Bench Press - 5 Proven Ways to Blow Up Your MAX & Get More Powerful

[@Criticalbench]

𝐓𝐎𝐃𝐀𝐘 𝐎𝐍𝐋𝐘!! 𝐒𝐭𝐚𝐫𝐭 𝐭𝐨 𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐓𝐞𝐬𝐭𝐨𝐬𝐭𝐞𝐫𝐨𝐧𝐞 𝐢𝐧 𝐭𝐡𝐞 𝐍𝐞𝐱𝐭 𝟐𝟒 𝐇𝐨𝐮𝐫𝐬: www.criticalbench.com/growth/boost-t-levels

[@KizaWittaker]

Best tips 1. Bench with bands 2. Pin presses 3. Floor presses 4. Train your triceps

[@Criticalbench]

Thanks for sharing

[@scottwalker5367]

If I threw a medicine ball at the wall like that in my gym I'd get kicked out

[@Criticalbench]

Oh geez...that's not fair. That's what slam balls and wall balls are for :-)

[@DrintoThought]

Lmao same here.

[@tatskamaster]

find a new gym

[@TraumaER]

Planet Fitness would hit the Lunk alarm and call the police. (Srs)

[@morganramirez4574]

Scott Walker lol!!! we don't even have medicine ball at my gym haha but I started laughing when I read your comment funny as hell bro!

[@sexiestbutterbean4764]

Starts at 1:15

[@Criticalbench]

Well, it actually starts at :01 but I know what you mean...lol

[@johangasslander9011]

Criticalbench

[@TheMadafacar]

Thank you Sir.

[@diarrhea7922]

Sexiest Butterbean s

[@MrElopez123]

Seems like it doesn't start untill 5:48

[@CVPI222]

Tip 1 smoke a crack rock, works for me everytime. I run down to Detroit buy a big ass rock smoke it on the way back to the gym its way better than pre workout. I bench 185 the other day

[@ByAnyMeans000]

CVPI222 lmao wtf

[@brighamsteiger1378]

At least you’re natty

[@Nawtion]

Lmao

[@kingdadydmac]

Is it me or is he saying "bitch press"

[@macliving4488]

freeza 226 nah I hear it too

[@jonathanhull5793]

freeza 226 lolllllllllllll yeahhhhh

[@danesalanoa5628]

Wtf now i hear it

[@avocado6623]

The hand talking is excessive.

[@darren9819]

Avocado since ive read this i cant stop look at is hands 😂

[@macliving4488]

Avocado true

[@VerisimilitudeDude]

He must be Italian.

[@michaelz8620]

Avocado it's exhausting to watch this guy!

[@SmashingTrash]

he likes the flex it gives lol

[@jroark101]

I can just see someone letting the ball knock them out lol

[@Bardizzle4895]

I've never thought of that 90/2 rule. That's a hell of an idea and it totally makes sense. I've been lifting at 90% for the past five weeks going for PRs every week. Finally failed a 5RM at 225. I'll definitely incorporate that rule now.

[@macromeal8790]

how to increase bench press…..bench more.

[@WanderingMoose.]

That made no sense. You can't bench more than your max. Idk what you're saying

[@keving.3324]

+Svere Style I'm pretty sure he ment it as bench more often than to bench more weight

[@isaiahfry2798]

+Svere Style If you lift slightly lighter you'll eventually push past the plateau

[@TheRickyme1987]

high five

[@TheGreatslyfer]

Um no... the videos points were mainly working on your weak points, form, number of reps you do per set and plyometrics

[@SykoticSteve]

Drink me for 100% lean muscles

[@LegendarySSJackson]

❤

[@Superdashie]

Windex ok

[@Superdashie]

Windex I just drank some of you...

[@Superdashie]

Windex I think I need to goto the hospital

[@mcloveinmclove2263]

Dude you lied I took 4 and a half sips and my stomach burned I immediately passed out and hour later I woke up in the hospital I checked my arms no more muscled just needles. So I'm never trusting you again you lied I was expecting huge arms Ps it's just a prank bro

[@SuperLegoMiner99]

I’ve been benching for 3 rep maxes two times a week and haven’t progressed in my bench in forever and have even seen diminishing returns. Now I see that I was actually supposed to give my nervous system a break and will definitely try a bit more reps some weeks with less than a 90 percent RPM for once

[@Criticalbench]

So glad you found our video

[@Dr.WhetFarts]

my bench went down after applying these tips

[@Criticalbench]

sometimes you have to take a step back to re-learn to take 2 steps forward.

[@Iam18]

I legit just started doing 5-10minute cardio and windmills w/ 5lb dumbells to warm up before bench press and it honestly did wonders for improving my bench. and now his first point is saying its pointless and to do something else :/ lol.

[@Criticalbench]

Different strokes for different folks...oh well :)

[@MARS72JJ]

Rare to see such full ROM on overhead pressing movements. This guy knows what's up

[@markthompson1721]

I agree with you. Good info. Back in the day, we lifted in single ply suits and blaster shirts were just coming on to the market. Did not like them. State champion ( Minnesota) Upper Midwest champion ( known as Junior Nationals ) Senior national runner up. Totaled elite 1480 @ 162 ( 165 lb class ). 600/340/540 The reason I am posting comment is my addition to your top five. I call it power rack attack. Partial benches in the rack pushing off safety bar. I load up the bar and hit 5 sets of as many PARTIAL benches as I could. This triggers my CNS ( Central nervous system ) prepares my body to handle heavier weight. I am also a believer in military press. Standing presses they are called. Just thought I would throw out helpful comment to those who read them. I have seen alot of people posing to be powerlifter that are a one lift specialist. THE BENCH is one of these lifts. Example is a 220 lb specialist benches high 6's and low 7's who can squat or deadlift high 7's or mid 8's. They might hold a record for a short period of time until someone takes it. Understand....I know you do. Not one specialist has every made it to the trophy platform.

[@Criticalbench]

Thanks for watching

[@winterramos4527]

I died😂😂 at the end when the guy shouted "That was Awesome".....

[@Criticalbench]

+winter ramos ?...did you find that funny or strange for some reason? CC

[@winterramos4527]

+Criticalbench the video was great...I really learned from it. it was just that I was I watching the film "Dodgeball" and Ben stiller said "that was awesome" the exact same way!!

[@juliansalas4741]

Criticalbench

[@eyelessshiver]

Pretty good tips actually. He has that weird form on bench though where he takes his ass off the bench.

[@dakotagower86]

That's not weird form, that's bad form. Good to hear you don't do it, very bad for your back.

[@vids4u_164]

I do it sometimes with heavy weight it just happens

[@eyelessshiver]

People should use whatever form works for them.

[@catdog5250]

James Gordon actually they shouldn't use whatever form works, if your ass leaves the bench in a powerlifting comp it doesn't count as a lift. Just move your legs farther back so that no matter how hard they push, your ass stays on the bench

[@TheBanana202]

vids4u_ no it does not "just happen" you are just using weight that is too heavy for you to move properly.

[@sweett2138]

one of the best bench videos I have ever seen on KZbin.

[@Criticalbench]

Thank you very much. I agree...Chandler crushed it for sure!! CC

[@tommyhappenstoliftalot4198]

Bench * not bitch bro

[@GregoryMcCarthy123]

This has been one of the best videos for increasing bench press, very specific information. THANK YOU

[@Criticalbench]

+Greg McCarthy Thanks for watching...Yes, Chandler is a benching freak...very strong and knowledgeable. CC

[@gerritsstrengthforge]

Make your benchpress better: 1) benchpress 2) benchpress 3) benchpress 4) benchpress 5) benchpress

[@raydogg1977]

doing squats and deadlifts helped me overcome a plateau that i had reached for nearly ten years, it was in a very time my max went up like 25 lbs,

[@raydogg1977]

i also used the bench press calculator. google it and do it to the t,

[@MrPatrick115]

man this guy knows his stuff

[@Criticalbench]

+MrPatrick115 Indeed. He's spot on. Thanks!

[@Dontjuststareatit]

One of the best fitness videos on KZbin. Straight to the point and great info. Thank you.

[@Criticalbench]

+fftlmax93 Thank you very much! Yeah, it came out great :) CC

[@IIIxLEADERxIII1]

This guy trully knows his shit so far the best advice you can get here on youtube. Whoever this guy is he's point on with everything he is talking about in this video . I know because ive experienced the same shit.

[@jared321]

One of the biggest things I found is that a strong back plays a huge roll in the bench. Gives a much more solid foundation for pressing. Do pulling movements at least as often as you press, if not more.

[@krishnachaudharyfitness4329]

I have not get any real deal advice from anyone really u help me a lot and it increases my bench........

[@msherazi1259]

Lol those pushups look hard core... umm gotta a lotta work to do

[@burneraccount8620]

M Sherazi how we looking ? you've been putting in the work ?

[@msherazi1259]

Fag Fagertson I have been working on it lol. Getting stronger. I am at a point now where I need a spotter to get to the next level and test my true max. But all the women at my gym are at the squat rack if they lift at all. I dont see any other women benching. I need some new friends 👍🏽😂 Nice handle btw. As far as how its looking its allright I guess lol

[@silverwarrior461]

+M Sherazi How about now?

[@msherazi1259]

Silver Warrior Benching is going well- and Im told its looking good 😂

[@silverwarrior461]

+M Sherazi That's good, what's your max?

[@TheIronman36]

I don't agree with everything he said but he does have some good points. Such as, don't go heavy all the time. This will make you loose strength when the weight puts to much pressure on the joints. You can do high reps at times to take the pressure of the joints, such as I've done 50 reps with 225, and 30 reps with 315. My max is over 500, my goal is to get to 600 one day. So trust me, i know a cupple of things.

[@jonnydcan9482]

The 90/2 rule is key

[@GangtaBean007]

I have been testing a new method of 7 sets of 3 reps and so far I like the outcome. Its worth a shot!

[@Criticalbench]

+Chevy Gang Films Sounds great....you can't go wrong with triples if you're trying to get stronger. As long as the rest periods are long enough and you have the time and do some deloading every 6 weeks or so...this is a great way to go! CC

[@DrRussell]

Very helpful, thank you. Will report back; currently stuck at 225 1RM 155 BW

[@Criticalbench]

Good luck! 💪

[@jackroper8829]

appreciate the information. thank you.

[@Criticalbench]

+Jim Dickson You're very welcome :) Our pleasure! CC

[@msherazi1259]

The tips here to help strengthen your weak points on your lift are so helpful!! I am going to try those training exercises out. Thank you!

[@Criticalbench]

You are welcome!

[@stevesanders4682]

Finally a video with useful and interesting tips. So many videos just spout the same cliche info. This was very useful and I learned a new exercise (the tate press). Thank you.

[@AntonioInsideout]

475 lbs. my 1 time rep best at 186 pounds, no drugs legal or illegal. Bench press and squat were my candy stick. Personally, I think my form played the biggest part. Then it was how we lift. Heavy weight, lots of reps, a lot of sets. Old school. We literally played with 415, 385, 365.

[@dtfx]

yall noticed how he said " bintch presss"

[@donaldkasper8346]

Yeah, but until yesterday a few hours ago, for 20 plus years I could not do one pushup, so probably no pullups. I am 258 lb body wt, so that is not 125lbs to push. Getting to bench at 205lb last week, yesterday I tried push ups and did 5. I was amazed. Just at one year at bench.

[@CashmereMercenary]

that was good and informative. please keep them coming, thanks.

[@Criticalbench]

+Dani Hana Our pleasure. Yeah, Chandler knows his stuff cold. CC

[@thaipham3472]

pause bench press help a lot, especially at 90% to 95% of the PR. Of course, do need a spotter

[@MrDfabulus]

Great tips thanks

[@crazr4705]

I lift at that same gym he’s at. NIFS in Indianapolis IN

[@Criticalbench]

Awesome!!

[@danil18.g39]

This helped me intense my bench from 150 to 205:)))) thank you!!!

[@galaxytraveler5779]

Thanks, this helped a lot. I think my weakness is my shoulders, good to finally know what I need to work on.

[@Criticalbench]

+Distant System Awesome, glad you found it beneficial...Chandler is the man! CC

[@bgrady24]

Some good tips, I'm gonna try them out

[@Criticalbench]

Awesome, thanks for watching! CC

[@kelleyholmwood8635]

If anyone is looking to buy critical bench, before you buy it, checkout the review on my blog first at *www(dot)impactreviews(dot)com/critical-bench-review/*, don't buy before you read my review. Muhammad.

[@trayer1733]

This was a really really good video

[@jamesfinley4898]

Thanks for the info!!

[@Criticalbench]

Ur welcome!

[@zammyfriends]

I raised my bench press from like 110 lbs /50 kg to 176 lbs/80 kg by staying in the 5x5 rep range, while using the right form at benching. This all happened after i took benching serious and and working on it every week. Not bad of a difference in 4-5 months, if you ask me. Sadly the most amount of someone benching was 90kg for 3 reps in my gym, so i had to teach myself.

[@sasaburai]

Can u explain your wight usage?

[@luckyduckimona9787]

NightOblivion where were you training, grade school?

[@teamhyperplasia1368]

awesome video man !

[@Criticalbench]

+joel “xXprofangameXx” charron Thanks! Yeah, Chandler knows his bench press :) CC

[@DawgFL]

If you have time and energy for all these exercises, you could have just benched some more.

[@demonbasilisk115]

DawgFL except that bench is a compound lift that uses a lot of different muscles, and if one of those is weaker than the rest then you are not going to be training all the different areas as effective or as balanced. Focusing on specific areas helps build up your weak points to match your strong points.

[@ReallyStrongGuy]

Dylan Hutchison Indeed

[@Matt_Lifts]

The best thing you can do is perfect (verb) your bench form.

[@Criticalbench]

Right...but more benching isn't always what makes your bench stronger. As a teenager I benched 5x's a week and progress was slower than it could have been..

[@tendonsondemontime1520]

Criticalbench Not to mention the risk of injury doing that.

[@SmellyMeow]

Helpful video man thanks much

[@d2jlking]

Great tips, thanks for sharing.

[@Bimmeraudi1]

Great video. I will use these tips for sure.

[@Krastev7]

Thanks bro, that was very helpful!

[@Criticalbench]

Glad to hear it!

[@newhorizon1355]

Pushups can do same as that medicine ball throw he was showing.

[@joohasdad82]

Definitely have to try tip #5, especially for my squat and decline bench.

[@Criticalbench]

Yes, for sure!! Thanks...CC

[@jesabr12]

Always appreciate tips. Very motivating

[@fedexpress135827]

Let's see. Anyone here doing the stronglifts program? 5x5 program? I do and if it wasn't for that I wouldn't be able to lift 135 at all. And yes I have a pretty weak upper body. Lol

[@b.account9000]

Totally useful thanks for all those tips !

[@amine0020062012]

very good tips n subscribed !!

[@Mister19Eleven]

Shoulder blades: "Keep dem on da dam binch!" 'Nuff said.

[@kahirmuzzil7397]

VERY GOOD TIPS, I COULD USE THIS.

[@Criticalbench]

+antonio allen Thank you....for sure!! CC

[@TheSuprememathematic]

My goal is to build some quality muscle like this guy!

[@MrLbridges81]

that Hulk shirt tho!

[@Qurankareemdaily]

Thank you very much, much appreciated

[@Criticalbench]

Sure thing. My pleasure!

[@bgkillz373]

My 1 rep max is 295 pounds free weight bench press my ass is weak I’m stuck Their chasing 315

[@concretekonkili4993]

Awesome stuff

[@thegrayone6300]

great tips I'm subscribing now

[@dakotamurphy7360]

Would it mess up my bench press if I tried doing all of those workouts to increase my bench press because sometimes I fail half way and other times I fail at my chest. Would it also be a good idea to do those workouts all on the same day a couples days a week?

[@Criticalbench]

+Dakota Murphy All of these workouts/exercises are recommended for guys looking to increase their bench. I wouldn't try doing all of them in the same workout however. Best to stick with 2 or maybe 3 total chest press movements per workout...how you implement them and how much rest in between makes a huge difference of course. Be smart, start small and make progress over time :) CC

[@MrRampagingRobot]

Thanks for the info

[@Criticalbench]

Thanks for watching!

[@quadplyr13]

+Criticalbench What's up Louie Simmons "Jr."?...

[@weehowxtreme3260]

holy ..my bench got weakened because i lifted around 90% of max for consecutive weeks...how can i regain my strength? advice please...

[@Toledosteve1]

Good stuff for sure

[@Criticalbench]

+Toledosteve1 Thanks man! CC

[@timidequinox1789]

This dude is good ..

[@Criticalbench]

We agree

[@CarlosPerez-de3vj]

vedio is very helpful man gunna try this

[@Criticalbench]

Very good. Thanks! CC

[@WT2D-Michel]

excellent video

[@zhangliang8246]

First helpfull video on this theme , gj guys

[@VS-iv5uw]

I know it's been years, but what about lifting heavy with an assisting item (bench press shirt / slingshot) for reps? More of a medium effort type of situation.

[@kesodabul]

I felt this shit! You talking real shit! I’m from north Philly and I hear you! I’m 140 and my max is 210 😩 my goal is 250 I want it badder then everybody.. I’m king I keep pushing

[@Criticalbench]

Keep at it!

[@toximan2008]

I got recommended by Alan Thrall to check out your videos. Suffice to say, they're great!

[@MalandroNY]

Good video bro

[@Criticalbench]

+MalandroNY Thanks for watching!! CC

[@Studads]

thanks bro, cant wait to try it out bro, nice tips bro

[@Criticalbench]

We can't wait for you to try it!

[@itachi6336]

damn, it seems like ive been goin 85-90 percent bench for 9 weeks now so it makes sense why my progress is slowing

[@Criticalbench]

Glad this was helpful to you. Stay tuned for more help.

[@technicolorjonah]

so if you have no plyo boxes or medicine balls what's an alternative that's recommended? I simply raise weight 50 pounds at a time until I get close to my working weight

[@MD-ii3ry]

Nice

[@Criticalbench]

Thanks!

[@ryans5824]

Thanks this helped a lot I got weaker by going for my 1rm every week

[@Criticalbench]

You're welcome. Glad to hear this has helped you!

[@alvabailey]

I have one quick comment on the video I think it would be better if you were demonstrating exactly what you're saying at the same time good video....

[@Criticalbench]

Thank you for the kind criticism. Yes, this is a very good video with solid info...Chandler knows his stuff! CC

[@zaxflaya]

If you are failing at the bottom, you need to decrease the weight.

[@zeyacai4527]

Excellent!

[@MyJackel13]

Wow amazing

[@Criticalbench]

Thanks for watching!! CC

[@aidendooling5545]

I'm not lifting very much weight, but I want to do more all around

[@yukihana3532]

Very nice. Thank you

[@Criticalbench]

You're quite welcome. Thanks for watching.

[@justinrodriguez5124]

Any warm ups that don't make me look like a douche bag

[@dannyjonestown4891]

I'm lost some people say to keep your back flat when you bench and others say to arch your back and shit so who do I believe ?

[@eternalthread7846]

I think fixing my form will help me hit 135 which isn't a lot to some people but at my school we lift 2 days of the week and run 2 days of the week and do a mix of the two on the other day so we don't strictly lift

[@domenicomason77]

Nice tips thanks

[@Criticalbench]

+domenico mason You're welcome. Yes, Chandler knows his stuff. CC

[@brownpaperbag1584]

How to get a bigger bench: "well here's a news flash for yall, ya ain't gonna git big till ya lift some heavy ass weight.." News flash indeed brother

[@jheerablade7276]

"little free gift" like we gotta pay for the rest of the video lol

[@lordbyron7287]

I never got my free bench press program from subscribing and emailing the request from Elliot page

[@rayhanes1347]

5x5, leaving one rep in the tank is the foundation to build from. Try it.

[@barcelonadgreates]

ray hanes what u mean exactly bro? If i can hit 315 for 3 , how do u recommend I approach my training to be able to hit it for 5?

[@NeuronActivation]

@@barcelonadgreates Lower the weight obviously.

[@barcelonadgreates]

Exotic Nugget sup bro. What u puttin up, like 135 for 6 bro?

[@NeuronActivation]

@@barcelonadgreates No I can do a lot more but the point is 5x5 is more for novice to early intermediate level lifters. For someone like you hitting 315 you'd have to increase the reps and or sets.