How To: Barbell Bench Press

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*💪 CLICK THAT NOTIFICATION BELL SO YOU NEVER MISS AN UPLOAD!*

We all like benching.. but you'll like it a lot more if you know how to do it properly!

ScottHermanFitness

I like that ScottHermanFitness is one of the few YouTubers that can have fitness videos from 8+yrs ago that are just as relevant today as they were back then. Definitely my go-to for form! Thank you!

wipalo.the.artist

This guy is onto it. I'm 6'3 and it's taken me 10 years of training to realise why my shoulders are always sore after training chest. Taking my arms beyond parallel destroys my shoulders. Wish I figured this out earlier on 😩

ihatecarlos

14 years later, this is still the best bench press tutorial I've watched on YouTube 💯🤷🏾‍♂️🎯🙌🏾

coreygrimes

0:56 Make your wrist straight
1:35 Put your middle finger on line
1:40 Shoulder blades together
1:45 When bringing the bar down across your nipple line(don't necessarily need to touch the chest->), just keep your arms 90 degrees and push straight up
1:50: Breath in on the way down

mohammedafaan

There are some real assholes on the internet. Scott makes fantastic videos. Very informative. Thanks to his videos Ive been able overcome plateaus and add size. Scott keep the videos coming. Nevermind these herbs. And btw this IS how to do a proper bench press. I have countless friends mess up rotator cuffs because of improper training.

ralphj

Dude thanks. I've had shoulder issues from swimming butterfly in high school. Your videos are quick, straight forward, and easy to follow. No BS commentary, just what the video was intended for. I have a short attention span. You do it perfect. *clicks subscribe*

Matt_Does_How_To

wow, ive been having a lot of shoulder pain benching lately and now I know why, thank you so much man, you just saved me an injury. love all your vids btw

stwms

Anytime I need to figure out the basics of an exercise all these years later, Scott is my go to guy. These videos were golden.

pagalhokya

i was having issues in my rotator cuff in general i can hear clicks and feel discomfort around my cuffs the day after when i bench. and i hate benching light. id like to keep it between 10-12 reps per set. so your advice fixed this issue man. nice video straight to point. very helpful

killthemall

The is absolutely the best Scott Herman bench press video I HAVE SEEN, so there might even be better ones.

bench

Thanks for the video Scott! That explains why I can feel it in my shoulders when I bench, i'm touching my chest and going past 90. Good thing I discovered this while i'm still in the low weights and before any shoulder injuries! Will try your tips when i'm in the gym next!

MarcMarshall

I have long arms and legs and this helps me a lot, despite some people in gym including some trainers trying to correct me for doing a "half-rep". For me, as long as I feel it in my chest, I still do it.

jaseaquino

legend Scott! I'm here in 2021 doing a year 12 assignment creating a fitness plan and you have helped me a lot with it as well as the appendix page where I used your videos to show the correct form!

beaudavis

1. Line up on the bench so that your eyes are about 3-4 inches toward your feet from the bar (in other words, the bar is almost directly above the top of your head). From there, retract your shoulder blades hard. Next, push yourself back up until your eyes are directly under the bar; at this position, your scapulae should still be retracted, but also depressed down toward your feet as well. If you do it right, your rib cage should pop right up.

2. Set your feet, and lock them into place. The position of the feet is going to be dependent on a number of factors, but what doesn't change is the fact that they need to be fixed in place.

3. Decide on what degree of arch you want to use. For general health purposes, it doesn't need to be much. Obviously, powerlifters are going to need to push the envelope on this front. The more arch, the more it'll feel like a decline bench press. Declines will always be easier on the shoulder girdle than flat bench pressing.

4. Grasp the bar and USE A HANDOFF from your training partner. Lifting off to yourself is a sure-fire way to lose the tightness you've just established in your upper back. Keep the shoulder blades back and down!

5. As you lower the bar, keep the upper arms at a 45-degree angle to the torso; tuck the elbows instead of letting them flare out. It's well documented that the elbows-flared ("bodybuilder-style") bench markedly increases stress on the glenohumeral joint. Also, keep your wrists under your elbows instead of letting them roll back.

6. Get a belly full of air and make the abdomen and chest rise up to meet the bar as it descends. Think of it as creating a springboard for moving big weights and, just as importantly, keeping those shoulder blades back to save your taters from undue stress.

7. Do not excessively protract the shoulder blades at the top of the rep; you shouldn't lose your tightness prior to descending into the subsequent rep.

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