For the longest time I was destroying my shoulders benching by pushing the bar over my face. Now that I am pressing over my chest I am actually seeing gains in my chest and benching pain free!
Your water bottle analogy is genius. It's simple and easy to understand. I remember I saw it in your video awhile ago, and I still use it to explain to people why you should valsalva maneuver on heavy lifts. It just stuck with me, and hopefully with people I've passed this on to.
I"M GOING TO CLARIFY THIS BAR PATH THING.... THE BAR SHOULD TRAVEL BACK (slightly) ON THE WAY UP. I did a shitty job demonstrating what I meant and saw people doing with their bench. They literally pushed the bar back to their throat and their elbows shot up almost taking their bench press to a JM press... the bar literally almost fell on their throat. that is not optimal.
cheers for the clarification bud, with regards to taking your breath in should u be doing valsuva or taking a breath into the diaphragm like through the nose instead?? asking cos my main weakness in bp is stability and not keeping it tight
I hit the cup just the other day. Felt strong that day coming in, totally jacked my momentum for the day. Lots of people, including myself, would disagree with your bar path coaching. But that ok still lots of solid advice here
Thanks for the great vid... But if you set up too far away from the j hooks then you will lose a lot of tightness when unracking. Even if you have a liftoff. Gotta be in that sweet spot!
Oh yea. Keeping the back engaged with lots of reps and highest arch helps decrease the need to push back towards the face and take advantage of a short unrack. I unrack less than 3 inches but if my back relaxes mid rep I hit the hooks. Is good feedback along with video to see where I lost back tightness and relaxed on the shoulder depression. Having that precise unrack feels sweet.
In my head, I'm throwing my body back (momentum) when I raise my head off the bench, and then pressing back into the bench. I know it's a mental thing, but it works for me.
Man, when you start out lifting you look up all these tips,tricks,cheats for your lifts. the next time you use them lift goes up by 10kg's every time you find out something new, breathing, bracing, lats tight, chest up etc. 10 kg each. Now your at 150kg bench and non of these cheat codes work the way they used to :
Just a question about the concentric part if you just building up you bench, not trying to do maxes yet. Should i go slow both ways (so not exploding up) for more time under tension?
I always thought you want to push back towards the rack during the bench. Do you mean don't push towards the rack at all, or just not too early/too much?
I believe he's talking about people who almost go straight back before even really going up. I know the slant for me works well and I started doing so after watching various vids on how/why. I definitely feel the slight angle as in lower down the body at the bottom and higher up the torso at the top works much better for me than when I used to just go straight up n down.
Solid tips! I was kind of sceptical on the advice regarding bar path though. From what I've read the bar path should really start by pushing the bar towards your face? www.strongerbyscience.com/bench-press-bar-path/ Fe. Here in the SBS article thats the first key point: Drive the bar back toward your face as you press the bar off your chest instead of initiating the press by driving the bar straight up. This makes the lift MUCH more efficient. Or did I misunderstand something?
With an arch it’s okay but and will go back slightly but I’m Talking about drastic pushing back to your throat lol... we had a few athletes basically turn the bench max into a JM press... does this make sense?
@@SzatStrength big fan of your content. gotta say i disagree with your opinion on bar path. thanks for all your videos and all that you do though. cheers.
For the longest time I was destroying my shoulders benching by pushing the bar over my face. Now that I am pressing over my chest I am actually seeing gains in my chest and benching pain free!
Dude I just hit my new pr and was just researching ways to improve it more and you upload this. Good looks
Yessssss that’s so cool
For your convenience:
1:00 Placement of the bench in relation to the bar
2:53 Keeping tension
5:12 Control the eccentric
6:21 Bar path
7:42 Breathing
Alternative title: how to pump up your chestosterone when jumping into the wild wild chest.
That’s pretty solid
Dayum son
PLEASE TELL THE TURTLE IN THE SWAMP HIS BENCH SUCKS! szat-strength.myshopify.com/collections/program-templates
Think the UA-cam algorithm is telling me I need to improve my bench hahah great video 👍
Your water bottle analogy is genius. It's simple and easy to understand. I remember I saw it in your video awhile ago, and I still use it to explain to people why you should valsalva maneuver on heavy lifts. It just stuck with me, and hopefully with people I've passed this on to.
thanks for watching and taking something away from it
I"M GOING TO CLARIFY THIS BAR PATH THING.... THE BAR SHOULD TRAVEL BACK (slightly) ON THE WAY UP. I did a shitty job demonstrating what I meant and saw people doing with their bench. They literally pushed the bar back to their throat and their elbows shot up almost taking their bench press to a JM press... the bar literally almost fell on their throat. that is not optimal.
cheers for the clarification bud, with regards to taking your breath in should u be doing valsuva or taking a breath into the diaphragm like through the nose instead?? asking cos my main weakness in bp is stability and not keeping it tight
Loving this series!!! "Stop ruining your overhead press" next???
Squat them OHP
@@SzatStrength yasssss!! Excited for the squat video too!
The breathing tip is gold! I'm gonna give it a try. Thank you!
welcome
You need friends to have a spotter...
I’m your friend
@@SzatStrength Thanks Coach Joe 🙂
The Bench award goes to...Joey!!💪💪
Thank you!! Thank you!!
Now, I'm looking forward to 'stop ruining your squat' video
It’s a coming
Step 1: stop quarter squatting in the smith machine.
@@bmstylee I have never done that
I hit the cup just the other day. Felt strong that day coming in, totally jacked my momentum for the day.
Lots of people, including myself, would disagree with your bar path coaching. But that ok still lots of solid advice here
I tore my peck 16 years ago so my heavy bench days have been over since then. Now I do pretty high reps with very modest weight.
Thanks for the great vid...
But if you set up too far away from the j hooks then you will lose a lot of tightness when unracking. Even if you have a liftoff. Gotta be in that sweet spot!
Oh yea. Keeping the back engaged with lots of reps and highest arch helps decrease the need to push back towards the face and take advantage of a short unrack. I unrack less than 3 inches but if my back relaxes mid rep I hit the hooks. Is good feedback along with video to see where I lost back tightness and relaxed on the shoulder depression. Having that precise unrack feels sweet.
Step 1. Don’t tear shoulder and take all of 2020 recovering
Step 2. Becomes less necessary at that point
NO TEARS!!!
@@SzatStrength ...almost back to some training getting close
@@randygentry2442 my left shoulder is currently injured keeping me from benching. Which sucks. PT starts tomorrow.
@@bmstylee ...stay moving within whatever range your shoulder gives you....move alot ....it helps
@@randygentry2442 it does. I found ohp doesn't bother it as much.
Very good tips just hit a new pr 😊
Yesssss
Good stuff Joey as always nice muscle t-shirt you looking even more swole in that t-shirt love the channel and the content bench on dude!!!👍👌👏💪😎
Thanks for this. I need to focus on breathing properly, tension and being more mindful of controlling the eccentric. Great vid
thanks for watching
Thanks broa,you look like a hybrid of Jason Mamoa and Jacked version of Zac efron ..your videos are always beneficial..
THANK YOUUUUUU AQUAEFRON
Thanks brother.
WELCOME
You don't push the bar back towards the uprights? U bench in a straight line? Thought it was suppose to be on a slight angle.
Vids are getting better!
thanks!
top tips 💯
Thank you
In my head, I'm throwing my body back (momentum) when I raise my head off the bench, and then pressing back into the bench. I know it's a mental thing, but it works for me.
do you boo boo
Bit of a late question, but how do you keep your elbows during whole movement? Is there any specifists you should follow?
How does this guy only have 67.7k subscribers? What a joke
blame algorithm
You need a better tripod Joe! Hehehe
Nope my tripod is the best tripod in the world!!!!
Man, when you start out lifting you look up all these tips,tricks,cheats for your lifts. the next time you use them lift goes up by 10kg's every time you find out something new, breathing, bracing, lats tight, chest up etc. 10 kg each.
Now your at 150kg bench and non of these cheat codes work the way they used to :
just have to simply get stronger haha
@@SzatStrength Slow and steady, finaly hit a 5plate SSB squat, keep on keeping on my dude!
what about grip placement?
all depends on the athlete and their goals
Just a question about the concentric part if you just building up you bench, not trying to do maxes yet. Should i go slow both ways (so not exploding up) for more time under tension?
Why is there so much contradicting advice on bar path for bench?
because everyone needs an opinion. Do what works best for you
Why don’t you do wide Bench press?
You do it so tight is that better?
I always thought you want to push back towards the rack during the bench. Do you mean don't push towards the rack at all, or just not too early/too much?
I believe he's talking about people who almost go straight back before even really going up. I know the slant for me works well and I started doing so after watching various vids on how/why. I definitely feel the slight angle as in lower down the body at the bottom and higher up the torso at the top works much better for me than when I used to just go straight up n down.
That intro 🤣
At least someone liked it
Solid tips! I was kind of sceptical on the advice regarding bar path though. From what I've read the bar path should really start by pushing the bar towards your face? www.strongerbyscience.com/bench-press-bar-path/
Fe. Here in the SBS article thats the first key point:
Drive the bar back toward your face as you press the bar off your chest instead of initiating the press by driving the bar straight up. This makes the lift MUCH more efficient.
Or did I misunderstand something?
With an arch it’s okay but and will go back slightly but I’m
Talking about drastic pushing back to your throat lol... we had a few athletes basically turn the bench max into a JM press... does this make sense?
@@SzatStrength Oh yeah can see how that cue can go wrong without some basics being in place :-D
@@SzatStrength big fan of your content. gotta say i disagree with your opinion on bar path. thanks for all your videos and all that you do though. cheers.
Dang, I always hit the j-cups, Thanks
eeeeeeeeek been there
Joey, it looks like you take a more narrow grip than a lot of people I see. Is this just personal preference or is there an advantage?
I bench to get the highest transfer over to overhead press. So I close grip bench a lot.
@@SzatStrength makes sense. Thanks
When are you making more BJJ videos ?
In my head I pretended that mic was my heart.
❤️❤️❤️❤️❤️
CONTROL THE FRICKING WEIGHT!!!
What the frick yes!!!
You gotta stop skipping leg day bro
Aren't you supposed to wear the mic
Wait really???