Add 40 LBS to Your Bench Press (NEXT WORKOUT!)

If you want to increase your bench press by as much as 40 pounds the very next time you perform the exercise, then you will want to watch this video. I’m going to show you how to add up to 40 pounds to your bench in your next workout just by incorporating two commonly misperformed elements of the bench press. For this, I’m bringing in powerlifter and expert KC Mitchell (That 1 Legged Monster) to help showcase exactly what it is that I’m teaching.
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The first thing that many people overlook, which is costing them a significant amount of weight lifted in the exercise, is the lack of leg drive. The force of the bench press literally starts with the drive of the feet on the floor. More than that however is, the direction of that force. Many people think that the direction you want to push your feet is straight down into the ground. This is incorrect.
In order to properly perform your leg drive you need to learn to push your feet away from your head. This will drive your body up the bench if performed the right way. When you understand this concept you see how this ties into the second tip given in this video about proper bar path. We will get to that in a little bit. For now however, the feet will initiate the upward power of the lift and are therefore needed to be positioned properly.
You can do this by setting up as you normally would under the bar and then sliding your body down the bench. From here, bend the knees and bring the feet back as far as you can under your body. You will point your toes down into the ground to apply the brakes and anchor your body in place. From here, when you push you want to think about trying to perform a leg extension. The toes should want to extend out as if you were straightening your knee.
This will want to drive your body up the bench and slide your head closer to the top of the bench. If you contract your glutes while you do this however you will stay in place and transfer the upward and angled momentum into the bar instead. This is where bar path comes in. Many will incorrectly try and push the bar straight up over their head instead of back toward the rack. This is a mistake.
Physics will dictate that a path of efficiency is what we are after when pursuing maximal strength. The most efficient path to press the bar is on an angle rather than steeply opposed to gravity. Drive that bar from the point on your chest back on a straight but angled line back to the rack. The leg drive shown will assist you in getting this right every single time.
You also want to be sure that you are sliding your body far enough down the rack to perform the lift or you will have no room to push the bar back without it hitting the pins. This is going to be best accomplished by having a spotter who can help you unrack the weight. It doesn’t matter how little weight you are using, never feel intimidated or self conscious about it. Instead, perfect your form by lifting what you can control in the right way and your strength will increase quickly.
If you are looking for a program that will help you not only get stronger in the bench press but in all of your key lifts while building a ripped, athletic body then head to the link below and get the ATHLEAN-X Total Beast program. Use my total body workout program to build strength, muscle and size in just 90 days.
For more videos on how to increase your bench press and the best exercises to build a bigger chest by subscribing to our channel at the link below and turning on your notifications so you never miss a new video when it’s published.

[@athleanx]

*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! giveaway.athleanx.com/ytg/monster-bench-tips If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[@TTK.0s]

Lemeeee wiiiiiiin this programm

[@RehanKhan-se2tc]

Crazy

[@srikeshmaharaj]

Lost

[@samnairn8530]

Does anyone ever even win this 🙄🙄

[@lucasjay1000]

I missed it somehow

[@lawnmowerman7]

I added 100 lbs to my bench. I can't lift it.

[@micky5545]

😂😂😂😂

[@vatsalsinghchauhan]

dude 😂😂😂

[@moazad8312]

😂😂😂😂😂😂

[@ahmedajaj9019]

😂😂😂😂😂😂😂

[@NokiA-ip4ik]

😂😂😂😂😂😂😂😂

[@Ed-vq9ph]

This dude speaks more clearly with 315 on his chest than i can normally

[@jays2551]

right?! sounding like an npr announcer with hundreds of pounds over him meanwhile i'm over here sounding like an elderly dude in the midst of his third aneurysm this year while curling 40

[@SpiritusFrumenti]

@@jays2551 damn dude. That's very specific. Are you ok?,

[@osvaldo8393]

That go fund me for the leg paid for the juice , so that he could talk during his bench lmao

[@artygunnar]

Ed ed ed, butter toast, butter toast!!!

[@JB-ej8zy]

😂

[@jesusiskingofkings3960]

This added 300 pounds to my bench. Thanks bro for the great advice. Now i bench 13,500.

[@matthewcarter3481]

Really? I bench 13,501.

[@Virtuoso80]

Well I bench 100,000...grams.

[@acfalle54]

That’s crazy! That has to be some kind of record.

[@greenwxy344]

Really? That’s quite heavy damn

[@user-tl6ik9nv8f]

I bench my bodyweight 2 times .. . . . . I weight 40 so I bench 80 kg for a rep

[@rubikbbx]

2:40 this man has forearm calves

[@Libtardo123]

*calf

[@rubikbbx]

@@Libtardo123 plural for calf is calves

[@Libtardo123]

@@rubikbbx no, those are cows

[@sashimi879]

@@rubikbbx those are cows

[@jackturner4237]

@@rubikbbx he only has 1

[@Cr7rocks77]

40 pounds? So you’re saying I could more than double my bench press?

[@yelnil]

Finally I can bench the bar!

[@yesnt8907]

finally i can bench a 10 lb dumbell!

[@michaelwatts5139]

I'm just happy ill finally be able to lift my arms! This is amazing.

[@mr.splashmoney1439]

Dude😂

[@dimitris1601]

No joke im benching the bar and two 5 pound plates

[@alexandernallin7156]

Next Week: “Why having two legs is KILLING your Gains!”

[@lelouchlamperouge8286]

Obviously cause you keep splitting the work between both legs when you could be overloading just one!

[@SonataHellsica]

if i need to amputate my leg to get stronger, I`ll keep my 2 legs and be that "weakling", thx 😜

[@marshallbowdrie8562]

@@SonataHellsica I amputated last summer and have never been stronger. Already up to 100 kg squat with my single leg

[@SonataHellsica]

@@marshallbowdrie8562 like i said: i`ll rather be weak and keep my 2 legs

[@hypno_ibram]

@@SonataHellsica You know they were just joking, right?

[@lauraswanson4806]

I'm surprised with some of the negative reviews. I was so impressed with the kzbin.infoUgkxMwYg0MOXR4M-oGeyBsNSYe1aPOUoRH6D cage that I got the lat pulldown attachment that goes with it. It is equally outstanding. I don't have one complaint other than putting it together is a job. The instructions and packaging of the parts are very well designed and organized. Also, I stripped and damaged the pull down cable the first day, admitting it was my stupid fault, and they quickly replaced it at no charge. I'm 6'5, 280lbs and fit in the cage just fine. Glenn B

[@samueladams7102]

Jeff: “some people are self conscious with 205.” Me with my 160: “damn..”

[@cole4249]

Samuel Adams me with 130

[@brysonadams1693]

Samuel Adams I’d be happy with 205 my 10-12 rep max is around 115-120 but I’m actually making progress I’m adding reps each set

[@racreedcorrea9046]

Mason Elam stfu

[@TheShadeManGuitar]

Me with my 3 reps at 115 lol Couple weeks later we are up to 3 reps at 135 And 1 month later 3 reps of 150. You to can see results if you apply yourself

[@guidovivan5035]

Me with my 90

[@trojans4334]

“The goal at the end of the day is to get stronger, to be efficient, and to not get injured” - KC, well said💪🏼

[@paulsecon4889]

Trojans 43 Efficiency and injury free should always be the priority. Well said guys.👍🏋️‍♂️

[@bbrockRailFan]

so ridiculous, I dont want to gain any size attitude. So friggen lazy.

[@combatsportsaddict2334]

@@bbrockRailFan the guy is huge wtf r u talking about

[@SilkyLew]

@@bbrockRailFan the fuck are you talking about?

[@charlynelson210]

Exactly and very few people understand what he is talking about. He once started at 125 and now he is able to do above 420 pounds perfectly so he leaned a lot in that journey. Listening to him will be a good choice.

[@cooram]

I think I did it wrong, I added 40 lbs to myself

[@AKkhan-pr9yd]

😂

[@HassanPoyo]

😂😂😂

[@toddthousand1976]

No - that sounds right

[@joshthomas_1696]

😂😂

[@FlexMckenzie]

lmbao

[@SirMiniMapsAllot]

Dudes forearms are bigger than my quads lol

[@user-eu7oz2wy7k]

Crazy!

[@imcoleyourenot8391]

That’s not okay

[@loganturner2669]

You got some wack ass quads lol

[@kuling12345]

@@joopmoop4089 rofl

[@THExJMC]

Pretty sure his right forearm has some major scar tissue (likely from whatever took out his leg). But it makes that bump that just makes it look massive, not that they arent big to begin with.

[@andreilacey8461]

You guys are both such inspirations! 2 yrs after open heart surgery i just put up 315 on my bench thanks to you!

[@dasno477]

do they even do open heart surgery any more?

[@fatdelinquent85]

casually explaining the benchpress while having 315 on your chest is....kinda baller xD

[@michaelblacktree]

At first I was like "should he really be talking while doing that?" But for him, that's a cake walk. Much respect!

[@SaturdayNightSlamMaster1980]

It’s very possible and realistic for everyone here. Just do a 5x5 with 2.5 lbs increments each time.

[@JP-wq1pr]

@@SaturdayNightSlamMaster1980 wtf you on

[@SilkyLew]

@@SaturdayNightSlamMaster1980 Yeah. I don't I'm taking your advice

[@Msreesaranyan]

@@SaturdayNightSlamMaster1980 by each time u mean each set or from next session?

[@TheRealGuywithoutaMustache]

I'm not gonna lie. Face pulls actually helped my bench. Thanks Jeff.

[@giovannielomtamo7299]

How's that?

[@woffe8094]

They also helped my bench. In fact they helped my everything.

[@kefkapalazzo1]

Giovanni Elom Tamò maybe it helps with the scapular retractions and that lets you move more. I’ve no idea lol

[@karthiksrinivasan2560]

Bro i see you everywhere, literally everywhere on anime vids and comedy sketches and fitness vids idk how you do it

[@user-yq1xh3uj1c]

Men they helped me on the 50 meter dash

[@Keefymonoped]

Really inspiring to see a guy with a prosthetic leg going for it big. I'm 60 and just getting into lifting weights, I lost my right leg below the knee 15 years ago in a bike accident, I try to follow some of the exercises on these youtube videos but find that many are really awkward with a false leg, so finding this video was great for my confidence, thanks guys.

[@JarmamStuff]

I hope the inspiration carried through and that you're still on it with gain'ier gains than ever!

[@lucasrabbani767]

So you’re sayin every time I watch this I can bench 40lbs next time I bench 265 then 3 days later I bench 305

[@imminty6621]

Elevator Ernie Everthing Ernie, everything 😂

[@manfalls1521]

NOBODY "like" this guy's comment anymore. Leave it at 305! 😲

[@gabirusama3072]

You’re going to be unstoppable in a month

[@voxuskouvas5430]

Yeah, it's a linear function short of thing

[@argyrispap4999]

When jeff prays,he squeeze his hands together and isometricly contract his chest🙏

[@sqb8980]

Underrated

[@user-ki5fc1hn3p]

He also lowers and ups his arms to have a dynamic isometric contraction to the upper and lower chest.His heart at that moment sends litres of blood to the area.He,then does pray ups in the pull up bar,you can't get more religious than this.

[@barackosama8418]

Sexy Beast you're underrated

[@sqb8980]

@@barackosama8418 is it ?

[@a.l7879]

What if he is an atheist?

[@IvanRandomDude]

Next video: "How leg drive is KILLING your gains"

[@charlesn.5501]

Hilarious 🤣🤣🤣🤣

[@knocturnal26]

Lmao😂😂😂😂😂😂

[@steveblock3882]

so funny

[@robinh7745]

But seriously... thats true. Its a kind of cheat if your objective is to build chest, you shouldnt use a leg momentum... Its great to perform.

[@IvanRandomDude]

@@robinh7745 Well, depends on how you look at it. Majority of muscle fiber breakdown comes from negative portion of the movement, while you are bringing the barbell down to the chest. More weight - more muscle breakdown.

[@kungfuman82]

2:50 "let me just lay here and support 315 just off my chest and have a casual conversation about leg drive"

[@saatvik333]

Sound produced by him while bench pressing is like a pneumatic piston is working.

[@liftlabperformance]

I swear I thought the same thing.

[@mmehdi3437]

Exactly !

[@encapsule2220]

Lool

[@XDupful]

😂😭😭

[@bishopm4401]

It’s like clarance Kennedy sounding like a robot when he squats

[@xChillOutHDx]

Jeff, I'm pretty sure I would die if I added 40 pounds to my bench press.

[@sembouwmeester9650]

LBS*

[@LiEsenberg.aka.walterMitty]

Yep 42 lbs is dangerous bruh

[@lui8760]

Lmfao gonna try it out later today

[@dreamhunter2231]

Wait isn't Jaseh Onfroy XXXTentacion? And why have you got Gronkh as your profile pic?? I am confusion

[@goth9160]

Dream Hunter yes, yes it is.

[@theprosico4092]

Area 51 consists of multiple Jeffs who are doing facepulls

[@chrismayclin6397]

TheProsico It is part of a government superweapon.

[@BuddhaSunn]

I’m sure the first thing the aliens did when they landed was face pulls 👽

[@Flexible_photon]

@@BuddhaSunn Men in Black claims so wifflegif.com/gifs/586246-vincent-donofrio-hombres-de-negro-gif

[@ChristopherSanchez-sp6ek]

Jeff is the ultimate super Solider

[@SaturdayNightSlamMaster1980]

One dies from 5 pound gummy bear ingestion, another takes its place.

[@0neFamily]

These videos are really helping me with my shoulder pain. Was afraid to bench again with how much it sucked. A couple small adjustments from these videos and it's been greatly reduced. Thank you for what you do.

[@baddogkelevra1]

Damn I have been lifting for years and I was literally doing these completely wrong. That’s an ego check for sure, especially because I thought my form was on point. Thanks for the great content Jeff, can’t wait to implement these adjustments!

[@MegaTeeruk]

205 noobie? Been a while since Jeff has seen a noob hasn't it.

[@ctrlw__7-years-ago]

Brandon May exactly what i thought lol

[@skatetodeath666]

Yup lol

[@sw4197]

Got me self concious as f 😂😂

[@danielcolk6294]

My thoughts exactly, how is 92kg a newbie? 50kg is a newbie

[@user-xy5wv2mz3t]

@@danielcolk6294 I'm 14, 60 kg, 5'10. My gym is a free gym, it's shitty but we can't afford anything more, it doesn't have a spotter, I can only do 45 kg bench without a spotter, a month into lifting, is that bad...?

[@wilfordbrimley6938]

too many fitness d-bags have made this exact vid with some 95 or 135 pounds... love how he does paused 315 all vid

[@Spaceman2484]

It’s unfathomable to me how someone could do it that easily

[@joeschmo247]

Most of those d-bags aren't professional power lifters, just FYI

[@MJ-kn7cc]

Yo wilford, how you doing with your diabeetus??

[@triton827]

Notice Jeff has others doing the heavy lifting lol.

[@siddhantsamarth762]

And just chills with it while casually talking... That's why he a monster

[@Chris-by4zc]

I’m always the most skinny-fat dude in the gym, but your videos inspire me to keep pushing harder. Thanks for the motivation, Jeff. You’re the man.

[@ben9467]

Jeff’s forearms look like the tangled mess of wires behind my Xbox

[@MrSameerMalik1]

1:50 this guy's forearms have forearms

[@01amare]

His forearms have four arms

[@streetzboxa]

Feeling embarrassed about 205lb? I wish I could bench that much...

[@AZWallbreaker]

Don't be! Everyone had to start somewhere. I couldn't press the bar itself at one point in my life. Now, I can do a pause rep at 320lbs. You just got to keep working and learning.

[@AZWallbreaker]

@Don Meño the Warrior I don't know. It depends on what program your doing.

[@danielvelkovski3156]

I started with just the bar (to perfect the form) and reached 280lbs 5x5 on bench. Just compete with yourself not other people.

[@jimjob1056]

You think that is bad, i can only bench 135 at 138 bodyweight

[@ketubann9405]

@@jimjob1056 that's not bad man. 1:1 is a sign of decent strength

[@ameralam335]

after all these years i finally learned how to bench after watching this video and hit a PR today. Thank you Jeff!

[@af6744]

Thanks Jeff and Casey! These are the best bench tips on the internet! It’s all about leg drive, bar path, and having a spotter.

[@therook411]

Its almost like he didnt realize he had 315 just chillin on his chest.

[@Rigbobert]

Love all of your videos. They are so informative about how I should be doing said exercise. Ive been doing alot of them wrong my entire life. I also want to say that I love the fact that even missing a leg he didn't give up just keeps on going. Your an inspiration to all of us.

[@jegsdinogod5091]

"put all that tension in your legs!" *looks down at his legs* uh.....

[@andrewsanabria5942]

JEG chilllll 😂

[@Make154]

Maybe that's why he lost his leg?

[@glamoc0000]

You guys are disgusting

[@natelo3271]

Mayne I thought the same 🥴😂

[@eyerick1509]

Bruh come on bro

[@ViktorKrum-qo9ve]

Lol self conscious about 205 I feel like a beast with 130😂

[@sigurdh.s8320]

Good ol Henry

[@Erick-ue6fh]

Let the self-conscious thing go.. when I first got back into the gym at the end of March I could only bench press 205 for one rep max. As of September I got my bench press up to 315 one rep max. I was craving the 225 number and as SOON as I got it, I started craving 315. When I got that in September I started DREAMING about 405. Now only a month later I reflect and and listen to Jeff. Screw the numbers. If I keep working, SLEEPING and eating properly, maybe I'll get there, maybe I won't, but I will improve in some way, and do it safely.

[@ViktorKrum-qo9ve]

Erick Clemmson oh I’m not self conscious I just think it’s funny that people are self conscious about benching 205 when I feel confident benching 2 plates lol. Obviously for reps.

[@Erick-ue6fh]

@@ViktorKrum-qo9ve I know I put a reply under your comment but I was agreeing with you

[@Erick-ue6fh]

@@ViktorKrum-qo9ve p.s. after I sent that message the other day I went to the gym a few hours later around 1:00am and hit a new 1rm for 325 and had 330 half way up and got stuck lol

[@magaara8310]

Next video: "Adding 40 pounds to your bench press is killing your gains!!!"

[@nicholaskearney1501]

Feeling self conscious about benching 205?! I'll just show myself out then.

[@bowenarrows7819]

I've only worked up to 55lbs...Haha *cries*

[@Boodhernandez]

Been going for 2 months and I can bench 25 kg on each side for 5 reps. Fuck me 😂😂😂

[@zionpenumbra]

Bood Hernandez that makes me feel better about myself. I thought me barely being able to do 4 sets of 12 doing 25 on each side was bad. Haha.

[@derrickrose4232]

Fr bruh

[@aarongonzalez4458]

@@zionpenumbra he said of not lbs Imao

[@aprohofsky4258]

Every video KC has been has helped me massively for sure

[@sirkumsalot6969]

He sounds like a hydraulic pump when he lifts the bar lol

[@aaBotTech]

Makes it more fun. Haha

[@user-sk7il1ur9s]

Imagine walking into a gym full of him and his powerlifter mates and it's like 30 hydraulic pumps all at once

[@NikoBellaKhouf]

@@user-sk7il1ur9s I would much prefer that over the loud and obnoxious grunts.

[@antonioluna7548]

I remember seeing another video years ago here in KZbin that explained this same thing, that's how I got to bench 225 for the first time, so from my experience this really helps

[@702bartending6]

KC You’re total beast challenge really gave me confidence in my strength and compound lifts. I did way better than I thought I would have, it was nice to see I was capable of more than what I thought I was capable of. Thank you

[@RajGheevarghese]

There is not a single video I watch of yours that is not useful! Amazing. Great gratitude!

[@Sub7Fitness]

Leg drive is such an important factor in bench that most people neglect!

[@Vortex_ICEcold]

OH YEA BRUH U DIDNT KNOW THAT? UR LEGS ARE THE BIGGEST MUSCLE IN UR BODY BRUH

[@MusicLover1049]

Vortex Glutes are the largest single muscle

[@tshiris1708]

How do you use your legs? I always struggle with that?

[@Sub7Fitness]

Tshiri S You will want to push through your heels as you squeeze your glutes into extension at the same time that you initiate the push of the bar off of your chest!

[@Vortex_ICEcold]

Aaron C. GLUTES ARE BIG MUSCLE ON WOMEN LUL

[@bradywisdom8257]

Could've used a plate to demonstrate, chose to use 3. What a man

[@nemanjasavic9859]

He just wanted to boast himself with 3 plates, like 1 plate wouldn't do the job.. So we saw nothing in the video

[@mgm90445]

Powerlifters has joined the chat. Bodybuilders has left the chat.

[@murderousmayhem6362]

@Green Giant How are power lifters cheaters ?

[@backn5713]

Green Giant stfu soy boy that’s not cheating

[@unknown81360]

@@backn5713 I wonder if the added weight helps muscle growth though, because the chest itself isnt working any harder..

[@jimbo0386]

Lmao good form isn’t cheating, ask 90% of people who know what they’re doing on bench, they at least put their legs back like this, arching your back a shit ton is the only cheatsy thing you can do with bench and it’s only because it uses a different muscle

[@unknown81360]

@@jimbo0386 I started doing the leg thing and my bench press went up significantly

[@halered7]

Great video. Gonna try this out tonight. Thanks for sharing.

[@RM-nf5eq]

6:15 Newbies sitting there at 205 Why you got to hurt me and my 225 Jeff.

[@zackg4682]

lmao same here 225

[@husseinsaad1381]

Im doing 133 how is 205 newbie 😂

[@BigBadJerryRogers]

@@husseinsaad1381 Unless your goal is to be a powerlifter, don't worry about it. I don't bench press more than you do and I've been doing this for years and look better than most people in the gym. Bench pressing alone is overrated.

[@husseinsaad1381]

@@BigBadJerryRogers nah im not worried at all cause i started recently and have seen improvements. Hopefully one day ill be doing the 205

[@jimmywu1011]

205 is my deadlift, fuck my genes

[@connectedkidz2020]

Thank you for this video. I just broke through a 6 month plateau. Would love more tips on increasing the incline bench press and weighted chin up-thanks again!

[@adamortner7172]

Best bench press advice out there! I learn something everytime I watch KC teach. I will try higher on the chest at the bottom of the bench press...

[@mulderstate2682]

Awesome. Next bench set fixing bar path and incorporating leg drive.

[@PrintableCD1997]

*pushday tomorrow and im gonna try to get a new max* Jeff uploads this...

[@muvin8422]

May have lost the giveaway, but I won in workouts because my forms aren't messed up or wrong anymore 👍🏼 ez win

[@rhperron1]

Thank you! Your explanation on the mechanics of the bench press is a revelation for me. Another game changer tip!

[@wordoflife23]

Man that’s great info! I can’t tell you how much I appreciate everything you all do. Understanding the science of how to do things effectively has helped immensely. Because of all the things I’m learning here I’ve grown strength and conditioning wise quite considerably over the last several weeks. I can say confidently that because of all the things I’m learning here I’ve added almost 100lbs to my previous dead lift best. All because of learning the science and targeting all the little areas that no one wants to take time to target, the things I didn’t take time to target until I started seeing the science and sometimes just common sense stuff ! Thank you all!

[@nathanb2974]

Not so much science as technique guy.

[@Kaspiy8680]

That's probably one of the most useful videos I have ever seen. Thank you so much, gentlemen

[@ethanclough8085]

Saw the title and had to click! Jeff is out here supplying the best information for lifters of all experiences 🔥

[@user-yh8lt3vr5w]

Ethan Clough i hit chest just now. Guess im heading straight back to the gym 😂😂

[@ethanclough8085]

Jake Paul fr 😂 sorry for you name man, you’re the better Jake Paul though 🙌🏼

[@SaturdayNightSlamMaster1980]

Jeff is a wonderful young man.

[@jameswoodall9261]

Crystal clear!! Will find a way to do this. At 4 am I'm the only one at the gym but I'll make arrangements to go at a new tiime to get a spotter. Can't wait to try this. And to make it safer is just a bonus. Never thought much about the bar path.

[@simplytheboss8922]

Facts, Great vid👍 My teenage boys are benefiting and listening now. Thank you

[@heffnerfitness4391]

Jeff, I cant tell you how many times I have viewed your channel on advice for recovery from lifting pains and just over all improvement to my own fitness. Thank you very much for being such an inspiration.

[@whiteshark5047]

I've watched this video every time I hit a pr and now I bench over 3675 pounds, love it!

[@smokezink5549]

What a losèr

[@67spankadelik]

Best video on this subject yet! Thanks! Learned a ton! It's almost like doing an incline press on the flat bench.

[@jaysmith7526]

Best video out of many great ones. Thanks guys. Really appreciate it. This is old school me when I had a spotter. Then I got close and it killed it. Always going to ask for one now.

[@samueladams5243]

Jeff: looks at leg Jeff: so you get freaky with that thing er..?

[@justuss501]

Just had my best chest day in months, need to remember this lol

[@coreybarnett7785]

I really appreciate this video Athlean-X! Because as of today, I did my first bench press, just like you have shown in this video. My trainer was there to spot me (thank God). However, I am one of those guys who is a newbie when it comes to the bench press exercise. There have been times in the past, I am not so sure how to lift the bar off the rack properly, let alone drive bar in the correct bar path with correct form. Also, when it comes to having a spotter, I am one of those shy guys that don't like asking for help. All last year when I was bench pressing, I did it alone without a spotter, and suffered a lot of injuries. Therefore, you had my undivided. I will continue to watch this to receive more training! Thank you once again!

[@mattbono2815]

I love this guy. Let's see more KC Mitchell!!

[@evelynn4273]

1. Never forget leg drive. 2. Bar path Personal tip: keep your body as stable and rigid as possible.

[@narendiran6242]

wat is he actually mentioning as the mistake we make in bar path?

[@georgekivarkis9734]

Naren Diran he mentioned that a common mistake in bar path is first bringing the bar down too low on the chest, then pressing it straight up. He suggested that when lowering the bar, have it come down more towards the middle of the chest, then use the power generated from the leg drive to press it at a slight angle back towards your spotter

[@AABradyKK]

@@narendiran6242 I was kind of confused by this as well. In previous videos Jeff talks quite a bit about a straight up and down bar path being ideal. Going directly against the vector of gravity. I'm guessing because this video is actually geared towards competing/heavier lifts rather than muscle building/increasing size of chest.

[@Vortex_ICEcold]

AABradyKK U GO TO THE FUCKING SIDE NOT DIRECTLY UPWARDS. WHEN U DO THAT UR TAKING STRESS OFF

[@SaturdayNightSlamMaster1980]

It’s hard to do this when you are on meth. (Side effect) ☹️

[@hatben]

2:47 God damn, that beautiful slow lowering on the negative. What a monster

[@wildwildwest1286]

Wow,I'm glad I found this video.Exactly what I wanted to see.I'm trying to incorporate that leg drive.

[@pfmk8051]

I love how the guy with just one leg explains leg drive. Pretty impressive that he can pull it off so well

[@MyGovernmentNameIsJames]

"Let's say 205 on the bench." Hah! Hahah! ha... sigh Very helpful, despite vaguely overwhelming bout of insecurity.

[@adammmtee]

Lol my GOAL is 205

[@jedinxf7]

@@adammmtee it won't take that long to get there. once you're there you'll have more ambitious goals lol. every time I've thought some number would be enough, by the time I got there, it was easy enough to imagine a number that seemed too greedy a year earlier

[@juanpablosaenz852]

The “psst” noise are the hydraulics moving in his arms

[@TrainerRickFL]

Great educational video. KC Mitchell was great at explaining.

[@SMewett]

I don't often comment. but your posts are appreciated and have helped me a lot throughout the years. Thank you 👍

[@JanineBrandywine]

Love the tips but I think the video angle could have been better. I wanted to see the grip and the path of his elbows ( are they flared out, close?) I could only see the bar path (which I think was the main point) Overall thank you for the tips!

[@Dilomight]

Elbow and hand placement in the bench isn't discussed enough in any bench press videos. Elbow flaring almost got me pec tear, took me a while to find out that my grip was too wide, personal trainers were useless in pointing this out

[@westrunningbrook]

Question about that angled bar path: What if we're doing sets of 6, 8, 10 reps? Does he expect to press at an angle and re-rack on every rep, or have someone there to catch it for you?

[@stephenraftery3364]

Great question, was wondering the same

[@M4RANDHAWA]

You don’t finish each rep on the rack but finish it above your shoulder line (in-line with shoulders). Then decend in a angled line to your sternum area and push back to inline with your shoulders again and repeat until u need to rack.

[@anthonyt.8578]

Love your videos man. Keep pushing them out 👍

[@leovargas4884]

Been doing bench wrong for basically my whole life. Put all the tips you gave in this video to use and literally the weight i barely was pushing seemed very easy. I actually feel lile i couldve put 20 lbs extra pounds onto my bar but with no spot i didnt want to push it

[@ZacPloskiFitnessFan]

How about when repping on the bench press? The bar path that goes toward the rack is hard to utilize when you then have to recent the weight to start the next rep. It’s pretty challenging to have your arms near lockout and angled more toward your head and still be able to control that weight for the next rep. It’s different if it’s 1 rep tho you just throw it to the rack

[@kevinbuck6081]

Don’t think I did it right, accidentally added 50. Could you make a more in-depth video?

[@chavezjr3]

This guy was so helpful! Great content I enjoyed these tips🤙🏼🙌🏼

[@LASTSECONDSMMA]

KC be talking with 315 on his chest and the topic is about the leg-drive which he has one. I love this dude.

[@scottshanahan3827]

My max is around 180 I can't imagine getting self conscious about a 205 max.

[@tendenduo1556]

Doing one rep at a time with leg drive and pushing it back as explained seems great but I would love to see repetition after the first rep. Once you push backwards I find it harder to bring back down again unless for a support like your one rep max. I do get he’s doing heavy but if you were to show technique it would be great to show it with lighter weight and more efficient in show casing the motion, the arm length and leg drive

[@Mrcometo]

What a great show! Thanks!

[@christopherwieland1196]

This guy is SUCH a beast! Thank you for your service.

[@Superyan100]

God i feel foolish 😪. Didn’t know about leg drive importance let alone the path for the bar... thanks again Jeff. Small helpful tips def go a long way

[@rossbarton3411]

Serious question: so the last tip about moving your form so that it aligns with the way you’re pushing your legs is really helpful when you’re maxing out, but I don’t understand how you can do multiple reps if you’re just pushing it back to your spotter? Would have loved to seen this guy, just for example, rep 225 while pushing the bar back towards the spot.

[@Infoemusic]

I noticed that as well, Seems dangerous to hit that bar path so heavy without someone to spot it, Maybe just takes a ton of practice

[@georgeedmond7771]

K.C. is the man nothing but respect for that dude

[@curtisjevon]

This was extremely eye-opening. Excellent content!

[@michaelcozzitortoiii5350]

Literally just started applying this myself a few weeks ago. I always knew how important leg drive was, and I was always conscious of the positioning and grounding of my legs. But recently it really clicked for me, 3 months ago I tested my 1RM at 185 lbs and got one shitty rep. 3 days ago I did 185 again and got 5 clean reps, 100% because of conscious leg drive. DO NOT SLEEP ON LEG DRIVE

[@wilhelmbittrich88]

Thanks bro I'll be trying this on Monday

[@demonwares]

I did one better and added 50, but I still lost the giveaway.

[@MegaAG18]

imagine if he gave a program to all viewers

[@instantdislikechannel5699]

you should actually "takeaway"

[@ampecsu]

"one better" adds 10

[@kevinmckenna4847]

Thank you, you are exactly correct, people are embarrassed to ask because they’re hung up about the weight they are lifting.

[@MJ-sj1pu]

Brilliant thank you great tips started to feel difference straight away when pressing

[@_supreme_J]

Thanks Jeff I have max outs next week good timing lmao

[@jorddogga]

Legs dug in deep, squeezing real hard, 18 more wild cowboys out in the yard

[@CorvusMorningstar]

This dude is a beast. Awesome video interested to try this out.

[@jtjt3823]

Right on, I like the videos with the beast KC