The correct way to bench press

[waderow]

good video

http://www.youtube.com/watch?v=vUcjOIZc80c

[Praetorian]

Another good one!!

http://www.youtube.com/watch?v=Dh3t6T-nqP0

P

[vlad]

Dave Tate is AWESOME! My bad LOL

[waderow]

Another good one!!

http://www.youtube.com/watch?v=Dh3t6T-nqP0

P

great vid!

maybe the best I have seen for bench pressing

[theboss]

what not to do.....

http://www.youtube.com/watch?v=cSJCDcAKShA&feature=related

[CanadianIron]

Wow, wicked thread... especially concidering that its chest day.

This will be my first time trying a bench their way... I already knew about the shoulder engagement thing, but the planting the feet and contracting the quads and back is new to me.

Very interesting about elbow position and wrist position as well. I've always flip flopped about what im doing with my wrists as far as where I think they should be.... maybe I'll beat my PR today.

:a+

[CanadianIron]

what not to do.....

http://www.youtube.com/watch?v=cSJCDcAKShA&feature=related

This is why I NEVER do presses with a thumbless grip... so stupid.

[faller]

Thanks guy's, probably the best post's in a while here!

Green P.... Sorry Wade i still have to spread some more..

[kloan]

I'm definitely going to try this technique next chest day. My shoulders burn bad when I bench, and that affects how much I can lift. I hope by using this technique my lifts will get better.

[waderow]

I'm definitely going to try this technique next chest day. My shoulders burn bad when I bench, and that affects how much I can lift. I hope by using this technique my lifts will get better.

they will be, but dont over do it the first few times.... get a feel for it

[swolegantor]

I actually made my buddy get off the smith machine and taught him (well tried asshole is stubborn) how to bench today. When I see people who aren't tucking there scapula I just ****ing cringe.

[kloan]

they will be, but dont over do it the first few times.... get a feel for it

k, i'll take it easy til i get the hang of it.

this technique is good for rep sets too, right? not just 1RM?

[waderow]

every press should be done this way. reps, max lifts, warm ups

[_Ragnar_]

Another good one!!

http://www.youtube.com/watch?v=Dh3t6T-nqP0

P

This video added 20 lbs to my bench instantly. Im talking for reps not max

[daande]

This video added 20 lbs to my bench instantly. Im talking for reps not max

You sure it wasnt those steroids?

[dku]

Great video. I'm glad I was taught this stuff from the beginning. I've never had a hint of shoulder pain.

[JacktheThriller]

what not to do.....

http://www.youtube.com/watch?v=cSJCDcAKShA&feature=related


this made me turn away so devestating

[JacktheThriller]

do u have this dave tate doing a squat and deadlift overview too

[faller]

Well that was a humbling experience! This is going to take some getting used too. A couple buddies of mine were there and they couldn't figure out what the hell i was doing. All i used was 1 plate only because i found it awkward just useing the bar. Going to have to have to watch that vid some more.

[waderow]

Well that was a humbling experience! This is going to take some getting used too. A couple buddies of mine were there and they couldn't figure out what the hell i was doing. All i used was 1 plate only because i found it awkward just useing the bar. Going to have to have to watch that vid some more.

its a completely new style. it will take some getting used to. its gold though once youre comfortable with it

[CanadianIron]

How far should you be arching your back while you do this? And should your ass still be on the bench?

I tried this yesterday and it felt different, my lower back seemed like it might have been arching too much...

I should add that I repped 315 for 5 full ROM reps, which was a first.. so it definately helps.. my shoulders hurt more than usual though from doing it this way.

[AlladdinSane]

1. Arch as hard as possible.

2. Ass MUST stay on the bench.

3. If it feels like you might be arching too much, you're doing it right.

4. Make sure you're pulling your shoulders under your body. Ideally your traps are resting on the bench, like where you'd rest the bar during a squat.

5. ALWAYS REMEMBER: the bench press is NOT about getting the bar as far from your body as possible. The movement stops when your arms have fully extended. Do not allow your shoulder blades to come apart at all during the lift.

[CanadianIron]

I've been locking the shoulders back for quite a while now, I discovered that over a year and it helps... when I set up my bench like that vid and try to bring my face under the bar it was almost impossible to keep my feet down and still get my ass on the bench... felt weird... the amount of effort going into the rest of my body seemed to take away from my ability to do reps... but at the same time, the form helped make the reps easy... so it was a toss up.

[Praetorian]

The bench press is an entire body exercise. You should be driving wih the legs and feel pressure in your trap area where you touch the bench with your upper back. Make sure to tuck the elbows coming down. It will take some time to get used to this style and to get some flexibilty in your back.
P

[BAM]

Jeez.. arching so much like that changes the press into a decline press from what I see. No wonder its easier. (shrug)

[waderow]

Jeez.. arching so much like that changes the press into a decline press from what I see. No wonder its easier. (shrug)

some of the competitors arch a major amount, yes, but the technique is the way benching should be done

[faller]

What i found awkward was i'd get the arch but when i tried to place my feet flat on the floor i seemed to loose the arch... I had to stop at one point and stretch out my back, it was cramping up, lol.

[CanadianIron]

I had the same problem..

[trainharder]

From a bodybuilding perspective, is this the optimal style to build your chest?

[Durk]

I always suicide grip. It would feel weird not to.

[Shortdave]

I always suicide grip. It would feel weird not to.

You know what feels even more weird?


300lbs trying to fall through your chest.

[Durk]

You know what feels even more weird?


300lbs trying to fall through your chest.

It just makes me try harder :D

[daande]

It just makes me try harder :D

I suicide grip to.

[nitrous]

good vid thanks

[jamex]

hard to incorporate this into dumbbell bench without spotters. Assuming I get into proper form tucking in the shoulder blades before I perform the first rep, is there anything else focus on?

[69challenger]

I tried this today. My bench max is about 140lbs. I did 115lbs....had a tough time unracking the bar while in that position. Felt really awkward. Once it is up, I'm okay. I'll have to practice this..

[swolegantor]

I tried this today. My bench max is about 140lbs. I did 115lbs....had a tough time unracking the bar while in that position. Felt really awkward. Once it is up, I'm okay. I'll have to practice this..

That is normal. Its also hard to know exactly where your body is and what you are doing. Once your body starts to recognize this form as a better one it will become stronger.

I hope that made sense.

[swolegantor]

As far as arching hard goes I don't think it should be used 100% of the time. Here is my reasoning:

I think a bit of arch is always good as it just seems to provide a slightly more stable/powerful set up to bench. However i think constantly over-arching will dilute your bodies ability for pure bottom end power by essentially working around it.

Whenever I train my bench i used a bit of an arch and obviously a larger range of motion. However when I work up to a max I jack my arch/reduce my ROM as dramatically as I can...this leads to all the sets proceeding sets feeling way way way easier.

[faller]

I noticed something today benching that i never had before. It's the second day for me, still practiceing with 1 plate aside. I had my wife check to see if my elbows stayed above the bench, which they did. But here's what was weird, i would do about 10 to 12 reps, after i'm done and sit up it feels like i just did some deads or squats. My heart is pounding and i'm breathing heavy.

It's amazeing how much this takes out of you when you're useing your entire body in this lift. I even felt it in my lats.

Just a footnote here, i find the compitition lift better. Meaning i pull my legs as far back as they will go and stay on my toes. Haveing my feet more forward and flat i can't seem to get that hard arch.

[waderow]

I noticed something today benching that i never had before. It's the second day for me, still practiceing with 1 plate aside. I had my wife check to see if my elbows stayed above the bench, which they did. But here's what was weird, i would do about 10 to 12 reps, after i'm done and sit up it feels like i just did some deads or squats. My heart is pounding and i'm breathing heavy.

It's amazeing how much this takes out of you when you're useing your entire body in this lift. I even felt it in my lats.

Just a footnote here, i find the compitition lift better. Meaning i pull my legs as far back as they will go and stay on my toes. Haveing my feet more forward and flat i can't seem to get that hard arch.

when I bench heavy, my whole body shakes afterwards. Complete exhaustion

[Big D]

i've been off for 2 weeks since I caught H1N1, i was only able to push 2 plates using this technique.

I need to strat eating again , and i need to practice this technique.

[CanadianIron]

I tried this again last night, i did a set of 315 and on the 4th rep my back seized up so bad I had to stop.

On the next set I did 335, but I reduced the arch and it was a much better set... i feel like im over arching and ****ing up my back? It seriously hurt like a bitch, thought I wrecked something...

[waderow]

I tried this again last night, i did a set of 315 and on the 4th rep my back seized up so bad I had to stop.

On the next set I did 335, but I reduced the arch and it was a much better set... i feel like im over arching and ****ing up my back? It seriously hurt like a bitch, thought I wrecked something...

haha you cramped up. I got that once or twice too. I think its from holding the arch with your back, and you should have the arch forced with your legs....

Maybe one of the powerlifters can chime in on this

[Knuckles28]

What i found awkward was i'd get the arch but when i tried to place my feet flat on the floor i seemed to loose the arch... I had to stop at one point and stretch out my back, it was cramping up, lol.

In Dave's video he said plant the balls of your feet and during the lift you should be tring to plant your feet flat, even though you can't. helps keep you tight..

Great video's thanks for the links, wade and P!!

[CanadianIron]

In Dave's video he said plant the balls of your feet and during the lift you should be tring to plant your feet flat, even though you can't. helps keep you tight..

Great video's thanks for the links, wade and P!!

I was trying this yesterday and my legs were shaking like crazy when I tried to plant my heels..

I agree with the technique as far as planting the traps and pushing from a solid base and arching the back a bit, but as far as stretching the legs and pushing down, Im not seeing the benefit, it just hurts.

[trainharder]

From a bodybuilding perspective, I don't understand the use of this particular technique.

It seems this technique is designed to take stress off the chest, while minimizing the distance traveled by the barbell. When I do bench, it's primarily for my chest..if I want to work my legs, I'll squat and I'll do rows if I want to destroy my lats.

Granted, you might be able to use more weight on the bar, but I've always been taught that for bodybuilding, less weight but focussing on the muscle being targeted is the way to go..

[natenator]

From a bodybuilding perspective, I don't understand the use of this particular technique.

It seems this technique is designed to take stress off the chest, while minimizing the distance traveled by the barbell. When I do bench, it's primarily for my chest..if I want to work my legs, I'll squat and I'll do rows if I want to destroy my lats.

Granted, you might be able to use more weight on the bar, but I've always been taught that for bodybuilding, less weight but focussing on the muscle being targeted is the way to go..
there's no such thing as benching for bodybuilding and benching for powerlifting. Proper bench technique is proper bench technique regardless of your discipline.

That's like saying there's a different squat for bodybuilders and powerlifters. The only difference is time under tension (reps).

[Praetorian]

I was trying this yesterday and my legs were shaking like crazy when I tried to plant my heels..

I agree with the technique as far as planting the traps and pushing from a solid base and arching the back a bit, but as far as stretching the legs and pushing down, Im not seeing the benefit, it just hurts.

You dont need to have your feet flat..on the balls is fine as long as you are driving with the legs. Generally you wont injure your back by extension...most back injuries ie herniated discs etc are through flexion. Your flexibility isnt up to par so it will take time to get use to this style.
P

[Praetorian]

From a bodybuilding perspective, I don't understand the use of this particular technique.

It seems this technique is designed to take stress off the chest, while minimizing the distance traveled by the barbell. When I do bench, it's primarily for my chest..if I want to work my legs, I'll squat and I'll do rows if I want to destroy my lats.

Granted, you might be able to use more weight on the bar, but I've always been taught that for bodybuilding, less weight but focussing on the muscle being targeted is the way to go..

This technique actually puts more stress on the chest and less on the delts which is what you are doing....the "bodybuilders" bench press is an incorrect method taught by misinformed people who think more stress is placed on the chest when you lie flat, flare the elbows, and bring the bar to the neck. Nothing could be further from the truth and this will undoubtedly lead to severe injury...usually unrepairable roatator cuff. Keeping tight, driving with the legs, and pushing off with the lats is NOT training these muscle directly....it enables the chest do its job as well as prevent injuries and harness as much power as possible...thus leading to strength gains and oh my....muscular gains too!!
P

[trainharder]

This technique actually puts more stress on the chest and less on the delts which is what you are doing....the "bodybuilders" bench press is an incorrect method taught by misinformed people who think more stress is placed on the chest when you lie flat, flare the elbows, and bring the bar to the neck. Nothing could be further from the truth and this will undoubtedly lead to severe injury...usually unrepairable roatator cuff. Keeping tight, driving with the legs, and pushing off with the lats is NOT training these muscle directly....it enables the chest do its job as well as prevent injuries and harness as much power as possible...thus leading to strength gains and oh my....muscular gains too!!
P

That makes a lot of sense, thanks! "You must spread some Reputation around before giving it to Praetorian again."

Only thing I still wonder about is the range of motion though - Why is limiting the range of motion beneficial?

[waderow]

That makes a lot of sense, thanks! "You must spread some Reputation around before giving it to Praetorian again."

Only thing I still wonder about is the range of motion though - Why is limiting the range of motion beneficial?

in that position, you are getting a full ROM. The distance the bar travels may be less, but a full ROM nonetheless

[vlad]

Thanks again for posting this video. I tried to do the bench this way today and what a workout. I am lifting less but I got the best chest workout ever. Wow was my form out to lunch before.

[buildinthaskinnys]

Why are these guys pressing over their face? I thought that was the wrong thing to do. everything esounds right but why the hell is dave tate pressing over the neck?

[faller]

Why are these guys pressing over their face? I thought that was the wrong thing to do. everything esounds right but why the hell is dave tate pressing over the neck?

I'm not sure what you mean.

[buildinthaskinnys]

I thought you brang the bar down to a point just above the lowerpart of your rib cage and then press away from your face to a certain extent to keep the tension on the delts and triceps, thus making a straight line and eliminating shoulder rotation.

[CanadianIron]

Did you watch the vids? Your questions dont really make sense.

[JacktheThriller]

they arent pressing over there face the bar is starting at around the neck area and is brought down below his nipples, not a high bench brought down on the neck or shoulders (this would be pressing over the face)

[dremen]

I've been useing the arched back method for a few months now and it really does allow for a lot more weight to be pressed.

Just like i do for squats i take my shoes off for bench so my feet get a better grip.

Also if you do the arched back with DB'S and a good spotter for a month or so and don't touch flat BB bench in that time when you go back to BB bench you will be amazed how much more weight you can lift.

Have also noticed if you really sink your teeth into weighted pullups your bench goes up drasticly as well.

Just my humble opinion.

[buildinthaskinnys]

What im talking about is pressing towards the face, its something you are not supposed to do because it causes shoulder rotation, one of the things the videos is claiming to be protecting against. besides this you should be pressing in a straight line and somewhat towards the feet because this will place the weight on the pressing muscles especially the triceps and delts and is a shorter distance to lockout,in the video with dave he clearly presses towards the neck in an arch and I cant understand why he would do this.

[waderow]

What im talking about is pressing towards the face, its something you are not supposed to do because it causes shoulder rotation, one of the things the videos is claiming to be protecting against. besides this you should be pressing in a straight line and somewhat towards the feet because this will place the weight on the pressing muscles especially the triceps and delts and is a shorter distance to lockout,in the video with dave he clearly presses towards the neck in an arch and I cant understand why he would do this.

??? I think you clicked the wrong link

[CanadianIron]

What im talking about is pressing towards the face, its something you are not supposed to do because it causes shoulder rotation, one of the things the videos is claiming to be protecting against. besides this you should be pressing in a straight line and somewhat towards the feet because this will place the weight on the pressing muscles especially the triceps and delts and is a shorter distance to lockout,in the video with dave he clearly presses towards the neck in an arch and I cant understand why he would do this.

If you pushed up in a straight line toward your feet, your arms wouldn't be fully extended above your chest. Without the weight directly above your shoulders, the bar would swing down and break your legs... watch both vids a couple more times.

[buildinthaskinnys]

http://www.youtube.com/watch?v=DP3g-I9Sf9s&feature=related

[CanadianIron]

I think they key is to push straight up. The weight is definately going to come back, shouldnt be over your face though. That for most people, would put the weight back on the rack.

[CanadianIron]

Heres a good side shot of some good form.

http://www.youtube.com/watch?v=Xl6iBzze7N0&NR=1

[buildinthaskinnys]

Heres a good side shot of some good form.

http://www.youtube.com/watch?v=Xl6iBzze7N0&NR=1


Thats what im talkin 'bout!

And A little green goes yo way.........................

[pcruiser73]

How would this technique be carried over into incline bench press?

[tiramisu]

This is confusing me.

wrists over elbows throughout - check
bar lowered is a bit below nipples - check
bar raised is directly over shoulders - check

How could the correct bar path not arc?

If I simply pushed straight up the arms would end up with the weight NOT over my shoulders.

[Thorgrim]

I thought it was an arc path as well.

I've been using a lot of these techniques for a while now and it has definitely increased my max and eliminated shoulder pain. Still learned a few finer points from the video's that I had been missing though. Hopefully they will also lead to further gains.

Good thread.

[faller]

I've been doing some more reading on this and its hard to find a definitive answer.. My take on it is that some push a J-line and some straight press, either is fine apparently. Maybe some of the guys in the know here can clarify?

[waderow]

where sis it say that the weight ends up over your shouldeR?

[faller]

http://i118.photobucket.com/albums/o113/faller11/bump.jpg

[tiramisu]

where sis it say that the weight ends up over your shouldeR?

So you hope to hold a heavy weight extended at the end of your arms with the weight at an angle other than 90 degrees from your shoulders while lying on your back?

I predict a mixture of pain and failure.

[CanadianIron]

This is confusing me.

wrists over elbows throughout - check
bar lowered is a bit below nipples - check
bar raised is directly over shoulders - check

How could the correct bar path not arc?

If I simply pushed straight up the arms would end up with the weight NOT over my shoulders.


The weight should not be over your shoulders, this will literally re-rack the weight every rep.

I've been following this form for the last month or so, its definately helped. I go way deeper with heavy weights now.

At the top of my ROM, the weight is right above the center of my chest, it probably arcs back about 2-3" from the bottom of my chest.

[CanadianIron]

So you hope to hold a heavy weight extended at the end of your arms with the weight at an angle other than 90 degrees from your shoulders while lying on your back?

I predict a mixture of pain and failure.

You have to concider what arching your back is going to do with bar position.

If you're arching your back, it will reduce the straight on your shoulders and put the bar lower down.

Just imagine your arms verticle and what is happening to the bar position as your arch your back. As you arch, the bar moves down your chest.

[faller]

You have to concider what arching your back is going to do with bar position.

If you're arching your back, it will reduce the straight on your shoulders and put the bar lower down.

Just imagine your arms verticle and what is happening to the bar position as your arch your back. As you arch, the bar moves down your chest.

Very well explained! I can visualize what you're saying... When i do a rep the bar is just above the bottom of the rib cage and when i bring the bar up it doesn't arch, it goes pretty much in a straight line.

Green for you bro.

[Thorgrim]

Makes sense to me.

[tiramisu]

arms are attached to shoulders. no matter how you arch your chest when your arms are extended they still need to be over your shoulders or you are holding the weight with your front delts at an angle.

This might make sense with 50 pounds but it definitely doesn't with 500.

The mechanics of the lift need to end with the bar at the top in a balanced position. This is with the shoulders, elbows and wrists aligned directly over the shoulder joint.
Any other position doesn't make sense at the top.

[CanadianIron]

I understand what you're saying, but you're saying that at the top of the ROM the bar should feel effortless.

If you hold a barbell right above your face and let it swing down a bit, you won't feel a significant increase in force required to keep it there. Sure it may not be right above your shoulders at the end of the rep, but ideally you wouldnt be locking out anyways.

Think about when you do a decline press.

When the bar is fully extended, its right above your shoulders, but if you drew a perpendicular line off your chest, it would be above your belly button. Again, if you're arching your back, the bar is "above" your chest.

[O-Train]

I think you guys are over thinking this a little. When you bring the barbell down your elbows should tuck slightly. When pressing the elbows should naturally come back out. Wherever you can develop the most power and lift the most weight without injury is where the bar should travel. I might be wrong but I would think a persons own biomechnics would dictate the motion of the bar.

At the top of the lift (in my mind) the bar will be above the shoulders and the bar travels in an arc, not straight up and down. If you did a free body diagram of the bench press I think it would show that the barbell must be above the shoulders.

[tiramisu]

I'm saying 90 degrees to mean ol' mister gravity.

Top Position: Wrists, Elbows and Shoulders in line 90 degrees to gravity.

Bottom Position: Wrists and Elbows in line 90 degrees to gravity with bar just below nipples (and with the big lifters with big arches and 2 ply bench shirts that hold the weight for them at the bottom down near the stomach).


The arch does at least 3 things:
1) it reduces the total height required to press by raising the bottom. (Big Bellies help Benchers)
2) it reduces the travel of the bar from chest to shoulder by moving the chest Bottom Position closer in line with the Shoulder top position.
3) it lets you engage more muscle.

The bar path is not straight up and down but rather moves in an arc of the distance between the Bottom Position and the Top Position.

Ignore the arch for a moment as gravity doesn't care about it much. With regard to the planet earth the bar describes an arc from the bottom position to the top position.

"but if you drew a perpendicular line off your chests, it would be above your belly button?"

What it? The bar? Are you saying that if you've got your body at a 45 degree angle from the ground (arch) that the bar would be 90 degrees from your belly button? This doesn't seem like a terribly important fact but I'll ask my belly button.

If you're arching your back the bar is above your shoulders in the top position. Your chest is simply closer to your top position.

[natenator]

I'm saying 90 degrees to mean ol' mister gravity.

Top Position: Wrists, Elbows and Shoulders in line 90 degrees to gravity.

Bottom Position: Wrists and Elbows in line 90 degrees to gravity with bar just below nipples (and with the big lifters with big arches and 2 ply bench shirts that hold the weight for them at the bottom down near the stomach).


The arch does at least 3 things:
1) it reduces the total height required to press by raising the bottom. (Big Bellies help Benchers)
2) it reduces the travel of the bar from chest to shoulder by moving the chest Bottom Position closer in line with the Shoulder top position.
3) it lets you engage more muscle.

The bar path is not straight up and down but rather moves in an arc of the distance between the Bottom Position and the Top Position.

Ignore the arch for a moment as gravity doesn't care about it much. With regard to the planet earth the bar describes an arc from the bottom position to the top position.

"but if you drew a perpendicular line off your chests, it would be above your belly button?"

What it? The bar? Are you saying that if you've got your body at a 45 degree angle from the ground (arch) that the bar would be 90 degrees from your belly button? This doesn't seem like a terribly important fact but I'll ask my belly button.

If you're arching your back the bar is above your shoulders in the top position. Your chest is simply closer to your top position.
why is this so complicted for you? Watch the videos and do it.

[Shortdave]

Take the bar off the rack, just the bar.
While in your bench position (shoulders tucked, bending the bar etc) and with arms extended move the bar slowly from above your face to above your belly button and back, wherever the bar feels the lightest is where you should press to.

I hope that makes sense.

[waderow]

Take the bar off the rack, just the bar.
While in your bench position (shoulders tucked, bending the bar etc) and with arms extended move the bar slowly from above your face to above your belly button and back, wherever the bar feels the lightest is where you should press to.

I hope that makes sense.

I wish I had your communication skills. :)

[Yazz]

Those two videos are awesome, just helped me push 20 more lbs with 6 reps.

Thanks a million!

[519Muscle]

good tips in the vid
nice post

[EpicPhaill]

Dammit! I wish I seen this video a few weeks ago. I am now paying for it with a jacked shoulder

[tex]

arms are attached to shoulders. no matter how you arch your chest when your arms are extended they still need to be over your shoulders or you are holding the weight with your front delts at an angle.

This might make sense with 50 pounds but it definitely doesn't with 500.

The mechanics of the lift need to end with the bar at the top in a balanced position. This is with the shoulders, elbows and wrists aligned directly over the shoulder joint.
Any other position doesn't make sense at the top. soooo.....when I bench I unrack and move the bar to position over my stomach and then I begin by lowering to my belly and pressing straight up......the bar never goes over my shoulders or face when I am actually pressing....only when un-racking and re-racking......