 Ladies and gentlemen Salah Mike here again talking about technique We're talking about the bench press and although we've talked about the bench press a lot We've talked about all these things a lot and you can always refer back to those videos We do have a playlist of bench squat dead for all the informational stuff that we go over but something I keep seeing time and time again from You know middle tier middle upper tier and beginning lifters is not getting our Elbow position correct in the bench press now people are talking about tucking Tucking your elbows and that was kind of a cue I guess started in the bench shirt because it's just so important because you can't stretch the Material on a bench shirt with going elbows out now Over tucking is also very common and then choosing your grip placement and we talked about this a little bit too Boris Shaco Roughly translated says that you should choose the widest grip possible and over my years I used to not necessarily agree with that But the more I bench the more I coach the more people I see bench I Starting to agree more and more and what he means by that isn't that everybody should be full legal grip Which means pointer on the ring, but you should go as far out as your shoulder mobility as thick you are as Comfortable as you can bench because that's what gonna allow you to do is obviously cut down range of motion Same reason we kind of arch or we try to stick our sternum high now We're not gonna overly arch but if it can cut down range of motion and help stability We're gonna help do it and same thing goes with that grip with if we're wider out That stability in the range of motion shortens and over time if you build a right musculature in that position with proper programming and technique You will be able to bench press the most amount of weight What I see is people benching too often about shoulder width now when you talk close grip You know old-school close grip guys are benching like this and that's great to build the tricep But it puts a lot of pressure on the shoulder what happens is is you can't get that range of motion The range of motion is longer the closer you're Benching you get internal rotation of the shoulder To try to touch the bar to your chest now causes an immense amount of pressure onto the front delt and people always talk about Oh the front of my shoulder hurts my bench the front bench hurts the front of my shoulder blah blah blah blah You know what I mean, and so what we can do is obviously tuck that shoulder down Move that grip further out and now my elbow is traveling less Distance past my body see if the closer it is it has to go way back here behind my body To touch my chest if my grips moved out my shoulders tucked my sternum high now I'm touching my chest and my elbow is is Equidistant or in line with my body and that's going to allow for again less range of motion But less pressure on that shoulder and then we can build a muscular to our chest tricep shoulders either through accessory or through That movement itself the other big key factor is with that same position We don't have to overly tuck and rotate that elbow We can just keep our elbow in line with our form in line with our wrist and as long as our shoulders are tucked and down My elbow will end up in the right position when people are talking about tucking their elbow The real issue is is that people are shrugged up and then elbows out and again? That's a very long distance that my elbow has to travel for the bar to touch my chest My shoulders internally rotating causing pressure here And now we have a long range of motion a lot of pressure on our shoulder and our elbows traveling way past our midline Which is causing more pressure on our peck which is where all the peck tears happen And that's where that cute tuck your elbow happens, but if I control the shoulder joint Pulling it back and pulling it down pulling my sternum up grip natural width a little bit wider than you may expect We're gonna be a lot safer and a lot better position to press for long term The other thing is again with that elbow position people will bring that grip way in maybe shoulder width Maybe just outside and not that this is wrong I just don't think it's optimal for most and our elbow will end up on the outside of our wrist again Now we're turning that thing into a tricep extension think about tricep extending your heaviest weight now No one would say this is a good proper push-up position or a press position So then why would it be a best bench press position to lift the most amount of weight? Safely move that grip out keep our wrist form and elbow stacked as much as possible Keeping that shoulder tucked back and in Sternum as high as you can Leg drive and all these other factors will help you keep that in position by pushing yourself back onto your traps And then we're gonna have longevity good programming over a long period of time Mixed with the good technique will not only build the right muscular cheer to get strong But also build the proper form that we won't get injured and we can live for a long time So today is my second bench day of the week and I'm purposely doing kind of a closer position With my elbows outside my forearm to build my triceps again that extension movement will help build triceps along with my pecking shoulders So I'm using a little bit less weight doing sets of five to eight with a putting myself at a disadvantage in form So then when I go back to my form competition style peak whatever it may be everything's gonna move a lot easier lots move it Concept of underloading using less weight making the form or exercise more difficult So we can build strength over time a pause squat is more difficult Then your regular squat because you're losing that elasticity that rebound out of the hole So you use less weight, but you make the exercise more difficult so you can still get stronger Well handling less overall load less overall systematic stress Same applies for overhead, but obviously now we're vertical so How we stack our wrist and elbows gonna be a little different because we are kind of internally rotating So our grips gonna naturally be a little bit closer to get those forearms On top of our elbows with the bar on top so a wider grip now we have that same issue of almost over tucking So that's not gonna be optimal either watch out Move the grip in stack it up straight up and back ladies and gentlemen build your bench press We do have free bench press program peaking program always available below free infinite program It's a repeatable four weeks customized to yourself read all the directions there before you start DMing me all these Questions read the directions that come with it We explain how to use and how to customize it for yourself guys. I'm selling Mike. I'm out of here appreciate you