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.
I like how you say pull the bar down to your chest as opposed to letting gravity take over... i recently gained this insight when i was doing squats and the technique naturally translated to all my lifts including bench, i think this is the single most important lesson that needs to be learnt when it comes to weightlifting.
Can anyone suggest an exercise to strengthen the motion moving the bar to the starting position? 1:26 I can bench more weight but am stuck at 225lbs if I don’t have a spotter to bring it out of the rack.
Ha you tried racking and reracking the barbell? You could try straight arm pull downs and make sure to engage your lats, to build a strong chest you need a strong back
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.
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.
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!
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.
@@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.
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.
@@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.
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?
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.
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.
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
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.
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.
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.
That's going to have little to do with a single lift. You have to look at the totality of the workout and overall training stress, plus level of adaptation.
Well, light EPEOC I like keep laying. When the EPEOC gets high need to sit up straight and look down a little. And when it's medium it's like you said per circumstance.
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.
Sounds like it might be shoulder impingement. I used to always have pain in my shoulder during and after benching. I bought a slingshot from mark bell’s supertraining website, after benching with the slingshot for a couple months I stopped having shoulder pains, I now bench raw and have no more shoulder pain. Not sure why exactly, but I think I was flaring my elbows out too much.
Better switch to weighted push-up and weighted dips for some time. Benching is inherently bad for shoulders as it restricts natural movement of shoulder joint and scapulae due to pinched shoulder blades during execution.
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
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
@@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.
Dumb question here: I dislocated my shoulder while doing a bench press with a bar, so I'm kind of afraid of doing it again (I don't know if it was wrong technique or I just fatigued the muscle too much and it gave up if that even makes sense) Would it be better and safer for me to do it with dumbbells? I just really want to go to the gym and chest was my favorite day lol
It was most likely bad technique. You should be pinching both shoulders back, so they're planted flat against the bench. They should not be moving during the press, the press should be done mostly with your chest muscles, without moving your shoulders at all.
You could try floor press for a while then go back to bench later . Safer on the shoulder as it restricts the range of motion . Better feedback from a hard flat floor than a bench , you can really feel your shoulders back and down and everything tight. Don’t have to think about leg drive etc.
I am a high school weight training teacher. I currently quarantined and need videos to teach major lifts while I am out. May I use these videos for instructional purposes only?
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.
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 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.
is it just me or i cant do 20 pounds? I know i can do more than that but after 1 rep with the 20 pounds I cant do anymore my arms get weaker.. My dead lift is like 130+. Im also 15 i can do squats and deadlift but the bench I dont know how. I know im doing something wrong
You mean 20 KG, which is the weight of the bar? I'm 22 160 pounds and struggle with it too, so don't worry. Doesn't matter what age you are, if you are new to lifting you probably have no muscle and it will be hard at first. Work on form and use guides like this video to help out.
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.
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.
@@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.
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
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.
I’m here everyday until I can do the big 3 movements the best possible! Really love this channel!
I’ve been waiting for you to complete this series ever since the how to squat video. Thank you milk man.
This tutorial was 10X more helpful than i was expecting thankyou so much omg
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 like how you say pull the bar down to your chest as opposed to letting gravity take over... i recently gained this insight when i was doing squats and the technique naturally translated to all my lifts including bench, i think this is the single most important lesson that needs to be learnt when it comes to weightlifting.
Nothing ground breaking. You can use that same mentality with "dont push the bar up but rather push your body away"
0:43 Shots fired, lmao
I am new to weight lifting, this is so helpful!!
I love this short and simpe tutorial!
EXCELLENT video! Appreciate the multiple camera angles!
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?
00:52 Grip width 22-24 inches between index fingers
My whole bench press form has been terrible... Thank you for this video
I love bench pressing. Probably my favorite lift.
Can anyone suggest an exercise to strengthen the motion moving the bar to the starting position? 1:26 I can bench more weight but am stuck at 225lbs if I don’t have a spotter to bring it out of the rack.
Ha you tried racking and reracking the barbell? You could try straight arm pull downs and make sure to engage your lats, to build a strong chest you need a strong back
I hold mines to the second line on the bar pinky on the last lines gives more chest than tricepts
Really good pointers, thanks!! 👊
you know it is serious when you are bench pressing on a wooden bench
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!!
These videos are golden. Keep it up.
I lower bar half inch below my chest for me keeps shoulders more protected
Thank y'all. I needed that knowledge so much
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
This is incredibly helpful! Thank you
Thanks for sharing!
What is the right movement is it an up-down movement or is it a forward-down motion and an upward-back motion
Should the wrist form a straight line or should the hands be flexed slightly backwards?
Very clear instruction, thank you
That looks like a comfortable bench.
Thank you for this video!
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.
The, pretend there's a hand behind you, really helps. Can't wait to bench press properly for the first time 😆
2:48 Important, time to lock in
Great videos for starters like me and my home gym
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!
This is some great info thanks🏋️
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?
Who knew that the narrator from dukes of hazzards knew so much about working out. Awesome 👏 😆 👍🏻
What if you have short legs thereby your feet cannot lie flat in the floor but just dangle?
Thanks, this was very helpful.
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.
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.
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.
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.
THANK YOU!
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
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.
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.
Pure gold
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
00:48 vertical forearm
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.
Is EPEOC (Excess Post-Exercise Oxygen Consumption) good on Bench Press and how much?
That's going to have little to do with a single lift. You have to look at the totality of the workout and overall training stress, plus level of adaptation.
Well, light EPEOC I like keep laying. When the EPEOC gets high need to sit up straight and look down a little. And when it's medium it's like you said per circumstance.
@@startingstrength all I meant to say is Stamina combines with Power beautiful idea.
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.
Locking arms?
Also, brace before lowering and exale again when the rep is done.
Earned a sub
Great video thanks again for your help and time 🏋️
Row tutorial next?
th-cam.com/video/6JVSjte9F-M/w-d-xo.html Here
How heavy is a weight bench?
45lbs
I just got problem with my shoulder
It started grinding so bad is it something serious?? Help?
Sounds like it might be shoulder impingement. I used to always have pain in my shoulder during and after benching.
I bought a slingshot from mark bell’s supertraining website, after benching with the slingshot for a couple months I stopped having shoulder pains, I now bench raw and have no more shoulder pain.
Not sure why exactly, but I think I was flaring my elbows out too much.
Lower the weight. If that doesn't work than seek a professional.
Dead hangs help with shoulder pain.
dont bring the bar all the way to your chest! bring it an inch or two above, less shoulder pain
Better switch to weighted push-up and weighted dips for some time.
Benching is inherently bad for shoulders as it restricts natural movement of shoulder joint and scapulae due to pinched shoulder blades during execution.
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.
Your voice reminds me of Dennis Prager 😂
Good explanation of the benchpress though. 🖖
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
That bench looks comfy
Realthinx you spelled lucky wrong
just like prison
nothing comfier than a wooden head-rest.
Song in the intro?
She did amazing!
Could I still get decent strength progress/gains with a smith machine?
Yes, but much less efficient. It is all a matter of degree. Any machine or cable can produce gains. These will just be inferior to free weight.
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.
Would like to see more of a pause on the chest..
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
Dumb question here:
I dislocated my shoulder while doing a bench press with a bar, so I'm kind of afraid of doing it again (I don't know if it was wrong technique or I just fatigued the muscle too much and it gave up if that even makes sense)
Would it be better and safer for me to do it with dumbbells? I just really want to go to the gym and chest was my favorite day lol
It was most likely bad technique. You should be pinching both shoulders back, so they're planted flat against the bench. They should not be moving during the press, the press should be done mostly with your chest muscles, without moving your shoulders at all.
You could try floor press for a while then go back to bench later . Safer on the shoulder as it restricts the range of motion . Better feedback from a hard flat floor than a bench , you can really feel your shoulders back and down and everything tight. Don’t have to think about leg drive etc.
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 am a high school weight training teacher. I currently quarantined and need videos to teach major lifts while I am out. May I use these videos for instructional purposes only?
Yes, i'm sure youre allowed to show your students a TH-cam video.
Lmao why are you asking permission. Just show them no one cares
You’re always allowed to use videos for educational purposes. It’s part of fair use law.
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
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
Mark Rip narrating better than freeman
is it just me or i cant do 20 pounds? I know i can do more than that but after 1 rep with the 20 pounds I cant do anymore my arms get weaker.. My dead lift is like 130+. Im also 15 i can do squats and deadlift but the bench I dont know how. I know im doing something wrong
Its like im not using all my strenght
@@k4mpfm45chine Hi, so i wasnt using my back more (i wasnt all the way back)
I'm confused... the barbell weighs 45lbs so how are you only able to lift 20?
@@hori9181 how do u deadlift
You mean 20 KG, which is the weight of the bar?
I'm 22 160 pounds and struggle with it too, so don't worry. Doesn't matter what age you are, if you are new to lifting you probably have no muscle and it will be hard at first. Work on form and use guides like this video to help out.
1:39 woah! Bre has double joints
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.
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.
Bro, this guy sounds like the Fitness Gram Pacer dude 😂
👍
Spotter: "don't touch the boob, don't touch the boob, don't touch the boob, don't touch the boob, phew!"
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.
I also learned from The Gorilla Philosopher, his bananas are great Nutrition for a Supine Chest Press as well Thee Bench Press.
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.
The bench press gave me a severely left pinch nerve that never goes away. Goodbye that one
💯👍
“Honey. I was just giving her a tactile cue!”
Good information. But that bench looks uncomfortable.
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
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
Interesting Fact
The bench depicted in this video was previously owned by Marquis DeSade.
god damn if that narrator didn't somehow improve my wood working skills too