good video. good points. this person knows what he's talking about. the thing he did mention but did not label it was bodybuilding. two benches. one is straight and up is short, this is powerlifting. the other is taking the bar over the eyes then down to the chest, this is bodybuilding. that's all. he did show both ways. great!
Dave knows Powerlifting there's no denying that however, when I try to bench with my "elbows in" the only way I can, is to bench narrow (I have long arms and normally bench wide) Dave seems to have shorter arms, and a big chest he seems to be genetically ideal for the bench any ideas how (myself) a 5 foot 9 inch, long armed, flat backed, elbows out, wide bencher can master this? I really would like to give it a try! Thanks Mike.
This technique is far better if you're a competitive lifter, yes. What about muscle and strength gain then? Is this still better or are they similar, if you bench-press with a greater distance?
@ejdl89 this is basicly only good if youre training for a powerlifting meet in a few months... if you want actual gains though, youre better off using a larger range of motion , and not letting the bar down almost on your stomach at the bottom....
This way of bench pressing is superior, with similar mechanics to JKD punches. All the sticks ie. bones are aligned for efficiency, the more further out the limbs from the body the weaker the structure. Try hitting the lower centre of a punch bag with this same back and shoulder structure .Instead of the weight distribution being displaced outward on the shoulders losing leverage, rather, the drive of the punch is backed up by the whole body like a pneumatic car jack from a solid base..
@Reaps 1291 no sir, he is not overrated. Dave Tate and his gym have produced far more champion benchers than anyone or place else that i know of. the numbers that come outta that place are just insane. i dont know him and I dont train with him, but when i adjusted my benching to this style, my power and size began growing drastically, and I have been crushing stall points ever since.
Well, don't forget people, powerlifters torso's are 3x the size of that of a normal person who just started bench pressing. So obviously they are gonna of a shorter range of motion. Dave Tate is a big man, and has short arms. He is overrated.
i have to say though its getting to the point where more and more powerlifters are coming into competition with awesome bodybuilder physiques and putting up higher numbers than ever. they are realizing that with proper nutrition and some easy cardio they can work out harder and not feel like shit their whole lives. being big and fat is a waste because that 1 competition comes and goes and there you are a 400lb fat ass who cant tie his shoes.
which also goes to show that yes form may vary a huge amount in bodybuilding compared to powerlifting but with assistance exercises, diet and cardio you can have a very powerful and awesome physique training with heavy powerlifting and not bodybuilding. if your goal is to be a bodybuilder its good to cycle in both training methods
Damn I think I might be tucking my elbows too much, Dave has more flare than me at the bottom, maybe this is why I have no drive from the chest but a solid lockout, hmm, I'll have to toy with it some...Also, Dave you are the f'n man.
@harleydavidonryder : this is a full range of motion. what you are not getting is the stress on the shoulders because your elbows are not going below the bench. this is also not a BODYBUILDING bench technique. This is strictly a power lifting form. If you are looking for size and definition do not use this technique. If you want to continue to use this technique but still want that stretch feeling then add in dumbbell presses into your routine. That will help with size and definition
this man eats dog shit then he gos to the faggats gym to work out then i will go to his home to fuck his wife in the ass hole and cum on his sister face
@benchfordeath .you are a fat ass faggat homo cock sucker i am cuming over to fuck your granny and your mum in the shit box you bold fat ass hole then i am going to fuck your wife and your faggat kids in the ass hole you mother fucker
For anyone saying that a shorter ROM isn't good, you are an idiot. Yes it takes more work to move 200 lbs 15" than 10". But you can use more weight with the 10" ROM. The ROM is still full, chest to lock out. You will actually be more fatigued this way because you are using more of your body. The Bench Press is a compound exercise, not an isolation. The only thing that matters is how much you can lift. If you want a pec pump, hit the pec deck.
wow i jus discover my new level of strength...with bench press cuz of this video...lol..before my long ass arms..i would jus do normal press...now i have to travel half that distance....with more weight...yaya!!! i can keep increasing weight everyydayy....
im really trying to find out my answer to my question. im 15, weight 136lbs and bench 215. iv been benching twice a week for a little. but benching twice a week sorta interferes with my lifting shedule. do i really need to bench twice a week to get a big bench? or is one plenty? message asap! thanks; Brandon.
@200EliteBlaster Dude, benching is just a number that gives people who don't know that much about useful/actual strength to drool over. There are so many more important exercises that you can do to help. Stick with your regular workout. Don't focus so much on the bench.
@200EliteBlaster : Willy Mac makes a good point as long as your goal isnt numbers. If your goal is size than you should be looking in the mirror and not what is on the bar. If you want your bench numbers to increase you first need a good base. Benching 2x a week at 15 isnt a great idea. 1x is plenty for now. change up your bench exercise (ie. flat, incline, decline, db press) every 3 weeks. This will help add muscle confusion and improve overall chest strength. work on tricep strength too
Yeah ur right, basiacally touching ur chest will strengthen ur arms, full range of motion is good, im improving big time because im touching my chest.
is his butt still on the bench? I find that when I really push from my feet, my butt comes off. and where is the bar coming down? is it just below his nipple line?
@jhagley This is why you must grab the bar with a underhand grip and really pull your back into an arch. With a proper arch you will find it nearly impossible to lift your butt.
you have to eat a lot to be a power lifter. All about getting that energy and proper nutrients. Lots of protein and carbs. Some of them do have 6 packs though.
@katra777 this is true like andy haman, although some think he is fake, has a six pack. he is probably the most phisically fit person i have seen ever along with willy weldens
The bigger the gut is, the less the bar has to move hahahaha. Nah, I'm just kiddin. katra777 is right, the more protein, the more muscle gain and energy.
you also have to remember that some of the more elite power lifters use drugs which cause bloating and with all the food they eat it causes bigger stomachs. but if you look at people like jay fry who benches ridiculous weight, he is very fit compared to some of the others. theres also those like jonnie jackson who power lift and bodybuild. he has a huge 6 pack.
@ASSLOVER56 : ya dude i dont think i was talking to you. asslover56 huh? makes you sound like an old gay pedophile. this probably isnt the video for you. i highly doubt you actually know what most of the people on this thread are talking about anyways.
I dont touch my chest, i go about 2 inches from the chest, i maxed out and touched my chest hurting my shoulders again, it isnt good to touch the chest.
@deffender560 your technique must not of been right that day, it is the only way to hurt your shoulder other then a bad spotter. Touching your chest is the correct way in order to improve muscles mass on chest, you can feel the stretch. We all have different teqniques i guess.
i just bench the way my body wants to :) i dont really care about the rules and i bet i will get injured someday.. but for now i increased my bench from 140 to 200 in two months so its not bad
Thank you so much for this. My shoulders don't bother me anymore and I can actually start appreciating the bench press, a lift I hated until I found out about this.
well, people should take one thing out of this video - the arc. dave tate has recently recanted this tip, he now thinks it does damage to your shoulders, and advises people to do an arc.
DUDE, thank you,where did you hear him say that? was it on t-nation? cause in the six week cure video here on YT i noticed he had an arc going when he was showing the correct way to bench and that video is about a year newer than this one (ging by the posted date)
question....is mr tate lifting his glutes off the rack? of does it look like he's lifting his glutes off because of his lower back curvature? BTW this guy has just explained the bench press so...CLEARLY!!!
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Anyone making negative comments towards this video doesn't know anything about power lifting. This is freaking Dave Tate with Westside barbell, are you serious? I don't care how much you think you can bench or what you think you know about lifting this guy has trained some of the best power lifters and I guarantee his bench max is more then almost anyone on youtube, unless there are a bunch of people watching this video that can bench way over 500lbs.
bu tthe first measurement looked dodgy. but owuld reduced ROM mean youre not training those msucles well enough, i mean for competition sure, you sohuld bnch the 7 inch method, but for trianing shouldnt u utilize a larger ROM, so that when u bench with the 7 inches method its actually feeling much easier, i mean people bench with dumbells in the first place for more ROM!
Powerlifters do dumbbell presses more for mobility and stretching than for power and strength.
And if they always used the longer ROM in training then they wouldn't have perfect form for the 7in. of motion. Which is why they always do it the same style, so they will have perfect form for competition.
ok fair enough, i guess ill jsut do that too, train with this form for barbell, and when i want some ROM ill do dumbells. probably do dumbells one week, barbell the next, or have one BB workout and one DB workout for chest, twice per week.
I have a question. I This the form you should use regaurdless of anything? For instance if I am athlete I'm not worried about the distance of the range of motion, It's all just the power you will display on the field, not the amount of weight you bench. Is this still the way i should bench? And if it is true for an athlete would everyone who performs this lift do it this way?
Who the fuck do you think you are? Do you have any idea how stupid you sound criticizing Dave Tate?
And whoever started the myth that an arched back during a bench press will lead to injury should be taken into an ally and be shot.
You arch your lumbar region for squats. You arch your lumbar region for dead lifts. Why? Because an arched lumbar position gives you the most strength! But for some reason if you do it for bench you'll get spinal meningitis. What a load of bullshit!
Powerlifting isn't about cosmetic results. That's what you fail to comprehend.
The more important concept here is the pointless nature of looking strong and functional without being strong and functional.
Sure you may have a chiseled pair of pectorals, striations running through your deltoids and ripped abs, but you probably aren't as strong as people half your size.
Enjoy your rotator cuff injuries down the road because you use poor form.
I need to comment, but ill try to do it without making you look too stupid.having your back arched maintains the natural curvature in your spine. the term is called blocking. some power lifters also wear belts, which may not make sense to most people, but the belt maintains a stolic pressure on the inside of your spine which insures your core is stable, and "prevents" back injuries. you really need to be educated, i'd be happy to recommend some literature on the topic at hand. good luck.
the physics is the same, the range of motion is changed. think of a 6'4 person lifting the end of a wheel barrow, and doing shrugs with it, now picture a 5'5" man doing the same thing. the 6'4 person has a long way to go before he starts shrugging,compared to the 5'5 guy,the weight is still the same,and so is the results. so why not have the 5'5 guy stand on blocks before he lifts the wheel barrow according to your logic he should get better results this way? its just simple physics. take care.
@darock44444444 Ya...you just proved my point. Longer range of motion = more physical exercise. Dumbass. This is purely for weightlifting competition or people who wanna say they maxed out their bench by doing it like a bitch.
Whenever studying levers or biomechanics of muscular skeletal leverage, the distinction must be made between the distance of the fixed and effective arms. The fixed arms are the distance from point of application of either resistance or effort force back to the fulcrum. The effective arms are the perpendicular distance from the line of force back to the fulcrum.
The distinction must be made in academics that when determining the mechanical advantage of a lever system, it is the effective lever arm distances that must be discovered and used in the equilibrium of torque formulae and not the fixed distances that contemporary academics teaches.
3rd class levers are taught to possess poor mechanical advantage because the distance at which the force of effort is effecting the fixed lever arm is longer then the distance at which force of resistance is effecting the fixed lever arm. try and wrap your head around that dumb ass. if you really want to learn, i'd be happy to teach you
I tried to give you an analogy that anyone with the intelligent quotent over 50 would understand, but you OBVIOUSLY don't fall into that category. sorry for your luck. but just in case your interested I thought I would give you a little "biomechanical" physics lesson.101. I would love to to explain the history behind the theories but you would never understand the entomology of any idioms. ps. hope your brain don't hurt from all this ;-)
I don't recall giving you any grief, whats with the attitude towards me ,all my comments were made towards "eagledynasty81", I was just trying to take him to school, for being such an uneducated dumb ass, I just thought I would check mate his lack of knowledge, if anything you should have sent him the comment, Im just trying to educate the person who decides to "just lift" and hope that I can somehow prevent these people from hurting themselves. if you need anything id be happy to help takecare.
true, it can give a false sense of security,I dont recomend a belt until it becomes nessasary but because of the complexity of doing a proper bench, especially when concentrating on the "heaver" lifts, the belt will certianly help in minimizing the injury in the event you make a mistake. its very rare to see an experienced power lifter without a belt, but my comment was made to try and give"eagledynasty81" a sliver of knowledge, because he is so "stupid".maybe you can talk some sense into him.
Jayfry..things don't always work the same for everyone, BUT PHYSICS DOES. Moving 300 pounds for 10 inches is not as hard as moving it 20. That demands more energy and is more work. It also puts much more stress on the shoulders with so much flexion. The shoulders are a relatively fragile joint and are easily injured.
this really does work. i can tell and feel a big difference. it make perfect sense if u stop and think about it. and as for the guy at da top who's teaching ppl this he's fucking up a lot of ppl shoulders in the long run. i know becuz my shoulder is already messed up way b4 i started doin this. wish i had known this sooner.
@alaze2007 Very true. Some people will have a slight drop in weight on the lift because most have never benched in a way that involves the triceps as much, but they will catch up quickly and progress will be made in a quicker manner.
I lock out high. I move the bar in An "ARC" I actually teach people how to do this technique. Hell, Rob Lyuando actually taught me this. Watch some of my videos "jay fry" and you'll see how it works for me. I almost take offense on how Dave calls people stupid for not benching the way he does. Not everything works for everyone.....
Great info, very helpful.
mgm8822 1 week ago
This guy KNOWS how to train. Why do so many people claim to know how to train when they obviously haven't got a clue the shitbags.
PUSSY100ish 1 month ago
damn thanks for the info im i guy with long arms and legs i will for sure try that method also im going stop using that damn smith machine as well
Getmusclequick 4 months ago 2
good video. good points. this person knows what he's talking about. the thing he did mention but did not label it was bodybuilding. two benches. one is straight and up is short, this is powerlifting. the other is taking the bar over the eyes then down to the chest, this is bodybuilding. that's all. he did show both ways. great!
illusionstateofmind 4 months ago
Is his butt touching the bench during the rep? Or does he lift it up a couple inches?
mkiitmr2 4 months ago
proper technique for bridging is hard...this is best for powerlifting if you are not a PL this is usless
madman4654 5 months ago
Comment removed
maritimetimes 5 months ago
Dave knows Powerlifting there's no denying that however, when I try to bench with my "elbows in" the only way I can, is to bench narrow (I have long arms and normally bench wide) Dave seems to have shorter arms, and a big chest he seems to be genetically ideal for the bench any ideas how (myself) a 5 foot 9 inch, long armed, flat backed, elbows out, wide bencher can master this? I really would like to give it a try! Thanks Mike.
mikesbbody 6 months ago
Incubus in the background, nice
gosciu555 6 months ago
"be a magic trick if the guy could bench 300 himself... i guess!
SFW247 6 months ago
i may be being naive, but he doesnt appear to be locking out at the end
sr19 7 months ago
Dave Tate is the boss.
Silvurado 8 months ago 2
This technique is far better if you're a competitive lifter, yes. What about muscle and strength gain then? Is this still better or are they similar, if you bench-press with a greater distance?
ejdl89 8 months ago
@ejdl89 end of the day, do you want shoulders or do you not lol.
6reevesy9 8 months ago
@ejdl89 this is basicly only good if youre training for a powerlifting meet in a few months... if you want actual gains though, youre better off using a larger range of motion , and not letting the bar down almost on your stomach at the bottom....
lloyd011721 6 months ago
FAKE!
tantheman36 9 months ago
Excellent video. Great explanation and examples. Cheers.
mymisterworkout 11 months ago
This way of bench pressing is superior, with similar mechanics to JKD punches. All the sticks ie. bones are aligned for efficiency, the more further out the limbs from the body the weaker the structure. Try hitting the lower centre of a punch bag with this same back and shoulder structure .Instead of the weight distribution being displaced outward on the shoulders losing leverage, rather, the drive of the punch is backed up by the whole body like a pneumatic car jack from a solid base..
Peisithanatos218 1 year ago
excellant video. Good stuff.
fcukyourmother 1 year ago
very good point about the not bringing back to the rack
6reevesy9 1 year ago
@Reaps 1291 no sir, he is not overrated. Dave Tate and his gym have produced far more champion benchers than anyone or place else that i know of. the numbers that come outta that place are just insane. i dont know him and I dont train with him, but when i adjusted my benching to this style, my power and size began growing drastically, and I have been crushing stall points ever since.
FrankieDBD 1 year ago
explanation is at 3:00
Revarendgodless 1 year ago
I hope you all realise this is a powerlifting bench press not a bodybuilding bench press.
And no i dont mean feet on the bench veriation.
SGTcrackey666 1 year ago
now should this technique be only used for maxs?
aznmanrugby 1 year ago
@aznmanrugby every rep
PedroConquersAll 1 year ago
@aznmanrugby only for your heavy days mate, i feel that on medium and light days you should use as much range of motion as you can for maximum growth
tldevilsh 1 year ago
Well, don't forget people, powerlifters torso's are 3x the size of that of a normal person who just started bench pressing. So obviously they are gonna of a shorter range of motion. Dave Tate is a big man, and has short arms. He is overrated.
Reaps1291 1 year ago
@Reaps1291 stfu
PedroConquersAll 1 year ago
This has been flagged as spam show
@Reaps1291 this comment and you are beyond retarded
bcopp8323 7 months ago
favorited
matt94lol 1 year ago
610 pound Bench Press. Dave Tate's best so i suggest you listen all you negative keyboard powerlifters
hellokatter 1 year ago
@hellokatter greatest bench teacher ever
ukatam 1 year ago
@ukatam Bench is chest, chest is bench
hellokatter 1 year ago
@hellokatter lol pause at the very beginning
hellokatter 1 year ago
I'm 13, weigh 300 lbs and can Bench Press 2,000 lbs RAW.......
JS8700 1 year ago
@JS8700 I can bench 2,001lbs. I win!
milesmuhldoon1 1 year ago
@milesmuhldoon1 i just benched that with my dick and i am only 8
tldevilsh 1 year ago
@tldevilsh you call that a dick, lmao!
milesmuhldoon1 1 year ago
@tldevilsh thats cool
PedroConquersAll 1 year ago
good video
nyknickz9 1 year ago
thanks
glekozip 1 year ago
i have to say though its getting to the point where more and more powerlifters are coming into competition with awesome bodybuilder physiques and putting up higher numbers than ever. they are realizing that with proper nutrition and some easy cardio they can work out harder and not feel like shit their whole lives. being big and fat is a waste because that 1 competition comes and goes and there you are a 400lb fat ass who cant tie his shoes.
MrRanger1987 1 year ago
which also goes to show that yes form may vary a huge amount in bodybuilding compared to powerlifting but with assistance exercises, diet and cardio you can have a very powerful and awesome physique training with heavy powerlifting and not bodybuilding. if your goal is to be a bodybuilder its good to cycle in both training methods
MrRanger1987 1 year ago
dave tate is the man. anyone who wants to bench big should really listen to him
MrBrios69 1 year ago 2
Damn I think I might be tucking my elbows too much, Dave has more flare than me at the bottom, maybe this is why I have no drive from the chest but a solid lockout, hmm, I'll have to toy with it some...Also, Dave you are the f'n man.
GoPioneersLaser0 1 year ago
@harleydavidonryder : this is a full range of motion. what you are not getting is the stress on the shoulders because your elbows are not going below the bench. this is also not a BODYBUILDING bench technique. This is strictly a power lifting form. If you are looking for size and definition do not use this technique. If you want to continue to use this technique but still want that stretch feeling then add in dumbbell presses into your routine. That will help with size and definition
armyspc101 1 year ago
you fat barsted you are on the shits you fat ass faggaty
ASSLOVER56 1 year ago
Dave thank you for making this video. Your videos in general offer some of the best advice on the internet.
menace3000 1 year ago
this man eats dog shit then he gos to the faggats gym to work out then i will go to his home to fuck his wife in the ass hole and cum on his sister face
ASSLOVER56 1 year ago
@ASSLOVER56 dude you are the worst troll ive ever seen
benchfordeath 1 year ago
@benchfordeath .you bold fat ass hole go eat dog shit
ASSLOVER56 1 year ago
@ASSLOVER56 lol will do. watch this vid again when yer balls drop bro.
benchfordeath 1 year ago
@benchfordeath .you bold fat fucker my balls drop when i fuck your wife in the ass and cum on your bold head you fat dum fucker
ASSLOVER56 1 year ago
@benchfordeath .is he you bold faggat and you suck his ass homo
ASSLOVER56 1 year ago
@ASSLOVER56 any way i can go about getting you banned?
benchfordeath 1 year ago
This has been flagged as spam show
@benchfordeath .suck my dogs cock you fat ass hole you are a faggat homo cock sucker send your mum and you wife to to so i can work out they pussy
ASSLOVER56 1 year ago
@ASSLOVER56 go stick a katana in your penile slit and choke on the blood trying to suck yourself off ... wait wut?
benchfordeath 1 year ago
This has been flagged as spam show
@benchfordeath .you are a fat ass faggat homo cock sucker i am cuming over to fuck your granny and your mum in the shit box you bold fat ass hole then i am going to fuck your wife and your faggat kids in the ass hole you mother fucker
ASSLOVER56 1 year ago
For anyone saying that a shorter ROM isn't good, you are an idiot. Yes it takes more work to move 200 lbs 15" than 10". But you can use more weight with the 10" ROM. The ROM is still full, chest to lock out. You will actually be more fatigued this way because you are using more of your body. The Bench Press is a compound exercise, not an isolation. The only thing that matters is how much you can lift. If you want a pec pump, hit the pec deck.
363498 1 year ago
This has been flagged as spam show
Which is why you should always have a liftoff so that you do not lose that position.
chris1284b 1 year ago
this guy is hilarious
phil12367 1 year ago
class,,
tabbyboy 1 year ago
wow i jus discover my new level of strength...with bench press cuz of this video...lol..before my long ass arms..i would jus do normal press...now i have to travel half that distance....with more weight...yaya!!! i can keep increasing weight everyydayy....
nomitata 1 year ago
im really trying to find out my answer to my question. im 15, weight 136lbs and bench 215. iv been benching twice a week for a little. but benching twice a week sorta interferes with my lifting shedule. do i really need to bench twice a week to get a big bench? or is one plenty? message asap! thanks; Brandon.
200EliteBlaster 1 year ago
@200EliteBlaster Dude, benching is just a number that gives people who don't know that much about useful/actual strength to drool over. There are so many more important exercises that you can do to help. Stick with your regular workout. Don't focus so much on the bench.
WillyMac99 1 year ago
@200EliteBlaster : Willy Mac makes a good point as long as your goal isnt numbers. If your goal is size than you should be looking in the mirror and not what is on the bar. If you want your bench numbers to increase you first need a good base. Benching 2x a week at 15 isnt a great idea. 1x is plenty for now. change up your bench exercise (ie. flat, incline, decline, db press) every 3 weeks. This will help add muscle confusion and improve overall chest strength. work on tricep strength too
armyspc101 1 year ago
Yeah ur right, basiacally touching ur chest will strengthen ur arms, full range of motion is good, im improving big time because im touching my chest.
deffender560 1 year ago
Dave is the man. No doubt about it.
viralencore84 1 year ago
Thanks, but it could be more clear. I mean camera's angle isnt good.
kemerestu 1 year ago
is his butt still on the bench? I find that when I really push from my feet, my butt comes off. and where is the bar coming down? is it just below his nipple line?
jhagley 1 year ago
@jhagley This is why you must grab the bar with a underhand grip and really pull your back into an arch. With a proper arch you will find it nearly impossible to lift your butt.
TheGunShow777 1 year ago
Incubus in the background haha
RockinDjembe 1 year ago
Dave Tate, Louie Simmons/ Westside= mythic status. The Gods must've been crazy!
safimoh 1 year ago
why is every big bench presser fat? or at least have big stomachs?
SteezyTre 1 year ago
@SteezyTre
you have to eat a lot to be a power lifter. All about getting that energy and proper nutrients. Lots of protein and carbs. Some of them do have 6 packs though.
katra777 1 year ago
@katra777 this is true like andy haman, although some think he is fake, has a six pack. he is probably the most phisically fit person i have seen ever along with willy weldens
SteezyTre 1 year ago
@SteezyTre Dude dave tate takes in somewhere in the 11,000-13,000 calories a day. Its fucking nuts.
joeydelac 1 year ago
The bigger the gut is, the less the bar has to move hahahaha. Nah, I'm just kiddin. katra777 is right, the more protein, the more muscle gain and energy.
FancyGapClawhammer 1 year ago
@SteezyTre:
you also have to remember that some of the more elite power lifters use drugs which cause bloating and with all the food they eat it causes bigger stomachs. but if you look at people like jay fry who benches ridiculous weight, he is very fit compared to some of the others. theres also those like jonnie jackson who power lift and bodybuild. he has a huge 6 pack.
armyspc101 1 year ago
@armyspc101 I think Johnny J. might actually have a 12 pack. That guy is frightening
MrStitch105 1 year ago
@MrStitch105: The way he trains I wouldn't doubt it!
armyspc101 1 year ago
@armyspc101 .faggat i train your mums pussy
ASSLOVER56 1 year ago
@ASSLOVER56 : ya dude i dont think i was talking to you. asslover56 huh? makes you sound like an old gay pedophile. this probably isnt the video for you. i highly doubt you actually know what most of the people on this thread are talking about anyways.
armyspc101 1 year ago
@SteezyTre Simple physics-mass moves mass and if that wasn't the case they woudn't have weight classes....
LRGHMN 1 year ago
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So do I arc the bar back or press the bar in a straight line.
marty232 1 year ago
So do I arc the bar back or press the bar in a straight line.
marty232 1 year ago
That guy definitely knows what he is talking about. It sure helped me.
dapowerlifter09 1 year ago
Perfect powerlifting coach. Westside barbell still rules.
mohammad112388 1 year ago
I dont touch my chest, i go about 2 inches from the chest, i maxed out and touched my chest hurting my shoulders again, it isnt good to touch the chest.
deffender560 1 year ago
@deffender560 your technique must not of been right that day, it is the only way to hurt your shoulder other then a bad spotter. Touching your chest is the correct way in order to improve muscles mass on chest, you can feel the stretch. We all have different teqniques i guess.
magnum2487 1 year ago
i just bench the way my body wants to :) i dont really care about the rules and i bet i will get injured someday.. but for now i increased my bench from 140 to 200 in two months so its not bad
OHHHmar1 1 year ago
Thank you so much for this. My shoulders don't bother me anymore and I can actually start appreciating the bench press, a lift I hated until I found out about this.
jecnunez 1 year ago
Comment removed
darock44444444 1 year ago
Very good video. This should be played to everyone who ever joins a gym when they sign-up for the first time.
abbcccxyyzzz 1 year ago
yeah cus people really need to bench more..
japp111 1 year ago
hahhhaahaha fucking fagget
boxer853 1 year ago
is this more for powerlifting than develipment
DanLya11 1 year ago
Both. Difference being that when competing you only care about getting the most optimal conditions for pushing the greatest amount of weight.
But, when training for the competition, you obviously need to be developed. So it's not like powerlifters don't care about development.
eveningninja 1 year ago
This guy knows EXACTLY what he's doing!!
Forget everything you ever "learned" about how to bench!!
This vid opened my eyes!
Thank you!!!
5/5
cheers from Germany!
fliesenfuzzi 1 year ago 6
couldnt that be bad for your back?
eashmuffin 1 year ago
i agree, isnt your back supposed 2 b flat?
Playboy881 1 year ago
ya great limit ya motion
davidglaros22 1 year ago
dude. this is so helpful, if this dude is right, i've been doing it wrong all my life
CelticAndProud 1 year ago 5
EXACTLY.. good video very helpful.
cchege 2 years ago 5
Very helpful video, it shows me i am doing it the wrong way! Thanks!
rlmurillo 2 years ago
Great vid. Thanks.
mikehennessy2009 2 years ago
the guy is just correct giving good and safety advice,not like some who say do this and u end up injured,thanx for great vid
scottbarbell 2 years ago 4
well, people should take one thing out of this video - the arc. dave tate has recently recanted this tip, he now thinks it does damage to your shoulders, and advises people to do an arc.
dm325 2 years ago
DUDE, thank you,where did you hear him say that? was it on t-nation? cause in the six week cure video here on YT i noticed he had an arc going when he was showing the correct way to bench and that video is about a year newer than this one (ging by the posted date)
THEinspectigator 1 year ago
question....is mr tate lifting his glutes off the rack? of does it look like he's lifting his glutes off because of his lower back curvature? BTW this guy has just explained the bench press so...CLEARLY!!!
Felsennest 2 years ago
like the way you tell it how it is. perfect in every way. using this, at a 190 lb i put up 365 easy.
cwheeler007 2 years ago
Comment removed
roderickgc 2 years ago
This has been flagged as spam show
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asacestt 2 years ago
great form, i use to only do 315 one and a half times, i used this form then next week and did it 4 times
madmattdisease92 2 years ago
Anyone making negative comments towards this video doesn't know anything about power lifting. This is freaking Dave Tate with Westside barbell, are you serious? I don't care how much you think you can bench or what you think you know about lifting this guy has trained some of the best power lifters and I guarantee his bench max is more then almost anyone on youtube, unless there are a bunch of people watching this video that can bench way over 500lbs.
Ramwhad 2 years ago 46
This comment has received too many negative votes show
this guy looks like a big fag look at his shit face,the fat fuck cant lift shit
FUCKWHITEPUSSY 2 years ago
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is Dave Tate IMBECIL carepussy
jusesaro 2 years ago
bu tthe first measurement looked dodgy. but owuld reduced ROM mean youre not training those msucles well enough, i mean for competition sure, you sohuld bnch the 7 inch method, but for trianing shouldnt u utilize a larger ROM, so that when u bench with the 7 inches method its actually feeling much easier, i mean people bench with dumbells in the first place for more ROM!
angrygunsmith 2 years ago
@angrygunsmith
For bodybuilding more range of motion is better,
Powerlifters do dumbbell presses more for mobility and stretching than for power and strength.
And if they always used the longer ROM in training then they wouldn't have perfect form for the 7in. of motion. Which is why they always do it the same style, so they will have perfect form for competition.
Alderslodge 2 years ago
ok fair enough, i guess ill jsut do that too, train with this form for barbell, and when i want some ROM ill do dumbells. probably do dumbells one week, barbell the next, or have one BB workout and one DB workout for chest, twice per week.
angrygunsmith 2 years ago
Comment removed
Alderslodge 2 years ago
exactly...barbell for power...dumbells, as its always been, for more ROM. you answered your own question in your arguement,
dawgyv72 1 year ago
whats rom ?
GTSouljah187 1 year ago
Range Of Motion.
dawgyv72 1 year ago
I have a question. I This the form you should use regaurdless of anything? For instance if I am athlete I'm not worried about the distance of the range of motion, It's all just the power you will display on the field, not the amount of weight you bench. Is this still the way i should bench? And if it is true for an athlete would everyone who performs this lift do it this way?
cky104040 2 years ago
This video was very helpful to me. I can't wait til my next chest day to reconstruct.
jimguy 2 years ago
This comment has received too many negative votes show
this is so fucking stupid, good way to fuck up your back.
eagledynasty81 2 years ago
Who the fuck do you think you are? Do you have any idea how stupid you sound criticizing Dave Tate?
And whoever started the myth that an arched back during a bench press will lead to injury should be taken into an ally and be shot.
You arch your lumbar region for squats. You arch your lumbar region for dead lifts. Why? Because an arched lumbar position gives you the most strength! But for some reason if you do it for bench you'll get spinal meningitis. What a load of bullshit!
Luggerful 2 years ago 13
This comment has received too many negative votes show
yeah hes sure getting a workout pushing the bar 7 inches. Dumbass.
eagledynasty81 2 years ago
@eagledynasty81
Powerlifting is about getting a fucking pump retard.
Keep going with your shitty technique, big guy and I'll laugh when you tear your rotator cuff.
Southpaw447 2 years ago
you're getting a real good workout with that 10 inches range, who cares how much you can bench if you're not physical results.
eagledynasty81 2 years ago
@eagledynasty81
Powerlifting isn't about cosmetic results. That's what you fail to comprehend.
The more important concept here is the pointless nature of looking strong and functional without being strong and functional.
Sure you may have a chiseled pair of pectorals, striations running through your deltoids and ripped abs, but you probably aren't as strong as people half your size.
Enjoy your rotator cuff injuries down the road because you use poor form.
Southpaw447 2 years ago 2
Comment removed
eagledynasty81 2 years ago
@eagledynasty81
You really have no idea what you're talking about.
Southpaw447 2 years ago
@Luggerful .go suck his ass then you faggat cock sucker
ASSLOVER56 1 year ago
@eagledynasty81
And how much can you bench, big guy?
Shut the fuck up
Southpaw447 2 years ago
I need to comment, but ill try to do it without making you look too stupid.having your back arched maintains the natural curvature in your spine. the term is called blocking. some power lifters also wear belts, which may not make sense to most people, but the belt maintains a stolic pressure on the inside of your spine which insures your core is stable, and "prevents" back injuries. you really need to be educated, i'd be happy to recommend some literature on the topic at hand. good luck.
darock44444444 1 year ago 7
@darock44444444 You're really getting a good workout pushing the bar 7 inches!
eagledynasty81 1 year ago
the physics is the same, the range of motion is changed. think of a 6'4 person lifting the end of a wheel barrow, and doing shrugs with it, now picture a 5'5" man doing the same thing. the 6'4 person has a long way to go before he starts shrugging,compared to the 5'5 guy,the weight is still the same,and so is the results. so why not have the 5'5 guy stand on blocks before he lifts the wheel barrow according to your logic he should get better results this way? its just simple physics. take care.
darock44444444 1 year ago 8
@darock44444444 Ya...you just proved my point. Longer range of motion = more physical exercise. Dumbass. This is purely for weightlifting competition or people who wanna say they maxed out their bench by doing it like a bitch.
eagledynasty81 1 year ago
Whenever studying levers or biomechanics of muscular skeletal leverage, the distinction must be made between the distance of the fixed and effective arms. The fixed arms are the distance from point of application of either resistance or effort force back to the fulcrum. The effective arms are the perpendicular distance from the line of force back to the fulcrum.
darock44444444 1 year ago 9
The distinction must be made in academics that when determining the mechanical advantage of a lever system, it is the effective lever arm distances that must be discovered and used in the equilibrium of torque formulae and not the fixed distances that contemporary academics teaches.
darock44444444 1 year ago 6
3rd class levers are taught to possess poor mechanical advantage because the distance at which the force of effort is effecting the fixed lever arm is longer then the distance at which force of resistance is effecting the fixed lever arm. try and wrap your head around that dumb ass. if you really want to learn, i'd be happy to teach you
darock44444444 1 year ago 6
I tried to give you an analogy that anyone with the intelligent quotent over 50 would understand, but you OBVIOUSLY don't fall into that category. sorry for your luck. but just in case your interested I thought I would give you a little "biomechanical" physics lesson.101. I would love to to explain the history behind the theories but you would never understand the entomology of any idioms. ps. hope your brain don't hurt from all this ;-)
darock44444444 1 year ago 7
@darock44444444 just shut up and lift
1munford 1 year ago 4
I don't recall giving you any grief, whats with the attitude towards me ,all my comments were made towards "eagledynasty81", I was just trying to take him to school, for being such an uneducated dumb ass, I just thought I would check mate his lack of knowledge, if anything you should have sent him the comment, Im just trying to educate the person who decides to "just lift" and hope that I can somehow prevent these people from hurting themselves. if you need anything id be happy to help takecare.
darock44444444 1 year ago
@darock44444444 Weight lifting belts give a false sense of security. Bad technique will injure your back even if you wear a belt.
IntegraXSiR 1 year ago
true, it can give a false sense of security,I dont recomend a belt until it becomes nessasary but because of the complexity of doing a proper bench, especially when concentrating on the "heaver" lifts, the belt will certianly help in minimizing the injury in the event you make a mistake. its very rare to see an experienced power lifter without a belt, but my comment was made to try and give"eagledynasty81" a sliver of knowledge, because he is so "stupid".maybe you can talk some sense into him.
darock44444444 1 year ago 2
This guy sure gets pissed off at poor technique.
rolfeder 2 years ago
lol, he's a pro.
sk8forlife90 2 years ago
i agree. powerlifting is alot better than flat back bench. great video bro! thanks for all the info! powerlift or die.
fivefingerbp98 2 years ago 3
This has been flagged as spam show
ok not bad
check out my video tell me if im doing it right?
DJECell 2 years ago
Will this give the same chestcontraction than the flatbench?
Forrestgumpz 2 years ago
not quite no
sk8forlife90 2 years ago
Jayfry..things don't always work the same for everyone, BUT PHYSICS DOES. Moving 300 pounds for 10 inches is not as hard as moving it 20. That demands more energy and is more work. It also puts much more stress on the shoulders with so much flexion. The shoulders are a relatively fragile joint and are easily injured.
dbears6 2 years ago
this really does work. i can tell and feel a big difference. it make perfect sense if u stop and think about it. and as for the guy at da top who's teaching ppl this he's fucking up a lot of ppl shoulders in the long run. i know becuz my shoulder is already messed up way b4 i started doin this. wish i had known this sooner.
alaze2007 2 years ago 3
@alaze2007 Very true. Some people will have a slight drop in weight on the lift because most have never benched in a way that involves the triceps as much, but they will catch up quickly and progress will be made in a quicker manner.
dbears6 2 years ago
lol. ok. i can tell you don't have a clue. like i said look me up "jay fry" benching like that worked back in the 90's and early 2000. not anymore.
jayfry710 2 years ago
I lock out high. I move the bar in An "ARC" I actually teach people how to do this technique. Hell, Rob Lyuando actually taught me this. Watch some of my videos "jay fry" and you'll see how it works for me. I almost take offense on how Dave calls people stupid for not benching the way he does. Not everything works for everyone.....
jayfry710 2 years ago
This guy does have a bit of an attitude but if you want to lift more weight you do it his way. Simple!
imstilly 2 years ago
Comment removed
sk8forlife90 2 years ago
I SOOOOO Disagree with this! My range of motion is exactly how he's telling you not to do. Sorry Dave. It works for me,.
jayfry710 2 years ago
Comment removed
10eleven 2 years ago
True.. I used to bench full flatback. I can do far more weight now with arched back with shoulders tucked
typokid2 2 years ago
he knows his stuff.
scarolinafan1234 2 years ago
sweet! im going to try this
mad3nch1na 2 years ago
AWESOME !!!!!!!
RIVZILLA 2 years ago
Does he bring his ass off the bench?? Because if he does then you get disqualified in a powerlifting competition.
JMalley0954 2 years ago 2
no he doesn't. he arches his back which is perfectly legal. butt and shoulders have to touch
tylerbutcher 2 years ago
This comment has received too many negative votes show
isnt it bad to arch ur back?
Maverick5588 2 years ago
belly bench
Duffman89detmig 2 years ago
this has actually helped me to increase my bench and has taken the pressure off my left shoulder.
thedesignateddriver 2 years ago
diggin incubus
filthyj24 2 years ago
Incubus-Drive...
We play it too.
hopituary 2 years ago
This comment has received too many negative votes show
but you're cheating, no? you're using your legs, no??
insightdeluxe2 2 years ago
When you bench heavy, legs and everything else come into play. Its not cheating if whatever federation you belong to makes that acceptable.
For bodybuilding purposes, you can make it a "pure" bench press but then you will find you are using a much lighter weight.
getgopi1 2 years ago
the bench press is a FULL body exercise, remember that
vongSTAA 2 years ago 4