How To Bench Press With Perfect Technique (5 Steps)

Рет қаралды 3,288,981

3 ай бұрын

Learn the perfect bench press technique with this technique checklist! Whether you're a bodybuilder or powerlifter, this list will teach you the best bench press form.

Пікірлер: 572

@Dan_K_Meme 3 ай бұрын

Loving these high quality shorts

@cyclone0181 3 ай бұрын

Same man, perfect thing to watch over during a workout rather then a vid

@inhabitantdomingo487 3 ай бұрын

Both the video and the man are high quality shorts.

@adamproductions4529 3 ай бұрын

Scooby snack?

@KevinHubbel 3 ай бұрын

😂😂😂😂😂🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣 only thing quality here is the video cameras resolution.

@sleuff 3 ай бұрын

@@KevinHubbelhuh

@elis5639 3 ай бұрын

That 45 took away the shoulder pain 😮❤

@gavindunagan2930 3 ай бұрын

I just discovered that a few days ago too! Couldn’t figure out why my shoulders were popping during presses, not flaring the elbows fixed it!

@ericmamleev 2 ай бұрын

*Friends, I did 22 one arm pull ups, please support me* *.*

@blackbox6361 2 ай бұрын

Every body builder looks like a fucking suspension bridge, boy that's not good bench press posture, that's terrible for your back.

@numedeutilizator0043 2 ай бұрын

@@blackbox6361you sound so confident in being wrong 😂😂

@matlock8150 2 ай бұрын

@@blackbox6361 It's fine

@dolphin007x 3 ай бұрын

Just in time before tomorrow's push day! Great video as always, Jeff.

@ericmamleev 2 ай бұрын

*Friends, I did 22 one arm pull ups, please support me* *.*

@spillmill 2 ай бұрын

@@ericmamleevit sounds like you don’t need support if you can do 22 of those 😂

@vixaa 2 ай бұрын

Your first push day?

@user-ft3lc2si9s 2 ай бұрын

Woah, this video is the ULTIMATE UNDERRATED short ever!! 🔥🔥

@shawnbradford2243 3 ай бұрын

Always hard to do but I try and stay focused and work on form!

@demifull4339 3 ай бұрын

Nice. Thank you.

@kishan2239 3 ай бұрын

Shouldnt be hard, eventuslly when your form breaks down it will feel wayyyy harder than with correct form

@ericmamleev 2 ай бұрын

*Friends, I did 22 one arm pull ups, please support me* *.*

@jmvlog636 2 ай бұрын

The arch in the back part comes naturally for me. I have scoliosis and my spine is curved towards the front.. 😝

@LilHaseProductions 3 ай бұрын

I felt my bulging discs in my lower back just from thinking about arching while benching

@Furious703 2 ай бұрын

Ever since I adopted this technique I have had zero shoulder pain. I also feel more intensity on my chest muscles.

@brandnsull 3 ай бұрын

This has reignited my spark to revisit BB bench . I switched to DB a while back bc i injured myself but now i feel this masculine urge to go at it again :)

@Poomanchu357 2 ай бұрын

Imagining bending the bar towards your feet with both hands (just with your grip, not the entirety of your arms) is one of my favorite mental cues. This video is awesome

@kuppdaballsstrokedastaff429 3 ай бұрын

This gonna be one bad ass series

@masonthomassax 3 ай бұрын

That bar looks sick

@Tycoon248 3 ай бұрын

Was benching wrong for years, as my rack blocked solid 1.5x shoulder width. I was doing close to 1.2x and my chest wasn't growing. I managed to hit 280lbs on bench before I realized. Now I'm back to beginner gains with a wider grip, but MAN it is easier!

@conorharrington8154 2 ай бұрын

This was an extremely informative, original and engaging short. Please keep making more content like this

@AhmedMiad 3 ай бұрын

Do a Dumbbells press technique next time jeff .

@tijmen131 3 ай бұрын

He has done a video about that I believe

@JMenitta 3 ай бұрын

The best advice I've read for how deep to go on a barbell press and not bouncing was "have the bar touch your shirt, not your chest"

@marceisenhut8438 3 ай бұрын

Perfect thanks Jeff ! We see Davis diley influence 🔥

@jtmoore9546 3 ай бұрын

Perfect timing for this! Just received my garage rack and bench today and planned to search through Jeff's videos for pointers on form.

@KevinHubbel 3 ай бұрын

Dr. Mike Isratel

@MeatyWhack 3 ай бұрын

Think I got 3 outta 5... Thanks Jeff, looking forward to seeing results with these form tips!

@gavinvandraven 2 ай бұрын

I like to put the tips of my pinkies on the outside rings where there’s a split in the knurling, to ensure my grip is balanced. I turn my palms so that my thumbs are pointed at my feet and then close my fingers around the bar so that the bar rests on the boney part of my palms, that keeps my wrist from bending and causing an extra moment arm. Other than that, because I am also a short guy, I like to set the bench at a 15 degree incline so that I can get my feet flat on the floor, and it also lets me arch a bit more and keep the chest at a flat bench press angle. Top notch vid as always Jeff ;)

@musicgonnahelpme 3 ай бұрын

Damn, you've missed the most important and the hardest part for me. The grip on the bar. After 225, my wrong grip resulted in big pain in my wrists. But sadly most people dont talk about it

@bondosu2 3 ай бұрын

most people don’t talk about it because smart lifters should know how to grip a bar, and most people with common sense can find separate tutorials. Do better

@AnimeDude. 3 ай бұрын

@@bondosu2I’m a dummy, messsed up my wrist early on but still continue to workout without fixing the issue

@TheDandonian 3 ай бұрын

If you're so smart, why watch any of these videos? You know it all anyway. @@bondosu2

@roywempor8395 3 ай бұрын

he did in other vids

@henrykaufman5177 3 ай бұрын

Im right there with you man 😢

@v1si0na1ry4 2 ай бұрын

i’m glad I was taught this early on, definitely helps a lot

@TheEvilHumanist 3 ай бұрын

"Da Ba'er!"

@dvigiljr 10 күн бұрын

The 1.5 got me.. thanks man!

@olan5 10 күн бұрын

No matter how hard I try to replicate this form my shoulder always gets burnt out

@patrickkeller5998 2 ай бұрын

I never knew this. Trying this tomorrow.

@thislambfire8069 3 ай бұрын

Yet another essential Jeff Nipple short 🙌

@MrKobernyk89 3 ай бұрын

Nipple?😅 how didn't i see that😢

@_valles3438 3 ай бұрын

lol

@woloexe 3 ай бұрын

I never thought to press my feet to the floor (I still planted it) as I do it no wonder I always struggled 😂

@TheMeanmachine1989 3 ай бұрын

These cues are so well done. Helps a lot. Thank you so much!!

@tuggins2737 2 ай бұрын

Fuarking hell this was quick and easy to get information, unlike many others that pro-long it all..

@ra5hid101 3 ай бұрын

The only youtube channel i trust with bodybuilding content.

@brianm9806 2 ай бұрын

There's plenty of quality content out there

@sp69 3 ай бұрын

Great informative vid on chest press

@rulyu97 2 ай бұрын

Love the basic reminder. Thanks, this is so refreshing. 😊

@exhaust4246 3 ай бұрын

Best bench press tutorial i ever saw

@tommyt2974 21 күн бұрын

Insane quality and value

@Slim_Charles 2 ай бұрын

“Grab the ber at 1.5x shoulder width”

@Crabtihe 3 ай бұрын

just in time for leg day, TY!

@ExSoldier101 Ай бұрын

These shorts are so much better than those 10 minute videos over explaining the same thing

@Remyueru 3 ай бұрын

Yes! we need more shorts

@ahmetbal5973 3 ай бұрын

Glad to know I'm doing everything right. My current PR is 5x90kg.

@rexwizard8169 2 ай бұрын

Mines perfect I realized 😁so kind of you to make this video❤

@greenesthue1545 3 ай бұрын

Proper bar path and gripping the bar hard actually helped me move more weight. That's crazy

@kreganregan3878 10 күн бұрын

Thank you sir

@mynameisdeez6579 17 күн бұрын

Never knew about the Elbows thanks

@windowsxp8561 3 ай бұрын

Jeff. One time I noticed how you say words with the ar sound and I can't unhear it now.

@Flexformfitness Ай бұрын

Great video !!

@chivenyc 3 ай бұрын

Saved this video. Bench is my weakest exercise of all compound moves

@camerobaird5939 3 ай бұрын

Nice tmr’s chest day so gonna make sure I get this right

@ParvParashar 3 ай бұрын

Absolutely fantastic video. Thanks! 🙏

@MW-zy9qw 3 ай бұрын

I’ve always struggled with step 4 for sure

@David-jn1gg 2 ай бұрын

Wow these are so helpful 🎉🎉

@gergodudas2900 3 ай бұрын

Awesome content as usual ❤

@darkzeus28 3 ай бұрын

Excellent 😊

@chriscrawls6885 2 ай бұрын

Arching the back puts your spine in a compromised position, especially if you are using leg drive. Sure, you can lift a little more weight because you turn it into a decline bench, but your lower back will pay for it.

@vaibhavawasthii 3 ай бұрын

Now I realise I'm doing everything wrong with my bench💀✋🏻

@aldorodriguez7310 13 күн бұрын

You totally upgraded my game in less than a minute

@user-od8vx2ei9g 2 ай бұрын

Ryan Humiston actually advised against a 45• elbow position and back arching

@ulysse_ducamp 3 ай бұрын

thank you for this video !

@Ray_MondOS 2 ай бұрын

I appreciate the loop

@hadensnodgrass3472 3 ай бұрын

My dude forgot about breathing. 😅

@sonishkumar7327 3 ай бұрын

anticipating a video with Mike Israetel soon cuz this looks like his home gym

@ArmenHammerReady 3 ай бұрын

Jeff keeping us all big as hell

@lebron7618 3 ай бұрын

Applied his technique 2 years ago when I used his program. Glad to see this and know I hit all check marks before he even went through them. 💪🏼

@miroslavpagac8693 2 ай бұрын

I want more of this in my algorithm

@Day100 2 ай бұрын

People are gonna be on their tiptoes thinking their feet are planted, but they're not. I get arching your back a little excessively for the video, but people are gonna do wrong there too. Overall I think this is pretty perfect for newbies. Thank you for your work and I hope many take your advice.

@coolelementskater16 3 ай бұрын

Can we get a collab with Davis Diley? You two combined would be an awesome video.

@AURSX 3 ай бұрын

Damn I’ve been doing it right without knowing thx Jeff 😅

@GluttonforPunishment 3 ай бұрын

I make absolutely NO mistakes on the bench press these days. Literally nobody will catch me messing up the bench press. I found that not training the bench press makes it impossible to mess up. Been doing weighted push ups with parallettes for a nice deep stretch in the bottom and incline dumbbell presses.

@saviourr3039 3 ай бұрын

what.. whats your point im really confused

@freud1025 3 ай бұрын

*points finger at brain*

@sofianpatel486 3 ай бұрын

💀

@davidcardinal3654 3 ай бұрын

@@saviourr3039he doesn’t make mistakes because he doesn’t do bench presses

@Hectorstaysgold 3 ай бұрын

what are parallettes?

@user-bg6cc4rb4g 3 ай бұрын

Thanks Jeff

@phenombebe 3 ай бұрын

Jeff please make a video about benching with Your feet up off the floor.

@lots3799 3 ай бұрын

I can't arch my back like that. I bought a Thompson Fat Pad. It's a game changer! Won't bench without it!

@XxBlackCellxX 3 ай бұрын

Going for that Hybrid Calisthenics type video

@tje5631 3 ай бұрын

While the arch kind of covers this, make sure to brace your lats against the bench almost as if you’re performing a mid row. This will provide a foundation for your chest and shoulder complex to work off of and increase force translation

@mituladhityam5631 20 күн бұрын

I feel the stretch, your'e a fking goat man

@cosmiccollector7586 3 ай бұрын

I've always had an issue with bar path

@tijmen131 3 ай бұрын

For bodybuilding it is more effective to minimalize the arch because that requires more power from your muscles and thus is more efficient. The more you arch, the shorter the motion becomes and thus the more you can bench. That is why powerlifters do that.

@Kuplpa 3 ай бұрын

Well it's healthier for the joints and less shoulders. Also it doesn't matter how up or down your chest is, only that you go low enough.

@roywempor8395 3 ай бұрын

yeah but you should still arch a bit

@jerrybanley7695 3 ай бұрын

@@roywempor8395yeah, but he arch is soo minimal that it’s not even worth mentioning. In fact, to get a more effective bench, a lot of bodybuilders will put their feet up on the bench to get rid of all arch. Or do floor presses with dumbbells.

@jerrybanley7695 3 ай бұрын

Totally agree, depends on if you’re trying to just lift more, or look better. Powerlifting vs bodybuilding.

@right-wing_reactionarychri8798 3 ай бұрын

@jerrybanley7695 do both. Also, training with negative reps will do wonders, too, if you add them into your routine.

@ModernGunCraft 3 ай бұрын

I think I’ve been on my toes when I “plant” never had actual coaching so next chest day I’ll go ahead and fix that and see how it goes

@benjordansslave8002 3 ай бұрын

Its my chestday! Thanks youtube algorithm

@wojciechsawicki4733 3 ай бұрын

I was always confused about the grip width, apparently I've been doing it right

@Self_improvement2023 3 ай бұрын

Need one for squats and deadlifts

@jeffreychan525 3 ай бұрын

I learned my bench from Technique Tuesday 😎

@Matt-wf7ry 2 ай бұрын

If you tick all 5 you are on track for back problems for life.

@ericphalen7109 2 ай бұрын

Fact true glad somwone got common sense here

@talhaahmed2130 3 ай бұрын

I think leg drive should’ve been its own number on the checklist considering how technical it can be.

@kaiares5109 3 ай бұрын

It’s not really standard form though it’s a powerlifting technique, wouldn’t apply to bodybuilders either

@railasvuo 3 ай бұрын

This helps. Thanks

@ItsTheSebbe 3 ай бұрын

Awesome, please do make for deadlift!

@joezullo7792 3 ай бұрын

Perfect video👍👍👍👍👍

@Kaarajann 3 ай бұрын

Great effects@

@Hoomanrahmanii 2 ай бұрын

great

@YoungJay7 Ай бұрын

@JeffNippard , can you do one of these for the incline barbell bench press please?

@funniejooniejoun3913 3 ай бұрын

Dem blue barbell lookin clean

@Kexiontop294 3 ай бұрын

This the most Canadian dude I’ve heard

@tatanasd 2 ай бұрын

What about tucking the tail in, so that all back touches the floor/bench?

@minuksenanayake8031 3 ай бұрын

Damn i didn't know about the 5th😂 Thnx

@MrMrMrMrT 3 ай бұрын

What about putting more space between your elbow and sides during the down movement. To hit more peck.

@mauriciomartinez1387 3 ай бұрын

Golden content

@rahulj05 2 ай бұрын

Feel check 3 on the list is the most important

@tachiko2547 3 ай бұрын

And then the sudden hip cramps kick in

@jaredjohnson8387 2 ай бұрын

@JeffNippard Could you please do more of these, even for simpler movements like push-ups? I've been told so many different things about form, and I'm not sure which are correct.