Proper bench press technique requires pulling your shoulder blades down and back, keeping the bar close to your body as you lower it, and maintaining the same movement pattern every time. Changing technique under load is dangerous. A spotter helps, but consistency matters most.
Oh no, oh no, oh no. Oh, fuck, that's— oh, lucky there's a spotter there, man. His clavicle's gone. Some things on the bench press to keep in mind: hand position. We want to bring our shoulder blades, our armpits down into our underpants. That way everything is pulled down and that creates nice stability. Now you can see even on a bar, I'm pulling and lowering the bar towards me. So I'm bringing my chest up to the bar as I lower it. That enables me to keep a solid position. You can see where I am, and that for sure— you saw on that video, the guy putting it in his face— if I failed like that, I'd fail at my chest, right? It's nice and safe. And never change your technique under load. This is the whole point of training, is you create a pattern in which you default to under stress.
