How to Bench Press with Proper Form (AVOID MISTAKES!)
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How to Bench Press with Proper Form | Mind Pump
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Learn how to bench press with this great guide. Bench Pressing is a staple movement of weightlifting and is important to preform properly. By doing so, you can build a great looking chest and ensure that your muscle building progress is always upwards.
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0:47 - Retract your shoulders
1:20 - Points of contact
1:47 - Natural lower back arch
2:30 - Bench press grip (hand placement)
3:32 - Barbell path
4:48 - Generating power + feet placement
5:21 - Breathing + bracing
The bench press is considered one of THE foundational exercises for the upper body for good reason. It trains all of the “pushing” muscles in a way that allows for heavy loads and develops the chest, shoulders, and triceps extremely effectively. It would be very difficult to find a bodybuilder who didn’t develop their chest muscles without the use of the bench press. It's also one of the “big 3” movements that powerlifters compete in along with the squat and the deadlift. One of the most common questions that people ask others to gauge their strength is “how much can you bench.”
That all being said the bench press is also responsible for many shoulder, pec and elbow injuries. In fact, a damaged AC joint in the shoulder is sometimes referred to as “bench press shoulder.” If done properly the bench press can develop impressive muscle and strength. Below we list how to set up and execute a proper bench press for maximum power, strength, chest development and in a way that minimizes the risk of injury.
Step One: Lay down on a flat bench. Your feet should be on the floor and NOT up in the air or on the bench. Keep the knees bent at 90 degrees with your feet directly under your knees. Your upper back, shoulder blades, and butt should be in contact with the bench and should remain in contact with the bench. Your low back should have a natural arch and should not be in contact with the bench.
Step Two: Grab the bar with a relatively wide distance. Your grip should be wider than your shoulders. Typically, your ring finger or pinky finger will be placed on the rings that are present on all bench press bars.
Step Three: Squeeze your shoulder blades back and down. In other words, pinch your shoulder blades together while simultaneously bring them down your back…basically don’t let them shrug.
Step Four: Grip the bar hard and unrack the weight. Brace your entire body. Slowly lower the weight to below your nipple line. Your elbows shouldn’t be out at 90 degrees (that a great way to hurt your shoulder). Elbows should be at about 75 degrees. Touch your chest with the bar and press it all the way back up. It should take you about 3 seconds to lower the bar and about 1-3 seconds to raise the bar.
That’s it! You are bench pressing! You are on your way to developing a muscular chest, shoulders, and triceps!
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Пікірлер: 367
I am a newbie with lifting weights, and we are lucky enough we have these guys spreading the good word and teaching proper form.
@danielwoolfolk5992
3 жыл бұрын
The good word hah
@Huelogy
2 жыл бұрын
Keep searching. Seek truth. Jesus is waiting patiently for YOU
@danielwoolfolk5992
2 жыл бұрын
@@Huelogy what?
@amdevil4017
2 жыл бұрын
@@Huelogy ll
@auraxlg7067
2 жыл бұрын
Are you a noob still now?
Update6 months and I'm still loving this bench. kzread.infoUgkxo_64lVTGMk7y4aXTPxPOcQ3YTLyQ6kYV I use it almost daily. I've gotten used to the small wobble and it's no problem at all. Love the storage, it folds right next to my weight set in the garage and hardly takes any space. I wish the covering material was a little bit tougher. I have a feeling that in a couple years it'll tear, but the bench is very well priced that I would just buy a new one.3 month usage review. Awesome bench for someone looking for compactness and storage. I did have to drill a couple holes to adjust my preferred seating position and leg bar position but that's only due to my personal preference. It's very sturdy for normal workouts, but for anyone going above 100# dumbbell press it wobbles ever so slightly. I would probably go with a fixed bench if that's the case. That being said i can accomplish 99% of my normal gym workout with this setup. Very happy with the purchase.
this guy knows his shit, immediately felt it in my chest right after. crazy how much i didn’t know before this video
Getting into weight lifting is way more complex than I thought
@baltaza
3 жыл бұрын
This will apply to almost everything in life worth doing
@sooperdooper4389
2 жыл бұрын
it definitly is but just get in the gym, focus on form, but honestly just go at first if form isnt horendous at first, just lift weight for however long it takes and you will eventually learn.
@ChefofWar33
2 жыл бұрын
It is if you want to prevent injury. Any monkey can sling weights arround and end up hurting themselves.
@rombaft
2 жыл бұрын
Jacked ow already mate?
@Aaron_A80
2 жыл бұрын
for sure, i wish i looked up more info beforehand, because when i first started lifting i severely hurt my back and had to lay off for a long time! preparation and information is key!
Never knew how much I didn’t know till now
@5.7hemi79
2 жыл бұрын
This is a great senior quote
Thank you so much! I started my weight lifting today! after 20 years of procrastinating since I was 15 yrs old. I think no one is too old to start exercising/weight lifting. Subscribed!
@happyreeper1
2 жыл бұрын
get it
@phumgwatenagala6606
2 жыл бұрын
Any update boss? You were mid 30’s when you commented, hope you’re well regardless
@alvancarthigan3492
Жыл бұрын
always a good time to start weights! Hope things are going well
i saw an older video of this on your channel and tried it out yesterday. not only did ifeel it in my chest and less in my arms but i was actually able to do it alot easier too
finally a teaching style that I can understand easily. Thanks for this, I subscribed!
These videos are always so humbling, I’ve been working out a while now and after watching this and going off the cues I realised I can’t lift as much as I thought I could, no doubt my shoulders/arms were helping out too much before.
The first part is what i used to struggle with the most, keeping the shoulders back. Great to see you picked that up right at the beginning.
It's been over 10yrs in my fitness journey. I usually do HIIT and circuit training but trying out a new strength program and want to compromise less form to volume. I found this very helpful.
Knew I was doing something wrong with my shoulder hurting.. now I know. Thank you!
Thank you for the guide. I was benching 45kg and not really triggering my chest. I get more from the cables. Turns out I was letting my shoulders roll slightly so it was just missing my trigger points. Still get more notice from the cable machines. Practice makes perfect!
I agree with what another commentator said. This should be played in every gym. Your video was detailed and informative and helpful down to every second no time wasted. Amongst other forms and techniques, many people trying/doing things wrong or could end up hurting themselves. I’ve always played soccer and we pretty much only ever focused on leg workouts, core, and cardio. I’m 22 and getting back into the gym after taking time off for a couple years. I started a routine but fell out the first time at 20. I’m looking to make this a lifestyle and trying to learn as much as possible for upper body because that’s where I lack and your video on form looks fantastic. I did chest today and it burns but I’m going to follow this to the order next time
As a newbie to working out and trying to build muscles, your videos have been of immense value to me. You are a fantastic teacher! Thanks!!!!
Incredible video. Concise straight to the point and visually helpful as well, starting out back in the day I used to feel a little wonky in my shoulders because every chest day I would use my shoulders a lot especially when I fatigued and channels like this helped me learn to better my form and help prevent any further stupid injury I was probably doing to my body especially my rotator cuffs. Keep up the great instructional videos.
I’ve been going to the gym consistently for about 1-2 years now and I’ve never felt better. Well I’m only 21 but I notice a huge impact on my mental and obviously physical health. I like to re-watch proper form videos / different workout vids. Great explanation & well put together man! Dope channel name too haha
Wow, I've been doing at home bench press workouts and I think that's the first time I've done it with complete proper form, I felt the difference. I was the person who felt it in the shoulders and arms, and that set I felt it in the chest. Thank you!
17 year lifter here. Learned a lot here. Already feel the difference. You guys rock.
The best video on bench press I've seen....clear, detailed, instructional and sensible 👍👍👍
As soon as he mentioned the shoulder I knew I’ve been doing this wrong 😂 shoulder has been hurting 2
@joaquinestebandbm7630
2 жыл бұрын
you could´ve popped a joint
U guys r the best, explaining things other trainers never even thought. Best trainers’ channel ever.
Thank you for this. Really like your teaching style.
You guys are the best , so much great info, accurate, backed up by since and studies , awesome. Thank you.
I watch a few videos on this. This is by far the best. simple and easy to understand. I learnt a great deal.
Short, clear and precise! Awesome!
Thanks a lot, i’ve done bench for quite a while, and only thought i should feel it more today. I imporved massively after this, so thanks again
I like the way you explain the exercise and movement. This makes me want to get back into the gym.
Glad I stumbled across this video. Now to practice good form 👌🏽 Thanks for showing us!!
Another excellent tip by the best of the best. MindPumpTV keep spreading the good word. Every gym should play this in the background randomly the four big compound lifts like in ClubSport which were they have multiple TV's lol.
@MindPumpTV
6 жыл бұрын
Drone Twinkies if enough members tell the GM’s it may actually happen
I'm 72 going to the gym lots of equipment you explain very clearly so even I can understand. Thank you.
Love your videos. You keep it sweet and simple. Thanks for sharing!
You rock Adam, thank you
Wow, so very helpful!
So glad there are guys like you to help us. Great video thanks alot
Great step by step
Totally awesome instructional video, exactly what I was looking for. Thanks
simple and concise instructions on all their vids. very helpful, thanks!
thumbs up for being very in-depth but concise!
Great stuff ,thank you very much!!!!!
Awesome video thank you!
Best tutorial video on KZread. Thanks!
This helped me the most out of all the bench form stuff I looked at, thanks.
Great careful explanations, thank you!
This will save my shoulders. Thank you for the help
Great video as always guys
Great instructions! Thorough and easy to follow. Obviously knows what he’s doing.
Awesome explanation & illustration !! Tks !!
Excellent video, exactly what I needed to know, thank you.
thanks. Good clear explanation
This is very insightful. Thank you for sharing.
Impossible not liking this video! Perfect lesson! Thanks!
Dude thanks man great video... thought I knew bout benching... been focusing more planting feet ... huge change in bench
excellently explained! thank you!
This is great tutorial. Thank you a lot!
Thank you for the advice
Thanks for the video
Thanks my man. Just wanted to know about narrow and wide bench press but also learned a lot more.
Amazing tutorial!!!
Very well explained. Keep posting
I shit you not, so helpful, I whiffed my first set of 180x5, got frustrated, watched this, and then pumped out the last 4 like they were nothing. Correcting your form adds do much to your bench, actually so helpful. Thankyou.
Great information
Just joined the gym and that’s very helpful
Thank you so much I'm new to weight lifting and I was wandering why my shoulders would get sore and now with my shoulders back I feel way better
Great video thanks
Awesome instructions
It was a good technical explanation.
Lot of great detail
This video is so helpful! Thank you Adam! Love Mind Pump!
@MindPumpTV
Жыл бұрын
Thanks for listening!
Thanks a lot this helped so much
Thank you!!!
Very helpful. Thanks! 😉🙏💯
Outstanding
Very helpful thank you
Great explination.
This just may be the best tutorial on how to bench press I have ever seen.
Such a good video 💚🙏🏽
Excellent video for rookies AND many veterans. I see so many people lifting with bad form.
Thanks a lot.
Perfect. Elbow kept back under the bar. So often I see personal trainers lately, telling people to let their elbows move down towards the body. That's great if want to primarily work your front delts, but that's not what the bench press is for.
probably the best video for bench press great job bro
Fantastic video, I'm a cardio freak and have very little knowledge of weights and this helped no end for me to get started on building more strength in my muscles so I can endure even more cardio 🤣 thanks pal 🙏🏼
Great info.
One of the best video out there..simple no blablabla for nothing
I like this explanation.thanks sir
Very Thorough !! Best Tutorial Eva... Everyone is EXPECTED to know this Shit.... But, to have a “Walk Through “ like this is Awesome 👏 THANK YOU
Thank god for this!!
Thank you
Thanks man.
I started weight lifting in highschool about 14 years ago and about a year in I hurt my shoulder while doing bench press. I have weight lifted on and off since then and made adjustments with my shoulder placement to nearly eliminate any pain or clicking on the heavier lifts for me. I watched this video this morning and then went through my chest routine. There is no pain at all. Zero. Nothing. I can't speak for all injuries, but if you have shoulder pain or clicking follow this mans guidance and it may very well fix those issues. I wish I would have seen this earlier, but I'm glad I did now.
@ChefofWar33
2 жыл бұрын
I hurt my shoulder throwing a nerf ball 10 years ago. Still isn't the same. Smh Now I have to focus so hard to bench without any clicking or catching.
Hey Mind Pump TV. Loving all of the tips and videos I've seen so far! Issue with Bench Press for me after watching this video: I am a guy with legs that are shorter than my torso. When I lay on a standard bench for a bench press, I struggle to plant my feet solidly on the floor. I know that sounds ridiculous but true. Adam, I know you said the power needs to come from the feet, so should I use a step platform or something to allow me to plat my feet onto something solid and stable?
Bench pressing helps so much with posture, and one's equilibrium!
That tip to keep the shoulder blades back for me is absolute gold. I have been benching for quite a while now, and my max is 145 lbs. However I always moved my shoulders forwards. Gonna have to back to the gym and see what my max is with proper form. Thanks for the video man.
@MindPumpTV
Жыл бұрын
Glad to help!
Thank you so much for this! Spot on for me at the beginning!
@MindPumpTV
Жыл бұрын
You're so welcome!
Watching it in 2020!! U be the best💯 Subscribed❤️
Good one bro
Awesome video. 👍
👌🏼great video 👌🏼
It’s purely gods work telling the correct form and thanks to you I got it today ❤️❤️❤️❤️
Very nice video sir. You have explained very nicely by showing it through various angles.and I liked the part where you give minute details. Very impressive Sir. Thank you.I have really become a fan of yours.