Enhance Your The Bench Press Power



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How to INCREASE Your Bench Press: 3 Common Mistakes | Silent Mike & Alan Thrall

Video taken from the channel: Bodybuilding.com


How I Increased My Bench Press 30lbs in 4-Days!

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The Fastest Way To Blow Up Your Bench Press (4 Science-Based Steps) + Sample Program

Video taken from the channel: Jeff Nippard

Your Bench Press Assist Moves Barbell Row. Building up those posterior erectors and lats can really assist your pressing moves. The lats attach Floor Glute Bridge. As I said, energy transfer is huge on the bench. And your glutes are one of the biggest muscular Shoulder Press.

Your anterior. This might seem trivial, but pulling the bar out from the rack and holding it for a few seconds does a few sneaky things: Acclimatizes your mind and body to the weight. This is something I have started doing with all my heavy lifts (squats in Gives you a chance to settle and properly grip the. The bench press is a core fundamental exercise for developing upper body strength and power, effectively targeting your pecs, anterior delts, triceps and lats. And improving upper body strength will greatly improve your overall athletic performance and growth, which is why many bodybuilders are obsessed with increasing their bench press.

Strength and power go hand-in-hand, which is why I love post-activation potentiation (PAP) and complex training. Complex training is great because it involves being a. Just make sure that you maintain a reasonable amount of assistance work, as this is a vital part of improving your bench press strength.

How the Bench Press Program Works. This bench press program is broken up into 3 segments: Weeks 1-2 – Rep Work. You will try to perform 5 sets x 8 reps on the bench press, increasing intensity (weight. Performing the guillotine press is simple: it’s just a bench press, except instead of lowering the bar to the chest, you lower it to the clavicle (collarbone). That small changes shifts the.

Perform the close-grip press with 70% of your bench weight. When looking to build pressing power, strengthening your triceps will make you more solid at the top of the lift. Adopt a shoulder-width.

Get Stronger in 90 Days http://athleanx.com/max-size Subscribe to this channel here http://bit.ly/2b0coMW If your goal is to increase your bench press th. However, when using the bench press to develop punching power, your goal should be strength gain as opposed to mass gain. Keep the weights lighter and increase the repetition range between eight to. While the bench press is primarily a chest, triceps, and shoulder exercise, your legs, glutes, and abs contribute as well.

The better your balance, the better your lifts will be. Don’t let your legs flare out or arch your back on the positive and negative portions of the exercise. That will lead to your stability on the bench being off.

List of related literature:

The bench press doesn’t just teach you how to press through midrange; it also gives you a blueprint for creating torque with your shoulders retracted to the backs of their sockets.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

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

Weightlifting should focus on bench presses and shoulder pressures and combine compound moves with weights.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

The improvements in performance included an increase in the maximal bench press load (12%), the bench press throw (8%), and the isokinetic bench press (13%), but not the ground reaction force during a push-up test or the peak torque during horizontal arm adduction.

“Neuromechanics of Human Movement” by Roger M. Enoka
from Neuromechanics of Human Movement
by Roger M. Enoka
Human Kinetics, 2008

For example, in training the upper chest I used to start out doing 3 sets of Dumbbell Incline Presses at an angle of only 15 degrees.

“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

The chest exercises presented here build absolute strength and explosive power and emphasize functional strengthening for basketball.

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

I can, however, suggest a training program, minus the exercises, for you based on the principles I have used with the senior athletes I’ve coached.

“Fast After 50: How to Race Strong for the Rest of Your Life” by Joe Friel
from Fast After 50: How to Race Strong for the Rest of Your Life
by Joe Friel
VeloPress, 2015

Started doing light power cleans, up to the shoulder and then an overhead press, sets of six or eight, down and up, down and up.

“The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades” by Pavel Tsatsouline
from The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades
by Pavel Tsatsouline
Dragon Door Publications, 2001

To increase the level of difficulty, remove the bench and extend the elbows.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

Start with compound movements, such as the barbell or dumbbell bench press, to strengthen and develop the pectoral muscles.

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

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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  • This is all great but Jeff really blew my mind near the middle when he filmed himself with a phone leaning on a kettle bell. How have I never thought of this you brilliant bastard?

  • In my gym the height of the bench is so high that iam not able to get the leg drive and able to arch properly. If somebody can advice me what to do i would be very thankful.

  • I didn’t see any comments about this.

    An easy way to increase bench is to use leg drive, its a completely underused technique and all the big benchers use it.

  • Lord Jesus! Anyone watching this video please don’t arch your back like that when doing bench presses, that’s a crock of shit! Horrible technique.

  • It’s a heart warming feeling to honestly say I can do the weight you did in your thumbnail, took prob way more years then you took but still feels good, and great video

  • Gym screw told us always do wat feels right for you..so many diff styles..oni one is right..ur own way..FACT..unless ur a dum ass or complete pleb..we all lnow them.������

  • I think arching ur back like that is a stupid thing to do I stopped doing that and flat back and I was putting up alot more weight.

  • Something that really helped me build up my bench was building my shoulders. When I first started lifting I had trouble breaking 300 on my bench but after I really started building up my shoulders I was able to break that plateau. I know this vid is technique tips, but shoulder development is pretty huge for bench even though it’s not the primary muscle.

  • not even One right rep wow. it’s good for the kids 2 see how not to do. do u even touch the bench with ur butt? don’t think so. lul

  • “If we rotate the image….” are you serious?how have you got so many idiots to listen to you?arching your back will limit gains and possibly even cause a serious and ongoing injury to weaker/beginner lifters!ive been training for over 20 years and i had to stop this video before i got halfway through as its just full of some major bullshit that absolutely WILL cause some viewers injury.when you change the angle of your back on a bench you change the part of the pec you work,this is why incline and decline benches exist in the first place,to avoid having to do something very stupid and dangerous for beginner and intermediate lifters.terrible video,if the rest of your content is this bad im glad ive seen it now so i can give an honest and accurate reply to anyone asking about your channel.you clearly dont know nearly as much about lifting as you appear to think you do.

  • Really helps bro thanks for the information ��.. love from India ���� perfect example of science in body building and the research and knowledge takes it to a new level

  • Years of consistent lifting? Your like 18! Arch the hell out of your back? Your a joke! You should not be regurgitating stupid misinformation!

  • You aren’t gaining one single thing arching you block head. Shoulders pinched together, elbows in, legs under tension grabbing the bench.

  • One thing I like to do is at the top of my rep, I drop the weight with zero resistance, and then I catch it a few inches above my chest. Usually you will push against the bar and gradually lower it. Don’t gradually lower, don’t push against it, let it drop and then catch it. This will really put stress on your chest to have to brace the falling weight and then push it back up immediately. I choose not to bring it all the way down bc it puts more stress on the shoulders. Another secret I have is I take two dumb bells and hold them vertical. I keep my elbow in towards my body and I squeeze the two dumbbells together as hard as I can while I do a press. The combo of squeezing and pressing really targets the chest

  • Excellent video, so many people not only bench but lift improperly over all. You never hear anyone talk about body mechanics. Probably the most important when lifting especially when lifting big. Great job

  • If you want to get actually stronger, you know when you can use the strength in real world applications, bench press straight up and down, angle back to your face, and angle forward over abdomen every day 10 sets of 10 for a month and your max will go up 70 to 100lbs. This is because doing all three forms of bench will build up every muscle in your chest, shoulders, back, and arms (a lot of muscles you didn’t even know you had and you will feel it after the first day or two). I have been in the 500 club since I was 18, don’t lift every day anymore but maxed out last week at 565 and I’m 28.

  • How to get 50 lbs more on bench in 1 month
    Step 1: go the gym
    Step 2: find the local dealer
    Step 3: ask for steroids
    Step 4: cycle for 1 month
    Step 5: enjoy

  • Good topic for clarification but analysis fails.

    Lifter does not create a moment arm by pressing from the lower chest. It is just a geometric projection of the moment arm to plane chosen arbitrarily by the observer.

    If we think the essential physics of the lifting system we recognize that the only load carrying maximum moment arm is the humerus, which is of constant length.

  • This video is so bad. All the newbs will start yes Jeff amazing video. From when you told us to arch your back, you’re a bellend who knows nothing lol. The press path should be a straight press up, not a press backwards. So much bro science and stupid information

  • Hey Jeff, I watched this video six months ago and I have been working on it and increased my bench from 265 to 300 this morning! Fixing the bar path and getting the correct back arch we’re huge for me. Thank you!!!

  • Bruh I’ve given up and accepted that my bench will never go up and get stronger, I’ve tried everything. I’ve been stuck at 185 1 rep max for months and no matter what I can’t get a second rep without a spotter or increase the weight.

    I’ve literally tried all different variations of bench and chest exercises, I get stronger at those but not bench. I just want to hit 225 and I’ll forever be satisfied.

  • any tips on shoulder injuries? every time the weight halfway in the descent, when I press from the bottom and when I release the grip when im done with the set, I feel a sharp pain in my shoulder. its been plaguing me for the past 2 years.

  • Bad form. Dont arch your back. A flat bench is designed to hit your nedial pectorials. Get on a decline bench to hit your lower pecs. You can bench more weight on a decline because it engages the larger lower pec region more. Dont take a chance injuring your lower back by employing excessive arch on a flat bench. You’ll pay for it decades in the future and wonder what it causing your back pain.

  • You have thick cage and short arms its the perfect genetic for bench pressing. I can be 2times smarter in my training and working harder but i’ll never be able to bench like you

  • Really helpful video Jeff. I appreciate your thorough approach and all the clear visuals and concept illustrations. You are a natural teacher.

  • Why not use the Guillotine press for more chest in general? If the aim is not strength but size, wouldn’t this be the best variation?

  • Not being funny but the opening before / after pics are identical!!
    You have just drawn the lines at s different angle ��������
    For that reason I’m out
    Didn’t even play the video

  • Is arching your back during bench a good thing or bad thing? I’ve always been told not to do it and then I’ve also been told arching a bit doesn’t hurt. Not sure if it actually helps or not

  • Not kidding, after I tried this for three days, I did a pushup and that literally threw the earth off the orbit. The nasa is trying to hide it,

  • What if you are missing one leg? is there a way to keep the stability and power? I have a hard time pressing down with my right foot.. No knee either.

  • 16 150 6:0 started benching 3 months ago at 136 w a 100 max and benched every 2 or so weeks. Now I’m up to 155 but can’t get past that

  • Some funny comments, but I get the science behind this. Plus I saw a random guy doing this decades ago. A guy who took half a year off due to his work and came back pretty weak and was doing only moderate weight and then he would put a ton of weight on and just hold it there and then we would spot him thinking he was a simple goon. But after a few months he was doing reps with 315. He mentioned he had to gain his tendon strength back before he could lift his usual 300 pounds. We thought he was a joker because he was working out with 160. He did say you don’t want to over do it because it could cause pain in your joints. This sounds its worth a try when you hit a sticking point. I wouldn’t do it constantly because of the risk of injury but maybe like 3 weeks a year. I will be going for a PR in about 4 weeks (16 week work up) the week after my max I will try this to see if I can get it up another 10 pounds or so.

  • When do you recommend someone doing this during they chest workout? Like for me I usually do 205 5×2 and I wanna hit 225 soon so how do I use this and how many times?

  • I have a bench press that has bars on the side to wherw if you wanna drop the weight it wont hit you i dont need a spotter love this thing

  • Your explanation of why this works is wrong, but the technique works nonetheless. It takes months to build up tendon and ligament strength. This method hyper-stimulates the central nervous system. Though you’d probably get equal or better results doing singles with a slingshot because of more ROM and just as much overload. Or a safer method just doing 5 sets of 1 of paused raw singles at 90-93% of 1rm. Recovery is huge though, takes days or even more than a week to properly recover from 5 sets of heavy singles. I usually stick to 3 sets of 1 at 90-93% and I’m able to maintain that weekly for months on end.

  • Hey man, I like your videos and your interest in how to make them look better. The use of a decent mic could improve the sound too.

  • Very well supported theory over benchpress!!! Love it and will adapt it to my workout routine. Will see how it goes. Thank you!!!

  • Deep down in the commends i saw that you said to hit triceps hard (5 sets) what do you mean? What if i am doing chest and biceps and not chest and triceps?

  • in september I was so weak I could only do the bar 7 times i’m now at 95 for 5 reps 3 sets,i’ve been making slow progress but my lifting isn’t consistent and i’m trying to work on that

  • So, i have to do for example 2 sets the first week, the next week i do 3 sets or i go for a second week with 2 sets, how to properly increase volume?

  • ↓↓FREE CUSTOMIZABLE WORKOUT PROGRAMS↓↓ with short videos tutorials that explain how to do each exercise. Goals specific programs (muscle growth, weight loss, speed & agility) based on your experience level. https://www.gentechnutrition.com/pages/goal-specific-program

  • Increasing is slow. I usually do chest flies and other machines to help increase my bench, so it isn’t a painful process of squeezing my eyes out of my head to get a barbell up

  • Bullshit!!!!!!!!Been training for 40 years and you arent gaining 30 lbs in 4 days.And furthermore you shouldnt be sore 4 days after working a body part if you train regularly.Total bullshit!

  • my cousin went from 155lbs to 205lbs in just under 2 weeks
    What he did was
    10×20 push ups per day
    Adding a rep to his 70% load
    Eat an hour before

  • This makes sense. It’s a Central nervous system approach to getting stronger. I got it. Great advice. I’ve heard so many advices out there for increasing bench. The is the 1st but makes more sense than everything else I’ve heard. Building muscle and getting stronger has always been a mental thing anyways.

  • If I do this on a Smith machine, and then the next time I lift go back to regular bench, will it still work roughly the same? I know Smith and Bench aren’t the same but just curious as to how it would work.

  • Ugh my dumb ass. You said 20 “percent” above your max, not 20 pounds. My max is 300 so I’d have to be doing this with 360lbs instead of 320 dammit I fucked up lol.

  • For three weeks I increased my bench press from 90 kg one repetition to 100 kg four repetitions but with different method/exercises. And also I’m 15 years old I started doing gym three weeks ago before that I had 2 years and four months of street workout.
    Now I mix street workout with gym and it’s working really well.

  • 6:26 I swear I thought my fucking AirPods gave out on me��I’m like these fucking expensive ass headphones just took a shit on me bruh��

  • I’m sure it’s obvious, but are belts necessary? I’ve gotten feedback where people say that if u add weight little by little and train the body, u won’t need a belt. Compared to going heavy untrained and needing one. Pretty much your choice i guess? I’ve been lifting for 2 years without one and am fine. Can do 3 plate squats, 3 plate deadlift, and 2 plate bench. Do I really need need a belt?

  • I know this is an old video but thank u so much guys! I was stuck at 265 for a little over a month now and didn’t think I could get stronger. I was doing everything but the knees below the hip and elbows close to torso technique. Fixed that and went from 265 to 275.

  • If you are an experience bencher, I do not believe that changing anything here and there will do anything to improve your bench. Now if you are brand new to the exercise, I can understand somewhat. The point I’m trying to make is that in order to improve your bench its just to do more bench and use some type of progressive principle. And those that are really strong in the bench, they so happen to be strong naturally. The same thing goes with other lifts.

  • I tried tucking my shoulder and it actually made it harder to bench. I could gain any leverage. I must have totally misinterpreted this video. The fact of the matter is that there’s no miracle panacea. No matter how perfect your technique is, if you’re too weak to bench a particular amount of weight, you won’t lift it. The only way to get stronger is to eat healthy, get plenty of rest, and gradually work your way up.

  • Number one tip. GAIN WEIGHT!
    Your presses will go up..and pull-ups will get harder…for me every 5 pounds of body weight my bench will go up..also build a bigger stronger back..and lastly master leg drive

  • What about eating enough food? That’s my fucking problem. I can’t eat enough. I mean, who can eat some 450 odd grams of carbs a day plus 190 grams of protein. It’s easy AF to eat 200 grams of fat.

  • Is it ok if I don’t lower the bar all the way down to my chest when I do bench presses?

    I leave about 2 inches worth of space above my chest then I bring the bar up again.

  • Space exploration is fantastic and all, but we should also look at Earth and it’s unexplored regions. Like the oceans, and this man’s beard.

  • I just tried 165 for the first time today and did 2 sets of 6 reps after being at 155 for about a year. Should I just go up to 175 now? I felt like I could’ve done more

  • Ok I really dont understand the leg part. I never feel anything there. I thought it was a chest exercise? Or am I wrong? Am I supposed to push against the ground as I lift because someone told me that’s how it’s done. I’m really skinny so when I do that my back arches and there is space between the bench and my back and I think that is not right, however it doesnt hurt.

  • Anyone else have double jointed elbows and have the same form as seen 5:04 but feel fine but when they try to “correct form” they feel like their shoulders are gonna snap

  • At 19,at 195lbs my bench was 300lbs 3×5, i was not able to add in another day but i was also natural so mybe why my recovery time was 7 days not 2 days

  • ….Today I was going nuts about how I pushed my hypertrophic set max to 38kilos for dumbbells press, and YouTube recommends this.
    I have no faith in my privacy, anymore.
    Everyone over the last 2 months on YouTube is ballistic over recommended vids and at the same time, creepily getting recommendations to shit we just talkrd about or messaged about.

  • The second dude benching in the video is a nfl player who probably weighs 240 lbs…I’d hope you’d be able to bench 225 which isn’t even your complete body weight

  • Let us know if you want more videos from Silent Mike & Alan Thrall. Check out both their channels.
    Silent Mike ► http://bit.ly/2oOvtHc
    Alan Thrall ► http://bit.ly/2oOnWYL

  • Guys help me out I do everything right until I lift off my feet are still on the ground but I have a slight movement. As soon as I have that movement I feel my contractions I have in my back slip and I end up getting flat for some reason. Then I’ll syke myself out and end up failing the bench but if I keep from loosing my footing I’ll get it. I think I’m thinking too much and I lose all of my momentum. Didn’t realize it the other day I was going for a pr of just 255 on a heavy single missed it. An older gentleman spotted me and said I wouldn’t go for it again but after he said that I got pumped up and said I’m getting this shit and got it. Tell me some routine for my mind like what do you guys think about. Do you try to get angry and attack that shit or free your mind? Because I’m still at that mind over matter right now but I have increased my heavy singles from 185 to 255 since Jan 4

  • God dammit!!! I’ve going about this all wrong! This is why my left shoulder has been hurting every time I bench. Thanks for the eye opening advice you guys, Keep up the good work!

  • Almost 1 year since Started gym, I been Lifting 30kg each side 3 x 8 reps, same with dumbbell but then you see some skinny guys lifting 45kg each side… Wtf

  • I’m 17 and do almost all the mistakes, i weigh 87kg and can bench 95kg with these flaws is that a good feat of strenght or am i a weakling eventhough i’m buff?

  • Start lifting just the bar for 10-20 reps and for 10 sets every day, then increase the weight by 2 pounds every week. In 2 years you will be benching over 400 pounds.

  • Not a Sub and Not gonna b a Sub lmfao This dude talking bout leg drive thru ur toes �� bruh Heels down and push them down while u lift! And bruh Creatine is not that bad smh and he’s taking it with Juice! These dudes are Pussies!

  • Literally I couldn’t bench for shit because my form, when I started flexing gluteus and popped my chest a little more out I benched 135 like it was nothing, good shit.

  • Just had to subscribe to your channel. You seem to know more then I do about bench press. I am 43 years old and I just hit 135 on my bench today at the gym. I know that sucks and it wasn’t that much weight but for me it was really my first time in a long time since I benched that much.

  • 1 Inject Dianabol 2get a script for T from your doctor 3-go to GNC and get their legal steroids 4 make youtube videos and don’t tell anyone that you take drugs

  • My bench press is 130lbs I’m 16 only being gyming for a few months started really skinny but put on a lot of wieght and mass hoping to push out 155 soon

  • The sticking point is were I failed 110 yeah that is bad but I am 13 and out of shape and don’t lift very often but I got 105 after not lifting in at least a month and a half

  • I have that very same creative, and poured it in a lemonade from Popeyes the first time I had it with no idea how strong it was. Extremely salty, very sour. Now I just mix it into a 1 oz shot glass

  • The music is a stimulus that competes for my attention with your words. Not the most effective way to ensure that your hard work is absorbed by your viewers and me.

  • Bruh… put a little bit of water in your mouth, then dump the scoop in. Have a bottle of water to chase it with. Thank me later ����‍♂️

  • So does benching in the “arc” actually build more muscle, or is it solely to lift more weight? I could care less about how much weight I lift, but I do care about how much muscle I have

  • i started full body twerkouts and so I bench heavy one day, other day I do weighed dips, then other day I do chest flies and I am not fatiguing yet still making strength gains. Used to bench heavy 3x a week using Ufpwrlifter’s program on gravitus and I was getting frustrated at how I started plateauing after a month and losing motivation.

  • this works, I was struggling for 2 years to hit 225 on a consistent basis outside of my bulk. In the summer my bench would plummet cuz i would cut. This method has sky rocketed my bench to 230 in like a month and half. Highly recommended, I haven’t seen any other video on YouTube deliver these kind of results. Thanks Jeremy, Salute from Toronto

  • I got a question about the rep range for the power workout because I don’t get why only 3 reps are made… 3 reps for lighter weight are to low aren’t they? I go for 8 reps and 4 sets for hypertrophy while I try to do 20 reps for 3 sets with very low weight in the power workout.
    Please help me Jerry (btw my names Jeremy too��)

  • When i do bench press wither my left or right side of my back starts to cramp. Not feel sore like its getting a pump but actual cramping. How do i fix this? For the love of god dont say eat a banana. I get enough Potassium

  • Is this the same for other muscle groups??? So according to this, full body workouts are better for hypertrophy and strength then the push pull leg day split, am I right in saying that? Help!

  • I understand the hypertrophy and strength days, but what do you mean by the (power) days? Focusing on less rest? Thanks from Canada.

  • Does this same prinicple work for other exercises as well ie. Squats, deadlift, pull ups. Or is it only specific tonthe bench press?

  • So I don’t do flat bench press, only incline bench press. Because on flat bench you can hurt yourself really fast because of the huge weight… And when people ask how much do you bench? I already know that those people have no clue what I’m doing. As a Bodybuilder I’m primarily focused on contracting my muscles, a weightlifter only moves weight.

  • Swear not Matthew 5:33-37 (KJV)
    33 Again, ye have heard that it hath been said by them of old time, Thou shalt not forswear thyself, but shalt perform unto the Lord thine oaths:
    34 But I say unto you, Swear not at all; neither by heaven; for it is God’s throne:
    35 Nor by the earth; for it is his footstool: neither by Jerusalem; for it is the city of the great King.
    36 Neither shalt thou swear by thy head, because thou canst not make one hair white or black.
    37 But let your communication be, Yea, yea; Nay, nay: for whatsoever is more than these cometh of evil.

    Don’t Swear

    Above all, my brothers and sisters, do not swear—not by heaven or by earth or by anything else. All you need to say is a simple “Yes” or “No.” Otherwise you will be condemned.

    James 5:12 NIV


  • How much can this guy bench, if his max is 275 I don’t want to know the tips, also what about back workouts? That shit is the support of the bench

  • Bench press is where i am really weak at. Though i have some blame for it because i haven’t been consistent with it. I’ve been doing your routine for 3 weeks+ Jeremy, and i was able to go from 115 to 135 one rep. One question, how often should i do this? I mean should i continue until reach a new PR and then continue from there?

  • So to be clear…..I bench 265, I do sets of 3-7 reps, when i hit 7 reps is when i usually increase the weight for my next bench workout.
    Now if I do my bench workout next, with this half-rep idea. 4 days later I would do my normal bench workout? but with more weight? When do I go back to using this technique? I would think maybe every other bench workout would be this? so I would only do full rep bench workouts every other week?
    Perhaps do this once a month? then 3 weeks with the increased weight?
    I used to do this idea but forced reps with only enough help form the spotter to where i struggled intensely for the full rep. Seems like the same idea.

  • Since quarantine started I’ve started using the bench I had in my basement. I’d subconsciously been doing these and in the 3ish months that I’ve been doing it I’ve increased my bench max by 30 lbs and my sets for 10,8,6 have each gone up about 20 lbs each

  • What other exercises do you struggle with the most in terms of strength improvements? Comment below and I’ll make videos similar to this one for those exercises! Hope you enjoyed this one!

  • Jeremey….I love your videos extremely informative. Two personal questions: 1. What software do you use for your presentations? 2. Love the tattoo….an I get a close up pic of it?

  • The way I increased my bench super fast (for beginners);
    Training: trained 5 sets of 5 reps on the bench (very heavy). Once I could complete 3/4 entire sets with no spot, I’d move up by 5kg
    Nutrition: made sure I was in a huge caloric surplus, and ate a gram of protein per pound of bodyweight

  • I started off working out with a bro spilt workout routine. Gained those newbie gains from 95lbs max and made it up to 220lbs and plateaued there��I switched to Push Pull Legs and my strength for weaker. Went down from 220lbs to 205lbs and stayed there. And after a few months of that I went back to bro split and my bench went up from 205 to 215. Hopefully tomorrow I could get that back up to 220��and not only that but my shoulder strength got stronger too as a result of returning back to bro split. Going from repping 35lb dumbbells to 3 rep max on 60lb dumbbells

  • Would DUP be necessary if you just done something like Reverse Pyramid Training every session instead? As you’re still hitting different rep ranges.

  • Only thing I have to question is how did your max go down 70 pounds like did you quit working out for a year or something cause I find that incredibly unlikely

  • He forgot the biggest tip to increasing your bench. Your back acts as the base when you bench. If you have a weak back there’s little to no support holding the weight up.

  • Incorporated this (kind of forced it into my routine, benching every workout day at the start) so strength power hypertrophy, and got from 85 kg to 100 kg in about 2 months, thanks!

  • i implmented the 3 times a week bench, with the same sets and rep rangers that jeremy advised in the video

    monday 3 sets of 8
    wednesday 4 sets of 3 light focus on exploding
    5×3 heavy

    My bench exploded in a month,i was doing 225 for 2, when a month before i could maybe 205 for 1

  • I want a schedule week workout. If 3 do 3 bench press a week does that mean we are working are upper body 3 time a week. I’m new to heavy lifting so I really want to know how to schedule my week.

  • Redcon makes a pretty good creitine that doesnt taste like salt I’ve tried lab grade because it was given as a recommendation from GMC to me and I agree its gross

  • I notice a lot of young guys watching this are leaving comments with thumbs up and smiley faces to another young guy talking to them naked? umm…

  • Why do people think they are funny repeating the same joke over and over. If you dont like the advice, dont try this method. So many kids in this comment section.

  • Ok this is nuts! I watched this video you put out and the one a while ago about how to make sure you are using more chest than tricep. My Max bench went up 15 pounds in two months. That is on top of lifting for over two years. I can’t tell you how much I appreciate the information in your videos.

  • Why important improve bench press? These things for powerlifters or everyone? Do u suggest this all technics for improve muscle?

  • What are some ways to lost a ton of fat? I read plenty of good reviews on the internet about how exactly Custokebon Secrets can assist you lost crazy amounts of weight. Has anybody tested out this popular lose weight secrets?

  • Hey Jeremy, I’ve been watching some of your videos. I love how they stay focused on real results, and how straight to the point they are.
    I would love to know if you have an exercise schedule that I could follow. I’ve always been a little skinny so I’m looking for strength and aesthetic gains. The problem is I don’t have a good schedule because I don’t have much experience. I don’t know what days and how much I should target every area, and I don’t even know where to start with what exercises to use. I end up pretty clueless when I go to the gym. Any help would be appreciated. Thank you!

  • Do you have a video on how to maximize biceps? Even though I go hard, and i feel my biceps moderately tight after the workout, it rarely gets sore. Any tips?

  • As expert, I’m sure Custokebon Secrets can be great way to lost tons of weight. Why don’t you give it a shot? perhaps it is going to work for you too.

  • Do natural popular fat burn method like Custokebon Secrets really work and if so, how effective are they? We’ve heard numerous amazing things about this popular lose weight methods.

  • It’s still amaze me just how a lot of people have no clue about Custokebon Secrets (do a google search) even though many people lost tons of weight with it. Thanks to my mate who told me about this. I have lost a ton of fat.

  • I like the counterbalance with the leg. I’ve lifted my butt to drive my hips up the bench but not on lift out. Since I lift solo, things to consider.

  • absolutely the best guy to follow when it comes to strength…world class powerlifter and trainer but can break things down for people who barely know the difference between a barbell and dumbbell. He has seen it all (when you trained at Westside that is a given) and gives you only the best. To the point and positive guy who is enjoyable to listen to

  • I’ve had the slingshot for about 4 years now and honestly I just use it for fun with my friends I just don’t like using it for serious training

  • Really into bulking but still not working. Guys if you know how please comment or contact me on my channel so let us create the journey through videos

  • Sometimes I think you can do all the benching you want but still not have the actual strength, I’m trying out Calisthenics but I’m having some difficulty with the arm stand though I’m seeing considerable muscle growth and ability development well food intake play’s a key role on my gains but it’s I like to have lean muscle mass for-speed and endurance. I think it’s cool and chicks tend to dig dudes looking like they are down to Earth and not kind of going through a phase of muscle exaggeration… What do you guys think? It’s past 11 here in Namibia ����

  • I’ve tried everything. All techniques. All secrets. My mechanics dont like it. Its just the way it is. Look at martins licis deads 1000lb, squats 800, can barely bench over 400. And he’s world strongest man!

  • The first method is the best. Cause u cant run from it. Regardless of how much u struggle, u have to be consistent at going at it. I think the best method of increasing your bench is, using the bench as muscle activation, before u start your routine. Even if its leg day!

    U can start with 35 plates on each side, doesn’t matter. The more u do it, you’ll def see an improvement in strength the more you do it.

    Trust me, I use to run from the flat bench and use the decline as a substitute. You’ll notice a difference in building the chest, but nothing builds the major pectoral like the flat bench.

    Much love

  • I thought controlling the negitive is how to break down the muscle fibers to grow. How does this technique differ from that for growth?

  • We must understand that there are only two commands in the New Testament love God and love each other (Matthew 22:36-40). Every other command falls under those two main headings.

    Jesus replied: “ ‘Love the Lord your God with all your heart and with all your soul and with all your mind.’

    Matthew 22:37 NIV


    Let no debt remain outstanding, except the continuing debt to love one another, for whoever loves others has fulfilled the law. The commandments, “You shall not commit adultery,” “You shall not murder,” “You shall not steal,” “You shall not covet,” and whatever other command there may be, are summed up in this one command: “Love your neighbor as yourself.”

    Above all, love each other deeply, because love covers over a multitude of sins.

    1 Peter 4:8 NIV

    Love does no harm to a neighbor. Therefore love is the fulfillment of the law.

    Romans 13:8‭-‬10 NIV


    Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres. Love never fails. But where there are prophecies, they will cease; where there are tongues, they will be stilled; where there is knowledge, it will pass away.

    1 Corinthians 13:4‭-‬8 NIV


    Dear friends, let us love one another, for love comes from God. Everyone who loves has been born of God and knows God.

    1 John 4:7 NIV


    Whoever does not love does not know God, because God is love.

    1 John 4:8 NIV

    Do everything in love.

    1 Corinthians 16:14 NIV



    Love does no harm to a neighbor. Therefore love is the fulfillment of the law. And do this, understanding the present time: The hour has already come for you to wake up from your slumber, because our salvation is nearer now than when we first believed. The night is nearly over; the day is almost here. So let us put aside the deeds of darkness and put on the armor of light. Let us behave decently, as in the daytime, not in carousing and drunkenness, not in sexual immorality and debauchery, not in dissension and jealousy. Rather, clothe yourselves with the Lord Jesus Christ, and do not think about how to gratify the desires of the flesh.

    Romans 13:10‭-‬14 NIV


    Look, I am coming soon! My reward is with me, and I will give to each person according to what they have done. I am the Alpha and the Omega, the First and the Last, the Beginning and the End. “Blessed are those who wash their robes, that they may have the right to the tree of life and may go through the gates into the city. Outside are the dogs, those who practice magic arts, the sexually immoral, the murderers, the idolaters and everyone who loves and practices falsehood. “I, Jesus, have sent my angel to give you this testimony for the churches. I am the Root and the Offspring of David, and the bright Morning Star.” The Spirit and the bride say, “Come!” And let the one who hears say, “Come!” Let the one who is thirsty come; and let the one who wishes take the free gift of the water of life. I warn everyone who hears the words of the prophecy of this scroll: If anyone adds anything to them, God will add to that person the plagues described in this scroll. And if anyone takes words away from this scroll of prophecy, God will take away from that person any share in the tree of life and in the Holy City, which are described in this scroll. He who testifies to these things says, “Yes, I am coming soon.” Amen. Come, Lord Jesus. The grace of the Lord Jesus be with God’s people. Amen.

    Revelation 22:12‭-‬21 NIV



    You can have real, lasting peace today through a relationship with Jesus Christ. Start your four-step journey now!

    Step 1 – God loves you and has a plan for you!

    The Bible says, “God so loved the world that He gave His one and only Son, [Jesus Christ], that whoever believes in Him shall not perish, but have eternal life” (John 3:16). Jesus said, “I came that they may have life and have it abundantly”—a complete life full of purpose (John 10:10). But here’s the problem:

    Step 2 – Man is sinful and separated from God.

    We have all done, thought or said bad things, which the Bible calls “sin.” The Bible says, “All have sinned and fall short of the glory of God” (Romans 3:23). The result of sin is death, spiritual separation from God (Romans 6:23). The good news?

    Step 3 – God sent His Son to die for your sins!

    Jesus died in our place so we could have a relationship with God and be with Him forever. “God demonstrates His own love toward us, in that while we were yet sinners, Christ died for us” (Romans 5:8). But it didn’t end with His death on the cross. He rose again and still lives! “Christ died for our sins. … He was buried. … He was raised on the third day, according to the Scriptures” (1 Corinthians 15:3-4). Jesus is the only way to God. Jesus said, “I am the way, and the truth, and the life; no one comes to the Father, but through Me” (John 14:6).

    Step 4 – Would you like to receive God’s forgiveness?

    We can’t earn salvation; we are saved by God’s grace when we have faith in His Son, Jesus Christ. All you have to do is believe you are a sinner, that Christ died for your sins, and ask His forgiveness. Then turn from your sins—that’s called repentance. Jesus Christ knows you and loves you. What matters to Him is the attitude of your heart, your honesty. We suggest praying the following prayer to accept Christ as your Savior:

    “Dear God,
    I know I’m a sinner, and I ask for your forgiveness.
    I believe Jesus Christ is Your Son. I believe that He died
    for my sin and that you raised Him to life.
    I want to trust Him as my Savior and follow Him as Lord,
    from this day forward. Guide my life and help me to do your will.
    I pray this in the name of Jesus. Amen.”

  • but you forget the CNS and the soreness, I would be dead and it will hurt to bench 4 times a week, for me 2 times a week is perfect

  • I watched the whole video but still don’t know how to blow up my bench press. I have tnt. Will that work or do I need c4? Where do I place the explosives and how much? Where is the sample program?

  • To everyone trying to find short cuts, there are none, you lift you bench, you fucking grind and eat right and you workout the other muscles used to bench and that’s how you do it, there ain’t no shortcuts, just work

  • This is very informative overall. Took me a year to realize all this when benching and my bench immediately jumped once my tech was perfected. Like went from a paltry 225 to 255 in two weeks of proper form. Was so thrilled and my plateau was over. So I then went back and every single exercise I lightened weight and worked on exact form and my gains hit strong. Form over showing off weight, any day.

  • lol he’s telling us about his technique, like that’s how he got a big bench. What we really need to know, is what cocktail of juice he’s taking.

  • Ok but, how does that relate to other exercises?

    Should I do that with inclined and declined too?

    In the end, I’d have 3 x 4 sets for each of these exercises.
    Wont that overload chest though?

    Not to mention a fourth and fifth finishing chest exercise like high to low cable cross over or fly.

    What do we do with that in mind?

  • If you know who Leroy Colbert is, then watch this video he made, explaining the same thing:

  • I wouldn’t normally comment on something like this until I actually watched it and I got a minute and 21 seconds into it and I realized this guy is a fucking idiot.

  • Warm up, check. Proper foundational form, check. Proper movement, check. Didn’t cover the need to plug the energy leaks: keeping quads and calves flexed. Brad, do you disagree with the need to do this?

  • So I’ve been more focused on just increasing my lifts. I jumped from 215 to 260 1 rep max on bench in a 2 month span, However at the same time I went from 175 to 190 pounds, because I was eating too much. But now that I am eating less, I have been stuck at 260 for the past 2 weeks benching twice a week. Is it because I am eating less or is it something else. Is there a way to increase your power lifts while losing weight or is that not possible?

  • I can bench 135 for 38 reps 225 for 30 reps 315 for 26 reps 405 for 23 reps 495 for 19 reps 535 for 13 reps and 595 for 5 reps and last 635 for 2 rep

  • The only thing that will increase your bench press over time is to do more reps with lighter weights to build more strength when i first go to the gym I check my max bench press then I lower the weights and do several reps to maintain strength