Bench Press Technique Tutorial 

That is the best bench press tutorial ever made.

I wish I could show this video to everyone at my gym. Absolutely invaluable information.

I love how Sebastian walks around like an animated character.

This is pure gold. Thank you!

Great video . Most detailed explanation ever . Look forward to seeing more

Brilliant!! The best information I’ve seen on the bench press , very well explained Thanks for posting Seb👍🏻

Excellent video, gonna share this as much as I can

Such a good teacher

Excellent delivery as usual! 💪👍

Very knowledgeable and informative video, will put these techniques to use

Love how he explains the difference Betwen bench press and other pressing movements where it’s ok to let ur scapula and joints move freely but not while ur on the bench

Coach. I can watch and listen to your work all day. 💪💪💪💪

Really well presented and explained information. Definitely some things for me to work on with my bench

Holy shit the scapula explanations is exactly what I've been looking for. Your knowledge is insane, sick teacher

Great Tutorial. Shoe game on point aswell

Hi Sebastian, Awesome video! I've just subscribed to your channel after watching your talk with Loz Shalei. Your tutorial definitely opened my eyes into my own bench press technique and taught me a few things I never realised. I also enjoyed the anatomical & bio-mechanical explanations. Cheers, Billy

One of the best explanation of details I ever watched. Many thanks for sharing. The part where he explained why the eyes have to be behind the bar was the "Aha" moment for me.

Solid video!!!!

❤ so informative best bench press video

Loving the RU-vid presence Bas! Keep it up 👍🏼

Thanks again, i already payed attention with video with the girls benching. The head of of the bench and the foot pressing down creates such a tight position to press. Nothing moves but the bar. Considerably raised my press and my shoulders are forever thankfull

Seb’s kick game is 🔥

Good knowledge mate I enjoyed this video, I think if you were to stop telling him what to do and started asking him to do what you want him to your channel will blow up and you will grow you following.

AWESOME VIDEO!!! How do you teach the bar path? Should I bench in a straight line or towards the rack in a J-Curve? thank you and please keep going with these videos!

That is a nice setup

I got an injury I may rebuild my bench with this form thanks

One of the best bench press explanation videos on youtube - i can't believe this doesn't have more views :) Thanks Seb!

Hello I just discovered a tip from Jonnie Candito about feet placement while benchin that gave me a good advantage to bench. What is your opinion on placing feet flat on the ground and toes pointing a bit out like in 18:38, so that in a way you can kind of push with your legs at the same time you are pushing not upright but a bit away from you the bar, for me it feels like I get a perfect drive from my legs using this tehnique. I dunno how this work while doing arched bench but for me that only does flat back bench it works wonders. BTW I seriously think you are the number one coach with knowledge about tehniques when it comes to powerlifting movements! Br Osas

All my questions answered

Least energy leaking grip? I’ve transitioned to a bulldog grip and would you not recommend a flat foot on ground?

What do you think about having your heels all the way down during the bench press from a competition stand point? I know some federations wont allow the heels up and I was wondering what your thoughts are about this style of bench press.

Absolutely brilliant bas, would the same set up work if you're heels had to be on the floor, ie ipf rules. Absolutely savage content

Question: everytime I come out of a powerlifting stance my lower back hurts and feels tight af. I also suffer form some excessive lordosis. Could the 2 things be related? Should I bench with a normal stance with no arch? thanks a lot

I injured my right shoulder a week ago doing speed bench with bands i didn't use heavy weight it just moved and I lost my form when I did the press it was so painful and I couldn't move my arm right now I still feel a little bit discomfort, how long should I rest my shoulder to bench press again. Any advice..

How do u unrack the bar without the spotter push the bar up or pull it out

Hey Coach, what determines how far apart your grip should be? Love all the vidoes. Your a legend 💪

Best bench lesson ever,but how come Julius Maddox with a 342kg raw bench, doesn't have a wide grip with a focus on tricep power.Is is different for Gorillas?

What would you suggest in case of pain in the shoulder area (probably supraspinatus inflammation) while benching? I try to follow all these clues but apparently this pain would not stop, please save my bench! This is some serious quality teaching, thanks for sharing your knowledge!

Super happy I am benching correctly, makes me feel better about my shitty deadlifts 💀

Seb, you are a elite Powerlifter what's you're opinion on leg drive? it seems to be coming up a lot lately myself, I don't do it and it doesn't do anything for me what are you're thoughts? Thanks. Nice video :-)

U said u will do overhead technique tutorial long ago..

this is awesome, but for us poor europeans who have to compete foot down how would you change the set up to allow for this? or would you simply recommend heeled shoes?

How would you go about improving mobility for a better arch?

11:10 - Ohhh so the argument with keeping the scapula retracted with bench press only, is because under heavy enough weights, if one doesn't keep the scapula retracted, it's hard to get the scapula back into that retracted position on the eccentric, due to the bench physically obstructing that scapula movement. There seems to be a difference between a powerlifter set-up and a bodybuilder set-up. As was sort of alluded to in the video. With bodybuilding you want more focus on the chest and anterior deltoids, and some serratus action is nice (without like, protracting out forwards, pushing with the shoulders in some exaggerated pointless manner). I'm not entirely sure why the scapula needs to be so retracted (as opposed to freely moving where they wanna go). Seems to be primarily a powerlifter thing for sure, since it's not that great for the shoulders (back and down is crushing the nerves between bone). From my understanding it's a better base to push off of for huge weights (for everyone else there should be enough stability and base either way), and it apparently decreases the range of motion and stuff like that, which is good for powerlifting. Not sure why non-fully retracted scapula would create an impingement of the shoulder joint... not sure which impingement is being talked about. Also don't know why not fully retracting the scapula would cause internal rotation in the first place... I'm kind of lost, but I want to understand the thought process.

Do you breathe between reps or do you hold the breath the hole set ? Great tutorial !!

Unfortunately I got my information on how to bench press from bodybuilding (flared arms and not rotating my scapular properly). A few years ago I developed an impingement problem with my shoulder and had the most severe pain. I could not bench press or even squat because my shoulder hurt so much. Not training for a couple of years has seen my shoulder become better. Now I am benching again pain free but will alway use Dr Andrew Locke's pre workout protocol and I will use Sebastian's bench press techniques to prevent shoulder impingement. I am not a competitive bodybuilder or powerlifter but shoulder impingement is one of the most pain and limiting things that happened to me.

Hey, I have a doubt. What's the role of lats here? I see you warming up your lats before bench press sessions.

i have also heard it said that scapula retraction/ depression is not needed and this comes from someone well known and bench press champion.. he said it on facebook comment years ago and it got me curious 🤔 you may know this man..

Can a beginner start with the same technique ?

Is there any way to have the name of the bench lifter? his social media? thanks

What are some good exercises to strengthen that scapula retraction and depression?

Isn’t this fella the strength coach for the mountain or mr 501kg

I’ve hit a plateau and following these techniques definitely help however I’m still not increasing my bench (roughly 60kg). Should I force myself to bench an extra 5kg or just stick with the weight until it becomes easy?

How can I bench at home without a bench?

Is there a significant difference between using the usual thumb over vs a thumb less grip?

lol ez coment...i jsut have need to be 1st :)

Could you say what are you thinking about scapula work at this video from Chriss duffin ? ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-IwLNZQ-dFnk.html It looks like re-pro traction with constant thoracic ext

15:50 setup

Rep out my x2 bodyweight? Oh boi i cant wait to rep 500kg bench

That arch is not for "bodybuilders"

Annoying person but great teacher, makes you understand why :)

9:18 Julius Maddox disagrees. But again, every person is different, some do better this way, some the other way, it just happens to be that the best bencher tucks them elbows in

How's married life mate? Do you miss the single life?

yes its a good bench press but for the love of god dont teach people to arc their backs so that it becomes a decline bench. i hate that.