Instructional Fitness – Bench Press

Personal fitness trainer Joe Tong teaches the proper way to do a bench press. Exercises: The chest.

If you have any fitness questions, please submit them for our video Q&A section at www.instructionalfitness.com.

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30 comments
  1. vazago3 / December 27, 2013

    Hey guys what about this. Should I drop the bar down to the chest lvl or
    like this video suggest, just some inches above

    • Juan Munoz / May 11, 2014

      drop it down to the point where each of your arms make a 90 degree angle .
      if you drop it to your chest, then the weight is going to transfer to your
      shoulders. watch scott hermans bench press.

  2. Raul Pena / December 30, 2013

    Do I arch my back or leave it on the bench?

    • Feybred / February 6, 2014

      leave it on the bench, arching your back is bad, bad bad bad bad. a little
      arch is okay. a little

    • Sean Norfleet / February 16, 2014

      Glad u said that cause I do that a lot. I arch my back way too much.

    • laxlegend93 / February 20, 2014

      Don’t create an artificial arch, if that makes sense. So keep a natural
      arch. When setting up, you should be focusing on digging your traps into
      the bench and retracting your shoulder blades. Then, as you flex your
      quads, hams, and glutes, your back will naturally come off the bench.

    • Redeem the Nation / April 3, 2014

      Slight arch is ok or Natural Arch like the other guys said. Overarching is
      something a lot of power-lifters do to decrease range of motion to press
      heavier weight but the effect over time is ruptured discs that actually
      rupture inward towards the belly. This is often mistaken for an injury
      caused by bending over but the ruptured discs only manifest when you bend
      forward because they become impinged by the vertebrae. So slight arch if
      your used to leaving back on the bench, bring your shoulder blades together
      as if you were trying to hold a baseball between them and just the natural
      arch of your back, should be slight but you should be able to insert a flat
      hand under the lower back on the bench. If your arch is lower than this it
      could be a sign or some lack of curvature in the spine or it could be a
      sign of weakened lower back muscles that cannot maintain the arch in the
      lower back in a laying position.
      Try not to let your elbows fly out too wide you want them slightly in not
      necessarily pinching the ribs but not parallel with the bar either but
      approx. 45%ish angle. IF you allow the elbows to go too wide you start
      putting a lot of strain on the rotator cuff and the connective tissue in
      the shoulders, plus the muscular focus comes off the pectorals and the
      triceps. IN heavier ranges for you or when you become fatigued it will be
      more difficult to maintain this frame just try not to let the elbows go to
      wide…..and have fun TRY not to focus too much on how much you lift but
      focus on if the weight your lifting is being done in proper form and if it
      is really activating the muscle. Hope some of this helps man God Bless!

    • Cameron Delguidice / July 20, 2014

      Do not forget to keep your arms sucked into your sides, this will create
      more power

  3. Engelhafen / June 23, 2014

    Arms should not go lower than parallel with the floor.

  4. albi2k6 / July 4, 2014

    So i see he went down to approx 90 degrees, is that because of his chest or
    is that recommended? Because a LOT of people online say touch your chest no
    matter what.

  5. Hector Sanchez / July 7, 2014

    Mama Dolores !!!!

  6. Cameron Delguidice / August 1, 2014

    Also a lot of you guys are confused about the bench press movement. For the
    best results, touch the chest for the full range of motion and keep your
    arms in. For anyone that doesn’t know, the bench press is not a chest
    exercise, because at no angle does it stimulate the chest muscles. However,
    it is an excellent core and compound lift so I would recommend it to anyone

    • Cameron Delguidice / December 4, 2014

      +TheAwesomeFoursum People who think the flat bench works chest is obviously
      a newbie

  7. DeAutre Henley-Lewis / November 19, 2014

    Thanks for your videos they help a lot

  8. Ghondi1 / December 20, 2014

    I just got done watching a video that said the correct form was to arch
    your back off the bench. Lol he wasn’t nearly as big as you 2 are I will
    follow your advice. Lol

  9. Ripped Homies / December 30, 2014

    If you want to learn how to bench press using the machine look at my
    channel.

  10. KyroCastle Tron / January 20, 2015

    Should you bounce off ur chest?

    • Simeon Velichkov / March 30, 2015

      No just jently touch it

    • andy lee / November 23, 2015

      never bounce. never.

    • Charles Forbes / January 18, 2016

      My friend actually cracked his sternum open by bouncing it because he
      though it would help. He was wrong. always listen because bouncing can
      cause some great damage to your physical training

  11. CLPvPs / February 1, 2015
  12. JPD / March 6, 2015

    The mecca of Steroids

  13. sulaiman anwar / April 8, 2015

    idc if hez from america or mars….

  14. jon jon / May 21, 2015
  15. Pretty Boy Flizzy / October 27, 2015

    I haven’t benched press in a while I complete forgot how to do it lol

  16. zakaria baytari / January 22, 2016

    thanks for the instructions

  17. OthmanEmpire / March 22, 2016

    Thanks for the video =)

  18. Hot Sauce / April 23, 2016

    I thought you should never lock up your joints, it fucks up your joints and
    also takes tension off of your muscles… like mini breaks….

  19. ryeguy / June 27, 2016

    This should be titles how not to do a bench press. Why is everyone doing
    this simple movement so incorrectly. Back should not be flat on bench,
    EVER! No mention of leg drive at all.

  20. HotGeneration200 / July 11, 2016

    Isn’t the bar too close to his neck?

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