10 MANDATORY Variations for Building POWER in the Bench Press

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0:00 You built the Base, now the PEAK!
2:30 Ch.1 The Start - #1
4:23 #2
5:26 #3
6:42 #4
7:23 #5
8:04 #6
10:12 Ch. 2 Follow Through - #1
12:13 #2
13:35 #3
15:53 #4
17:57 Ch. 3 The Lockout - #1
18:37 #2
19:31 #3
20:41 #4

[@AlexanderBromley]

BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇 www.BaseStrength.com/the-app Bromley Merch from Barbell Apparel only available HERE! 👇👇👇 barbellapparel.com/Bromley

[@cuckoldingstrengthandfitne9473]

I thought you didn't know about Jason Blaha?:

[@larsenconditioning6742]

How come you didnt mentioned floor presses?

[@michaelderenne9838]

Another subscriber! Good stuff

[@PigeonAbides]

Hi Alex. I have too say this. I did something at 5am today that totally shocked me in my bench press I am 49 years old. I benched 55 lbs yes 55 lbs more of my one rep max and did 4 reps of it. I am still in absolute shock at home now!! I was not even planning on bench pressing I went in gym too do cardio. I had gone too sleep at 6pm previous day. Here we go. 10 mins cross trainer ski machine, kettle ball (id never done it ever before) squats and throws for 8 sets, sprints up and down gym about 8 times, 4 sets very light deadlifts one plate activated my back, then stretch back in between...then i went too bench pressing was not planning too i started going plate by plate for 5 reps and it was not getting heavier only taking it off rack was difficult when i got 4 plates each side and did 4 reps over 400 lbs (My Max before was one rep for 348 lbs. What the hell happened???? I am still confused!!!!

[@GenXPower]

Hey! That is me in this video doing the pin press! I think I had like 365 or 375 on the bar. Thanks for using one of my videos. That is so neat! I am a nobody, but i am ranked like #1 or 2 in the US for Masters raw 220, 44 to 49. I finished second in the IPL last year.

[@Runner-Boy]

Hell yeah Gen x in the house

[@DeenoDice]

Big dawg!

[@robcornwall7822]

You’re not a nobody, you’re a strong mofo

[@calvinunroe2462]

Sweet man very strong

[@samirsharma6312]

That definitely doesn't sound like a nobody 😀👏👏.

[@slimcognito547]

I, a long armed bencher, who needs every technique in the book to smell progress thanks you dearly for this video

[@fdu6]

Then you're gonna love Bald Omni-man's content. He sorts lifters by ROM and exercise selection accommodates accordingly

[@HenchPig]

You should go watch coath blabba. He’s an elite lifter with long arms and he has coached multiple athletes to elite numbers. He’s a coach by the way and he earns a 6 figure income.

[@ham5483]

Same here, 6"11 wingspan

[@613will]

@@ham5483 bro got the jon jones reach

[@islatalviharju3709]

@@HenchPigI cant find him, neither on google search or here on yt.

[@JoshJCommons]

Watched like 20 different bench press videos today and this is the best one

[@davidharcot220]

Good learning Alex keep watching we already hit the button don't you worry about it

[@nathanhoyle4393]

Thanks for the tips! I think each of these three chapters apply to a certain kind of lifter. Super interesting.

[@themidstream]

Loving the flow of concrete info and the bg ambient sound, pleasant to listen. Great vid

[@maew4918]

Great video, really helpful!

[@jb4326]

Love that epic photo of Franco Columbo you use when talking about flat back barbell press, well done sir 👍

[@brandonfassnacht3205]

Thanks for the content!

[@jonathanfloodgate5110]

Great video loads of good information. Thanks

[@KJusIs512]

5minutes in and I can already tell this is the best video on bench I've ever watched. Thanks! Amazing stuff!!

[@mikehamilton9984]

Love the bench press content

[@StephColbertsonStrength]

Nice thing about overload/lockout work, if you’re on a high(er) frequency bench program, the shoulders/pecs can often benefit from a deload. Doing shortened ROM or accommodating resistance kinda checks both boxes.

[@grahamkovacs5691]

Bromley, love your content.

[@tunedom6488]

hi alex. this is amazing. i would be really happy if u show us some must triceps exercises for benching

[@motor_citymuscle288]

I love this video. And I love pin press and floor presses. But I am going to switch it up to pause presses.

[@danielvidalmialoviez5763]

You used Jesús Varela! Magnificent!

[@parkergrimes3374]

Thank you my brother for the tips I’m old school beach presser but always searching for improvement

[@dougredeagle4902]

Awesome bench advice I’ve seen

[@brysonbarney5646]

inb4 Elite masters 2 strength athlete/coach Blaha gives his advice

[@KM-iv9xy]

LMAO that guy is still around?

[@andybiondi3626]

Hey Brom, this is scientifically excellent. Pauses, pin presses and sling shot really helped me and into triceps bench block too. I always do my regular work first which includes CAT. But for now, I'm doing Kong. It's mentally like a vacation reset focusing on hard work and short rests. Hard on the muscles easy on the mind. Phase one was cool everything backwards lol. Often ending with some light weights. Going well now in phase two. I recommend Kong for those who have had several stressful meets in a row. Build the muscle and heal. But ya at the end of summer I'll go back to some crazy Kazmeir type sht

[@drinkinouttacups2665]

Mirin work capacity

[@samirsharma6312]

Excellent video. I'm planning to compete in masters III category next year when I turn 60, and definitely put this advice to good use. Thanks a lot for this absolutely no-nonsense, excellent content.

[@HenchPig]

Coach blaha is an elite lifter gahs. He only trains the top 1%

[@tdylan]

i would like to negotiate on this, but i may get sent to the farm at langley for the rest of my natural life.

[@utgardkraft1412]

Is there an unnatural life that continues after the normal ends?

[@tdylan]

@@utgardkraft1412 Blaha doesn't discuss whether or not he, or his life, is natural. He only act coy about it in in a b.s. attempt at spinning a web of intrigue by saying that he "competes in an untested federation." A federation that he was then banned from in part due to his stolen valor. But I can't talk about it due to the risk of being charged with espionage.

[@brettcleveland6335]

​@@tdylanHe didn't steal any valor KID. At least 1 guy on Facebook remembers him from back in the day! Also his TRUE story was made into a movie but because it's so classified they had to break it into parts and spread bits of it over 5 or 6 different films. Fact.

[@AnthonyBolognese710]

@@brettcleveland6335and directed by Clint Eastwood

[@you2uber530]

this channel is a real gem thanks for great content. hello from israel.

[@pannonianfit1582]

really great video

[@jaysmoot2001]

SUBSCRIBED TODAY!!!!!! GREAT CONTENT BROTHER💪💪

[@matthewtaylor2395]

As a man who has seen every single piece of bullshit there is on lifting, it's exciting when I have to 'retrain my brain' to actually pick up knowledge. Thanks for the working sets bro, I WILL KEEP WATCHING cause the advice is actually SOUND and APPLICABLE for one. Thank you and gut nacht

[@willpowerstrengthandfitnes6773]

Pin presses are my favorite. I absolutely love these.

[@TheWhoisbigman]

Watching again...

[@shalami_lifts9176]

You uploaded this as I was maxing.

[@earthxmover]

This is probably my favorite video you’ve made. Excellent content!

[@taoofstefan]

great content!

[@BohnsackStrength]

Dude benching on the right at 3:53 is me

[@rafaburdzy449]

I like your content

[@taylorg8509]

Really good video even if you only use a couple of these techniques

[@itumelenglefafa7111]

Informative 🤟🏾😁😁😁😁😁🔥🔥🔥🔥🔥

[@locogiomotocroz4031]

I don't even bench but I'm still liking this video cause this guy puts out some great advice

[@michaelmayers3622]

Whatdo I do for chest

[@Horus-Lupercal]

Started benching yet?

[@nje32]

1. 2:30 long pause 2. 4:23 dead press 3. 5:27 spoto press 4. 6:44 Deficit 5. 7:21 flat back 6. 8:05 wide grip 7. 10:15 slingshot 8. 12:14 bands & chains 9. 13:36 iso pin presses 10. 15:53 eccentric overload 11. 18:00 board or pin press 12. 19:32 accommodating resistance 13. 20:41 iso pin presses

[@philippelandry3050]

Weight Releasers + purple bands for doubles and triples. Insane gains.

[@christophersmith6319]

Heard doing static hold helps giving it a shot

[@danielsmith5783]

thanks mate your content and approach is greatly appreciated and seem like a genuine intelligent guy. Dont listen to the wankers

[@hdewijkagent6977]

Let me put on my plus five hat of weapon smithing before watching this

[@juggernautathletics]

Can we get a video like this for the overhead press?

[@Komii.Editss]

Im just confused how should I train like this, like should I bench press for strength 3 times a week and try these things? Because based on the conjugate method I have simply one day of strength and one day of dynamic effort so I’m not sure where to put these tips

[@LiSTRONG631]

Yea Mark Bell created a Gem with that slingshot. . I got 2

[@joshuabrunetti5903]

Hey thanks for the tips I went from 455 - 500lbs really appreciate your tips

[@Aaron-md1pb]

Hell yeah bilbo team made it in the video

[@Copeman9999]

Why are all of Jason Blaha's alogs in this comment section???

[@drinkinouttacups2665]

No, stalker. we are not alogs. Enjoy bench prison

[@cartshal7185]

the fuck?!😂

[@Zakminer]

Can you discuss implementing these in programs with bench frequency being 4 days a week, I have a pin press and a spoto day do I need more?

[@TheStrengthClassroom]

What a stud that guy is @12:16 I feel like everyone should subscribe to his channel!

[@drinkinouttacups2665]

And wennings gym right after too

[@draganababinkostic4803]

Can you make video how to bench press for building base

[@FiddiTwo]

i know you've covered in the past, but can u do something on building work capacity , thx

[@cgates0741]

Fantastic as always Bro(m) 👩‍🍳 💋 🤌🏻

[@DanTragedy]

Ughh I'm resting from a chest day lol gotta try it on Wednesday

[@michaelsteinberg205]

I like how you refer to subscribers as “future world champions.” It’s funny if you think about it because we can’t all possibly be world champions, so it can sound sarcastic. Though, the fact that you want to give us tips that can actually make us world champions is much appreciated, and also the reason I watch your stuff.

[@TheCarterHomeGym]

My man @GenXPower at 19:11 💪

[@catedoge3206]

one thing i tried, cus i'm doo doo at pec control without my delts overtakin is EVEN DURING MACHINE CHEST PRESS, i go deadstop. makin it like a pin press! the tension is still there at the bottom position but i pause.

[@lorenzop.8249]

Good stuff bro

[@blademontane]

Its been a long time since i failed a bench attempt so i dont know exactly where im weakest at, but as far as i can remember, i usually fail at the bottom half, not the top.

[@GeorgeuSuzuki]

I think the best plateau buster is just changing weight and going to failure. Louie Simmons once said something about not doing the same weight for 3 weeks, he's pretty credible

[@thewildlife2023]

Lary Wheels has strong forearms and grips!

[@GetgainzDe]

dips should be in here. carry over to bench is crazy.

[@asimhusain8087]

I read that a chiropractor said dips are bad for the shoulders

[@JeromeONeill]

They can be not everyones shoulders can handle them

[@wrednax8594]

Don't go past 90 degrees on your elbows

[@TreesMcgee]

I used to be a master at weighted dips but they are hurting the shit out my shoulders lately

[@GetgainzDe]

gironda dips?@@TreesMcgee

[@parangaricutirimicuaro6143]

18:41 What do you think of the Bilbo method?

[@AnthonyBolognese710]

I wonder if the stretch reflex can be adequately quantified through Hooke’s law.

[@drew388]

i just bought a flybird bench. it well built but just getting it off the bar is as hard as one rep because its so high off the ground. feel this will help me be stronger in the long run even though it seems im doing 1 less rep then i was before with same weight

[@Dart_Ride74]

Thank you, i needed your vid! I’am trying to get 225 before 16

[@cartshal7185]

same brotha

[@unoffic1al__469]

I’m tryna get 365 before 16 in the same boat man

[@Dart_Ride74]

@@unoffic1al__469 definitly stronger, strong as hell, are you natural? You are completing? Im kinda new to lifting, i started 9 months ago, i don’t have the best morphology but its ok and also im not focusing on strength. The thing is that some people are stronger and bigger but “nobody “ works harder than me, what made you blow up on bench?

[@Dart_Ride74]

@@unoffic1al__469 i’m from Europe so we see less teenagers benching 225 so people be like you bench 205 thats good, im like yes but no i want to be top one pourcent like you i always stay hungry, they say “don’t compare yourself” i don’t give a fuck, i need competition, whats your squat max? Deadlift?

[@yodamaster757]

@@Dart_Ride74- Man, y’all are putting me to shame. I’m 23, started 2 years ago 155lbs and I bench 225 x 5 😂 never maxed. Squatted 315 and deadlifted 365 with lifting straps around my wrists. I don’t deadlift like literally ever though.

[@guillotinedeath]

Do I put the fat gripz to hit the chest in the middle or for grip?

[@richstafford1245]

There are so many things. Chains, bands, earthquake bar, football bar, floor press, static hold ect ect. Million variations

[@BB-ni8vy]

Since you aren’t pausing the dead stop presses long enough you’re really only “not getting” the stretch reflex for the first rep

[@monigoerre]

@Bilboteam en el minuto 08:15

[@Jeronimo_de_Estridao]

8:10 hi Bilbo

[@catedoge3206]

For point number 6, I went wide bench from the start cus i cant do close grip the fiber coming across from that insertion point to my sternum is the most yoked part of my pecs.

[@Secretname951]

What were the other videos mentioned?

[@TheHorrorGeek]

Another banger. Great video, man!

[@Sizen_nepal]

😮 k Mon. Kmmiuuu

[@Alexesssp]

Ese el del metodo bilbo en el 8:09 ???

[@PurpleNightmare52]

The muscles don’t store kinetic energy-they store elastic potential energy.

[@terrellwise6873]

Yeah i notice that as well I think that’s what he meant to say

[@stevenpurchase1010]

What about the floor press?

[@jesust760]

Why did you remove the non-negotiable from the title? Did BLOACH threaten to have fun with you before feeding you to the pigs?

[@kwanwonchung]

What about the floor press??

[@capadonna3762]

0:47 this transition scared me, last time i seen it like 2008

[@danski6694]

Need to do tons of rows to improve bench. Heavy weight and heavy volume. Rows Triceps Front delts

[@Code_Made]

Facts✌️

[@Lordoftheswollen]

I feel like rear delts are overlooked on pressing movements

[@danski6694]

@@Lordoftheswollen Correct! I should’ve added that to my list! However if you are rowing enough, your rear delts are getting worked most likely.

[@slimguybigheart5392]

I noticed alot of the guys benching take their heads off the bench. I find I have a more powerful lift when I do that but it bad?

[@brotein3577]

Not AYLOT of negotiation on this one

[@92pittsburgsteelers]

Wat really got me strong was stop regular flat bench every week constantly rotating the movement adding bands and chains i hit pr 315 for 14

[@yodamaster757]

Oh my gosh

[@markpozsar5785]

What if the safety for dead press is set up in a way that the bar can sort of touch your chest? Is that good as well or you need to bar to stop a couple of inches above your chest?

[@SPOOKUMS_]

You can try both sometimes no safety bar what I’ve tried & seen some serious results is the Larsen Press went from struggling with 205 to adding 30 lbs more for reps 6-10 then after you have a non breakable form add more weight also you need LEG DRIVE when benching 💪🏼 - On Larsen Press you are not engaging with your legs only upper body strength

[@drinkinouttacups2665]

Shouldn't be touching your chest if the pins have to be a touch higher that's not the end of the world

[@benfontenot9896]

All depends on your individual weaknesses. If you are weak off the chest, then lower is probably better. If you have a sticking point midway then it should be there. You are trying to take out the weak link of your bench. So wherever your bar speed slows down the most is where the pins should be

[@therenegademaster6318]

Muh upper body is a master piece thanks to being gifted in the chest department and having 19 inch arms

[@devilslayer1139]

What exercises you use for your chest and shoulders?

[@spikethebulldoghackett70]

That comment on screen about feminizing the deadlift 😂😂

[@BrimhallBarbellClub]

What is better: pin presses or pause? Pin presses tend to hurt my joints more.

[@carter16levels]

ive always preferred pause presses, for the sole reason of constant tension. pin presses break tension and while its good for training for explosiveness out of the bottom, i always prefer to remain under tension for the entire movement, thus treating it as one movement and staying closer to the actual act of a bench press. It is however completely person dependant and just find what works for you

[@BrimhallBarbellClub]

@@carter16levels I think it’s the release of that tension that tends to hurt my joints.

[@ramieskola7845]

Can I write my own program into the app? No?

[@Joe_Pittard]

On boostcamp, yes. Even the free version. Although you are limited in exercises you can input

[@marshp2749]

Where the heck is this idea that Josh Bryant "invented" isometrics from? I see it in the comments and all over the place. Iron game writers of the late 19th and early 20th centuries were writing about overcoming isometrics against immovable resistance...

[@AlexanderBromley]

Who said invented? Popularized certainly

[@marshp2749]

@@AlexanderBromley Moreso than Charles Atlas tho? More than Mr Apollo? (Sorry, Bonzo Dog Band joke. )

[@demoncore5342]

Is it possible to train for the stretch reflex to linger for longer? That would be like a built in bench shirt :)

[@jamesbedwell8793]

I've never tried this kind of training myself, but I imagine for that you'd want to stiffen and strengthen your pec tendon, probably through something like pause dumbbell flies, maybe full ROM dips with a pause as well. Anything that gets you to stretch that pec tendon under high load might help, however you should probably keep the volume manageable on this, since Bromley's right; pec tendons are the source of most catastrophic bench injuries.

[@demoncore5342]

@@jamesbedwell8793 Can't go wrong with strengthening the sinew and joints, if for nothing else to prevent injuries. But I'm thinking, we do have the dead stop work to learn to go zero to hundred. But did anyone ever try to preserve the bounciness? Granted, it might not even be possible, but if it is, yeah, you are wearing a shirt raw... Thanks for response dude and happy lifting.

[@IncompletenessTheorem]

@@jamesbedwell8793 JM Blakely and Dave Tate talked about something like this on the elitefts podcast. JM had some interesting ideas involving prolonged isometrics (3-5 minutes) with really heavy weight

[@drinkinouttacups2665]

linger longer waddle doodle

[@demoncore5342]

@@IncompletenessTheorem Thanks, got to check it out. Any idea which podcast?

[@stevenpurchase1010]

Louis Simmons said eccentrics build size but not strength.

[@RoidfreeSenior]

Heavy wide grips are rough on the delts though

[@utkn]

Well isn't that exactly why you'd want to do them? To strengthen your delt muscles and tendons?

[@germanrud9904]

No reason to go super wide if you're stronger closer grip

[@user-xz2nz1wi9h]

Do my grip variations on my Spoons and Forks count towards gains? Asking for a friend. 😂

[@weightinglist]

What % of 1RM and sets/reps would you recommend on pin press?

[@drip369]

Depends on the pin height, and whether you use your bench grip, wide grip, narrow grip or close grip. You'll pin press more than you bench so just feel it out, and take notes

[@weightinglist]

@@drip369 I tried it about 2 inches ot the chest and could do 10kg less than my max, might be just because it was my first time. Ill keep going and see what works, thanks man!

[@drip369]

I'm a fan of the OHP, the Z Press, the pin press block press banded pressing and chain pressing. Plyometrics are fun, esp landing on stools/boxes for force absorption plus for production

[@drip369]

Row row row row row row row I row more than i bench and i warm up my bench with rowing, and hip circles around my forearms with dumbbells

[@noahloftus186]

Larry wheels just casually pause bench pressing over 5 plates💀

[@drip369]

13:40 overcoming isometrics