The first thing I learned here was I wasn’t using the proper intensity and mindset in my warm-up. It shouldn’t be too surprising considering my entire bench press technique was lacking so much, but this was another thing that became clear.
In getting set up in my warm-up, Dave relayed the importance of using great form and getting set up correctly on my warm-ups. That got me in the proper state of mind and absolutely drilled the importance of technique and form into me for my more demanding sets to come.
Think of it as an “On/Off” switch. If you just turn it “On” when you get to your heavier sets, I’d be willing to bet you’re not going to be where you want to be technique-wise unless you’re an absolute expert at benching. Since I’m not, my switch has to be “On” all the time so all the technique and form cues become second nature.
I didn’t move my grip out much, but putting my pinky finger on the ring did make a difference.
I believe the most important thing of this segment was learning I have to be uncomfortable when I bench. Dave said it best, “When you bench, it is extremely uncomfortable.” That doesn’t make it a walk in the park, but you will reap the benefits. It also let me know that every part on my body (shoulder blades, lats, traps, lower back, legs, abs) was doing its part. Like I learned, this is a full-body exercise.
The grip change made a big difference, too. The bar distance was much shorter and my elbows were barely getting to the bench pad. Before, I was missing at the bottom because my elbows were going well below the pad, a recipe for disaster for someone who is trying to get significantly stronger. I also found out I wasn’t squeezing the bar hard enough, something I never considered…not a surprise if you’ve been reading along in this series. That led to me not pulling the bar apart and was another big error in a comedy of them.
The band was a great teaching aid and could really be useful for anyone to use in their warm-up sets to learn about squeezing the bar and pulling the bar apart. The mental process point Dave made is also very important. It’s just a good idea to constantly drill those into your head.
I realized my lower body still wasn’t as tight as it needed to be. I didn’t even realize it until Dave pointed it out to me. That’s just years of bad, bad bench habits. I didn’t have the proper leg drive, something that’s hampered me for years. I previously thought I was getting leg drive, but as Dave showed, I was not. Again, it’s something I have to drill into myself when I’m benching. My leg drive from the floor wasn’t transferring through, so that cue Dave made was big. As soon as I tightened everything there, my whole body pressed through the bar. That was a huge deal for me and I think it can really make a difference down the road.
I’ve done three bench workouts since this first video and the results are already there.
I’m currently following 5/3/1 and on the first day, I did three more reps with the same weight.
A week later, I jumped up 10 pounds and matched my reps and I’m confident it could have been a 15-pound jump.
On the third session, I jumped five reps from the same weight, giving me a bench press PR (and a projected raw max of around 325 – stop laughing!).
This remains a work in progress as I have a ways to go to perfect my technique, but it’s a start and I’m already in a much better place than I was before.
See Part 1 HERE.
See Part 2 HERE.
This is the best article series on the bench you have done by far Dave! Very helpful. Can’t wait for part 4
I have to agree this is the best Bench Press advice I’ve ever seen. I’ve read all the books and articles, have been to seminars and have seen all the videos. This series is hands down the best I’ve come across. I can’t wait for the next section. Great stuff!
great series and wisdom shared. Really looking forward to part 4. Also a squat and deadlift series would be a great resource and much appreciated if you did them. Thanks for all your freely shared knowledge.
Really an amazing series. This has honestly helped me more than all the ‘tips’ I’ve gotten from other people. Thanks!
are the elbows too flared out at the bottom?
squat and dead series!
Dave, you are literally putting weight on my bench. I’ve kept some of this stuff in mind and my bench is on a major upswing.
Very much appreciated, thank you.
Yet another awesome edition of a promising series that I am still hoping will continue with the other lifts.
I’ve seen other videos where you teach the bench but this teaching style I get a 100% understanding and I’ve already improved my technique…Thank you very much these tips are priceless and a big part of the reason why I will always support EliteFTS!! I also hope to see videos on squat, box squat, and deadlift.
Fantastic series. Really the most useful bench instructional video i’ve seen. Great. Thank you.
Dave, this series is amazing!
This is fantastic….a one on one session on video….for free. Cant ask for more than that.
Learned more watching these three videos than I have in hours of reading. For people who learn well visually this is great stuff. I for whatever reason see it as a positive that these weights are likely representative of a real broad range of readers…it makes it seem achievable. I think it would have had less impact for me if I was watching a guy moving competition level weight.
Very helpful and I know business keeps you busy but a Seminar “tour” in major cities would be awesome could se the help down in Texas!
Dave
Great series. Can we please get a deadlift and squat series too??
Thanks again for part 3!
I would be great if there was some pointers in a future episode about keeping yout butt on the bench while pressing.
My bench has gone up 15 kg’s from my 1 rep max for a set of 3 reps because the technique improvements from these vids. thats about 1-2 years of weight increase in 3-4 weeks because of better technique.
You have developed a straightforward, understandable breakdown of what it means to bench press with proper form that actually makes sense and is applicable to us average Joes. I would very much like to see a continuation of this series with assessments of how to properly deadlift and squat. Great stuff and keep it coming. Two thumbs up.
Dave yet another great video. Thanks for taking the time.
cant thank you enough for the videos dave, its explained well and broken down so simply. my bench is on a major upswing as well. i hit 345 yesterday for a PR with your help and feel like i had more in the tank too…
These videos are a visual learner’s dream!
This series is the most imformative bench video series I have ever seen. I agree as well that a deadlift and squat series like this would be awesome.
Great teaching technique, it is very easy to understand and great series. To be able to receive this type of quality information for free is awesome. I’ll anxiously be awaiting the rest of the series. But not as anxiously as I’ll be waiting to get my blast straps…….. just a couple more weeks!
Hi Dave, this is a great resource for people trying to learn from a master, much appreciated! I have one query, this technique advice seems to be geared towards strength/ powerlifting as pointed out in the video.
If someone is interested in increasing their bench obviously by getting stronger but with the main goal of dare i say it, bodybuilding….would there be any differences in how would you advise them?
Thanks.
Strong work, Dave. Would love to see a series on the squat and dead as well.