Been on RU-vid for years, watched countless tutorials on bench press, this is by far the best on RU-vid. Covered every detail, no gaps, excellent gentlemen!
@@SquatUniversity greetings 🖖first time commenter here but ive been following your channel for several months now. I responded here because my I've been doing videos applying an experimental set of exercises targeted at karate style punching strength. I'm studying the bench press right now and so these vidoes are super timely. I've been doing a bench press variant with a tricep bar because of the vertical hand orientation. It makes for a more exaggerated j-motion and the bar settling over the navel. Would you consider this exercise safe? You could check any of my recent videos for reference. It's exercise 5 out of 6 so near the end of the vid.
It's a much more complicated movement than many people make it out to be, at least to do it correctly and most efficiently. I've never really quite gotten the feel down.
4 contact points, head back butt feet. feet behind knees. press down thru all points. eyes level with the bar, slight j curve pathway to touch sternum.
This video is goldmine. Especially hand placement part. Giving a cue so simple like push up comfort is fantastic and destroys all the textbook believers.
Now I’m confused. I just watched one of your shorts where you said that the bar path is not an exact mimic on the way back up, but rather the bar path should go towards your head more initially, and then proceed straight vertically. Now which is it…?
I hate the smith machine for bench press. Just don't let me get a natural feel and let my shoulders move naturally. That little J arc is blocked in the smith machine
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fantastic! I was too high and my head was coming off. eyes were not at bar level. Tried correcting this and got 135 x 3 reps after struggling with 135 for 1. Bad ass. THANK YOU
@Squat University, nice video. Thanks! Any advice on how to avoid shoulder pain on the bench? How to retract shoulders, keep it tight? Do you recommend to focus on trying to bend the bar? Keep up the great content!
One thing I only learnt recently is that 'tensing/engaging your shoulders' does NOT mean squeezing your shoulder blades together. In fact when benching you should pull your shoulder blades down, and slightly apart to engage the right muscles and avoid injury. Correct me if Im wrong.
Thank you so much. Now I know why my bicep tendon starting feeling wierd. that along with ur other videos of shoulder strengthening. u are the best when it comes PT and working out correctly. thak you for keeping me away from the hosptial😅
Btw I recommend deloading if you are going to drastically change your form if you. Are doing 100 kg for 12 reps right now the. Deload to about 50 kg for 12 reps and then chenge technique if you change thechnique immediately you may get injured
Please explain proper shoulders position before press. And how to keep Your shoulders blades locked when You are moving bar form rack before press. Great video!
How come the bar path you advise differs from other advices like jeff nippard who argue that on the ascent of the bar the path should first go towards the rack and not up to most efficiently minimize the moment arm and generate more force?
I was wondering too. Studies of elite Bench Presser show the same path you described on the ascent, where the descent is as described in the Video. Novice Lifters often do it the other way around. Would be interesting to see what Julius exact Bench Press Path lokks in competition.
Great tipps not even mentioning scapula retraction and depression and what to do with your upper body is a missed opportunity for the "ULTIMATE" Bench Press Tutorial, especially for injury prevention.
I seem to have caused an external oblique strain due to excessive weight while working on the bench press. The pain is right below one of the pectorals. Is there a set of exercises that can help with recovery and possibly prevention? Are they mentioned in "Rebuilding Milo'? And what causes this injury? When can one return to the bench after this injury? An response to these questions will be much appreciated. Thanks in advance!
Usually a lack of shoulder external rotation stability. Work on engaging the lats and keeping the elbows tucked. We've got some bench tip videos coming as well in the future that will help!
Was hoping for a little more substance on especially the setup. Head and butt on bench for competition benching is fine and dandy, but are there actual disadvantages for non powerlifters, i.e. compromised spine, energy leaks etc. How to properly set up the j-cups when you're not working on your usual bench/rack equipment combination. Good tutorial and Julius is a beast without a doubt but I'm still missing vital info in an "Ultimate" tutorial, sorry.
Hey guys! I have a question! Aaron is pushing his arms completely through as he pushed the bar, Julius not. What is right and what is wrong, or is it even relevant? Excuse my english! Greetings from Europe!
2:46 - making sure that our foot position is behind our knees, as opposed to Davis Diley's recommended 20 degree angle - ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-i-gLOirnPaU.html
When I haven't trained for a while and I do bench press I have soreness in my shoulders and front head. I've tried everything and I always have a sore shoulder. Also on the chest, yes. It is normal?.
Does it matter if you're on your toes or do the feet have to be fully flat on the ground, I find when I put my feet behind my knees, I find it hard to keep my heels flat and end up on my toes
Great tutorial, however he definitely isn’t the world’s greatest with 782lb. Tiny Meeker and Jimmy the iron bull Pellechia benched over 1,000 lbs years ago.
So I shouldnt try and go wider to focus more on the chest if its not as comfortable as a more narrow grip? I only feel comfortable benching in almost close grip bench press the wider I go the more unstable the lift feels
around 7:50 maddox is doing some reps... one hand higher than the other when bar is resting on his chest, it would seem like one shoulder has more internal rotation than the other
@squat university , i have bicep pain during benching . My short head of my left bicep feel weird during flat bench press. I feel like my bicep do not participate during my flat bench press.
Mmmhhmm, this is missing the best tip I ever got (from a Larry Wheels video), tucking your shoulderblades under before the lift. made a huge difference to my performance...
