I'm new to benching and didn't really know or understand how to properly setup. This entire time I've just been watching the forms of powerlifters and trying to mimic what they do. After constantly feeling aches on my traps and neck from benching, I thought I was doing something wrong and had to correct my setup. So I searched and watched over 20 videos on the bench press, but couldn't find anything about the setup. Everybody else talks about proper form, scapular retraction and depression, hand placement, bar path, leg drive, and all that. But nobody talks about the actual setup or explain it fully in detail. Finally, I found a vid of someone actually explaining it. I plan to use these cues. Thank you.
Man, what a difference this set-up makes. Before, I had trouble keeping my butt down and maintaining a good arch over the whole set. With this set-up, I'm so tight my butt can't really lift up much and my arch is higher and staying locked in. Good stuff, Swede. And for the record, I have decent cardio and I was definitely breathing a little heavy after practicing this bench set-up. This is not an "easy" position to get into.
Great vid. Definitely going to be re-watching this over and over. Tried this today. Way harder then Swede makes it look, I've always been a more flat backed bencher. The pulling the scaps down and driving back is the most awkward part.
Omg bro thank you so much. I'm a newbie and after months of searching and watching RU-vid videos on form, I'm slowly learning more and more how much each muscle, especially Lats, are such a big part of the bench press. What helped me is the pinky on the ring, and the bringing down of the Lats, the wall of the scaps, and lastly the reach of the chest. Thank you so much. When I bench now, after watching your video, I feel like I have good form. You made it click for me. Thank you so much
My bench press was always my worst lift because I could never stay tight. I used this setup oh my God it's nice. I stay super tight. I'm not benching more weight but I'm benching with more consistency. If I can do 5 reps of a given weight I can do that 5 reps all throughout the workout instead of failing on my third set but then having an easy time on my fourth set for some reason
The wait is over! Finally high quality content from the best of the best in the business! Thank you EliteFTS and Swede! Please make a so you think you can squat video, PLEASE! The old one with Matt "the point is" Wenning is garbage. Swede is the man! Thank you. I appreciate your content
Imagine u have never lifted weights and now watching Swede Burns, just by explaining the benchpress set-up and making three reps with an empty bar, almost being out of breath for 14minutes :)
I agree with Swede that Bench is the most technical. My theory is that you are adding another implement. For squat and deads it is just you are the bar. For bench you are, obviously, adding a bench to work around/with too.
Swede, great video! Two quick questions 1. Paul Carter says you should never retract the scapula. When you say pack the scaps I assume this isn't retracting them? But rather pushing them into the bench? 2. I benched 245lbs the other day, however, when I got half way up my back spasmed. Is there anything you'd advise to do to prevent this before benching? Thanks!
I added a lot to my bench from going pinkies just inside to ring fingers on rings... I'm also 6'2 250 with really wide shoulders but guys make sure you don't grip too narrow, you need to find that balance of using triceps and chest/ shoulders... it's all about arching solid like he said reach the chest to the bar. He didn't mention this but squeeze the hell out of the bar like you want to break it. Staying tight as hell, squeezing the bar are key, learned this from Ryan Kennely, you'll be moving 4 plates before you know it. (Drug free too).
im 165 and all i want is to hit a 500dead and 3 plate bench, i still cant frickn get my feet comfy on bench ever, commercialgymbenches so narrow and slick
David Delgado try bringing a shower/ bath mat (the rubber non slip stuff) to the gym on bench days instead of a towel, you look like a weirdo but you will stick to the bench like glue. 👍
To look less like a weirdo just put bands around the bench long ways. One running the length of the bench in each side that each side of your scapula and butt will rest on.
The hardest part I have benching is keeping my backside down, I guess I'm just not tight enough. I do push back towards the wall behind my head, but once it gets heavy, I struggle to keep my backside down
In the beginning he talked about NOT being in anterior pelvic tilt. That is what fixed it for me. If I start bench pressing with my glutes already squeezed at 100% I'm guaranteed to not be losing stability there and my butt wont lift up.
I think if get your heels behind your hips your behind shouldn't be able to get up. Or a wider stance. But it shouldn't be an issue of trying to keep your behind down, but it shouldn't be able to come up.
@@Aguynearu it definitely has that effect on me. If I go high doses of everything, I can’t breathe well, can’t catch my breath. Not a great feeling. I don’t run anything like that anymore but I’ve definitely been there before
I try to follow these steps along with Dave Tates (basically the same tips and cues). And as soon as I start using working weight. I get lower back pain as soon as I arch and drive. Would anyone know why?
You might be extending your lumbar not thoracic. Try get the arch through your mid back and brace hard to keep lower neutral. Will just take some practice and time.
@@SonofPosh Yeah I have a feeling thats exaclty what I'm doing too cause that makes sense in why that's why I get pain only there. I gunna deffinilty try and remember that. I appreciate the answer bro. Thank you
probably tilting ur pelvis to try to get a bigger arch instead of reaching with the chest and arching in the thoracic spine. keep the hips tucked, I used to get a similar pain until I fixed my leg drive so I wasn't putting pressure on the hips/ spine
You don't see anything the camera doesn't show and you naturally assume nothing could possibly have happened off camera for him to be a little winded....
Sweed i love ya brother but man are u ok bud like health wise your breathing very hard and i get you was bracing and i dont know what went on before this but i dont wanna see another good ol boy go because of something dumb that went unknown for to long
Man, thanks for your concern. I love you, too. No idea who you or anything so the segue into the insult was a bit odd, but i was wearing a very sensitive microphone so we could get decent audio of what I was teaching. That’s the purpose of the video. As a result l, when my breathing became at all heavy, which is normal when setting up for bench correctly (even without talking the entire time), you could hear it very clearly and in this case i was a bit out of breathe in the beginning, because I did a giant set of about 6 exercises to warm up my shoulders and upper back, immediately before we shot this this entire thing in one take.
@@swedeburns holy shit the swede burns replied to me lol and im 29 so this made my year barible i can hit 30 now wide open throttle lol man u have a blessed day bro 🙌
This is just Painful to watch - the guy sounds like he is gonna have a heart attack any minute. That out of breath just from setting up a bench position - I cannot imagine him during a deadlift session. Sort it out FGS .....