The Bench Press Plateau – 5 Exercises That Can Help

 

Exercises to INCREASE Bench Press

Video taken from the channel: Anabolic Aliens


 

Bench Press Accessory Lifts (4 Exercises For STRONGER Bench Press)

Video taken from the channel: Garage Strength


 

5 Best Upper Body Exercises You’re Neglecting That Can Build Your Bench Press

Video taken from the channel: Fitness Culture


 

Top 5 Exercises to Increase Your Bench Press | Break Through Plateaus!

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5 Ways To INCREASE Your Bench Press

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How to Increase Your Bench Press (FASTEST WAY!)

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*5* Exercises GUARANTEED to Increase Your Bench Press

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Exercises that can help break through a training plateau include incline or decline presses and overhead presses. In addition, you can switch from a barbell to dumbbells, do negative or eccentric. The barbell bench press may look very simple on the surface, but it’s actually a very technically complex movement involving many small nuances that must be taken into account if you want to put up the biggest numbers possible. In many cases, fixing your bench press plateau is a matter of fixing your bench press. He was the first man in history to bench press 600 lbs, squat 800 lbs and total 2000 lbs.

And this was all done in an era before bench shirts and squat suits Having achieved these feats nearly 50 years ago, before the proliferation of bands, chains, and specialized bars, Casey had some serious knowledge that we can all learn form. When you repeat the bench press on weeks 3 and 4 try to use more weight than you did on weeks 1 and 2 (increase 2.5 to 10 pounds). So if you finished with 275 x 5 on week 1, try 280 x 5 on week 3. This program is pretty brutal, so be prepared.

Now, lets use a bench press as an example in this scenario. Let’s say that your max bench press is 200lbs for 6 reps on your final set. Perhaps, you haven’t been able to beat that personal best in over 2 weeks by adding more weight to the bar or even adding an extra rep.

So here is what you would d. In this video, we will go over the top 5 exercises to increase your bench press and break through plateaus! These exercises can be used as a primary, or accessory to your standard bench press. Many guys, for example, come in to the gym to bench on Monday and do 3 sets of 10, or 5 sets of 5, performing, respectively, 30 or 25 total repetitions. In this workout you’re going to do a lot.

This is very, very important and one that will play a huge part in getting past your bench press plateau. You must change your exercises around for all your other body parts. I recommend that you start using the close grip bench press for your triceps workout and front shoulder press for your main shoulder exercise. Slow-loaded eccentrics, also termed “negative reps” have been consistently shown to increase 1RM in the bench press. According to an article by Doan et al.

2002, subjects who performed the bench press exercise with an added 5% of total weight during the lowering phase of the bar, followed by raising the bar without the added weight increased their 1RM 5-15 pounds. The 5’10” 290-pounder originally from Grenada has hoisted a 550-pound bench press, just one of many feats of strength that have made him a gym legend, all the while racking up 14 top-10 open-class bodybuilding finishes over his five years in the IFBB Pro League.

List of related literature:

Twenty resistance-trained men performed different exercises order of upper body (bench press) and lower body (squat) exercises; (i) upper body to lower body (order A) and (ii) lower body to upper body (order B) in random arrangement for three sets with 120 s rest inter-set.

“Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)” by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, Nur Fahriza Mohd Ali, Denise Koh Choon Lian, Kok Lian Yee, Nik Shanita Safii, Sarina Md Yusof, Nor Farah Mohamad Fauzi
from Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)
by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, et. al.
Springer Singapore, 2020

For example, if one does bench press, incline bench press, dips, and chest flies for the chest, he or she can alter the rep schemes and intensity of the lifts within the workout (i.e., bench [H], incline bench press [M], dips [L], chest flies [H]).

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

Incline bench press Equipment: Incline bench, squat rack, spotter Movement: Using an overhand grip, slowly raise and lower the bar to the chest (both feet flat on the floor).

“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

On the major lifts, such as the Squat, Leg Press, Hang Clean, Bench Press, and Incline Bench Press, the sets and repetitions include target sets only.

“Complete Conditioning for Basketball” by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
from Complete Conditioning for Basketball
by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
Human Kinetics, 2007

press, bench press, and many others.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

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

Then, I’ll do three or four supersets of either (a) 15 to 20 reps of pull-ups and dips, (b) ten reps of bicep curls and tricep extensions, or (c) ten reps of shoulder presses, lateral raises, and front raises.

“Tribe of Mentors: Short Life Advice from the Best in the World” by Timothy Ferriss
from Tribe of Mentors: Short Life Advice from the Best in the World
by Timothy Ferriss
Houghton Mifflin Harcourt, 2017

The incline dumbbell press is my favorite move for developing the upper chest.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

Dips and bench presses work all three heads.

“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

Dumbbell bench press, descending sets of 12.

“Developing Endurance” by NSCA -National Strength & Conditioning Association, Ben Reuter
from Developing Endurance
by NSCA -National Strength & Conditioning Association, Ben Reuter
Human Kinetics, Incorporated, 2012

Alexia Lewis RD

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

[email protected]

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103 comments

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  • Is it just me or was that an unnecessary long way of explaining how to close grip bench press??? I was told to lay on a bench and put my arms straight up in the air That is the width of your grip, and as for the how far you come down just say at the bottom of the rep your arm should be parallel to the floor (which should make the bar about an inch or so away from your chest)

  • 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

  • Wow my 74 year old grandad was telling me about tips he used to bench stronger back in the day when he was a body builder then i come here and the same tips…this is amazing��������

  • I like this video but probaly the best thing to do is not flat not incline but decline close grip bench press puts alot more stress on the pecs and the trisep so Works much better to improve your bench press i learn this from bill kazmaier greatest strongman of al time

  • Hello Jeff, I have a question for you and I dont know where else to ask it so here it goes!
    Is bench press training going to increase my(of course strict and full range) push ups reps?
    Thanks!

  • What a wealth of knowledge this fucking series is!! I must’ve watched this thing in its entirety 10 times by now. Its so simple and it makes so much sense. Thank you guys sincerely for making this series ��

  • 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.

  • Best fitness educational channel on youtube!! Any chance on doing a video for neck and upper trap mobility? I feel that my neck and upper traps are so tight its causing OHP difficulty and shoulder issues.

  • 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?

  • Have any of you guys had shoulder Bursitis? I have it in both shoulders and my chest exercises have came to a halt. Any thoughts for relief of this?

  • That info on shoulder work could change my world. Never tried lightening up on OH press and just doing light isolation work. Hope it works!!!

  • ATTENTION
    Don’t neglect your soul..don’t just focus on your body only. Because when you die all that work you doing or you did building muscle and what not I mean what’s more important your soul or your flesh/body?..from dust we were made and dust we shall return…says it in the Bible… accept Christ and give your heart to him before it’s to late for your soul…and it’s not because I’m hating or whatever..I’m telling you this because I care.. God does not intend no one to be in hell for internity…but in heaven with him…think about it…the choice is yours… God will never force you to do something you don’t want to do..you have and we all have a free will…but he does suggest you do get right with him and accept Christ into your heart as Lord and savior…This is our salvation we are talking about which is more important than anything else you can think of. And if you think you don’t need God ( not saying that you are) or you may (think) u have it all etc..then your just deceiving yourself…I work out too and train and there’s nothing wrong with that but there’s a difference with me. My focus is not just on that…which is the physical the body the flesh.. My focus is more on Jesus Christ on the cross..who died for me and shed his blood for me and paid the price for me on that cross so that I don’t have to suffer and go to hell…not only that he also forgives us of our sins and forgets as if we are innocent and pure in God’s eyes of course.. Jesus paid the penalty.. Jesus on the cross is an expression of God’s love for all humanity..why else would God send his only son Jesus to die and suffer a horrible death and then crucified? Because that’s what it took..his son..not you not me… Jesus…and that alone should give you a clear picture of God’s love for us…All men and women…that’s pretty deep if you ask me… think about it for a second..if you die right now or tomorrow speaking for myself as well…Do you know exactly where your soul will rest after death? Heaven or hell? I don’t know about you but I’m concern about my soul and I want to be sure and have the assurance that my soul our innermost being our spirit in other words will be in heaven…that’s a FACT. whether you believe it or not..or your aware of it or not…simple as that…this world needs a spiritual Awakening! Before it’s too late.. I don’t care how rich your are or wealthy or how strong (physically) or how fit you are etc..etc.. THIS APPLYS TO EVERYONE! We should all be concerned of our souls and have the assurance where your soul will rest for internity after death…And we all should know the truth BECAUSE God’s word is the truth and the way.. And if you don’t care and you think this is crazy to you and sounds stupid or you believe I understand..I’m not here to condem nobody or tell nobody what to do…but i am here to deliver this message and let it be known to those who are lost…We all need savior and that’s Christ…We should all be concerned of our salvation…Now is the time to accept Christ as Lord and savior before it’s too late.. while your still breathing and on the face of this earth..Do not procastonate!.. REMEMBER WE ARE AT WAR IN A SPIRITUAL WARFARE BATTLE.. EVERY SINGLE DAY ON A DAILY BASIS… don’t forget GOD LOVES YOU

  • I’m a freshman and when I started to lift weights my max bench was 65 lbs. After watching this video I went from 65 to 125 in 2 1/2 months.
    Btw I only weigh 97 lbs.
    Don’t stop. It’s all about how bad you want it. Quit with the bullshit excuses.

  • I love how Daves like “argue all you want in the comments i wont read them, its not even my channel” Classic causing a shit storm and walking away ����

  • The “triceps hit the wall” thing is so real. My triceps sets often go 15 reps, 9 reps, 4 reps. Same with chest. But rear delts I can hammer 20 reps for days. How come this is so different for muscle groups?

  • This is very interesting n helpful because for me I workout at home I just got the standard stuff like pull ups dumbbells and benchpress so this the first time I heard of the dumbbells used like this

  • Hey Jeff! I love your videos my friend. You are so knowledgeable and engaging. Thank you! I have one question I would like your input on: If I am not lifting heavy is it ok to incorporate leg raises during bench press and similar bench related lifts? I would like to get more combo actions in my workouts and save time. Thanks!!

  • 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

  • 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!:)

  • I use spoto press for upping my shoulder cuz the holding right above the bottom works my shoulders really well.

    So spoto press putting less strain on shoulders… Idk

  • For my brother weighted dips were a huge part of growing his bench where for me they never helped all that much. But close grip standing overhead press worked wonders for me.

  • Hey Jake! Can you do a video on the most effective/proper cool down for an athlete after a game? Something to help recover faster, especially if they have a game the next day. Your content is amazing thank you!

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  • I can deadlift 260kgs squat 220kgs and bench 60kgs:-: I can also over head press 90kgs for reps. I’ve had people show me how to bench and I still have no clue why but I cant do any more than 60kgs

  • Can we keep simple?!?! The STRONGER you are in your TRICEPS, the BETTER and STRONGER you will be in your bench. It’s a known fact. This is too much information for a simple short answer. It’s common sense. Jeez.

  • I find that rotator cuff move hurts because I didn’t no to do them at first now I have to careful what moves I do shoulder wise I can only go light and good chest tips

  • Is it wrong that i want to know if Dave had a favorite blues clues host?������ Love content featuring Dave, he is so knowledgable and seems so real!! Keep up the awesome work

  • Dave is such a wealth of underrated knowledge, the man is an expert in what he know’s best. I always pick up absolute gold nuggets every time he talks, love any content he makes!

  • I don’t have much to add to other comments. I’ll just say I see so many videos of pl doing bench press with a heavy weights and weak spotter. I guess someone is better then no one, but they best they might be able to do is call for help. Like either of these two can spot me, but they would be crazy to think I could spot them.

  • I’m glad to hear that, because I only have dumbbells at home and no access to a gym during this covid situation and I’m trying to increase my bench press without actually being able to use a barbell or a bench at all. So, I’ve been sitting here with my single 70 lb dumbbell (I didn’t want to buy two they were expensive) and doing floor presses with that. I felt that was too limiting in terms of growth so I started putting additional smaller weights in a strong cloth bag and holding that bag in the same hand as the dumbbell to basically simulate a heavier dumbbell. So, I’ve figured out that I can get up to 107 lbs up for a 1x rep right now (70 lbs dumbbell plus 25 lb kettlebell and 12 lb dumbbell in a bag). I have NO idea what that means for how much I could do with a bench press but I think I’ve never legitimately gone much over 220 and most of my life never broke 200 now my goal is 300+ lbs. Can I get to the point where I’m strong enough physically to walk up and bench 300 lbs when I DO have access to a barbell and bench if I ONLY use increasing amounts of weight, one hand at a time, on the floor? I honestly don’t know. But I’m going to try to get stronger.

    I read somewhere that the average person can do about 20% more on a barbell than the combined weight of two dumbbells. So supposing that, that would mean if I’m doing 107 for 1 rep with the dumbbell/bag option, then multiplying that by two because you’re using both arms with the barbell I’d get 214 * 0.2 = 42.8 + 214 = 256.8 lbs for one rep.
    HOWEVER, that doesn’t sound right to me. I find it hard to believe that I can, as I am right now, get that high simply because I have NEVER gotten near 250 in my life. I of course won’t know until I can use a real bench press but I just suspect that +20% figure is kind of bull because I can’t see myself having gotten from probably 180 last time I tried, years ago, to 256.8 this year just by lifting some silly dumbbells. Weight is weight. You can either lift it or you can’t, and I don’t think I’m strong enough to do nearly 260 RIGHT NOW. Then again, it wasn’t that long ago I was watching videos of guys doing 100 to 120 lb presses with dumbbells and I was lifting 50 lb dumbbells and thought that was crazy I’d never get there. Now I can do 100 for a few reps. Still. I doubt the 20% figure.

  • Much respect to KC, thank you for your service, however DB presses (whether done on the floor or bench) have very little carry over to the bench press. I can go three years w/out doing db presses, then go grab the same db weights and do them easily as long as I am benching regularly but it doesn’t work the other way around.

  • Can you make a video of excercises for ppl recovering of cervical fusion surgery? It’s been a year since I’ve worked out. So how should I start weight training? Your advice would be much appreciated. ����

  • The dumbbell floor press also inhibits overextension of the chest some people come down to low on the bench and start stressing the shoulder

  • Could you do a video on nucleii overload training? Where you train a muscle everyday for a month and supposedly it increases the amount of nucleii in the muscle. Could you prove/debunk this?

  • I got a question. I am 14 and I have started doing 3 sets of your dumbbell workout for different muscles everyday and 2 sets of home workout. Also once in two days I do one of your HIIT workouts. I want to know if this kind of routine will fautigue my muscles or will it stun my growth, or should I make less sets because of my age? ������

  • Great vid man. Just turned 19 (at 198 lbs) and I’m trying to get my bench press back up to 375lbs. Been stuck at 345lbs for a few months and your tips been helping me burst through. Thanks bro

  • So how do I go about adding these exercises into my workouts should I do all of them on my push days (bench variation and shoulders) or maybe do one for every push day and alternate them?

  • No need to buy workout books anymore got experts with years of experience good video….. always thought triceps had a bigger impact in the bench than most people realize

  • 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

  • Thanks for the video! I get stuck on 135! and I weight 123. Is there ways I can do it without weights? I don’t usually workout in weekends. Thanks!

  • NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don’t b*tch if you’re not one of them:) Just try next time. Click the link to see if you’ve won. Good luck! 
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  • Hi Jeff! When I do lying overhead tricep extensions (like in your 6 best tricep exercises video), I sometimes get elbow pain. It’s not consistent pain and it goes away the heavier I load the exercise, which I find really strange. I don’t change my form or the path of the bar between sets either, so I’m not sure why there is pain at low weights.

    While on the topic of arms, I’ve followed your six best biceps and triceps videos consistently. While my arms have gained size, they haven’t really gained definition unless I flex, they just look like chicken drumsticks. I’ve been mainly training hypertrophy (10-12 reps 45 seconds 3 sets 2-3 different exercises), what else should I do to add definition?

    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

  • I like to press with dumbbells. I dunno, something about that barbell that I don’t like… It’s clunky… Restrictive. But holds more weight

  • These seem like really good tips, I’ve been looking for ways to increase my bench with different exercises that target specific areas, I’ll have to try these!

  • But muscle damage is done by being under load! I’m sticking with my controlled reps with 3 sec pauses in the middle of the rep. Not while the weight is resting on my chest.If I’m going after explosive power exercises. I’d go with power clean/snatches.

  • Just leaving this here as a record
    Currently my pb for 1 rep is 85kg
    I’ll use these tips and come comment again when I hit 100kg for 1 rep

  • I am 49 years old and my chest is sagging this is not helped by a weak upper chest. What exercises should i do? Cheers mountaindog

  • Any one-legged strength athlete is impressive….however, studies have shown that lock-outs are by far the best way to safely overload your bench press primary muscles, and soooo much safer than having anything rest on your chest, even with a spotter. The Russians were doing them for years until we in the west caught on. Best part is, you can do them 100% safely by yourself with a power rack!

  • Thanks u brkther this helps even with advanced lifters like I’d like to think I am, Considering I’ve been training for 20 years. These tips really can help and gain alot of.strength. thanks again!

  • Check out Dave’s triceps from behind in this pic! LOL
    Looks like he has to hogs hangin’ off the back of his arms!
    https://www.t-nation.com/system/publishing/article_assets/7046/original/February-2006.jpg?ts=1513108727

  • Not sure if y’all have done a rotator cuff video yet. Stronger hips also regarding mobility and internal/external rotational exercises could be a video idea too. Just basing off my issues and weaknesses.

    Diet and cooking for strength gains could also be good vide material but I know y’all got plans to sell. Just tryna give more video advice/ideas

  • What is a good workout routine that improves rounded shoulders while improving the support system of the back and chest? My chest is tight and pulls my shoulders forward, while my back is too weak to help stabilization. I focus on my back to try and correct the problem, but I’ve run into a road block. I know that my chest needs to help create an equilibrium with my back, but I don’t know how to strengthen a chest that already pulls too much on my shoulders. If you don’t end up responding to this comment, that’s fine, just know you good rock. Doctors haven’t been able to help me find relief from back pain for 10+ years, but I’ve had more pain relief applying techniques from your videos and from the knowledge you’ve shared. Thanks for helping us desk workers!

  • Really helpful video bro. Nice and simple but you clearly know what you’re talking about. I’ve always trained triceps/chest to increase my bench but I’m gonna use this to take it to the next level. I subbed ��

  • Not sure if someone else asked this but you touched on what it may mean if floor press and incline are about the same as flat bech…but what about if close grip flat bench and regular flat bench are almost the same? Is it obvious that the press is tricep dominant in that individual? Or do they need more chest work?

  • years ago I trained for a time I trained at a powerlifter gym in Norristown, PA. The guys there told me my problem was that when bench pressing or squatting you have to go up 50 or 100 lbs on each set if you want to get stronger. They looked at me like you can’t figure that out????

  • Great video! My only comment is that something equally important to getting the form correct on each exercise, is using the concept of progressive overload & periodization in your training program to make steady & safe gains in your strength on any movement.

  • My Gym Partner and I are same height same weight but his bench (and deadlift and squat for that matter) are all heavier than mine. This video is now my secret weapon ��

  • Damn he sound like my teacher the way he explained this shit i understood it tho but overall good shit i need this types of workouts to get back good on the both incline and flat bench..��

  • I feel my form is way off, I’m 15 and my max bench right now is 72kg at 5’9”, 82kg bodyweight.. I’m going to use these tips next time I bench so thanks for the vid ��

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

    THE EASY ONLY WAY FOR EASY IS STEROIDS.
    You just need patience to achieve the best

  • I have a limited amount of time/ days to train, when would I do these/try these, on the same day as bench or later in week?? Thanks for anyone’s help

  • Same style video for squat and bench (maybe overhead press) would be awesome. Love this channel and it’s content, favourite channel on YouTube.

  • This is for powerlifting not necessarily bodybuilding. Its all to be able to move heavier weight by using arms not focused on developing chest.

  • I think the explosive move is great way to get injury, trust me guys it’s not worth it, I got injury when I was a teenager and whenever I go back to the gym and try harder the injury comes back to me (not like before but still) so it’s better to go easy and do more reps. And remember the building is in the kitchen not the gym itself.

  • Pull ups and super sets of 15-20 wide and narrow push ups in between chest exercises has helped me. Just got a PR on both flat and incline bench as a result.

  • I need you. I’m 62. I just this week hit my lifetime best bench of 225 for 3. I wobbled but I did it. And I had two young guys over me and they were impressed. But I didn’t do it to impress them. I did it for me! I want to go a little higher OVER TIME. This video will help me. Thank you. Wish I could train under you.

  • 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.

  • 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.

  • 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.

  • Strengthening the triceps dips and close grip bench press have worked really well for me.
    Pin press and lockouts have really helped my bench press.
    I like rows and pulldowns for upper back and lats
    When my rear shoulders are weak I can’t bench press as much.

  • Ey yo. I want to say nice vid, like allways, keep it up. Also could you make more nutrition vids? No need if you dont want to. Greetings and best of luck from Norway.

  • Why is my seated overhead press much better then my standing?(with barbells and DBs) My PR on seated overhead press is 205 for 6 but my standing overhead press is only 175 for 6.

  • 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?

  • John is a legend. Listen to him for sure. I hit a plateau of 370-375 lbs on the bench. I read where a guy stopped using the bench bar for 4 months and went totally to dumbbells. I did that, only I did it for 6-7 weeks. Back then I would do Flat bench, Incline and Decline twice a week. Tuesday and Friday. I stopped using the bench bar and switched to only using Dumbbells. My flat bench went from 375 lbs up to 425 lbs using a bench bar. If you hit a wall even using the techniques they are talking about in this video, then try using just dumbbells. It worked for me.

  • 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

  • I love your videos dude and you are cool because you workouting very good,and you helping others to improve they results in the gym,respect dude,by the way your gym exercises are also good,i am subscribded you.

  • Correct me if I’m wrong but when doing OHP (or any other BB movement for that matter) aren’t you supposed to move your body around the bar, not the bar around your body? It’s easier to exert force from A to B in a straight line. As in, lean back ever so slightly, press straight up and put your head “through the window”. Kinda looks like homeboy is pressing in a curved matter

  • I want to but a program that is made by Jacob Hutton for Powerlifting. But I do not live near fitness culture so I can’t purchase one of their programs.

  • Hey guys… such a great video… so do you mean I gonna incorporate those tips on my chest day? All at once?
    Apreciate that…

  • thanks man, was looking for workouts to do at home without a bench to lay on. Having a bar and dumbells I can fit some of these together, increase my bench outside the gym till I get one.

  • Jake your videos are really really impressive I’m 15 and I think your channel is inspiring I started my own channel and I hope if you can help subscribe and support me if you see this please

  • 1:32 From a physics perspective this isn’t true (not saying the technique doesn’t improve gains.) It actually takes more force to make an object “turn around” rather than to move it from rest (not moving). In this example, it takes more force to overcome the barbell’s downward motion and push it up than it does to push a barbell up from rest.

  • 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.

  • your rotator cuff exercise sucks its just working your biceps and brachialis when using dumbells they only work against gravity which is vertical so if you raise the dumbells to your shoulder then you would train your rotator cuff

  • hey guys I might have a slight rotator cuff problem or shoulder impingement.. anything u can suggest besides the doctor in the short run.

  • There’s a lot of big strong guys out there but I very much doubt they have the mobility of a ballet dancer. Mr Hutton is in his own category full stop. I dip my hat to you Sir, Respect.

  • very good and simple explanation.but its not good to.lock out the elbows is.it true?and have a good and big strong trapezius muscle is good for increase bench press???!and strenght of the shoulders is important too is it right?����

  • 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 weight 130. Im not sure how strong. I can do so and so 80 lbs 10 reps. Anyone know how many 65 lbs bench i should do to increase. I haven’t bought more weight and 65 is the max i have. I have been doing 100 reps total. 5 sets of 20 but not improving much.

  • I remember this site helped me get more back definition with the ‘thumbless grip’ on the lat pull and back row machine. Trying to get my bench up, thanks.

  • Gonna be using these now forsure! Would love to see the same type of video deadlifts and squats. Hope to see those in the future!

    Also, what rep range do you recommend using these exercises with to help with bench?

  • are you only 19? you seems mature �� and you look like a 23 years old But that was for 3 years ago…! but i really LOVE your videos and you look amazing boy ��

  • hahaha damn Mike you were so kiddy kid back then 😉 19…sigh…long time ago for me…but will translate these exercises for my home/bodyweight workout in a minute

  • good video bro. i been struggling with my bench for sometime now. would u incorporate these after your main lift? how heavy and how many reps on these exercise?

  • So far I’ve watched your top 5 exercises for bench and squat and want to say thank you for the information. In regards to the bench video, I had a question about the floor press. I’ve noticed when I floor press I can’t necessarily squeeze my delta and lats together as comfortably as I can when pressing off a bench. My question is should I be trying to mimic my back position for both presses or does the floor press have a different technique?

    Respectfully Submitted,

  • Guys don’t get disappointed… a lot of bench depends on physics as opposed to strength. If you have long arms and an athletic build… as opposed to short arms and a thick build… you will be at a disadvantage in terms of weight. Doesn’t mean you’re weaker… just means you have a farther ROM to travel.

  • @Anabolic Aliens hey mike in your compound currption program where do i start for weight on the compound movements. do i go with 60%, 70% 80% is what im wondering because since i’ll be doing these movents 3 times a week i don’t want to burn out after the first week.
    thanks

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  • I love these videos! Jake, you should do a video about how to program strength vs. hypertrophy days and what weight/rep ranges to do for each day.

  • My view on it is, as long as you’ve got the technique down and you do it in the gym and use the strategies mentioned in Mountain Dog Chest, you’ll be golden. The other key is patience and actually paying attention to and monitoring your progress. Chest building doesn’t happen in one week. You gotta monitor the growth sometimes every four weeks. At least, that’s how I started doing it a year ago. The amount of weight you use only makes a difference if it increases the tension of the exercise

  • Dude these are some great tips I’m going to try out. Thanks. Do u think you can email me a bench press routing I can use for a couple weeks or a couple months to help me get my bench pass 275 and may b to 315?