How to Bench Press for Strength | Step-by-Step Guide скачать в хорошем качестве

How to Bench Press for Strength | Step-by-Step Guide

If you’ve ever second-guessed your bench press setup, struggled with shoulder pain, or felt like your pressing progress has stalled—this video will change the way you train. In this breakdown, I take you through one of my full upper body sessions, focusing on bench press technique, equipment, setup, and accessory work that supports long-term strength and joint health. What I cover: – My exact warm-up strategy for pressing without over-fatiguing the joints – How I use machines and dumbbells to prime the movement pattern – The correct way to arch, use leg drive, and brace for stability – How to set up your shoulders and avoid pec or shoulder injuries – Cues for elbow position, bar path, and un-racking without a spotter – Why I pair my bench press with pulling exercises in the same session – The role of incline pressing, skull crushers, and lat variations for complete development – Programming mindset for long-term progress—not just chasing PBs Every cue, every setup choice, every exercise I use is built from over 20 years of coaching and lifting. If you’re a coach, athlete, or just serious about training—this one’s for you. → Apply for my VIP Mentorship: https://strengthsystem.com/vip-online... → Follow for more real-world strength training breakdowns. 00:00 Bench press warm-up philosophy 01:00 Dumbbell and lat pulldown warm-up explained 03:00 Shoulder positioning and scapula control 05:00 How to hand dumbbells properly on the bench 07:00 How bad setups can injure your pecs 09:00 Foot position, leg drive and arch setup 11:00 Barbell un-rack and elbow positioning cues 13:00 Weekly programming insight + warm-up jumps 15:00 Breath holding for stability and strength 17:00 Natural bar path and elbow tucking 19:00 Spine position, shoulder retraction & inhalation mechanics 21:00 Why I hold my breath for the full set 23:00 Incline dumbbell pressing as secondary movement 26:00 Bench press goals and clean bulking strategy 29:00 Skull crushers for triceps – technique tips 33:00 Isolation exercises to failure vs compound movements 36:00 Supersets and programming logic 39:00 Lat pulldown: two variations and their purpose 42:00 Back development vs just training lats 45:00 My coaching philosophy and final thoughts