How to Bench Press: The Definitive Guide Part 2 - THE SETUP
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- เผยแพร่เมื่อ 18 มิ.ย. 2024
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0:00 Intro
0:30 Setting your grip
2:15 wide vs narrow grip
3:44 how to get the bar
5:13 Setting your upper back
6:25 The Arch
7:55 Foot Placement
8:38 Leg Drive - บันเทิง
![แฟนแนวใด๋ - ยูริ โตเกียวมิวสิค [ SyncVersion ]](http://i.ytimg.com/vi/Fm8oDwos2uc/mqdefault.jpg)
I love this! The amount of time and effort that go into these videos is GREATLY appreciated, and even as someone who’s lifted for over a decade, I can still take something away from each of your videos. I used your 8 week program to peak for a meet, and I won the meet with 507/325/551 @ 148lbs. A HUGE thank you to you guys for all of your work. I’m a fan for life
Hey quick question. If you’re referring to the 8 week program on the Boostcamp app what intensity did you use for things like dumbbell row that have a dash where the % or RPE would normally be?
This is one of the best bench press videos on the internet.
Thanks so much for these guides! I’m struggling hard with bench these days, so looking forward to the next video
Great video man, very informative and professional like always 💪🏻
Best video iv watched about benching by far. So helpful!
Best video by far, love the content and best explanation I’ve heard for benching seriously and taking in other people’s personal references
SOLID video. Great info, good things to look out for. This is coaching.
Great tips on grip width! A lot of newer lifters, or ones coming from football, have a narrow grip due to it having more correlation with blocking in football, etc. I for one benefited from trying out wider grip width to find my “sweet spot” which ended up being ring finger on the knurling.
Fantastic work! Appreciate it!
Thanks for all the content bryce! Probably going to seek some coaching through y’all though so I can get my technique dialed in before I even attempt registering for my first powerlifting meet.
Bryce, thank you so much for such an informative video.
your videos help me a lot in training, i'm looking forward to the next release.
big hello to calgary from ukraine
This is great. I'd consider my bench grip extremely narrow. One thumb length out from the center knurling. But I have had great success with it. However, I recently switched to low bar and wider stance for squats per this channel.... so maybe just maybe I'll try moving my grip out for bench 👀
I love the advice especially the takes on grip width and arch. I grip the bar wide and use a moderate arch. I used to bench flat with a narrower grip a long time ago and quit doing bench because of how much it aggravated my shoulder joint.
Benching wide with an arch gave me a way better chest pump and way less shoulder pain i guess at the end of the day health is more important than pride because sometimes doing it the "proper" way determined by someone elses body proportions is its own kind of ego lifting.
Great Video helps a Lot for re checking my setup
Love your content. Keep it up!
Great job Bryce
great video, everything covered!!
yeah...very nice that u put in so much effort. i helps a lot!
Great work and content!
can't believe this level of analysis is free! great video y'all
Excellent content well delivered 👍
great content as always
I really enjoyed the attention to detail
Amazing video, thank you!
Loved this, thanks!
Great video. Love it.
Love the vid and info thanks
damn-when is the next part coming out??Great video Bryce-plus you tutorial videos are some of the best on YT
Can’t wait to see your take on soft touch vs sink! 🔥
He already mentioned it's generally specific to a wide or narrow grip so it's as a rule dependant on your grip.
I wouldn't assume it will get recovered or I would not bother and say that. I am sure if he notices the comment he'd respond but obviously those things go unnoticed from time to time.
As a lifter with 23 years of experience. I still love to watch this channel and pick up things to improve my game.
I've incorporated the landmine rdls into my leg day when I don't do a deadlifts and it's really helped with gluten and hamstring activation.
Great video!
You mention the mistake of having the wrists too straight and the dangerous balancing act. You said let the wrists settle. This is a great tip for me since I have actually dropped the bar, thinking my shoulder would feel better if my wrists were straight. Great stuff. Thanks!
Great points! thanks
Keep the content coming!
A+ material. I've been benching for years, and have always taken the same grip that my high school football coach told me to take. I've watched a bunch of FCF videos and somehow the advice to "try a wider grip" was always something I ignored. I widened my grip by a finger and immediately felt stronger. Going to try an even wider grip next time
Narrow grip to push triceps more.
LESSGOOOO! Loving this!!
Thank you!
Goat powerlifting content
Arm distance is the distance in which your forearms are vertical under the bar. That is the main cue. Then you can vary a bit more in or out. All the way in is a triceps bench.
Very helpful information! I am 6ft with long arms yet feel that a closer grip helps me feel my strongest when lifting.
Same here
Ditto.... 6'5" and pinky on the rings is perfect for me
Bryce the GOAT 🐐 ❤
Great!
1:37 Bryce is getting us ready for the 2023 IPF rule changes right here.
Excellent x 1000.
very cool
Great content !9
i jus have a more narrow grip because i started that way and i stayed that way, i used to have really bad shoulder mobility so it hurt a lot when id bench w the med grip
Bench height is something I’ve never had the experience w/ besides dumbbells since it’s usually just 1 fixed positions
Your thumbnail pictures are quality
Great guide. I’m 6’8” so I’m not exactly built for (easy) benching. It would’ve been nice to have a section about how arm length impacts lift mechanics. But regardless I can’t wait for part three!
6'5". Trainers advice, wider grip. In fact, almost with hands near the racking rests. My index fingers are outside the knurl mark up to an inch out. If you can, use a higher racking rest position. Since my arms aren't extended unracking, I lift up along the rail first, so if the lifting is poor, I can just lower it straight back down to the racking rest. That is, not unracking up and out, but up first, have control and then more extended, then out. Long arms is what makes incline bench so hard as long arms we are doing twice the distance to get to the chest short arm people have to do. Perhaps that means the bar is much higher in the chest above the nipples.
@@donaldkasper8346 I like this idea about the wider grip. I haven’t really experimented with something that wide before. I’ll give that a go next time. Appreciate it!
@@KayButtonJay For me, heavier wt is at or over 135 lbs. Been benching only 4 months, so my max is 175. For any of these heavier wts I find lifting myhead up 1 to 2 inches helps tension my chest better for lifts. So neck and upper chest tensions along body line and arms are tensioned across it. I cannot really lift well with my head dead flat on the bench. Not sure, but this may be a tall thing as well.
🔥
somehow with punch style wrist position (or rather 25 ° angled back) I am extremly stable and do not even need wrist wraps but with bending the wrists back they are extremly weak and begin to wobble immediately.
My strongest position lands the bar a bit high on my chest and i hope its not flaring my elbows but when I land by my Solo plexus I always injure my coracohumeral ligament. Basically I cant tap my chest with higher landing but I always hurt myself when landing low. Any guidance here?
So helpful. Just practicing this with my RPE 9 single and it's getting easier each rep
You just pointed something that makes me wonder if doing heavy touches with Widegrip is an "uncommon" thing... because thats what I've been doing for a long time and maybe I shouldnt??
What a definitive guide on the conventional deadlift?
Any tricks to keeping the shoulders flared back while taking the bar off the rack? I have long arms and when I go to take the bar off, my shoulders go forward and I feel the press through my shoulders, not my lats.
Great Content. Is it possible to know what Camera and lens you use?
We change the lenses quite a bit, but for a lot of stuff we'll use the a7siii and tokina zoom lenses
Thumbless grip is also known as suicide grip
I don't have back pain but would feel like I had worked out my back, bit of doms, after arching while benching. Located at the base of the lats. Is this normal.
Succinct yet comprehensive
This whole time, I have been benching wrong. I rarely used leg drive. I feel like I'm starting all over
What Nikes are those they fire at 8:00
Just clicking on the video made my bench go up 10 lbs
I don't know man, the SUICIDE grip sounds pretty safe.
Money!!
Still can't figure out why my shoulders slip out of place even with chalk on my shoulders
where do you place your eyes? behind bar or right under?
I think he says in the last video that he lines the bar up between his eyes and mouth
@@lutts_7379 yea think i remember him saying that
Wide grip sink bench here lol
10:36 Ends on a cliffhanger.
I’m an anti-archer, but I’d be willing to compromise if they did away with the butt staying in contact with the bench rule. Then everyone, regardless of how gelatinous their spine was could achieve the same sternum angle.
This is half in jest, but it is kinda funny that having an inch of daylight between the bench & a lifter’s butt is less legit than an inch range of motion between the bar & a lifter’s chest
TLDR: anonymous internet user has opinion
Edit: on topic, great content as usual
the one thing I noticed with all the vids are there is "NO" bias to a certain style of lifting . especially not the one he uses.
he's giving you the option of trying all the different ways of lifting-and see what's best for you
@@burlhorse61 you need more understanding of English as a language. He is pushing towards his style and not options. 'It's a good idea to do wide grip. It's a bad idea to go narrow. It's bad to rest on the chest. It's good to rest on arms. It's bad to do dump and heave. It's good to light touch and "100%" leg drive.' Yep. Options.. no bias at all
@@jineshsoman485 he never said it's a bad idea to not use the wide grip-it causes me shoulder pain.
In 1 year... 200k views
why is that foam roller named selena
"Broism" hahahaha!
The definitive guide, and doesn't explain how to actually arch lol