So many people have been wrongly taught that arching the back is unsafe and "cheating" for a long time now by self-proclaimed experts. It's very simple.... WATCH THE PROS!!!! they are going to do the lift the safest and most effecient way possible to maximize weight while preventing injury....
Ok its pretty simple. There two ways you can bench. One is for strength training and uses more rom. The other way lets you lift more weight is for a competition. The techniques are actually similar but one of them you use a bigger back arch. If you your going to do powerlifting its important to use good technique and get advice from someone who has actually done powerlifting.
@TiberiusStorm I KNOW THAT FOR POWERLIFTING BUT STILL IT SEEMS LIKE HE IS CHEATING THE DISTANCE HE HAS TO TRAVEL LOLOL AND THEN YOU HAVE TO COUNT THEIR GIANT GUTS WHICH HELPS TO LESSEN THE DISTANCE TRAVELED.
@dangelo003 reducing the distance is part of the technique and proper set up. the goal is to bench as much weight as possible, not as far as possible. a gut can help eliminate some distance, but remember not all powerlifters are fat.
@dangelo003 im not agreeing with you. im telling you why that technique is used. as for all powerlifters being fat, that just shows how little you know about the sport.. search: kirk karwoski, stan efferding, konstantine konstantinovs, jay nera, sam byrd, i can go on. im confident that all of those guys have body compositions that would make you jellous. im willing to bet you have a 6pack, but weigh <160lbs. got news for ya,6packs on skinny guys are like big tits on fat chicks. doesnt mean shit.
@MasterCatastrophe no it is not. I been lifting for over 20 years with not one single back injury from benching this way. The way you are asking people to bench will tear up their shoulders in time and they will pay for it later in life. This is a good video showing good form for benching.
@willheffernan dont listen to him, rippetoe is a spastic, he teaches you to look at the floor and put ur head forward while squatting, any other mother fucker tells you other wise lol
@josh1josh1josh1 because someone asked me a question....video is a really simple way to answer them. It really isn't that complicated. I could ask...why would you ask this question?
@googleTHT you said Rip's guide to Bench Press? uuuhm, its actually quite old school guillotine approach so you can dump it with all this starting strength crap.
@googleTHT Rippetoe is fantastic, especially his squat and shoulder press techniques, but this guy and especially Westside Barbell are really good too.
This only hurts your back if your T spine has poor mobility, your hip flexors are tight, or if you are just plain weak.
This is the optimal way to bench. Benchpress is not a natural movement for the body, you have to artificially create this stability with T spine arch and tight shoulderblades. Benching with flat back and elbows flared is not "the non cheater way to bench". It's just fucking biomechanically wrong and stupid.
@desolationofsmaug i realize you are a bodybuilder. what i was saying is that maybe you should give the powerlifting bench routine a go for a while. you could only benefit. if your other muscles are exhausted before chest then maybe your chest is out of proportion with your tri's and delts. thats what i was saying. and its hard to really get someones tone and all on the net. im not trying to sound like a douche.
@desolationofsmaug then i think you should re-evaluate YOUR training if all the supportive muscles are tiring before the target muscles. maybe you have weak shoulders and triceps and focus too much on chest. i do it this way and my shoulders never tire, and my chest is usually fatigued a little before the triceps. alos bodybuilders rarely do full reps so they CAN keep the focus on the chest, or triceps depending on which you are working.
Is that Isley Brothers playing? Good technique, although I find tracking the bar back over my face a little on the way up helps a little. Good video, this method offers much more stability within the body as a whole and on the bench.
are u stupid? in what contest does ur ass being off the pad count?!?!? Heals and ass must be in contact with floor /bench...next thing ur gonna say is using a bench shirt is your actual MAX!!!! that's like dunking a basketball using a ladder !!
so i dont arch my back when I bench and I dont care what others do honestly, but for those that do......when someone comes up to you and says something like..."hey man ur gonna break ur back!"
u should say
"oh really? do you know anyone that broke their back from doing this"
and if they say yes....ask for a name...bet they wont give one! LOL
@FreeRazorBlades4Emos lol youre an idiot if you think that is actually the reason for the arch, i got news for you bro, my flat bench trumps my decline by 50lbs...
it is a good powerlifting technique but there are some serious issues it does bring up like lifting in that arched position will lead to excessive Lordosis in your lower back as you have to go into an posterior pelvic tilt. which will lead to back problems even if you don't do squats and deadlifts.
on the up side you can lift more with this technique and i wouldn't recommend you lift this way every time you train but if you do i would recommend doing a whole lot of posture correction exercises.
looking at the negative comments, this method of benching protects the shoulder, even if you choose not to bench like this some of the points are good for everyone.
and there is the reason why lots of power lifters get back serious problems in thier later years that is how most of the pro power lifters do it but its not healthy for you at all
Do you seriously think that the reason powerlifters suffer 'serious back problems' in their latter years is because of the arch they use when benching? Once agin and as with most of the comments here you've shown that you've not got the slightest clue what you are talking about.
Just for a second have a think about the 'stress' of squatting and the 'stress' of deadlifting and then have a good think again about your comment.
@willheffernan i find nobody here knows how to bench either...all these fuck ups saying your back should be flat on the bench...fuck em...your right, but you can also get your feet all the way back underneath your ass and on your toes and not flat footed unless you compete in a flat footed federation,...
I'm sure you are very proud of your girlfriend wolfman. But do you know how many certified physical therapists have coached Olympians, world championship or national championship competitors? Just have a wild guess?
She should stick to doing massage and I'll stick with coaching athletes.
@willheffernan Keep training them bud, i"ll thank you now for the new motorcycle you all bought me with all the money you and your friends are bringing in! I dont need to guess how many olympic champs get trained by physical therapists. but i wonder if they are looking to win by whatever means (really bad form) or looking out for their best interests?
You actually just don't have a clue what you are talking about...and niether does your girlfriend for that matter I'd hazard a guess. Niether of you has the slightest clue what good or bad form is so discussing it with you is pointless. It's cool though...you like everyone else is entitled to your opinion.
@willheffernan and you know what you are talking about right? you certification is? your training is? anyone can do personal training as long as they do that online course or maby 1/4 the college time a physical therapist has to do. point being if i have more knowlege in this area (fixing peoples screwed up backs from this kind of lifting) than you, then that means that you dont know what you are talking about. i will agree to disagree im not changing your mind and you arent changing mine
This conversation isn't going to end well for you mate. A couple of degrees and a few Olympics, several world champs in a few different sports, national champs in 5 or 6 different countries in a few sports...and more 'certs' as you call them than I could mention here...so if your girlfriend is keen she can publish her qualifications and cv and I'll publish mine and we can see how they match up? Till then thanks for your expert opinion :)
@willheffernan nice track record, but still how many of those certs are not to fuck peoples bodies? again she fixes what you fuck up all your olympic friends come to her when they cant move anymore because of what you are teaching.
Like I said. You should stick with watching videos rather than commenting and your girlfriend can stick to giving people massages. We can all stick to what we're good at.
@willheffernan ill stick to putting the truth out there, but thanks for your input. my girl will be doing what shes good at, fixing what you fuck up (because shes good at it)and you keep fucking up peoples bodies (because you seem to be good at it).
So that's a no obviously? You won't be posting your girlfriends CV along with testimonials from all the athletes she's worked on who are Olympian's or World Championship competitors or who've won natioanl titles? I'm hazarding a guess that your girlfriend is pretty much just a run of the mil PT who works mainly with the old and who's idea of an athlete are guys who come in from the local gym after doing bench and gunz. I'm sure everyone here appreciates your sage like input though.
@willheffernan meathead! its funny that you think you are right, your cv's and olympic trainer crap means nothing when you cant get up in the morning. hazard as many guesses as you want you're still giving people bad info. and when squats, remember to lift with your back- take your legs totally out of the equasion and lift in a jerking twisting motion. brought to you by willheffernan olympic fuck up. for not caring what i think, you are activley answering my posts- you must really like me
I always answer posts...especially ones like yours because believe it or not the more opportunity I give you to comment the smarter I look and the more of a moron you make yourself appear...so it actually serves 2 purposes. Check out all the comments here and look at peoples profiles. My guess is that you are some 20 something kid who thinks he knows it all. Come back and talk to me about training when you grow up.
@willheffernan and when doing shoulder presses, arch your back, use as much weight as you can and bring the bar behind your neck each time. brought to you by the self proclaimed smartest trainer around. keep going man i have plenty more tips from people like you.
Just saying completely random crap that has nothing to do with anything that is being discussed is not going to make you look like less of a moron. You really are not doing yourself any favours at all here. So please...feel free to continue.
@willheffernan completely random crap, you're getting warmer man. im impersonating you, so the moron part is spot-on!!! and we will continue tomorow with meathead in the mornings with big willy.
@willheffernan hes demonstrating how retarded your technique is by providing an equally retarded example... its like saying watch me bicep curl with 2 35's on each side but swinging it to engage my stabilizer muscles...
this method WILL improve your bench (almost 1/2 the distance for the bar to travel, aka your cheating yourself because of ego)... but you WILL be laughed at for terrible form and the back ache you have after performing a set like this....
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
@17wolfman holy shit you talk so much, I just wanna rip your motherfuckin mouth apart and fucking beat the shit out of you. Just shut the fuck up, fuckin bitch ass nigger.
I'm obviously implying that it will make the amount of space between your chest and the top of your lift significantly less. Probably a couple inches. which is good for power lifters. because theres less space to move the weight making it easier.. Does that make sense bro?
Nop, I'm pretty sure you know what your talking about. But it really depends, maybe he was showing 'bench technique' to target a certain area and not just the general chest area, witch might be the "Practical strength" you speak of? and willheffernan, don't chirp me. I'll probably win.
awesome form, just how it should be. Elbows in to stop u fucking ur rotator cuffs up, back arch lessens distance and creates a strong foundation from which to bench by putting pressure on traps, and legs on the floor. Good shit. Finally someone on here who knows how to fuckin' bench
Finally. Someone who knows how to bench. Thank you. I just love how all these trolls on here want to tell you how much they KNOW how to bench press when they've probably never stepped foot inside a real gym in their life.
Do your research guys. This guy is showing how all the top powerlifters lift. Dave Tate with Elitefts and Westside Barbell shows the exact same form in his "How to Bench vids."
Watch them. Learn something. Heed to the advice. Get jacked.
@primevalindividual "someone who knows how to bench" There are two basic approaches. Both of which are at opposite ends of the risk vs reward spectrum. One is for general work: building, sculpting, etc, the other is for power lifters. End
Nice video, this is exactly what bench pressing should look like.
I've been at it for 6 years, and still wouldn't claim to have perfect form. I feel like I often let something go wrong. Some days I fail to keep the elbows in for some reason. Some days I let the bar slide into my hand and stretch my wrist in an uncomfortable way.
Benching properly requires a lot of practice and attention.
Every bench technique is fucked up why not just do properly watch James Henderson he does it right and thats why he's a champion you need to work on Top Power
Because every individual is built differently...there is not a best way to bench...there is just better ways to bench then technique needs to be modified to suit the individual.
I agree every individual is built differently I'm a good example of that lol but I just think there is a proper way to bench which is lie flat on the bench keep back straight reducing the risk of serious injury can't lift as much weight what I call the proper way but I always say take your time and do it properly. :)
YES, everybody who ever begins to even think about benching should be forced to watch james in action, I wish I said that first, all I could come up with was to call him a dumb ass. I think i need to be nicer. lol
So...ahhhh...when is someone going to redesign the bench for bench pressing so that it supports that 'golden gate bridge' arch...you know, like the arch support in sneakers. And while they're at it, something to lock the feet in position.
Yes, this is correct when u are doing power bench. But for women and girls, please.
Completely wrong technique for "normal" trainees and especially for women.
Would u willheffernan use this form with 20x50 lbs? If u would, why? There is no actual reason for it when u do normal stressing exercise for ur muscles, like most of gym users do. But if ur trying to break ur record with, let say 450 lbs, sure, this is good technique.
Speak for yourself, I am female and competed for about 20 years starting in 1981, and this is exactly how I benched. I could press much more weight using this tecnique, and not flat back.
But, as u clearly point out, u compete. That is power lifting and serious, pro training. But does this technique bring any actual benefits for normal, amateur trainer, who is NOT aming for competition, but just for healthy exercise? I greatly doubt that. Teaching this to an amateur trainer, who is NOT trying to max out muscle growth and strength, is redundant. Tho it doesnt do any harm, raises self-esteem at best. Im not trying to refute, only sharing thoughts =)
@Orcidea well it allows you to bench heavy amounts of weight without putting nearly as much stress and rotation on the shoulders. unless you enjoy wrenching the hell out of your shoulders just to do some bench.
WHY AM I TYPING IN ALL CAPS!? BECAUSE I'M SHOUTING? WHY AM I SHOUTING? BECAUSE YOUR MUSIC IS SO BLOODY LOUD I ASSUME YOU WOULD NEED SOMEONE TO SHOUT IN ORDER FOR THEM TO BE AUDIBLE. YOU COULD HAVE GIVEN THE BEST ADVICE IN THE WORLD, BUT IT WAS INAUDIBLE OVER "WHO'S THAT LADY" and "BUFFALO SPRINGFIELD". GEEZ, GET A BLOODY CLUE AND TURN OFF THE MUSIC IF YOU'RE TRYING TO BE UNDERSTOOD!
the arch is there for a couple of reasons. You will have less distance for the bar to travel, and thus more weight can be handled. Further, it keeps your bodyweight on your traps/shoulder blades, where it should be. look up dave tate's bench instructional video
guitarmano8; well, from what i have discovered, your'e body is much more tense. This creates a more solid foundation and therefore is safer and stronger. Like with any effort in the real world, you never isolate muscles you use the whole body..this is the key to getting stronger.
@duckduden;no you heard right. It says it everywhere including most fitness encyclopedias and articles. Unfortunately the truth is quiet the opposite and i suppose this is because most people have forgot that the spine and proper posture is not a up-and-down but rather presuming the natural S shape that the spine is- essentially , chest up. You hear it all the time with proper deadlift and squat form, keeping that chest up. Very odd that people dont think the same rules apply to the bench as wel
This is THE BEST way to bench press. A couple key points that he did but were not mentioned were to keep the elbows kinda tight next to the torso and to push straight upward (not backward in an arch). Not only will this technique save your shoulders, it will allow you to bench the most weight - it's proven.
if your power benching you do arch your back ( for the flat back people ) but the bar should travel in an arc just like it would on a hammer strength machine. arching the back derives power and allows you to lift more weight than you ever would flat backed.
this is the correct technique but does this technique work the chest as much as going flat back because it takes away alot of inches so does that mean it cheats you from getting stronger
its funny how people think arhing your back is wrong. whenever i ask someone who told them that it is wrong they go idk coach. look at any pro powerlifter, they use the technique in this video. As long as your ass and shoulders are on the bench its a correct bench press. ever wonder why highschool kids never make it into the 400's bench press...because they dont use the correct form
Fuck pro lifting have you seen those fatasses guts? They are lifting heavy because one day a 500 lb rock may fall on them one day......Keep your back flat and lift to be healthy use a moderate weight. I dont see any reason to bench over 275lbs.
Lifting with back flat puts more stress on the shoulder and increases chance of injury. If you're lifting to look good you don't need a large arc but it puts your back in a stronger position and limits shoulder rotation.
go ahead and do that if you want to hurt your back
Rastly34 2 weeks ago
Awkward because your fat..
kingbradley1 1 month ago
great form
fliang1000 2 months ago
Nice Abs Man
oOoVexxOoO 2 months ago
So many people have been wrongly taught that arching the back is unsafe and "cheating" for a long time now by self-proclaimed experts. It's very simple.... WATCH THE PROS!!!! they are going to do the lift the safest and most effecient way possible to maximize weight while preventing injury....
heavymetalhero08 5 months ago
@562ole me to
JimmyD0YLE 5 months ago
No arguement
You are fat - it doesn't matter how much you lift, or how you lift.
stoner4010 5 months ago
Ok its pretty simple. There two ways you can bench. One is for strength training and uses more rom. The other way lets you lift more weight is for a competition. The techniques are actually similar but one of them you use a bigger back arch. If you your going to do powerlifting its important to use good technique and get advice from someone who has actually done powerlifting.
chavios 6 months ago
Elbows in more. That's about it.
wrestle4life234 6 months ago
hey is that cheating? you lift your whole body up so you have less distance to bring the weight to your chest
dangelo003 7 months ago
@dangelo003 LoL No that's not cheating! This is how you bench press. If you're into PowerLifting you do it just like this at competitions.
TiberiusStorm 5 months ago
@TiberiusStorm I KNOW THAT FOR POWERLIFTING BUT STILL IT SEEMS LIKE HE IS CHEATING THE DISTANCE HE HAS TO TRAVEL LOLOL AND THEN YOU HAVE TO COUNT THEIR GIANT GUTS WHICH HELPS TO LESSEN THE DISTANCE TRAVELED.
dangelo003 5 months ago
@dangelo003 reducing the distance is part of the technique and proper set up. the goal is to bench as much weight as possible, not as far as possible. a gut can help eliminate some distance, but remember not all powerlifters are fat.
rawnie79 4 months ago
@rawnie79 LOLOL ALL POWERLIFTERS ARE FAT LOLOL BUT THANKS FOR AGREEING WITH MY ARGUMENT LOLOL
dangelo003 4 months ago
@dangelo003 im not agreeing with you. im telling you why that technique is used. as for all powerlifters being fat, that just shows how little you know about the sport.. search: kirk karwoski, stan efferding, konstantine konstantinovs, jay nera, sam byrd, i can go on. im confident that all of those guys have body compositions that would make you jellous. im willing to bet you have a 6pack, but weigh <160lbs. got news for ya,6packs on skinny guys are like big tits on fat chicks. doesnt mean shit.
rawnie79 4 months ago 3
@MasterCatastrophe no it is not. I been lifting for over 20 years with not one single back injury from benching this way. The way you are asking people to bench will tear up their shoulders in time and they will pay for it later in life. This is a good video showing good form for benching.
tuckerjt1967 8 months ago 2
@tuckerjt1967
Yep. This is how its done. I'd tuck my feet farther, but that's just me.
robstr12 6 months ago
nice arch do u have any good tips on how to improve it ? , if u bring ur feet further back that will make it tighter and you'll feel it in your hips
cmapple 8 months ago
This is the powerlifting bench press. Its meant for powerlifters.
MattM233 8 months ago
this is the powerlifting benchpress, this is how i lift
Az260790UK 8 months ago
Pinning the shoulders may relieve shoulder pressure but arching the back puts pressure on the spine and can be harmful.
.
Arching the back also moves the target area to below the pecs, which is why your rib cage protrudes past your pecs.
jakesteel1 9 months ago
its called flat bench for a reason
osobrownbam 9 months ago
watch Rippetoe's bench press tutorials and forget this video
googleTHT 9 months ago 7
@googleTHT
Said like a true nut swinger....it is a 35 second video made off the cuff.
Why would you even bother posting a comment?
I post 'Do unto others as you would have others do unto you.' and you'd post 'Forget this and read the bible.'
Just plain dumb.
willheffernan 9 months ago 2
@willheffernan dont listen to him, rippetoe is a spastic, he teaches you to look at the floor and put ur head forward while squatting, any other mother fucker tells you other wise lol
6reevesy9 9 months ago
@willheffernan why would you post this video?
josh1josh1josh1 9 months ago
@josh1josh1josh1 because someone asked me a question....video is a really simple way to answer them. It really isn't that complicated. I could ask...why would you ask this question?
willheffernan 9 months ago
@googleTHT amen
thenatural794 9 months ago
@googleTHT
Jim Wendler of EFTS does better.
TiN0350 7 months ago
@googleTHT you said Rip's guide to Bench Press? uuuhm, its actually quite old school guillotine approach so you can dump it with all this starting strength crap.
xghoulx 4 months ago
@googleTHT Rippetoe is fantastic, especially his squat and shoulder press techniques, but this guy and especially Westside Barbell are really good too.
PUSSY100ish 2 months ago
belly bench, hit the nipple line bro.
matklstrength 9 months ago
This only hurts your back if your T spine has poor mobility, your hip flexors are tight, or if you are just plain weak.
This is the optimal way to bench. Benchpress is not a natural movement for the body, you have to artificially create this stability with T spine arch and tight shoulderblades. Benching with flat back and elbows flared is not "the non cheater way to bench". It's just fucking biomechanically wrong and stupid.
ZorflexOL 10 months ago
@ZorflexOL THIS
asborisov1 9 months ago
@desolationofsmaug i realize you are a bodybuilder. what i was saying is that maybe you should give the powerlifting bench routine a go for a while. you could only benefit. if your other muscles are exhausted before chest then maybe your chest is out of proportion with your tri's and delts. thats what i was saying. and its hard to really get someones tone and all on the net. im not trying to sound like a douche.
spidanez 10 months ago
@desolationofsmaug then i think you should re-evaluate YOUR training if all the supportive muscles are tiring before the target muscles. maybe you have weak shoulders and triceps and focus too much on chest. i do it this way and my shoulders never tire, and my chest is usually fatigued a little before the triceps. alos bodybuilders rarely do full reps so they CAN keep the focus on the chest, or triceps depending on which you are working.
spidanez 10 months ago
FAKE!
tantheman36 10 months ago
i lift for strength not competitions so i like to have a better range of motion, but this is an acceptable technique
pooponhoop 11 months ago 4
Ah its not the worst hehehe but it isnt the best
MatthewHALO3star 11 months ago
This has been flagged as spam show
whats the name of that song at the end? btw - AWESOME BENCH FORM! this video should be easier to find!
kauaibuilt 1 year ago
whats the name of that song at the end? btw - AWESOME BENCH FORM! this video should be easier to find!
kauaibuilt 1 year ago
Is that Isley Brothers playing? Good technique, although I find tracking the bar back over my face a little on the way up helps a little. Good video, this method offers much more stability within the body as a whole and on the bench.
yamanmustafa 1 year ago
shoulder press/ military press offers more practical strength than the bench press does.
cubencis 1 year ago
looks like the bar is to far in front of u.
TheMark76ers 1 year ago
I think I heard da song black magic woman at the beginning
caroblast 1 year ago
@caroblast you didnt
halomademepoor 1 year ago
Leviksu and willheffernan appear to be the only knowledgeable ones here
KreuzDerKrieg 1 year ago
my analysis is better than yours, 400lbs. is only "cool" if you dont cheat dope
17wolfman 1 year ago
Comment removed
17wolfman 1 year ago
are u stupid? in what contest does ur ass being off the pad count?!?!? Heals and ass must be in contact with floor /bench...next thing ur gonna say is using a bench shirt is your actual MAX!!!! that's like dunking a basketball using a ladder !!
Billyd3166 1 year ago
so i dont arch my back when I bench and I dont care what others do honestly, but for those that do......when someone comes up to you and says something like..."hey man ur gonna break ur back!"
u should say
"oh really? do you know anyone that broke their back from doing this"
and if they say yes....ask for a name...bet they wont give one! LOL
87PowerMan 1 year ago
trying to use those lower pecs because they have more strength then your middle and upper pecs but also kills the back
FreeRazorBlades4Emos 1 year ago
@FreeRazorBlades4Emos lol youre an idiot if you think that is actually the reason for the arch, i got news for you bro, my flat bench trumps my decline by 50lbs...
SteroidsRBadDecision 1 year ago
@FreeRazorBlades4Emos your a fuckin moron
KingAttle 1 year ago
okay ive been seeing this in the comments and its PISSING ME OFF
if you spell the word POWERLIFTER like this: "POWER LIFTER", your credibility on the subject of POWERLIFTING, in my eyes, is officially gone.
SteroidsRBadDecision 1 year ago
it is a good powerlifting technique but there are some serious issues it does bring up like lifting in that arched position will lead to excessive Lordosis in your lower back as you have to go into an posterior pelvic tilt. which will lead to back problems even if you don't do squats and deadlifts.
on the up side you can lift more with this technique and i wouldn't recommend you lift this way every time you train but if you do i would recommend doing a whole lot of posture correction exercises.
fireonhigh076 1 year ago
i know this is problably not the place to say this. but i got a boner watching this guy bench press
dariocrr2trider 1 year ago
looking at the negative comments, this method of benching protects the shoulder, even if you choose not to bench like this some of the points are good for everyone.
will586007 1 year ago
as long as u keep your ars on the bench to take the weight then ur backs safe..
6reevesy9 1 year ago
and there is the reason why lots of power lifters get back serious problems in thier later years that is how most of the pro power lifters do it but its not healthy for you at all
terminator734 1 year ago
@terminator734
Do you seriously think that the reason powerlifters suffer 'serious back problems' in their latter years is because of the arch they use when benching? Once agin and as with most of the comments here you've shown that you've not got the slightest clue what you are talking about.
Just for a second have a think about the 'stress' of squatting and the 'stress' of deadlifting and then have a good think again about your comment.
willheffernan 1 year ago
that is one of the reasons y among many others
terminator734 1 year ago
@terminator734
Not even close to being true.
willheffernan 1 year ago
@willheffernan i find nobody here knows how to bench either...all these fuck ups saying your back should be flat on the bench...fuck em...your right, but you can also get your feet all the way back underneath your ass and on your toes and not flat footed unless you compete in a flat footed federation,...
KingAttle 1 year ago
@willheffernan Terminator cant even punctuate, he's not worth the time
SkInHoUnD 1 year ago
Comment removed
17wolfman 1 year ago
@17wolfman
I'm sure you are very proud of your girlfriend wolfman. But do you know how many certified physical therapists have coached Olympians, world championship or national championship competitors? Just have a wild guess?
She should stick to doing massage and I'll stick with coaching athletes.
willheffernan 1 year ago
@willheffernan Keep training them bud, i"ll thank you now for the new motorcycle you all bought me with all the money you and your friends are bringing in! I dont need to guess how many olympic champs get trained by physical therapists. but i wonder if they are looking to win by whatever means (really bad form) or looking out for their best interests?
17wolfman 1 year ago
@17wolfman
You actually just don't have a clue what you are talking about...and niether does your girlfriend for that matter I'd hazard a guess. Niether of you has the slightest clue what good or bad form is so discussing it with you is pointless. It's cool though...you like everyone else is entitled to your opinion.
willheffernan 1 year ago
@willheffernan and you know what you are talking about right? you certification is? your training is? anyone can do personal training as long as they do that online course or maby 1/4 the college time a physical therapist has to do. point being if i have more knowlege in this area (fixing peoples screwed up backs from this kind of lifting) than you, then that means that you dont know what you are talking about. i will agree to disagree im not changing your mind and you arent changing mine
17wolfman 1 year ago
@17wolfman
This conversation isn't going to end well for you mate. A couple of degrees and a few Olympics, several world champs in a few different sports, national champs in 5 or 6 different countries in a few sports...and more 'certs' as you call them than I could mention here...so if your girlfriend is keen she can publish her qualifications and cv and I'll publish mine and we can see how they match up? Till then thanks for your expert opinion :)
willheffernan 1 year ago
@willheffernan nice track record, but still how many of those certs are not to fuck peoples bodies? again she fixes what you fuck up all your olympic friends come to her when they cant move anymore because of what you are teaching.
17wolfman 1 year ago
@17wolfman
So that's a no then?
Like I said. You should stick with watching videos rather than commenting and your girlfriend can stick to giving people massages. We can all stick to what we're good at.
willheffernan 1 year ago
@willheffernan ill stick to putting the truth out there, but thanks for your input. my girl will be doing what shes good at, fixing what you fuck up (because shes good at it)and you keep fucking up peoples bodies (because you seem to be good at it).
17wolfman 1 year ago
@17wolfman
So that's a no obviously? You won't be posting your girlfriends CV along with testimonials from all the athletes she's worked on who are Olympian's or World Championship competitors or who've won natioanl titles? I'm hazarding a guess that your girlfriend is pretty much just a run of the mil PT who works mainly with the old and who's idea of an athlete are guys who come in from the local gym after doing bench and gunz. I'm sure everyone here appreciates your sage like input though.
willheffernan 1 year ago
@willheffernan meathead! its funny that you think you are right, your cv's and olympic trainer crap means nothing when you cant get up in the morning. hazard as many guesses as you want you're still giving people bad info. and when squats, remember to lift with your back- take your legs totally out of the equasion and lift in a jerking twisting motion. brought to you by willheffernan olympic fuck up. for not caring what i think, you are activley answering my posts- you must really like me
17wolfman 1 year ago
@17wolfman
I always answer posts...especially ones like yours because believe it or not the more opportunity I give you to comment the smarter I look and the more of a moron you make yourself appear...so it actually serves 2 purposes. Check out all the comments here and look at peoples profiles. My guess is that you are some 20 something kid who thinks he knows it all. Come back and talk to me about training when you grow up.
willheffernan 1 year ago
@willheffernan and when doing shoulder presses, arch your back, use as much weight as you can and bring the bar behind your neck each time. brought to you by the self proclaimed smartest trainer around. keep going man i have plenty more tips from people like you.
17wolfman 1 year ago
@17wolfman
Just saying completely random crap that has nothing to do with anything that is being discussed is not going to make you look like less of a moron. You really are not doing yourself any favours at all here. So please...feel free to continue.
willheffernan 1 year ago
@willheffernan completely random crap, you're getting warmer man. im impersonating you, so the moron part is spot-on!!! and we will continue tomorow with meathead in the mornings with big willy.
17wolfman 1 year ago
@17wolfman
When are you going to finish enlightening us with all your brilliant analysis?
willheffernan 1 year ago
@willheffernan in a bit
17wolfman 1 year ago
@willheffernan hes demonstrating how retarded your technique is by providing an equally retarded example... its like saying watch me bicep curl with 2 35's on each side but swinging it to engage my stabilizer muscles...
this method WILL improve your bench (almost 1/2 the distance for the bar to travel, aka your cheating yourself because of ego)... but you WILL be laughed at for terrible form and the back ache you have after performing a set like this....
100089295 1 year ago
@100089295
1. You're as retarded and ill informed as he is.
2. Laughed at...you mean at your gym? At my gym benching 400lbs is pretty cool.
willheffernan 1 year ago
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
17wolfman 1 year ago
This has been flagged as spam show
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
17wolfman 1 year ago
This has been flagged as spam show
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
17wolfman 1 year ago
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
17wolfman 1 year ago
This has been flagged as spam show
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
17wolfman 1 year ago
This has been flagged as spam show
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
17wolfman 1 year ago
This has been flagged as spam show
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
17wolfman 1 year ago
This has been flagged as spam show
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
17wolfman 1 year ago
This has been flagged as spam show
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
17wolfman 1 year ago
This has been flagged as spam show
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
17wolfman 1 year ago
This has been flagged as spam show
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
17wolfman 1 year ago
This has been flagged as spam show
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
17wolfman 1 year ago
This has been flagged as spam show
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
17wolfman 1 year ago
This has been flagged as spam show
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
17wolfman 1 year ago
This has been flagged as spam show
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
17wolfman 1 year ago
This has been flagged as spam show
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
17wolfman 1 year ago
This has been flagged as spam show
@100089295 though you are absolutely right, this meathead will never get it through his thick skull. i bet he has no freaking clue what a stabilizer muscle is or what it does (even with the big hint in the name). he thinks his unfounded jerkass technique is the only way to bench. haha 400lbs. the cheaters way is like soooo cool!!!!!
17wolfman 1 year ago
@100089295 your so stupid man in so many ways
Cr3w96 1 year ago
@17wolfman holy shit you talk so much, I just wanna rip your motherfuckin mouth apart and fucking beat the shit out of you. Just shut the fuck up, fuckin bitch ass nigger.
dan7edan7e 1 year ago
@dan7edan7e ha
17wolfman 1 year ago
@dan7edan7e ohh snap!
AAMartins26 1 year ago
@terminator734 retard
6reevesy9 1 year ago
This is a good lift IF YOUR A POWER LIFTER.
If you wanna get some practical strength, dont arch the back so fucking hard
SMWhit3out 1 year ago
@SMWhit3out
Practical strength? When people make comments like that it's a pretty good indication that they don't have a clue what they are talking about.
willheffernan 1 year ago 13
@willheffernan
I'm obviously implying that it will make the amount of space between your chest and the top of your lift significantly less. Probably a couple inches. which is good for power lifters. because theres less space to move the weight making it easier.. Does that make sense bro?
SMWhit3out 1 year ago
@SMWhit3out
Nop, I'm pretty sure you know what your talking about. But it really depends, maybe he was showing 'bench technique' to target a certain area and not just the general chest area, witch might be the "Practical strength" you speak of? and willheffernan, don't chirp me. I'll probably win.
Imajukeboxh3r0 1 year ago
ur touching the bottom of your ribs no your "chest"
Legolas1022 1 year ago
@Legolas1022
Yeah. So?
willheffernan 1 year ago
@willheffernan yea so ur supposed to touch the fucken chest lol
Legolas1022 1 year ago
@Legolas1022
Correct.
willheffernan 1 year ago
Quick question.
Should elbows be tucked in against the body?
On the way up should it be towards the top pecs? like this ==> /
Cannabisvorous 1 year ago
@Cannabisvorous
I teach this technique for a lot of reasons and it has been gone over a lot on my blog and on the forum.
willheffernan 1 year ago
Looks pretty awesome but i would straighten my arms straight up a bit more at the end of the lift, make that diagonal motion a bit more clear
MadsMagnus 1 year ago
awesome form, just how it should be. Elbows in to stop u fucking ur rotator cuffs up, back arch lessens distance and creates a strong foundation from which to bench by putting pressure on traps, and legs on the floor. Good shit. Finally someone on here who knows how to fuckin' bench
Izixster 1 year ago
@Izixster
Thanks.
willheffernan 1 year ago
Finally. Someone who knows how to bench. Thank you. I just love how all these trolls on here want to tell you how much they KNOW how to bench press when they've probably never stepped foot inside a real gym in their life.
Do your research guys. This guy is showing how all the top powerlifters lift. Dave Tate with Elitefts and Westside Barbell shows the exact same form in his "How to Bench vids."
Watch them. Learn something. Heed to the advice. Get jacked.
primevalindividual 1 year ago 5
@primevalindividual
Thanks you as well.
willheffernan 1 year ago
@primevalindividual "someone who knows how to bench" There are two basic approaches. Both of which are at opposite ends of the risk vs reward spectrum. One is for general work: building, sculpting, etc, the other is for power lifters. End
MerkabaStar 1 year ago
wrong, dumb ass, you dont have a clue. who gave you instructions?mr magoo
darock44444444 2 years ago 2
@darock44444444
Very insightful commentary.
willheffernan 1 year ago
Nice video, this is exactly what bench pressing should look like.
I've been at it for 6 years, and still wouldn't claim to have perfect form. I feel like I often let something go wrong. Some days I fail to keep the elbows in for some reason. Some days I let the bar slide into my hand and stretch my wrist in an uncomfortable way.
Benching properly requires a lot of practice and attention.
ghostfacee 2 years ago
Every bench technique is fucked up why not just do properly watch James Henderson he does it right and thats why he's a champion you need to work on Top Power
DarylReeves 2 years ago
@DarylReeves
Because every individual is built differently...there is not a best way to bench...there is just better ways to bench then technique needs to be modified to suit the individual.
willheffernan 1 year ago
I agree every individual is built differently I'm a good example of that lol but I just think there is a proper way to bench which is lie flat on the bench keep back straight reducing the risk of serious injury can't lift as much weight what I call the proper way but I always say take your time and do it properly. :)
DarylReeves 1 year ago
YES, everybody who ever begins to even think about benching should be forced to watch james in action, I wish I said that first, all I could come up with was to call him a dumb ass. I think i need to be nicer. lol
darock44444444 1 year ago
this is for power not building and look cut, i dont like it but what ever, i like lookin cut
davidglaros22 2 years ago
You don't change the way you lift in order to cut. You simply eat less.
eveningninja 2 years ago
I did not know any better before and always benched with a flat back. Experience is a tough teacher but you learn,my god do you learn.
goodtimes616 2 years ago
So...ahhhh...when is someone going to redesign the bench for bench pressing so that it supports that 'golden gate bridge' arch...you know, like the arch support in sneakers. And while they're at it, something to lock the feet in position.
March6371 2 years ago
Perfect bench technique.Period. Arched back, ass on the bench, bar down to lower ches/upper abs, and press in a straight line.
chorz 2 years ago 4
@chorz
Yes, this is correct when u are doing power bench. But for women and girls, please.
Completely wrong technique for "normal" trainees and especially for women.
Would u willheffernan use this form with 20x50 lbs? If u would, why? There is no actual reason for it when u do normal stressing exercise for ur muscles, like most of gym users do. But if ur trying to break ur record with, let say 450 lbs, sure, this is good technique.
Orcidea 1 year ago
@Orcidea
Speak for yourself, I am female and competed for about 20 years starting in 1981, and this is exactly how I benched. I could press much more weight using this tecnique, and not flat back.
bwhegel 1 year ago
@bwhegel
I understand.
But, as u clearly point out, u compete. That is power lifting and serious, pro training. But does this technique bring any actual benefits for normal, amateur trainer, who is NOT aming for competition, but just for healthy exercise? I greatly doubt that. Teaching this to an amateur trainer, who is NOT trying to max out muscle growth and strength, is redundant. Tho it doesnt do any harm, raises self-esteem at best. Im not trying to refute, only sharing thoughts =)
Orcidea 1 year ago
@Orcidea
...oh, damn!! I use the word "trainer", but I mean "trainee".
Sorry for that, english is not my native langtuage.. ;P
Orcidea 1 year ago
@Orcidea well it allows you to bench heavy amounts of weight without putting nearly as much stress and rotation on the shoulders. unless you enjoy wrenching the hell out of your shoulders just to do some bench.
mikeypsvcc 1 year ago
WHY AM I TYPING IN ALL CAPS!? BECAUSE I'M SHOUTING? WHY AM I SHOUTING? BECAUSE YOUR MUSIC IS SO BLOODY LOUD I ASSUME YOU WOULD NEED SOMEONE TO SHOUT IN ORDER FOR THEM TO BE AUDIBLE. YOU COULD HAVE GIVEN THE BEST ADVICE IN THE WORLD, BUT IT WAS INAUDIBLE OVER "WHO'S THAT LADY" and "BUFFALO SPRINGFIELD". GEEZ, GET A BLOODY CLUE AND TURN OFF THE MUSIC IF YOU'RE TRYING TO BE UNDERSTOOD!
Berus777 2 years ago 2
.......settle
hondadealer15 2 years ago
i bench with my back completely touching the bench. what are the disadvantages of this?
guitarmano8 2 years ago 2
the arch is there for a couple of reasons. You will have less distance for the bar to travel, and thus more weight can be handled. Further, it keeps your bodyweight on your traps/shoulder blades, where it should be. look up dave tate's bench instructional video
leviksu 2 years ago 5
Comment removed
goodtimes616 2 years ago
guitarmano8; well, from what i have discovered, your'e body is much more tense. This creates a more solid foundation and therefore is safer and stronger. Like with any effort in the real world, you never isolate muscles you use the whole body..this is the key to getting stronger.
goodtimes616 2 years ago
Comment removed
goodtimes616 2 years ago
nice breathing there dumbass. this guy knows how to bunch lmfao
eagledynasty81 2 years ago
Isn't it damaging for you back to lift like this? Thought i had heard from someone that having your back bent could lead to injury, not sure thought.
duckduden 2 years ago
@duckduden;no you heard right. It says it everywhere including most fitness encyclopedias and articles. Unfortunately the truth is quiet the opposite and i suppose this is because most people have forgot that the spine and proper posture is not a up-and-down but rather presuming the natural S shape that the spine is- essentially , chest up. You hear it all the time with proper deadlift and squat form, keeping that chest up. Very odd that people dont think the same rules apply to the bench as wel
SunChipsINC 2 years ago 2
@SunChipsINC well said, esp how you related it to the squat/dead
InAllReflections 2 years ago
in todays society, apparantly everything could lead to injury. thats why thers so many fat kids around these days.
walkman123456789 2 years ago 2
haha looool so true
TrickerRyan 2 years ago
whats the name of the song in the background?
thedesignateddriver 2 years ago
well, i dont know the first song, but the second song, yes it is a GOOD song. i love it. its called
buffalo springfield - for what its worth
kozes 2 years ago
actually, it could be this song too
public enemy - he got game
(again the second song, not the first one)
kozes 2 years ago
This is THE BEST way to bench press. A couple key points that he did but were not mentioned were to keep the elbows kinda tight next to the torso and to push straight upward (not backward in an arch). Not only will this technique save your shoulders, it will allow you to bench the most weight - it's proven.
jfats100 2 years ago 2
Nice gut there, mate.
nenzi671 2 years ago
holy crap impressive strength there
Killazer 2 years ago
you dont train or know much do ya ??
if your power benching you do arch your back ( for the flat back people ) but the bar should travel in an arc just like it would on a hammer strength machine. arching the back derives power and allows you to lift more weight than you ever would flat backed.
bigtonysbig 2 years ago
lol dude
technique is good
EXCEPT
set up was great ( you kept it tight )
good
but as soon as u unracked the bar from the hooks
you shoulders came out
PULL the bar out ) ^^
IndependentALEX 2 years ago
Can someone please tell me where this video is so I can get a perspective on where these comments are coming from?
willheffernan 2 years ago
this is the correct technique but does this technique work the chest as much as going flat back because it takes away alot of inches so does that mean it cheats you from getting stronger
businessim08 2 years ago
its funny how people think arhing your back is wrong. whenever i ask someone who told them that it is wrong they go idk coach. look at any pro powerlifter, they use the technique in this video. As long as your ass and shoulders are on the bench its a correct bench press. ever wonder why highschool kids never make it into the 400's bench press...because they dont use the correct form
turbonegro1120 2 years ago
Fuck pro lifting have you seen those fatasses guts? They are lifting heavy because one day a 500 lb rock may fall on them one day......Keep your back flat and lift to be healthy use a moderate weight. I dont see any reason to bench over 275lbs.
jasonjinx 2 years ago
Lifting with back flat puts more stress on the shoulder and increases chance of injury. If you're lifting to look good you don't need a large arc but it puts your back in a stronger position and limits shoulder rotation.
RogaJam 2 years ago 2
This has been flagged as spam show
that is because you are gay
ugamarkfree 2 years ago