This is an excellent showcase of tight form without excessive back arch that you’d see in a competition. Competitions are almost always exaggerated because it’s a sport and they’re trying to win. Training will never look as exaggerated
This does show that most do not know that when you lift weights you are supposed to back load everything which means at the time the arms extend your shoulders should be moving out like you are hugging yourself, and the pull in to the body is your shoulder blades and shoulders moving together behind you. She presses her feet into the floor so her body can work because of the bench height is to high. But if you can lay flat on the bench with your legs comfortable and relaxed at the sides of the bench then try this without the arch. Because this exercise is supposed to give your body structure strength for standing work that involves push and pull work. The bench press is a flat laying exercise that helped farmers change parts on their heavy machinery as they have to do it outside and in the field. So as a farmer would use the lift is how we are supposed to lift. She is short as far as laying down and the height of the bench being to high for her to lift comfortably. All lifts start with shoulder blades and as the shoulders move you turn your wrists and flex your biceps and the weight comes to you, and then push your shoulders out in front of you as if you are trying to hug yourself and the bar will begin to move all by itself as it does push your elbows together in the front and it will lift the bar for you. This shows that with the correct form you can increase weights as it is using all of your muscle in that group to move the weight. If you lift with your body there are no injuries but if you limb lift like pop culture teaches then your going to need surgeries.
I love this channel. I am a FUBAR and everything you have put out on this channel. It helps me lift without any pain. It is amazing what the human body can do even with so many serious issues with a body like mine.
Bench for hypertrophy purposes, yes. Powerlifters don't bench for hypertrophy but it doesn't make their form wrong, meaning there's a purpose for their huge arches
@@orange_kate yeah, you're correct. In powerlifting it's all about making the distance as short as possible. Only thing I hate about powerlifting, is the sleeves, bench shirts, etc. As a former powerlifter, I still feel like it's cheating to use sleeves and bench shirts and stuff. I feel like powerlifting should be 100% raw.
I've allways thought that about every single lift except maybe deadlift for wrist straps as real strength is raw and no one is going to wear around bench shirts sleeves, and other things, and the people who bench like 800 lb with all the dumb ahhh accessories, along with a crazy arch so they are benching 3 inches and the equipment is doing like 400 lb worth is dumb asl @@TOXIC-jq3ry
Wow, I always thought it was the opposite when it came to the breathing technique, ima give this a go during my chest session later and see how it works out for me.
I always think of air as my fuel for the exercise. Fill the tanks (breath in) and press the pedal to the metal. But this kind of fuel and the size of the tanks means it burns quick! Gotta refuel often. Also the full lungs gives my body the sense of having more stability and potential outward pressure.
It’s called the valsalva maneuver. It increases intra abdominal pressure in order to keep the torso rigid. Your pecs are attached to the sternum, if it moves because you’re breathing out, then you are compromising how much forces the muscles can constantly produce. Think stability
@@kozmo7 People are usually taught to inhale during the eccentric and exhale during the concentric and apply it to all lifts instead of inhaling and using it to brace the core for the heavy lifts.
Body builders focus on isolating chest muscles while benching but powerlifter try to engage as many muscles as possible. Body builders focus is to work the muscles, powerlifters aim is to lift maximum weight.
What about the over retraction and need for scapular-humeral rhythm where scap are mobile during the descent and press? Lots of vids saying that maximum retraction is only had at the bottom and full max retraction at the top makes it harder to lock out elbows.
The leg drive should lock your butt into place, which in turn supports the back and shoulders. You might also be arching too much or putting the stress of the bar on your back, it should be on the shoulders to pin them down
Huge back arch activate more that the chest altering the lift from a bench press to something else. It also, and mainly, shortens the range of motion making higher weight numbers easier to lift. Everyone can add 50 to 100 pounds to their bench if they use high arch seen by power lifters in competition. Everyone can move the bar 3 inches. They allow this cheating in competition to push higher numbers.
That's extra back arch isn't necessary for bodybuilding, but for powerlifting or weightlifting where they need to move the heaviest possible weight for one or two reps by decreasing the distance between the the bar and torso , for bodybuilding a slight arch is enough to target chest effectively for higher reps
I got headaches after I tried to hold my breath during leg workout specifically after doing squats ,leg press and during sumo squats . So, why did it happened and what's the correct way .
Don't hold your breath during exercises unless you're a powerlifter and training main 3. You got headaches because your brain needs a lot of oxigen and you're creating deficiency
nope.. it's perfect positioning. you're probably tucking like crazy because you were taught to bench based on technique suitable only for equipped lifters.
@@jedinxf7 Eh, no I don't "tuck like crazy". Everywhere I have looked for guidance on BP technique says don't flare elbows out to the side, principally because it compromises your shoulders. Nor do they say tuck in to your ribs (unless you're doing CG BP for triceps). Maybe her technique is OK for powerlifting comps, but I'll steer well clear.
elbow flaring is high risk high reward move. if you know very well what you're doing, it can work. My theory is that you should make your shoulders insanely strong to enable the use of elbow flaring - and still it's probably not worth doing (as an amateur), since the risk of shoulder injury is magnitudes bigger than with the safe technique.
How to bench press. period. there is no such thing as a “bench press for a powerlifter” this is the correct way to bench press. A retracted scapula protects your shoulders, and a slight arch in your thoracic spine will occur naturally from this. Leg drive is the correct way to perform the movement. If you unrack the bar with your hips and glutes off the bench, you can maintain upper back tightness.
There's no difference. This is the most safe and efficient position to bench press in, and doesn't diminish gains because of massive arching or whatever.
@@phillipwilliams7534 definitely. Also squat university is geared towards powerlifting and weightlifting not bodybuilding. There’s a difference like you said 👍🏾
I am NOT setting up like that. 1. Eyes under bar 2. Hand positioning 3. Pull Shoulder blades toward your butt 4. Feet wide and flat on the ground with knees slightly bent. That is a much better set up, you don’t need to look like a gremlin getting set up
retracting your scapula (literally step 1 to the bench press) instantly creates an arch in your back, if you have a perfectly flat back you aren't bench pressing
all exercise involve many parts of a muscle group. It’s also recommended to squeeze your butt during bench to give an extra boost and stability. Weak legs= weak chest
Leg drive does not work the legs. Your legs can't magically bring the bar off the chest, unless you press your butt upwards which you shouldn't. The weight of the bar wants to flatten your arch as you press, so you use leg drive to drive your back into the bench to counteract that.
please forget everything you've been told about "working muscles" by ignorant bros. focus on movements; if you lift safely and efficiently, the right muscles will be recruited in the right proportions, and they will grow.
There's no such thing, its more mental and stability aspect, imagine trying to lift a bench, you can stand on the opposite end you want to lift and lift that end and push it all you want but it won't pick up the other end
Seriously. I'm a woman in the Service. I've never seen a man do this in my 18 years in the Service. I literally saw this once by a senior Enlisted female for a weight lifting competition once in my career in 2018. It's 2022. WTF. Please explain in detail about this great stance. Cuz I'm still not sold.
It’s how to stay safe and efficient. If you don’t do this then you won’t be able to transfer as much force to the bar. The stability also protects the shoulders
@@boredphysicist correct form for lifting the max weight without having enough strength and then calling it some form of exercise, no thanks, i would rather gain the strength to pick that weight in comfortable position
@@comment__ You are only uncomfortable because you are weak. Bench with your back flat and your legs relaxed and you will damage your shoulder mobility and develop rounded shoulders
@@jakesimmonds5043 i mean if you have to look like a moron and do all this work just to setup then go ahead. In this video it isn't one of those silly back fold arches, but she stands on the bench and that's gross.
if you're doing bench presses for bodybuilding purposes please dont do it as this video says, this is a powerlifting style of bench press and its way more dangerous on your shoulders and also cuts the range of motion significantly therefore its not optimal for hypertrophy. check out Eugene Teo's video on bench press technique
Powerlifting styles are SAFER on the shoulders. Its about finding the technique to move the most weight safely, otherwise powerlifting couldn’t exist as they’d all have bad shoulders… but more often we see bodybuilders getting injured with the greater ROM (=more shoulder impingement) and going to failure
@@geraltofrivia4651 no they aren't, retracting your scapula is just enough for the shoulder safety, having an extreme arch in your back like the woman i the video is not optimal for hypertrophy or shoulder health. at the start of my lifting journey i used to bench more than my body weight with an extreme arch but then i develop problems in my shoulders and eventually got injured, but since i switched to the og bodybuilding style of benching (as shown in eugene teo's video which you've provided haven't watched yet) and also doing a lot of shoulder mobility and recovery work i am now able to bench pain free. instead of blindly arguing with me just watch the damn video i mentioned
She’s an absolute unit.
That’s a she?
@@mustafaahmad1755 you’re a he?
@@mustafaahmad1755 I'm sorry you feel emasculated
@@BaldKiwi117 jumping to conclusions that make no sense are we?
@@ArividerchiMagmuasue oh just like the person who assumed the lifter in the video was a man when it was clearly stated it was a woman?
Bench presses are just squats for the arms. Well played squat university.
Hell naw for squat you need some mobility.
@@marlon1be you need mobility for everything lol
Overhead presses are arm squats
The bench press is much much worse than the squat, lol
@@emanuelegaddi3545 Purely on weight sure. Getting the "perfect form" to decrease chances of injury? Much harder for squats
This is an excellent showcase of tight form without excessive back arch that you’d see in a competition. Competitions are almost always exaggerated because it’s a sport and they’re trying to win. Training will never look as exaggerated
Using the technique added 50lbs to my bench almost instantly!
Honestly one of the best videos I've ever seen.
This does show that most do not know that when you lift weights you are supposed to back load everything which means at the time the arms extend your shoulders should be moving out like you are hugging yourself, and the pull in to the body is your shoulder blades and shoulders moving together behind you. She presses her feet into the floor so her body can work because of the bench height is to high. But if you can lay flat on the bench with your legs comfortable and relaxed at the sides of the bench then try this without the arch. Because this exercise is supposed to give your body structure strength for standing work that involves push and pull work. The bench press is a flat laying exercise that helped farmers change parts on their heavy machinery as they have to do it outside and in the field. So as a farmer would use the lift is how we are supposed to lift. She is short as far as laying down and the height of the bench being to high for her to lift comfortably. All lifts start with shoulder blades and as the shoulders move you turn your wrists and flex your biceps and the weight comes to you, and then push your shoulders out in front of you as if you are trying to hug yourself and the bar will begin to move all by itself as it does push your elbows together in the front and it will lift the bar for you. This shows that with the correct form you can increase weights as it is using all of your muscle in that group to move the weight. If you lift with your body there are no injuries but if you limb lift like pop culture teaches then your going to need surgeries.
She's absolutely amazing 😲
I just hit six plates with this technique: a 2 1/2, 5, and 10 on each side. Feeling awesome.
This is really helpful, gonna use it today. Thanks!
I love this channel. I am a FUBAR and everything you have put out on this channel. It helps me lift without any pain. It is amazing what the human body can do even with so many serious issues with a body like mine.
And you see how they don’t have a huge arch this is an actual bench
Bench for hypertrophy purposes, yes. Powerlifters don't bench for hypertrophy but it doesn't make their form wrong, meaning there's a purpose for their huge arches
@@orange_kate and they are now removing the huge arches
@@orange_kate yeah, you're correct. In powerlifting it's all about making the distance as short as possible. Only thing I hate about powerlifting, is the sleeves, bench shirts, etc. As a former powerlifter, I still feel like it's cheating to use sleeves and bench shirts and stuff. I feel like powerlifting should be 100% raw.
I've allways thought that about every single lift except maybe deadlift for wrist straps as real strength is raw and no one is going to wear around bench shirts sleeves, and other things, and the people who bench like 800 lb with all the dumb ahhh accessories, along with a crazy arch so they are benching 3 inches and the equipment is doing like 400 lb worth is dumb asl @@TOXIC-jq3ry
@@TOXIC-jq3ry I mean knee sleeves are for safety issues as well
She is amazing!
I always forgot the first step, it helps me around 30% more performance.
Followed this to a t and no longer dealing with back or shoulder pain, I’ll be hitting two plates soon enough
I just hit two plates! A 5 on the left and a 5 on the right! Let me know when you catch up!
That bit to breathe in a little extra through the nose is interesting. Gonna give it a go later
Wow, I always thought it was the opposite when it came to the breathing technique, ima give this a go during my chest session later and see how it works out for me.
I always think of air as my fuel for the exercise. Fill the tanks (breath in) and press the pedal to the metal. But this kind of fuel and the size of the tanks means it burns quick! Gotta refuel often. Also the full lungs gives my body the sense of having more stability and potential outward pressure.
If you breathe while you’re doing the lift you’ll use tightness same for the squat and deadlift.
I’m curious, what was it that you thought? What did you mean by opposite?
No judgement, I train people so I am curious to know how they think
It’s called the valsalva maneuver. It increases intra abdominal pressure in order to keep the torso rigid. Your pecs are attached to the sternum, if it moves because you’re breathing out, then you are compromising how much forces the muscles can constantly produce. Think stability
@@kozmo7 People are usually taught to inhale during the eccentric and exhale during the concentric and apply it to all lifts instead of inhaling and using it to brace the core for the heavy lifts.
I'll have to check out the arch technique.
It's nice to see an accomplished lifter that benches with feet flat
Thanks🙏
Thanks
Thank you
Body builders focus on isolating chest muscles while benching but powerlifter try to engage as many muscles as possible.
Body builders focus is to work the muscles, powerlifters aim is to lift maximum weight.
But sometimes powerlifters go to far with stupid rom and stuff like sumo and massive arches
@@ggplayzgames255 agreed
Dammm I'm going to start using these tips
Very helpful
Your channel is litteraly gold !
This is very debatable
I definitely need to try that
What about the over retraction and need for scapular-humeral rhythm where scap are mobile during the descent and press? Lots of vids saying that maximum retraction is only had at the bottom and full max retraction at the top makes it harder to lock out elbows.
With all that back arch isn't it just a decline bench press at this point?
What if you’re short w tight hip flexors and trying to drive w the feet results in discomfort from excessive lumbar lordosis?
The leg drive should lock your butt into place, which in turn supports the back and shoulders. You might also be arching too much or putting the stress of the bar on your back, it should be on the shoulders to pin them down
🎖
Huge back arch activate more that the chest altering the lift from a bench press to something else. It also, and mainly, shortens the range of motion making higher weight numbers easier to lift. Everyone can add 50 to 100 pounds to their bench if they use high arch seen by power lifters in competition. Everyone can move the bar 3 inches. They allow this cheating in competition to push higher numbers.
best tutorial I've seen. better than mark rippetoes
That's extra back arch isn't necessary for bodybuilding, but for powerlifting or weightlifting where they need to move the heaviest possible weight for one or two reps by decreasing the distance between the the bar and torso , for bodybuilding a slight arch is enough to target chest effectively for higher reps
I never understood why people arched their back but now I do
nicee
Wait so if you’re doing like 8 reps, how many breaths should you take? You do multiple reps without taking another breath?
Felt difficult while pushing the weight of my chest??
Oh my childhood and adolescence..
😁😁
My shoulder still wants to explode
Solution for short people who can't have their whole feet on the floor?
Heeled lifting shoes or plates under your feet 👍
So what's supporting your arm if you're squeezing your scapula back like that?
Gee thanks.
Should this same approach be used for dumbbell presses?
Sure, everything except the leg drive
What if we're doing 10reps then do we have to hold the breath threw out the SET?
Very wide grip
I was told that my arms should be 45° to my body to not injur my shoulders but she has almost a 90° angle
if you know what you're doing, you can break the rules.
The lat suggestion is not good for people with asymmetrical mobility
You aren't allowed to put your feet on the bench in the IPF
I got headaches after I tried to hold my breath during leg workout specifically after doing squats ,leg press and during sumo squats .
So, why did it happened and what's the correct way .
Don't hold your breath during exercises unless you're a powerlifter and training main 3. You got headaches because your brain needs a lot of oxigen and you're creating deficiency
If you did repetitions, then you should release your breathe after each rep and perhaps take a few quick breathes before going to the next rep.
My left lower chest is different from right please help me 🥺
I’m just not doing all that.
Stay weak forever
@@yoeyyoey8937 th-cam.com/video/jkDIY2ZHIIQ/w-d-xo.html this you?
The bench press is to complicated first I’m told to tuck my elbows but she has here’s out!!! I’ll just continue doing push ups 😂
I can't drive with heels. I'm too short.
Put something underneath your feet and you will be able to reach!
Use plates under the heels or squat shoes
Your legs don't help anyway its for stability. Use blocks for your feet
how tall are you? im short myself and I literally have no problem doing it.
I know who she is & her achievements, but those elbows look far too flared out for good shoulder health - a least for us "normals"!
nope.. it's perfect positioning. you're probably tucking like crazy because you were taught to bench based on technique suitable only for equipped lifters.
@@jedinxf7 Eh, no I don't "tuck like crazy". Everywhere I have looked for guidance on BP technique says don't flare elbows out to the side, principally because it compromises your shoulders. Nor do they say tuck in to your ribs (unless you're doing CG BP for triceps). Maybe her technique is OK for powerlifting comps, but I'll steer well clear.
@@adammatheson3080 you're exactly right 👍
There’s no way that lady just did 315 is there!?
Might as well go do decline with that form 😂
Hip towards what?i dont hear clearly
The butt isnt touching, right?
Goddamn I can barely do 225😂
Re2pect
I have to politely disagree despite how incredibly strong she is. I’m ok school. Butt and back on bench. Feet flat to the floor.
Sorry you won't catch me cheating with that much high an arch
The form for bodybuilders is a bit different as you don’t arch your back as much.
Her grip is so wide.
"my mom can bench 315"
Ok
Her elbows flare out too much, that is very dangerous for someone with a different morphology who could experience severe shoulder injury
elbow flaring is high risk high reward move. if you know very well what you're doing, it can work. My theory is that you should make your shoulders insanely strong to enable the use of elbow flaring - and still it's probably not worth doing (as an amateur), since the risk of shoulder injury is magnitudes bigger than with the safe technique.
how to bench press for a powerlifter**
How to bench press. period. there is no such thing as a “bench press for a powerlifter” this is the correct way to bench press. A retracted scapula protects your shoulders, and a slight arch in your thoracic spine will occur naturally from this. Leg drive is the correct way to perform the movement.
If you unrack the bar with your hips and glutes off the bench, you can maintain upper back tightness.
There's no difference. This is the most safe and efficient position to bench press in, and doesn't diminish gains because of massive arching or whatever.
Right! Bench pressing for hypertrophy looks and feels completely different.
@@phillipwilliams7534 definitely. Also squat university is geared towards powerlifting and weightlifting not bodybuilding. There’s a difference like you said 👍🏾
This is the safe and effective way to do it
I am NOT setting up like that. 1. Eyes under bar 2. Hand positioning 3. Pull Shoulder blades toward your butt 4. Feet wide and flat on the ground with knees slightly bent. That is a much better set up, you don’t need to look like a gremlin getting set up
You describes what they did in the video
it’s called a flat bench for a reason, no hate to the lady, but arch is dumb and cheating
retracting your scapula (literally step 1 to the bench press) instantly creates an arch in your back, if you have a perfectly flat back you aren't bench pressing
But thats a girl
1. Dont listen to female powerlifters
why not
Isn't leg drive only for competition? I wanna work the chest not the legs which i destroyed in another workout
its a power leak thing
all exercise involve many parts of a muscle group. It’s also recommended to squeeze your butt during bench to give an extra boost and stability. Weak legs= weak chest
Leg drive does not work the legs. Your legs can't magically bring the bar off the chest, unless you press your butt upwards which you shouldn't. The weight of the bar wants to flatten your arch as you press, so you use leg drive to drive your back into the bench to counteract that.
please forget everything you've been told about "working muscles" by ignorant bros. focus on movements; if you lift safely and efficiently, the right muscles will be recruited in the right proportions, and they will grow.
There's no such thing, its more mental and stability aspect, imagine trying to lift a bench, you can stand on the opposite end you want to lift and lift that end and push it all you want but it won't pick up the other end
This is a joke .
Seriously. I'm a woman in the Service. I've never seen a man do this in my 18 years in the Service. I literally saw this once by a senior Enlisted female for a weight lifting competition once in my career in 2018. It's 2022. WTF. Please explain in detail about this great stance. Cuz I'm still not sold.
It’s how to stay safe and efficient. If you don’t do this then you won’t be able to transfer as much force to the bar. The stability also protects the shoulders
Sounds like a fantastic way to pass out.
Only if you drop the bar on your head
Guys if you have to do all this just to lift some weight, just agree that the weight is too much for ya.
it's not worth to lift like this
This is correct form, as in without this proper form you risk injury and imbalance
@@boredphysicist correct form for lifting the max weight without having enough strength and then calling it some form of exercise, no thanks, i would rather gain the strength to pick that weight in comfortable position
@@comment__ You are only uncomfortable because you are weak. Bench with your back flat and your legs relaxed and you will damage your shoulder mobility and develop rounded shoulders
What an incredibly stupid comment.
@@jakesimmonds5043 shut up
Bench press is pretty lame
Yea but that set up looks stupid.
Why?
Sounds interesting now I would like to know the opinion of the male world record holder 😅
They use the same principles.
Nothing magical about this setup. Try it out and tweak it for what works for you.
A powerlifter is the last person I’d take benching advice from cause there arches are just silly. If you need a massive setup you can’t truly do it
She isnt using a big arch, sounds like your a clown who doesnt know anything about lifting.
@@jakesimmonds5043 i mean if you have to look like a moron and do all this work just to setup then go ahead. In this video it isn't one of those silly back fold arches, but she stands on the bench and that's gross.
Isn't funny that If I decide to be woman.. I instantly become bench press record holder. (Assuming I'm not a troll)]
if you're doing bench presses for bodybuilding purposes please dont do it as this video says, this is a powerlifting style of bench press and its way more dangerous on your shoulders and also cuts the range of motion significantly therefore its not optimal for hypertrophy. check out Eugene Teo's video on bench press technique
Powerlifting styles are SAFER on the shoulders. Its about finding the technique to move the most weight safely, otherwise powerlifting couldn’t exist as they’d all have bad shoulders… but more often we see bodybuilders getting injured with the greater ROM (=more shoulder impingement) and going to failure
@@geraltofrivia4651 no they aren't, retracting your scapula is just enough for the shoulder safety, having an extreme arch in your back like the woman i the video is not optimal for hypertrophy or shoulder health. at the start of my lifting journey i used to bench more than my body weight with an extreme arch but then i develop problems in my shoulders and eventually got injured, but since i switched to the og bodybuilding style of benching (as shown in eugene teo's video which you've provided haven't watched yet) and also doing a lot of shoulder mobility and recovery work i am now able to bench pain free. instead of blindly arguing with me just watch the damn video i mentioned
@@yuuta4473 sorry but you don't know what you're talking about; the Witcher is correct on all points.
@@jedinxf7 no hes not, i bet you haven't watched the video too lol
i doubt you dyels even lift tbh
no thanks il just lay on the bench like its a bed with my feet flat on the floor and then do my reps. no back or ass flexing needed
Dat sum shit form. No rom.
Show me your world records brother.
She barely has an arch…literal clown behavior.
Minimal arch, great stability, and normal ROM. "Shit form"
@@克立张 luv you too son
Lol y so triggered? Funny people. Shit form.
@@onionman8160 yeah shit form. Glad you can read.
Is that a man or a chick?
Ok