Why is my Bench Press WEAK? 3 Keys for Increasing BP Strength

FREE report - 7 Fastest Ways to Increase Your Bench Press
www.criticalbench.com/youtube/
The bench press stands the test of time as one of the trademark BIG 3 compound lifts for measuring overall strength and power. For men since high school, this exercise is a test of manhood. Laying down underneath the bar and with all of your friends watching, do your very best to press 135 lbs, eventually 225 lbs and then on to bigger numbers like 315 lbs and beyond.
In today's video, coach Frank Rich from Team Critical Bench, talks about the 3 keys for increasing your bench press strength. If you are struggling and stuck in a rut with your bench press strength, this video can help you big time (along with the FREE report at the top of this description).
Critical Bench began as a 'Increase Your Bench Press' website. That was the sole purpose of this company when it was established in 1999. Founder Mike Westerdal was just finishing college football and wanted to help other young men like himself increase their bench press strength to become better in sports (like football).
Listen to coach Frank and apply these principles to your training... they will work!
Thank you so much for watching the Critical Bench KZbin channel. Please be sure to give Frank a big thumbs up, subscribe to our channel for more content like this and please if you have a question, leave it below in the comment section and our team will be glad to help you out!
#benchpress #benchpressstrength #increasebenchpress #bestbenchpresstips #benchmoreweight #waystobenchmore #chestexercises #strengthtraining #powerlifting #upperbodyworkout #musclemass #strongmen #musclebuildingexpert #frankrich #criticalbench

[@Criticalbench]

FREE report - 7 Fastest Ways to Increase Your Bench Press www.criticalbench.com/youtube/

[@jonathonfantauzzo2819]

Tall about embarrassing...320lb on hammer press machine for 6 reps, 250lb on smith machine for 10 reps, flat bench dumbell press 80lbs per hand for 10 reps, seated fly machine 200+lb for 12 reps, and....when I lay under that bar I suddenly 185lbs for maybe 4 reps

[@misled7847]

ME!!!! im using 3.5 plates on machine incline press for 8-9 reps, incline dumbbell 90s, cannot do 225 on barbell for 5. definitely a form issue

[@libenhagos9335]

that's like me but for squats. My legs are huge and I have crazy leg press strength but my squat is only barely larger than bench even tho I squat 1-2x a week

[@snix9159]

@@libenhagos9335 probably not used to it

[@donaldkasper8346]

My gym smith machine bar might be 45 pounds, but it is counterbalanced to zero. Some I think are balanced to 10 pounds. Smith machine for bench is really hard for me as the bar does not come out on a lift so the motion is totally confined and determined.

[@ryeann2567]

Machines are liars. Bar don't lie.

[@Saj14356]

Very informative this is exactly what I have been saying in gym but my numbers have gone up and thanks again for some new info.

[@ik6258]

Really great video, with good tips. Appreciate

[@jeffreybabino8161]

Hay coach frank excellent video thanks for your time and help 🏋️

[@Criticalbench]

Happy to help!

[@jeffreybabino8161]

Hay coach frank great video thanks

[@Criticalbench]

Thanks for the positive feedback and for supporting the channel!

[@robert2730]

Very nice video

[@Criticalbench]

Thank you for watching!

[@romanrubaj2109]

Great video.

[@Criticalbench]

Glad you enjoyed it

[@Swami-Switches]

I’ve been stuck at like a 165lb bench for so long. I weigh 189 so that’s pretty embarrassing lmao

[@cursebr2937]

Do floorpress bench, speed bench and pylo box push up. Boosted my bench from 80-100kg. prev I was at a plateau

[@vincentnothstine711]

I'm in the literal exact situation. Did you end up breaking that plateau? I could use tips

[@tactical_ghost199]

Dude I’m 120 pounds and I barely bench 65

[@yannickdegoede7637]

Started working out like 13 months ago just reached my goal of benching 225 never got that happy about lifting a bar

[@Criticalbench]

That bar doesn't just hold weight, it holds time, energy, and determination 💪

[@Krakaet]

For me it's the mechanics. I feel like once I improved my mechanics, the lift became that much more manageable. Especially working out at home, by myself, it got to be difficult to lift the bar off properly while still maintaining scapular contraction. Once I figured out how to do that, the lifts just became . . well. . . easier.

[@Criticalbench]

Technique is a game changer!

[@lifestealjr7817]

I've been so angry and embarrassed about my bench press, I can barely push the bar alone sometimes and it doesn't seem to be progressing. I'm going to try these tips out and see how it turns out

[@Moccalocca100]

How did it turn out

[@Makunouchi_Ippo656]

my bench press is weak from the very start after like 2 months i was able to bench 30 kg . Now it's 5 months i am at 50kg for 2 reps. my goal is 60 kg within 2 months

[@AbdulBasit-rx8zc]

Same started at 15kg now at 20 after 2 months

[@donaldkasper8346]

Creatine. Gives you sustained energy drive. Not helping you lift more, just more drive on what you can lift and you are much less likely to get stuck on a lift.

[@AdamScottfit]

Great video. As you said, people don't train for strength and expect to get strong!

[@Criticalbench]

Absolutely!

[@robbyrob8349]

@@Criticalbench I'm struggling with 270 bench press. I can get the bar down but, only can it back get it up 1/4 of the way.

[@jeffreybabino8161]

Hay coach frank how often should I use single rep sets great video thanks

[@Criticalbench]

Id fix it into your routine maybe once every month or two

[@denots42]

Middle range is my sticking point I can hit 320+ on the dip machine with the seat belt I can tricep push down the whole stack with a vbar and i can easily incline press 100 pound dumbbells idk if it’s more delt weakness or not because I am engaging proper leg drive my quads will actually be sore after a bench day and I cant seem to break that sticking point at all if I could finally break through it my bench would be over 315 but I’m stuck

[@PercivalFromWales]

"No growth comes out of anything that's easy." Oh, well said, Sir!

[@wavetime3651]

Any thoughts on 531 program? Or is there any type of program you recommend for the Bench?

[@RICHFRVR]

I feel like I have a technique issue especially since my other lifts mogg my bench. My max is 205 but my dead is over 450. I also feel like when I do higher percentages of my max I lose tightness especially since I train at home alone. Im going to reduce my percentages and completely avoid failure and focus on effiencency and see what happens.

[@Criticalbench]

I think that's a good idea. 💪

[@65vwbug87]

On the real, doing push ups really helped my bench in weight.

[@ColdSun87]

Pushups will definitely help you push out more reps with a heavier weight, which in turn will make you stronger. Pushups are great for stamina.

[@natepolidoro4565]

My tricep lockout at the top is perfectly fine. The explosion off the chest is the thing that gives me trouble.

[@Criticalbench]

Pause reps would do you 💪

[@Debrezzy]

For me it’s weird, I can dumbbell bench press 75 lbs but I struggle with 180-185 bench press. I can do 135 for more than 10+ reps easily, I can do 155 for about 5 reps for 5 sets on a good day but it can be a struggle sometimes to get 5 reps in. I’ve been going to the gym for a while now but I never had access to barbell bench for most of it so I always used dumbbells. I feel like most of my issues come from my form because I definitely feel like I can push the weight up but starting and going down is where I mess up. I sometimes feel it in my left shoulder.

[@Criticalbench]

Thanks for sharing!

[@donaldkasper8346]

First you can determine your 1 rep max with all kinds of Google calculators, but it works out to your max wt with 10 reps plus 50 pounds. This is accurate to 1 rep. From that, you lost 2 reps per 10 pounds. So your 1 rep max stands at 185 or slightly less. 10 at 135. 8 at 145. 6 at 155. 4 at 165. 2 at 175. You just hit zero, your max here is 175. So when you get to 10 at 145, you can do 1 or 2 at 185. You are at that rep roundoff where you might be at 180, now. This happens to be also my performance now.

[@jaideng2786]

I'm here because I'm switching from PF to 24Hour Fitness and I got humbled on the weights quick.

[@torsch69]

I assume this is the same for all lifts, i.e. dead lifts, squats etc?

[@donaldkasper8346]

I virtually never have a problem finishing a lift. Just at the chest is the only problem.

[@matthewsimmons2376]

My max i have ever done is 100kg for 2 and benched only for the second time other day since February so hoping to shoot my bench back up but my thumb stills odd since having come back from a broken thumb.

[@Criticalbench]

Just keep working at it, consistency is key! You got it 💪

[@sirheinzbeenz3477]

I got 2×20kg (40kg) plates today and tried to bench it.... and failed.

[@Etriant]

I've been stuck on 125 lbs for the last 3 weeks and I can't seem to even do another rep. I'm going to see if this helps any

[@Criticalbench]

Make sure your form is 👌🏻. Grounding your feet to the floor is one of the most overlooked tips.

[@BusterBossJR]

I don't feel like my rep range matters for me specifically cus my bench is just horrible. I've been benching for about 6 months and still haven't passed 90lbs while all my other lifts are going up. I genuinely don't understand what about the bench isn't going well for me since my strength everywhere else is increasing and even in my chest flyes. It's just the bench that's not increasing. I've even tried changing rep range from 8-12 to 3-6 and while my weight went up a bit it quickly plateaued again. If you know why this is then please help but yeah idk.

[@Criticalbench]

Sounds like a technique issue. Check out out the Pillars of Bench Press by Chad Wesley Smith of Juggernaut Training Systems. Also look up Elite Fitness Training Systems with Dave Tate for technique tips. I would also follow a program like 5/3/1 by Jim Wendler.

[@BusterBossJR]

@@Criticalbench Yeah it probably has something to do with technique. It's just that there are so many beginners with bad technique that can still easily do more than 90lbs so it seems weird if my technique is so bad that it makes me stuck on a weight most people pass within their first months of benching. Also isn't doing a bench-focused program gonna slow down my progress in all my other exercises? Considering I'm still kinda in that newbie phase I'm not sure if doing a program focused on a specific exercise is good for me

[@BibbyBoy]

@@BusterBossJR yo did you ever find a solution? I’m currently stuck at the same weight

[@BusterBossJR]

@@BibbyBoy I've still not been able to pass 95lbs for 5 or so reps. I contacted a coach and he thinks the problem was my programming. So he put me on one of his programs that has a much slower progression method. Now I'm supposed to lower my weight by around 10kg and start doing 8 reps then the next workout 9, then 10 and then add weight. Instead of adding weight right when I reached the top of the rep range like I did last time. Try that out yourself. Don't be afraid to lower the weight and go for slow but steady progression.

[@cruzthespicy1266]

​@@BusterBossJRWhat about now bro. Whats ur pr max now. If it did increase. Give me the details to ur bench press

[@jeffreybabino8161]

Can I use this for the squat and deadlift also thanks

[@Criticalbench]

Yes!!!

[@ivanraysevy3294]

I put 110lbs of growth in a year and a half, and now I'm stuck at 315bp off my one rep max, but it's been hit and miss. I got it four times altogether, but every few times I fail.

[@Criticalbench]

Keep pushing for more! 💪

[@donaldkasper8346]

You have strong days and weak days. I see it on a 3 day cycle, from benching every day. Which is why the common statement to bench 2 or 3 times a week probably comes up, but you can bench at 80% of your max every day.

[@David-R.]

I wonder why you never mentioned diet. Enough protein. Most people don't get enough protein and I'm one of those people. I just realized that today because of my weak-ass bench press. I went on a carnivore diet but I'm eating maybe 3rd of what I'm supposed to be eating. One steak a day and then some fruit at night. That ain't shit!! Great results with my overall health and weight and healing which I'm very grateful for, but my bench is shit now because of under-eating.

[@donatozordani]

Whenever I’m benching near max or my max, I always get a sharp pain in my hip. I’m only 20 and never injured it. What can I do to keep this from happening?

[@dababy6170]

Belt

[@ColdSun87]

Great video! I have a question... So I have great strength for 1-5 rep lifts, no issues at all with strength... However, I have issues with getting over 6 reps with heavier weight. What can I do to start getting more reps with heavier weight? I like the 8-10 rep range on bench. I can only get 225 for 8/9ish but I can max 315 🤷‍♂️

[@Criticalbench]

A person with a max bench press of 315, the 8-10 rep range with 225 for 3 sets sounds average. Unless you're saying you can only get 8/9 reps and that it 🤔 then id say thats weird. I'd train for what you want to achieve. Stay away from maxing higher weights and fatiguing the muscle early, instead jump into repping out 225 after a good chest/shoulder warmup.

[@BlazingNChilling7s]

You need to bench 225 for 12 reps to be able to get 315 for 1 rep. Stop exaggerating your lifts bro.

[@ColdSun87]

@BlazingNChilling7s Like I said, at the time I could max 315 and only get 225 for 8-10 reps. Now I'm maxing 365 and can get 225 for 18-19ish. Things have changed since then 🤘 Of course, I have up'd my test, added NPP and calories 😉

[@ColdSun87]

@@BlazingNChilling7s *

[@EbayvideosR]

I can only do 10 kgs each side with the bar. It’s absolutely embarrassing. I saw a woman bench 20kgs each side

[@Criticalbench]

Everyone starts somewhere👍

[@capablefan0870]

Been doing 4-6 rep range and testing my 1rm max for 2 months and no improvement😢

[@Criticalbench]

Then you're not doing the right exercises or you're not going till failure. Make sure your'e building up all aspects of the chest upper, middle, and lower.

[@Dachamp2001]

What's crazy about it I was up to 235lbs max on Smith. To a free weight flat bench I barely getting 135lbs in full reps smh

[@Criticalbench]

Smith machine is a cheat code, has its benefits but I usually save it for the end of my workout when I'm fatigued. I think dumbbell would translate to flat bench a little better.

[@renejerezano3760]

Comment before the video: all my other muscles I see progress all in all, strength, cut, size, etc… But my bench press is a brick wall…why?

[@Criticalbench]

Bench press requires a bunch of bench variations, high volume, perfect technique, etc. Train bench 3x/week. Check out juggernaut training systems Bench technique videos.

[@lmao580]

15. My max bench has been at 135 and it hasn’t increased since November/October

[@Criticalbench]

Keep grinding 💪

[@Duskdel]

I’m a woman and I’ve been stuck at 75 for awhile now :(( But i do 6-8 reps 😭

[@therandomguy90s]

dang so I've been benching with 100% range

[@sahilsingla9572]

I have proper form of bench press and always go for my max but still my bench press is not increasing pls suggest me what should I do ?

[@Criticalbench]

Technique is one aspect. Training methodology (programming) and frequency are key. The best bench pressers bench and train the accessory muscles 3x/week. Follow a good raw strength bench program. Start with Jim Wendler’s 5/3/1 program/book.

[@Mike-qe1ds]

Thanks please send 7 ways to increase b.p.

[@Criticalbench]

Sure! Here you go: FREE report - 7 Fastest Ways to Increase Your Bench Press www.criticalbench.com/youtube/

[@65vwbug87]

Bro I bench 350! minus 200 :)

[@joshee6385]

Could also be genetic. I've got skinny wrists and long wingspan. Rest of my family have weak benches. As long as your total is going up then its good

[@relaxedberserker4156]

So I’ve been working out consistently 5-6 days a week for the past 8 months with me doing a chest workout about 3 days a week for the past 3 months. My flat bench is not improving I’ve been on a 185 max for the past 6 months. But every other angle is improving to the point the incline and decline bench are stronger. how can I fix this?

[@Criticalbench]

3 days a week for chest seems like a lot, you might not be giving yourself enough time to recover in-between sessions.

[@relaxedberserker4156]

@@Criticalbench I don’t feel sore though the day after

[@paulchristie3306]

Do bench twice a week (Mon & Fri). 1st day do 5 sets of 3 reps @85% of your max. 2nd day do 4 sets of 8 @70% of max. Try to increase your bodyweight.

[@shanedoyle8870]

My bench is so so so embarrassing bad I weigh 214lbs and I struggle to bench 120lbs 😂 it's actually sad

[@cipts]

ive been stuck 65 lbs. :(

[@Criticalbench]

Keep working, try some of our free videos own building chest strength.

[@jeffreybabino8161]

My bench is not ware I want it to be would like to see a bench press of at least body weight

[@Criticalbench]

Use these tips to help your bench. Look up our other bench press videos too. Keep us posted!

[@jeffreybabino8161]

Ok thanks for your time and help 🏋️

[@Khushpreet570]

I'm do 40 Kgs max 3 raps

[@heather7897]

I’m trying to press more. Being a girl sucks

[@Criticalbench]

Girls can press a lot of weight. It’s all about the right training and putting in hard work. Check out world record holder Jen Thompson. She can bench 315 pounds at a body weight of 132. Keep working at it and keep us posted.

[@not-a-daiyouth]

Why I can't Bench Heavy Like i can't Bench 65×4 but I can do 55kg for 12

[@Criticalbench]

🧐??

[@not-a-daiyouth]

@@Criticalbench I cannot Bench On High Intensity like 90% or 80% If I bench 55kg i can easily complete 12 reps But when I go heavy and try to train. For strength i cannot do 65kg for even 4

[@BeStill-zy5ye]

305 is my best. Embarrassing at 220 bodyweight.

[@Criticalbench]

No worries - you'll get better at it.

[@pry2411]

I can deadlift 315 Squat 240 Bench 155 I can only do aboit 2 exercises tho before my chest just gives out and i lose all my strength. My chest gets fatigued so easily and it makes it difficult to work it as hard as id like to

[@Ron-ug6en]

Bro i can only life two 10 kg plates bro 😔

[@Criticalbench]

We all start in the place 👍

[@Ron-ug6en]

@@Criticalbench people always blame me u cant life weight ur upper body is week but i press the 255kg in my leg press squat 😕 is it normal sir ?

[@Criticalbench]

Leg press is not a good indicator of strength. Strength comes from consistent intense exercise over time. Keep working 💪

[@joshee6385]

Is 115kg good at 80kg?

[@Criticalbench]

That’s a good ratio. You’re almost at 1.5 times your body weight. Very strong/elite is 2x/bodyweight.

[@joshee6385]

@@Criticalbench thanks. I've always had a weak bench. My squat on the other hand is 180 at 80 and my deadlift 210 at 75

[@ruskituski6996]

@@joshee6385 "weak" U BENCH 115KG 💀💀

[@joshee6385]

​@@ruskituski6996 it is weak

[@ruskituski6996]

@@joshee6385 its like saying a 25cm dick is short

[@SajidShaikh-kn9dd]

I'm like 75kg and my ass can't bench 52kg

[@Fightinc]

its ok bro you can improve it relax 💀

[@SajidShaikh-kn9dd]

@@Fightinc it's like frustrating fam, my short frds be benching their BW like it's nothing

[@Fightinc]

@@SajidShaikh-kn9dd ik Bro Just Focuse On improving theres no problem starting small

[@jeffreybabino1411]

Do your fives 🏋️

[@Herrgabby]

My bench has totally stopped progressing at an 85kg max lift. i will try out different technics, and come back in 3-4 months and say how it is going

[@Criticalbench]

Make sure your form is rock solid, don't forget to drive through the legs 👍

[@Herrgabby]

@@Criticalbench will do!

[@natepolidoro4565]

I'm in the exact same situation.

[@Herrgabby]

You will get there! i have just gotten a small shoulder injury (most likely from overtraining) so I'll be taking it easy for the next weeks to come

[@bigclint5622]

how'd it go