vid is a great help! the adjustable bench at my gym is too high. should i tuck my feet under like i see you do? also, its hard for me to get the bar off the rack because its far from there until i get the bar over my nipples. i saw at 1:58 that you roll the bar up to the front of the rack. am i right?
You can try placing boards or weight plates along side the bench to rest your feet on if the bench is too high. You just need to play around with it and experiment with the set up at your gym and try to find the best positions for you. Every gym, bench, rack, etc. is different.
great now if only every gym in the world had that safty bar then i wouldnt have to ask someone at the YMCA to be my spotter it bothers both me and the people i ask i hate it >:(
perfect video, so simple and makes sense, but since I just started working out I know nothing about this sort of thing. lol I'm starting the SL 5x5 program today and this will help tremendously down the road.
Llee I have a question in your "Blast Your Bench" e-book.
There is a chart for the 1-rep max... and your chart starts off with 75 pounds, and my 3rd set is 20kg which is 33 pounds and it's 8 reps, you can say it's almost up to failure. How the hell am I suppose to figure out my 1-rep max? Seriously mate (no offense) what were you thinking, starting with 75lb, I've been going to the gym for 5 months now. Can you help me out figuire out my 1-rep max?
The best thing to do is actually go through the process of lifting progressively heavier and test your true one rep max. The chart is only there for a general guideline, they are not totally accurate as everyone's strength for reps will vary.
If you can bench 33 pounds for 8 reps then you'll probably be able to bench 45 or 50 pounds for a single rep. But you'll have to try and find out. Just wondering here are you adding up the weights right? 33 pounds is an odd number. You have to factor in the weight of the barbell and the plates, are you doing that?
The fact that your lower back hurts when doing hypers is a sign that your lower back is out of shape. I'd recommend you stick to it, the more you do this exercise the less pain you'll feel. Break it up more and take longer rest periods between sets.
This is a bench press specialization program, we purposely cut back on some exercises in order to focus the efforts more on benching. But if you really want to do some work for your traps you can go ahead and include some shrugs.
To figure out your 1 rep max, here is a good reliable formula to use: Lets say a person can do 10 reps with 200lbs and cannot do any more reps by themselves. Take 10 (the number of reps) and divide it by 30 (and you get .33333333) Add this to 1 and you get 1.333333333. Now multiply this by the weight used for your test (which was 200lbs) and you get 266.6666666 or round it up to 266.67 or 267lbs as your estimated 1 rep max. This is easier to do if you have Excel.
hey lee! this is great but when im benching heavy weight, i just cant get it up and out of the uprights. is there a way that makes it easier to get started?
My bench doesn't have those two safety bars you have. Im afraid if one day I bench press by myself & my hand slips, causing it to crush my head or chest in X_X
Look at it from the side angle later in the video, you can even see the bench pad is compressed under my butt and there is no space between my butt and the bench. If you have ever judged a powerlifting meet before you would know what lifting your butt off the bench means. Arching your back is totally legal, lifting your butt off the bench is not, there is a BIG difference.
@ELkORji alot of people think that arching your back like that can cause injury, but really in its arched position "like they tell you to keep a natural arch in your back while squatting" is the strongest position u can be in. give it a try next time your benching and u will see what i mean.
I use the "free bench" and if i can't make the final rep i just roll it off, no biggy, i train with around 90 kg , i think it's about 200lbs, i know it not that much but it doest feel a thing
I have a question I don't arch my back like that not saying I dont aprove or anything I just dont do I keep myself flat on the bench is there another way to do this like if you cant do it and the bar is at chest height can I just move the bar towards my head so it goes to a part lower than my chest and I can place it on the safety bars without hurting myself
@Billyd3166 this is perfect form, ass is completely on the bench, you obviously don't powerlift or care for utilizing all your muscles for your bench, so just shut up and stick to what ever is working for you.
what if i dont arch my back as much as you do? i understand there's the powerlifting bench press style and there's the more basic one..needless to say, i do raise my ribcage and puff my chest but i dont arch my lower back as much as you do..
@gruntdesann -There is a product called "POWER HOOKS" made specifically for dumbell users if you train by yourself. It will eliminate lifting dumbells from the floor as a starting point avoiding fatigue in your arms early. Goodluck to your workouts!
@dankbud no it isn't that doesn't hurt your back i myself do it and my back is fine with no pain. beside how do you know because you an expert on leaving comments on youtube?
@ChrisZamoraTV that's perfect form man...you can learn a lot from this guy, lol you're the guy that was arguing with that kid that's horrible at rapping lol
A power rack should be the foundational piece of equipment in any gym. You can do all the basic compound barbell exercises with a power rack and an adjustable bench.
Great Tip. Sometimes you can't just rolled it down to your feet, at least not if the weights falls in your face which almost happen to me once, lucky me I had a spotter. although that also had to do with the fact that I was a rookie back then and didn't knew my head was supposed to be behind the square tubes that hold the weights
this is the single best workout tip i've ever seen...works like a charm...don't know how or why i hadn't heard of it before or seen anyone else use this method at the gym
@gkosch11 yea its good ive been doing this ti works good cuz if u fail you can just slip your head out. im the only one who does this at my gym if i dont have a spotter. weird i know
Well I guess you can't do this exercise variation. Simple as that. But I would suggest you try and find a better gym that does have all the basic equipment such as a power rack.
@kookeediishh you can also just put on your normal weight, but don't put in the safety clips on the end, so if you get screwed you can just tilt off the weight
never seen of this way before. guess ill try it, but you really dont need all that equipment just to bench "safely". as in if you fail at that last rep just bring it down to your legs and stand up with the weight.
A big back arch is quite normal for powerlifting in the bench press, it reduces the distance the bar has to travel and is easier as a result
In competition your shoulders and backside must remain on the bench at all times, you can arch as far as you like
If he is training for lifting a maximum weight in competition then he is not looking for chest development and by that I assume you mean overall size ?
Nice trick. I think my gym has one of these racks and I'll try this uut...another trick I use DB's two hands on one DB for my own spotting of course this isn't for competition. Lee has some tasty things to teach.
How to benchpress without a spotter...do it on your own :) nah lol if you do it own your own go lighter, but make sure you arms are level when your holdin the bar up so you keep form (goes without saying really) simple :) be safe. have a good workout. :)
I have been wondering how to go to failure (or close to failure) while benching (and squatting) heavy weights without a spotter. I though this might be a possibility but I though I would look stupid doing it. Now if someone says anything I will just say Lee Hayward taught me this and if you have a problem with it you should take it up with him oh and by the way his bicep is the size of your head.
hes arching his back cuz thats powerlifting form guys...go completely flat for more bodybuilding and back arching if ur trying to max out i.e. for powerlifting
lol people are always using the power rack at my gym so i kinda have to risk it . the only thing is if i dont know for sure if i can do another rep i dont guess and do it anyway i stop.
The benefits of arching like a moron is that you get alot of more strength. The RM is shorter, you put ALOT of less stress on you shoulder joints.. The weight is more on your triceps. You can try this if you are a bodybuilder, works for some, just like flat back doesn't work for all.
The guy in this video is lifting his butt out of the bench. This is obviously incorrect form and something you do not want to do. The butt and shoulders should always be touching the bench. The space inbetween is fair game.
This video is great, thank you Lee, and people should learn to arch their backs, which is a great powerlifting technique, and a very difficult one to master
why does he arch his back. wht does that do? and is it bad form if i bench with a flat back and brn the bar to the top/middle of my chest (in line with my armpits)
He's expanding his chest and squeezing his shoulder blades together in order to decrease the amount of distance his arms have to travel. It's an old bodybuilder's secret and really does work too! He was showing it exaggerated, but when you do it you usually try to keep the small of your back on the bench. To answer your question about YOUR form, it is great to bench with a flat back and bring the bar down to that point.
That's bad form. I know this because I am a 7 times Mr Olympia. See how easy it is to pretend to be an expert to try to give yourself some credibility when you're hating on a video. BTW, if all those people are experts, why are they looking for tutorial videos on youtube? Great videos Lee.
I don't think you get what I was saying. I was pointing out that people who hate on these videos always give BS about what experts they are, when half of 'em are 14 yr olds who borrowed the "ladybird guide to beginning bodybuilding" from the school library and have declared themselves experts.
im eating a lot, im training 5 by 5 bench once a week but gains are still a tad slow, but im getting 4-6 hours a day of broken sleep, waking up in the middle of the night to go piss, how cna i correct this, and get best sleep for best gains, also im 16 year old.
i was doing 5x5 for a while also.. fun! try not drinking a whole lot until you actually are gonna sleep, not when u settle down. also, take a leak right before.. go to bed earlier and no caffeine. i used to have this problem.. not completely sure how I fixed it lol
He is using the proper technique for benching. This eliminates the stress on the shoulder. I would suggest you review highly informative videos from DieselCrew. Good luck!
The line runs through your sternum. I will admit that you once start this routine, you will first feel it in the triceps. I have consulted with colleagues, their expertise ranges from personal trainer to strength coach. This will save your shoulders in the long run.
jesus christ. dont arch ur back so much. when ur goin 4 a really heavy lift i know its pretty natural 2 arch ur back slightly but when ur just benching the bar ur back is still arched. u shouldnt arch it on purpose!!!! try 2 keep it straight for cryin out loud. i hate people that dont bench properly!!!
what if you don't have that machine? not all benches are built with that safety shit and why did you make a video about that safety piece its pretty obvious what it is used for
the rack isn't made FOR THE BENCH. its for squating. he's just using it for this since this is one way to use it that most people don't think of. it's a SQUAT RACK. which is why not most, but all benches aren't built with it.
It depends. Sometimes they mean the highest they can lift once, or several times. I don't believe in lifting one-rep maxs, because people get obsessed with it. I never lift less than 3-4 reps, and that is *my* "one rep max".
For example, I bench 285, that means I can perform 4-5 clean repetitions on a good day. Please don't get obsessed with the benchpress. For strength and sports (Except combat sports or tackle sports) you should be much more concerned with your back and upper arms.
Regarding all the comments about arched backs, the side view is actually quite poor technique, not because he is arching his back, as that's normal in powerlifting, but because his bum is about 6 inches off the bench. My advice is to make sure your body bridges between the tops of your shoulders and your feet, then maintain contact with the bench with your bum, but don't sit on it during the reps. You should naturally arch your back if you bridge, as it's difficult to do when lying flat.
Sorry, that was an exaggeration, but you do drop your bum between 1:14 and 1:16. It just looks like you've lifted your bum off the bench, but it may just be hard to see exactly what is going on.
For another exercise, he should recommend pausing on the rack at the bottom and releasing a bit of the tension before pressing the weight back up. That helps a lot with power and stability below the sticking point.
I have to agree... I always keep my lower back on the bench at all times... and with dumb bells I often will put my feet on the lower part of the bench and keep my head and back on the bench focusing on the move of the weights for complete control. This is difficult if you've not tried it before but I can do full sets of 100lb dumb bells this way and don't fall off :)
vid is a great help! the adjustable bench at my gym is too high. should i tuck my feet under like i see you do? also, its hard for me to get the bar off the rack because its far from there until i get the bar over my nipples. i saw at 1:58 that you roll the bar up to the front of the rack. am i right?
edscottable 1 month ago
@edscottable
You can try placing boards or weight plates along side the bench to rest your feet on if the bench is too high. You just need to play around with it and experiment with the set up at your gym and try to find the best positions for you. Every gym, bench, rack, etc. is different.
leemhayward 3 weeks ago
omg god this is the best idea ever i fucking love u. i was doin dumbell presses every time cus my friends r retarded n cant spot me
AdR1aN43 3 months ago
this will be a pain in the arse but I'd rather do this than ask someone at the gym for help. thnx bud!
TiberiusStorm 3 months ago
i dont wanna seem like a dick when other people wanna do squats :|
eyesack9 5 months ago 2
great now if only every gym in the world had that safty bar then i wouldnt have to ask someone at the YMCA to be my spotter it bothers both me and the people i ask i hate it >:(
ShadowGhost777 5 months ago
perfect video, so simple and makes sense, but since I just started working out I know nothing about this sort of thing. lol I'm starting the SL 5x5 program today and this will help tremendously down the road.
jr92503 6 months ago
how do i increase my bench since my max has been 185 for like 4 months now and it doesn't feel like its moving up
Msherman968 7 months ago 2
@Msherman968
You should check out the BlastYourBench*com program this is a complete training system specifically designed to help increase your max bench press.
leemhayward 7 months ago
@Msherman968 yo, you should stop actual bench and work on shoulder press and incline weight 3 months and your bench will increase amazingly
popanth4r 5 months ago
Do you do weighted pull ups as well Mr. Hayward?
Thrashaholic88 9 months ago
@Thrashaholic88
I actually cover a complete "Progressive Pull Up Program" at: LeeHayward*com/dvd
leemhayward 7 months ago
Or u can use dumbells because if you cant get the weight up all u need to do is stop lol
GusMartin2 10 months ago
Also note if you take my gyms only power rack to bench during my leg day, I'll rape you.
SuperTongpo 11 months ago 10
@SuperTongpo if ur gym only has one power rack then that gym is ripping off innocent civilians. cheap
gflinski 9 months ago
Awesome video bro! I'm so tired of getting a spot at the bench going max 1rep and the spotter grabs the weight just cause you moving a little slow.
Boostcontroller100 11 months ago
Llee I have a question in your "Blast Your Bench" e-book.
There is a chart for the 1-rep max... and your chart starts off with 75 pounds, and my 3rd set is 20kg which is 33 pounds and it's 8 reps, you can say it's almost up to failure. How the hell am I suppose to figure out my 1-rep max? Seriously mate (no offense) what were you thinking, starting with 75lb, I've been going to the gym for 5 months now. Can you help me out figuire out my 1-rep max?
LordIllidan98 11 months ago
@LordIllidan98
The best thing to do is actually go through the process of lifting progressively heavier and test your true one rep max. The chart is only there for a general guideline, they are not totally accurate as everyone's strength for reps will vary.
leemhayward 11 months ago
@leemhayward ok but u still didn't answer my question, if my last set is 33lbs, so what weight should i go for, for 1 rep?
ANd lee, I sent u a pm, plz can u answer the questions in it? Please they're really important
LordIllidan98 11 months ago
@LordIllidan98
If you can bench 33 pounds for 8 reps then you'll probably be able to bench 45 or 50 pounds for a single rep. But you'll have to try and find out. Just wondering here are you adding up the weights right? 33 pounds is an odd number. You have to factor in the weight of the barbell and the plates, are you doing that?
leemhayward 11 months ago
@leemhayward Ok for the back and bicep day: 2 questions
1. When I do back hyper-extensions, my lower back hurts me soo bad, so can i replace it with something else?
2. Why isn't there a trapezoid excersice? like barbell shrugs.
LordIllidan98 11 months ago
@LordIllidan98
The fact that your lower back hurts when doing hypers is a sign that your lower back is out of shape. I'd recommend you stick to it, the more you do this exercise the less pain you'll feel. Break it up more and take longer rest periods between sets.
This is a bench press specialization program, we purposely cut back on some exercises in order to focus the efforts more on benching. But if you really want to do some work for your traps you can go ahead and include some shrugs.
leemhayward 11 months ago
@LordIllidan98 lol u mean trapezius, trapezoid is an F'in shape
anoakes92 8 months ago 3
@LordIllidan98
To figure out your 1 rep max, here is a good reliable formula to use: Lets say a person can do 10 reps with 200lbs and cannot do any more reps by themselves. Take 10 (the number of reps) and divide it by 30 (and you get .33333333) Add this to 1 and you get 1.333333333. Now multiply this by the weight used for your test (which was 200lbs) and you get 266.6666666 or round it up to 266.67 or 267lbs as your estimated 1 rep max. This is easier to do if you have Excel.
JaxxJaguar 11 months ago
hey lee! this is great but when im benching heavy weight, i just cant get it up and out of the uprights. is there a way that makes it easier to get started?
davedud7 11 months ago
@davedud7
Use a spotter to give you a lift off. That's what you'll see all advanced powerlifters and bodybuilders do.
leemhayward 11 months ago
My bench doesn't have those two safety bars you have. Im afraid if one day I bench press by myself & my hand slips, causing it to crush my head or chest in X_X
MicoMonstrosity 1 year ago
PoS technique haha your ass should be on the bench
obbma4ler22 1 year ago
@obbma4ler22
If you look closely you'll see my ass never once left the bench at all during the video.
leemhayward 11 months ago
@leemhayward
0:39.
If your ass isn't on that bench than you have the saggiest ass in the world.
obbma4ler22 11 months ago
@obbma4ler22
Look at it from the side angle later in the video, you can even see the bench pad is compressed under my butt and there is no space between my butt and the bench. If you have ever judged a powerlifting meet before you would know what lifting your butt off the bench means. Arching your back is totally legal, lifting your butt off the bench is not, there is a BIG difference.
leemhayward 11 months ago
lol at his back :D
ELkORji 1 year ago
@ELkORji alot of people think that arching your back like that can cause injury, but really in its arched position "like they tell you to keep a natural arch in your back while squatting" is the strongest position u can be in. give it a try next time your benching and u will see what i mean.
czoraa21 1 year ago
Thanks man. I was looking for a video about this
xSrH1995x 1 year ago
squat rack or powe rack is the best ideea for a home gym !
mafiacozma 1 year ago
I use the "free bench" and if i can't make the final rep i just roll it off, no biggy, i train with around 90 kg , i think it's about 200lbs, i know it not that much but it doest feel a thing
Layon86 1 year ago
Always helpful.
funguy29 1 year ago
I have a question I don't arch my back like that not saying I dont aprove or anything I just dont do I keep myself flat on the bench is there another way to do this like if you cant do it and the bar is at chest height can I just move the bar towards my head so it goes to a part lower than my chest and I can place it on the safety bars without hurting myself
ILOLATALLUFAGS 1 year ago
Argh. Reminds me I need a cage. The little safety pegs on my combo rack are useless...
Xenocidebot 1 year ago
I'm confused. I thought you weren't supposed to curl your back like that?
maxiflo 1 year ago
@maxiflo you really are confused.
murphy0847 1 year ago
"without hayving a spawter, I can shaw you haw to do just thayt" FAIL accent
NeVarajMe 1 year ago
in what way is having ur ass a foot off the bench proper form?!?!?
Billyd3166 1 year ago
@Billyd3166 this is perfect form, ass is completely on the bench, you obviously don't powerlift or care for utilizing all your muscles for your bench, so just shut up and stick to what ever is working for you.
murphy0847 1 year ago
Man, I can't believe I didn't know you had a YouTube channel. I've been doing your 12 week work out plan for about 2 weeks now haha
eyesack9 1 year ago
what if i dont arch my back as much as you do? i understand there's the powerlifting bench press style and there's the more basic one..needless to say, i do raise my ribcage and puff my chest but i dont arch my lower back as much as you do..
corismsyn 1 year ago
What about bench pressing safely with dumbbells? Without a spotter the weights just crash to the floor upon muscular failure.
gruntdesann 1 year ago
@gruntdesann -There is a product called "POWER HOOKS" made specifically for dumbell users if you train by yourself. It will eliminate lifting dumbells from the floor as a starting point avoiding fatigue in your arms early. Goodluck to your workouts!
ryk1265 1 year ago
damn he doesn't know how to properly bench, that's soooo bad for your back
dankbud 1 year ago
@dankbud no it isn't that doesn't hurt your back i myself do it and my back is fine with no pain. beside how do you know because you an expert on leaving comments on youtube?
TylerJWainwright 1 year ago
he benches hella weird
ChrisZamoraTV 1 year ago
@ChrisZamoraTV that's perfect form man...you can learn a lot from this guy, lol you're the guy that was arguing with that kid that's horrible at rapping lol
murphy0847 1 year ago
Hi there Lee, Im planning to set up a home gym should I buy a power rack instead of another equipment?
HALLOWITCH 1 year ago
@HALLOWITCH
A power rack should be the foundational piece of equipment in any gym. You can do all the basic compound barbell exercises with a power rack and an adjustable bench.
leemhayward 1 year ago 9
Am I supposed to arch my back like that?
professor314 1 year ago
nice thanks
DLEEWILLIAMS 1 year ago
nice thanks for that
DLEEWILLIAMS 1 year ago
this is common sence...
knewok 1 year ago 2
Great Tip. Sometimes you can't just rolled it down to your feet, at least not if the weights falls in your face which almost happen to me once, lucky me I had a spotter. although that also had to do with the fact that I was a rookie back then and didn't knew my head was supposed to be behind the square tubes that hold the weights
angelitocorneta 1 year ago
this is the single best workout tip i've ever seen...works like a charm...don't know how or why i hadn't heard of it before or seen anyone else use this method at the gym
gkosch11 1 year ago
@gkosch11 yea its good ive been doing this ti works good cuz if u fail you can just slip your head out. im the only one who does this at my gym if i dont have a spotter. weird i know
TAKEMARU666 1 year ago
what if your gym dont have a powerrack?
kookeediishh 1 year ago
@kookeediishh
Well I guess you can't do this exercise variation. Simple as that. But I would suggest you try and find a better gym that does have all the basic equipment such as a power rack.
leemhayward 1 year ago 5
@leemhayward lol he should have one i bet he does because its usually the squat rack that his this
TAKEMARU666 1 year ago
@leemhayward hey lee me and you have a very similar bodytype very stalky how tall are you? im 5 foot 9 1/2
TAKEMARU666 1 year ago
@kookeediishh you can also just put on your normal weight, but don't put in the safety clips on the end, so if you get screwed you can just tilt off the weight
Crewdud4 1 year ago
@kookeediishh I guess you could just ask someone to spot you. Most people will be friendly enough to do it :)
Chaaarge 1 year ago
@kookeediishh Or use free weghts!
Strange0ne 1 year ago
@Strange0ne More chest development, and its harder. :)
oSUBZ3ROo 1 year ago
never seen of this way before. guess ill try it, but you really dont need all that equipment just to bench "safely". as in if you fail at that last rep just bring it down to your legs and stand up with the weight.
mqzmcq13 1 year ago
Check me out benching(more) runnin a 40 and playin left tackle
Federico0nthetube 1 year ago
Guy is using some pretty extreme back arching in this video. Any idea if this is a good idea for optimal chest development?
dogfan4lyfe 1 year ago
@dogfan4lyfe yes, its good. this guy is a fitness god, so listen to everything he says.. although most importantly, do what feels right for you
lilticklez 1 year ago 2
A big back arch is quite normal for powerlifting in the bench press, it reduces the distance the bar has to travel and is easier as a result
In competition your shoulders and backside must remain on the bench at all times, you can arch as far as you like
If he is training for lifting a maximum weight in competition then he is not looking for chest development and by that I assume you mean overall size ?
hope that answers your question
morry27 1 year ago
Big back arch is normal in powerlifting, it results in a shorter pressing distance and is easier
In competition you must keep shoulders and back firmly on the bench, you can arch your back as much as you like
It is not best for overall development but I assume that is not his goal
Hope this helps
morry27 1 year ago
i only use the arch for heavy lifting, for lower weights i try to isolate my chest by not arching.
firechicken76 1 year ago
Not for chest development but for maximum bench press.
barrydope 1 year ago
Nice trick. I think my gym has one of these racks and I'll try this uut...another trick I use DB's two hands on one DB for my own spotting of course this isn't for competition. Lee has some tasty things to teach.
vatonaught 1 year ago
How to benchpress without a spotter...do it on your own :) nah lol if you do it own your own go lighter, but make sure you arms are level when your holdin the bar up so you keep form (goes without saying really) simple :) be safe. have a good workout. :)
Dedokai32 1 year ago
thanks for the video. Interesting accent. Ontario?
plesmond 1 year ago
Check me out benching runnin a 40 and playin left tackle
Federico0nthetube 1 year ago
@Federico0nthetube lol...silly noob
Transfectingood 1 year ago
Yeah but if your gym only has one or two power racks and they wanna do squats, don't steal the rack from them. Otherwise good tip.
Nikilwig 1 year ago
what about negatives
bombaykaizoku 2 years ago
Dude. That's awesome. Thanks for the tip
bacobaconvidoeos 2 years ago
Grate Idea Lee!
stangwithnos06 2 years ago
good technique thanks bro
MicrosoftIndesign 2 years ago
I'm too small to let my ribcage to come up above the safties. :(
senser1080 2 years ago
I have been wondering how to go to failure (or close to failure) while benching (and squatting) heavy weights without a spotter. I though this might be a possibility but I though I would look stupid doing it. Now if someone says anything I will just say Lee Hayward taught me this and if you have a problem with it you should take it up with him oh and by the way his bicep is the size of your head.
Great video thanks Lee!!!
yyportne 2 years ago
Comment removed
yyportne 2 years ago
The guy is wearing converse all-stars! People still wear those? Wow!
scootmanbill 2 years ago
They're good weight lifting shoes because they are flat soled
senser1080 2 years ago 4
hell yeah, it's the all American lifting shoe, if you don't own a pair you're probably a communist
The1CamBo 2 years ago 27
@The1CamBo or if you do you're a fuckin redneck
pineapplepootytang 10 months ago
They're good lifting shoes.
Nikilwig 1 year ago
@scootmanbill i wear converse and im 13 they are good for weight lifting thats for sure and if you want a pair they are $40.00-$45.00 a pair
lucarioX12 1 year ago
hes arching his back cuz thats powerlifting form guys...go completely flat for more bodybuilding and back arching if ur trying to max out i.e. for powerlifting
huntrayisabeast16 2 years ago
lol people are always using the power rack at my gym so i kinda have to risk it . the only thing is if i dont know for sure if i can do another rep i dont guess and do it anyway i stop.
nfisgreat 2 years ago
power rack rules!
Scurpione 2 years ago 21
The benefits of arching like a moron is that you get alot of more strength. The RM is shorter, you put ALOT of less stress on you shoulder joints.. The weight is more on your triceps. You can try this if you are a bodybuilder, works for some, just like flat back doesn't work for all.
Forrestgumpz 2 years ago
The guy in this video is lifting his butt out of the bench. This is obviously incorrect form and something you do not want to do. The butt and shoulders should always be touching the bench. The space inbetween is fair game.
PorkChops250 2 years ago
This video is great, thank you Lee, and people should learn to arch their backs, which is a great powerlifting technique, and a very difficult one to master
ItalianWarrior777 2 years ago
Whats the deal with arching your back? Is it just to make the lift easyer?
ztawiz 2 years ago 2
what are the benifits of doing the arch trick
shadowspirt4121 2 years ago
it's an advanced powerlifting technique. If you are just a bodybuilder, don't even try it
ItalianWarrior777 2 years ago
Now that I did not know. I would always do that to close distance, but if it reduces chance of injury or re-occurring injury then that is great!
nagetoi 2 years ago
why does he arch his back. wht does that do? and is it bad form if i bench with a flat back and brn the bar to the top/middle of my chest (in line with my armpits)
saxiv 2 years ago 2
He's expanding his chest and squeezing his shoulder blades together in order to decrease the amount of distance his arms have to travel. It's an old bodybuilder's secret and really does work too! He was showing it exaggerated, but when you do it you usually try to keep the small of your back on the bench. To answer your question about YOUR form, it is great to bench with a flat back and bring the bar down to that point.
nagetoi 2 years ago
Its should be a little lower than the imaginary line where your nipples are.
AzBombzEngineer 2 years ago
That's brilliant. Why didn't I think of that??? Thanks Lee.
007Elvisofnazareth 2 years ago
what if i dont have a power rack??
ekubalusabyan 2 years ago 3
Get a spotter.
007Elvisofnazareth 2 years ago 3
Play tennis.
GACXVI 2 years ago 3
Now I just need to get a power rack for my home gym (not having a go, I really do want one!) lol
deolm 2 years ago
That's bad form. I know this because I am a 7 times Mr Olympia. See how easy it is to pretend to be an expert to try to give yourself some credibility when you're hating on a video. BTW, if all those people are experts, why are they looking for tutorial videos on youtube? Great videos Lee.
mellowb1rd 2 years ago
yeah man..and i'm arnold shwazzenegger ..for mellowb1rd
kmegrou59 2 years ago
No you're not. I AM!
mellowb1rd 2 years ago
what's your name..and show it to me..as/%£$
kmegrou59 2 years ago
I don't think you get what I was saying. I was pointing out that people who hate on these videos always give BS about what experts they are, when half of 'em are 14 yr olds who borrowed the "ladybird guide to beginning bodybuilding" from the school library and have declared themselves experts.
mellowb1rd 2 years ago 4
benching in the power rack sucks. one side of the bar is guaranteed to tap the safety bar and then it's all off balance
twentydashone 2 years ago
good video lee...you should also show how people can do this with an incline bench also
OutrageFilms88 2 years ago
why is he arching his back like that?
looks like he's gonna get hurt some day.
dentalplanz 2 years ago
hes flexing his back/traps so his chest is higher.. so u can go thru a shorter motion, in turn letting u up the weight
tommygunnz92 2 years ago
im eating a lot, im training 5 by 5 bench once a week but gains are still a tad slow, but im getting 4-6 hours a day of broken sleep, waking up in the middle of the night to go piss, how cna i correct this, and get best sleep for best gains, also im 16 year old.
angrygunsmith 2 years ago
i was doing 5x5 for a while also.. fun! try not drinking a whole lot until you actually are gonna sleep, not when u settle down. also, take a leak right before.. go to bed earlier and no caffeine. i used to have this problem.. not completely sure how I fixed it lol
tommygunnz92 2 years ago
when i try going ot bed early, i cant sleep at all, i ahve to stay awake till at least 11:30 - 12 at night to sleep
angrygunsmith 2 years ago 2
i remember what i did now.. i had to close the window next to my bed, thought i was warm enough, just make sure u arent either too cold or too hot.
tommygunnz92 2 years ago
ma windows always close, cz its too loud at night soemtimes, adn theres too much sound if its left open, but i iwll try soemthing.
angrygunsmith 2 years ago
HAHA BLAC KPEOPLE
XxStrongSafetyxX 2 years ago
yoyoyo
antilid 2 years ago
Why does he twist his ellbows when he benches?
muzimuzi 2 years ago
He is using the proper technique for benching. This eliminates the stress on the shoulder. I would suggest you review highly informative videos from DieselCrew. Good luck!
umpire94 2 years ago
Is that nipple line? to me it looks lower than nipple line and i was told you shouldnt bench like that cuz it works ur triceps to much
muzimuzi 2 years ago
The line runs through your sternum. I will admit that you once start this routine, you will first feel it in the triceps. I have consulted with colleagues, their expertise ranges from personal trainer to strength coach. This will save your shoulders in the long run.
umpire94 2 years ago
wow that is bitch bench press.the plate not even heavy,but i guess maybe its just an example.
faivision 2 years ago
No shit dumbass, he's doing it just to demonstrate, I'm sure he can do more.
izzyironmaidenfan 2 years ago 2
im already said it fuck heads, read my comment properly dumb shit. people like u is pussy fuck in this place.
faivision 2 years ago
Uh, I think you got some learning left to do before you call ANYONE else dumb.
mellowb1rd 2 years ago
Next time you should delete the comment after writing it to fix it =P
muzimuzi 2 years ago
wow you hate people who dont bench properly....speechless
aschindler22 2 years ago
Arching back is a safe way to do Bench Press ??? Are you shure ?
axelbloom23 2 years ago
probably a stupid question, but i just started benching and was wondering if i have 20kg on each side, does that mean im benching 40kg or just 20?
2hardcore4u 2 years ago
40kg m8
InkProductionsTV 2 years ago
40+ the weight of the bar
blessos 2 years ago
I never thought about the weight of the bar. Do people seriously count that??? If so, my bench just went up overnight!!! YAY!!! Hehe.
mellowb1rd 2 years ago
Hells yeah, 45 lbs for an olympic bar. It counts as much as a plate does, weight is weight.
007Elvisofnazareth 2 years ago
40kg
3246712 2 years ago
yeah 40 kg + the bar which would be around 60 I think?
ArmanMoo 2 years ago
45 lbs
mastachief1000 2 years ago
jesus christ. dont arch ur back so much. when ur goin 4 a really heavy lift i know its pretty natural 2 arch ur back slightly but when ur just benching the bar ur back is still arched. u shouldnt arch it on purpose!!!! try 2 keep it straight for cryin out loud. i hate people that dont bench properly!!!
leftyfliphero 2 years ago
i hate people like you who make these dumb comments, he is doing a powerlifting style bench press, which is a whole body movement, fuck your stupid
aaronmcd14 2 years ago
thank you! i hate fuckin retards like leftyfliphero (retarded name) who think they know shit.
mf7409 2 years ago
thanks a lot man
crazymallu 2 years ago
what if you don't have that machine? not all benches are built with that safety shit and why did you make a video about that safety piece its pretty obvious what it is used for
Metalluciifer666 2 years ago
the rack isn't made FOR THE BENCH. its for squating. he's just using it for this since this is one way to use it that most people don't think of. it's a SQUAT RACK. which is why not most, but all benches aren't built with it.
brooksan2010 2 years ago
good idea lol
spigknot 2 years ago
LOL The safest way is to use a weight that you can handle....pretty simple I think!
countryclassic 2 years ago
Duhrrr...but sometimes we need to test our limits and push ourselves.
KCE 2 years ago
sometimes to break your limits you need a little help going beyond them.
tlast2012dude 2 years ago 2
get the fuck outta here... poppin your chest up in the air.... wtf
gooogop 2 years ago
In b4 a baby alien pops out of his lower abdominals.
For fucks sake man.
SMWhit3out 2 years ago
when someone says they can bench 200lbs does that mean like 1 time or multiple times
trooperx666 2 years ago
Their "max" is what they can do 1 time.
deriktutt 2 years ago
It depends. Sometimes they mean the highest they can lift once, or several times. I don't believe in lifting one-rep maxs, because people get obsessed with it. I never lift less than 3-4 reps, and that is *my* "one rep max".
For example, I bench 285, that means I can perform 4-5 clean repetitions on a good day. Please don't get obsessed with the benchpress. For strength and sports (Except combat sports or tackle sports) you should be much more concerned with your back and upper arms.
Anjohl 2 years ago
well im planning on being a defencive lineman for football next year so i just started bench pressing , thanks for the help
trooperx666 2 years ago
most football coaches only care about 1rm, so try to have a high one, but dont train for a 1rm
PAKMAN52 2 years ago
this shit is so common sense :- /
ohhmygod89 2 years ago
looks like that bench needs to be a little longer for that dude
jay733 2 years ago
i've never seen form like that before
hooverskins 2 years ago
Regarding all the comments about arched backs, the side view is actually quite poor technique, not because he is arching his back, as that's normal in powerlifting, but because his bum is about 6 inches off the bench. My advice is to make sure your body bridges between the tops of your shoulders and your feet, then maintain contact with the bench with your bum, but don't sit on it during the reps. You should naturally arch your back if you bridge, as it's difficult to do when lying flat.
swimbearuk 2 years ago
How is my butt 6 inches off the bench? Just go to 1:00 in the video and watch again.
leemhayward 2 years ago
Sorry, that was an exaggeration, but you do drop your bum between 1:14 and 1:16. It just looks like you've lifted your bum off the bench, but it may just be hard to see exactly what is going on.
swimbearuk 2 years ago
For another exercise, he should recommend pausing on the rack at the bottom and releasing a bit of the tension before pressing the weight back up. That helps a lot with power and stability below the sticking point.
swimbearuk 2 years ago
i think hes just telling you how to bench without a spotter. he has plenty of other tips in his youtube.
raikkonen85 2 years ago
your back should always be flat on the bench
17HAWKEYE17 2 years ago
I have to agree... I always keep my lower back on the bench at all times... and with dumb bells I often will put my feet on the lower part of the bench and keep my head and back on the bench focusing on the move of the weights for complete control. This is difficult if you've not tried it before but I can do full sets of 100lb dumb bells this way and don't fall off :)
PilferMusic 2 years ago
that looks alot like a power cage, at least its not a smith machine though.
MolonLabe84 2 years ago 2
dats bad technique....ur back is supposed to be flat on the bench......if u want to do it without a spotter just do it ona smith machine
Bullnda225 2 years ago
his technique is perfect !
in this position u are at your strongest
he is a powerlifter
and for BBs, you don't need a bench heavy weights to get a great pump and grow ;-)
all the best
IndependentALEX 2 years ago