda reps im talking about. Its less painful for me to do those kind of reps because when i get completely to the bottom my triceps tendon is clicking and hurting afterwards. I exchanged bench press with dumbells and it was way more comfortable and less painful for me so... But when I do bench i dont do full reps anymore. I used to do bench-press for years but after that triceps tendon thingy I had to do the this kind of rep wariation.
the first one you got me but recently i started improving my ROM so i can say that now my bench press it's pretty decent. However huge shoutout to you big man that always motivates me to keep up the good work, and so i hope you'll continue to do.
@@Scientist287except they do and Dr mike himself says so. having proper form forces ur body to activate as many fibers in ur chest as possible since the stability and ur chest sticking out from the arch (which also reduces your injury but we know that) allows u to have a deeper stretch for ur chest as long as the arch is not overdone
My fave thing for the third tip is to adjust the bench to line up with something on the ceiling! Lights, vents, whatever. That + watching the angle your arms go keep my motions fixed and consistent
Thanks man! Straightforward, quick, & informative! My form is always 50-50 bc of the pressing & I think I was pressing out a little bit bc I would hit my jhooks, thanks a million!
This is great advice for bodybuilding if you want to build a big chest and get it to be strong, but for power lifting the 4th tip would be leg drive, it improved my bench by 28kg in a little over 8 months
This is why I love my smith machine bench. Makes form harder to mess up and has the backwards angle already. Plus, I can push myself much harder than a regular bench.
@@Rory626except it doesn't? he just said his smith machine is the type that tilts slightly to the back, meaning he can bring the barbell to his lower pecs and press to where his arms are vertical, and even if the smith machine was completely vertical, Jeff said it's okay to press vertically and not up and back like his smith machine allows
NAAAAHHH BRO THANK YOU FOR THIS VIDEO ME I SCORED A HONEST 0 it’s taken years of practice and knowledge to do so but this video is definitely for the younglings. God bless and keep lifting
1 - I touch my chest with the bar 2 - I never have a spotter, no need 3 - I always bench straight up and down 4 - My bench press is the golden standard
Thanks for explaining about the spotting. Some guy asked me to spot him at the gym and didn’t say anything. I literally have no idea what to do so I’m just staring at the bar. Praying to God he doesn’t need me to touch it.
Jeff please make another Tier-List Video (Shoulder, Glutes or Abs etc.). I really appreciated the last ones. My hole Trainingplan is based on those Tier Lists💪👍
I benched without a spotter a couple weeks back, realized i was gonna lose it so i started yelling help, but nobody came 😭 i safely bailed and only my finger got crunched. Thankfully a dude that was approximately the size of a house came up and picked up the bar and offered to help if i needed it, i appreciate him being the only homie to come help while i nursed my hand
I’ve also learned to stop locking out on all my exercises to promote more growth and promote less joint pains(plz make a video validating this argument for me)
For me, bench pressing with a barbell only brought me tons of problems, main ones being wrists instability and lack of pec stimulus... bench pressing with dumbbells though, are definitely my way to go in my chest days
0 because you guys put out good info, and I could start with pretty good form from day 1. Full depth with control, no spotter because I am in a garage gym, and my bar path is either straight up and down, or a slight diagonal up.
Dude! I always do the third cue but I was convinced I was wrong because people always say you should keep your elbows in to your sides. The correct way feels best
Ticked the rack thing. I think positioning myself in a good unracking and then benching position is literally my biggest issue with bench pressing. It's why I primarily do dumbells, hard to mess it up there
My biggest mistake was not taking the time to pinch my shoulder blades prior to grabbing the bar. Once i figured that out, my pecs started activating more and my shoulders were removed from the equation. Instantly upped my max bench by 20lbs.
Personal opinion and you can try it if you want. What I like to do with my bench press is alternate the angles. You'll do one set pressing out away form you then one set straight up and down and then one set pressing it in an arc till it's over your face and back down over the chest. Each one is its own set.
My 20s and 30s I went to my chest. Then I got sick of all the shoulder blade pain. Now I go slow, stop two inches above my chest. No more pain. Don’t listen to people who think it is one size fits all. Listen to your body.
I always touch my chest. I always bench in the power rack with spotter arms, and I don't use a human spotter. I always push the weight up and back: it goes from about chin to sternum on the way down, and then sternum to chin on the way up. I absolutely crushed these three points. Maybe I don't get a "past failure rep" with the help of a human spotter, but it's all on me to lift that weight, and I give it my full effort. Sometimes, that 5th rep gets pretty wild, especially on the 5th set: but I keep my form solid and I push as hard as possible.
no.2 can be easily counteracted by the spotter saying "all you bro". when he recites this spell all the pump goes from his biceps and flows into your chest. reciting the spell multiple times compounds the effect.
Watching this made me realize I def do the third thing when I do close grip bench. I make incline press (db, bb, smith machine) my main pressing movement because it feels better on my shoulders but i want to try and hit a flat movement, but i never knew why it felt more awkward than when I used to flat bench and now i know why lol
Spotter touching the bar depends. If I’m going for full ROM reps, controlling both parts of the movement, with a specific goal in for that set.. then yes. Don’t touch the bar unless I tell you too. Otherwise, spotters supporting the pushing part of the movement, and not assisting the lifter during the eccentric, can be a serious change up for more advanced lifters. Whether it’s hammering out pump reps at the bottom of the movement where the chest is stretched, or full ROM eccentric control under extreme load, or hitting the muscle as hard as possible - pushing through fatigue to the last drop of energy that can be produced, spotters touching the bar in specific scenarios is essential to my ideal lifting.
talk about the j motion for bench pls 😔 I can’t go on here say my experience or accomplishments. but please. the j motion helped me so much in competition to visualize the bar motion on bench
I remember thinking bar paths has to be straight and "fixed" my bench by pressing forward just to find out not too long after I'm suppose to make it slightly overhead.😭
Probably when I first started doing bench presses I did the 3rd one (I make myself redo reps if I don’t touch the chest for sure), but I’m proud to say I try to do angled presses so I’m going back rather than forward.
I'm going to shock everyone with a statement, but not going down past parallel, does not matter in the least. Make sure you're feeling it in the targeted muscle, progressively overloading, going to failure, and being consistent. Not too much else matters
Just found out my bench form is lit af
I literally had the same reaction
??? that does not make sense
Yo same
Facts!
Same
Bro pulled out a 7 ft tall guy out of his inventory
☠️ong
Refused His horse pocket
@@toast6375”a h-ose pok-et? What, the fuck is a hoOse po-ket?”
How he acquired his second spotter seemed more interesting though.
And also apparently Jeff is 5’5”? I mean I knew he was short but damn.
Woke up having a good day until I was found guilty of violation #3 of the Jeff Nippard code of benching.
Don't stress. I'm pretty sure RP says going out in front some is more natural for some people and actually better for those people. Me included
😂😂😂
@@jackandrews8420 Yup me too and my chest is destroyed for days when I'm done
Me too.
Don't think so.. maybe you're confusing it with where the bar touches your body@@jackandrews8420
I’ve been benching with a slight forward direction for 2 years.. the more you learn. Thanks Jeff!
how even, it would just drop on your belly if you did
Slight forward, not a 45 degree angle lmao.
I don't do any of these mistakes because I've watched yours and isratael's videos. I'm only 3 months in and your videos and guides have helped alot! Thank you
Keep up the good work!
Keep on progressing man! I believe in you 👊
Good shit bro, keep it up
Your gonna get jacked
Don't watch them, they're both so overrated and full of nonsense
The spotter shouldn't touch the bar unless I'm actively dying.
Yeah but most people don't get that even after explaining it.
Even then, I'm sure I got it
@@tiltedbybox6118 This is what frustrates me the most, its such a simple instruction and they can't follow it. How do these people function in their lives...?
Exactly, spotting is for safety, not for help in your reps. If you need help then lower the weight, easy.
Don't let my reps be in vain unless you see a vein 💪🤣
Secret to avoid number 2, let Death himself spot you, and no one else.
How sexist to assume Death is a he (jk)
@@LeanAndMean44 algeria might be present
he's definitely gonna be there if I fail a pr attempt
Me always
or use a rack...
Can u please resume your muscle group ranking series 🙏
For me, that's what puts me off actually following him, instead of just "checking in". He doesn't finish off things, all the time.
Probably still recovering from the first few 😂
They haven't "stopped" it, bud. It just takes a ton of time to create. You short-attention-span bozos have become so addicted to short form content that you forget how much time content creation takes.
@@GustavRex look whose talking
@@GustavRexThere's less time in between the two most recent exercise ranking videos than there is in between the most recent ranking video and today.
Dude is just expressing how much he likes those videos and wants to see more of them. Chill.
Also if he's talking about how much he wants more long form content, doesn't that prove he's the opposite of what you're portraying him as? Your attention span doesn't seem the greatest either when you can't even finish your comment.
That 7 foot guy benching 2 plates is really impressive
"And it's your responsability to tell them".
This is very important. Never blame the spotter.
The part about it being your responsibility to tell the spotter when to help is great
Lol if the bar isn’t moving or/is neutral, you don’t want your spotter to help you with it, only if it is falling on you
@@Lightwave589who is saying otherwise
Yeah except some people are so thick skulled that they don't get it and still help too early or too much. Sure they are keeping you safe, but c'mon.
@@Lightwave589 I never understood that, and hate when spotters do it to me. Why waste all that energy struggling to maybe get a rep? I can stimulate more hypertrophy by getting spotted through 3 or 4 more reps.
@@Scion15 you're saying you hate when spotters spot you how you're supposed to be spotted. it's on you to communicate to the spotter that you don't want to be conventionally spotted and you want them to help you with your reps. also going beyond 0 RIR does not stimulate more hypertrophy, you're just causing unnecessary muscle fatigue that you would need to take longer to recover from, you're not gaining more muscle going beyond 0 RIR lol. muscle hypertrophy stimulus is from involuntary slowing of muscle contraction and going 1-3 RIR is already achieving a very optimal muscle fatigue to muscle hypertrophy stimulus ratio.
I have never seen anybody do any of these things
My brain:”you train at home”
Me:”stfu”
Yeah I had to have my 10 year old and 5 year old help me squeeze out from under the bar once 😅
Same
@@preythemantis5731no safety bars or spotter?
That tall dude's ROM is impressive af
At least for one rep 😊
Hey thanks man! Aha
@@7footguy hey im only 6'6, but its cool to see other tall guys doing it!
Motivates me to pick it up again and go at my own pace!
@@viktorbirkeland6520 you’ve got this brother! You’re plenty tall and capable, I believe in you man.
cringe
Bro that chick was jackedddd
Holy Shit!
it’s female Alex eubanks
Death by snu snu
Who is she
Steroids
3 was never a problem. 1 is, sometimes. Sometimes going all the way down even on light weights gives me an unholy stretch.
That girls buffed 😮💨
It's steroids
Guilty to a degree of the 1st remark. I get 75~85% deep in as I feel the best resistance contracting back up, and on the 3rd remark - I definitely have felt "wrong" at times when I've pushed it way out. I definitely could tell when my forearms and elbows start being pulled down towards my legs 😅. Appreciate the refresher Jeff
Of course youll feel more resistance at the 80% mark, bringing it down more will still maximise your hypertrophy
bring it all the way down man once you get used to it you will eventually beat the numbers you have with the 3/4 reps
@@liamlifts appreciate the support dude 🙌 I was over conscious of starting a bad habit of pushing with my chest I guess. And naturally now I lean towards dumbbells, and there I dip my elbows all the way down.
@@cowflick1180 Do you have a source for this? Because the latest studies on partial reps seem to indicate otherwise.
@@broccoli-dev Which studies did you look at? Can't ask for a source and not give your own whilst saying "latest studies say this"
I'm surprised you didn't mention arching your back at all!
Arching your back and putting your shoulder blades into retraction has a few upsides and downsides;
Upside 1: You get a better stretch on the pecs, so more stimulus.
Upside 2: You get more lat tension, thus more stability and ability to produce force and thus more stimulus.
Upside 3: You put your shoulder into a "safer" position (which just means you can withstand comparatively more volume before an overuse injury), thus the potential for growth is higher.
Downside 1:
Downside 2:
Downside 3:
Downside 1: Arching your back gives you a shorter range of motion and less stretch in the pecs, not more.
Downside 2: Arching your back gives you more stretch in your shoulder joint.
@@Anonymous-sb9rr Which coach told you that?
@@sauceman2saucyboogaloo530 That's just what I can feel in my own body.
@@Anonymous-sb9rr I see.
@@Anonymous-sb9rr I think it depends on if you lift your chest a lot. I'd have to lift with you to understand properly, but maybe try (instead of lifting your chest/ arching your back) using your lats to stabilize your torso more while trying to keep your trunk fairly flat. Hopefully that gives a good idea? Again, would need to lift with you in order to properly workshop it, but good luck bro! Do what gives the most stimulus!
I do dumbbell presses which sucks for overload progression but I feel also helps prevent the first two for me but I am guilty of the last one slightly 😂😂
I've been struggling with my bench press lately; this video helped me identify what I've been doing wrong.
"You have the worst bench press in the world"
You know me so well.
Pressing the bar slight back seems to activate the front shoulder more than it should
That's a form issue. Pack the lats, pack the scapula, protect your shoulders. If this puts too much strain on your shoulders, your elbows are probably flaring or you're not packing your lats and scaps.
If you forearms are perpendicular to the bar it’ll happen automatically. You’re just dumb
@@FlarkusChunswen well said. Agreed. Likely elbow flare occurring would be my guess.
@@FlarkusChunswen About the elbows, I don't have to do the entire bench with them closer to my body, right? Can I let them a little wider in order to obtain more range of motivon, or in this case it'll be using too much my shoulders?
@@FlarkusChunswen I actually cant bench without flaring a lot. Benching "normally" really hurts my shoulders always, which sucks because Im way stronger when Im tucked and shoulders arent so abducted.
This also forces me obviously to bring the bar higher on my chest and thats essentially what helps relief any pain I might had.
Im guilty of pushing the bar forward. Gonna try slightly back, thanks man!
Thanks for making feel good about my bench reps just found out my form is immaculate
Man ... Lol. I can't say much cause I don't bench right now. I do all home work outs, lots of dumbbell presses. On day I'll go to a gym, I'm just strapped cause all my funds go to my kids, and my martial arts. Good stuff man, I appreciate all the tips.
Ya know ya boi doesn’t even have a spotter. If I die, I die. Passing with flying colors, big man 💪
Actually there’s a study shows that half-rep bench press actually help target chest and triceps more than full rage of motion keeping your muscles fully engaged without the potential resting on the chest.
Yep!
I also concur. I use to make fun of people and then realized I was wrong. If your body building and size is the goal, those half range are a killer excersize.
Yes and iv seen some power lifter saying it prevents you from possible injuries. Full reps make my triceps tendon hurt so I switched to other chest exercises and surprisingly after half a year of from bench I did a new pr on bench when I tried it lmao...
How the hell are you doing your reps if you're getting enough rest in the bottom position for it to reduce your muscle engagement????? You should only lightly tap your skin, if your rib cage is supporting the bar at all, you've gone too far.
Do you mean the bottom half of the motion? That would make sense because it's consistent with the studies about muscle grown from exerting force in a stretched position.
But if you mean the top half of the rep then I call cap on the chest growth. That's basically isolating the tricep portion of the motion and eliminating any chest stretch.
@@xitaris5981 i didnt completely mean half reps but more of 3 quarter reps I would say. If I had to put an example. Some people take that thing you put on squat barbell that kinda pillow like thing that makes it less painful for your neck. And they put it on their chest when they do bench-press. That kinda reps im talking about. Its less painful for me to do those kind of reps because when i get completely to the bottom my triceps tendon is clicking and hurting afterwards. I exchanged bench press with dumbells and it was way more comfortable and less painful for me so... But when I do bench i dont do full reps anymore. I used to do bench-press for years but after that triceps tendon thingy I had to do the this kind of rep wariation.
Always enjoy ur content, it’s so engaging.
the first one you got me but recently i started improving my ROM so i can say that now my bench press it's pretty decent. However huge shoutout to you big man that always motivates me to keep up the good work, and so i hope you'll continue to do.
As someone who's never done a bench press, I see this as an absolute win
I used to push the bar forward until I watched your short on how to bench press and fixed the bar path by pushing it back!! Thanks!!!
What about shoulder placements and back arch and leg drive?, I believe they are as important.
They are there for stabilization and security, but it isn't cheating unlike the 3 points in the video.
By reading the title I believe you’ll also find that this video is about it mistakes, rather than tips
Aside from shoulder placement, those things don’t help you for hypertrophy, they help you lift heavier weight though
Also breathing. Very important and common noobie mistake
@@Scientist287except they do and Dr mike himself says so. having proper form forces ur body to activate as many fibers in ur chest as possible since the stability and ur chest sticking out from the arch (which also reduces your injury but we know that) allows u to have a deeper stretch for ur chest as long as the arch is not overdone
An inch above the chest is most optimal for shoulder health.
My fave thing for the third tip is to adjust the bench to line up with something on the ceiling! Lights, vents, whatever. That + watching the angle your arms go keep my motions fixed and consistent
Thanks man! Straightforward, quick, & informative! My form is always 50-50 bc of the pressing & I think I was pressing out a little bit bc I would hit my jhooks, thanks a million!
i violated all 3
That girl is jacked
To be completely fair, sometimes people do super heavy eccentric work with weight that they can’t press and then have someone assist on the concentric
he is talking about the basic bench press exercise
Yeah but that's different
This is great advice for bodybuilding if you want to build a big chest and get it to be strong, but for power lifting the 4th tip would be leg drive, it improved my bench by 28kg in a little over 8 months
I am in the clear for all 3 mistakes coz I have been following your tips all along💪
This is why I love my smith machine bench. Makes form harder to mess up and has the backwards angle already. Plus, I can push myself much harder than a regular bench.
Are you trolling ?😂
Think ill have to try this i suck at balancing the bar regardless of how much it weighs
You are literally guaranteeing mistake #3 if you bench in the Smith machine bro 😂
@@AlmightyKevothats just an indicator you need to bench more until ur body learns how to balance it lol
@@Rory626except it doesn't? he just said his smith machine is the type that tilts slightly to the back, meaning he can bring the barbell to his lower pecs and press to where his arms are vertical, and even if the smith machine was completely vertical, Jeff said it's okay to press vertically and not up and back like his smith machine allows
NAAAAHHH BRO THANK YOU FOR THIS VIDEO ME I SCORED A HONEST 0 it’s taken years of practice and knowledge to do so but this video is definitely for the younglings. God bless and keep lifting
Good to see you didn't arch like hell like most people think is good form🎉
1 - I touch my chest with the bar
2 - I never have a spotter, no need
3 - I always bench straight up and down
4 - My bench press is the golden standard
I ticked none Jeff, because I watch a lot of your videos and Dr mike's, so I know what I'm doing💪😎😂
i used to bench on a smith machine and a little less than half way to my chest haha. now my form is perfect. benching 225 at 15
I just learned my middle school teacher taught me bench properly and i havent been spreading misinformation to others. This is a good day
Thanks for explaining about the spotting. Some guy asked me to spot him at the gym and didn’t say anything. I literally have no idea what to do so I’m just staring at the bar. Praying to God he doesn’t need me to touch it.
It's easy to forget that most people know nothing about weight lifting
Jeff please make another Tier-List Video (Shoulder, Glutes or Abs etc.). I really appreciated the last ones. My hole Trainingplan is based on those Tier Lists💪👍
I benched without a spotter a couple weeks back, realized i was gonna lose it so i started yelling help, but nobody came 😭 i safely bailed and only my finger got crunched. Thankfully a dude that was approximately the size of a house came up and picked up the bar and offered to help if i needed it, i appreciate him being the only homie to come help while i nursed my hand
I'm glad I do it all correctly. Only problem is I'm afraid to push myself because I workout at home and have no reliable spotter.
I’ve also learned to stop locking out on all my exercises to promote more growth and promote less joint pains(plz make a video validating this argument for me)
I'm impressed with myself noticed that a pushed the bar out about 9 months ago, the improvement made improvements
My form aight but that shit looked straight up bizarre when im doing it😭
For me, bench pressing with a barbell only brought me tons of problems, main ones being wrists instability and lack of pec stimulus... bench pressing with dumbbells though, are definitely my way to go in my chest days
0 because you guys put out good info, and I could start with pretty good form from day 1. Full depth with control, no spotter because I am in a garage gym, and my bar path is either straight up and down, or a slight diagonal up.
I had a good coach and I am glad to say that I do bench the way that you should as said in this video
I've definitely done #3 but it's usually only if I come down and back up too fast, never on purpose
All done! thank you jeff 😊
The bar path maybe loose and I'll improve it
Thanks for the correction
Dude! I always do the third cue but I was convinced I was wrong because people always say you should keep your elbows in to your sides. The correct way feels best
You should also mention the wrists (keep them vertical instead of bent)
Ticked the rack thing. I think positioning myself in a good unracking and then benching position is literally my biggest issue with bench pressing. It's why I primarily do dumbells, hard to mess it up there
I do the third one and I didn't even realize it until I sat and thought about it for a minute. That will be corrected, thank you sir!
No, some of us are older and have shoulder issues, so even if we cannot lower as you say we have to, we are still working out!
Bro has been studying all the science of this stuff for probably a decade and his advice is stuff we know intuitively
My biggest mistake was not taking the time to pinch my shoulder blades prior to grabbing the bar. Once i figured that out, my pecs started activating more and my shoulders were removed from the equation. Instantly upped my max bench by 20lbs.
Personal opinion and you can try it if you want. What I like to do with my bench press is alternate the angles. You'll do one set pressing out away form you then one set straight up and down and then one set pressing it in an arc till it's over your face and back down over the chest. Each one is its own set.
i was half-hoping jeff was going to do all 3 of those for demonstration at the end of the
How can ppl not like this guy?
as for tip no. 2, for those who have the truest gym bro, you can do assisted sets beyond failure for that true workout.
#2 is tough to avoid if you are using a home gym, don't have a spotter, and are using the power cage to not kill yourself.
I just started So now I know what to do now Thank You
Well said, sir. I ticked zero of those three. Well, currently anyway. I've definitely been guilty of number three in distant the past.
Never done benchpress before, but tomorrow’s chest we gonna Try to implement this.
Yessir ! Perfect form right here buddy
Good to know that my bench form is Not terrible and I can safely continue 😮💨
I ticked none of these. But that's because I watched your video a few years back explaining how to bench press properly 😄
I did NONE of these since I NEVER bench pressed before.
Thus, I found this vid randomly whole watching shorts.
My 20s and 30s I went to my chest. Then I got sick of all the shoulder blade pain. Now I go slow, stop two inches above my chest. No more pain.
Don’t listen to people who think it is one size fits all. Listen to your body.
I always touch my chest. I always bench in the power rack with spotter arms, and I don't use a human spotter. I always push the weight up and back: it goes from about chin to sternum on the way down, and then sternum to chin on the way up. I absolutely crushed these three points. Maybe I don't get a "past failure rep" with the help of a human spotter, but it's all on me to lift that weight, and I give it my full effort. Sometimes, that 5th rep gets pretty wild, especially on the 5th set: but I keep my form solid and I push as hard as possible.
The third one was crazy useful because I was always confused about that.
no.2 can be easily counteracted by the spotter saying "all you bro". when he recites this spell all the pump goes from his biceps and flows into your chest. reciting the spell multiple times compounds the effect.
Watching this made me realize I def do the third thing when I do close grip bench. I make incline press (db, bb, smith machine) my main pressing movement because it feels better on my shoulders but i want to try and hit a flat movement, but i never knew why it felt more awkward than when I used to flat bench and now i know why lol
Great advice. Love your videos
Tbh this made me feel better about my bench. I may only rep 205 but at least my form doing it is correct
Spotter touching the bar depends. If I’m going for full ROM reps, controlling both parts of the movement, with a specific goal in for that set.. then yes. Don’t touch the bar unless I tell you too.
Otherwise, spotters supporting the pushing part of the movement, and not assisting the lifter during the eccentric, can be a serious change up for more advanced lifters. Whether it’s hammering out pump reps at the bottom of the movement where the chest is stretched, or full ROM eccentric control under extreme load, or hitting the muscle as hard as possible - pushing through fatigue to the last drop of energy that can be produced, spotters touching the bar in specific scenarios is essential to my ideal lifting.
I'm still new to conditioning but this is something that I like to do, thanks I'll do better.
100% honest 0 ticks, luckily I had a great loving supporting dad who helped me learn how to do it properly
talk about the j motion for bench pls 😔 I can’t go on here say my experience or accomplishments. but please. the j motion helped me so much in competition to visualize the bar motion on bench
I think gradually getting closer to your chest is still better if you are making progress and you can feel the burn
Peopel will do half reps just for warm ups sometimes but i feel you man
Just found out I’ve been doing leg press this whole time.
I remember thinking bar paths has to be straight and "fixed" my bench by pressing forward just to find out not too long after I'm suppose to make it slightly overhead.😭
Probably when I first started doing bench presses I did the 3rd one (I make myself redo reps if I don’t touch the chest for sure), but I’m proud to say I try to do angled presses so I’m going back rather than forward.
Just got into the gym consistently and good to know im supposed to touch the bar to my chest, i usually go low but not that low, thx
Let's talk about the 7 foot guy
I'm going to shock everyone with a statement, but not going down past parallel, does not matter in the least. Make sure you're feeling it in the targeted muscle, progressively overloading, going to failure, and being consistent.
Not too much else matters
Daym this guy rlly helps
I learned 40 years ago to push the bar from your chest, until it's over your face. More weight can be lifted (important when I was in my/your 20s).