How to Bench Press More Weight to Add Muscle + Lose Fat and Be Safe

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The benchpress is a great horizontal press that helps target the chest, triceps and front deltoid. Most people do it to target the chest but end up letting their deltoids take over. True pushing power comes from strong triceps. To get the benchpress technique right, think that you are NOT pushing the bar away from you, you are pushing yourself in the benchpress. The two main cues are to pinch your shoulder blades back, and keep the elbows tucked.

Lets demonstrate and then talk.

Its important for everyone to get the benchpress technique RIGHT because proper technique is safe and healthy for the body and will get you results, while bad technique can permanently damage your body!

Key Points to a Big Bench Press
1. Retract your scapula, pinch your shoulder blades together, tight
2. Elbows tucked, at 45 degrees, think rotate as your press
3. Feet nice and wide, on and toward your butt
4. Squeeze the bar as hard as possible, imagine its stuck when you are at the bottom and explode
5. Emphasize the turn around, don't pause at the bottom
6. Explosive, like your life depends on it.
7. Bring it down in a straight line and push right back up
8. Don't bend your wrists back
9. Eyes line up to the barbell when you unrack
10. After the unrack, slightly rotate the elbows in

It should be said there is a powerlifting technique, but for the purposes of the video today, and for overall fat loss and gaining muscle, this is a safe, effective, easy to implement.

This is probably the most important part of the video: what NOT to do. Here are the top mistakes I see people making and you should avoid

1. Bring the bar too high up on your body, bring it to your lower chest, upper abs
2. J-Curving the bar
3. Flaring the elbows out, puts strain on shoulders
4. Dancing with your feet
5. Not bringing it down in the same place
6. Bending the wrists back
7. Bouncing

At first some of these new techniques might feel awkward because you've been benchpressing wrong and might temporarily decrease your benchpress, but with time it'll actually INCREASE it dramatically. Expect to have a long healthy And guys, use an appropriate weight. You don't want to get DBB'd. Death by barbell.


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[HighHatchetman]

i can do 160 so far. if i do it the right way how much you think i would be able to get up?

[OmarIsuf]

@HighHatchetman Hard question to answer, its OVER TIME that you see results. If you get correct form down, generally 3-5 extra pounds right off the bat are doable

[The2010DC]

Yo, nice Tnation Tshirt

[OmarIsuf]

@The2010DC represent the nation

[NewwaveStud]

@OmarIsuf

your explosiveness really makes sense. do you try to put varying weight on different days ?

[OmarIsuf]

@NewwaveStud Yeah I actually have a whole wave load template on this channel!

[DoWorkWithThese]

@krt1390

Grab a dumbbell two handed elevate it vertically above your head, lower it behind your head and lift straight up...Do it until your triceps are on fire...

[PLKicen]

why are you letting go of the barbell at the end of the push, i think thats why the damn weights are clinging, doesnt you letting go of the barbell take all that stress off of your chest so aint that cheating in a way , ? i dont know but im just wondering why your letting go of the bar and letting the force of speed throw the rest of the bar in the air instead of you doing it

[r8pal]

Good video, quick question: when I bench press when the weight comes down the bar hits the top of my pecks, will that have any effects on building muscle?

[Masskill43]

thanks

[Jake31136]

LOL Sweet dude you used the song Donut City by Eddie Van Halen:D

[GentianNB]

but you're going too fast bro

[KRT1390]

im starting a gym next week and i'm mainly going for muscle in my arms so ill be at the bench press.. do i need a spotter every time i do this? and what else makes your arms huge and strong?