Bench Press - Best Tips To INCREASE Your Bench (Without Injury!)
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- เผยแพร่เมื่อ 14 เม.ย. 2019
- Matt Wenning walks through proper bench technique. With in-depth insight on how to bring your bench to the next level while maintaining longevity.
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I bench with the same exact grip width. Since switching, I have zero shoulder pain. Ever.
Also coming out of the start position with straight locked arms saved me. Used to come off the rack and my elbows would be slightly bent.
All this was thanks to your videos over the years.
Same experience, Bench used to give me a lot of shoulder trouble, when I got used to benching with this grip I havent had bench irritating my shoulder once.
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I signed up for coaching at Wenning best move i made for lifting .
Thanks brother we try to provide elite service
Damn bench press seems so simple yet so complex if u dont have good set up it will be a big problem.
Thanks dude
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I could listen to the first part of this video a hundred times "The KING of all upper body exercises is the Bench Press" My feelings exactly!
Overhead press braw
@Thor Odinson Well the OHP would be first (me being the "tard" that says that) and guess what??? The pull up would be second. So suck them Apples Thor ✌😎
Thor Odinson overhead press is a way better judge of pressing strength
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Interesting I bench 600 and have done 415 seated military- please continue tho I’m interested 🤣
Excellent photographic perspective in this video. It really helps make the explanations effective. Thanks Matt Wenning!
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Great video, as always.
Great presentation, very well explained.
Excellent, thank you!
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Very, very informative. Thanks Matt!
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Great explanation! Thank you very much!
Please share!!!
Love the logical instruction and great viewing angles.
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One of the best benchpress videos out there! all the best points and given in a concise manner
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I've watched alot of bench videos. This video has a few things that the others don't. Helped me already. Thank you.
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Great video I was always hear about wider grip shorten the motion but for me closer works better
Matts has a long way to push that bar compared to some of those big benchers. That makes his strength that bit more impressive.
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What a great video. Straight to the point. Thnx
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Loving the content Matt
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Love the different camera angles while you're explaining. Makes for a better understanding. Leg drive too, I always forget that part. Thanks for another great video!
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Mark bell is off the team, here comes Matt !!! Great video keep them coming 👍🏽
Hahaha
Well explained , I struggled with the bench for a few months, but this video explains everything I was able to fix to make it feel better
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Just found your channel and am very impressed with your knowledge and presentation on strength training. Keep up the good work 👌
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Earlier when I used to have wide grip on benchpress... I felt it very badly on my shoulders and could barely lockout my top sets.... but in a closer grip like this , I can grind out my top sets with triceps power ❤️
All about bone mechanics
I can't say how happy when I hear you said "flare when bar touches the chest", I always thought I was doing something wrong because I felt the need to flare
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Great video from a true legend 💪
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Sharing the channel as much as I can big guy.
Good info
Best bench press video on TH-cam
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agree! i ant go wide grip, many are afraid of closer grips because of increased ROM but its worth it.
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I'm not sure if you been had them or not but I just realized the big homey got his own brand of sandles
Incredibly humble matt!
Yup! Big W! This was a Great instruction Video..I'm always looking for improvements especially for my bench.i promised my buddy I would do 350 he said he would be there unfortunately he went down in a Blackhawk 2 weeks after Iraq I saw his little note he gave me he said he'll be there I refocus the dedicate I added five extra pounds just for me 350 for him I accomplished it got it on video I thought I was done now I'm setting my goal a little higher I would get in these grooves 3:15 for five easy no struggling form perfect then COVID hit the fake one. So I'm back watching your videos trying to soak up everything that I heard from past videos I don't know if you remember I was the one a few years back asking you how much your bench was and if you made them all in house and you replied in I think you gave me a heart. Still I feel I missing something I think it's my mental focus but I'm staying the course taking step by step climbing little by little. February 8th I went to the gym did 3:15 for 3: paused the third rep I wasn't feeling 100%, I was feeling about 80 kind of la la focus but when I got under the bench I took it serious I never struggled for the fourth or the fifth rep and I don't go to failure trying to chase that last rep and stay safe throughout that I put 365 on there to see how it feel I pressed it off the rack but I didn't take it out front I rolled off to the squat rack put 355 and did a negative No shaking Lowéred the weight steady.. And I did two rep 5 seconds pin press... Then I did some forearm work and light dumbbell work for my delts then I finished off 250 for 10 reps with two positives at the end My goal right now is I want to do 365 with no struggle like when I did 355 I do have videos I was thinking of starting a TH-cam channel but I'm hesitant , I'm 60 I don't do drugs I don't smoke on rare occasions I might have one or two beers but very rarely I'm not much of a drinker I never was but I do want to thank you for your videos.. I can send you my videos by text but I don't want you to put out your number on a text but if you want to see him I'll be more than happy to send it to you so you can critique it I assure you my form and technique I think is pretty good after my lips I just don't throw the weight back on the rack I hold it and I return it the way I took it off the bench.. They call me Turtle/ G$I only listen to professionals like you/Luie Simmons.. thanks again for your video You got to earn it not with drugs not with a new generation milk and peanut butter jelly sandwiches lol..
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This is very helpful.
I always hear bring scapulas and shoulders in but never understood the full reason.
sometimes, especially when doing heavy weight, one side of my back will feel a pinch or piercing sensation on the upper back near the the scapula area while doing the press, I think this may be from a poor set up.
I’ve never used a super tight grip. I just tried it and it felt like I had less strength. I probably have to get used to it. I tend to get tennis elbow feeling so maybe a tight grip will change that
This is a great video..ty
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Just found this channel. Excellent content.
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Great content
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great video. I agree totally! My bench has kind of hit a plateau 15 pounds from my goal. This really reinforces what I know and needed to hear. It has helped rekindle the fire to change a few small things and get my goal at age 57. Thank you!
Kole Carter lol! This guy is sliding into the comments and making comments as if he’s 57 and trying to bench 185lbs. This fool is a monster that has bench press world records!! I’m shocked his channel hasn’t blown up. All jokes aside love your humbleness Kole. I look up to you!!
@@BadWolfMMANashville Very kind of you. Thanks for the compliments! Keep killing it brother!
World Champion Kole Carter
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@@WenningStrength you need to start watching this 59byear old guy repping 500lbs out raw and doing reps with 830lbs with a slingshot! Lol
Great video.
Can you do some explaining your favorite accessory work to assist with bench? Particularly top of the range?
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Video is "dialed in to perfection" !
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Ty sir ...
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Matt, can you make a video on how to warm up your lower body for squats and deadlifts? Similar to your warm up cluster for upper body? It has helped me a lot.
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Best instruction I've seen for barbell bench press thus far.
Doing good if you are over 50! 57 myself! Rock On!
@@kolecarterbenches 57 stone
@@thegreatguy6340 57 years old.
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Very informative, thanks!
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My back actually gets tight with this grip! I’m sticking with it!
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Great video! I feel like the bench press has a lot of cues and we could see a part two to this video ?
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Do you have a video or can you explain the difference between an RDL and straight leg deadlift. Which is better with a football emphasis. Thanks for everything!
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Good video
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Awesome awesome. Thank you. So much I feel stronger with a thumbless grip. But I don’t feel as secure. Any thing that can help?
before you take a full grip wedge the bar as deep into your palm as you can by applying pressure to the barbell with open hands, then close your grip tight as possible,
this should line it up over your wrist like a thumbless grip
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Thanks bud just barely getting into working out at 30 never too late though lol
Very true!!!
You need more suscribers, pure knowledge and education here. Not bullshit ebtertainment. Had no idea you were still posting videos!
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Hey Matt what total array of supplements would you suggest to someone? as of now I only have whey protein.
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Great video.. my only question is your thoughts on the suicide grip?
Thanks!
One slip and crunch! My cousin swore by the open grip until one meet it slipped and he broke his sternum and a few ribs. He was lucky it did not kill him with 465 on the bar. My thumbs have saved my ass many times with a big load. 2 cents from an old guy who benches heavy.
The name is all you need to know about the grip.
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leg drive with flip flops, the legend
585 x 3. In flops.
Hi,
when you press the bar upwards, do you use the elbows to drive/press the bar upwards or do you just push it up with your hands.
thanks
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Is bench press best for strength or mass training?
You recently made a really helpful video on lower back pain, could you please make a similar video on mid back pain and strength exercises.
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Yeahhhhhhh!!!!!
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Long term goal I would like to bench 225 for 50 reps. I can get up to 30 reps on a good day .today was about 25 reps. I know bring up the max helps but the indurance kick my but. Does my tri and shoulders need high reps. Need help on training cycle. Thanks I like all the videos
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I find myself loosening my shoulder blades when unracking the bar and I'm not sure what I'm doing wrong cause ik I can bench more and better if I don't loosen my shoulder blades
Damn I was looking for bench press tips that will give me injuries.
😂😂😂😂
Between MW and JM , even a 56 year old can learn something new.
Thank you sir glad to help!!
I disagree about the bar path. I had shoulder problems for years and it was due to lifting the bar straight. The key was to move the bar in a slight diagonal path, meaning that you start with the bar right above your shoulder joints (you should feel the weight pushing you down in the upper back), down to the chest by tucking the elbows - nipple line or slightly below- then back up to above your shoulder joints in a full extended lockout. There is a light rotation movement in the elbows and shoulders when going up then down and that movement creates the space for the shoulder joints to move freely. That's my experience.
Your shoulder problems most likely came from sub par arm strength
@@WenningStrength Thank you for your reply. In my case, it was a matter of one rep is totally pain free, the other one is not. I did think it was a strenght disparity but I declined benched 250 for reps without any problem prior to that, simply because mechanically, in that position, the joints do need to rotate to complete the movement. I applied that to the flat bench and as soon as I did that, I was totally pain free, in a click of the fingers. Plus, the bar velocity is enhanced. It really is that simple.
The problem is not about the technical , but in the benches. In commercial gyms benches are not leveled. When not leveled always when benching pulls to the right. Secondly is extremely difficult to set up your possession. During lifting chest folling down. Many many gym boys can't realise the issues I mentioned above and start to think bench press is not good exercise. If you train for mass you will never be really strong on the bench press , because of the hypertrophy.
Well brother I’d have to disagree. But good luck 💪
@@WenningStrength
I didn't expect to agree with me.
My comment is based on the practice , on the things I have seen in the gym for 28 years of non stop training. I forgot to mention my comment does not apply to gyms in America , but for these in Europe and UK and UK. Don't forget commercial gym are made of uneducated in bodybuilding people who don't want to invest money for good equipment. Fact. Another fact is extremely hard to see natural guy strong on the bench. If someone don't train for strength won't be strong on the bench. The lack is not good without supporting stuff 😉
And here I am thinking I got the Bench press Down 👌
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Would like to hear him in a gory debate with Jm Blakey
Yep would be good
Where can I get a chain storage rack like the one in the back ground?
I made it
Wenning Strength nice I’ll have to make one as well. Love the videos nothing but great info keep it up. Thank you for the reply
Now i heard the hand placement should be where your forearm is perperndicular to the floor.
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Matt is as strong as he is smart
Thx!
What if closer grip bench press bothers your shoulder more doe... 🤔
Then you're probably gripping too close. I would suggest widening your grip little by little until you can get comfortable at the narrowest grip possible
I’d have to assess you
I think you got a pinched nerve partner! Just found out a month ago and it was bothering me for years! Hope that helps!
Matt Wenning you mention just bending the elbow and straight line of press, however it kinda looks like a J curve line of pressing when you lower it and the bar touches at/below your sternum? So the question is; straight line or J curve?
I would ask if they are gripping narrow but still flairing the elbows. Just remember that just because it's narrow grip it doesn't mean that you have to go way in, you'll still hit the tris harder moving your hands in even just a hand width.
Second.!!
3:31 just realized the feet
I'm 80 kg 19 year old and my best is 135kg one rap i did it 2 days ago so i want to get 150, is it possible, sorry for bad english
STEP maker of course it’s possible you just have to Bench more like 3-4 times per week and focus to get stronger in your bench press weak points
Wrong!! Dude you would actually post that on my page ?
Yes first we must know weak points - then address stress levels and recovery ability - then we can start to piece together a plan
What’s wrong with me then??? I used to bench with my thumb where the kneeling starts like you said but I started benching wayyyy more when I widened my grip so my index finger is on the ring. I also started almost flaring my elbow because I started to grip it with the bar slightly diagonal on my palm. Should I just go back to how I used to bench?
I used to bench with my thumb on the power ring (I'm also 6'4") and I was stronger doing that, but every time I pulled or ripped my pec (6 times on either side over the course of a few years) I moved my grip in a finger length. Now I'm in to my pinky on the ring and I'm almost back to where I was... I haven't pulled anything since and my shoulders do feel better for it. I believe a big part of his point is that it's healthier and the longer you can go without injury, the more progress you can make.
Correct
the best bench press tips ive ever heard were from Kirill Sarychev teaching Hafthor Bjornsson.
I'd love to listen to that.
Sadly that vid is mostly russian
@@petrl9838 yeah but Kirill is speaking to Thor in English
First
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500 lb bench press while in SF!? Holy shit lol
# 3:08 You are screwed if your GYM DOES NOT have adjustable Bench Arms, only in a Great Made for Power lifting gym can you find good equipment, unless you have same exact person lifting Off the Bar for you each heavier lift, conclusion if you reach up and back to lift off bar ,You aint Pinching blades back with 300 #s on bar maybe not 225, be safe see if you can get free bench in a Power rack
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Long arms here my max width grip is comfortable for me
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The king of all upper body exercises is the deadlift
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My question is: What do you use to enhance your performance? Which anabolic?
Benched 545 natural. So that’s out the door 🤣🤣🤣
500 at 19 and only went to 525 by the age of 20.. The poor guy
Yea - sad to find someone with that much consistency- and discipline
Why on earth would you want it to go straight down and straight up. If you go straight down from over the shoulders you would have flair the elbows like a body builder
This really confuses me. So many people say to go in a j line sort of. I always do this to stop impingement? Should I do this technique I'm not to sure? It all seems confusing when loads of professionals are advocating different things.
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It’s not that hard you row the bar to where you would touch with your elbows at 45 degrees. He even explained this in the video.
I'm sorry Matt, but Mike O'Tren is not natty.
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Joaquin Phoenix has a brother, where happened to the brother?
What type of drugs are needed to get a 19 year old to 500 bench?
I did it drug free so no gear - benched 495 at 19
Kinda lost me at "king of all upper body exercises" right off the bat, dips and strict press hit a good bit more muscles (check the EKG) because you aren't laying down trying to isolate chest and tris.
Otherwise a good video with a lot of great info.
It's king because EVERYONE does it and EVERYONE knows it....I don't think he's saying it's the most important upper body exercise.
@@PreppinShootinLivin When you hear "king of exercises" you usually hear it concerning the squat because of the amount of muscles it utilizes and how it will essentially make you stronger all over.
I'm not going to call the bench an isolation exercise, but out of the "compounds" it's definitely the one that uses the least amount of muscles and offers the least "bang for your buck". It's not even king for chest.
nodnarb I don’t disagree, squats/dead’s/cleans are all fantastic. He did say upper body here though and like I said previously, I think he was just talking about that being due to how everyone’s knows the bench and does the bench...
Dips #1. Bench #2 IMO
@@soybean70 I agree fully, weighted dips changed my life. I was struggling on my pressing and chest development just doing bench variations.
If you haven't given them a go just yet and have access to a set of rings, give ring dips a try. It's a whole other animal!
man get outta here no help at all he just talk nothing
Yep that’s me 😂😂😂
Update6 months and I'm still loving this bench. th-cam.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.