The boobs tip was actually really useful, I've been watching tutorial vids with dudes and I couldn't tell where on my chest I was supposed to be lifting from.
Plz don’t moving ur elbow beneath ur shower line is super bad for ur labrum and rotate cuff these muscles are very weak and sensitive u won’t notice anything under all of the sudden u will have to do a labrum or rotator repair
It took me way too long to find a female friendly bench press video. I really appreciate taking the time to break it all down and actually explain everything. Thank you!!
I did touch the ground before, but after I used the plates like you said, it felt like my feet were more stable. And that feeling helped me way more on adjusting all my body like Meg said in this video, and all of her tips made so much difference that I added some more pounds on my bench. I felt fucking strong. Now I thank Meg and you, Jamilah
Thank you. I'm pretty new to lifting with any seriousness, and your explanations really helped me today. I was able to get a lot more tension under the bar. I'm now basically binge-watching your channel and loving it, so thanks for being awesome.
I didn't dare to try benchpress until I saw this and I manages to lift 50kgs. Then I had to stop going to the gym for a couple of months (because of the plauge). After my return to the gym I've barely been able to lift 30kgs without my shoulder hurting and I've been very frustrated. Turns out, I had forgotten this video and all your instructions. Today I watched it again before I go to the gym to bench again. I am positive I will be able to lift at least 40kg. :D Wish me luck!
i've been lifting weights for 3 years now and consider myself as "not a rookie anymore", but this video is funny and explains verry well. Looks like a conversation with my trainer, as if i was sitting on the bench next to you. Thanks for that!
Hold on, I feel like you glossed over the most important reason for packing your shoulders and having at least a slight arch: It creates a more natural and safer position for your shoulders when lifting heavy. It's not just that it allows you to lift heavier, so people striving for hypertrophy don't have to do it. Which is also why a certain elbow angle is desired, along with packing shoulders and arching. As someone who had a basketball injury in my shoulder for almost a year realized how important it is to protect the shoulders when lifting.
I worked with a PT for a while about a year ago. We aren't working together now just bc I moved out of the city but I still use his plan and a lot of his tips and I love watching your videos bc you kind of confirm all of it for me and it's super reassuring to hear you instruct in a similar way to him. You sound like his voice in my head! Lol.
Ms Squats, thanks for the tip regarding the wrists. I was able to correct my form today and had the best bench session I’ve had in a long time. Much appreciated
Thank you for posting this video. I'm usually scared to do the bench press without my personal trainer spotting me, but I just need to get more comfortable and not to lift too heavy.
Actually really liked the pinky cue/tip, lol! Also, make sure you’re not too sweaty, otherwise that leg drive will make the bench a slip n slide😂 Great video as always!
Yessss. Watched this a few days ago, applied what I learned today >> best, easiest, smoothest, strongest bench presses ever. Thanks for sharing your knowledge!
Thank you for this video! I’ve been lifting consistently since February and but my bench press is horrible. Definitely gonna apply these tips to my next gym session!
Awesome video! A mic for Ryan, or in-video subtitles when he speaks, please! Mostly he just says a word or two but 8:18 is an example of a time we wanna make out what he's saying.
It depends on what your goals are. If you do not want growth than the “power lifting” form is they way to go. But if you want full range of motion which will help with the development of your pectoral muscles then you should use the “bad form”
Bench press aficionado here (learned back in the mid '80's when training for H.S. track)! Thanks for the tips and reminders for form and set-up; I'll make a mental note to rememberdo these on bench day. Also, I NEED THOSE SOX! They will be perfect to wear with my powerlifting shoes :D.
thank you for this vid!! As a new gym-goer, i am too scared to ask other ppl for help, so I’ve stuck to watching youtube for now 😅 i really like this style of video
I’m so happy I found your channel. You’re so informative in a way that it’s easy to understand and remember for when at the gym! (You got a new subscriber)
I screwed up the wrist placement two days ago, wish I would have watched this video first. I'm getting back into heavy lifting (I fell off after some VERY serious non lifting related injuries about 12 years ago.) I only had 165 going (plates plus bar,) but my wrist has been killing me for 2 days now, I'm probably going to have to lay off of bench and pushups for the next week to let it heal. Well I'm subscribed now and will binge your form videos . . .
This whole arching trend in the fitness community has run it's course. At one point, it was really only used by powerlifters, but now many general fitness people are doing it, and I've even seen some of my fellow coaches and trainers RECOMMEND it! It all started with powerlifters taking advantage of the rules of powerlifting, which simply require the buttocks to remain on the bench, and the bar must make contact with the chest with a momentary pause before pressing. Powerlifters found that if they arched their backs, raising their chests up as high as possible, and gripping the bar wide, they only have to lower the bar a few inches in order to touch their chests, therefore being able to "press" more weight and score higher in competition. This becomes even easier for people with very large waists/chests (especially men). They also use their legs to assist in pressing. When people started questioning these seemingly "cheating" tactics, powerlifters responded by saying that the arch "protects their shoulders from injury" in order to save face and avoid admitting that they do it to limit the range of motion in order to score higher weight. Then, average people starting doing it in the gym, even if powerlifting was not their goal. I believe arching the back does very little to protect the shoulders, except perhaps for extremely heavy weights (over 400 lbs). By limiting the range of motion like this, one minimizes the development of the pectoral muscles. If it really protects the shoulders, then why don't people arch their back when doing pushups, which is essentially the same movement as the bench press? And if hypertrophy is your goal, why do you need leg drive for the bench press when the goal is developing the pectoralis major, anterior deltoid, and triceps? Might as well use leg drive when doing lateral raises then! I don't believe the arch is necessarily dangerous like some people do, but just unnecessary for hypertrophy.
The "one fist wider than shoulder width" recommendation for grip width only works for people with short arms. Spiders like me have to take a larger step and it's still relatively close... ;) though one of the best tutorials on youtube, nothings left but still compact information, ideal for beginners and less advanced.
13:33 I always was wondering, why those smith machines usually come with an angle. Thy for clearing that up. Also, do you recommend using them for beginners, or rather directly start with the regular bench presses and squarts?
I always press the whole back on the bench so my back is straight. I am only doing this for a few weeks and at first I had the feeling my lower back hurt when a have an arch in it.
these vids are super well made and informative and helpful! However, one side suggestion, I would *strongly* recommend that you take off your ring! Gold is so fragile and I've really messed up my ring wearing it while lifting.
Could you do a video on how to do dumbell lateral and front raises with good form?😩. I feel like they’re such basic movements but I never feel it in my delts.
I think you need make the "upper back position" more clerify. It's very hard for newbie to understand how to restarct and depress shoulder while lying down. Or the way you do it then they can take it for example.
Great cue for the feet, i always just try to push down and it's distracting for some reason, pushing toes down is different and i can't wait to try it!
this was super helpful...i will be doing my first local powerlifitng comp in january ...working on the arch in my back and overall set up. sometimes it feels like my shoulders slide and flatten me out when i go to lift, not sure what to do about that but maybe once I work some more on it, it won't happen
Loved this tutorial! ♥️ Could you please do a similar video for squats and deadlifts (both sumo and conventional)? Also please make a video for bench press warm up! 😁
This was so helpful. I'm training for my first meet, but I cannot seem to get my bench press over 160lbs. Form and technique seem to be crucial. What did you do besides work on form to overcoming sticking points.
I've recently been watching a couple of meg's videos. I am starting to like her because 1) she's funny. HUMOR is important to me. 2) she's not all about "my way is the right way". She keeps the space open for self-exploration. It is also my philosophy in life! @megsquats I was hoping to find an explanation for lower-back arching during the bench press demo. Some have said it's really bad, while some say it's ok. I've had the impression that it arches the lower back and the lower back (lumbar) should not curve, that's why it's for anti-rotation and anti-extension. If she does not reply, hopefully someone else have an answer for this here! Thank you thank you
I see so much wrong with this. If your trying to take advantage of just moving weight with leverage than yes aka "Powerlifting". If you are trying to actually induce hypertrophy and strength, then no. A natural arch is fine but its become obsessively overboard. Tucking feet back and pushing with your feet,.no as well. Whats the point of benching if you are just trying leverage lift... Btw been doing this since most here where born and never had issues with my shoulders and still can bench 3 times my bodyweight with a flat back, feet on the ground and full range of motion. Incorrect info is exactly why so many people dont even look like they lift.
I wouldnt say lying flat on a bench is a mistake, when i did my PT course with the teachers being past rehab workers/powerlifting coaches etc. It was the way we are taught since we arent competitors who need the shorter range of motion. Lying flat on the bench is a good way to align your spine and the arch way isnt!
@@snooopybud4034 no, you need your scapula bone tucked on the bench right and your core activated, some ppl ego lift way more then what they can actually handle, rather then practising form. Thats proberly why your shoulder hurts bc you have a dependant muscle instead of using all the correct body parts etc. Its better to go light and do some light exercising to active the muscles before training. I know i rather struggle mid rep with form to go all the way up then curve in with my shoulders.
Well if you unrack with the bar at eye level your increasing that distance the bar needs to travel to be at the starting position above your shoulders. your also not retracting your scalpels as your shrugging your shoulders up the bench. forcing you to unrack with your shoulders when the weight gets heavy. It’s a very common mistake even with couches. Change my mind 😬
I totally enjoy your videos...it's like how I enjoy Whitney Simmons!!! Am I love that Chica!!! Just subscribed to your program!! Excited to see what you have in store for me...ready for awesomeness 😆😆😆
How does this modify for bench press with dumbbells? I have a shed gym that I share with.... you guessed it, lawn equipment. So I can't fit a barbell rack but I have some pretty great adjustable weighted dumbbells that go up to 90lbs each dumbbell.
The boobs tip was actually really useful, I've been watching tutorial vids with dudes and I couldn't tell where on my chest I was supposed to be lifting from.
This!!!
Plz don’t moving ur elbow beneath ur shower line is super bad for ur labrum and rotate cuff these muscles are very weak and sensitive u won’t notice anything under all of the sudden u will have to do a labrum or rotator repair
What do you mean by having your elbow below shoulder line?
It took me way too long to find a female friendly bench press video. I really appreciate taking the time to break it all down and actually explain everything. Thank you!!
For us shorty's a couple of plates under your feet helps tremendously in getting your feet right.
Jamilah Scott omg, I’ve never thought of that before!!!
ahhh! Thanks so much! I've been avoiding this lift for this problem.
I've never thought about that. I'll try it today, thanks, love :)
Some gyms have blocks specifically for this purpose, otherwise you may want to use bumpers so they'll be flatter under your feet.
I did touch the ground before, but after I used the plates like you said, it felt like my feet were more stable. And that feeling helped me way more on adjusting all my body like Meg said in this video, and all of her tips made so much difference that I added some more pounds on my bench. I felt fucking strong. Now I thank Meg and you, Jamilah
obviously, the squat is the *queen* of the lift 🎤🎙
Thank you. I'm pretty new to lifting with any seriousness, and your explanations really helped me today. I was able to get a lot more tension under the bar. I'm now basically binge-watching your channel and loving it, so thanks for being awesome.
Right on, Meg! Right on! I like to warm up my back with 2 or 3 sets of rows at a lower weight before I bench press. It's helped me.
I didn't dare to try benchpress until I saw this and I manages to lift 50kgs. Then I had to stop going to the gym for a couple of months (because of the plauge). After my return to the gym I've barely been able to lift 30kgs without my shoulder hurting and I've been very frustrated.
Turns out, I had forgotten this video and all your instructions. Today I watched it again before I go to the gym to bench again. I am positive I will be able to lift at least 40kg. :D Wish me luck!
The bad and elegant waves with the slow-mo laugh!! 😂
I'm obsessed with your channel now.
i've been lifting weights for 3 years now and consider myself as "not a rookie anymore", but this video is funny and explains verry well. Looks like a conversation with my trainer, as if i was sitting on the bench next to you. Thanks for that!
Great tips I see so many people lay on the bench like they're taking a nap
This is my first week of stronger by the day and I totally love it! Meg you are awesome! Thank you so much for doing all of this!!
Yay!’ Welcome to the team and thanks for joining! I’m glad you’re liking the program!
"The bench press is seen as the ultimate bro move."
Curl Bros: Wot, bro? You wanna go, bro? Step outside, bro, and say that again.
Hold on, I feel like you glossed over the most important reason for packing your shoulders and having at least a slight arch: It creates a more natural and safer position for your shoulders when lifting heavy. It's not just that it allows you to lift heavier, so people striving for hypertrophy don't have to do it. Which is also why a certain elbow angle is desired, along with packing shoulders and arching.
As someone who had a basketball injury in my shoulder for almost a year realized how important it is to protect the shoulders when lifting.
I was literally waiting for her to explain that part lol. Thanks for sharing
Tbh arching the back like that is very unnatural to me. I feel like I am more focused on trying to arch instead of training my chest.
Mind blown...been fastening my wrist straps wrong for past 3 years!!
Glad I could help!!!
meg should be a comedian as a side hustle. i laughed so much watching this!
Lol I love how you just lift the barbell like it's super light but it's actually 20kgs and I'm struggling with it when I do 10 reps :'D
That's tragic
@@BASEDKAISER ur are annoying
I worked with a PT for a while about a year ago. We aren't working together now just bc I moved out of the city but I still use his plan and a lot of his tips and I love watching your videos bc you kind of confirm all of it for me and it's super reassuring to hear you instruct in a similar way to him. You sound like his voice in my head! Lol.
Ms Squats, thanks for the tip regarding the wrists. I was able to correct my form today and had the best bench session I’ve had in a long time. Much appreciated
All the videos I see the back arch, and been wanting to ask!!! Thank you so much for the information Meg!!!!
Thank you for posting this video. I'm usually scared to do the bench press without my personal trainer spotting me, but I just need to get more comfortable and not to lift too heavy.
Actually really liked the pinky cue/tip, lol! Also, make sure you’re not too sweaty, otherwise that leg drive will make the bench a slip n slide😂 Great video as always!
You can chalk your back or wrap a couple resistance bands lengthwise around the bench for grip if you struggle with slippage.
Thank you you're a life-saver, fixed my form and my bench presses felt so good today 💪💪💪
Yessss. Watched this a few days ago, applied what I learned today >> best, easiest, smoothest, strongest bench presses ever. Thanks for sharing your knowledge!
This is insane!!! Do you read my mind? I searched everyday for about 3 days and just when I need it, you make a video about bench press ❤️❤️❤️
I laugh more during MegSquats videos than any other fitness CZcamsr. Quality lifting guidance and entertainment.
Thank you for this video! I’ve been lifting consistently since February and but my bench press is horrible. Definitely gonna apply these tips to my next gym session!
I do a close grip bench press! It helps with my pressing power when it comes to pressing axel or log for strongman 💪🏼. Great video as always meg!
Che koseh tighti dareh Meg. It means your CZcams channel is great and I'm learning a lot. Thank you.
Happy Friday. 3 days Prior to international chest day
GETTING READY FOR THE BIG DAY!
"megbenchpress"
your new name hehe :p
haha yesss
That's awesome to watch helpful videos from women, inspiring!
I had a pain in my wrist last time while benching and will use your tips next time
Awesome video!
A mic for Ryan, or in-video subtitles when he speaks, please! Mostly he just says a word or two but 8:18 is an example of a time we wanna make out what he's saying.
Omg! I barely discovered your channel a few weeks ago! You have some amazing tips! I notice a huge difference in my workouts! Thank you so much 🥰💪
It depends on what your goals are. If you do not want growth than the “power lifting” form is they way to go. But if you want full range of motion which will help with the development of your pectoral muscles then you should use the “bad form”
Bench press aficionado here (learned back in the mid '80's when training for H.S. track)! Thanks for the tips and reminders for form and set-up; I'll make a mental note to rememberdo these on bench day.
Also, I NEED THOSE SOX! They will be perfect to wear with my powerlifting shoes :D.
Absolutely have been LOVEing the new look and the content you're doing
thank you for this vid!! As a new gym-goer, i am too scared to ask other ppl for help, so I’ve stuck to watching youtube for now 😅 i really like this style of video
I've been struggling with my set up SO SO MUCH. THANK YOU!!!
I’m so happy I found your channel. You’re so informative in a way that it’s easy to understand and remember for when at the gym!
(You got a new subscriber)
I screwed up the wrist placement two days ago, wish I would have watched this video first. I'm getting back into heavy lifting (I fell off after some VERY serious non lifting related injuries about 12 years ago.) I only had 165 going (plates plus bar,) but my wrist has been killing me for 2 days now, I'm probably going to have to lay off of bench and pushups for the next week to let it heal. Well I'm subscribed now and will binge your form videos . . .
This whole arching trend in the fitness community has run it's course. At one point, it was really only used by powerlifters, but now many general fitness people are doing it, and I've even seen some of my fellow coaches and trainers RECOMMEND it! It all started with powerlifters taking advantage of the rules of powerlifting, which simply require the buttocks to remain on the bench, and the bar must make contact with the chest with a momentary pause before pressing. Powerlifters found that if they arched their backs, raising their chests up as high as possible, and gripping the bar wide, they only have to lower the bar a few inches in order to touch their chests, therefore being able to "press" more weight and score higher in competition. This becomes even easier for people with very large waists/chests (especially men). They also use their legs to assist in pressing. When people started questioning these seemingly "cheating" tactics, powerlifters responded by saying that the arch "protects their shoulders from injury" in order to save face and avoid admitting that they do it to limit the range of motion in order to score higher weight. Then, average people starting doing it in the gym, even if powerlifting was not their goal. I believe arching the back does very little to protect the shoulders, except perhaps for extremely heavy weights (over 400 lbs). By limiting the range of motion like this, one minimizes the development of the pectoral muscles. If it really protects the shoulders, then why don't people arch their back when doing pushups, which is essentially the same movement as the bench press? And if hypertrophy is your goal, why do you need leg drive for the bench press when the goal is developing the pectoralis major, anterior deltoid, and triceps? Might as well use leg drive when doing lateral raises then! I don't believe the arch is necessarily dangerous like some people do, but just unnecessary for hypertrophy.
Loooove the pink background 🌸🌸🌸
The banter between you and your boyfriend is hysterical
The "one fist wider than shoulder width" recommendation for grip width only works for people with short arms. Spiders like me have to take a larger step and it's still relatively close... ;) though one of the best tutorials on youtube, nothings left but still compact information, ideal for beginners and less advanced.
13:33 I always was wondering, why those smith machines usually come with an angle. Thy for clearing that up. Also, do you recommend using them for beginners, or rather directly start with the regular bench presses and squarts?
I always press the whole back on the bench so my back is straight. I am only doing this for a few weeks and at first I had the feeling my lower back hurt when a have an arch in it.
A complete and straightforward tutorial. Nice vid
No...the SQUAT IS THE QUEEN OF THE LIFTS!
4:30 maybe it was just a thumbnail because that’s perfect😕
these vids are super well made and informative and helpful! However, one side suggestion, I would *strongly* recommend that you take off your ring! Gold is so fragile and I've really messed up my ring wearing it while lifting.
Could you do a video on how to do dumbell lateral and front raises with good form?😩. I feel like they’re such basic movements but I never feel it in my delts.
I think you need make the "upper back position" more clerify. It's very hard for newbie to understand how to restarct and depress shoulder while lying down. Or the way you do it then they can take it for example.
Very informative thanks love your channel 💕💪🏼🇵🇭
Couples of seconds you say? I’m pretty good at that😏😏. I should start bench pressing.
I love your videos, your humor is the best. My new favorite fitness channel. Thanks.
And you’re my new go to fitness CZcams. You’re personality alone hooked me. 👍
This is so helpful Meg and Ryan. I really appreciate these types of videos. It helps me.
Great cue for the feet, i always just try to push down and it's distracting for some reason, pushing toes down is different and i can't wait to try it!
Very informative, loved it keep up these kind of videos! :)
I didn’t watch this before today’s lift session and now I know why my wrist tweaked.
You’re so much fun to watch, Meg. Thanks again for providing helpful (and interesting) content in a space cluttered with *cough* 😎💪
This is a great video, definitely found it helpful. I’d love to see one from you about overhead press. 🙏🏻
This is the best bench tutorial i have ever watched
this was super helpful...i will be doing my first local powerlifitng comp in january ...working on the arch in my back and overall set up. sometimes it feels like my shoulders slide and flatten me out when i go to lift, not sure what to do about that but maybe once I work some more on it, it won't happen
I will also try.thiss
Hi Megsquats I'm from Brazil,I will learn english,just to see your vídeos.
This was very informative. Definitely gonna try this out. Thanks Meg!
Loved this tutorial! ♥️ Could you please do a similar video for squats and deadlifts (both sumo and conventional)? Also please make a video for bench press warm up! 😁
Thank you CZcams algorithm !! So glad this channel Appeared on my YT feed 😄
THIS IS SO USEFUL THANK YOU 🥺 also I love the vibe and the pink background is 👌🏼
This was so helpful. I'm training for my first meet, but I cannot seem to get my bench press over 160lbs. Form and technique seem to be crucial. What did you do besides work on form to overcoming sticking points.
What I do is I load a bodybuilding weight and do micro reps at the sticking point, like an inch or two. Hope it helps.
Girl, I cant... you’re too beautiful, funny, informative and great at the same time. LOVE YOUR CHANNEL!!!!!
I've recently been watching a couple of meg's videos. I am starting to like her because 1) she's funny. HUMOR is important to me. 2) she's not all about "my way is the right way". She keeps the space open for self-exploration. It is also my philosophy in life!
@megsquats I was hoping to find an explanation for lower-back arching during the bench press demo. Some have said it's really bad, while some say it's ok. I've had the impression that it arches the lower back and the lower back (lumbar) should not curve, that's why it's for anti-rotation and anti-extension.
If she does not reply, hopefully someone else have an answer for this here!
Thank you thank you
Thank you so much!
I see so much wrong with this. If your trying to take advantage of just moving weight with leverage than yes aka "Powerlifting". If you are trying to actually induce hypertrophy and strength, then no. A natural arch is fine but its become obsessively overboard. Tucking feet back and pushing with your feet,.no as well. Whats the point of benching if you are just trying leverage lift... Btw been doing this since most here where born and never had issues with my shoulders and still can bench 3 times my bodyweight with a flat back, feet on the ground and full range of motion. Incorrect info is exactly why so many people dont even look like they lift.
You have beautiful eyes. Thank you so much for these technique videos. I'm starting weightlifting and they help so much!
"That's why I prefer curls" 😂😂
Great video for learning. i stick throughout the 17 mins!
Thanks, Meg! Love your online store too!!
I wouldnt say lying flat on a bench is a mistake, when i did my PT course with the teachers being past rehab workers/powerlifting coaches etc. It was the way we are taught since we arent competitors who need the shorter range of motion.
Lying flat on the bench is a good way to align your spine and the arch way isnt!
Isn’t laying straight back stressful on your shoulders?
@@snooopybud4034 no, you need your scapula bone tucked on the bench right and your core activated, some ppl ego lift way more then what they can actually handle, rather then practising form.
Thats proberly why your shoulder hurts bc you have a dependant muscle instead of using all the correct body parts etc.
Its better to go light and do some light exercising to active the muscles before training.
I know i rather struggle mid rep with form to go all the way up then curve in with my shoulders.
My bench press was poo poo on Friday but at least now I know how to fix it!
I find your tutorials very helpful... thank you
Well if you unrack with the bar at eye level your increasing that distance the bar needs to travel to be at the starting position above your shoulders. your also not retracting your scalpels as your shrugging your shoulders up the bench. forcing you to unrack with your shoulders when the weight gets heavy. It’s a very common mistake even with couches.
Change my mind 😬
Totally in love with your cringey vibes. Also, great tutorial :)
Thanks for the Tips 😊
This was a great one - also cracked me the hell up! Loving Stronger By The Day!!!!
I totally enjoy your videos...it's like how I enjoy Whitney Simmons!!! Am I love that Chica!!! Just subscribed to your program!! Excited to see what you have in store for me...ready for awesomeness 😆😆😆
Best tutorial on YT ❤️
How does this modify for bench press with dumbbells? I have a shed gym that I share with.... you guessed it, lawn equipment. So I can't fit a barbell rack but I have some pretty great adjustable weighted dumbbells that go up to 90lbs each dumbbell.
The deadlift is the king of lifts!
Great video, loved it, you forgot about breathing tho, when to inhale or exhale during the lift.
I really loved this video and like that you explained head position!
This was so helpful! Thank you
Monday's= international chest and tricep day!! 😂 thanks Meg for the tips.
I just find it hard to change to what i was trained to believe was a really poor position. . . . But i will keep trying.
Very helpful, thanks sister.
Hi Meg I love u and ur videos thanks for the knowledge :')
Great video! Very helpful!👍🏽
Deadlifts is the KING