What's going on a HermaNation? I'm gonna teach you guys how to properly do a bench press with a barbell.
Okay, first thing you wanna do is you want to set up your bench set up your barbell, okay.
Most people are gonna have the peg on the second hole. Some of them don't even have pegs
so just get it to a point where you can lay down and get it off the bar get the bar off the pegs
and what you want to do, okay.
First I'm gonna show you how to do not do a bench press.
There's lines on the bench this you can do most people use this finger the index
fingers I believe pointer finger. I don't know, the little finger next to the pinky thing
we're gonna call it that now
Brain fart. Okay. So what you want to do is put that or your middle finger on there
I like using my middle finger what you're not gonna do is
keep your wrist bent like this
Okay, you want to make sure your wrist stays straight and we were also not going to do
is bring it down like this.
Okay, that's how you cause a shoulder injury.
That's how you tear a rotator cuff and destroy everything back here.
And the reason being is because okay when you're coming down like this
now if I bring my arms down, does that look natural
No, it doesn't look natural, but that's what you're doing
when you do this movement, what you want to do is you want to come down like this over your nipples.
Okay. Now if I just relax my arms, I'm still in normal position. I'm not jacked up like I was back here.
So what you're gonna do is you're gonna lay down
you're gonna put your middle finger on that little line
bring the bar up. Okay, get your shoulder blades together
you're gonna bring the bar down
across your nipple line and come down 90 degrees
and push straight up. Okay, breathe in on the way down
push up 90 degrees
bring it down 90 degrees, up.
Now
some of you might be saying especially the younger generation
I was told to touch my chest or I was told to do this. Okay. Listen
You don't want to bring it down to touch your chest because if
you're going past 90 degrees the weights transmitted from your chest onto your shoulder.
You're gonna cause an injury
Okay, some of your friends might be able to touch their chest when they bring the bar down
but when I was in high school all my friends told me to touch my chest with the bar
but my friends were also like 5 foot 2 and their chests were already out to here so
when they brought the bar down the 90 degree or when they brought the bar down to touch their chest
it was already at 90 degrees.
Okay, because that's how far they had to go down they had shorter arms the bigger chest now some power lifters
my form on this is probably off so don't if you want to power lift. I'll have a power lifter
show you guys how to do it. But I've seen enough to know that when they do it
they put their feet like right here, okay.
And what they do is they come up like this bring their feet back get their arms on here. They come in
and drive their shoulders into the pad
and when they pick the bar up and bring it down to their chest my arms
are at 90 degrees because my body's so jacked up in the air, okay?
There's different forms of benching but guys want you to take away from this one
is a regular bench press where you're gonna lay down
Okay, you're gonna put your middle fingers on these lines
pick the bar up off the pegs
stick your chest out shoulder blades together
and just bring the bar down 90 degrees.
Then bring it up
keep the bar over your nipple line
one more
and
that's how you do a bench, press with a barbell.
For more good stuff stay tuned because as always more stuff coming soon
Later guys