How To Get A Huge Bench Press with Perfect Technique
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- čas přidán 5. 06. 2024
- The series premier of Technique Tuesday! We're covering how to perform the bench press with proper technique to build maximum muscle and strength while avoiding injury.
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Watch more Technique Tuesday videos:
• Technique Tuesday
Filmed at Body and Soul Gym in Kelowna, BC - my favourite 24 hr gym in the Okanagan!
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SOURCES:
‣www.strengthandconditioningre...
‣www.researchgate.net/publicat...
‣www.jtsstrength.com/arching-i...
‣www.strongerbyscience.com/how...
If you're eager to learn more about proper technique, I recommend subscribing to the 3DMJ Lifting Library:
‣ www.3dmjvault.com/courses/lif...
MUSIC
‣ Epidemic Sound
Filmed and edited by me and Rashaun R 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
This is the best bench press explanation I've seen so far on CZcams
Have you seen the one of barbell logic
@@wiardbarthil7872 nope. I will check it out. Thanks
If you speak spanish check powerexplosive, not so cinematic as jeff but gives good advice
Me too
No
Why do you want my shoulders to be depressed, what did they ever do to you?
legit question
To save shoulders
Woooosh
@He-Man ! no u
wait till you have rotator cuff problems..
When he warms up with ur max lol
Weak
Warmup with 90kg including rod lol🤔😂😂😂
Robin Singh Chauhan u look like a scrub
@@dennisf5774 well looks can be deceiving
@@robinsinghchauhan1834 just fk yourself
2:16 thank you... you just fixed my bench press
Im not even lying when I say the moment I started implementing these micro changes to my bench my normal set felt tremendously easier. Amazing explanation, like I always knew what to do, arc your back, retract scapula, touch below the chest up and over, but the whole 45 degree elbow thing, leg drive, it all made sense. Thank you so much Jeff, 5’5 gang represent.
Hey how’s your progress now 3 years later
we need a 3 year progress update!
@@TrueBluw haha appreciate you guys! I think 3 years ago I wasnt even at 225 yet, now im around 286+! Keep working fellas
@@timmynguyen3797 🦾
@@timmynguyen3797 probably need to learn more about programming. I hit 315 in 1 year and 3 months. Bodyweight of 174 lbs
This worked beautifully literally went up 20 lbs on bench in a week. Never realized how much pressure I was putting on my shoulders either. Very little pain in the warm up and no pain in the sets with this technique.
there are 2 Jeffs that i obey
@Noah James Peattie what's up guys
here are 7 mistakes you are doing and 5 other mistakes and then 3 more mistakes and then 10 other mistakes, mistake mistake mistake
Same. 😂
except the other jeff uses more annoying click bait titles "why having bigger bench press is KILLING your gains!" and he talks too much and demonstrates too little, I get the feeling he likes the sound of his own voice too much.
@@reinforcer9000 first off he never had a title called why having a bigger bench press is killing your gains and second if your to stupid to understand what he's saying then thats on you and the reason why he talks so much is because hes explaining how to do it properly or why it's a better option in details
Thank you so much. By far the best quality bench breakdown video I've come across so far. It's definitely highlighted my errors!
except the arch part. That ain't no fuckin bench press
Clorox Bleach it’s better to arch when benching all these old people benching flat is probably gonna get them injured
@@spencercromarty414 old asses shouldn't be benching then
@@CloroxBleach-hi6jd The arch puts your shoulder in a safer and more efficient position. Obviously, I'm not a fan of the ridiculous powerlifting arches, but some form of arch should be implemented.
@@ethanricketts7791 agreed
7:19 I'm a 76 year old woman with moderate sag, just below nipple level for me is my belly button. Does that mean I should lower the bar to my belly button?
🤣🤣🤣
Jeff please help this old lady
Thats hot
Lolll
Lol
i would bench every single day if my spotter looked like this
@power lifting freak whatever it takes goddamn it!
Could be distracting
Only if she puts out afterwards.
Fucking pussy
yes
Just finished Week 3 Day 1 of your program, I was skeptical when it had me jumping to 82.5% of my 1rm for 4x6 on Bench, because it was a 20lbs increase over the previous week. But I actually did it! I can tell huge gains are coming from this bench specialization program! Thank you!
Did huge gains come after this?
I only started lifting a few months ago and am still doing only modest amounts (but hey, they’re big improvements for me so I don’t care) and I’m really excited to have stumbled upon your channel. Put into practice some stuff you’ve said over the last little while and already seeing the numbers going up so thanks a million for making this stuff super easy to understand while also talking to people on their level. A very difficult balance but you do it very well.
Just a perfect video.
Better than any other bench tutorial.
Just amazing how really every single part is mentioned and illustrated just perfectly.
Goddammn haven't been this excited for a youtube video in ages.
Tried the tips out and the results are amazing. Immediately, I could feel myself benching with authority and with practice on a few sets, there I was loading up an extra 10kg on the barbell.
As a bench press obsessed guy, this is now my favourite video. Good work Jeff, as allways
Hey Jeff, just wanted to say you create some incredible videos and content that is second to none. I've been following you for a couple years now and I always learn something from your content.
The reason for the long message is today is the first day my doctor has allowed me to start working out again. Had to take about 3 months off from getting t-boned on my motorcycle on September 13th. Fractured left foot in 5 places, fractured left hand in 3, rib contusions on left side and fractured hip. Only gained about 2 pounds keeping my calories around maintenance and protein about 1 gram per pound of BW.
I'm usually not one to write up long comments on CZcams but just wanted to let you know you inspired me to keep going when all went to hell on September 13th. I'm out of my wheel chair and should be walking in a few more weeks. Just light upper body stuff starting today but you have no idea how excited I am.
Keep doing what you do. Thanks.
been stuck at 180-190 Max. Did this tonight and immediately I was lifting 200lb. Could have probably went higher but I didnt have a spotter and didnt want to roll the weight off.
the quality of this video is the best I've ever seen. un real, props Jeff
Thanks Jeff. This is the most helpful and instructive video i have ever seen on the barbell bench press. Very helpful and thorough in your explanation of the important forms and techniques as well as the finer details for effectively executing heavier lifts. Kudos !!!
I literally clicked because I saw your Instagram story of you struggling to say nipple without laughing 😂😂😂
LOL I contemplated leaving in a blooper reel
You've helped me lose ~30 pounds over the last year due to your videos. Thank you so much.
Keep up the hard work buddy
@@apracity7672 Wow someone must hate their life.. Why u gotta spread hate like that? smh
@@shamel8807 Agreed!
@Jordan D I'm not worried about him.
No one can take my accomplishment away from me.
Apracity hypixel montage🤣🤣
This video changed how I benched and helped me get out of a bench press plateau, putting up bigger numbers in just a few weeks. Great video Jeff!
I depressed my shoulders and now all they wanna do is listen to My Chemical Romance all day
I am your shoulders
Very well done Jeff, too many videos like this are just a 3 minute vid that give you a few obvious tips and one demonstration. I’m glad fitness CZcams has a guy like you!
Jeff,
This is by far one of the best videos that you (and Rashaun) have created to this date. The imaginative process of the angles and elbow twists could not have been thoroughly explain as to your video had. Thank you for all your hard work. Your fans and myself shall continue to support you on your future endeavors!
Hey Jeff. Been using this video as my core technique video to watch before a big bench day and my bench has gone up by about 20 lbs already and my form feels WAY better
So after watching this video and focusing on my bar path I finally managed to break my plateau. Just by this technique I went from 1RM 90kg to 100kg (220lb).. for two reps!!!!
Feels so great, forever grateful for this advice and video. Cheers!
Best fitness channel on YT #GOAT 🙌
True that, no need to see any other video regarding bench
Wow that's a hell of a compliment!
Best support system on YT whoop whoop!
Completely agree, one of the very few YT channels where I sit through a whole video lol
2nd best to athleanX but definitely a goat. Nice spotter too!
1M soon. Jeff brings something new. 💯
Yep, broscience channels can't compete, this stuff actually helps guide your workouts in the right direction
B.c tumko yehee kaam h bss. .
Aise he apne desi channel valo ki gaand chatte ho...
He already has 1 mil dude
czcams.com/video/Cj1nSuyO12U/video.html
This aged well
Hey Jeff, I really enjoy your videos! They make me excited about going to the gym the next day and to take notice of these points; applying the science, and trying the techniques. Please accept my gratitude even though I'm new to the lifting arena. Let me say however, I've gained 1.947 lbs of muscle over 3 months and lost .028 lbs of fat (so, relatively no change for fat). Now I'm 145 lbs. My goal is 167 lbs (.05 lbs/week, hopefully muscle). I just started watching your videos about a week ago. I am really excited about getting some more gains. You're articulate and don't fuck around when presenting the facts. You're at this edge of human understanding the way the body works and how to apply that physically. I really like to see the application of science done well. That said, I think it would be interesting to hear a little bit about your personal life more. Well, I recall you have talked about your mom's cooking (chili) and some other educational goals; you also mentioned the work you put into your videos. Anyway, all I'm saying is, It's great stuff! Thanks!
Technique Tuesday’s is here‼️ Thanks Jeff‼️ SUPER STOKED FOR THIS SERIES‼️
Best thorough explanation i have ever seen. Thank you for your generosity. Take care.
Thank you for making this video. It's the only one that has helped me to implement proper technique and to break through plateaus I've been struggling with for over a year. I finally broke 300, and just hit 315 for my 1RM. I seriously can't thank you enough for making this video, it was a game-changer for me. Thank you!!!
I am impressed with how articulate you are in explaining proper bench technique. Well done, pleasure to listen.
Hey Jeff, I’m glad you thoroughly explained the difference between the powerlifting and bodybuilding way of benching. Thank you much!
Under tucking is how I hurt my shoulder and couldn’t do most pressing movements for months (after I got to 5 dips in a row unassisted 😪) and just started again. This is a great video, thank you
Yeah that's the worst thing
By far the best bench press technique video on CZcams I’ve come across! Love this Jeff keep them coming!
As a 3 year professor, I can say your videos are complete in info and really dedicated in didactic. Keep up the good work bruh
Be quiet
i dont think a professor would end a sentence off with "bruh"
Well looking forward for more from this series.
Thanks to your videos now i know i'm progressing in Bench because always thought that i need to put more weight to actually progress, didn't knew that reps count as progressive overload too. A lot of good info from you bro, thanks for doing it and dedicating so much time into it! :D
Jeff's are really taking over the fitness youtube... HOW MANY JEFF's HAVE YOU SUBSCRIBED?
lmao
White Falcon Jeff Cavaliere Jeff Seid Jeff Nippard and others
@@Zebskie bro i love watching Jeff others too
All Jeff's are buff
I'm never a fan of guys that are all roided out giving lifting advice. The guy could do the dumbest shit on the planet and still have good gaines :-P
Awesome video and very detailed as well here on youtube. I'm practically still beginner and fairly weak to say the least... because of this I injured my right shoulder last week unfortunately. I'm definitely going to rewatch this video multiple times considering that I fall in every common error that people make described at the end of the video. Hopefully I can improve my form in the upcoming weeks.
the best guide how to bench period, I have been looking trough numerous videos for benching technique, for quite some time just to get the most out of it. subscribed.
One cue for attaining this form is to imagine that there's a cat under your Lower back.
Such amazing, high quality content, Jeff. Thanks so much. I've learned a lot from you.
I've been lifting for a couple of years, but this was actually still useful! Thank you Jeff!
I've seen like 4 of these and love them all, PLEASE keep them going!
Wow. Been having some minor shoulder pain and realized I was doing all three of these things wrong. Super embarrassing for how long I have been lifting. All part of the process, thank you for the info Jeff.
Perfect timing as I start benching again after years 👏👏
One of the best tutorial video on benchpress and knowing you have no PT diploma it's amazing,you're so thorough about all I love watching your videos ( especially technique Tuesday) ;) Continue like this
Surprised I havent stumbled upon you before now. I love the in depth videos and the clean format. Great job.
Why is is that the best fitness CZcamsrs are both named Jeff?
because my name jeff
True Blue jeff seid is aids
You mean Jeff Isuf and JeffDestiny? ;)
Nick’s Hedgehog Fuck I forgot that bitch existed
Manuel Tumino Hell Yeah
Awesome channel Jeff! Please make a video on belly bloat. Its hard to eat right when bulking without having your belly extended. When we see big bellies many confuse with fat, its usually bloat/extended gut! GH may have contributed to that bodybuilder gut (as some say) but for non GH users id love to see a video on that and how to get a muscular body (and bulk), eat enough, drink gallons of water a day, while keeping a very small waist! Thanks!
vacuums in the morning my guy
Bro thank you so much you instantly upped my bench by like 10-20lbs, I was feeling a plateau and it was mostly because my incomplete leg drive was distracting me more helping me
one of your best so far in terms of structure/graphics and clarity... well done kiwi guy!
2:33 Thanks just learned a new way of arching my back. I really like this way and will start using this setup!
Thanks for all this hard work and detailed info as always! I especially appreciate the way you pause your videos with the animated arrows and cues. Maybe it is just me because I am a nooby at the gym, but it makes a huge difference. Thanks again!
Thanks for the proper technique Lifting. I really appreciate it and hope to see more videos like this. With me being a younger lifter I have always wondered if my form was correct. Will definitely be checking my form on chest day this week. 💯🙌
I love coming back to this video every couple months as a reference point! Thanks for this Jeff. So much value that you give everyone.
I recently started lifting again and realize I was doing this exercise wrong for years. Thanks!
Good comprehensive bench press video!
Ive always struggled with keeping my upper back squeezed together on the concentric part of the bench.
As a beginner I had so many questions about the bench press.... So many YT videos available on bench pressing, but this is the ONLY video (and your following vid) that has answered all my questions. 🥇
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.
No!
Holy shit. Amazing editing! Just wow
Welcome to Technique Tuesday!! Here are the timestamps! (I'll have them every week)
0:38 - Muscles Targeted and Bench Press Biomechanics
2:15 - Setting up the bench press (arch set up)
3:32 - How wide should you grip the bar?
4:55 - "Bodybuilding-only" bench press set up (modifications)
5:53 - How to execute the bench press (4 phases)
6:07 - Unracking the bar and bracing
6:45 - What to do with your elbows: Tuck or flare?
8:13 - How to break through the sticking point
9:24 - 3 Common Bench Press Errors
Always feel free to ask questions and disagree but also be sure check the resources in the description box. Since there is only so much I can cover in one TT video, I'll always have tons of supplemental reading material linked in there which will likely be able to answer any questions/concerns.
Also, please share any of the videos you find helpful with your friends and social media so we can make this THE go to spot for exercise technique videos on the internet. I want this series to be much more than just a "how to" series but really dig into the detail for every movement.
Finally, I am always open to suggestions that will improve the series moving forward. IF there was anything you liked or didn't like about the presentation or information here, please let me know!! I wish you all the best bench gains possible (oh yeah, check out my new program for that: jeffnippard.com/benchpress
Jeff Nippard can you do a vid on how to fix muscle imbalance/rehab after injury? I had surgery on my left hand and had to wear a brace that wouldn't allow any wrist flexion or extension for 8 weeks. Now that it's off, my left forearm and left hand grip strength is noticeably weaker and smaller. Can you do a vid on how to rehab after injury/fix imbalances? My goal is to regain strength in my left hand and hopefully get my arms to look more symmetric.
This is the most helpful video I have found on bench form to date. Do you have one on the other main lifts?
1:38 “Stonger” is better?
@@ulisesxavier1116 I noticed that asap
Awesome attitude.
Great and useful detail, I can tell you've got a science background - great explanations on cues too. Thanks!
I know others have said the same but Jeff.... “THE BEST Bench Press video I’ve seen!!!!” People think it’s probably one of the most straightforward exercises. I was always getting shoulder injuries or struggling to work out why I could do relatively strong arm, back leg workouts but not so much with my chest. Even when I was doing all the right stuff like arching my back and retracting my scapula. Your video goes into more detail and the proper technique. What’s also great is you weren’t showing off or trying to sell supplements!
This is THE best bench video in YT. Thanks, Jeffy
This video is awesome ("Science explained") this really help me too much and I learn something new about the technique.... Thank you for this video #Respect #IQ #Goat. -Bruno
I am getting back to benching after 2 years because of shoulder problems. This video made my new form at least 10 times better and the weights feel light.
I really appreciate the citation to primary source lit that you do over the course of your videos! It makes my science heart very happy!
0:43 The muscles targeted with each exercise
2:15 How to set up the exercise
5:59 How to execute the movement
9:29 Common errors
THANK YOU
A truly comprehensive video on the intricacies of the bench press...and as usual top notch production quality. Enjoying the channel it is entertaining, inspiring, and informative. 👍.
P.S. Have you given any more thought to pursuing your PhD? I believe you mentioned it somewhere on your bio but would be an interesting topic to hear about
I’m a 22 year old female, whose got a pretty extensive background in sports. I had several years of experience with ”supportive” weightlifting that I did to support my sport, but I just started taking the gym seriously and bought Jeff’s powerbuilding phase 1 and I’m blown away by the results. I couldn’t even use the standard bar for reps when I started, I think I was doing 12-13 kg for 6 reps and now I’m doing 25-27.5 in just 5 weeks. This technique video helped out so much, I previously had no clue where to keep my scapula and my form was all over the place with the dumbell press. Now I feel really good benching and I think it might be my strongest lift, I really love the progress I’ve made and love feeling strong! I know I have benched maybe 30-40 kg as a one rep max when I was a teenager and I have no clue how I did that, but now I’m feeling really confident I can do it again in a month or two! I’m even considering aiming for competive powerlifting in the future, all thanks to jeff. My deadlift has also gotten really good and I’m pretty much hitting all the top brackets in the female novice strength standard set made a video of, after just 5 weeks. Thanks Jeff!
Thank you for this, Jeff - very in depth and informative.
Everyone else on CZcams is as you say at 7:21 "Just Below Nippard Level"
Can you address how/if this applies to Incline Bench press? I do much more of this. Especially curious on the arc.
BigTurs yeah and decline
Pretty sure the arch is still essential so it targets your pecs more and places less stress on the shoulders and allows your lats to help as well, but I have heard that elbows don’t have to be as tucked as they are on flat bench. If you’re more worried about the arch, then yeah I’d say it’s always essential in any form of chest press if you want to optimise your results. Don’t take my word for it tho, do some research yourself and apply it to your workout
When you are this arched on the bench press, its basically a decline press. Insted of pushing foward as in the description, ur pushing down.
Josue Lafontaine what? Incline targets your higher pecs more, and youre not required such an extreme arch hence the bench being inclined
Very much appreciate the fact that you support your advice with referenced research.
This is an awesome video and going to be a great series.
Great idea Jeff :) keep up the great work!
I literally was looking for this last night !
When you were standing in 1:09 I recognised that I look pretty similair in the mirror (of course I mean the general structure/composition, you definitely have more muscle mass, because you're older and more experienced) - guess following your steps really leads to what you acomplished naturally. I appreciate both science approach and general practical guidelines - it's a hard work and I am really thinking of your cues every set I perform. Have a nice Christmas Jeff and keep going!
Wow Jeff, I subscribed to your channel about 1 or 2 years ago due to the quality of information but haven't been consuming much of your content for a while since I have been putting more focus on other areas of my life but brother the quality of the video, the angles, everything is WORLD CLASS level. Congratulations for delivering such a quality content, it is truly enjoyable watching your videos. You should be very very proud! Thank you for all the hard work!
10:52 imagine being so power efficient that your calves work on your bench
Automatic like before I even started the video, so pumped for this series!
As a chiro student, this is by far the best chest press video on CZcams, the anatomical terms are on point!
Excellent video Jeff, thank you for the knowledge. I look forward to more videos in this series! :D
Very helpful!
My technique apparently wasn't very good, today i added about 30lbs to my PR! Thanks for the helpful walkthrough
Fr my bench went from 175 to 200 in a month by doing 3x3 btw
Best vid by far, very methodical. No idea how I've only just seen this. Subbed.
Liking the shift into form and science. Seems like a lot of info is already out there on what to do but not how to do. You're smart for seeing this shift and adapting 🤙🏼
WTF!!! Always thought people arching their backs were doing it wrong!!! I know nothing lol
Great video mate, thanks!
Lol reminds me of when I thought my heels weren't supposed to be planted just because I saw a PT do bench with just his toes touching the ground. I tried it and I FAILED miserably lol.
I admire your self-awareness. Most people don't admit they bench wrong even If you show them evidence that arching is the way to bench.
@Demon King I do a small arch.....I agree.
@Demon King No but I had tight forarms on the back side. I trained my front side of the forarm and loosened the back. Now everything is normal again.
@Demon King definetly retract scapula
Notification squad where y'all at?:)
So excited to see the Technique Tuesday of the Front Squat as well as Pullup!! Nice Jeff!
Jeff, Thank you so much. This video really helped me learn the proper technique. I haven't flat benched in years. Just added about 20 lbs to my bench with these subtle changes... thank you again
9:17
Almost laughed there didn't ya Jeff
Everytime I watch these videos I always feel like a child when I attempt to lift 🥴 I can never remember everything said
Write it on your notes and review a min before you start benching
I just start powerlifting 23 weeks ago and bench is hardest. I have been doing this but for some reason last week i wasnt able to get it together so decided to research what did i change. My issue last week was my bar path on lift and my scapular depression. Very good video, excited to try again this week and get it together again! 😂
What a great time to live in thanks for the setup Jeff
You lost me at "bring your chest just below Nippard level"
I never go wider than stack width because I'm scared of my forearm breaking in half lol.