Love the tip where you unrack and find that position where the weight feels lightest so you dont go too back or forward past your shoulders. I have trouble finding the perfect spot on where you pause on my chest and i think this will help. Sick video Brendan!
Dluu22 I got a wayyyy cooler advanced benching video you'll like coming out soon. I stray from advanced videos because most of my following is a bit more new to training but it's time I build a following for more advanced athletes as well. You'll dig this vid though, started filming for it today.
Great video Brendan ! Allow me to give a tip (that help me a lot) for not breaking the shoulders + scapula position while benching. I would call it the "sternum kiss and blow", so basically on the descending move, you image your sternum going to kiss the bar so your chest stay up, scapula retracted, shoulders low and then on the ascending part the sternum blows the bar up. It's just a mnemonics technic that helps me keeping the form during the whole movement. It's not from me, I have seen it on YT but can't remember who said it.
I used the pointers from this video I.e. bar bending on the way down and combined it with the joint stacking tips in your other video and the bench felt a hell of a lot better! I didn't realise how much I was over tucking before, had a few pec pulls as a result so I will definitely use your tips going forward! thank you for the helpful and informative content man, much appreciated!
always missed the shoulders down part. my rotator cuffs were hurting after every bench session while my pecs even didn't activate and the back didn't stabilize enough. Will try the new movement now ^^
This is great bro, lots of useful tips here. Many people aren't aware of the importance of scapular positioning, so this will help lots of people. I got a bench video coming up as well!
For those of us who go to Commercial gyms with bad benches, how do you recommend we unload the weight so we dont fall out of that position when benching alone? I feel like the days I bench without lift off I lose that tighteness.
Theres a few things you can do, first off ensure you have either resistance bands or some kind of mat with a "stickier" material on the bench so when you catch your arch you don't slide. Commercial gym benches are crazy slippery. Next always ensure you "reset" your arch and position after the unrack. A lot of people claim they can unrack while maintaining a perfect position which is almost never the case. You always want to reengage everything even tighter before you catch your breath because its near impossible to unrack a weight (even on comp benches with a hand off) and maintain a perfect position. To do this just arch hard as hell and dig those shoulder blades into the pad. Lastly right before you descend start driving with the legs right away. It should roll you up onto your traps and help you better position your arch/scapula musculature. This is hard to explain over text but I am making a video on this soon. Watch mike tuscherer bench, he does it well. People always engage their legs too late and a lot of the tightness comes from the legs. Most importantly just don't start until you feel you're 100% in position. Its totally doable to get into good position even with shit equipment once you unrack, just takes practice. Also If the bar is set too high for the unrack at your commercial gym maybe think about benching in the power rack where you can adjust height.
Im pulling my hair out trying to fix my bench. My elbows tend to kind of shoot backwards and flare out on the way back up. Are you saying to try to bend the bar apart even while going up? I feel like I have no power at all when I try that. I already ruined my rotator cuff Anything makes it hurt anymore.
Sagi Gajer elbow position is going to be relative to how wide the trainee benches as well as how much they tuck their elbows. Generally speaking for strength purposes you want the elbow directly above the wrist joint in the bottom position and often times trainees do even better with the grip wider than that. Anything more narrow than that and you lose good force transfer from the wrist being inside the elbow
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Love the tip where you unrack and find that position where the weight feels lightest so you dont go too back or forward past your shoulders. I have trouble finding the perfect spot on where you pause on my chest and i think this will help. Sick video Brendan!
Dluu22 I got a wayyyy cooler advanced benching video you'll like coming out soon. I stray from advanced videos because most of my following is a bit more new to training but it's time I build a following for more advanced athletes as well. You'll dig this vid though, started filming for it today.
+Brendan Tietz Me too. I just started the 531 program you suggested this week. I'll definitely use this tip!
Great video Brendan ! Allow me to give a tip (that help me a lot) for not breaking the shoulders + scapula position while benching.
I would call it the "sternum kiss and blow", so basically on the descending move, you image your sternum going to kiss the bar so your chest stay up, scapula retracted, shoulders low and then on the ascending part the sternum blows the bar up.
It's just a mnemonics technic that helps me keeping the form during the whole movement.
It's not from me, I have seen it on YT but can't remember who said it.
I love that tip
i love the trick of imagining yourself trying to bend and snap the barbell. makes a huge difference, thanks! great video as always!
I used the pointers from this video I.e. bar bending on the way down and combined it with the joint stacking tips in your other video and the bench felt a hell of a lot better! I didn't realise how much I was over tucking before, had a few pec pulls as a result so I will definitely use your tips going forward! thank you for the helpful and informative content man, much appreciated!
Awesome tutorial Brendan
always missed the shoulders down part. my rotator cuffs were hurting after every bench session while my pecs even didn't activate and the back didn't stabilize enough. Will try the new movement now ^^
another precise and details content from one and only Brendan Tietz, well done, keep it up! Love how you can effectively convey the message, thanks!
"Bend the fuck out of that bar" lol
Just in time to find my 5RM in bench tomorrow. Thank you! 💪🏽
what's the 5RM now vs what it was the day after you posted this comment?
No question, just wanted to stop by and say I love you. Also I'm still waiting on the 10k calorie challange :>
This is great bro, lots of useful tips here. Many people aren't aware of the importance of scapular positioning, so this will help lots of people. I got a bench video coming up as well!
Execellent demonstration brendan :) can u plz make a video on how to use leg drive as well?
Thanks so much for this video Brendan! Am keen to see a video on leg drive soon :)
This is really helpful!! Thanks!
Great bench checklist
This is so helpful because I just started bench pressing 2 weeks ago!
Eloise Witbooi how you are doing after three years? :)
For those of us who go to Commercial gyms with bad benches, how do you recommend we unload the weight so we dont fall out of that position when benching alone? I feel like the days I bench without lift off I lose that tighteness.
Theres a few things you can do, first off ensure you have either resistance bands or some kind of mat with a "stickier" material on the bench so when you catch your arch you don't slide. Commercial gym benches are crazy slippery. Next always ensure you "reset" your arch and position after the unrack. A lot of people claim they can unrack while maintaining a perfect position which is almost never the case. You always want to reengage everything even tighter before you catch your breath because its near impossible to unrack a weight (even on comp benches with a hand off) and maintain a perfect position. To do this just arch hard as hell and dig those shoulder blades into the pad. Lastly right before you descend start driving with the legs right away. It should roll you up onto your traps and help you better position your arch/scapula musculature. This is hard to explain over text but I am making a video on this soon. Watch mike tuscherer bench, he does it well. People always engage their legs too late and a lot of the tightness comes from the legs. Most importantly just don't start until you feel you're 100% in position. Its totally doable to get into good position even with shit equipment once you unrack, just takes practice. Also If the bar is set too high for the unrack at your commercial gym maybe think about benching in the power rack where you can adjust height.
Brendan Tietz awesome I think I get what you saying. I'll definitely try this out while I wait for your video. Thanks for the help brother.
Great video Brendan, Thanks!
awesome content.
LOVE THESE VIDEOS!
Awesome tips bro.
Brenden, can you try to pull the bar apart to activate the lats? It feels better than trying to bend the bar. Thank you, Robert Burwell
Chest night!! Yasssssss!!!
Your gym plays Avenged Sevenfold, I'm jealous man
Phil Sewell Hahahaha yeah they do! We can play whatever we want it's pretty badass. Come check out convoy strength if you're ever in SD!
Brendan Tietz That's awesome! Ahh, I would do but I live in the UK. Mostly just commercial gyms around my area
In my gym they blast NRJ. It is finlands "hit" station. You can only guess what kind of shit music comes out of that.
Excellent video. TY!!!
Great video!
dayum brendan! what camera is that?
thanks man
I have left glute pain when I squat or deadlift, Any advise on how to fix it?
LOL "keyboard warriors" but thanks man, I love the bend-the-bar cue! I haven't heard that one before👌🏼
I love you Brendan
Im pulling my hair out trying to fix my bench. My elbows tend to kind of shoot backwards and flare out on the way back up. Are you saying to try to bend the bar apart even while going up? I feel like I have no power at all when I try that. I already ruined my rotator cuff Anything makes it hurt anymore.
Yessssss
what about rhe elbow position, i thought they were suppose to be a little bir colser
bit..
Sagi Gajer elbow position is going to be relative to how wide the trainee benches as well as how much they tuck their elbows. Generally speaking for strength purposes you want the elbow directly above the wrist joint in the bottom position and often times trainees do even better with the grip wider than that. Anything more narrow than that and you lose good force transfer from the wrist being inside the elbow
Yaaaaaayyy
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