BEFORE YOU BENCH PRESS, Understand the Anatomy Behind it! (Incline, Decline, Close Grip, Wide, Form)
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Key Timestamps:
0:00 Intro
0:30 Overview
1:25 Why Understanding Bench Press Anatomy is Essential for All Weightlifters (3 Reasons)
3:33 Proper Bench Press Form (3 Keys)
7:51 Standard Bench Press Anatomy
16:30 How an Incline Position Changes Bench Press Anatomy
19:54 How a Decline Position Changes Bench Press Anatomy
22:13 How Wide-Grip & Close-Grip Variations Change Bench Press Anatomy
26:28 Intro to Hypertrophy Series Total Chest Program (Plus Free Trial!)
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(Video Summary)
In order for you to get the most out of the bench press and be able to effectively use it to build both size and strength and to avoid injuring yourself in the process, it’s essential that you have a comprehensive understanding of the anatomy behind the bench press, not only what muscles are being worked but exactly how and why they’re being worked.
If you have a deep understanding of the underlying anatomy, then you can decide what tweaks and modifications you want to make in order to shift the load and angles of resistance to pinpoint specific areas to work on. Finally if you understand the anatomy of the bench press, then if your goal is to be able to bench more weight, you’ll know exactly what muscles you need to strengthen and how to target them. Contrary to what many people believe, you don’t just get better at benching only by benching, you’ll be able to get stronger a lot faster if in addition to benching, you isolate and strengthen each of the muscles involved separately. Proper bench press form.
Now let’s see what happens to those muscles when you start changing up your form and positioning. Let’s first look at the incline bench press and decline bench press variations:
When you go from a standard to an incline press, you’ll work the upper chest, anterior deltoid, coracobrachialis, biceps and serratus anterior more, the triceps and anconeus the same, and the middle chest, lower chest, and pec minor less.
The major changes with the decline press are you’ll work the lower chest and pec minor more, the serratus anterior, triceps and anconeus the same again as long as you’re going down to the same degree of flexion, and then the middle chest, upper chest, anterior deltoid, coracobrachialis, biceps,
A close / narrow grip bench press variation will place more load on the flexors of the shoulder, while a wide grip will place more load on the horizontal adductors of the shoulder, and since we now know exactly what muscles are responsible for those movements, we can be more specific by looking at the differences between the two, and say that a wide grip will work the lower chest more than a close grip, and a close grip will work the biceps more than a wide grip will. A close grip will also work the anterior deltoid more than a wide grip will.
Using a close grip will place more load on the triceps and less on the chest, while a wide grip will place more load on the chest and less on the triceps, due to changes in the relative degrees of flexion that are required in the elbow and shoulder joints.
Massive upgrade in visualization, can tell this took a lot of work, keep up the great content DR💪🏼
Thank you my friend! I definitely consider this by far the best video I've made to date 👊
This is one of the greatest channels on YT, seriously. Please keep up the insanely high quality videos that you output, I always feel smarter after watching them.
Thank you my friend! 🙏
It wasn't too long ago that people were arguing over whether you could train upper and lower pecs vs the pec being 1 muscle. Fantastic seeing the knowledge progress in the bodybuilding community this will help out a ton of lifters.
Channel is on point with everything. Time stamps, anatomy visuals, a handsome and ripped doctor. Nothing more to ask for
🙏
Just when you thought there couldn't be any better videos about mechanics and working out. So glad I found this channel 🙏
Superbly done! Excellent content. I have learned more from this short video than I have over years of torturing my chest in the gym. The graphics are wonderful, and the visual is easy to understand. You are going to make a fine doctor in whatever field you pursue due to the extreme attention t detail just in your videos. Keep up the good work.
The most comprehensive discussion/explanation I have ever seen on TH-cam. I will be a subscriber for as long as you make videos like this. Many thanks.
Had shoulder surgery on my rotator last year. This video is so valuable. Thank you so much!
Came across your videos today - haven’t been able to train chest due to nerve impingement in my scalenes and too much tension in my neck, but after watching these and the positioning tips I was able to successfully do a full decline bench session with no aggravation and or shoulder pain. Thanks for all the hard work was so in depth 🤙
Ohh wow! I am studying to get re-certified as a Personal Trainer, and your channel today came into my feed!
I love anatomy, and am ecstatic that now I will know the anatomy of exercises!
Something I was going to look for, but now I have your videos!
I will be watching and re-watching whatever you have here, Michael!
The presentation, the quality of the videos is outstanding because it's visual and animated!
Big thumbs up!!👍
Very clear,simple and comprehensive explanation of the topic.Very helpful info.Keep up the good work Doc!
Wow ! lots of work . kudos . Also nice animations explaining what need to be understood. nicely done
Wow ! Amazing muscle-animations. Ant thank you for the content , this video is GOLD !
Excellent presentation, very well explained. Great work.
Just happen to come across your video. Thankfully I did....was at a Plato in chest. Put your advice into main workout....what a difference 😊
What a fabulous tutorial !! I thoroughly enjoyed watching it and will study this many more times over the coming days.
Do you plan on doing a similar exposé for the Overhead Press?
Presumably the best description on TH-cam for the muscles of the bench press
Best lifting weights video I’ve ever seen! I’ve been lifting weights for over 30 years. Excellent work!
This video is just brilliant! Thank you, Michael!
I could fill my personal notes on this subject on 90% by just watching this video, exploring mentioned muscles in Anatomy 3D Atlas and reading Wikipedia.
I really hope to find more of such videos on this channel.
Subscription 100%
Dr. Kamalu, you're doing people a world of good with your tutorials. Example, I returned to weight lifting after 20 years off. When I got on my home bench to do some presses, the bar and my body seemed to not be in the correct position. Everything looked and felt wrong. It felt more natural to lower the bar to the top of my chest, maybe that's the way I used to do it. I completely understand your point, and will make the necessary correction today. Thank you, you may have saved an old man from injury!
Great work on animations, very clear!
Great delivery of this info.
so much work and experience went into this.. awesome stuff
This is the most comprehensive, logical and science-based description of the bench press I have ever seen online, and I always believed that isolating and strengthening muscles results in a stronger compound movement using those muscles.
Thank you my friend - glad it helped! 🙏
Your analysis is not only extensive but also comprehensive!
I find it maybe the most professional & useful knowledge of how to fully develop the Chest!
The only drawback of this clip may be that there're many, many useful things, which I should take time (in terms of tens of minutes) to digest and integrate those precious things into one's training program.
Thank you so much for your great efforts!
This channel is a goldmine of quality content!
Thank you! Great name btw haha
Thank you Dr. This is absolute gold information. I am very glad you shared this knowledge with us and to do so with the best visuals I have seen. If this is how things were taught in school, I know I would have understood more and would have got better grades. Thank you.
Dr. Gains love to see more on kinesiology of the human body explain by you understanding of it applied to body building. Thanx you rock!
As always, excellent in-depth explanation and comprehensive understanding! Thank you for your video contents.💪🏾💪🏾
Thanks Brian! 🙏
Awesome stuff. Thanks for detailed animation and explanations!
Glad it was helpful!
Thank you, this is very informative and helpful
I changed the way I bench press, I was making a few mistakes with my back and the elbow angle. Thanks again for the great content it really helps a lot
Great to hear!
I’ve found a gem. I don’t know how I stumbled upon this channel but it’s like finding gold among a mountain of bronze
This is a very good channel. Thanks for the work!
One of the best video can clearly understand everything u told thanks alot sir
Awesome video! Been looking for stuff like this. I watch muscle and motion, but this is so much more. Thank you! I can't find the barbell vs dumbell chest press video you mentioned in this video. Link?
Looking good and great info. You won a subscriber. 🎉
This is THE way to learn how to lift weights.
Michael you are truly dedicated to giving sound information. Since I discovered you and listened in detail I realized this is the one place to learn weightlifting fit Fitness.
I'm sure if you want to Branch out spend the time you can train for track and field basketball football Etc.
I have read the bio on your site so I know in detail your background.👍
never seen such a detailed and best explanation 👏👏👏
Thank you for your work!
Brazil is learning alot With your vídeos!
Dr. Gains, Your instructional videos are truly outstanding. And, the animated depictions of the various exercises and their Biomechanics are excellent. I only humbly request that you replace the title of each great instructional video with the "BIOMECHANICS Of The Bench Press" instead of the, "Anatomy Of The Bench Press". Again, I Thank You for Your awesome, clear, and concise instructional videos, but I think the word, "Biomechanics" is more descriptively accurate of what You are generously teaching us.
Hey George - great suggestion! I agree that would be more accurate. The only counter-indication would be that SEO optimization favors the word "anatomy" (it's easier for people to find my video because they search for that more than for "biomechanics"). And anatomy is still a fair representation. But I'll still consider the change!
This is INCREDIBLE!!
wow these videos are perfect a lot of learning, thanks for your patience and lessoning
I think your way of explaining is very unique, congratulations
Thanks Chris - glad you liked it!
i really appreciate the information
Thank you for this. It shows a lot.
Clear and precise information thanks
this is sooooooo freaking welll made!! You are amazing!!
Great to hear - thank you! 🙏
Excellent, thanks!
🙏 very good explaination thanks
Great job !
Thankx bro, this is very informative
I can appreciate this video coming out of the gym using Free weights now benching at home is hitting different thanks bro
👊
Best compilation ever.
I wish I had this 9 yrs ago when I started to hit a gym.
Amazingly instructive video, big thanks.
Glad it was helpful!
Very beneficial. Just subscribed.
Love this series
Best bench press video I've seen so far ...
One of the best videos on this hellsite.
Great video after you get into the meat of the topic! Thank you.
Fantastic anatomical visuals! Fantastic content as usual sir.
🙏
Wauw! What a great presentation and info.
Thanks Dr.Gains
Awesome content!!!!!!!💪🏻💪🏻Need more videos so that the YT algorithm can place it higher
LOVE YOUR VIDEOS🙏🏻. Can you please make a video about hip dip and exercises that helps reduce the look of the dips?!
Thanks Priya! That's a great idea - if you can take a minute to submit that request here (www.dr-gains.com/content-requests-&-feedback) it'll go straight onto my to-do list! 👍
very informative video sir this video clear my all doubts
Great stuff!
I'm completely onest when I'm saying that the videos posted on this channel are the best ones you can find on this platform. (From experience and videos i have rewieved)
Thanks Mario! 🙏
Great information
So I try to stay as technical as I can on my incline press. I've noticed significant gains with a wide grip press. My chest is definitely showing gains. Not as strong but that's cool. Excellent video.
Now you know why! 👊
Great video thanks
Great video. I really like the chart at 25 minutes
Amazing very informative.
very good scientific explanation.interesting
Great work!
It helps a lot, keep on 💪
Thanks, will do!
Use this link to get a FREE 3-DAY TRIAL of my Hypertrophy Series Total Chest Program - the single best and most comprehensive science-based resistance training program on the market dedicated entirely to building all 6 regions of the chest! 👉 www.dr-gains.com/hypertrophy-total-chest-program-with-free-trial
ohhh man its best video i ever saw)))
💪🔥🔥🔥
If you are reading.....
Do know that I enjoy watching your videos..
They are exactly what I need... An understanding of what actually happens internally..
And you've given it the best .🔥
Thanks for the feedback my friend! Much appreciated 🙏
@@DrGains your welcome , hoping for more videos from you.❤️
Awesome content! Do a Squat with the Anatomy, best regards!
Thank you Dr
When do you do part 3 video forearm exercises?
It's coming! Still haven't had a chance to film the actual exercise yet. Stay tuned 👍
hello love the videos
When is comming part 3 of forearms
Or is done?
thanks!!!
It's coming! Still haven't had a chance to film the actual exercise yet. Stay tuned 👍
Damn you really took the visualization game to the next level.
When is part 3 of the forearm series coming out? Looking forward to it, and another great video. Thank you!
Also, can you do a free weight version of the triple pec failure combo video? I’ve just been doing it with resistance bands, and have been loving it. Thank you!
It's coming! Once I get a chance to film the exercise for it. As for the free weight version of the triple failure pec combo, it's already featured in my Hypertrophy Series Chest Program - which I'd highly recommend and you can check out here: dr-gains82028.ac-page.com/hypertrophy-chest-program 👊 Outside of that, feel free to add that and any other requests you have to my TH-cam "to-do list" via my content request form! www.dr-gains.com/content-requests-&-feedback
@@DrGains oh wow, that’s not as expensive as I thought, I’ll have to pick that up soon. ✊🏼
Interesting video!
One thing though, to my knowledge posterior tilt and upward rotation are two different ways of moving the scapula. I had a lot of shoulder issues so had to do some research and my problem was not enough upward rotation AND posterior tilting during some exercises.
Also happy you didn't preach the shoulders ''back and down'' cue that killed so much shoulders in the gym!
You are correct - great catch. I lump them together in this video because for one.. they both happen simultaneously in this case. And two, I try not to get TOO technical in these videos. But they are indeed distinct motions.
Michael has been working out his content creation muscle group, and gains we do see! Love your channel, don’t stop at the top Michael.
One comment doesn’t do this video justice. This video will be the gold standard for all bench press content on the internet. Couldn’t have been better Michael. Thank you!
Thanks Walid! Great to hear it's appreciated 🙏 Hope you can help me get there by sharing it with your friends as well! 👊
@walidabdelal
Re: ...the gold standard of Bench Press content
Besides Gold, are there Diamond, Platinum, Titanium, Silver standards?
Just for fun!
I cannot agree with you more when you said nobody else can/could do better than Dr. Gaina concerning the in-depth as well as comprehensive analysis of BENCH PRESS!
@@erauqscme The diamond standard is kept for until the muscles fiber video comes out ;)
Thank you for valuable info. Could you please prepare and share same info for legs and what should we who have lower back problems do instead of squad.
Great idea! Feel free to add it to my to-do list here: www.dr-gains.com/content-requests-&-feedback
You are the best
wow dude you really upped your game. this was dope
Thanks man! That was the goal 👊
@@DrGains had no idea I was doing push-ups wrong either. tried close low grip push-ups (the way you bench) and my shoulder already feels better.
Just a shout out. U the only one that is correct with regards to the back on the bench. ❤
This channel is awesome , it gives a lot of trusted information . Is there any video about how to train chest and back with mild Ac joint pain ? ( i can elevate my arm laterally passing the 90 degree and not feel pain , just a little bit of pressure on my Ac joint )
I have an entire 10-Stage program dedicated exclusively to exactly that - it's what I specialize in! Check it out here 👉 www.dr-gains.com/gwp-shoulder-program and shoot me an email at support@dr-gains.com for a discount code if interested 👍. Just know that without the proper training and intervention... weightlifting will only make your shoulder worse and worse.
@@DrGains I have bought it . Thank you
Great as usual, and directly transferable to push ups for us calisthenics purist weirdos. I'd just like to know the effect of the various hands positions we can take while pushing the floor instead of holding a bar.
That's a great topic - there's a huge variety of options with various benefits. Feel free to add it to my content request list if you have a minute! 👉 www.dr-gains.com/content-requests-&-feedback
As a new PT it's sometimes hard to remember all the information you read from the text books but this video and illustrations makes it so much easier for me to retain and explain to my clients
Definitely better than reading a text book eh? Haha glad to hear it. Also, I'm always looking for more PTs to join my Affiliate Partner Program. Shoot me an email at support@dr-gains for more info if you're interested! 👊
@@DrGains if we were to do a bench press with a wide grip, externally rotated shoulder, with the scapula retracted , pressing away from the midline (like horizontal abduction path) what muscles are primarily going to be involved?
You have made us all masters of gains without pains and hopefully i am speaking on behalf of all the fans when i claim that we ve made great progress thanks to you doc!!!
P.s as a reasonable person, who couldnt find some legit answers on the net concerning the question of the century, i was hoping you d shed some light on this mystery: how do i grow my arms? Do i need an arm day? Do i need a ton of compound exercises? Do i need to do the kamalu specials? Please help me doc🙏
Thank you my friend - that's great to hear! Unfortunately the answer to your question is extremely nuanced and can't be adequately addressed in a TH-cam comment haha. But I can tell you if you go through my Hypertrophy Series Total Shoulder Program (www.dr-gains.com/store) and the Hypertrophy Series Bicep, Tricep, and Forearm programs when they become available, your arms WILL grow! 💪
One of the best videos I’ve ever seen on the subject. One question I have, for the decline bench press. many videos show that you should keep your shoulders pinched together and not let them raise. I have noticed if I do that I have less shoulder pain. So I exaggerate pinching my shoulder blades together as well as ensuring that I don’t flare my elbows out. Thanks again for such a great video. By the way you mentioned you have a video doing dumbbell presses and you mentioned that it is safer than a bench press?
Thanks Larry! Glad it helped. Yes, in general you want to keep your scapulae retracted (shoulder blades pinched) with any press movement. However, it's not quite as important with the decline press, since there's not much flexion of the shoulder joint, so much less risk of impingement. But still better to just make that a habit. And the video on DB vs barbell presses is coming in the near future!
Btw, if you're dealing with chronic shoulder pain... you should seriously consider my Gains Without Pains Total Shoulder Program ( www.dr-gains.com/gwp-total-shoulder-program ). It can truly be life-changing - and a huge game-changer for muscle building. If you have had an official diagnosis by a healthcare provider within the last 20 years, I can also give you a significant discount if you participate in a research study on the program's effectiveness (it just entails a before & after survey). Shoot me an email at support@dr-gains.com if interested!
Great video! My question is how to do a proper bench press on a Smith Machine? My local gym only has 3 Smith Machines available for bench press, squats and deadlifts - no barbells. The Smith Machine only allows straight up a down movement, so should I use full range of motion on this machine?
Great video and sharing deatiled knowledge. Sadly it was the bench press that caused my major to tear off from my arm!!
Nice vid, as always. Can you please do a video on how to do squats properly to avoid knee pain and back pain?
Thanks Brian! It's on my to-do list.. feel free to also request it via my feedback form to help bump it up in priority! 👉 www.dr-gains.com/content-requests-&-feedback
Awesome
I had weak rotator from old injury,damaged again benching.Now i have elbows tucked,just means you have to cut the weight,but youll still reach your goals with no injury.
@Dr. Gains, Michael Kamalu, please teach us how to deadlift properly, I injured my lower back trying to follow what other TH-cam ,, coaching'' had told me to do and I am a bit scared to keep up with what I've learnt.
It's on my to-do list! If you have a minute to request it on my feedback form as well (link in video description) it'll help bump it up in priority, and I can notify you once it's published 👍. That's an absolutely essential lift to fully understand the anatomy of before trying anything heavy