How To Bench Press, Tips And Tricks To Increase Your Strength And Add Muscle Quickly And Safely

[SoccerSkills111]

how much of an arch should you have?

[sexyuglyx]

Thanks :)

[bigman52100]

can anyone tell me how many reps and sets a beginner should do im in highshcool 6'2 and and about 160 pounds

[WildLionProductions]

@bigman52100 well your height doesnt have to do with how much your can bench...but id say if your 160 pounds and are truly a beginner. I would do 3 sets of 10 at 135. if thats too easy go up 10 pounds and if its too hard go down 10 pounds. 3 sets of 10 is a good way to start off if your new

[bigman52100]

@WildLionProductions thanks and also do you know any tips to eating to get muscle gain

[WildLionProductions]

@bigman52100 well after workout get protien in your system within 30 minutes. its kindof exspensive so if you dont want to pay for it chocolate milk work real well. if you do want to pay for it. amp mass xxx has worked really well for me and I got bigger. Im 5 foot 9 and 190 and before I took it i was 175. the reason you get so big off that one is because its a mass gainer. but make sure you keep up with working out and running otherwise you can get fat instead

[WildLionProductions]

@bigman52100 another good one my friend takes is ON 100% Whey protien. Ive heard that one is really good. also its cheaper then amp mass xxx. but as I said earlier....chocolate milk works excellent as well. for eating...obviously fruits and vegtables every day. they say you want to eat your body weight in protien. so if you are 160 pounds eat 160 grams of protien. its hard but try and stay away from soda and pizza! you can eat almost anything but moderation is key

[WildLionProductions]

@bigman52100 but the most important thing is protien right after you workout whether it be a shake, bar or choc milk. and eating lots of protien throughout the day. and stay away from bad carbs like pizza and eat good carbs like pasta and spaghetti. hope that all helps. and dont forget to do running you dont want to just be a giant meat head who cant move cause of all his muscle haha

[kevinjosuereyes]

thanks a lot, it really helped me....keep them coming!!! :)

[xPITCHBLK]

After 2 months, my max has increase 20 pounds to 205.. I can almost get 225 but I stick about halfway. Thanks for the tips.

[RoyalTutorial]

good stuff man. great great stuff keep them coming

[JohnAlvino1]

@RoyalTutorial thanks for the feedback. more to come...

[SkeptikCA]

when i bench press i can not balance the bar correctly , even with no weights on... ( im new to this ) any tips?

[xLLexMox]

@SkeptikCA its harder to balance the bar when you have no waights on :)

[SkeptikCA]

@xLLexMox even when i put weights on i cant balance. -.-

[JohnAlvino1]

@SkeptikCA Use dumbbells and see if you still notice an imbalance

[BigKrash]

Great video thank you...although i haven't flat bench for a very long while as i prefer incline bench. you mentioned the elbow positioning which i think is very important as it determines whether you are exerting unwanted pressure on the shoulder region.

[JohnAlvino1]

@BigKrash Exactly true.

[TheYouwontgetit]

very good video - maybe the path of the bar should not be that much / because in some tournaments they do not allow you to go that much down to your stomach...

[121JAB121]

The word you're looking for to describe the shoulder position it 'protruded', protracted means something entirely different... :)

[JohnAlvino1]

@121JAB121 Thanks for the vocab lesson but I meant exactly what I said- protracted. :)

[121JAB121]

@JohnAlvino1 Seeing as I'm in medical school, and in such a school we do anatomy classes, I'm preeeeeeettttyyyyy certain im right lol

[JohnAlvino1]

@121JAB121 You better save your receipt for your tuition. hahaha I promise I'm correct. Just look it up.

[MrTrujill00]

hey so how long do i have to rest my body after i do dis work out ur showing?

[xPITCHBLK]

Thanks for these tips... We're currently working out for football and my max is 185.. Can't do anything more, I'll try these things.

[JohnAlvino1]

@xPITCHBLK these tips will definitely help. Let me know how you make out

[csyd22]

christopher reeves on roids

[frosti0408]

isnt this type of movement different than a muscle building bench press? (lower to the nipple line)

[andrewfogan]

You look fake...

[Haloreznor99]

Great video man! Very informative and you cover every little detail.

Also I think the bench press sucks too. Standing overhead press for life!!!!

[JohnAlvino1]

@Haloreznor99 Couldn't agree more

[LordOctemeus]

last week i maxed out at 190. i watched this video and tried it again today and hit 205. thanks so much dude you really helped me figure out my form.

[JohnAlvino1]

@LordOctemeus Hey, glad I could help you out. Keep pushing!

[smilsmff]

i have a question , what do you do when you go from the barbell you are demonstrating with ,to a thicker diameter bar ? the gym changes all the bars and the new are thicker , they claim the weight is the same for bar ,but it is maybe a quarter inch more , i have small er hands and the new bars have negated all of my 6 months of strength gain!! are all gyms or competitions updating??

[JohnAlvino1]

@smilsmff Hey, well you've got to work with what you have. A thicker bar will definitely make the exercise more difficult. This has pros and cons. Although the weight will be lighter, your grip/forearm will get a greater training stimulus.

[Xeando]

@rsingh95

check out these guys on youtube. /user/twinmuscleworkout

They have tons of videos on pretty much every subject you can think of, including what to eat, routine, etc

[zenqimaster]

Nice tips! I'm a skinny guy and I want to build up my chest, so the bench press is the main exercise I've been working on.

I've always felt that my shoulders are doing too much work, so I suppose these tips will help with that.

Thanks again.

[JohnAlvino1]

@zenqimaster Feeling the shoulders too much during benching is a common complaint. Use the techniques shown in the video and let me know how you make out.

[meinsla]

@JohnAlvino1 Thanks, I am a skinny guy as well and I hurt my shoulder pretty good after a couple months lifting. I never realized how much shoulder work I was putting into this.

[steve1301]

Well if you don't want people to bench press what do you recommend to replace that exercise?

[JohnAlvino1]

@steve1301 Hey Steve, I prefer closed chain exercises such as weighted suspended push ups. Try them and let me know what you think

[steve1301]

@JohnAlvino1 First off, I appreciate the response. Secondly I've been substituting my bench presses with suspended push ups like you suggested and it really helps keep my shoulders in better shape, rather than bench pressing where I get an ache in them. Appreciate it.

[JohnAlvino1]

@steve1301 Awesome, glad I could help you out

[creepingdeth1981]

great vid!! 

[jhotbody]

Great video!

[jaymepit]

Thanks for the great video! Can you shoot some videos of lower body exercises?