How to Bench Press (Using Science)

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In this video, Milo discusses the research on the optimal bench press technique for muscle building and strength. He discusses bar path, unracking, safety, diagnosing weaknesses, powerlifting rules, arching, leg drive, and much more.
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References:
1. www.strongerbyscience.com/how-to-bench/
2. www.strongerbyscience.com/speed-kills-2x-the-intended-bar-speed-yields-2x-the-bench-press-gains/
3. www.ncbi.nlm.nih.gov/pmc/articles/PMC10801605/
#benchpress #powerlifting #strength
"How to Bench Press (Using Science)"

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Опубликовано:

16 авг 2024

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Комментарии : 34

@gregorycocco9043 Месяц назад

Nice tutorial. I learned how not to die and the strength of the combined power of friendship. Awesome.

@GBFZeta 2 месяца назад

Last time I was this early, Dr. Mike still had hair.

@VeryEnGeorged Месяц назад

Israetel?

@lmao4982 Месяц назад

I feel like you should clarify that this is for powerlifting lol. Most gym goers don't benefit from minimizing range of motion, right?

@Steefp2 2 месяца назад

Milo and me have the same workout shirt, that means we have the same gains right ? Good to see some Belgian representation in the fitness space !

@DogginsFroggins 2 месяца назад

Strength related content, hell yeah! Also I really like that powerlifting bench rule, bench press was becoming a little silly with extreme arches and barely any movement.

@Yupppi 2 месяца назад

People asked Strength to return to Stronger By Science and the gods heard the prayers. Coincidentally today I have Milo's free powerlifting program's bench priority day.

@jjjames6894 Месяц назад

The most informative chest video by dr wolf I’ve seen, def learned a ton even tho I’m about intermediate stage, should’ve seen this when I started! thnx 🙌💪

@aliendroneservices6621 20 дней назад

Nothing in this video had anything to do with chest development.

@IamReloadHD Месяц назад

Thank you!

@Aleksandr_TRI Месяц назад

sooo if my goal is hypertrophy I should ignore most of the tips?

@aliendroneservices6621 20 дней назад

Yes.

@RonMexico527 2 месяца назад

Should we use that J-shaped bar path if lifting for hypertrophy too?

@BartWronsk 2 месяца назад

Yes, this is the compound and "main" movement that drives the strength gains and is the main for the progressive overload. Better and consistent technique = better and consistent gains, especially long term. (Not to mention less shoulder injury risk...) And if you want to isolate the chest, pump it, and focus on the stretch, do it afterwards, as there are better exercises for those purposes - like dumbbells that allow for that deep nice stretch under load, or some flye variations.

@RudG10 13 дней назад

ty!

@PeteMcQueeny 2 месяца назад

Holy Toledo, what a video. Everything you could ever need to know. Hope you'll do one for Squat, Deadlift, OHP...hell, maybe Snatch and C+J???

@chayoto Месяц назад

Why does it sometimes feel like my left or right arm suddenly turns off during the exercise while the other arm can still go?

@overtonpendulum2071 2 месяца назад

How flared should your elbows be? IMO slightly less than 90 degrees is OK. If I have them at 45 degrees I only feel it in my triceps.

@busdragofumagalli4361 Месяц назад

So I’ve always thought that to flare your elbows out was a mistake because it makes you lose the scapula set up, according to this video I was wrong. Or am I missing something?

@tomtraynor5384 Месяц назад

Why force so much arch? Doesn't it limit stretch by elevating ribcage to meet the bar--for max poundage lifts, but not max range of motion? Also ultra-wide grip limits range of motion. What am I missing? is this for powerlifting--the sport?

@paradiselosing Месяц назад

This is for powerlifting. But not that much of a difference. Just less arch foe hypertrophy.

@TheHybrid350 2 месяца назад

Great

@thecowcanon Месяц назад

2:07 Can you over do this (retraction, elevation, depression and arching)?

@Kyle111 Месяц назад

I think so. Milo is the only person I’ve ever heard say to elevate the shoulders. Idk how great of advice that is. It’s harder to engage your lats with the scapula elevated 🤷‍♂️ . You can only retract your scapula so much while having your arms perpendicular to the ground. The way the humerus and scapula articulate just make it infeasible to be maximally retracted throughout the whole rep.