The ULTIMATE Bench Press Tutorial (Feat. Julius Maddox)

Рет қаралды 333,566

Күн бұрын

Learn how to bench press with the strongest bench presser in the world ‪@irregularstrength‬.
The brand new @Eleiko bench/squat rack combo shown in todays video can be found at: shop.eleiko.com/en-us/?ref=qg...
Get my book on fixing injury here:
www.amazon.com/Rebuilding-Mil...
Get my book 'The Squat Bible' here:
www.amazon.com/Squat-Bible-Ul...
Get my 13-Week Squat Program? marketplace.trainheroic.com/w...
Get olympic weightlifting programming (part 1):
marketplace.trainheroic.com/w...
Get olympic weightlifting programming (part 2): marketplace.trainheroic.com/w...
______________________
Show Sponsors
- TYR: www.tyr.com/?gclid=CjwKCAjw9q...
- Bandbell: Check out their amazing bars here: www.bandbell.com/?...
______________________
Subscribe to the channel: tinyurl.com/y2eq7kpr
Check out the Eleiko products I use here: shop.eleiko.com/en-us/?ref=qg...
Recommended products: squatuniversity.com/recommend...
FitMap: www.fitmaptrainer.com/
Support SquatU & join monthly live Q&A: / squatuniversity
______________________
Connect with SquatUniversity:
Visit the website: www.squatuniversity.com
Like the Facebook page: / squatuniversity
Follow on Twitter: / squatuniversity
Follow on TikTok: @SquatUniversity
Follow on Instagram: / squat_university
Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App
Shout out 3d4Medical with the Complete Anatomy App visual of the body shown in today's video.
______________________
Music by Damien Sebe - Skate Park - thmatc.co/?l=D3E62030
Music by A Magnificent - Fresh Fit - thmatc.co/?l=763EFEFA
______________________
#benchpress #bench

Пікірлер: 267

@alphaofalphas8121 Жыл бұрын

Been on KZfaq for years, watched countless tutorials on bench press, this is by far the best on KZfaq. Covered every detail, no gaps, excellent gentlemen!

@isaacandrews5330 5 ай бұрын

Sebastian can give you one even better kzfaq.info/get/bejne/bJmIjdaFssrUhIU.html

@elitedragon2732 2 жыл бұрын

Such a great sessions and tips we really needed it to avoid injuries proud of you and thanks to Julius for being the strongest 🥊🐉

@SquatUniversity 2 жыл бұрын

Glad you liked this video!

@dalgray 2 жыл бұрын

@@SquatUniversity greetings 🖖first time commenter here but ive been following your channel for several months now. I responded here because my I've been doing videos applying an experimental set of exercises targeted at karate style punching strength. I'm studying the bench press right now and so these vidoes are super timely. I've been doing a bench press variant with a tricep bar because of the vertical hand orientation. It makes for a more exaggerated j-motion and the bar settling over the navel. Would you consider this exercise safe? You could check any of my recent videos for reference. It's exercise 5 out of 6 so near the end of the vid.

@ReticentIndignation Жыл бұрын

It's a much more complicated movement than many people make it out to be, at least to do it correctly and most efficiently. I've never really quite gotten the feel down.

@mimoosa7390 Жыл бұрын

It's the most technical out of the 3 compound lifts

@gregorymccoy6797 Жыл бұрын

Been lifting 7 years. I still make technical adjustments and learn new things.

@Prsethsun 5 ай бұрын

@@mimoosa7390I dunno if Id say most technical, I think that award goes to the squat, but definitely in contention for being the 2nd hardest imo

@halfofbeauty Жыл бұрын

4 contact points, head back butt feet. feet behind knees. press down thru all points. eyes level with the bar, slight j curve pathway to touch sternum.

@alperuzun7665 Жыл бұрын

This video is goldmine. Especially hand placement part. Giving a cue so simple like push up comfort is fantastic and destroys all the textbook believers.

@Lee-ic2yn Жыл бұрын

Not really, I'm sure there are plenty of other lifters who keep it textbook and see great

@valhallaawaits4036 2 жыл бұрын

Just saw this before my chest day! Keep up the good work man, this channel is a life saver.

@fresommer49 3 ай бұрын

same

@dillathekilla3110 5 ай бұрын

5:04 lol Still moving him like hes not stable, but then I realised he could effortlesly move anyone in that position 🤣

@pdin09 2 жыл бұрын

lots of much needed heads up in this video, thank god people are out here uploading content like this🙌🏻

@PiggyminingSquad Жыл бұрын

Awesome having Maddox show up for this demonstration.

@giveemhellmike6956 2 ай бұрын

Great tipps not even mentioning scapula retraction and depression and what to do with your upper body is a missed opportunity for the "ULTIMATE" Bench Press Tutorial, especially for injury prevention.

@Pedrinho2.10 2 жыл бұрын

Julius Maddox for the win! Great collab! I would like you guys to expand on leg drive in future videos. Thank you for the awesomeness!

@cbayoo9405 Жыл бұрын

Thank you so much. Now I know why my bicep tendon starting feeling wierd. that along with ur other videos of shoulder strengthening. u are the best when it comes PT and working out correctly. thak you for keeping me away from the hosptial😅

@thui7889 Жыл бұрын

Having Julius Maddox teach you bench press is like having Johnny sins teach you how to pick up chicks

@AthenaGate Жыл бұрын

I can guarantee Julius Maddox can pick up way more chick's than Johnny sins.

@AthenaGate Жыл бұрын

@@beesmongeese2978 It was a pun, now read it again.

@v47k1t44r Жыл бұрын

It's like having chuck Norris teach you how to fight

@Lee-ic2yn Жыл бұрын

Mehhh

@tatertots0046 Жыл бұрын

Leonado DiCaprio or Drake would be the Julius Maddux of pickup up chicks. Johnny sins could teach you how to bang chicks tho

@fitnessliterate4807 2 жыл бұрын

Great content Dr , i didn't know we have to use all the muscle to bench press . thankyou for knowledge from experts and from you too.

@stephaniecoolman18 Жыл бұрын

fantastic! I was too high and my head was coming off. eyes were not at bar level. Tried correcting this and got 135 x 3 reps after struggling with 135 for 1. Bad ass. THANK YOU

@A-Loh Жыл бұрын

Wow! Julius!! Awesome vid 💪🏼💪🏼

@enelsonwilliam6377 Жыл бұрын

I'm blessed by your videos DR ! All my respect!

@andrasbajusz9290 Жыл бұрын

Thank you, it was helpful as always.

@mikemillerfilms 2 ай бұрын

Awesome tutorial! I was looking for a video that gave me a detailed why behind everything. Really appreciate you two sharing your wisdom with us!

@Rjm8891 Жыл бұрын

Really appreciate these videos thanks man

@Cheeseberry69 5 ай бұрын

Great video, clear and to the point. Thanks for uploading. Will absolutely be tweaking my positioning and bar path slightly next time I'm on the bench, I can already tell this is going to help

@kylecontreras8741 2 жыл бұрын

Great video & content, only high quality stuff here!

@andrekershaw6244 Ай бұрын

Clear and concise. Great job gents!

@Thelemorf Жыл бұрын

Awesome video!

@AlexAlex-bu3ct 2 жыл бұрын

Another great tutorial!

@brightknight1965 2 жыл бұрын

Wow this explains so many of the issues I’ve been having in bench. Looks like a PR is in my future

@dexhorox7394 Жыл бұрын

Btw I recommend deloading if you are going to drastically change your form if you. Are doing 100 kg for 12 reps right now the. Deload to about 50 kg for 12 reps and then chenge technique if you change thechnique immediately you may get injured

@danieltilahun9400 Жыл бұрын

thank you that felps a lot bless you more , not too much talking but straight to the point , the way i like it

@eddieogun Жыл бұрын

Boy lifted that 782 mad easy! 🤯

@sueyang7079 7 ай бұрын

Thank you, will try it out today 🎉

@dougdewar7896 10 ай бұрын

Wow - thanks -my teenager has just challenged me to a bench press competition. this helps1

@cainm8808 6 ай бұрын

Awesome stuff

@radek3329 2 жыл бұрын

Great movie, thanks guys!

@SquatUniversity 2 жыл бұрын

You're welcome!

@springpistonriflefeverlone9611 2 жыл бұрын

Man is big as a house 🏘️ lol. Thank you for covering the basics 💪😉👍.

@weirdchamp4601 11 ай бұрын

this has to be the best bench tutorial online

@wpowolfpackinternational8346 9 ай бұрын

Added to my training 💪

@Henry-yi4rg 10 ай бұрын

Excellent

@tlz8884 Жыл бұрын

A true wealth of knowledge for my bench press attempt. Thank you!

@preetigupta7377 2 жыл бұрын

Super tutorial very helpful

@SquatUniversity 2 жыл бұрын

Thank you!

@Slayer-mm4ym 2 жыл бұрын

The ultimate maddox teaching us 💪🔥

@Nostalgiator Жыл бұрын

thank you guys

@yourptjourneywithandyphill8077 Жыл бұрын

Love this tutorial

@danielmilewski7659 Жыл бұрын

awesome, thanks!

@robm6789 3 ай бұрын

Great tutorial

@pawelfalubaz 2 жыл бұрын

Please explain proper shoulders position before press. And how to keep Your shoulders blades locked when You are moving bar form rack before press. Great video!

@yadvendrasingh7810 2 жыл бұрын

This is the best channel...

@amitdas8883 10 ай бұрын

I'll try this tomorrow

@jalapenogaming9740 2 жыл бұрын

just when we needed it 👌

@SquatUniversity 2 жыл бұрын

Glad you liked this one!

@Ashers232 6 ай бұрын

Good stuff

@jamesvzfighter Жыл бұрын

My bench changed overnight after watching this video. Its completely different when you put the tension on your legs.

@BrandonWilliams-wf6hg 2 жыл бұрын

Thanks guys

@SquatUniversity 2 жыл бұрын

You're welcome!

@zosilol 2 жыл бұрын

Great video alot of tips and tricks, what i alos like to know is there maybe a good breathing technique for the Benchpress?

@Bevzthejcs 8 ай бұрын

Thank you :)

@Kickboxer7267 2 жыл бұрын

The ULTIMATE Military Press Tutorial next

@prod.ghxstghxst Жыл бұрын

insane to get detailed tips from the literal best in the world lol. wild times

@helpslipfrank50 2 жыл бұрын

Could you do these for like every lift?!?! Thanks for all you do!!!

@mattdrayton2668 2 жыл бұрын

Thankyou!

@SquatUniversity 2 жыл бұрын

You're welcome

@jmichel70 2 жыл бұрын

Thank you

@SquatUniversity 2 жыл бұрын

You're welcome

@GuruLifts Жыл бұрын

good tips. i will try adjust my feet and eye position to see if champ is right

@austinjoseph2881 Жыл бұрын

This is like having Usain Bolt teach you how to run

@marizino7836 4 ай бұрын

“This is what i want where i can’t move him easily” proceeds to move his whole body with his finger tips

@mal7353 Жыл бұрын

This man who demonstrate bench or me we look😎 like day and night close the beast Maddox

@Tegushta Жыл бұрын

I seem to have caused an external oblique strain due to excessive weight while working on the bench press. The pain is right below one of the pectorals. Is there a set of exercises that can help with recovery and possibly prevention? Are they mentioned in "Rebuilding Milo'? And what causes this injury? When can one return to the bench after this injury? An response to these questions will be much appreciated. Thanks in advance!

@gordlawson11 Жыл бұрын

Watch out Julius, I'ma come for your record now!

@DatBoyEski 2 жыл бұрын

@Squat University, nice video. Thanks! Any advice on how to avoid shoulder pain on the bench? How to retract shoulders, keep it tight? Do you recommend to focus on trying to bend the bar? Keep up the great content!

@SquatUniversity 2 жыл бұрын

Thanks! And we actually have a lot of shoulder pain content for bench press coming soon!

@ankurchauhan2445 2 жыл бұрын

Same query.

@xxxxxxxxxxxxxxxxx439 2 жыл бұрын

One thing I only learnt recently is that 'tensing/engaging your shoulders' does NOT mean squeezing your shoulder blades together. In fact when benching you should pull your shoulder blades down, and slightly apart to engage the right muscles and avoid injury. Correct me if Im wrong.

@michaelxthunder 2 жыл бұрын

@@SquatUniversity Anything on tennis/golfers elbow from bench press?

@confederatetearsaredelicious 16 күн бұрын

I wish I saw this earlier. I just finished my chest day

@pixelguyworld Жыл бұрын

if the champ says so, I listen

@alpd5329 Ай бұрын

Julius Maddox sounds like The Chef from The South Park lol

@rosscausing7039 2 жыл бұрын

Can you do a video on grip for wrist stability?

@somepolishdude9853 10 ай бұрын

Can't believe this is free

@PSYCHOSAXE 2 жыл бұрын

when julius said "see my hand through his back" im surprised he hadnt just punched a hole thru Aaron 🤣

@youarealldiseased6682 8 ай бұрын

God tier bencher. Form is very important I wonder if Maddox uses a slingshot or used one around the high 300 sticking points back in the day

@marioguevara5966 Жыл бұрын

These are some great points. I always used the bar to guide my hand position

@abhistraj4284 10 ай бұрын

🔥

@cybersteel8 5 ай бұрын

Ahh you didn't talk about bracing the core in this!!

@markovasil1608 Жыл бұрын

Julius Maddox was impressive as a presenter

@TheALLisONE.TheONEisALL Жыл бұрын

this dudes voice is full on antigayness. pure chad

@ibrahimmo5785 Жыл бұрын

@squatuniversity, can you talk about the grip and wrist position as I used to bend my wrist and that caused a lot of pain

@xxAoPxx 2 жыл бұрын

Was hoping for a little more substance on especially the setup. Head and butt on bench for competition benching is fine and dandy, but are there actual disadvantages for non powerlifters, i.e. compromised spine, energy leaks etc. How to properly set up the j-cups when you're not working on your usual bench/rack equipment combination. Good tutorial and Julius is a beast without a doubt but I'm still missing vital info in an "Ultimate" tutorial, sorry.

@MrCostellio 2 жыл бұрын

Hi Aaron. What about about scapula movement during bench press, should it be pinched all the time, or move along during press? 💪

@patrickslitzker7313 2 жыл бұрын

Keep it retracted. Allowed it to move during the bench can compromise your shoulder stability.

@MajorGloryMan 2 жыл бұрын

Mmmhhmm, this is missing the best tip I ever got (from a Larry Wheels video), tucking your shoulderblades under before the lift. made a huge difference to my performance...

@macbhakta 2 жыл бұрын

I know its camera depth but when Julius got under the bar, Aaron looked like a teenager

@SquatUniversity 2 жыл бұрын

I looked like a teenager the entire time...he's one big man

@johnterpack3940 Жыл бұрын

I look like a fish on the deck of a boat when I bench.

@ArjunSingh-xv1ld Жыл бұрын

Julius "I shouldnt be able to move him easily" Proceeds to shake him using 3 fingers 🤸‍♂️🤸‍♂️🤸‍♂️

@wordhue 2 жыл бұрын

I wondered why this sick video has such low views then i realised it was post 18mins ago lol

@SquatUniversity 2 жыл бұрын

Haha - thanks for checking it out!

@dernordkoreaner3753 Жыл бұрын

I was thinking that the bar path, is slightly different on the way up. A bit more to your shoulders first, because than you are in a stronger position. But i don’t want to argue against the world record holder.

@somjitdas2723 10 ай бұрын

Done

@lautarocomesn2165 Жыл бұрын

👏👏👏👏👏

@macbhakta 2 жыл бұрын

How do you brace for multiple reps in all SBD?

@Kivari811 2 жыл бұрын

There’s no sound in tha vid. My bad.. Forgot BT mode on with my phone. 🤣

@nandopolesel 9 ай бұрын

that was awesome

@AlbertoDiaz-ig3gh 2 ай бұрын

Any tip for low back pain making bench press??

@vijaymistry1766 Жыл бұрын

How to control bar swings while going down??? Sometimes one side goes up fast??

@georgerr335 3 ай бұрын

around 7:50 maddox is doing some reps... one hand higher than the other when bar is resting on his chest, it would seem like one shoulder has more internal rotation than the other

@GeraltzCrafta Жыл бұрын

I like the advice of shifting the body further down on the bench so that the eyes are in line with the barbell. However, in that position, I cannot on my own lift the barbell loaded with significant weight. What am I doing wrong?

@ruvimsemenyuk8224 Жыл бұрын

Insane grandma Always got jokes

@ianmarques4478 2 жыл бұрын

Wish i had this video before rippin my skin

@rogerdavis9962 Жыл бұрын

🤘💪

@DrKeith895 2 жыл бұрын

I just don’t understand why SU subscribers are under 1 milion. It’s best of the best.

@SquatUniversity 2 жыл бұрын

I really appreciate it!

@Cr33DForc3 2 жыл бұрын

How come the bar path you advise differs from other advices like jeff nippard who argue that on the ascent of the bar the path should first go towards the rack and not up to most efficiently minimize the moment arm and generate more force?

@Hank_Snyder 2 жыл бұрын

I was wondering too. Studies of elite Bench Presser show the same path you described on the ascent, where the descent is as described in the Video. Novice Lifters often do it the other way around. Would be interesting to see what Julius exact Bench Press Path lokks in competition.