How to PROPERLY Bench Press for Growth (5 Easy Steps)
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- เผยแพร่เมื่อ 1 มิ.ย. 2024
- With proper bench press form, the bench is the GOAT of upper body exercises. Learn how to bench press properly and you’ll see massive gains in your chest, shoulders, and arms. But get your bench press technique wrong, and even if it doesn’t happen right away, you risk seriously injuring your shoulders and elbows to the point where you may never be able to barbell bench press again. But don’t worry, perfect bench form is actually quite simple. Learn how to bench press for chest growth in 5 steps.
The most important part to getting your bench press form right is with step 1, setup. To find the perfect grip width for you, lay down on the bench with your arms straight in front of you. Pull your elbows back until they make a 90 degree angle. Then, bring your elbows in towards your sides until your thumbs line up with your nipples. The distance between your hands is your ideal grip distance on the bar. Then, for a smooth unracking, position your body such that your eyes are directly under the barbell. And when you grab the bar, for the most secure grip, I’d recommend keeping your thumb around the bar. Finally, walk your feet back under your knees and plant them firmly into the ground.
Step 2: create whole body tension. Before you even consider unracking the bar, you need to activate various muscles that will help unlock your bench press strength and keep you stable as you lift. Use your quads to push your feet down into the ground and use your glutes to drive your knees out. Then, activate your lats by bringing your armpits down to your hips. You can imagine there was a band attached to the bar pulling it back as you try to pull it forward. Next, we want to create an arch in your upper back by thinking about opening up and extending your chest. Once you’ve set your arch, straighten your wrists by pointing your knuckles to the ceiling. Then, through your nose take a deep 360 breath into your abdomen, and brace your core.
Now, step 3: unracking. This is where most people lose all their tension and mess up their bench press technique before they’ve even started it. To avoid this, maintain your arch and stay tight, then push the bar up to get it off the rack. From there you want to use your lats to “pull” the bar into the starting position right above your shoulders. Then, re-engage your lats by thinking about bending the bar in half.
Step 4: descent. The most common mistake people make here with the barbell bench press has to do with the bar path. During a proper bench press the bar should not travel straight up and down. Instead, you’ll want to bring it down and slightly forwards. To do so, focus on pulling the bar down towards your lower chest, right around the level of your nipples. As you do this, avoid tucking your elbows too close into the body and also avoid the more common mistake of flaring them out to the sides. Instead, to maximize chest activation and minimize shoulder discomfort, keep them tucked at about a 45 to 70 degree angle away from your body. Now as for how deep to go, ideally, you want to touch your chest with the bar. But if your shoulders roll forward at the bottom (which can cause discomfort and potential injury), stop an inch or two above your chest or wherever is most comfortable. But once you do reach the bottom position, your forearms should not be bent inward or outward. If they are, try narrowing or widening your grip to get your elbows stacked directly under your wrists.
Step 5: ascent. Most people lose out on chest gains by letting the bar bounce off their chest. Instead, force your chest to work even harder by pausing here for half a second. But do NOT completely relax and let the bar simply sit on top of you. Keep the tension in your legs and upper back and feel your chest working to keep the bar stable. After the slight pause, use your quads to push your feet forward against the ground as if you were doing a leg extension, and then drive the bar up off your chest. Drive the bar back up towards your head so that from the side view, the bar travels in a slight arc. As you get to the top, keep your chest up by maintaining the arch in your upper back and squeeze your biceps into your armpits until your arms fully straighten over your shoulders. Exhale through pursed lips as you come to the top, take another deep breath in your stomach, brace, and then control the weight back down for another rep.
And ... congrats! You now know how to bench press for chest growth.
Found this useful? Click below for a step by step plan training plan that shows you how to properly train to maximize growth and minimize injury:
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Click below to subscribe for more videos: th-cam.com/users/jeremyethier...
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You're the only fitness TH-camr that doesn't make me feel like I need to become super jacked, and ya don't make the stuff feel overwhelming. The explanations are nice, im sciencey, so it's better than hearing "do it this way bc it's right". I think you're a dope person and you're the epitome of what a natural, healthy body can look like with concerted effort and education. Many thanks
Exactly what's in my mind...
Simp harder
@@SUPREMELEGEND yes zaddy
Thanks man, I appreciate it! This means a lot!
How can you know that he is natural?
The GOAT of Fitness TH-camrs.
Yesss
Amen
The absolute best 👌🏽. This man gives away so much valuable content.
@@traeco5904 lmao athlean x 💀💀🤣🤣🤣
@@sahilgoel1309 whats the problem?
As an intermediate lifter, I would say this is by FAR the best tutorial on the bench press I've seen
I love these no BS instruction videos, keep it up Jeremy!
bot
@@Ryan-jz5krI'm not a bot, want a proof? Light weight babyyy
@@Ryan-jz5kr Triggered! 😂
>no bs instructions
He literally specifies not once but twice the position your lips should be in when you breath in and out. It’s a good guide but hardly a no-bs guide
The barbell just falls on my stomach if I do it like he says.
The animations, the explanations, the examples, the content, the humor, he always finds a way to make it even better.
And u always comment this 😅
Which is true 👍
**Step 1: Setup**
- Use a relatively wider grip to maximize chest growth but not too wide to avoid injury.
- Find your ideal grip distance by lining up your thumbs with your lower chest.
- Position your body such that your eyes are directly under the bar and maintain a secure grip with your thumb around the bar.
- Walk your feet back under your knees and plant them firmly into the ground.
**Step 2: Whole Body Tension**
- Activate your lower body by pushing your feet down into the ground and dragging your knees out.
- Engage your lats and create a slight arch in your upper back to make the press more comfortable and recruit more chest fibers.
- Straighten your wrist, take a deep breath into your abdomen, and brace your core.
**Step 3: Unracking**
- Maintain the arch and stay tight, push the bar up to get it off the rack.
- Use your lats to pull the bar into the starting position above your shoulders.
- Re-engage your lats by thinking about bending the bar in half.
**Step 4: Descent**
- Pull the bar down actively using your back muscles towards your lower chest.
- Keep your elbows tucked at about a 45 to 70-degree angle away from your body, avoid letting them flare out or tuck in too close.
- Touch your chest with the bar if mobility allows, else stop an inch or two above the chest.
- Make sure your forearms are not bent inward or outward at the bottom position.
**Step 5: Ascent**
- Pause for half a second at the bottom, keeping tension in your legs and upper back.
- Use your quads to push your feet forward against the ground and then drive the bar up off your chest.
- Drive the bar up and backward off the chest to maximize chest activation.
- Keep the chest up by maintaining the arch in your upper back as you straighten your arms.
- Exhale through tight lips as you come to the top, then take another deep breath in your stomach, brace, and control the weight back down for another rep.
Thank you for this - it is a great help!!! :)
The comment I was looking for!
saved me from typing this out! Thanks
Omg thank you so much!!
Excellent 🎉
How about the editing of this video. Straight fire 🔥
The in-depth body, skeletal, muscle fibre highlights. Awesome!
Subscribed 💯
I cannot tell you how much am thankful to you for this video. Today was doing bench press and I could feel the pressure on my shoulder joints. After a few tries, I gave up rather than continuing the incorrect way- felt like I would injure myself. Then I found this video. Am going in confident of a better show tomorrow 😊🙏
Tried it today.. it was much better and I didn't feel pressure in shoulder joints as I had felt earlier. Thanks
@@Understanding_Footballthis is an epic story
I’ve been running into the same problem. Gonna try this form tomorrow, but your experience gives me confidence it’ll work out!
@@joshconner9080 best of luck mate 😊 been doing it for many months now.. helped me for sure.
I like how you say pull the bar down to your chest as opposed to letting gravity take over... i recently gained this insight when i was doing squats and the technique naturally translated to all my lifts including bench, i think this is the single most important lesson that needs to be learnt when it comes to weightlifting.
⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎊 l have something for you🎁🎉🎉
You are contracting you back muscles as the weight comes down.
@@donaldkasper8346 Yeah, and if you just let the bar sink down by itself then you're not.
@@fake10hourentertainment17 The bar is always sinking down by itself. Gravity.
@@donaldkasper8346😂
Thank you Jeremy. Your explanations are immensely helpful with their high levels of details visualized.
For others who may like a shortened summation of pointers within the procedure. Here's one take on it.
Push Feet Down - Arch the Back - Squeeze the Lats - Extend the Chest - Brace the Core - Long Inhalation - Straight Up Hold - Pull Down Chest Line - Touch Chest - Half Second - Elbows in Arrow - Elbows under Wrists - Upwards Backwards - Straight Up Hold - One Second - Repeat Motion.
I appreciate you putting out these videos and the way the editing is done. Very easy to understand with all the highlights in the muscles and zoom ins. I wish you the best in your TH-cam journey my friend
I've had shoulder pain when bench pressing. And it's most likely due to doing bench press wrong for a long time. After watching your videos I learned how to work around my shoulder pain and focus more on my chest. I wish I knew these tips before. My shoulder pain isn't 100% gone. But I'm learning how to minimize the pain by following your videos. You're the best!
try doing pull up bar hangs brah. It helps with shoulder pain. I was having the same issue with shoulder pains.
Just use dumbbels, not a barbell.
@@ma-bx1oy I’m having the same problem as him. I have this shoulder pain since last year ffs. Imma do what you said
Had the same issue, what helped me, before benching en between sets, I do cable rows, sort of supersets alternating bench and rows. These firmed up my shoulders, and the difference was directly noticeable
@@rombaft I will try this. thanks for the advice bruva.
Thank you Jeremy..i watched this video last night and had chest day today. Thanks to you I was able to have a correct form and could bench heavier and with more reps with almost no shoulder pain today. You are a lifesaver.
I’m a beginner and your videos mean a great real deal to me. I love how you even mention the mistakes that one might make and the cues to use have also helped me. Thankyou for what you do. Wishing you grace always ❤
I would also like to thank the visual team for a great work. The muscle demonstration has helped me understand dynamics of a body and due to that visualisation I’m able to make a better muscle mind connection.
After this video this was the most chest activation (so much less on shoulders and triceps) that I've ever felt in a workout. You're the best dude!!
I’ve been benching for a long time with no guidance other than other lifters. Never thought to look at a guide but man am I glad I did! This is excellent! Recently got a back yard half rack for squats bench etc and I’m very glad I found this
Your videos are the best Jeremy! I recommend to all my friends who have questions about various lifts. You explain it so well, especially with all the visuals. Keep it up my man!
⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎊 l have something for you🎁🎉🎉🎉
The "Overhead Press" would be a great addition to this series.
I know you made something similar already a while ago, but your step-by-step instructions are just phenomenal, and I would really appreciate it, especially as a beginner
Keep up the good work
The way you highlight areas of the body to pay attention to and draw lines of motion is so helpful. I used your squat video today to not feel so clueless at my first weight lifting class and the instructor complimented my form. Thanks for sharing your knowledge!
I AM ACTUALLY SURPRISED AS HOW HELPFUL AND TRUTHFUL YOU ARE. I THANK YOU JEREMY. YOU ARE GREAT KEEP IT UP.
You are always posting the exact video i need, keep up the amazing content
This editing is out of this world. On par with world class documentaries. Combined with the great knowledge and tips this is now one of my favorite fitness channels.
Thanks, proper form is everything. Benching heavy you can really get lost in your own head so its nice to actually hear these steps aloud.
Thank you, Jeremy!!!! This was the best explanation I've seen that highlighted everything I wanted to know about starting this exercise. I appreciate you!
Another common W from Jeremy thank you sir 🤝🏼 your efforts never go unnoticed
Really good at explaining your points. I really learned a lot from your videos.
My god, this is by far the most dedicated in explaining video i’ve ever watched. loved it
Thanks, all helpful techniques you’ve touched upon. I’ve recently switched to incline because I’ve plateaued. I hope this helps me improve. Thanks.
This how-to series is simply awesome! Short videos full of real data, what to do, what to avoid. can´t get any better.
⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎊 l have something for you🎁🎉
I always have problem with how to gripn the bar properly, this helps a whole lot. Thank you so much man
You got right to the point and included CGI of the muscles, motions, and bones used. Probably the best explanation I've ever seen!
You're the best fitness coach that I've seen on TH-cam, the easy explanation, edits and everything!!, thank you so much..I really appreciate 🙏
After over 2 months of bench pressing my weight has hardly gone up and my chest is still incredibly flat. I'll give these tips a try, this was a really in depth video that explained things all the others I watched didn't explain.
I really needed this. I had the misconception that I needed a straight bar path. Had a little shoulder pain after my workout yesterday
Awesome video ! Resolving a lot of my issues on this exercise ! Thanks mate
Cool video. Thank you for sharing.
U really are the best trainer and content creator in YT. I think I asked for bench press after watching the deadlift deep analysis, as I told you how I struggled to keep a constant form and grow weights as others also commented the same. Now, you listened and actually did it for us. Thank you!
⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎊 l have something for you🎁🎉
Strong production value on this one, Jeremy. Your video editor is brilliant.
(Also really good compilation of lifting cues here)
You hit every good point I've thought of when teaching someone about bench and so many more I haven't. Great video!
your videos are INSANE. Incredible level of edition my man! I appreciate your work.
Great information. I've always struggled with doing the bench press right. It always seemed to put my shoulder in a bind. This explains the set up process perfectly and it all makes sense. I can't wait to try it out.
Bring. Back. LAN parties.
Man you are the best fitness youtuber to watch before going to Gym! Amazing tips. Thanks to your guides i started working on myself and now even trying to gpw my own fitness channel because I feel like that's what I wanna do in life so thank you!
⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎊 l have something for you🎁🎉
Excellent! Among the best training advice👍
Very informative videos, thank you very much 🙌
Always found these painful on my elbows so switched to dumbbells. I now see that my form was probably wrong. I'll give them another try - great video.
Did it work?
The Best bench press explanation video I have ever seen. Good job Jeremy
⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎊 l have something for you🎁🎉🎉
I think what makes it so good is the intuitive visuals. Beginners often don't know the meaning of terms like "don't flare your elbows" or "brace your core" but his video visualizes it perfectly.
Thanks man, I needed some clear advice great explanation and to the point
Thank you so much, easy to understand and follow for the beginners like me 👍👍👍
Hands down the best bench instructional video ever made.
Hi Jeremy. I just met you at LAX. Thanks for everything you do to make lifting weights simple, fun and effective.
⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎊 l have something for you🎁🎉
@@JeremyEithierofficialhi. Looking forward to your ´gift’ Merci beaucoup monsieur !
Thank you so much for explaining such a detail and easy to digest info. A good awareness for everyone.
Thank you for such detailed explanation, it was very useful
You missed like one of the most important things which is retracting your scapula, which keeps your shoulders stronger and a lot safer, as well as maximizing drive into the bench. The arch in your back just naturally happens if you're retracting your scapula. This should be done after grabbing onto the bar but before un-racking it.
⤴️⤴️Thanks for watching and leaving a comment🎁! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎊🎁🎉🎉
Five Steps:
1. Setup (0:31)
2. Whole body tension (1:45)
3. Unracking (3:11)
4. Descent (3:38)
5. Ascent (6:04)
Thanks buddy
Crazy level, love your editing and the insight you're giving! Keep it up!
This channel is excellent. Straight to the facts and proper techniques.
Love the video. However, what happened to the ‘best exercises for each muscle group’ video series you were doing?
Miss those, too!!!
Been asking that for weeks. What happened?? I was tailoring my regimen around that series. :(
As a filmmaker and gym novice, I have the highest respect for the clarity and quality of presentation here
This only clip unlocks all of my questions for beginners. Thanks so much!!
Thank you for this. Satisfying to learn
These are great and have learned a lot! But would you be able to do more videos about what exercises are the best for certain muscle groups via Betty or otherwise? Have been tweaking my workouts based on what works best according to your videos and the gains I've made really show it!
⤴️⤴️Thanks for watching and leaving a comment🎁! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎊🎁🎉🎉
Well, I definitely wasn't doing this completely accurately, I'm sure my form was off. And I don't have a high enough thing to do those ones on. But I can assure you I'm definitely feeling it
THIS VIDEO. OMG I’ve been struggling bench press for the longest time, and you’ve pointed out ALL of the things I’m doing wrong. Once I fixed those issues, my bench press has been so good!
Awesome explanation. Thank you
I heard everything and nothing at the same time
Jesus Loves you all very much!!!! God Bless everyone!!!!
Jesús fue un profeta
@@mohamedabdelnaser3188atleast he preached love peace and sacrifice. And didn't kidnapped young child or beheaded people
@@rahulj8724 What is your evidence for this, you liar like Biden?
When American officials were asked about this matter, they did not have any evidence. They just said, “We heard.”
The real killers are you and America
and mohammerde was à liar and à pedophile
@@rahulj8724to be fair both are nonsense and the Bible doesn’t preach peace
Such a great content! The animation and sound effects are superb. My top favorite chest workout!
One of the best explained videos on the subject, thank you.
Thanks for sharing this information. It’s been very helpful to me.
Best exercise tutorials I've seen so far. Very well organized and with emphasis on the biomechanics of the movement. Safety first, gains later.
Thank you for this! Thank for explaining in details and showing us in the highlights 🙂 you are the only person I seen to do this! Please keep making these I will help promote this big time
Excellent vid!
Great video. Great form goes along way in keeping you safe. 😊😊
Very informative video, thanks for uploaded
Very thoroughly explained!
This video was very helpful thanks!
Wow great explanation so informative thank you!!
Your editing and explanations are the best! Keep it up🔥
i love your video.. super informative!
Best video on bench press BLESS
Probably the most informative bench press video I’ve ever seen .. kudos 👌🏼. I’ll be subscribing and watching more videos
That was awesome. Great video! I needed that!
today i was holding too wide and above my chest
saw this video and narrowed grip to shoulder width and lowered bar to come down wards when coming down
i was lifting double with no pain!!
Thanks Jeremy man!
A best video 100% I seen hundreds,great to the point.
One of the high level educational and informational video I have ever seen. Awesome work with graphical representation ❤❤❤
Thank you. Your form videos explain how to angle exercises with the bones, joints and muscle fibers for a safer workout. Thank you again.
Hi Jeremy! Please keep these awesome videos coming our friend!!!!😀👍👍👍
Hi Sir Jeremy thank u for your all good advice ,I’m applying to my workout ,it’s good affective thank u
Awesome breakdown! ❤
Great video mate. Thanks
YOU ARE AMAZING!! Thank you for this video!
Really great description 👍👍👍👏 thanks
Great tutorial! Thanks Jeremy!
Wow, really great vid! Thank you
Your videos are very helpful. Thanks a lot man 👍🏻
Thankyou for your work
Thank you!......very helpful!......clear lesson!.........much appreciated!!
The best bench press videos I've seen, great editing 👌🏽
This video is excellent!! answered all my doubts i had about the bench press
You’re the best, thanks, mine was already good, but this has made it on point