Learning to Bench Press | The Starting Strength Method
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- เผยแพร่เมื่อ 27 ก.ย. 2024
- How to bench press as taught by Mark Rippetoe in Starting Strength: Basic Barbell Training. In this instructional video, you'll learn the correct positions and movement for the bench.
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Say what you want about Rip, his methods on the various lifts work. I just wish I knew these things back in my younger years before the multiple injuries I gave myself from lifting wrong. Form and technique are everything.
Ok, I will
Rip, is pink and FAT!!😂😂
But, really I’ve used his program to get some decent numbers
510,405,320,200.
Thanks Starting Strength!!
Love the podcast and videos!!!!!
I’ve been waiting for you to complete this series ever since the how to squat video. Thank you milk man.
Great, now I realize I’ve never done one legit rep in my life.
Hahaha. Nice, heretic. :P
Same, wish I had seen this video in 2004 😂
Yikes pal
Same bruh
Your not alone buddy
This is a very good instructional video. Thanks to all the folks at SS
this is a really good channel to keep it simple. As a personal trainer struggling sometimes to queue clients i really appreciate your videos!
I’m here everyday until I can do the big 3 movements the best possible! Really love this channel!
I love these HowTo video from you. So comprehensive!!
I am just wondering why not showing using the power cage and the pins for the safety these can provide.
Watch the first 30 sec again
@@avidsensei Yep, I somehow missed that. Thanks!!
I love this short and simpe tutorial!
0:43 Shots fired, lmao
EXCELLENT video! Appreciate the multiple camera angles!
That looks like a comfortable bench.
you know it is serious when you are bench pressing on a wooden bench
No training/lifting for years. As an 80 year old male with Parkinson's/balance issues trying to figure where I should start, free weights vs machines?
Really good pointers, thanks!! 👊
I lower bar half inch below my chest for me keeps shoulders more protected
I need that bench specs. I want to DIY the bench for my home gym.
@Consoom media and lie wow. Thx!
It's in the SS book. All mechanical drawings
@@gbward2978 ssbook
Very clear instruction, thank you
Thank y'all. I needed that knowledge so much
Thank you for this video!
These videos are golden. Keep it up.
I hold mines to the second line on the bar pinky on the last lines gives more chest than tricepts
I feel like with higher weight levels having the bar touch your chest could lead to either an injury or as a tool for a bouncing effect. I see having the bar less than a centimeter from the chest as a better method due to not having a bounce effect or the risk of a large load of weight pressing down on the chest. There’s not really any muscle that is worked on the chest on the last centimeter between right above chest and on the chest.
00:52 Grip width 22-24 inches between index fingers
I am really struggling with getting the bar back up to my eye line. It just wants to go straight up. It also doesn’t help that my basement is oddly shaped and I can’t line up the bar with any natural lines of the ceiling.
What is the right movement is it an up-down movement or is it a forward-down motion and an upward-back motion
Thanks, this was very helpful.
Best bench press tutorials
Question - when benching heavy weight, won’t setting up so far down cause too much tension on the shoulder joint when unracking from the pins?
I love Rippetoe and SS like crazy, but you're absolutely right here. I impinged my left shoulder when racking after a heavy work set. I think depending on your anthropometry and the type of rack itself it may be more beneficial to have the bar slightly below your eyeline, roughly where your nose is.
I know he says you dont need a spotter, but if your gonna unrack the way he tells you to, you need a spotter to unrack from that position
A spotter is essential when placing the bar this way, in order to help you bring it over your shoulders.
@@McCawidule isn't impingement impossible to occur if your scapulae are correctly abducted and retracted?
i cant figure out why. not necessary to get away from the hooks so why?
Do you have video learning to incline and decline bench press?
There's no incline/decline bench press in the SS program. Squat, bench, deadlift, o.h. press. Later on, cleans and chins.
Any tips on how to prevent losing the upper back contraction? I have one arm that seems to always roll forward during pressing
This exact situation has been happening to me for a while. I'm currently correcting it. The way to do it is by strengthening your upper back muscles. I noticed that the weakness in my upper back was the culprit when I realized how hard it was to maintain and force the contraction to the scapulas.
Me too on my left side I feel like I have a lat and a shoulder and nothing inbetween, just In general I cant feel anything there with mind
@@angrahell pretend that you're trying to put your shoulder blades into your back pockets. Squeeze then together like what's shown in the video, but also try to squeeze them down towards your butt, like the exact opposite of a shrug. Instead of using your traps to lift your scapula, use your lats to pull them down towards your ass.
THANK YOU!
What about a pause on the chest?
Ilan Chernyak yeah I prefer a pause, feels like I’m building better raw strength then just bouncing and using a bunch of stretch reflex.
Not needed for training, doesn't really add anything
@@maximusstrength157 it takes out the momentum and makes it much harder. It's a technique you can add to become stronger at the bottom portion of the lift.
@@18yearoldconservativefromc60 There is no bouncing in this technique. The bench press is made with a "touch and go". If someone makes it with the bounce, then that is considered "cheating", for the purposes stated in the book. As Max Dumas said, the pause doesn't add anything and you will end up benching less weight.
JRussoC benching less weight yes, but you also better train the bottom portion of the lift/off the chest strength. Also the fact you’re using less weight makes it easier on the CNS so you actually get a better stimulus to fatigue ratio and you could argue it’s safer compared to the t&g style. Also it’s required for powerlifters and even if you aren’t a powerlifter it still has its place as a horizontal press that can be rotated into any athletes regimen.
Thank you
Row tutorial next?
th-cam.com/video/6JVSjte9F-M/w-d-xo.html Here
What's the reason we should be far enough down on the bench so that our eyes focus on the downside of the bar? It feels easier to me to take the bar out of the rack when I am further up on the bench, so that the bar is further down, a little closer to my chest. Am I being unsafe by doing this?
So you don't hit the hooks while you're benching.
I always feel like if I go too far out from the hooks the heavier it gets, especially if you don’t have someone to help lift the bar out it gets kind of sketchy having alll that weight up towards your face lol
@@startingstrength I found out the same thing. If I don't scoot down so when my eyes are looking straight up at the bar, I end up hitting the hooks. I thought this was just me till I watched your video.
Not at all arguing with the set up, but I do have a question. If we want to use the most weight over the longest range of movement, doesn't arching your back remove some of the range of motion. I get it for competitions, but wouldn't it be better to do it with just a natural arch rather than the exaggerated one for training? Or does doing the exaggerated arch allow you to do a significant amount more weight that its benefits outweigh using the longer range of motion?
Arching puts you into thoracic extension and puts your pressing in a more decline type angle. You can decline press more weight than you can with a straight bar path.
@@josephmoore977 I understand that. Essentially we are choosing to use the greater weight vs the greater range of motion because the weight is more useful than the ROM?
@@d13bowman80 Time under tension and maximum effective ROM is more for hypertrophy. Strength/power is about using the most muscle mass/groups possible in moving the maximum amount of weight explosively against gravity.
I believe it's better for your shoulder if you do the arching. Less chance of getting shoulder impengment.
I don't bench but want to and want to know what my max is, but don't know how to ask for a spotter
any tips on how to set the height of the bar/cups? I can't seem to find any tutorials explaining that. Thanks in advance
You want it to be almost as high as your locked out position. That way, on your final rep, you can send the bar backwards until you feel it make contact with the vertical part of the rack, and then when you unlock your arms, you only have to control the bar’s descent for an inch or two, guiding it down the vertical line of the rack until it’s safely cradled.
If the rack is set too high, you’ll have to do an extra push at the end of a set to get the bar back in place. It’s easy to miss that if you’re tired, so better to have them too low than too high. Too low will probably put extra stress on your elbows because you’ll be easing the bar down without help from your back muscles, but at least you know you won’t drop the bar on your neck or face.
I believe there’s a diagram in the starting strength book, which is a wonderful reference.
Thanks Brian. That explanation just made it all click for me. I saw the diagram in the book but maybe just needed an alternate method of explanation. Thanks man!
That bench looks comfy
Realthinx you spelled lucky wrong
just like prison
nothing comfier than a wooden head-rest.
Wooden bench? Damn, that's hardcore.
Steel is the next level
Yes. But good luck setting your upper back and not have it slide all over. Best value in benches has to be the Rep Fitness FB5000 with the fat pad.
its a hardcore gym
My left shoulder pain came back every time i did bench press. So i stop bench press altogether. Can I substitute overhead press in 3x5 program?
Bench press is inherently bad for shoulders and rotator cuff. Main reason being that shoulder blades are pinched together throughout and restrict natural movement at scapulae. Shoulder joints have to take lots of pressure. No free & natural movement occurring in shoulders.
If you are not going to be a powerlifter, you can always drop the benching without any regrets.
You can use push-ups with added resistance in form of bands or chains. Or you can progress to more difficult versions of Push-ups over time to allow progressive overload. Push-ups allow the shoulders to move in natural rhythm. Same applies to parallel bar dips, they would allow easier way to progress in terms of adding resistance. These two are way better choices than benching.
Overhead press is already part of the program and is an excellent exercise.
Great video thanks again for your help and time 🏋️
I’m 6’ 210lbs and got up to 120lb, tried again next week and can’t go up, and this week 120 feels heavier than last week. Is it normal? I’m still gaining weight and 1g protein/lb
So does anyone have any tips for stability in the bench press? I'm on the smaller side 5'9" 155lbs. I feel like Its impossible for me to stabilize myself on the bench unless I'm gripping the bench with my thighs. If I don't I feel like I'm all over the place
Drive your feet into the floor and your upper back and butt into the bench
Could be you’re on a very narrow bench.
Otherwise odds are you just can’t generate “tightness” very well through your lower limbs + torso, either due to how you’re set up (foot placement etc) or due to a lack of kinaesthetic awareness.
You should hug the bench with your thighs, feet flat. Have your feet back far enough to feel a slight pull in your quads, squeeze the bench, then go.
Earned a sub
please talk a-little about j-cup placement! how high should they be placed when your arms are locked out
As high as you can have them but still be able to unrack and rerack the bar.
The exact height will also depend on how far down the bench you set up plus the size of your j cups
According to RIP he’s the only man to do the big three lifts correctly.
Is the bench press, Good for overall aesthetic chest? or inclined press?
Ask rip so I can laugh at his answer for you 🤣🤣🤣
Yes.
If done with dumbbells, YES. If done with barbell, NO.
Barbell simply does not allow "that" stretch at the bottom bcoz you stop when it touches the chest.
Dumbbells allow that extra range and stretch at bottom.
@@MrGene15 yes combining barbell and dumbbells is good idea. But barbell alone won't do the job.
If aesthetics and muscular development the main focus instead of just strength, then weighted dips are even better option than any for of benching. It trains the concentric as well as eccentric contraction of pecs to the maximum.
I've never seen anyone benching 3+ plates for reps on a barbell that didn't have a barrel chest
Would like to see more of a pause on the chest..
Actually the prep for the wooden bench press is quite useful over a stretch of 6 months. Using organotin swinging hands and gorillalike grip added to it, a quick power snap of the scapula squeezing the spine tangentially with a full retraction of shoulders is gonna put Metaphysical in front of MPT and Real Power Gains into your PR.
What are you talking about lmao
00:48 vertical forearm
She did amazing!
I have pain after a while when I do bench with shoulderblades pinched together. It doesn't feel right.
Then don't lay flag on your back, arch your back slightly so the weight of the bar is resting on the top of your rear shoulders. This will allow your shoulder blades to move more freely.
Song in the intro?
Also, brace before lowering and exale again when the rep is done.
Locking arms?
Mark Rip narrating better than freeman
Good information. But that bench looks uncomfortable.
What bar is the one that she is using in the vid, looks super nice.
It looks like a Texas power bar
@@binyamj definitely not a TPB. Looks like the Starting Strength bar. But for the money I would suggest a 20kg Rogue Ohio Power Bar. Especially if you plan to compete as it is a common bar used. And in many people's opinions the TPB is inferior to it's competition.
www.texaspowerbars.com/Starting-Strength-20KG-Bar-by-Texas-Power-Bars-p/ss20.htm
@@bmstylee I took a look at this bar and will consider buying it when it's back in stock. But no where in the description does it list its maximum weight capacity. Do you happen to know it?
@@silvermane1while I am not familiar with your capacity it's generally more than most people can lift. Also keep an eye on Rogue's Boneyard. I have the 20kg IPF approved bar from the Boneyard. If it has a flaw I can't find it.
@ryan rogersBased off of yes. However the Texas power bar has been passed by the competition. Rogue, Kabuki, even the offerings from Rep Fitness beat the Texas bar.
1:39 woah! Bre has double joints
Your voice reminds me of Dennis Prager 😂
Good explanation of the benchpress though. 🖖
How heavy is a weight bench?
45lbs
I’m not touching any woman’s sternum. What if I miss? In any case, what is shoulder impingement and does it always happen with the “incline” bench?
Yeah, he touched her boobie in the video. Instant lawsuit.
Women shouldn't be trying to bench press anyway. Clown world.
I also learned from The Gorilla Philosopher, his bananas are great Nutrition for a Supine Chest Press as well Thee Bench Press.
“Honey. I was just giving her a tactile cue!”
Interesting Fact
The bench depicted in this video was previously owned by Marquis DeSade.
You know this dude drives a pickup and always has a 6 pack of millers or bud in the fridge
He’s a whiskey man
Spotter: "don't touch the boob, don't touch the boob, don't touch the boob, don't touch the boob, phew!"
Bro, this guy sounds like the Fitness Gram Pacer dude 😂
Never seen a bench without any padding before.
I'd worry about sliding on it.
@@stoopidwookie1695 exactly. Seems like a good way to get hurt when you try to drive out of the bottom of the rep and your back goes sliding. And the bar goes someplace you don't want it to.
@@bmstylee The unpadded bench is so you can see the arched back position properly.
@@reavsie1 that makes sense
@@reavsie1 Actually, it's the official Starting Strength wood bench. There was a post about it sometime in the past year.
FITNESS GRAM PACER TEST
Bench press sucks for people with long arms, but there are plenty of alternative exercises.
The bench press gave me a severely left pinch nerve that never goes away. Goodbye that one
Is that a tattoo of walrusman from star wars?
As weights get heavier, why not bring feet back and closer to bench (so long as feet remain planted)? I see tons of lifters use this to improve their arch, but I notice a great glute and quad activation when shins are angled.
I've noticed this Technique cum Form useful for PR 1-2 RM. However, I would like additional clarification from Experts.
Rippetoe, if you are reeding this, i have a question. What are your thoughts on lowering the bar all the way to the chest in the bench press. I have heard from a few experts in movement and kinesiology that lowering it all the way down would for most people mean to lower the elbows far benief shoulder level and therefore overstretch the anterior ligaments of the shoulder capsule. That would according to them potentially lead to to tears and permanent laxity of those ligaments, since ligaments aren’t really meant to stretch.
Of course different anatomy will vary in people, like long/short arms. But this would according to them apply for the norm.
Sources for this would be,
Amit gal Alon (kinesiology expert and founder of muscle & motion software).
And,
Dr. Robert DuVall of Sports Medicine of Atlanta (Physical Therapist, Athletic Trainer, Strength and Conditioning Specialist).
Thanks,
Andy
Touching the bar to the chest doesn’t come close to challenging normal the range of motion of the shoulder. These gentlemen seem to lack experience and seem to be approaching this topic from a purely theoretical standpoint.
Starting Strength Who at the Starting Strength assembly is answering this?
For selfpreservation reasons one should always validate a source...
Thanks for the reply
Andy
@@andyrundy678 giana michaels
@@andyrundy678 if you retract your scapula and use a grip similar to what is suggested in the video, touching your chest around your sternum will not overstretch your shoulder. Flaring the elbows and gripping the bar too wide + lacking upper back tightness from 0 scapular retraction is why they likely observe overstretched shoulders as a result of benching. In other words: their patients are doing things improperly. Doctor or not, barbell exercises done improperly can lead to injuries. And they do not teach bench press technique in medical school. These doctors are likely observing injured patients and assuming that the injured person was doing things correctly. Not sure if you are around but thats the answer truthfully. These men may be exceptionally intelligent but they are out of their scope on this one. Mark Rippetoe has taught more people about barbell lifts and strength training than can be counted.
@@gainsandglory6808 this
*drahve*
Good Video, But locking out, you lose tension doing this
This isn’t for bodybuilders.
Don't lock the elbow at the end of push up..
benching inside iraq ?
This pinching of the shoulder blades in the top position feels really weird to me. Generally kinesiology speaking, the movement, horizontal shoulder adduction, is accompanied by scapular abduction. Therefore it’s pretty unnatural to try to adduct the scapula. Or why adduct the scapula?
Thanks
Andrew
Should my lower back be arched or Flat on the Bench?
iron savior I would say natural arch not flat
Arching is a bit of an ordeal to learn but is quite helpful in later progression especially in strength sports.
i thought you shouldnt flex your elbows
That elbow flex looks uncomfortable to me. I am susceptible to golfers elbow.
Why is It bad to lift your butt off the bench?
You can injure your lower back, you are decreasing the range of motion, and your legs can slip out from under you.
It isn't necessarily, you will just be disqualified in a powerlifting competition
저 이누나 좋아합니다
bros...
she cute, CUTE.
Bad angles for this demonstrations. Try front, top, and side view.
Learn more in 5 minutes with SS than you will in years with the other programs!
It's a good novice program. After LP ends you need to look elsewhere. Juggernaut AI is a nice programming option. I'm long passed LP and still making gains on their AI programming.
@ryan rogers true. But at that point you are at the end of LP. You can't keep adding weight every session. It's time to leave novice land and move into intermediate programming.
Her arms were flared out too much. 45 degrees is all you need and will cause less strain on your shoulders.
her left arm though.....curious..
chinese plz
that bench is a wooden plank ???
Yes. Yes it is.
This is proper form, but I feel like a loser because I can't bench with weights yet. Makes me feel weak and insignificant.
dam bro, I feel you. Right now I can only bench 26kg (~55lbs) for like 5 reps😂
@@DanteLikesRock I kinda want to just kill myself because I'm not strong enough to survive.
@@lucacartner7247 We will get there m8. Patience
Then just get stronger…keep training and be patient. You will improve.
Nothing wrong with starting out weak. Trust me the more frequently you preform these lifts the better your strength will be plus noobie gains will be made.
So glad this info can help women become like men
What does that even mean?
@@ragnakak ikr
Huh?
here after i invited injured my lower back
I got a pinch nerve doing this exercise
I'm still stuck at 135 pounds for 10 reps today. No spotter. 135 pounds for 11 reps today 🙂. I was benching 155 for 6 reps today. mmm lemonz said my lifestyle goals are to bench press 315 pounds and run the mile in 4 minutes and 40 seconds by the time I'm 44 years old. Hints include study biology, breathe only air, drink only water. This is an upcoming laboratory examination.
She needs to be the face of Starting Strength, Rips out.