Workout Perfecting The Flat Bench Press


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The bench press is a skill, just like the squat or any other major lift. The more you practice your bench press, the better you’ll be at it. Start light and work up in weight as you begin to understand the movement and feel more comfortable doing it. Fitness 1. Lie back on the bench and plant your feet onto the floor.

Avoid placing your feet onto the bench as this will require 2. Lower the bar toward your chest with control. Avoid resting the bar onto the chest to avoid additional strain at the 3. Press the bar straight upward with an. The action of your lower body is critical on a bench press, especially if you’re dealing with a barbell and pushing heavy weight. Take the time to learn that lower body action now and develop good. Example Workout Set.

Set 1: 5 reps of 150lbs. Set 2: 5 reps of 160lbs. Set 3: 5 reps of 170lbs. Set 4: 5 reps of 180lbs. Set 5: 5 reps of 190lbs.

Perform each workout (1, 2, and 3) once a week for eight weeks. Rest at least a day between each session. Each workout will take about 35 minutes.

Perform each exercise as straight sets, completing all the prescribed sets for one exercise before moving on to the next. Your bench press workout routine is going to be the primary goal of your program, yet you will have other exercises and workouts to balance your body and promote strength. The following workouts are to be completed 36-48 hours apart.

You should do. Training the decline bench press will allow a lifter to develop their lower pecs from a wide variety of angles as compared to the use of the incline and the flat bench press exercises. It can also reduce strain on the shoulders which are caused when the lifter constantly works on the incline and the flat bench press. On the bench press, you sometimes need that assist. By eliminating it on pushups, you add challenge to the move.

More Reps: And of course you. Full-Body Workout Exercise The press bench is ideal for exercise training and workout on your chest, shoulders, back, abs, etc. You will drastically increase your upper body strength.

Ergonomic Design With the comfortable high-density foam padding and the seat, you can get from doing bench presses on a regular basis is that they will. The bench press is one of the BIG 5 exercises that can give you a full body workout and is an essential upper body compound exercise that work your arms, shoulders and –.

List of related literature:

The pectorals are most active in the bench press during the first two-thirds of the lift.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

Bench press Equipment: Barbell, bench rack, spotter Movement: Using an overhand grip, slowly lower the bar to the chest, then press back to the starting position.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

If a trainee was training chest with the bench press, they would perform several lighter sets of bench presses prior to their heavy sets.

“The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” by Lyle McDonald, Elzi Volk
from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner
by Lyle McDonald, Elzi Volk
Lyle McDonald, 1998

It can involve upper body movements such as the bench press and medicine ball chest pass, or an explosive lift or movement first and then an absolute strength movement.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

For both the squat and bench press, the moment arm tends to be greatest during the lower part of the lift and decreases as the person moves toward the top of the lift.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Briefly, the spotter should stand behind the bench press and use an alternated grip (i.e., one hand using a supinated grip and the other hand using a pronated grip) when lifting the bar out of the racked position on the bench and when helping rerack the barbell.

“Laboratory Manual for Exercise Physiology” by Greg Haff, Charles Dumke
from Laboratory Manual for Exercise Physiology
by Greg Haff, Charles Dumke
Human Kinetics, 2012

The local picked up a 240­pound barbell from the floor with a palms­up grip, curled it to his shoulders, then pressed it overhead.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

After warming up with rotator cuff exercises, pump some blood into the delts by pressing a light barbell to the front and the back (a combination of standing barbell presses and standing presses behind the neck) for a total of 20 reps.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Safety While it is perhaps the most effective exercise for increasing upper-body strength and power, the bench press is not without risk and should not be performed without experienced spotters who can help with the weight should you lose control or fail to complete a repetition.

“Bending the Aging Curve: The Complete Exercise Guide for Older Adults” by Joseph F. Signorile
from Bending the Aging Curve: The Complete Exercise Guide for Older Adults
by Joseph F. Signorile
Human Kinetics, 2011

Bring the weights to a complete stop at a point in line with the bench, your pectorals stretched as much as possible, then lift them back up along the same wide arc, as if giving somebody a big bear hug, rather than coming in and pressing the weights up.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I’m 17 and worked out without equipment at home for 2 years i never did benchpresses, 3 weeks ago I joined a gym and started with 60kg benchpress and did 20 repetitions, my trainer came to me and said test your limits now 3 weeks later i do 4 repetitions with 100kg

  • thx, rn im doing bench without any heavy weights, trying to get the form correctly since i still wiggle left and right with barbell
    tho ik i could prob put around max 10-15kg of load on to the barbell, but does it change anything from going low reps increased weight to more reps lower weight?

  • Never look for a easy way… People who lifte heavy in BP doesn’t get it done in 1Day, me or year but YEARS.

    You just need patience to achieve the best

  • i find that increase in bench press, unlike squat or deadlift, is less linear and more step-like. you will be weak at it for a few, but with 2-3 times a week of benching for about 3-4 weeks, your bench will increase linearly for a while and then stall again. no/little change for a few weeks and then linear moderate increase. rinse and repeat. you just gotta keep at it. i find adding skull crushers, close grip bench and dips assist in the development of my bench strength, in order of effectiveness.

  • I love your channel! Honestly in the past weeks I’ve learned so much from you it’s so educational and learned a lot of the things I’ve been doing wrong over the course of my years. Can’t thank you enough.

  • Cheers to all the people that disliked this video. you’ve proved how dumb you all are. This guy puts out great content, backed by science. Don’t forget the great edited visuals he gives us. I’m a fan, You got my support.

  • Just when I’m telling myself I’ve hit a plateau and I’m feeling lazy and lethargic I watch mike rashid and or simeon panda and I cant wait to get in the gym! Hella motivational brotha!!! I’m about to eat some iron today after work! Thanks!

  • I used to weigh 57kgs and can only bench press 10kgs. I feel so emberassed. I also only feel the burn in my tricep and shoulder and nothing in my chest

  • Its obvious that you Stretched the Video so that you come to 10min.
    Dies all thus Money and Fame even makes you Happy?!
    I doubt that.

  • One time I was spotting my lifting partner in high school and he was benching a lot of weight. He asked me for help but instead I called him weak, pulled down my shorts, pissed all over his face and I ran away laughing.

  • A mental cue that really helps me with bench is to imagine there is a coiled spring between the bar and your chest. As the bar touches your chest you imagine the spring is released, exploding the weight up.

  • Your videos really help out. I’m currently weighing 170lbs and bench 330 raw. I’m not sure with a suit for powerlifting meets thanks to your help

  • 0:43 i can’t take advise from gay who shaking as hell:D he is look a like me without training and lifting more then him without shaking:d

  • Help one of your Bras out, whats ur gym playlist like when u go to the GOLD’S??? Mine always be classic rock like Metallica, Slipknot or the new band like the Delta Parole. What urs bra?

  • I went from 155lbs max to 175lbs in about 3 weeks, got stuck there for like a 2 weeks (couldn’t bench anything over 175lbs and then all of a sudden I was able to bench 190lbs. Now, about 3 weeks later I can bench 195lbs and the last 2 weeks I haven’t been able to bench that 200 which has been my goal ever since I started going to the gym 2 months ago.

  • You’re promoting ego lifting… you have low self-esteem and inferior complex… heavy bench press is not sustainable… people lie about their bench press poundage anyway…. the same as they lie about steroid usage….
    Powerlifting is a sport unto itself… powerlifters cycle their poundage year a round timed for competition!

  • I never bench press i started do it month ago I been watching you I went to 125 now I’m lifting 165 I never thought I do this helps me thanks

  • When I was in highschool I didn’t have to go that hard to get gain strength. At 23 sitting in prison, just had to steadily work out to get stronger. Now at 32 and starting to work out after 6 years of being lazy it looks like it will be a much harder road

  • Im kind of new to working out so my max was 1 rep 52.5kg(115lbs) and after these tips i pumped out 2 and maybe a half at 55kg(121lbs). Very helpful!:)

  • Ole boy got much longer arms than Rashid so it seems he can’t get as many reps as Rashid but that doesn’t take away from his level of strength. Just like Franco Columbo was always able to out bench Arnold because his arms were shorter.

  • I just wanted to know your opinion about Ryan Humiston(a pretty big guy) about doing 20 reps with lighter weights to get better results??

  • Mike… I need a sure fire way to keep my ass on the bench. No matter what. Once I get to 275 my hips shoot up. It’s drivin me nuts. What can I practice to get rid of that.

  • You know both you and your training partner tired when you sit around and talk for a couple of minutes. �� Starting at 14:00. We’ve all been there. #storytime

  • What’s up Mike. May I suggest you to put a mic on your partners. Very good videos but sometimes you can’t hear what they say or answer. Keep on the good work. Blessings!