Follow me on instagram/tiktok @mattvena Email mattvena@live.ca for coaching/programs Use my code MATTVENA for 5% off fitgun at fitgun.us/?ref=yqoqxrpzcn Use my code matt10 for a discount on fitness equipment at hspowerfitness.com/ Article Link: www.strongerbyscience.com/bench-press-bar-path/amp/

@gunterderubergangster7925

2 жыл бұрын

Good info as always but one can tell your relatively new to yt lol

@beautruex7012

Жыл бұрын

Pork Horse has no personality module activated!

I'd love to see your Bench, Squat, and DL warm up routine

@tanyadiaz3391

2 жыл бұрын

Conventional deadlift

Happened to come across this video on my heavy chest day today. Tried it out tonight and what a difference it made. Got way better chest activation than I ever got with my old bar placement which was up at nipple level. Bottom of the sternum actually feels much more natural especially with a wider grip. Great tip. Can't wait till my volume chest day to see how it feels with more reps.

I implemented this on my last bench session and it made a night and day difference. Thanks for this!

This tip is awesome, I already feel more powerful using these cues on bench, can't wait to finish off this block to break some PRs, hopefully this will allow me to finally bench press 3 plates.

Great vid. I would seriously appreciate an in depth look at the deadlift like this too

I definitely needed this to see this video‼️‼️

Short, but very detailed and informative . Good shit

This Channel Is pure Gold..and the fact that he Is Crazy strong himself it's even better

Consistently putting out great information with sources. Very cool

That number 35% is what I got after getting competent with that bar path a year ago after reading Greg's article. But i did need like 3 months to see the 30% increase . Just commenting for algorithm and cause I found the number he mentioned interesting

Julius Maddox watching this: 👀

@mattvena226

2 жыл бұрын

1k bench incoming

@remn3nt266

2 жыл бұрын

@@mattvena226 Thats Brad Castleberry's warm up.

@real4487

2 жыл бұрын

@@remn3nt266 The thing I like about Fake weights is that you can satisfy your ego without ego lifting

@georgesarreas5509

2 жыл бұрын

@@remn3nt266 Mike O' Tren does that weight while on the weird Mario kart mobile he's selling

@chrism45

2 жыл бұрын

He flares too it's just not noticable cause he's huge everywhere and his grip width is narrow. Although in his video with Larry he recommends to flare out at about 75% of the way up, I believe it's because of his narrow grip that he doesn't flare earlier. Grip width matters when you flare out. Also I don't think Maddox is a technical master of the bench, just an outlier and most people should follow trends of the elite instead of a single individual

Really useful, keep it up!

I recently started noticing myself do this as my bench has gotten better but now that I know how it works ima take it to the next level.

If you cut the transition about a half second earlier on some of the scenes, or take a bit more time looking at the camera between thoughts, there won't be that split-second where you are looking down at your notes.

@fonzworthbentley7455

2 жыл бұрын

I just want the information

@javiersanz29

2 жыл бұрын

I like it this way.

Matt im already benching 1000lbs... youre telling me I can bench 1350lbs?!? LFG!!!!

@pdmasters2484

Жыл бұрын

wow, impressive. in that case, could YOU please make a video for us demonstrating how youve been able to achieve this so we can learn as well?

looking forward to this

Excellent video!

Facts bro 💯

I think I naturally bench like this because it has felt the most comfortable for my shoulders

interesting. I will give it a try for sure!

amazing explanation

Awesome vid brother

Elbows back to head is an interesting/good cue :o

i definitely bench like the first example

Hell yeah brother

excellent content keep it up

Sweet! i am obsessed with bench pr’s

Be great to hear your opinion on Squat grip style and width 👍

The courage to DEATH STARE at the camera teaching us how to lift.🤣

Good stuff

I used to bench straight up but as I progress through heavy and heavier weights my bar path voluntarily does a J curve.

Thanks

Awesome

Might have to change my bar path then

Would you suggest slowly incorporating this if I’m recovering from an ac joint injury getting back into bench?(Ac joint is a ligament in between collarbone and shoulder joint)

Matt please explain helping to “pull the slack out of the bar” on deadlifts please! 😭

@pdmasters2484

Жыл бұрын

put some slight tension on the bar before initiating the lift. this can be done by activating the lats at the same time. you should hear the "click" as the bar meets the inner sleeve of the collar. and this ensures, however minimal the distance is, that when you initiate the lift, full force transfer occurs between the bar and the collars.

Deadlift aswell plz

so theoretically as a 120lb teen benching 150lb, if i use this technique will my max bench be 202.5lb?

knowledge.

@mattvena by flaring you Mean elbow flaring right or bar bath flaring?

Isn't the problem with it the shoulder impingement?

helpful

What a rebel! Flaring in bench?! Louie Simmons said his guys bench in straight line. Also wouldn’t flaring transfer weight to shoulders instead of chest and that’s why it’s dangerous?

@youtubeperuser6546

2 жыл бұрын

As you go higher off the chest the delts become more dominant in the press. You should want to put those muscles in a more advantageous position. I don't necessarily do this for rep work, but it makes the lockout drastically easier in my experience especially when doing higher intensity work.

@dota-tc2uv

2 жыл бұрын

Ye this is a perfect way to fuck up rotator cuffs

@bhizzle8623

2 жыл бұрын

@Mind Ingot.....I feel like this is bad info!

@youtubeperuser6546

2 жыл бұрын

@@dota-tc2uv The rotator cuff injuries are due to flaring down into the bottom of the bench, its a terrible moment arm. The scapula should remain retracted, shoulders down throughout the lift. If you know how to bench, what matt is saying will cause no issues👍

@youtubeperuser6546

2 жыл бұрын

@@bhizzle8623 As you move into your late intermediate and get especially deep into your advanced stages in lifting you should have the experience and knowledge to know what is conducive and safe in your training. If someone has not hit at least a 300 bendh yet they should probably focus on proper form and building strength before looking for more advanced techniques. Thats not a dig, just what I know from personal experience

Interesting video! Will definitely try enhancing my barpath. As for the 35%, the question remains what part of it is caused by the barpath. I'd imagine there could be many different factors affacting it that differ between novice and elite lifters. E.g. their efficiency of the movement, leg drive, solidness of their base (form), percentage of muscle fibers they're able to actively use during the movement, etc.. Nonetheless, food for thought, so I like it!

Does the bar path cut the range of motion

I don't get it, I was told not to flare and keep my elbows tucked

“Novice” lifter benching 245

me: god I hope he doesn’t recommend double pause bench I hate that shit also me: ah well fuck me

Do the deadlift episode

Matt I've recently encountered a shoulder injury could you please suggest some recovery exercises on how do I get back into benching. I've been off for about two weeks now and my shoulder impingement has reduced, ie, it has relieved a bit but when I press it hurts in my shoulder.

@JackStClair-re8py

2 жыл бұрын

Do pulling exercises like lat pull down, seated rows, face pulls and a pull more for your rear delts. (So do a pull on the cable machine where your elbows are the same height as your shoulders). This info should save you a lot of searching. Also sword raises on the cable machine are good. For some reason pulling movements really fixed my shoulder pain I hope this helps. Start light when you get back to benching. Best of luck!

@SKTom0

2 жыл бұрын

Have you tried any bench variations that don’t bother your shoulder (tempo bench, Spoto bench, floor press, slingshot bench, etc)? Perhaps a different implement like a football bar, dumbbells, etc? Can you bench any sort of weight without pain (could very well be the empty bar)? Find an entry point and work from there. You’ll likely have to decrease load, intensity, and perhaps even specificity as you’re shoulder improves, but some form of pressing is better than none at all. “Pain in Training: What do?” by Barbell Medicine is a good blueprint on going about training while managing an injury if you have the time.

@adityadutt4744

2 жыл бұрын

@@JackStClair-re8py Thanx man💪

@adityadutt4744

2 жыл бұрын

@@SKTom0 I'm gonna implement these. Thanx man 💪

the first time i saw this was in jeff nippard's video

Off topic but I'm struggling, I tore my vastus lateralis. I can't seem to get past the immense amount of tendiopathy I'm getting from the chain not working correctly. Any tips for recovery if any suggestions.

@signs80

2 жыл бұрын

tendinopathy is largely about load management. You pick an exercise that let's you keep your pain to a 4/10 on an easily repeatable test movement (like a single leg eccentric squat) at the same time every day. If your pain is increased from the original test point by more than 0.5 or 1, then you need to lower the load (either weight or volume). If it stays the same, increase the load slightly (again volume or weight). If it's better then you can increase the load even more than if it stayed the same. I did this after dealing with brutal quad tendinopathy I had for 2 years and it healed within about 6ish months. What I did was start with low bar squats (you can use a box if standard squats load your tendon too much) for sets of 15. I'd increase the weight as pain allowed until the last set was RPE 10, then I'd cut reps by 2 or so and continue with the weight increases until I hit RPE10 and then decrease the reps again and repeat. Then once i hit RPE10 heavy doubles, I switched to a squat variation that loaded the quads even more, namely high bar squats at sets of 15 and repeated the process. After that is switched to ATG front squats for sets of 15 and repeated the process until I could do heavy doubles with no pain. Now my pain is at most a 1.5/10 and I can squat with essentially no issues.

Crazy, every1 just destroyed me bc I intuitively flare a lot and theay want me to eliminate flaring completly. Never helped me and now I have to re-learn it basically? :D

guys with bigger arches will have less exaggerated curves. some even bench straight up and down essentially

Son we have to talk *Remaining time: 8hrs 25 mins*

would be nice to show the form with actual weight on the bar

@fdsafsgrgsdg242

2 жыл бұрын

Plates would block the side view

@LuisGarcia-vi5rj

2 жыл бұрын

Not needed

@fdsafsgrgsdg242

2 жыл бұрын

@John Smith I dont see how these theoretical aspects to form need actual load to be demonstrated

@dzudemlow

2 жыл бұрын

@John Smith Seems like your brain is pretty useless since you can't imagine some plates on a bar. That is sad

@dzudemlow

2 жыл бұрын

@John Smith Not a fanboy at all lmfao.

quick question, does that put your shoulder in a dangerous position?

@cartshal7185

Жыл бұрын

no

Genuine question. Why is it that I've always heard in my 10 years of lifting that flaring is bad? That you want your elbows tucked in

@mattvena226

2 жыл бұрын

I think a lot of that is that for people who aren’t used to the movement, it can be hard on the shoulders.

@Munthegun

2 жыл бұрын

Rotator cuff go boom

@PaulSteere

2 жыл бұрын

They’re usually talking about flaring in the bottom position. Also a lot of older bench and squat advice was coming from geared lifting where you had to tuck hard and sit back to get the most out of the shirts and suits.

my bench press is crooked bro

could I use this as beginner for body building, does this activate the chest more? I would assume it would.

@pdmasters2484

Жыл бұрын

My sugestion would be no. This bar path relies on the efficiency of managing the moment arms and total flexion for the sole purpose of lifting as much weight as possible. Bodybuildiung is more about constant tension and muscle contraction for the purposes of hypertrophy, is it not? What I notice in bodybuilders is partial range of motion that is straight up and down to acheive the tension and contraction.

Shit now we using the Pythagorean Theron for weight lifting

@firagabird

2 жыл бұрын

Always have been

nice video

Wow gonna add 75kg to my bench??

Well, how does this apply to bodybuilding when trying to build a bigger and more defined chest muscle?

@darbyparke9105

2 жыл бұрын

Bodybuilding you want to bench higher reps higher up on the chest, for powerlifting you go lower on the chest like explained in this video, really 2 different styles completely

@PaulSteere

2 жыл бұрын

The flare through the middle of the lift utilises more of the chest as it can contribute to the lift to a greater degree via transverse adduction (I think I’ve got that right) of the arm, like a fly motion. Bodybuilders tend to flare their bench from start to finish like a guillotine press to keep the focus on the pecs, but what often happens is because flaring at the bottom is a poor position for the shoulder they cut the ROM short (don’t touch the chest) or just wear out their rotator cuff. Bench will always be a compound lift so doing things this way means you can have a consistent safe full ROM and move the weight the most efficient way. That will help with progressive overload over time and with gains comes growth.

This is off topic but have you ever had any pec injuries from benching. If so, what do you feel is the best way to get over them?

@mattvena226

2 жыл бұрын

Making full video on injuries. Short answer, deload, try and do as much pain free movement of pec as possible, and gradually add volume/intensity

@o0QuAdSh0t0o

2 жыл бұрын

My ribs were out of place from heavy bench pressing. Chiropractic care is helpful & beneficial

Just do it

I need help bro, like a plan

3:40

If Flareon was a bodybuilder

This is great, I'll try this tomorrow with 120kg + 35% = 162 kg! Cant wait to set a new PR, probably wont need a spot right?

@ClearviewTrading

2 жыл бұрын

Did u try it?

@user-cw5zl4rs5m

2 жыл бұрын

Not only he tried it but also died may he rest in peace!

@formularainbow

2 жыл бұрын

@@user-cw5zl4rs5m ahahahahaha 😂😂😂

HI. WOULD IT BE CORRECT IN ASSUMING THAT AN IDEAL BENCH PRESS (PRESSING PORTION) IS A GOOD BALANCE BETWEEN SHOULDER ABDUCTION AND ELBOW EXTENSION? (i.e pretty well a direct mirror of the descent bar paths you showed early in the video).

A lot of big benchers like Julius Maddox advocate keeping elbows tucked for more explosion off the chest and then flaring once you are 75% through the rep. Here's him talking about it kzread.info/dash/bejne/kY58t9OchpjLkag.html

I think my bar path is fucked up on bench because I’ve overcompensated from avoiding hitting the J hooks lol F

is a more vertical bar path more beneficial for chest hypertrophy? I find that flaring engages my shoulders much more, even with a retracted scapula

@andrewburke9071

2 жыл бұрын

Your going wreck your shoulders in the long run or tear a pec off flairing your elbows. I understand you get a higher press but more chance of injury.

@honeycomb101

2 жыл бұрын

@@andrewburke9071 Is that really true though? Jen Thompson and ufpwrlifer seem to have completely flared elbows and they both been benching for 20+ years

@noeloleg4465

2 жыл бұрын

Just use dumbbells barbell bench press is trash unless u want to compete in powerlifting

@noeloleg4465

2 жыл бұрын

@@honeycomb101 why would you look up to those 2 people? The ufpwrlfter guy literally does nothing besides work his chest, he probably has no idea how fucked his shoulders are, or maybe his genetics allow him to bring his elbows below parallel without grinding his rotator cuff, regardless, why would you want to become either of those people? No offense lmao

@honeycomb101

2 жыл бұрын

@@noeloleg4465 I mentioned them because they both been benching heavy in that manner for 20 years and are completely fine.

awseome

So you're telling me I'm sitting on a 195kg bench haha. I wish :'(

Remind me of alpha destiny

Holy shit Julius Maddox have to see this he will be benching 1000 pounds

Matt does flaring hurt shoulders?

@mattvena226

2 жыл бұрын

It’s never hurt mine

@o0QuAdSh0t0o

2 жыл бұрын

3:14

JM Blakely begs to differ

This is Bill Kazmaier’s 633 pound bench press. There’s a side angle at :50. He doesn’t look like he flares back initially at all. Looks like a straight line from the sternum to the lockout position. Certainly not to the same levels implied by the pictures. Is the flare back not nearly as pronounced during actual lifts? kzread.info/dash/bejne/ZoVpq7ixmKzOfcY.html

All flaring did was give me shoulder pain, ngl.

Man I can’t pin down your accent. Where you from my man?

Kinda scared im might smash my face doing this, but ill give it a try👍

@pdmasters2484

Жыл бұрын

on the upward motion the bar should end up over the shoulders, not the face.

Hello Matt, Personally I find it easier to get a few more reps when I touch a bit higher on my chest. I dont have great mobility thus dont have really much of an arch. Why do you think this is the case

@ioncasu9825

2 жыл бұрын

My understanding is that you reduce the vertical moment arm (the blue arm in the video) and use at maximum your triceps and pecs.

@pdmasters2484

Жыл бұрын

could be several things. the overal ratios between your limbs, joints, and torso. Also, what sort of grip width do you use? a wider grip would tend to raise the touch point, and visa versa for a more narrow grip.

Does this apply for body-building where focusing on hypertrophy? Or it's powerlifting technique

@peakpotential304

2 жыл бұрын

i reckon more of a powerlifting thing/if you want to increase bench, he said that the pathway requires less force for a given weight (in comparison to a less flared/straight pathway)

@mattvena226

2 жыл бұрын

The extra strength would help for building more muscle too.

For incline bench, is it better to go up and down?

@mattvena226

2 жыл бұрын

More or less yes flaring isn’t really gonna affect it. Maybe if it’s a really low incline

My hubbyyyyyyyyyy 😙😙😙😙😙

I am so confused everything I’ve ever watched or trade has advised against flaring, that keeping the elbows tucked protects the shoulders long and short term.

@lasercor3679

2 жыл бұрын

Yeah can someone explain this?

@edwardo1018

2 жыл бұрын

I think he's talking about performance and not longevity/safety

@cowboy_henk

2 жыл бұрын

are you benching to look good naked, or are you benching to lift as much weight as possible in a competitive setting

@PaulSteere

2 жыл бұрын

Flaring at the bottom is what’s not advised and a degree of tuck there is advisable (and demonstrated here) unless you’re doing a really wide grip bench with a big arch and laughable ROM. Flaring as the bar comes back up and the elbows are well out in front of you is fine though. Think of a pec fly - perfectly safe movement as long as your start position isn’t taking the hands/elbows too far behind the midline.

@kevinv.4024

2 жыл бұрын

Don't flare your elbow at the bottom, keep it moderately tucked. Do flare your elbow pressing the weight up. Look at Greg Nuckols article for more in-depth details. Mike Bridges added 60lb to his bench (386 to 446) by altering his bar path with more eblow flaring.

I mean… have we confirmed that the herpes ISN’T related to flared bench press…? ..Will I get LESS herpes if I take a close grip?

Alpha destiny's lost brother 😮

You look like Owen hubbard

should do squats next and how you squat in a D way with your hips. straight down and the hips back and aorund while coming up like a D

39 minutes ago. Eh close enough for me lmao.

Great video, all you need is a better introduction and some background music and this is golden

You did not fully demonstrate it with actual weights on the bar. It's very misleading.

In a way, if you use a smith machine, you already do that, because the path is fixed on that trajectory. The diagonal motion from the lower chest up towards the shoulder.

@pdmasters2484

Жыл бұрын

Maybe i misunderstand the comment. I see the Smith machine as a straight up-and-down bar path. So more like the "beginner" bar path referenced in this video, but nothing at all like the downward diagonal nor the "j curve" upwards.

@andrewharris3417

Жыл бұрын

@@pdmasters2484depends on what brand of smith machine. Some of them (the better brands such as Icarian or hammer strength) have a diagonal bar path where as the cheaper brands are the straight up and down motion.

anit nothing but a peanut!!!!

Algorithm gainz