Elitefts.com: 5 Biggest Bench Mistakes

[matklstrength]

when you say speed work is really important is this relevent to athletes who are training raw and not for competition, for a max of 5 reps?

[Jokk3asd]

@matklstrength yes. exactly, 1 - 5 reps

[ninjabic]

solid info and awesome gym!

[azt3c]

i always put my feets on the bench so i can feel all my back against the bench, is that wrong ?? its cos i have an hyper extension on my lower back and if i lay down and leave my feets on the ground my back gets arched.

[Malkieth]

@azt3c you want your back to be arched.. starting the set up with the back is all wrong, dig your feet in and either kick back so that you can drive your feels down towards the floor to get the legs tight or position them infront of you so that you may try to drive your toes out the tip of your shoes to get tight. If your going to compete in europes IPF id recomend learning the in front of body setup for the leggs seeing as they demand that you have your heel on the ground for the entire lift.

[forgeforth]

Is Dave the guy with the horrible diet? If you're as awesome as Dave Tate, you can eat like shit and not worry.

[9fifty5]

He could have used me in this vid and re -named it the 20 biggest mistakes.

[M1thotyn]

3:16 my god this guy is huffing and puffing like crazy. Just how bad of shape is this guy really in?

[THEGATHERING20]

@M1thotyn well he is talking at the same time as showing techniques.

[AirForceV]

Just from using his technique on my last bench day I did my PR. This dude knows his shit.

[PRoFetiiK]

this was a great help for a year iv been benching while doing 3 of those things. iv always wondered why my results werent as good as other kids my age but now i know. thanks for the advice

[tastefulphrasing]

Hey Dave, I have a strange question, but its something that has been curious to me. Would a belt during the bench press hinder the energy transfer from the legs to the bar or would it help it? I hope it makes sense. I am just not sure, and I would like to know.... Thanks.

[HXCpr0n]

good tips, thanks mr. Tate!

[bodebldr2000]

I would love for my bench to increase, im sure my form needs work but once i hot 300lbs on the bench i feel sharp pains in my arms and biceps. I have to lower the weight VERY slowly or ill drop it BUT by doing it so slowly i lose my strength. Im at a loss here and need pointers. Wonder if dave takes emails and i could video tape my bench?

[muscularFTW]

@bodebldr2000 you could submit it to bodybuilding c0m and they could advice you.

[themayanfox]

Thanks for the great tips bro. The bench has always been my forte (at least relative to other exercises:) but after watching this I realise that I have a loose grip and need to tighten up. I'll give it a go this avo!

[LouceDouce]

he didnt mention arching the back

[simonwitney7]

@LouceDouce what's wrong with arching the back in a bench press?

[gringoperiquero]

@simonwitney7 Nothing wrong. But if you arch your back, you protrude your chest, which makes the insertion angle of the pectoralis on the tibiae narrower, thus allowing for a better leverage. The important thing is not to take the butt from the bench. That may overload the lower back. Although, some very strong powerlifters will have no problem whatsoever with this, 'cause their backs are solid as steel.

[luthmhor]

So is he saying everyone should do explosive lifting in the bench? Or that if your an explosive leaning person, then you need to train explosively otherwise you wont get the kind of workout that your individual body type needs to get strong? He started with the latter and talking about himself and his bodies tendency, but then transitioned right into a seemingly for everyone kind of general thing near the end, so I don't know what he really is reffering to.

[viator22]

@luthmhor Unless you're trying for increased time under tension for hypertrophy, then you should always be thinking explosive. Even if the bar is moving slow you should be trying to make it move as fast as possible. It increases overall muscle utilization than if you're intentionally holding a slower tempo, and like he said, helps move through sticking points.

[DMxNemesis]

can someone explain the dynamic effort method

[Voogiegee]

Watched this last Saturday for the first time. Followed up by taking the advice on Sunday, and added 10kg to by PB instantly. Invaluable - I thought I knew how to press until then. Thanks Mr. Tate

[rinosaurus10]

thanks for the tips

[DreadfulControversy]

A guy in the gym told me about moving my legs because the energy comes from the ground up. Thank God I go to a real gym where people know what they're talking about.

[speedii69]

ive watched very dave tate video on youtube after i seen a video of his 3 days ago. this guy knows what hes talking about A+ stuff. EFS Gym looks sick BTW

[lllogical]

whats the difference between elitefts and crossfit bench and squat technique?

I want to get the right technique so I can build both explosive power and strenght.

[MEELATEHGRIL]

@lllogical Learn to squat and bench from EFS. Crossfit is a decent method for conditioning, but you do not want anything to do with their power-building methods.

[alex9050]

Hey mate, I think you need to practice you getting up and sitting down. It seems to be taking more out of you than any section of the vid

[powerlifterdrugfree]

Great points here however you do need to train for explosiveness during proper times, throught out a power cycle. Reguardless, of someone with more athletic ability or not. Every gifted lifter needs speed and high intensity work outs for maximum strength gains :)

[di1an]

seriously, who the hell is disliking these tips?? Some people...

[berner]

When I bench, where should I have the bar in line with? Should it be down at the nipple line, closer to the collar bones or between the collar bones and nipples?

[OmgAKROMA111]

@berner According to Dave Tate, you want it at the bottom of your chest (so just below the nipples). This lets you keep your elbows closer to the torso (think about the angle between your upper arms and your ribcage when you're at the bottom of the motion). This decreases the stress on the shoulder and rotator cuff and helps prevent injury.

[BeagleLover95]

Thanks Dave for the bench lessons and all the others for that matter.I've been lifting for a while but now i'm stronger than ever. This is training not just workingout. Just got a set of chains to and they are going to work.

[nakmuay46]

in addition to my other question,i saw in your "so you think you can bench" videos that both you and josh keep you butt on the bench through the press,but i guess that's because the weight is very small.in the beginings of these vids all the guys lift their butt when pressing the big load.so again my question is if that's dangerous and it's better to keep your ass down.in my experience lifting it made my press stronger

[jm0071]

good stuff

[1greedisgood1]

@heavymetalboise skrew mens health. this info is priceless.just subed. tytyty

[RRREEEXXXOOORRR]

So in the end of the video is he saying that in order to increase overall bench weight, you have to train explosively while also benching slowly to maintain overall strength?

[Quasar619]

Great info thanks for the tips

[BLaZe071775]

apparently some peoples here dont know who Dave "fuckin'" Tate is.

shut up and listen.

[john444978]

he so weak he can only bench the bar haha and hes giving out advice..

[AwesomeJokes]

@john444978 he benches over 600lbs

[krakistophales]

Not a single utterance of profanity...curious...

[Toxxic88]

Could someone please elaborate on the last point he made? So if I want to get stronger and move past my plateau I need to have more explosiveness or less?

[daballa100]

@Toxxic88 you need to have more explosiveness. If you think about it from a logical standpoint, the faster you can move the weight, the easier it is to move it as well. What he is doing with the last point, is telling people to do dynamic days to help with this explosiveness. On your dynamic day for the week, you should do around 50ish % of your 1RM and press that as quickly and explosively as possible with good form. Remember to do high sets and low reps for example: 8x3 bench press.

[Toxxic88]

@daballa100

thanks, makes sense!

[davesax200]

@Toxxic88 There are two types of muscle fibers, fast and slow twitch. Slow twitch are more engaged in slow, controlled lifts, such as isometrics and negatives, while fast twitch are involved more in fast, explosive lifts. The way I see it, is to continually grow, you need to build each type step-by-step so that one type constantly gets stronger and supports the other in times of weakness. For eg. one week train for explosiveness, the next train for controlled strength.

[paintrain007]

The guys breathing out his arse and hese barely even moved...

[philsalter]

Great vid! Very informative :D

[C0nstellati0ns]

did he get winded by benching the bar?

[rolfeder]

Dave seems calmer and not as pissed about bad form as he usually is. Did he pop a xanax before shooting this, or what?

[UnboundOdysseus]

Dave is my hero

[CallMeDaBrainiac]

da mistake was benchin dat much

[ofnair]

Good vid! But the current IPF world champion actually places the bar behind his wrist, the bar is "hanging" in his hands.

[honey1dj]

This guy is extremely knowledgeable and is giving great advice. I've had two previous shoulder injuries, one occurred while benching. Now I know why. I was doing it WRONG!!! However, I wonder how he would advise technique on bench if all you have to do it on is a smith machine???

[yusefsobky]

better off using dumbells than smith machine

[HeavyMetalBoise]

I have watched this video and his other video, the six week cure, so many times. Great advice.

It's funny once you start incorporating his techniques how people who get their bench tips from Men's Health will come up and tell you you're doing it wrong

[tdk813]

@HeavyMetalBoise

The people that don't know anything are usually the ones to tell everyone they're doing something wrong.

[Bliz88]

Six week cure is the shit. I wouldn't have bench so much without those tips.

[KaelinSaint]

@HeavyMetalBoise

I have Men's Health Big Book of Exercises and they have a great workout for a heavier bench. Created by none other than the great Dave Tate. It doesn't tell how to bench in the book though. Then again there is lifting for power and lifting for muscle growth or body building. No doubt though, Tate is the man.

[TheSalisburySteak]

@HeavyMetalBoise Fuck mens health

[LTMagic21]

@HeavyMetalBoise yeah i know dude it's fucking ridiculous i hate those ppl

[neoc03]

Amazing how much you can learn in four minutes. Glad to see allot of what I have been doing was correct. Explosive vs. Strength tip was great.

[fullyunderstand]

good shit dave

[SMARTERTeamTraining]

Thanks for the tips. Keep them coming. I look forward to hearing more thoughts on training.

[BIGBX1]

Great info I wish I could play this at the gym, so many do it wrong.

[BulldogsRule12]

You should really rename this video, "Benching for Dumb Asses."

[devaneycoolera]

super stuff dave

[coachboo200400]

nice...

[ravsandhu1]

awesome dave

[alideutscher]

great stuff dave merry christmas and a happy new year

[TheFonzie25]

great video

[hkweasel]

great, thanks for the video Dave

[bigredkid3]

Awesome! Dave is a genius! I got first view. Sweet