Ultimate 405 Bench Training Motivation!

[@ibrahimmajid7400]

Bro dropped the hardest bench press edit of all time and thought we wouldn't notice 🥶

[@AlexLeonidas]

Was waiting for this comment!! 💯👊

[@ngz1123]

405lb naturally is absolutely insane. You genuinely are changing the accepted standards for natural strength, man. Keep fuckin goin

[@supertrollfaxnoprinter3329]

He hit it a long time ago he just hit it again while lean

[@RunningRiot4Fun]

I don’t think 405 natural is insane. I think most people lack dedication, overcomplicate their bench program, and don’t eat enough. Myself and 1 friend of mine were able to hit 405 within 1 year by following a very simple 5x5 bench program.

[@Kirby12352]

​@@RunningRiot4Fun Did you also find a pot of gold at the end of a rainbow?

[@youtuberdisguiser6075]

​@@RunningRiot4Funwell than it is insane how much dedication he has. Dont play down great feats, just because it's possible

[@chonkeboi]

@@RunningRiot4Funoh my genetics that’s insane.

[@zoov9]

Just hit 300lb pr a few days ago 2 years of lifting. You are the inspiration!!

[@AlexLeonidas]

That's strong AF after 2 years! 405 bench, incoming!

[@Gs_..__.--._]

Brooo, 300 in 2 years is CRAZY

[@zoov9]

@@Gs_..__.--._ thank you man❤️

[@kidbrown2010]

At what bodyweight?

[@ChicagoScorpion]

Tight.

[@thequickwit8174]

This was a good throwback to over 3 years ago!

[@AlexLeonidas]

Old school compilation!

[@allenroy9250]

Some of those lead ups don't look like how you looked 3 years ago though. ​@@AlexLeonidas

[@takeiteasy8847]

I dont say this lightly but you are, with fitness faq, the OG that inspired me through my own development for the last 7 years. Your hybrid mix of weighted cali, powerlifting and old school bodybuilidng is really the gold standard when it comes to brute full body strenght. Congrats dude what a crazy journey.

[@AlexLeonidas]

You're the best, OG! Emphasizing those jack of all trade qualities makes me happy and it's my honor to export this knowledge to you :)

[@ProdTheRs]

Alex, i just wanna thank you so much for everything. You dont have an idea of how much you've really helped people all around the world. Your superior intelligence and dedication to showing people how to train, and what is naturally achievable has no price. I believe you're the only one that does it on youtube atm. Im very happy for all of your achievements. Stay hard and keep safe man.

[@AlexLeonidas]

Thank you very much, your support and positivity keeps me going. I love to serve the fitness community 🙏

[@juttbrah]

Alex, you have been a source of inspiration for me ever since I started lifting. I've got a long way to go man, but I always find myself binge watching your videos because the way you put forward your knowledge regarding lifting is so refreshing in today's world, which is rife with bro-influencers regurgitating old crap. You're the GOAT man!

[@AlexLeonidas]

Thank you, juttbrah! Just doing my best to show what's possible and exporting my knowledge to serious lifters like you. It's a long journey for all of us!

[@nick7927]

I just hit my first 315 bench after 3 years of training, you motivated the hell out of me! This is just the beginning for the both of us

[@AlexLeonidas]

That's awesome progress man! You're the kind of guy who can definitely hit 405 at some point.

[@nick7927]

@@AlexLeonidas thank you! Hopefully within the next 3-4 years ill be able to hit it

[@brandon.m]

I’m also pushing for the 405 bench right now. I have hit 375 (170kg) for smooth singles multiple times. Going to try to hit 407.8 (185kg) in 2 weeks.

[@dn3772]

any tips bro? im around 150kg right now

[@brandon.m]

@@dn3772 I increased my bench from 335lbs to 375lbs in about 1-1.5 months by really focusing on frequency and specificity. I went from benching 2x/week to 5x/week (31 sets total), reduced volume on other lifts to recover better (only 6 sets of back per week for example), and prioritized accessories directly improving my bench (doing more sets of bench instead of chest flies for example). Switching to a gym with proper benches also made a big difference. I tried to give a much more detailed comment, but it kept getting deleted everytime I tried to post it. If you want more details, let me know.

[@dn3772]

@@brandon.m yea bro I'll take all the advice I can get, currently benching 4*a week with a very light day just for form,

[@ronaldojimenez1017]

​@@brandon.m need more deatails😅 Any way i can contact you? Macros? Meds? Volume? Sets and Reps? Lift in evening after X amount of carb intake? Bench press program? Accessory program? I have so many questions if they are answerable😂 if not simply what you can like bench program

[@brandon.m]

I have tried to formulate a comment so many times and even tried misspelling a lot of the words, but it keeps getting deleted. Does anyone know what words are blacklisted from this channel? I have never had this happen before.

[@Wiizardii]

You never cease to amaze us bro. I mean, I've been watching your videos since 2018 and I'm IN SHOCK when I see these clips. Speechless. Talk about actions speak louder than words. Casually benching 315 lbs for reps. 100kg (or whatever crazy f*cking number it is) on dips for multiple reps. 405lbs on the bench, AGAIN, for paused this time! Ripped asf physique, constantly out-doing yourself physique-wise - and did I mention the shoulder veins? VEINS? I can go on and on. Your dedication is matched by few - thank you for everything you've done Alex.

[@AlexLeonidas]

Your comments never cease to amaze me, OG! Thank you so much, this comment made me smile big time!!!!

[@Solonos]

It's taken me a year to put 10 lbs on my bench because of some pec pain on my right side. I think I've finally gotten rid of it, and 405 might be less than half a year out. Currently at 385 right now with some great training momentum, I'll be maxing out again in about 7 weeks. 405 takes so much dedication to hit, it's unbelievable you can do it at your bodyweight.

[@AlexLeonidas]

Guaranteed you'll hit it soon! Will be early 2025 my bro.

[@darkwhite1259]

Coming back from a 3 week break this is what I needed to see

[@AlexLeonidas]

Aye man, use the holiday food to fuel new progress! 3 weeks is about the longest break you should ever have.

[@8889]

That pure raw emotion explosion at the end was amazing. I wish we could hear the audio for it. Thanks again for sharing your passion with us, it's truly inspiring!

[@aujuscrisper5528]

With a solid pause too, congrats brotha

[@Sacciuiguai]

4:55 Evil doctor military press is a menace lol

[@mankillsquare]

Giving me more Charlie Bronson prisoner vibes

[@Anonymous31416]

Thanks alex!! Because of you I hitted 185lb bench under 6 months of training. I started at 95lbs. Edit: I am 16 , 128lbs btw, My goal is to bench 405 lifetime

[@AlexLeonidas]

Fast progress my man, started off right! You're definitely benching 2 plates within your first year of training 💯

[@Anonymous31416]

I am excited to reach the benchmark of 225 lbs in 2025 !!

[@Guardian-p9h]

Awesome bro. just remember your a bitch if you take 💉. So stay natty king.

[@henrym5889]

Some enhanced lifter benches 600 I don't bat an eye, but 405 as a natural is like lifting a mountain, respect.

[@shades4313]

405 as a natty is certainly insane and the upper echelon of strength. But 600 is elite basically in all circumstances, so that’s kind of a dumb thing to say

[@nomaderic]

​@shades4313 all he's saying is someone like the tren twins benching 500 is less impressive than Alex lifting 405 as a complete natural. Both are impressive af

[@DMCDanteDMC]

@@nomaderic 600 pounds and 500 pounds are not the same, good god. 405 natty is an amazing feat, but I am sorry so is 600 as roided out freak.

[@Nikoncha]

@@shades4313 I think benching 400 naturally is about the same as benching 550-600 enhanced and benching 500 naturally is about the equivalent of benching roughly 650-700 enhanced. There is also a big difference between a sub 220 or even sub 200lbs 405 bench and a 220+ 405 bench. Both are impressive naturally, but a sub 200 is obv much more impressive.

[@Steven-ze4ul]

@@Nikoncha Alex is def under 200 which makes it more impressive.... but at the same time is 5'2 and has god-tier leverages and (lack of) ROM for bench.

[@Realnaturalbodybuilding]

You don’t just show an impressive performance, you also show how shredded you got naturally ! That’s motivation right there

[@AlexLeonidas]

Done in the same year my brother, thank you!

[@xenok9]

making natty history especially for us short guys you are an inspiration man thats insanse

[@Toxondomo]

Just fucking insane man! Great motivation and I hope you will always be able to do the sport, stay healthy and far away from injuries. Love you man, always delivering great content!

[@AlexLeonidas]

Variation is key for injury prevention, thank you!

[@benolielandria2604]

The last four month have been plagued by a weird feeling on my right chest. It disaperared and im back on track. And watching 8 minutes of hardcore pressing is an unbelievable motivation.

[@MarianoGrande1]

I feel like the expander really helps with pressing. It builds shoulder stability like nothing else.

[@AlexLeonidas]

It really does and was a secret of 70s benchers!

[@MarcoIsBig]

Well done Alex hitting this weight again! This time around you increased size and strength. Gotta go tunnel vision on your goals till you obtain them.

[@PringleTheOne]

Man hitting 405lbs at a much lighter weight is so sick man. I wanna see how much further you can bend the needle dawg! Lets gooo 500lb bench lets get it!

[@JayCalus_20]

Alex, thank you for inspiring me man. I've been watching you since 2020 when I started my fitness journey and I always looking up to the way you train. You made me train insanely hard and push myself and really believe that I can do it even as a natural. Now almost 2025, looking back from where I started i can say i got jacked. I just look in the mirror and smile for what I've become.

[@chriscarofine806]

Hey Alex can you please make a video on how to progress from advance to elite on the bench? Some techniques and what helped also how you avoided a pec tear?

[@alexdmrgs]

Bro just came out of the hyperbolic time chamber🔥

[@filipmisevski4486]

Truly a Leonidas descendant wp to you bro

[@processing8296]

love some hard lifts and hard music

[@kamondikolos3287]

Insane! With everything i learned from you i benched 225x10 in august before turning 21, will push for 3 plates next year after my cut ends. Thank you for making these videos, your andvice speaks for itself!

[@debbieterrilljohnson956]

Time, dedication, determination !! Well done. ❤ this channel.

[@barbellbryce]

Nothing but respect 🔥🏆

[@Chumly1776]

Currently at 280lbs @157, I can't wait to one day join you benching 405

[@pokevip07]

Acquiring elite strength multiple times while getting leaner. Best role model in KZbin 🔥🔥

[@AlexLeonidas]

Got shredded then reclaimed my 405 bench in the same year!! Certainly was a journey, thank you!

[@Backsquatenthusiast]

You Are such an inspiration Alex. Probably my favourite content creator on the internet as a whole. You legit inspire me to genuinly reach my natural potential. To grind for years, adding upp all the miniscule gains!

[@SamuilSolomontos]

Huge respect bro

[@AlexLeonidas]

Respect to you too bro

[@WeWuzMatt]

Savage compilation! 😈 Cool song. Like something out of a spacey bullet-hell shooter.

[@BradScott-ys6ot]

whattan absolute Legend. Alex yer insane bro, and blessed to have chosen an activity so young, that jives with your natural abilities. It’s hard not to envy being able to enjoy all these lifting milestones… all while still young, and benefiting from strict attention to technique-safety, thus maintaining joint health like a boss. 💯💯💪

[@Procharmo]

As a natural 405 bencher I salute you. This edit shows you need to throw everything at it including the kitchen sink 😂😂😂😂😂

[@AlexLeonidas]

I salute you for benching 405!!! Hahahaha those who've done it understand the level of complexity that's required, it's a lot of trial and error for sure 😂😂😂😂

[@davide_guerra]

That's the real shit, keep up the good work Alex💪

[@TheMercilessJude]

💯 Solid work

[@Trumeris]

Absolutely phenomenal bro

[@jfracine_composition]

You're a true legend. Definition of hard work and focus. The final 405 press gave me shivers.

[@morafit2]

My personal goal by the end of this year is 185 per 5 reps this really motivates me even more thank you Alex.

[@pizzaboss3324]

The footage goes harder than last time that he benched 405 because now he's leaner and his arms are bigger

[@highcalibertrainers]

Lean and strong?! Something people say natty lifters can’t accomplish. Only time will tell. We’ll never have to live with regrets, knowing we are trying to push our natural limits

[@AlexLeonidas]

Guys forget that the Silver Era GOATS were putting up similar numbers (sometimes higher) to the elite naturals of today. And I'm nobody special, just look at Marvin Eder for example. That said, we have A LOT more potential. The world isn't ready to see it yet!

[@MarcoIsBig]

Or the crazy weights that Grimek was putting up overhead. The sky is the limits for natural gains.

[@takeiteasy8847]

@@AlexLeonidas Well might be nothing special in regards to hypertrophic talent (who knows) but certainly special in your passion which just proves the point how damn important passion is

[@zoov9]

Unbelieveable man!

[@Mfran3599]

Alex is elite!

[@equalizer0012]

Alex , cant wait for the e book my man!!!

[@quadslikescott3816]

Fantastic benching alex!! Continuing to push the natty ceiling!

[@MASCULINAVERSITY]

Respect keep up the grind ling❤❤

[@AlexLeonidas]

The grind NEVER stops!

[@MASCULINAVERSITY]

@AlexLeonidas exactly💪🏼💪🏼🔥🔥

[@do_odman]

inspirational! I had a huge cut at the start of the year/end of last year and have been fighting to get back my 315. in the beginning It was demotivating chasing something I already hit at a higher bodyfat but then I remembered that I love this lol. This video perfectly shows why. This is art.

[@YakuzaGoon]

Doing natties proud, helps put silver era GOAT lifts like Reg Park's 500 bench into context.

[@benhughes2563]

Nice, gunna give conjugate a go in 2025 after watching your vids. Bench has been so hard for me to progress on (in some cases going 2 steps forward, 1 step back) that I need something drastic!

[@wesrobinson7506]

Very inspirational! You even have like a Carol of the bells of steel soundtrack too

[@ronaldojimenez1017]

Just hit 405 for a single on the incline for the first time ever then Pinched a nerve on leg day and lost hams and glutes for a few weeks. Now during that time Im fighting getting a flu or something😢 A month or more out the gym I predict. This video is inspiring. I hope I dont lose too much being that I just reached a PR and havent had the chance to do it twice 😢

[@chonkeboi]

Been lifting 2 years, started when I was 14 now I’m 16. I’m very close to 315 paused right now if not already there at a little less than 190 lbs bw at 6’ tall. Your videos have definitely inspired me a lot to get stronger and bigger! 💪

[@SameerSaurav-l4d]

You are a inspiration....i just hit 315 for 2 reps natural

[@bettin2duck]

this was a banger ngl

[@razzr95]

GG man! Time for full planche next?

[@AlexLeonidas]

Might just have to experiment with skill work!

[@takeiteasy8847]

@@AlexLeonidas that would be awesome

[@ramaranu1694]

8 minutes of straight conjugate, amazing

[@ChicagoScorpion]

I heard the Buunemba and SS5 Broly themes back in 2017, and I'm glad to see them being used in this epic montage of workouts.

[@creativetraininghacks]

Congratulations on this monumental PR! 💪

[@nmnate]

Sweet! I haven't been motivated to work on my bench in a while, but I'm getting back into it after a shoulder injury this summer. I hope to be back around 225 after a 12 week block (at 165x7 close grip currently). From there, 315 is probably my long term goal. Perhaps less as a 1rm, but maybe 260-270x6-8. Let's go! 💪

[@blipblop47]

I wish there was a 10-hour version of this. Thanks for the vid Alex❤

[@mrmarquardsen3047]

I Wish there was an 11 hour vid

[@TimCee2.0]

Straight beast on the bench. 2025 is gonna be even better! 💪 💯

[@Cyclepv]

The ultimate frontier I want to witness is when natties like Alex are 70/80 years old

[@AlexLeonidas]

I will still be training hard, just you wait!

[@chansesarmstrong4092]

How much do you think the weighted dips carry over to bench ? I managed 315 with no bench training my first time trying it. Now ive added weighted push ups to my calisthenics to see if 405 is attainable indirectly.

[@AlexLeonidas]

Well look, sounds like it carries over very high to you. I'd say the total load of a dip is a good predictor of long term bench strength. Having done 255 in the 180s, it makes sense being in the 400s.

[@takeiteasy8847]

Depends on the person. I have a weighted dip total of 300 pounds (bodyweight + plates) for 5-7 reps but I can manage just a triple with 220 pounds because I am not interested in it and therefore not train it.

[@WoahItsCalvin]

Now we need a road to 315lbs OHP and 700lb deadlift

[@my2l]

315 ohp is miles harder than a 405 bench, probably similar to a 500lb bench.

[@MASCULINAVERSITY]

I'm so happy with my bench progress, thank to good first and foremost and to you as well Alex, you taught me almost everything of value I know about bench❤❤ much love and appreciation brother

[@geotv6832]

would love to see a max bench workout at the old commercial gym you used to go years ago :D

[@Zaeyrus]

Alpha Destiny.... many many congrats dude!

[@18_wheeler]

Alex prove you wrong to be fluffy and strong! Stay lean and strong. Time is the x factor

[@cremedelamemesupreme1649]

YOU ABSOLUTELY CANNOT TELL ME THAT MUSIC AINT BRUCE FAULCONER INSPIRED! Sounds like it came straight from OG DBZ! Anyone know how to find the name or artist? Or am I overlooking it?

[@daltonthomas5723]

Oh yeah baby, hes got the Rollon super springs this brother is dense

[@Fitsphere1208]

Super inspiring!!

[@nomadicstrength]

The mix of the new gym, sunglasses and techno djent is like viewing an evolved form of Alphadestiny. Its like a damn Pokemon.

[@AI1983-r1k]

Very motivating video 💪

[@Jack-tq3hu]

Always shattering peoples preconceptions of what's possible naturally

[@AlexLeonidas]

We set our own limits homie!

[@omppunam]

real shit brother!

[@Realnaturalbodybuilding]

I like the fact the video is pretty lengthy. Shows how much effort it takes 😎

[@marojeerek6329]

Let's go!

[@AlexLeonidas]

Yeahhhhhhhhhhhhhhhhhhhhhhh

[@Thebesthest]

Crazy strengh! 3x bw bench coming? 4 plate bench and 4 plate pullup is the dream man!

[@caiodieguez1091]

Your taste for music is top as your bench.

[@jonreyrao5207]

Amazing!

[@abdussamadkhan5179]

I can bench 245 lbs right now at 180 lbs with 1 year of training. Gonna push myself beyond the limits to hit 405 bench in the coming 5 years!!

[@AnthonyVenmans]

Incredible! Which exercise was your all time favorite among all the presses?

[@omnesferro5638]

Way to go! Discipline on display right here

[@BradScott-ys6ot]

0:41 what do you call that bench-chest-block-pad-thing? My right shoulder gets pain when my shoulder blade gets protracted (pulled back) a little too far. I admit, I can still do flat press, but I have to be EXTRA careful. Incline press requires less protraction and not issue. This pad could be a safety buffer on flat press so I dont accidentally go to far back… even if I reduce a tiny bit of ROM, i think its negligible. Why is Alex using?

[@dn3772]

its a bench blok, used to reduce rom and use extra weight, its a variation of bench

[@nickybjammin7629]

Drive with the elbows! Got it 💯💪🏼⚡️

[@LucLB01]

Just back in the gym after three weeks of pneumonia. My bench went from 200lbs for 6 reps to 200lbs for 3 reps. Muscle memory will kick in I hope I’ll get 225 before we’re halfway through January.

[@thomasowens4844]

just hit 245 yesterday which is 5lbs below my all time pr and also I hit it for 2 the day prior with no warmup

[@dombing9101]

Would love to see you and Bugez do a workout together!

[@dixonvfitness1921]

That is insane.

[@ERVYES]

Hey Alex! This is fakin amazing. Do you plan to continue the bulk and add weight or reps to this?

[@AlexLeonidas]

I'm still deciding what to do! I'll probably continue maxing out for a little bit until I get annoyed (already starting to) before cutting down again. I'm realizing that I don't enjoy bulking like I used to even though it works best.

[@ERVYES]

@AlexLeonidas I understand, I'm dealing with that myself at the early stages of my lifting career. But just for the sake of strength, I would love to see you repping 405❤️

[@Ghost-er7pc]

This makes me proud to be from Saint-Leo

[@joecowan3719]

The road to 500 begins!

[@dolphin007x]

Dude, I haven't even watched the full video yet but I know it's gonna be a banger. PS : any chance you could upload your music collection(s) to your site as a premium option? pleaseeeee

[@Tyler-h9q]

My man is obsessed

[@milkbobby5295]

Crazy transformation! Im about to run a cut, is it ok to run conjugate during a cut?