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Perfect Bench Press Technique

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This guide to the barbell bench press will teach you the correct technique for this popular exercise. The bench press targets the pectoral muscles and can be done in a variety of different ways to work different areas. This video will break down the basic technique, remember it's always good to have a 'spotter' when you are performing this exercise.
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Опубликовано:

24 авг 2024

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Комментарии : 132

@alahatim 8 лет назад

tried this technique exactly in my gym then got kicked out for being a perv

@Brian-wy4hg 8 лет назад

yooooo hahaha I guess he really likes the bench press

@DreamWarriorSleeps 8 лет назад

lmao

@kmantrappy 8 лет назад

YOO LOOK AT HIS BONNER AHAH LMFAO

@cameronortizcameron8972 8 лет назад

gayy

@OrcCorp 9 лет назад

Well that was horrific. The grip is too narrow for proper pec stressing (narrow grip is more for the triceps), and the guy was way too excited and/or otherwise distracted for the exercise :D

@vonfaahquard8532 9 лет назад

One of the worst things you can do with a bench, especially a heavy load is take the weight much below a 45 degree elbow angle. At less than 45 degrees the load is incrementally transferred from the chest to the deltoids. In this position theres a high chance of injury. Most videos seems to miss this Edit - as pointed out below - brain fart - I meant to write 90 degrees.

@Skarrald 8 лет назад

You mean 90 degree angle :)

@vonfaahquard8532 8 лет назад

skarmarl whoops, right you are! 45 degrees would be impressive though!

@JFM015 10 лет назад

Back arch actually takes pressure of the shoulders and allows you to concentrate on your chest muscles and not your shulders. When you lift heavy this is crucial to prevent shoulder injury. Watch any pro perform a bench press and try to find one that doesn't have a back arch will doing this exercise.

@LDTube-pz9fq 10 лет назад

powerlifters arch their back so much because it makes the exercise extremely easier by decreasing ROM up to 50%, it's just cheating for the sake of competition but it's not ideal for muscle growth, the more you arch the less you engagé your pectorals and the more you engage your triceps. A natural arch is the corret form, those ridicolous arches you see owerlifting creating is not.

@qoki2244 9 лет назад

its not called back arch its retracting the scapula which creates a natural arch in the back

@oke123ification 11 лет назад

Hit 5 on keyboard, this is a good tricep workout

@Fiitizens 9 лет назад

insightful technique. Nice different approach

@fulltimespy 11 лет назад

I did powerlifting competitions and you have to hit the chest pause, and than back up for the proper technique. Only if youre just working out you don't have to do the pause. If you got shoulder injury and just working out, you don't have to go all the way down.

@intosport 12 лет назад

@doborenari Yes it's always advisable to have a spotter just in case the weight slips or you have trouble with your last few reps.

@patrickwall8517 6 лет назад

Technically the spotter should be there the whole time and not running out of the room while till you're ready to rack the bar, especially if you're just starting out

@357souls 12 лет назад

if im working out alone, i dont put the clamps on the bar...that way if i cant handle the weight i can slide the weights off the bar to the ground.

@bigsterms 12 лет назад

Yea if you don't want any triceps its good to use both and gain maximum power on bench. Chest and triceps go handling hand on bench press

@rogermuppet 5 лет назад

Hard exercising, I see!

@timidequinox1789 5 лет назад

70% of comments are about the guy being .. excited. I didnt notice it until I read the comments and that makes me sure I am more straight than most the people in this comment section.

@candymintz 12 лет назад

you're right, don't lock elbows... he's laying to flat on his back, you should tuck yourself up on to your shoulders so that your back near the spine is off the bench, feet should not be facing outward but in line at the same width as the shoulders....thumbs should not be opposite the fingers when gripping the bar, and when the bar is on your chest you should leave it there for a 2 second count and then lift and not stop when arms are at length., come strait back down again then wait 2 seconds.

@Funniyguy 11 лет назад

Lol 'don't lock your elbows' does it anyways.

@fulltimespy 11 лет назад

at my gym the people do terrible bench press, I tell them they have to hit the chest, because they are only doing half the work, lowering it only halfway.

@keagenkufner7874 8 лет назад

this guy is locking his elbows. secondly hes not arching his back and/or bringing his shoulderblades inward. not horrible but still bad....

@MrLennybach 8 лет назад

You don't arch your back. I know I have been seeing that in the gyms latley but man way F- up your lower back.

@Xylti 8 лет назад

+MrLennybach You are clearly not gym fit if you don't understand a simple bench form. You arch your back just a little, and lock your shoulders. Neutral positon is what creates pain in the back, due to the massive amount of weight on it. Arching your back distributes the weight and puts your strength to it's maximum.

@cloudneo2 7 лет назад

MrLennybach you don't know shit about bench press then.

@keagenkufner7874 7 лет назад

not to mention squeezing your shoulder blades together isn't to keep your back straight it's to engage your traps, and still the fact that's this guy is locking out his elbows on such a light weight is the biggest form no no there is, in like almost every free weight workout.

@shanepalmer9345 4 года назад

You definitely have to arch your back it can fuck your shoulders up 100%

@smitty29495 11 лет назад

his position was wrong as well from what i've been taught (bar should be at eye level so when you glance up you see the rough middle part of the bar otherwise the bar is too close to the rack and you're at risk of hitting it during reps)

@christopherhughes4158 2 года назад

Your way was the same way i was taught as well

@fulltimespy 11 лет назад

you should lower the bar all the way down until it touches your chest. That is, after all, the full range of motion for the how the barbell bench press is generally supposed to be done. All the way up, all the way down. You know… like how every exercise should generally be done. No bullshit half reps, no cheating, no nothing. Just a complete range of motion.

@DikiBolz 5 лет назад

How is this pefect? Spine is flat, grip is narrow, no 90 degrees, wrists are bent??

@liveslowlivesimple 10 лет назад

lol that flat back. probably not engaging his chest at all

@lucailbudda8486 10 лет назад

THIS.

@lucailbudda8486 10 лет назад

bill goodman ???

@LDTube-pz9fq 10 лет назад

the more you arch, the more you engagé your triceps, in fact bench press from a powerlifting point of view is mostly a tricep exercise and arching is just a technique to cheat by decreasing ROM and time under tensions, all things that "decrease" muscular stimulation and growth, rather than increasing it. If you're not a powerlifter, you don't need to cheat and you want to really feel it in your chest, flatter is better

@yoleyola8329 6 лет назад

LD.Tube totally false

@jacobmercer1502 11 лет назад

don't need a spotter I never use one lol

@dannyr5 11 лет назад

Going below 90 degrees will bring anterior deltoid into it.. for chest, don't go below 90

@qtpie2630 10 лет назад

no leg drive

@MrSaberlo 11 лет назад

or just do the "roll of shame"

@saine414 11 лет назад

You have to have a littel artch on hes lower back to have maximum tension on your pecks and have the most powerfullll lift!

@Dadgainz 12 лет назад

Damages joints

@MrTua7 11 лет назад

If the weight is too heavy and you fail you will get hurt

@allecoqqq 12 лет назад

why hand so narrow. this is like benching with triceps . should definitely be wider gripped

@Hotstuff882cool 13 лет назад

Huh... A little excited no?

@SweLongboardRider 11 лет назад

Hazard.... is that you?

@travelholic91 11 лет назад

If you want to hurt your shoulder.

@kungpuk5186 10 лет назад

Seen many training pics of Arnold with an erected dongas.. He claimed back in the '70s, that lifting weights was like having sex with a woman so..

@fletcher1722 11 лет назад

What happened to rolling the traps and pulling feet further under body? This is no the best form for powerful lifts.

@Hotstuff882cool 13 лет назад

Nice video though.

@donniehawthorne7951 11 лет назад

I don't think the muscle group being worked has anything to do with lower body. It's just for support? I don't know what the hell kind of bench press your doing without a spotter.

@cantankerouspatriarch4981 8 лет назад

Thumbnail looked like Blahino. Srs

@welkinds 7 лет назад

зачем до конца руки то разгибаешь ? работайте внутри амплитуды, не забирайте нагрузку с груди на трицепс

@Yamimoto21 8 лет назад

i came from 9gag

@alastair4151 11 лет назад

Too fast on the negative,tension is released on the working muscles,pausing at the top of the rep,tension released on the working muscles.Time under tension amplified with progressive resistances is what increases size and strength in the type 2 muscle fibres,and this demo is flawed in this principle.

@leanderhuiarangi3502 8 лет назад

haha thats funny as,maybe its a drink bottle,that his mate gave him....?

@wearebodybuilding19 7 лет назад

theres 2 ways..powerlifting and bodybuilding...

@idontfitin.3296 6 лет назад

Slow not about the wight from is key

@MCandela922 6 лет назад

Are we just going to pretend this dude doesn't have a huge bulge?

@Ifailatlife1991 11 лет назад

Hitting the chest is rarely good.

@dragonchr15 10 лет назад

I can't stand when I see collars on a barbell when doing bench press.

@dabestdude 9 лет назад

i hate it when people dont and throw weights around the gym that smash into my station when im mid set.

@shanestevens622 5 лет назад

If you're too lazy to put collars on bars I'd love to see how lazy you train

@c0ldhardcash476 3 года назад

Is this some April fools joke?

@Henryjkh 11 лет назад

Bonner

@theflooringcompanyltd8473 5 лет назад

not perfect form, sorry

@NiKondoo 11 лет назад

This technique is far from perfect

@Jimboishere11 11 лет назад

Dudes got a chubby

@scooterbmxriders7 12 лет назад

boner

@drake90663 5 лет назад

Steroid is best way

@travelholic91 11 лет назад

That really isn't good form.

@lambdinsmusic2607 6 лет назад

This is not the correct way to bench press this is the incorrect way.

@Engelhafen 10 лет назад

Ugh, arms should not go lower than parallel with the floor.

@Blackbereh 9 лет назад

lol no

@lasanche73 6 лет назад

Incorrect.

@asher5722 6 лет назад

What an idiot.

@austing7254 10 лет назад

I hate the narrators accent.

@girlsdrinkfeck 10 лет назад

and i hate yours

@Oh_its_Mike 11 лет назад

Unless youre doing over 200lbs, you don't really need a spotter.

@shanestevens622 5 лет назад

You need a spotter when you need a spotter, how do you suddenly have one when you suddenly need one? Especially if you're like that idiot who can't stand collars on the bar.