 What's up, BHP labs go to flex here and in today's video We're gonna give you guys some bench tips things that I see people messing up on and how to fix it So let's go. So first off I'm gonna be demonstrating on the in kind bench press as for me personally I don't like the flat bench press, but the form is pretty much the same. So first thing I see is People don't align their eyes with the bar starting height So the reason why you want to align your eyeballs with the bar is So you don't lose tightness upon unwracking it So once I get nice and tight from here I can just unwrack it with my lats and I don't lose any tightness if the bar is Further out from me and I'm trying to get tight I'm gonna lose tightness trying to unwrack the bar from a further distance So this is the checklist that I go through my head Before I start benching one and I make sure my legs and feet are planted through the ground Yeah, I make sure I have a solid base Remember you're only as strong as your foundation is and that's in every lift even the bench press So make sure your legs are engaged. You're pushing your legs through the ground as you come back You want to make sure that your shoulders are Retracted, but you're not overarching unless you're a power lifter You should not be hyper extending your lower back Okay, so if you're not a power lifter just arch enough to put your shoulders in a healthy stable position From here, just make sure your hands are even for your new lifters. I see so many people in the gym With all these weird grips and stuff just use the knurling measure the knurling for me personally I like to go about a thumb length out from the knurling from there I'm retracting my shoulder blades point them in a healthy position So instead of leaving my arch and my lower back hyper extended I engage my abs and squeeze my glutes from there. I unwrap Take a deep breath Bring it down Explode up and exhale squeezing my abs pushing my feet through the ground squeezing my glutes and using my chest Another question I get asked about a lot is about false grip meaning suicide grip The reason why this is a dangerous and unsafe way to bench is because let's say your wrist give and using a weight Too much for you guess what happens the bar is coming crashing down on your body Okay, whereas if you have your thumbs then it locks the bar into place and if the bar does come down Your thumbs are still locking it and it's not gonna come rolling down your torso smashing your nuts So I do not recommend a false grip Yes, you're gonna see a lot of people who use a false grip, but that doesn't mean it's for everyone So another problem I see is that people bounce the bar off their chest as they're bringing it down If you have to bounce the bar off your chest to get it back up then the weight's too heavy for you Make sure you're controlling the eccentric and You're forcefully contracting the concentric the concentric I don't care how fast you really push it be explosive with it Explosivity is you know a key factor such making strength gains So explode it off your chest, but make sure you're controlling it on the way down You don't have to do slow negatives or anything, but just have it under your control Don't be slamming it down on your chest. So that's the end of the video to sum everything up One make sure your legs are planted into the ground make sure that you have a solid base You're pushing your heels and your feet through the ground Make sure you're squeezing your glutes by keeping your glutes on the bench at all times When you start make sure the bar is at your eye level. Don't lose tightness upon unwrapping Retract your shoulder blades put your shoulders into a healthy position Engage your abs and core and control the weight and press and focus on that mind muscle Connection and as you work to perfect the form understand that perfection is a never-ending process and Progress is all that matters and progress in this case equals gains Subscribe like the video and I'll see you guys in the next one much of chance and honor