 Ladies and gentlemen, Salomai. Welcome back to video today. We're going to talk about how to get a big bench What technique looks like some options with technique because it does vary depending on the individual and then some tips and tricks to build That bench to build your chest. Stay tuned. I've been three pieces We're looking at grip what my arms are doing up or back And then also our leg drive and getting stability through the bench These rings right here on a typical power bar will depend on the bench and the gym you go to but all Real power lifting bars and gyms have the same Standardized ring in powerlifting competition. You can't go any wider than that You must have your pointer on there bench as wide as you can that is comfortable So for me, that's kind of middle ring middle finger on the ring now when we're talking about grip We also have to talk about bar placement within the hand a lot of people use wraps and different things to help keep the wrist stiff but as Biggest point is that we just have to keep the bar stacked with our bones If you have the bar too much in your actual hand up here It's gonna be too far behind where we're stacked with our bones and also too far behind the movers Right and that's gonna cause it to feel very heavy and not be stable What I like to do is really get that bar in the meat And you can almost feel the two bones ending in the palm of your hand And you want that to be holding all the pressure and all the weight in the bar next We're talking about the upper back And I don't want to open over complicate things all we want to slightly do is I like to think about getting my shoulders away from my ears and Slightly sticking out my sternum getting your sternum nice and high So if this is my normal posture all I'm gonna do when I bench is slightly Pull those ribs up just a little bit and I'm pulling my shoulders down in a way This is gonna be a really solid platform to press off of we don't want to be too flexed And we don't want to be too overextended now you might be talking about the famous internet arch Some people arch and are capable of rounding their back so much It almost looks like a rainbow in the sport of powerlifting or if you want to build your strength and move the most amount of Way possible this shortens the range of motion the path in which we have to move the bar The shorter the range the shorter the path the easier it is to move right typically when you do have a bigger arch Same idea Exists you want to move those shoulders far away from your body. You can get a little bit of arch if you're incapable of that like myself I'm not that flexible my back a slightly more narrow grip or just a regular grip is just fine There's been world records and tons of big bench presses with the various forms I'd even go to argue that building a big chest is a slightly better with a longer range So if you're hypertrophy goals versus strength goals and arch is less important We're still going to pull those shoulders away from us with the upper back It used to be taught more to really squeeze those scaps together and pinch your shoulders together as much as possible Semi on the fence that I've seen big bench presses perform this way and been very successful But I think it's probably Overcued or overtaught the last piece is going to be leg drive now That's like the still the most confusing common misinterpreted cue or technique within the bench press There's kind of two main forms of ventress when I look at things one is more of a constant tension And you're going to have a lighter touch when you bench press This is typically done from those with a slightly bigger arch wider grip in which your legs are going to be flex a hundred percent the entire Time you're going to lightly touch get the press command and press back up the other one is Sometimes with a little narrower grip the grip doesn't matter as much a slightly less arched upper back We're going to get like 80% tension on to our legs We're going to be a little bit more aggressive a little bit heavier press and pause and then once we get a press command Or we choose to press we're going to flex a hundred and ten percent and fire right back out Neither one is right or wrong the ultimate goal is to keep our upper back in position and keep stability within our body With leg drive again on the unwrack before the unwrack we want to be flexing these quads like a leg extension I think about throwing my toes through the front of my shoe and also forcing my knees out just slightly the ultimate tool I'm looking for is that the top of my knee actually opposite of squats is I want it below my hip in this sport of powerlifting and Just for general stability. We want to keep our glutes attached to the bench And that will allow us to flex our quads flex our glutes while still keeping on the bench If my knee is higher than my hip and I do that leg extension to flex my quads knees out My hips will raise up again not the end of the world in powerlifting. It is you get a red red Scorecard but in general strength again the stability will help so you'll have to experiment with that a little bit You can video yourself from the side or just feel your hips on the bench But start maybe with just your feet in front of you the shin angle again will depend on how long you are and how Strong you are and you're just going to be flexing like this. This is literally what you're looking to do Obviously not moving because my upper back will be excuse me into the bench And there'll be way to tie me down, but that's the motion of leg drop So if you're having issues you can try to tuck in more depending on where you compete if you compete In the US APL and other federations You must have your heel on the ground other places you don't you can go into your toe Which will allow you to tuck even more, but I suggest kind of keep in a shoulder with hip width slightly wider stance Those are the three keys that will set you up for a stable strong injury-free bench press I guess the very last piece would be bar path itself We talked about in the squat video if you guys want to go check that out Squatting we want to keep that bar path over our midfoot and as straight as possible in the bench press It is slightly different again looking at the two Generalized ways to bench if you have a little bit more of an arch a wider grip your bench press will tend to be a little bit Strater, but it will still have a slight arc always going backwards towards the face They've done a bunch of data and looked at bar pass with proficient bench pressers and what that arch actually looks like can change Sometimes it's a little squiggle and then up towards the face Sometimes it is a more gradual arc up towards the face if you're a slightly closer bench presser or Slightly less a more flat back It will tend to have a little bit more of an arc again just based on the range of motion itself If we have a really high arch and we're not moving that bar of a very big path It's gonna have slightly less of an arc simply because the bar is moving less anytime We tend to do get stuck in the bench press It is often because we're benching towards our toes a little bit more and that's moving it away from our strength again being Stacked and the main movers being our chest and shoulders if the weights way down here I'm obviously gonna lose control and strength if I'm up here Those movers will be able to press through and I can finish up here at the top towards my eyes Setting up for the barbell similar. I like to set up with my eyes just under the barbell itself I got a couple questions about heavy unracks in the sport of power lifting Oftentimes you have to use a lift-off man that is provided for you and some people aren't comfortable with that So a lot of lifters tend to go the route where they do a self-unrack How do you do that just like everything else practice? But what we need to do is keep our eyes underneath that bar straight in line as we're unracking it Nice firm grip big breath and brace just like we're doing every other lift the more rigid We can be through our entire system the more I can use those main muscles and movers to move the barbell Last but not least I think one of the key differences between the bench besides the actual bench looking different and kind of those styles I talked about from other lifts I think it's highly underrated for a muscle builder, you know, there's a lot of Hypertrophy boys on the internet talking mess on the barbell And I think of the big lifts the bench is actually the best for hypertrophy compared to the other squat I get the argument. It's a very technical Unstable movement. It's very hard to get good at So if your goal is very Short-sighted and short-term. Yeah, you should probably leg press if you want to be in this for the long term I think all the barbell movements Learning the the positioning learning how to breathe and brace is best done through the power lifts And it's also what will help you in the future on those other lifts The better I am at squats at breathing, bracing positioning, knee traction, my knee positioning towards my feet The better I am at utilizing the pendulum squat the leg press the hack squat If you just hop into those I think you're missing out on tools and the athleticism and the fun of the sport And the fun of being a gym rat. So for all the bros that love that you do you But I think these are a great base builder the bench itself can be a great piece for both strength Handling heavy loads before you move on a hypertrophy work, which leads me to the next Point that accessories and building general muscle Helps the bench almost more than other movements. So doing stuff like dumbbell presses shoulder presses Just having more mass building your arms up building your general pressing strength Inclined flat decline doesn't really matter Will help the bench in the long term all these accessories don't necessarily help in the short term Comment below if you want more videos on what accessories I think are best to build muscle for the bench Maybe we'll dive into that future. I appreciate you guys so much Be sure to share this thing like this thing new videos weekly 3sp.co good company apparel.com for all the swag Salamite appreciate y'all we over me be a part of something yourself man. Catch you next time