Tips To Fix Your Bench In 5 Minutes


So, the big lifts that
everybody in the gym uses is the bench press, you know. We all ask ourselves, hey
how much do you bench? What did you bench last night? How much did you bench last week? How much could you bench in high school? The trick is that a lot of
people don’t bench correctly. Now, my friend Josh here,
he trains a little bit. But he doesn’t know all the little ins and outs that we know.
So, what we’re going to do is, we’re going to show him how to fix it. But the first thing we need to do, just like what we did
with the squat with Josh, is we’re going to look at how
he does things right or wrong. So, we’re going to do
is put him in the bench and then we’re going to see
what he does right and wrong. Okay, so, just keep doing like 10 reps. So, the first thing we’re looking at is, his knuckle position. So, we start from the top
and work our way down. His knuckles are rolled
back a little too much. So, he’s got the bar over his shoulder. The next thing we’re going
to look at is, his elbows. He keeps his elbows out, to do down. See, it expands out like this. Then the next thing we notice is that when he took the bar out, and right now at the top, he’s actually got his
shoulder blades unlocked. And he’s got all this pressure on his pec tendon and his anterior delt, which we need to have more on the tricep. So, he’s using a lot of pec and shoulders, he’s way out and he’s got
the bar turned way in. These are all common things that most people you’re going to see in a normal gym do
incorrectly in the bench. Okay, so the first thing we
need to do to fix Josh is, we got to look at his bench position. Josh is a tall guy but
he doesn’t have very, very wide shoulders. So, his grip position is already puttin’ it in a bad position. So, what I like to find is, something that keeps him a little bit past shoulder width but nothin’ too crazy. So, a good rule of thumb for most people that I train is the
thumb-bed needs to match where the Neuro-ring starts on the bar. So, the thumb-bed of your hand is where the neural
ring starts on the bar. Now, I already like these
bone positions better. His body already looks
like it’s going to work for himself instead of against himself. Now, the average person will go, hey, hey Matt, shouldn’t I go wider because it’s going to
shorten the range of motion? Yes, that is true, but it’s going to put
pressure at the wrong muscles. And remember, the person
that gets the strongest, can lift the longest, okay? What does that mean? That means, that we don’t want to put our joints in bad positions. So, the first thing we’re going to do is, put his hands here now. This is his new, strong position he’s going to be in, okay? The next that we’re going to do is, we’re going to fix his knuckles. So, when he hands the bar out, he wants to tighten up
all these forearm muscles and make ’em super stiff like he’s going to punch me in the face. Now, what that’s going to do is, it’s going to keep his
wrists from doin’ this, so, let me roll him back. So, this is what’s going to
happen when he goes heavy. We don’t want that to happen, We want him to stay tight and straight. If I want to punch somebody in the face, I want to squeeze all
this and him like that. I don’t want to hit him and get loose. ‘Cause, one I’m probably
going to break my wrist. Two, I’m not going to create any power. Same thing applies with the bench. So, most of the time, you can fix 50% of the bench problems from the elbow-up by squeezing and keeping
the knuckles tight. The next thing we’re going to
do is, when he hands it out, I want him to think about trying to keep his shoulder blades pinched. So, he’s going to imagine
that I have my fingers between his shoulder blades and he’s going to retract them, so, go. Now, if you watched what happened is, his chest automatically filled up. So, loosen it up, like, don’t do it. See how that flattened out? Now, he’s going to be all here. Now, if I pull the shoulder
blades together and pick. That right there, if he
does that right there, not only did we shorten range of motion, we helped turn off the anterior delt to make it actually do less work. Right here is where we want this to work. How many people have you heard at the gym, oh, man, I had to stop benching, I tore my tricep off my arm. Not very often. How
many people do you hear, oh, man, I can’t bench anymore, my shoulders hurt or I tore my pec. That’s because they’re
using the wrong muscles to bench and they probably had the width going the
wrong way, it’s too wide. Okay, the next thing is, we’re going to make sure that he, when he hands it out, when he gets it handed to him
or hands it out to himself, he does not unlock his shoulder blades, his shoulder blades stay back.
So, the one thing he’s going to take it out with is, his elbow. He’s going to lock his elbow
and grow it out to himself. Go ahead, good. Now, when he gets ready to start, he’s going to make sure
his arms are locked, he’s going to squeeze his hands, he’s going to go down in a straight line and up in a straight line. Yep, just like that, good. Now, the next thing we want to do is, we want him to torque
the bar a little bit. So, he’s going to turn his, yes. Now, he’s going to go down, there. And not let him come in, yep, better. Come straight up, straight
down, right there, good. Do one more, good. Now, with that last rep or so, we’ve fixed 85-90 percent of Josh’s stuff in less than five minutes. So, the hard part with Josh is, if he goes and trains on his own, he’s going to have to maintain that form and his body is not going to
want to do it under heavy loads. What does that mean? That means, do not use weights that your body can’t technically master. His max might be 30 to 40 pounds stronger with a more messed-up form, but it will not long-term
make him stronger. It will actually made him
weaker and injure him. So, when you’re learning something new, you might have to take your max back down to what you can do with that new technique instead of your old technique. So, don’t get He-Man Syndrome. Nobody cares if you can bench 135, we all want you guys to bench 300 plus. So, if you’re training on your own, chances are you’re going to want to try to find a bench setup similar
to Wenning Strength bench. What does that mean? That means, you see these
long spotter arms comin’ out? If Josh wants to go heavy on his own, he goes down, he takes the bar out. Let’s say, he’s got his
max on the bar, go ahead. He’s going to take it out, it’s pretty heavy, he’s going to go down, he’s going to press it up half-way, he can’t make it, he’s
going to go back down and he’s going to set it on the spotters. Now, obviously, he doesn’t have a for him to get out, but now
he can get out, if he has to. Makes sense, why I roll that way, and get my head out from underneath it. Now he can get out. What would happen if he was by himself? He would have to dump
the weights on each side, if he didn’t clip it, probably hit somebody over in the corner. Or he’d just be stuck there
until another person comes. And if he’s got his own garage gym, he’s in deep shit, okay? So, what you want with the bench press is the ability to get out of something if something goes bad. Because you never know when
that’s going to happen. So, we’ve taught Josh
all the little tricks of the trade at how to
bench press correctly. Remember, that most of the problems you’re going to see comes
from the shoulder blade, the elbow and the wrist. If we get those three
areas straightened out, and more biomechanically sound, the bench press is not
only going to be more fun, it’s going to be stronger and safer. And that’s the trick, you got to get your
lifts technically sound. Nothing usually ever gets
hurt when it looks good, it always when it looks bad. So, keep the wrists straight, don’t let ’em roll, don’t
kick the elbows out, and keep the chest high. If you’re interested in any of
the equipments you just saw, the belt squat, the competition
bench with the safety arms, then go to wenningstrength.com and take a look at our equipment section. And also take a look at our manuals which goes over very, very, in-depth the things that
we taught Josh today on technique and how to lift. Go see how we use the
Wenning Strength Belt Squat to teach Josh how to squat perfect in less than five minutes. This was huge, and him learning how to
squat not only safely but also effectively very, very fast. If you have any questions,
go below, ask them, and we’ll get back to
you as soon as we can.

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