Dr. Layne Norton is a smart guy, but he’s also strong as hell! Follow his coaching tips and cues to bench press like a total beast.
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The bench press is one of the most important upper-body exercises in your movement toolkit. Not only is it crucial for upper-body muscular development, but it’s an exceptional strength builder. Many people think the bench press is just a chest exercise, but I’m here to tell you that your triceps, shoulders, back, and even your glutes are involved. It’s a complex movement that can be disastrous if you get it wrong.
If you’ve been doing the bench press without being too concerned about how you’re doing it, it might be time for you to take a step back and focus on improving your technique. Seven years ago, I tore my right pec while bench pressing incorrectly. I’ll tell you right now, it sucked.
Since then, I’ve spent a lot of years learning how to incorporate the correct muscle groups and focus on the proper execution of the movement itself. After learning how to improve my bench mechanics, not only did the movement become safer, but my numbers got a lot better.
So, if you’re ready to get bigger and stronger, watch the video. In it, I detail what I’ve learned from technique experts like Ben Esgro, Dr. Mike Zourdos, and USAPL World Team head coach Matt Gary so you, too, can bench like the pros.
HOW TO BENCH: EVERYTHING YOU NEED TO CONSIDER
Equipment:
Although you don’t really need anything other than your own body in order to do a bench press, there are specific pieces of equipment you can use to make your bench press safer and more effective.
The Setup:
How you position yourself under the bar will make a big difference in how efficient your bench press is and how much weight you can push. Don’t take it lightly. Follow these cues to move maximum poundage safely!
Execution:
Once you’ve taken a deep breath and have braced, it’s time to initiate lowering the bar. As you do this, think about bending the bar into a U-shape with your hands. Bending the bar will allow you to tuck your elbows naturally to engage your lats and protect your shoulders.
Where you touch the bar on your body will depend on how long your arms are and where you grip the bar. Whatever the case, your forearm should be at 90 degrees from the ground in this bottom position. If it’s more or less, you may lose force.
If you have long arms and a narrow grip, you’ll touch farther down on your body. If you have short arms and a wide grip, the bar will touch higher on your chest. Most people will hit anywhere from their top ab to their nipple line. Wherever the bar hits you, try to hit the same spot every rep.
Once the bar has made contact with your torso, initiate the upward movement by tightening your glutes and driving your legs into the ground. No, that’s not cheating. Using leg drive will allow you to stay tight and bench more weight.
As you press up, think about throwing the bar back. The bar should move in a slight arch or “reverse J” pattern.
Common Bench-Press Mistakes:
As you can see, the bench is actually more complex than most people initially think. The most common problem I see is people bouncing the bar off their chests. This is problematic not only because it puts a lot of pressure on the sternum, but also because it’s impossible to keep your body tight if you’re bouncing the bar. Besides, if you’re bouncing the weight off your chest, how can you say you actually lifted it?
Most people don’t breathe or brace properly either, so make that a priority. You’ll be amazed by how much more weight you’ll be able to move if you brace your abs with a big breath.
I also see many people flaring their elbows because they believe it will lead to more pec-muscle recruitment. Even if it does, flaring your elbows is not worth the danger. That’s how I tore my pec: My grip was too wide and my elbows were too flared. Flared elbows mean your lats aren’t engaged and you’re benching inefficiently.
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great tips
Great teacher!
, I really appreciate the techniques you have studied, just like your squat tutorial which instantly added to my gains, I'm excited about deploying these techniques!
the fucking music is so stressful
they did surgery on a grape.
Wristwraps…yeah sure, if you go for 90% or more of 1Rep Max. But don't walk around with them all day long benching 60kg/135lb
I recently discovered the "thumbless" grip, but it was by accident kinda.. Whenever I bench heavier, the meat of my thumb starts to hurt which is why I'm trying to find out what to do (which is why i'm here). I was sick of the pain so decided to fold my thumbs back and it felt hella sketch but it felt wayyy better and i pumped out the weight like nothing… Good to know this is actually a thing, and that it is fairly unsafe… Might need to look into those wrist straps or something . . .
Being strong as hell probably doesn't hurt
Thank you
Awesome thanks for the advice I learn something new everyday.
Great tips, Layne!
Cringe
I’m a power builder, EMT, welder and fitness guru, I am Billy The Kid
Pretty good vid
How does arching back keep spine neutral?
If you really want to move the weight and don't stop pushing once you have started the lift then it's actually possible to lift up to two times the weight you previously pb'd , the secret is to carb up 30mins before your workout session and stretch for 30 mins prior to going for the pb lift , that way I have no idea what I'm saying .
Im am 3 years old and can bench 666 pounds.
I am your god
real takeaway at 11:40
14, almost five feet, around 90 pounds and I bench around 64 pounds
If he’s so good at benching why does he bench so little
I followed all the steps as per your video and no more shoulder and upper arm pain! Thanks for the great video.
Great video!
Thanks bro I really helped me out a lot a hell of a lot I followed exactly what u said went to the gym the same day and hit 275
Don't forget to bring Korn into your bench press….
One thing also is military press / strong shoulders is key to build a stronger bench press.
1:33. “ you don’t need any equipment except for yourself”
So no barbell and bench or we just let that gloss over?
great video one of the best ive seen if not the best…Congrats from Denmark.
How tf did you just tie your shoes
I dont touch my chest wit the bar is that wrong?
Could i substitute a banana instead of a grape or does ruin the whole exercise?
awesome tutorial, one of the best around, thankyou
Does this video apply for incline benchpress too?
Meaning does the bar on the way down hit between the top abs and the nipple line?
Thanks
What a knob head.
Great info. Thanx
Can someone please explain me what tucking the elbows means? I'm not a English native speaker.
Great job boss
I don't know why but he sounds and seems arrogant
I just yolo take 200kg sucidie grip well not the smartest
Great vid. Thanks.
It's ok for the hips to be slightly up while pressing right?
Why powerlifters use more than 90° angle grip ???
Damn I'm a bouncer
…. this is the most try hard bench press that I have ever seen…
Cover whole body with chalk. Chalk….is the secret ingredient.
Best most comprehensive bench press vid, brilliant.
Yeah bro but you ain’t even hyyyyyyyyge , I’m trying to get hyyyyyuge
Dude I have watched this iverv50 times this towns gunna feel something
To get big u clean ur ass
U. Use ass cleaner
To get big
But he can't bench! Funny his bench is the worst of his 3
Why do they draw shit out, just get to it Christ! I dont need fancy drama just give us tips and instruction not your life story. Good video though once you get to it.
I am currently 7 years old 6’’10 tall and have bench pressed 750lbs I’m hoping to get to 850 in a month
Most importantly touch your goddamn chest at all costs. If you don't touch it doesn't count.
He look small for being a a bodybuilder
I literally cat keep my feet flat on bench at all, they need to be back up near my bum and on my toes, is that ok?
Thanks Layne but I have problem on my feet my legs are biggest muscle in my body but when I bench press and want to support my upper body in my legs they are soo weak so any help guys and also girls
I THINK I AM BENCH PRESSING WRONG THAT'S WHY I AM HAVING A PAIN IN MY LEFT SHOULDERS I WILL TRY AND DO WHAT YOU HAVE DEMONSTRATE IN THE VIDEO. THANKS .
10:47 he's basically saying: "bruh do you even lift?"
I'm not saying this is my attributes but if just if I was 5'6" (171 cm) and weighted in at 160 pounds (73kg) and can bench 300 lbs is that good? If so, how good is that?
Kai Greene knows how to squeze grapefruits i've heard.
Very useful
Up
Got my $300 adipowers, wrist wraps, chalk for my back, and have a perfect setup to bench these 135lbs
yoooo respect to lex, on my profile there’s me @ 17 benching 352. any comments on form or stuff appreciated
When do you breathe out? Once the bar is returning back to the original position or after you complete the rep?
No no no no no no, you must lower the bar on YOUR BALLS LINE!
Whoever dislike this vid ….. can't bench for shit lol
Add grapes to you equipment, you'll see the difference bro