The Bench Press Solution

Summary

This is a bench-press instruction video, not a sports event. Alex Leonidas presents strategies he believes can reduce shoulder strain and help lifters bench over the long term.

Key topics

• 0:00–3:09 — Scapular movement: Leonidas argues against keeping the shoulder blades retracted throughout every part of a press. He recommends staying retracted at the bottom while allowing the shoulder blades to protract at lockout. He also introduces the flat-back bench press, where the shoulder blades move freely, and suggests easing into it gradually.
• 3:09–6:35 — Flat-back benching: He points to historical lifters who used a flatter bench position and says shoulder problems are not necessarily caused by this style. He favors alternating between a tighter, retracted setup and flat-back pressing, depending on the goal and exercise.
• 6:35–11:49 — Closer grip: He recommends a shoulder-width or moderately close grip, with the elbows tucked rather than fully flared. A closer grip encourages a lower bar path and may reduce shoulder stress, while shifting more work to the triceps.
• 11:49–15:06 — Full range of motion: He warns that routinely stopping bench presses halfway can leave the bottom position weak. His preferred standard is to lower the bar to a light touch on the chest. He considers partial reps a supplement, not a replacement for full-range pressing.
• 15:06–18:00 — Paused reps: Leonidas recommends controlled pauses as the default, especially instead of fast, bouncing touch-and-go reps. Pausing removes momentum and sideways movement at the bottom, improving control and building strength there.
• 18:00–20:42 — Warm-ups: He advises gradually increasing the weight with moderate-rep warm-up sets rather than rushing through heavy singles or triples. He also suggests band work and pulling exercises, such as rows, before or between bench sets to prepare the upper back and shoulders.
• 20:42–23:10 — Back and shoulder strength: He emphasizes rows, vertical pulls, dead hangs, rear-delt work, and overhead pressing to build a stronger, more balanced upper body. He also says bench width should suit the lifter’s build and mentions floor pressing as an alternative.
• 23:10–25:45 — Existing injuries and recovery: For lifters with prior pec or rotator-cuff injuries, he discusses using a Slingshot and resistance bands to modify loading, with chains as another option. He recommends limiting benching to twice weekly for most lifters, with adequate recovery between sessions.
• 25:45–27:44 — Avoiding overuse: He urges lifters not to rely exclusively on the same flat barbell bench press. Suggested variations include different bars or grips, dumbbells, decline or low-incline pressing, floor presses, and changes in band or chain tension.
• 27:44–end — Conclusion: Leonidas encourages varying bench work and invites viewers to share their progress and other exercises that cause discomfort.

Presenter/source: Alex Leonidas