 Ladies and gentlemen welcome back. This is sound of Mike and I am here to fix your form today We got a little bench press if you want to get involved. We need 70% landscape high definition three reps Sent to ask M.I.K.K. E at gmail.com We're here to try to help your bench if you guys enjoy this series if you enjoy this channel Please do your boy a favor smash the thumbs up right now Let's see if we hit 1500 likes and be sure to subscribe my man's got that arch of the gods Self-lift off in the gym. I dig it Angles pretty decent bar path pretty decent when we're looking at bench. We do not Repeat do not want to press in a straight line. We want a slight arc and if you can look at the the head or the But or the tail or whatever it is the tip You know what I'm saying of that barbell from that position. It looks great and he's touching Good spot on his chest. We want the elbows just under if not just in front of the barbell And as we press we want to press up and back towards the rack That's kind of the the bend and flare the elbow that many of people have talked about over the years From that one angle look really really good man. Let's see what we got here Back looks tight decent position overall. It's this is a really really good bench press If you can get your knees just slightly even more below your hips You're gonna be able to get a little bit tighter and push yourself back onto your trap So I like this guy's efficiency and thoroughness with the videos So basically what we want with leg drive is we want to squeeze our shoulders together, right? We want our scapula retracted. You want to think about shrugging back and down It's gonna keep our shoulder socket a little bit more stable and give us a nice Stability stability when we're pressing but then with our legs what we want is our knees below our hips And then we're gonna be flexing our quads and glutes and pushing our entire body our entire momentum back onto our traps So right here is knees are below his hips, but you can see his butt raise up just a little bit If you can tuck your heels in a little bit more and still keep your heels onto the ground Maybe even a weightlifting shoe would help and then keep flexing yourself back onto those traps. It's gonna help a lot We're gonna go slow-mo like this is ESPN Midnight ESPN highlight plays ladies and gentlemen, welcome to the bet brush championship the garage championship of YouTube This is silent Mike your host with the most we're building pecs We're not having sex or shooting text or whatever it might be. Oh, you already have weightlifting shoes on so that's good What I think you could do my homie is if you could squeeze those heels in a little bit more towards your butt or a little bit more towards Your shoulders just a hair and then you'll be able to flex your quads and glutes without them raising at all You also just be able to stay tighter overall, but overall guys to be honest I know I just said overall a few times Overall in its entirety this is a really really clean bench rest really a textbook bench press if you guys are looking to bench Follow my man right here. I wish I'd his Instagram. I'd shout him out because It's really really solid the setup's good There's multiple ways to set up some people like to set up from the bottom up Meaning what would they do is we'll pull more of their body behind the barbell right there in this position pulling yourself up Plant your feet and then plant your traps The other most common way is to which I do if you guys are seeing me bench press As I like to get my feet up onto the bench press I literally put them on the pad and I like to set my traps first and then with my hands Firm on the bar I wedge my traps into the pad and then I place my feet onto the ground and Continue to push myself into the barbell and almost wedge if my arms are totally locked I wedge my shoulders in between the pad and my arms as stiff boards Into the barbell if that makes sense and then I put my feet down Depending on the Federation if you want to compete or if you do compete The US AP all the IPF federations of that nature Forks you to keep your head down on the bench press and heels down onto the floor many other federations You can move your head and you can be on your toes. I don't think there's a lot of advantage for most There's a few but for most in moving your head I do think that for many people though being on your toes again can help that stability With the leg drive and pushing yourself onto your traps a little bit So if you can get onto your toes, you can then make the angle from your hip to your knee Greater and then you can flex your quads and glutes a little bit harder while still not wiggling around and keeping your glutes on the bench Just go over some common questions because my man here's bench needs no more help. He's fucking crushing it To go over common stuff, you know grip width on the bench Some of it's going to be trial and error Someone's gonna take time to experiment, you know use a grip a certain grip for maybe four six weeks See how it feels and then switch it up see how it goes But generally speaking, you know things we're looking for is how how tight can you keep your back? And then it can you keep your elbows and a proper elbows and wrists in a proper position? In relation to the barbell throughout the entire press again, that's gonna be underneath the barbell You want that forearm stacked and then also the elbow just in front of the barbell as you're pressing So I think a wider grip for most as wide as you can go Obviously, that's relative is going to be a little bit better because you can cut that range of motion just a hair But again, it's going to depend on the individual. We're moving on to the next one Can't tell if we're in slow-mo or if my man just moves a little slow So right here already off the jump I could just tell right we want to talk about Comparing it to the other one. We had our knees below our hips here We do not and what I can automatically tell me is if you look up the chain towards the upper body His shoulders are not in a tight position his shoulders are exposed and he's pressing a little bit with his shoulders The shoulder joint is very mobile, right? We have to reach above our head. We have to tie our shoes It moves in almost a 360 So that's the kind of the point of the scapular retraction or keeping your back tight Is we want to lock that shoulder joint in place and almost just press with our arms, right? So if you think about shrugging we shrug back and down as I mentioned and we want to keep that shoulder and back Tightness throughout the entire lift off press pause the entire set So right here my man's shoulders moving a little bit too much and his head as I mentioned I think it's very few that get away or take an advantage or get an advantage Excuse me of your moving head so two things my man that I really want you to work on I want you to work on finding a way there's two different ways of getting your knees below your hips One for you would be move your feet further out in a wide direction or to tuck them slightly back towards your butt The other thing we really need you to work on similar to a pull apart with a band or a face pull with a rope is We need to keep those shoulders retracted if you can get a lift off It's gonna be easiest to keep that shoulder tight the entire time That's why I recommend lift offs whenever we can because then you don't have to Overpress pressing with your shoulders press the bar out of the rack and then get in the position You can have someone lift it for you You can see right here his back isn't even too tight right now and then when he lifts it out of the rack His back gets even looser So what we can try to do is get a lift off You can see the shoulders are exposed right there That's going to cause one it can cause some shoulder pain It's putting a lot of stress onto the deltoid itself That's why an arch occurs sometimes because when we have that scapular attraction or our chest high and our back tight We get a little bit of an arch but more importantly The issue is is the stability in the shoulders you can control your elbows You can troll your barbell a little bit more when your shoulders are stable and that goes for all lists The more stable we are the more we can represent and show our strength and an unstable situation it's more difficult to Transfer the power in which case this is from your body pushing into that bench Or in the squat your legs pushing the ground if we're not stable if we're not tight As that the you know the term everyone screams. I'll get tight get tight. That's what they're referring to Elbow position overall is decent, but we really really have to work on that back tightness my man Because somehow some way I don't want to tap into you That's why I want you to fix it now But you may get injured or you're gonna hit a big plateau or you're gonna get a crap ton of tendonitis in that shoulder So work on it while you're standing work on it with some face pulls and get a lift off our training partner But really tuck those shoulders down and back And then overall again getting those knees below your hips Pushing yourself back onto your traps will allow you to maintain that tightness So you need to get that tightness just by thinking about it Practicing it and actually doing it and then pushing yourself back onto those traps will allow you to keep it throughout the entire Range or the entire press or the entire set if you're doing it properly So it is a little counter So it's one of the most difficult things to kind of think of because you're squeezing and you're almost rowing with your shoulders While you're pushing or pressing with your arms and pecs, you know When you're doing a push-up your shoulders do move and you run we don't we do not I repeat Do not have stuck your retraction and that's the biggest difference between something like a push-up and something like a barbell bench press So those are big cues we need you to work on we're moving on to our last one That's what we got. He's got the sneakers match in the top even right there. You can tell his shoulders are exposed a little bit This weight looks very light for my man. He seems very strong two things again Leg positioning I'd like to see toes a little bit straighter It makes it a little bit easier to flex your quads and your glutes It's also going to put less stress on your knees in the long run So kicking your heels out and then pushing or excuse me pulling your heels back in towards your gluteus The other thing is even right there. You can see the shoulders are a little exposed They're a little pressed forward You can you guys can just even do it while you're sitting or standing or driving or what hopefully not driving But whatever you're doing watching this video You can move your shoulders forward and then we want to move our shoulders as far back as we can And we always want them as far back as we can Another thing I recommend for my man right here, although that grip looks fine and your elbows are in a decent position right there I Do think in the long run you'll be a little bit better off with a wider grip, especially once that back gets a little bit tighter I do like that You have a lift off because your shoulders don't change from your setup to your pressing But the shoulders weren't that tight to begin with so we need to everyone need to work on some pull-aparts and face Pulls find a sensation of scapular retraction and then we need to execute it on the bench press Shout out to my man's in the background doing the preacher crow get swole club Appreciate everybody for listening. Silent Mike tell your friends videos Tuesday Thursday Saturday Sunday. I'm out of here