How To Get A Huge Bench Press with Perfect Technique

The series premier of Technique Tuesday! We're covering how to perform the bench press with proper technique to build maximum muscle and strength while avoiding injury.

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Filmed at Body and Soul Gym in Kelowna, BC - my favourite 24 hr gym in the Okanagan!

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SOURCES:

If you're eager to learn more about proper technique, I recommend subscribing to the 3DMJ Lifting Library:

MUSIC
‣ Epidemic Sound

Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A7R3

Rashaun's YouTube:

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[bibekkarki]

This is the best bench press explanation I've seen so far on YouTube

[timmynguyen]

Im not even lying when I say the moment I started implementing these micro changes to my bench my normal set felt tremendously easier. Amazing explanation, like I always knew what to do, arc your back, retract scapula, touch below the chest up and over, but the whole 45 degree elbow thing, leg drive, it all made sense. Thank you so much Jeff, 5’5 gang represent.

[SuperCrazymonkey]

2:16 thank you... you just fixed my bench press

[turk]

Why do you want my shoulders to be depressed, what did they ever do to you?

[Am_Brew]

7:19 I'm a 76 year old woman with moderate sag, just below nipple level for me is my belly button. Does that mean I should lower the bar to my belly button?

[jms]

This worked beautifully literally went up 20 lbs on bench in a week. Never realized how much pressure I was putting on my shoulders either. Very little pain in the warm up and no pain in the sets with this technique.

[BayLeafff]

Thank you so much. By far the best quality bench breakdown video I've come across so far. It's definitely highlighted my errors!

[Conner]

Just finished Week 3 Day 1 of your program, I was skeptical when it had me jumping to 82.5% of my 1rm for 4x6 on Bench, because it was a 20lbs increase over the previous week. But I actually did it! I can tell huge gains are coming from this bench specialization program! Thank you!

[timtdd]

Just a perfect video.
Better than any other bench tutorial.
Just amazing how really every single part is mentioned and illustrated just perfectly.

[lukeokoth]

Tried the tips out and the results are amazing. Immediately, I could feel myself benching with authority and with practice on a few sets, there I was loading up an extra 10kg on the barbell.

[JeffNippard]

Welcome to Technique Tuesday!! Here are the timestamps! (I'll have them every week)

0:38 - Muscles Targeted and Bench Press Biomechanics
2:15 - Setting up the bench press (arch set up)
3:32 - How wide should you grip the bar?
4:55 - "Bodybuilding-only" bench press set up (modifications)
5:53 - How to execute the bench press (4 phases)
6:07 - Unracking the bar and bracing
6:45 - What to do with your elbows: Tuck or flare?
8:13 - How to break through the sticking point
9:24 - 3 Common Bench Press Errors

Always feel free to ask questions and disagree but also be sure check the resources in the description box. Since there is only so much I can cover in one TT video, I'll always have tons of supplemental reading material linked in there which will likely be able to answer any questions/concerns.

Also, please share any of the videos you find helpful with your friends and social media so we can make this THE go to spot for exercise technique videos on the internet. I want this series to be much more than just a "how to" series but really dig into the detail for every movement.

[Mederfish]

So after watching this video and focusing on my bar path I finally managed to break my plateau. Just by this technique I went from 1RM 90kg to 100kg (220lb).. for two reps!!!!
Feels so great, forever grateful for this advice and video. Cheers!

[JuliusCaesar]

Goddammn haven't been this excited for a youtube video in ages.

[ThePedroMatheus]

As a 3 year professor, I can say your videos are complete in info and really dedicated in didactic. Keep up the good work bruh

[rohanmalik]

You've helped me lose ~30 pounds over the last year due to your videos. Thank you so much.

[Sib]

I’m a 22 year old female, whose got a pretty extensive background in sports. I had several years of experience with ”supportive” weightlifting that I did to support my sport, but I just started taking the gym seriously and bought Jeff’s powerbuilding phase 1 and I’m blown away by the results. I couldn’t even use the standard bar for reps when I started, I think I was doing 12-13 kg for 6 reps and now I’m doing 25-27.5 in just 5 weeks. This technique video helped out so much, I previously had no clue where to keep my scapula and my form was all over the place with the dumbell press. Now I feel really good benching and I think it might be my strongest lift, I really love the progress I’ve made and love feeling strong! I know I have benched maybe 30-40 kg as a one rep max when I was a teenager and I have no clue how I did that, but now I’m feeling really confident I can do it again in a month or two! I’m even considering aiming for competive powerlifting in the future, all thanks to jeff. My deadlift has also gotten really good and I’m pretty much hitting all the top brackets in the female novice strength standard set made a video of, after just 5 weeks. Thanks Jeff!

[Idkanymore]

I literally clicked because I saw your Instagram story of you struggling to say nipple without laughing 😂😂😂

[jjmcwill]

been stuck at 180-190 Max. Did this tonight and immediately I was lifting 200lb. Could have probably went higher but I didnt have a spotter and didnt want to roll the weight off.

[clintmagican]

i would bench every single day if my spotter looked like this

[Maksim]

As a bench press obsessed guy, this is now my favourite video. Good work Jeff, as allways