The Fastest Way To Blow Up Your Bench Press (4 Science-Based Steps) + Sample Program
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- čas přidán 11. 06. 2024
- 4 simple strategies to blow up your bench press as fast as possible!
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▹ FREE sample bench program at 6:37
Watch my Bench Press Technique Tuesday video:
• How To Get A Huge Benc...
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When it comes to the bench press, there are 4 things you can start doing right away that will have an immediate impact on your max strength.
Step 1: Fix your bar path (the path the bar takes when viewed from the side).
To maximize strength on the bench press you should be pressing the bar BACK toward your face and then UP, not just straight up. This back and up technique will also strengthen the pecs more, since it emphasizes horizontal shoulder adduction over shoulder flexion at the toughest points in the press.
Data from Dr. Thomas McLaughlin found that while most benchers did correctly bring the bar down and slightly forward in a smooth arc on the descent, only elite level benchers drove the bar back and then up, whereas novice lifters tended to press the bar straight up first, and then slightly back.
Putting this into practice, I’d recommend filming your sets from the side to get a close look at your bar path… you can use an app like Iron Path or Dartfish to track this easily. If you’re pressing the bar straight up, make a conscious effort to press the bar back first, and then up. This might feel a bit awkward at first. You want to get to a point where it feels natural. I cue this by thinking about pushing the floor away from me while I simultaneously drive the bar back and up off my chest.
Step #2: Grip the Bar Wider
Wherever you’re currently gripping the bar, try gradually easing your grip out by about 1 finger’s width every workout over the next few weeks. Most of the world’s top benchers press with a max legal grip width, with the index fingers all the way out to the grip rings, although this may not be comfortable for everyone.
Tip #3: Bench Press More Often
The next step is to simply bench press more frequently. I think that benching 3 times per week will be the sweet spot for most people. For example, running with a set up like this, we would focus on hypertrophy on Day 1 with sets of 8 reps, power on day two with lighter speed work, and then strength work on day 3, with heavy sets of 5.
Monday: Bench 1 x 2 (RPE9), 2 x 8 (RPE7)
Wednesday: Bench 4 x 3 (RPE6) (press the bar explosively off the chest)
Friday: Pause bench 3 x 5 (2-second pause) (RPE8)
Step 4: Add Heavy Top Sets Before Volume Work
Top sets are a great way to get comfortable with lifting heavy weight on a regular basis which will improve confidence in your ability to lift heavier without frying your recovery. I’d recommending adding one heavy top set somewhere around 90 percent of your 1 rep max for 2 to 3 reps before backing off and doing your main work for that day. You only need to do this once a week, ideally before your lightest lifting day.
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SOURCES:
www.strongerbyscience.com/how...
www.strongerbyscience.com/ben...
www.ncbi.nlm.nih.gov/pubmed/2...
Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
Rashaun's CZcams:
‣ / @rashaunr5777
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - Zábava
my mans pronounciation is so accurate that every word of the subtitles matches the audio
@dafuqawew *whomst'd've
ben shapiro 🤣
😂😂😂
@dafuqawew "Jeff Nipple" lmao
I'm pretty sure Jeff has a girlfriend, if you think he's "your man", you're seriously delusional.
Jeff with the low-key flex on his free throws.
Literally came down to the comment section to say this, thank you for your service hahaha
he a hooper
Mans went to the park to film himself shooting free throws to make a point. Respect.
bruhhh it was a drone shot too!! lmaooo
The hitch in his shot is reducing his gains in shots made. He's only 5'5", and that hitch probably adds 0.2 sec to his shot, which makes it easier to block. A fluid motion would reduce the time a defender has to get a hand in the way.
He had to go look for an empty court to use the drone.. otherwise, dudes at the court are children when they see shit like that
@@garretnarjes782 k
I just hit 185lbs/84kg on the bench press for 2 reps. It's not a ton, but I'm pretty hype on it!! 😜 Also, Happy Birthday brother! 💪
Congrats mate!
Keep it up bro
EscapePlan Skateboarding pretty good mate my max 1 rep at the moment is 100kg
I just got 185x3 a few days ago. Hopefully I will come back to this by the end of the year and we both hit 225 for a few reps. Good luck keep grinding my man
Jacob Albertson ay same!! Let’s all have a goal of hitting 225 for a couple of reps by the end of the year
Yoo uploading this on my bday! A thumbs up or a comment would make a great bday gift! Appreciate the support as always guys! Here's to your next bench PR 🤜
Jeff Nippard happy birthday!
Happy birthday muscle bro
Happy birthday legend!
happy bday Jeff do you have any tip about vacuum?
happy birthday jeff!! your videos are awesome!
Did you really set up a drone at a basketball court just for that one example? thats some dedication
I thought it was done by a helicopter?
Space shuttle
Voyager 1
Ufo
Rocketship
Female weightlifter here! I've never truly focused on the bench press because, let's be honest, it's intimidating to some, haha. But I just scored a 100lb bench the other day following these tips, and I'm super stoked. It's not much in comparison to many lifters out there, but it's huge for me! Excited to keep going with it.
Lets goo!!
Good job, keep it up
its so op
Great to hear!!! keep it up, youre motivating other women to do bench press! :D
Did you switch to wide grip?
Update6 months and I'm still loving this bench. czcams.com/users/postUgkxo_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.
TL;DW
1. Fix your buhrr path
2. Wider grip on the buhrr
3. Bench press muhrr frequently
4. Add heavy top sets, uhrrrrrrr
5. Work huhrduhr
It's a Canadian thing 😂
@@brodiesandusky6236 East Canada thing.
Don't furgit
.5 Fuld yerself in half while pressing.
How often much hurr durr?
My man is arching to a point where i whould probably divide in two
Hi wiger twoads.
Hi wigger toes
Oh
YouR man?? Does this?? WhY r U gEy?
Jeegu Popli idiot
Watched this video right around when it came out a year ago. I've done nothing but focus on my form, and of course eating very well. Around that time I was benching 185x5 and that was super difficult. 215x1 was about my max. Just hit 255x1 about a week ago. and can rep 225x5 now.
1 year update: new one rep max is 285x1
Another progress report: 300lbs for 1 on bench. 255x5, 225 for 11.5 reps. I'm on track for 315lbs flat bench by years end. Since my last comment I've gone from 188lbs of body weight to about 194lbs while also chopping my percent body fat down. at 5.11" I'm 194lbs, with anywhere from as low as 10.4% body fat to 11.5%. I also recently exceeded 100lbs skeletal muscle mass for the first time (my gym offers in body tests which I take once per month.) I would like to see myself at 200lbs flat with the same percent body fat I have now. For a while I was plateaued, and then in June of this year I began taking creatine. Can't say whether it would work for everyone but I have noticed a massive difference in how I perform. That combined with a stronger diet has made me a much more powerful lifter. My squat this year has gone from 335lbs for 1 in April, to 405 as of just a few days ago (using leg wraps and belt).
I’ve been training for about 4months and finally hit 200lbs for 1 today, shooting for the 225x5 or even 8 in a couple months cheers
@@austinbottensek9878 Good work! Keep at it man.
Nice
Just hit 225 yesterday for 1 solid!!
Which of these 4 tips was the most beneficial to you?
Nobody:
Jeff: Bær
As a Norwegian: berries?
I’ve been waiting for this comment hahaha
Means berries in danish
Can’t do this in my local gym without ending up a meme
send me your picture when you doing this bench press i want new photo to make memes
The state of the world
Nobody ever became great in the comfort zone.
@@lilshoxx bench pressing is becoming great???
Lol
Step one is eat 5 kiwis as pre-workout incase y’all were wondering
Why kiwis?
@@dielit300 Would like to know that too
@@arburon03 get with the program guys
are golden kiwis acceptable? serious question
@@bryannguyen6836 yep
Tried this out, and I can definitely feel it in my pecs, and it's so much easier for my shoulders! I'm a little annoyed with myself for not knowing this, but I'm glad that Jeff showed me what I was doing wrong
Today I did 175kg bench press. Followed by 25 reps with 100kg. 40 years old. Bench press training every 9 days. 90kg body weight. 27 years on the gym.
Thats alot i weight 90 now and my bench is 110, when i was 95kgs my 1 rep max was 135. 28years old 195cm
Wtf dude 25 reps 100kg, you are a beast.
@@publiovirgilio2238 my personal best is 31 reps with 100kg after 185kg 1rep done in march 22. In my opinion doing 100 for reps is way easier after 1rep max is done .
Proper mate 👊🏾
@@Kinglobo and i am struggeling with hitting 1x bodyweight bench as my 1RM now is 25kg. I'm 14Y old, 160cm at a 40kg BW and 30 days in the gym. any tips...
We’re lucky to have somebody like you going through all the research and breaking it down for us. Thank you. I’m new to lifting so your videos really do clear things up. Thanks again.
Dont follow gin religiously . He tends to find what he wants in the research and make his own assumptions off of the data .
I was benching straight up and straight down. Injured my front delt and trap badly. 9 months out and it’s still sore. This video is very important. Thank you
Injuries are going to happen from time to time in the gym,its not always form that causes them.
@@RagingRider That's straight up saying that there is no way to prevent injuries. There are ways to prevent all injuries, even thought you're likely to experience a few in your lifetime.
@@laurikotivuori1585 i have torn the ligament in my front delt many years ago, it wasnt caused by form, it was by training too hard and not allowing myself to recover properly before doing it again. Injuries ARE going to happen, the best athletes in the world still experience them, while most can be avoided some cant as accidents happen, we're only human after all.
@@RagingRider gn
um iii imy
you
n
okay listen i don’t
j
@@nhattran6736 lol, do you want to try that again but in English?😂
Holy crap, this made a huge difference. I knew wide grip made my chest feel better and being worked on but the angle you bench is a HUGE improvement and it feels so much more natural. Thank you! My shoulders hurt less now
Dude bench press is always done with shoulder grip and if your shoulder hurts than either your form is incorrect or you dont make an arch in your back.
@@arslaanpasha3334Or the shoulders are in an uncomfortable position for him with a shoulder width grip? Have dropped a barbell on ur head or some shit you’re dumb
Scott Herman: BAHHHBELL
Jeff Nippard: Buhrbell
Scott Herman: AAAAAAAAAMZ
Jeff Nippard: Urrrms
Back urrch
Canadian eh
xD
Jeff Cavalier: Wrong
Practicing smrrt 5:50
Guys, this dude is uploading on his goddamn birthday, if that isn't dedication idk what is. Happy Birthday man. Have an amazing day and year ahead! :D
Good brother love you brother please view my movie and help me (s,u,b ) click you
He can create it prior and have his editor upload or just schedule it. At this point I'd be very surprised if Jeff doesn't pay someone to edit.
Same as everyone else you kiss ass.
hbd
@@destro1989 no it's him recording editing posting and hearting these comments he wrote his programs and books too this is his full time job as a bodybuilder youtube videos training resources programs and competitions
I hit my max of 225 bench today wish I had these tips before 😂❤
Any tips to help I’m going to pr on Sunday and I feel like I’m not gonna get it
@@taneenshinzay1235 Did you get it tho?
I got to 225 but dropped back down to 215 from not working out 4 days in a row
@@marcusmvpgoat1236 nah its prob just ur diet or sumthing
@@walmartsinatraa2395yeah prob just diet like i don’t have steady eating schedule so some days i bench 135 easily and the next day 115 is difficult 😂
The arc tip single-handedly changed the bench press for me. I've only started a month back but this is the first time I've ever felt my chest being worked. I am so grateful, thank you.
It's really kind of crazy how much proper form and technique will help you. Same goes for all exercises, but bench was one of the most noticeable for me
Damn you must’ve been feeling some pain in your shoulders sometimes
@@figgahh5823 Yeah I feel pain in my shoulders all the time. Not even just bench. I never feel my chest being worked
@@user-go2xi7zq5q even after seeing this video or?
@@figgahh5823 Nah I ain’t tried the tips yet
I watched this video a few months ago as a beginner female lifter. Had never benched before and was just learning how. Rapidly got from light dumbbells to the 45lb bar. Now able to bench 85lbs x 2; 75lbs x 8. Thanks Jeff!
Can't wait for the Free Throw science explained!
Sir please view my video and help me (s,u,b ) click you
The what?
Hey Jeff, I watched this video six months ago and I have been working on it and increased my bench from 265 to 300 this morning! Fixing the bar path and getting the correct back arch we’re huge for me. Thank you!!!
Hey mate if you need any help with bench just let me know. Trying to help people out as well as grow my channel. Have a good day mate - Australia
@Bryan Rutkowski wat. You're saying there should've been a more significant increase in that amount of time?
Take sustanon250 and bdol, you will got 500lbs in 3 months
This is probably the best work our video I've ever seen. My dude explained everything so clearly and backed every single point up.
Widening your grip really helps. I used to lift just outside shoulder width (pinky on line) then went all fingers out the line on bar. Felt more work on my pecs and got my bench up to 225 for 3. Amy chest feels bigger as well
How tall are you?
I thought u shouldn't do wide grip for bench press because increases shoulder injury, I thought the rule of thumb is to never flare ur elbows
Thanks again for the excellent technique advice videos. Since watching them I've gone from a decade of shoulder issues to benching as much as I've ever managed.
Looking forward to PB's soon!
6:33 Thank yo, thank you, thank you! I have long supported this theory through self-knowledge and I have had so many discussions with "professionals" about it that they dismiss it as nonsense. there is no need to focus on repetitions during an entire training phase of several weeks. it works great and even better to vary them from unit to unit.
Could you explain that method? I want to take advantage of it
@@user-ll9lt5cs7y same
the bar path was definitely something I did wrong and felt it was wrong all the time but never got to figure it out, thanks a lot for these tips can't stress enough how this is changing my bench
Thank you so much for this. For YEARS I've been through so much frustration after doing a set and feeling all the burn in my front delts and I could not figure out why. I guess it had to do with that "moment arm" and going straight up, so many videos teaching that way but none discussing the path of the bar going up. Thanks for this man
The burn in your front delts is also probably maybe you’re not retracting your shoulder blades and dropping your elbows? But yeah bar path is huge
It’s said that most have weak triceps and lats . We are quite shoulder dominant and that manifests itself bench pressing .
Get a big strong back and triceps to overrule the front delts dominance
The background music and your voice match so well that I never lose focus on your video!!!!
so true
Great comment, and I agree.
@@thewhat531its true tho
Agree this is what I see crossfucker do arching like there isn't a spine to lift 20 kg a side please .
I didn’t even notice the music because of the quality content and because the music isn’t obnoxious so yeah great!
wow, these comments are insanely idiotic. these are literally basic fundamental tips from a guy who benched 400 lbs, and there are scrawny kids benching 135 telling him that hes wrong lmao. cant help some people
You do know CZcams is full of keyboard lifters lol, I found this video very helpful, I may break my max 250lb bench someday with these tips
i can barely do 15 reps of 33...
Yea let me just arch my back so much where there’s only two inches from my chest and the bar a max out at 400 lbs
@@b4dm0ni
Everyone starts somewhere, just keep consistent.
@@joeydolan2435 wrong you probably don’t even lift
I do chest once a week. I have been stuck at my max forever. I always felt like that it was never enough if I wanted to increase my max especially because I don't even get chest muscle soreness. I will try 2 times now and use these tips. Maybe bump it up 3 if 2 is successful.
Look into Greg nuckols 3 day bench beginning I’m running it right now and I’m loving it’s it’s basically a 8 rep day 6 rep day and a 4 rep day and the last set is an amrap and the resualts from the amrap dictate if you go up in weight next week or not.
Probably create a little more of an arc in your back, retract your scapula more, and push your chest out more. Impossible not to feel the chest, even if you dont have it very developed yet.
@@MikeY-fd6wm I have enough of arc. I don't do a huge arc as I feel that is cheating and shortening the range of motion too much. Too much arc also feels more like I am making it more decline. I also feel like too widen of the grip is little bit cheating. I retract the scapula because I was told that in another video. Gonna try more work and changing the angle more upward like this guy in the video said. I am definitely more into bodybuilding than powerlifting but I would like to see chest improvement especially the upper chest. I got a pretty good lower chest and center line cut but the upper chest is a weakness for me. Not on par with my other body parts.
When I get plateaus like that I start training with different rep styles (explosive, eccentric focus, high rep, slow tempo, 1 RIR, failure, etc.). And go sometimes even 20-40lbs lighter. Essentially just focusing on control and stability. I’m sure you do this, but incline dumbbell bench press can also help with overcoming the strength plateau. I would also say to change your frequency/exercises around. Cheers 🥂
I workout a week per body group is just a maintenance schedule. Like in vacation or if you are feeling sick
Tried these tips yesterday, when you get used to pushing the bar back and up it gets so much more comfortable lifting heavy
I just hit a 215 pound bench, I have a goal of 300 pounds, ideally within the next 2 years. I haven't paid attention at all to form over the last year - this is super helpful.
That “moment arm” was stressing the tendon in my shoulder. Thanks for the tip.
If you need anymore help let me know. Of you could please look at my channel that would be great, and have a good day
I honestly appreciate the efforts you put into each videos. They help me greatly in my fitness journey.
Where has this video been my whole life?.... Much needed and much appreciated.
I just hit 225lbs/100kg for 5 reps the other day. It was my first ever attempt to lift two plates. This motivates me to push harder and blow up my bench press, thanks!
Happy Birthday Jeff!
Thanks Jeff for this amazing program. ;)
For now I have done 2 cycles of this 8 week program and the results are mindblowing for me. Started from 75kg(165lbs) and reached 87,5kg(193lbs) with first cycle. Second cycle took me to 95kg(209lbs). Only things that I changed in this program was using close grip bench instead normal bench press and I skipped lower body days because of my daily job. I have 6′2 183lbs ectomorph style body(small wrists, thin limbs), so my bench has been lacked my entire life. I am looking forward where 3rd cycle will took me. :)
Free content and way more informative than what I learnt back in school in PH
Cheers Jeff!
Today is gonne be my 100kg PR attempt, wanne hit it so bad before next year. My current PR was 85kg in June. This video will help me for sure, thanks Jeff!
Why is nobody ever at this gym
He might do videos after it closed(might be his). So it’s less distracting
You have to be shorter than 5.2'
Jeff is that physically massive that he takes up so much space. There’s just not enough room in any room for him and other person
@@rahern5424 the gym is called body and soul and it’s open 24 hours
Early or late-night grind. Usually, gyms are free of people at these timings.
This video has been the most helpful video I’ve watched on bench. Went from 175 for 2 to 185 for 5 in a matter of weeks.
You make great videos man, i’m taking notes on how to up my video quality. Thanks for inspiring and educating!
Happy birthday Jeff! Uploads are top quality !
Good brother love you Sir please view my video and help me (s,u,b ) click you
This video got me a bench PR while in a caloric deficit. Thank you
your voice is very soothing to the ears. Makes me actually pay attention to what you're saying great video .
this video is soo well done in terms of scenes, cutting, and all of that.
Not gonna lie I search this up after not hitting a new max after trying over and over, I used this and hit it, thanks man! ❤
Thank you for explaining this. It has always felt more "natural" for me to move the bar back towards my face when at the bottom and then up but it never seemed to be the right way but now I know that the natural way was right. Also, wide grip has made such a huge difference to my lift too.
This dude is repping my max like it’s nothing 🥲 I love that he backs all of this with science articles.
I love your videos. The effort you spend to prove your point in evidence of research. And how motivating and calming you are to guide us, including me (a hard-gainer). Respect and love ❤️👊🏻
1
Happy birthday Jeff!! Hope you have a great day!!! Keep killing it!!
Time to eat a gigantic kiwi cake topped with some freshly cut kiwis along with some more kiwis.
Happy birthday Jeff, stay the same🥝
My man u too watch him...
Sanjay Choudhary everyone doesss
Bhai tu har jagah dikh jaata hai tbh
Looks like Kiwis will become Jeff Nippard's facepulls
6 REASONS TO DO NOT BENCH, SQUAT OR DEADLIFT IN 2021!!! DONT MISS!!!czcams.com/video/UNxgDWId5dk/video.html
Excellent video, so many people not only bench but lift improperly over all. You never hear anyone talk about body mechanics. Probably the most important when lifting especially when lifting big. Great job
I’m just impressed he’s got a legit jumpshot too
Apparently, Jeff got a drone for his bday. Pretty cool shots of the free throws!
Damn, I gotta train more smert. I want to make sure that my erms and delts dont do more work by keeping the ber moving vertically
Why tf are you typing like you talk like a leprechaun?
@@greveeen he's imitating Geoff lol
@@greveeen you just called Jeff a leprechaun lol
😂😂😂😂
Can't I just get big and strong everywhere to make that irrelevant and just lift big because everything on me is big?
The best videos on lifting hands down. Delivery is superb
amazing tips! Jeff is one of the fitness GOATS on youtube.
Everybody: bar
Jeff nippard : barrghhhh
I’m not a body builder (just not my goal) so I am not going to use all of this, but the change in bar path immediately helped me with shoulder pain. Love the content!!
Really helpful video Jeff. I appreciate your thorough approach and all the clear visuals and concept illustrations. You are a natural teacher.
If you need any additional help with bench just ask, have done it for ages and I answer questions since my channel is still growing
Dude your channel is the best fitness channel on CZcams. Thanks for all you do Jeff.
*I was just about to have first bite of my cheat meal then this video comes. Now my dog is really thankful for that cheezy one*
Awesome info aside, you've really done an incredible job raising the production value of your videos. Good stuff!
Learning a lot from this guy. Intend to implement these things when i get back into town. Thanks for the vids!
Thank you Jeff for making these videos
I’m so happy for this guy. Has literally shown how you can blow the fuck up by consistently putting out helpful accurate information.
My goal is to bench 225 for 1 rep. The other day I hit 145 (my body weight) for 10 reps. I'm finally feeling pretty comfortable benching, even though I realize my weights are low compared to most.
Hopefully I can use some of this info to push through to my goal!
That’s a good base if you eat good you probably can hit it in a couple months!
@@Jsoccer1999 I'm now up to 225, now aiming for 240!!
Crane Nut ayyyye nice
You got this, hitting 225 is a feeling unlike anything else
@@mrdune5479 do you think I can hit 225 I rep 155 for 6 and my pr 4 months ago was 180 lbs.
At the moment, I have swopped the bench-press in favour of the push-up with body-straps. So its a bit different because your hands can move
freely. (Not just body-weight but some extra weights added). But I applied points 1 & 2 to this exercise and I could immediately feel a better activation on my pecs. Thanks Jeff.
Excellent presentation. Thank you.
I'm discovering your channel right now across a related video, im trainer on strength and gymnastics for the last 8 years and with this first video I can see how professional you work, congrats for the form and info, I think now I'm ready to spend hours watching all your content giving you some likes and feedbacks! Peace !
Please also mention which supplements to take, thanks
Jeff, I love your videos. One of your tips to increase my bench is to do it more often. Would this also apply to squats and deadlifts? It's probably a stupid question but I'm just wondering how often I should do these lifts because I keep hitting a plateau.
4 years late to this party, but had to take a minute to thank you for sharing this. I didn't start lifting until age 41. For 3 years I struggled to get my bench press above 200 lbs. 2 days ago, by following the techniques and form demonstrated in this video, not only did I break past 200 lbs, I hit 250 lbs. For me, this is incredible. Just a single rep, but it was a huge milestone for me. THANK YOU!
That first one is crazy and makes so much sense. I love this channel
Hi Jeff, I hope you can answer this for me: Shortening the range of motion makes a lot of sense for powerlifters who want to win their meets but is that really beneficial to us for the purpose of getting stronger and bigger? In almost all other lifting scenarios we tend to say that shortening the range of motion is a bad thing. There might be something I'm missing.
Also, happy birthday! Thanks for all the fantastic videos.
Josh Stead Good question
From a muscle building perspective there’s a trade off. Shortening the ROM slightly (all else equal bad for growth) will allow for more overload (all else equal good for growth). I personally think the slight reduction in ROM on the bench gives you so much more loading potential that it is net positive in this case. This is especially true if you simply include another exercise with a larger ROM such as a cable flye or DB press to compensate 👍🏼 that said, you should generally be seeking to maximize ROM, but in certain cases where a slight reduction gives a big pay off in load (arching in the bench press, using a sumo DL stance, etc.), shortening the ROM actually makes sense.
@@JeffNippard I think longevity should be taken into consideration. Think medium grip allows most of people to lift pain free whereas some lifters can not tolerate wide grip with their elbows
@@asdasd-jg1re This is my biggest concern I was going to comment on; I'd rather lose 5-10% gains in favor of lack of injury in the long run.
@@JeffNippard That does make sense, actually, thank you!
If I ever see someone setting up on the bench like that I’m gonna call the cops lmao
It's so cringe
Andrew Webber nah what’s cringe is idiots calling stuff cringe
Pridemizzle people cringing on other people cringing in cringe
@@jqdns13 people cringing on other people cringing on other people cringing
@@andrewwebber8207 we can do this all day my dude
Always good info Jeff. Really appreciate you.
Thanks for the sharing this video. 💪 Happy training
I hit 185 on bench with slightly improper form which was likely to injure me so I spent a bit of time working on my form and now I can only do 170. It’s hard on the mental but I would rather not have busted shoulders when I’m older so ig it’s worth it
Omg, I've been doing a vertical this whole time. Ima try this out tomorrow and see how it improves my bench.
Thanks for the tips! The bar path is really important, now that I know this I just feel a lot more in control under heavy loads
One of the best explanations of proper lift technique on CZcams Sir!!!🤔 Great video
FINALLY NOW I CAN ACTUALLY START MY SUNDAY
I am 6'6'' tall and have a 7' wingspan.
I try to grip the bar at a point where my arm is perpendicular to the the floor. However, This technique is consistent with pure powerlifting technique, so I am sticking to it. I have also translated these tips into the inclined bench press (both bar & dumbbells)
Super helpful and totally eliminated my shoulder pain while benching Thanks bro, you're whatever the opposite of a gains goblin is
Absolutely love your videos Jeff!
Jeff, thank you for making this video.
I'm 15 currently stuck at 135lb 1RM, I've been stuck on 135lb's for about 7 months and I haven't made any progress. I've only been working out for almost a year and a half and im already plateauing majorly on bench press, I'm eating up to 200g of protein per day, 3k+ calories, and high carbs to have more glycogen in my muscles. I've widened my grip enough to where im not limiting range of motion but getting a good good stretch on my pecs, and ive tried straight sets, pyramid sets, reverse pyramid sets, and I still haven't made progress. I train chest 2-3 times a week and I dont neglect other accessories for bench press too, I go hard on biceps, go hard on triceps, shoulders, and I even have rest weeks where I dont go to failure and stay at a 6-8rpe. What do I do? If I've been working out for like 20 years that would make sense I would see barely any progress, but I'm still on my first year, I'm only 15, 6 foot tall, 140lbs. I'm just lost. And I forgot to mention my form is good, i've recorded myself benching and it looked good though I will check my bar path from now on.
I have the answer. You're 140 pounds. Eat more. I'm 6'1 and have never weighed less than probably 180. If you already eat a healthy diet and aren't hungry enough to eat more, just eat a couple Oreos a day. This will put you in a slight surplus.
The information on the arc, plus the charts and the reference of Katzmier -- all together helped me a lot. I find that arc path a bit more "nerve wracking" but maybe it also increases my adrenaline. I do see how over time it will put more emphasis on chest- especially upper chest. And not make the shoulders rotate at the sticking point.
Always struggled with my bench. Always my week point. This video really helped and I added significant amount of weight after watching this 👍🏻 great channel
I love the advice and no nonsense approach of this channel
Happy birthday, Jeff 😍
Sir please view my video and help me (s,u,b ) click you
"Practice doesn't make perfect, perfect practice makes perfect "
Cant stand that saying. Mistakes are how you learn.
@@patrickhowell2502 Only if you fix those mistakes
Practice makes permanent, perfect practice makes perfect
Well said.
Awesome information Jeff! Thanks for this🤝
love your channel! so informative and backed with science!