HOW TO: Increase bench press (Best exercises for bench + FREE Program)

Hey guys in this video I talk about how to increase bench press and give you the best exercises for the bench and offer free program block for those of you who want to get a big bench. Just remember that bench press form is king when it comes to getting strong too! I talk about the top exercises for bench press, hypertrophy exercises for chest, and how to program the bench press.
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[@SzatStrength]

Hopefully this video helped you guys out!! How many times a week do you bench? What is your split like for chest/benching?!

[@roccowalsh7271]

Thanks for sharing Joey. Currently at twice/weekly (max effort/dynamic) but definitely interested in adding 3rd day or additional volume.

[@BrendanCBreen]

Only once a week, between overhead press and benching once a week I can keep my tricep tendonitis in check. If I even add moderately heavy weights to accessorie lift it'll keep me up at night, let alone adding extra days.

[@jaybigboy34]

You lost me at benching 3 or even 4 times a week. You're looking into having joint and tendon problems when you get a little older.

[@Eyembig2]

2x weekly, and hit upper with more volume one day, mid and lower other day.

[@SzatStrength]

@@roccowalsh7271 yeah definitely try that and see how it works for you!

[@overlord6815]

Honestly, accessory work hasn't helped my bench more than simply benching more often.

[@SzatStrength]

THIS IS A MASSIVE POINT I FORGOT TO ADD.

[@JorgeGonzalez-sx7fk]

Overlord same here, doing 30 sets a week of bench (mostly lower rpe) with very little accessories blew up my bench really fucking fast (while i was bulking), like 50 lbs in 2 months fast

[@joelgtwinem3949]

@@JorgeGonzalez-sx7fk what was the number before and after?

[@blakewixom2893]

Yes, I added 100lbs to my bench in 9 months just by doing 5x5 with no accessories.

[@jarod2x]

whats wrong with accessories?

[@craiggordon9067]

Watching these videos really helps me out. I'm one of those guys who can never get past 2 plates and can barely do 1 to 2 reps of it. I going to try this method out to the fullest effect and get my bench up to at least 2 plates and 35 both sides. 🙏🏾

[@LitesLAB]

I loved the “Yeah, you go buddy” ... exactly what I would have said! Great vid Coach! Seen you on Allan’s channel and had to check out more! Keep em coming!

[@SzatStrength]

thanks for watching!!

[@isaiasabades1166]

"Poverty bench" right in the protein

[@bassmuscle101]

I bench twice a weak. I use a variation for my main strength movement and then competition for my second day of the week . The Swiss bar bench press has helped me alot.

[@SzatStrength]

nice!! Keep the gainz coming

[@fultheim7171]

I bench 3 to 4x a week

[@jackbrady9738]

Love the free program. You're on the verge of blowing up. Just gotta find Ur niche in the main stream.

[@SzatStrength]

We can only hope to keep growing the channel more and more!

[@James-303CO]

Szat Strength just stay true bro you’re strong as fuck and just as funny you’ll blow up! I found you from a jujimufu vid and love your stuff with Alan. Love you’re Videos man🤘🏽💪🏽

[@chucksenhowzen9740]

Much needed help, been focusing on other movements lately for a competition. Ready to hit a new PR!!!

[@SzatStrength]

Hope it helped you!

[@pionpionsprojects8960]

Always nice to have a coach's advice so I put it here if you've got time to read. Coming from upper chest (incline bp) strength phase so I'm trying to build upon it. basically 3 days a week with my weak point work on the strength day for OHP and another on for volume. I go slightly higher reps and I don't really use RPE but I will maybe lower the weight if I don't feel it that day Day 1 :bench press pyra+3*3 close grip bench 3*3 incline Bench 4*8 slow skulls 3*3 Day 2:OHP pyra+ 3*3 pin bench press 5*3 shoulders press 3*10 Day 3 :bench press 3*12 @ 60% incline bench press 3*12 @ 60% incline db press 3*12 @ 60% pec dec 3*12 @ 60% dips 3*12 @ 60%

[@SzatStrength]

solid, if it working for you and you are making gains, keep it up!!

[@Gonzomedic1]

Thanks Joe! I'm 55 bench press max anywhere from 290-315. Been stuck here for quite a bit. I appreciate your incite!

[@SzatStrength]

absolutely, hope it helps!

[@kolecarterbenches]

I have clear goals, I do all of these but have been stuck for several years with my pr of 585. I have worked on my weak points, I do plenty of benching and a lot of accessory work but can't move up. It could be my age though. I really want 600 but just can't seem to get there.

[@randygentry2442]

Yeah man these are all good points...I will add one plateau buster I’ve used do this no more than three sessions in a row....get a trusted spotter have him after your normal bench workout session help you do three12 sec negative only bench reps with 15-20% over your max...yes he will have to lift it for you and make sure he knows to help you lock it back out before trying to rack it over your face on that final rep ...If recovery is on point I have seen this bust a many plateaus

[@SzatStrength]

make sure you trust that spotter ha!

[@randygentry2442]

Szat Strength That’s easy achieved....be a trusted person yourself and hang with the same caliber

[@antonludwigaugustvonmacken8680]

Thanks. I suck ass at benching. I love it to death with dumb bells but never found the joy under the bar. Hopefully that'll change.

[@drmofit8]

That video is soo helpful. Thanks a lot for the great content man!!!

[@urgamecshk]

Close grip dumbell press 3*12 And decline bench machine 4*10 3x a week has been helping me immensely

[@SzatStrength]

awesome good stuff!

[@Minilynx76]

Thx for all great info. Just as you say: Bench press volume is key for going forward. Remember that it is ok to progress slow, better do it right then heavy. I do bench 3-4 times a week and have used some of the points you talked about. Keep up the good work.

[@SzatStrength]

you bet! slow and steady. easy come easy go!

[@oliverxyz8477]

Awesome video! Thank you. Just have a quick question about training with RPE. How would you do 3 sets of 5 reps at RPE 6,7,8, respectively? What I am trying to ask is how would you add weight when the RPE is increased? If it undershoots, does this set count or not? Thank you.

[@chrishomer]

Awesome thanks! My program has me benching once or twice per week, 3 x 5 and I’m not doing too good with it. May try lowering the weight and adding some more volume. Cheers very informative

[@SzatStrength]

I would do more volume and frequency, try the program I put in there.

[@chrishomer]

Szat Strength thanks I might, currently 7 weeks into SS so I’ll finish up here first I think

[@Jkannen]

Joe, how would you recommend someone who hits the gym 3-4 times,

[@harleymbaldwin]

Sorry if this is a little "off-topic" but do you agree that Weightlifters (Oly) should NOT bench-press, and that it can actually be a "negative" thing for weightlifting? They spend so much time "overhead" pressing / jerking / snatching maybe it's not even necessary for them? What's YOUR opinion (and justification either way) on that? And when you were doing weightlifting did you bench regularly?

[@tomsettles6873]

Hey Joe - How would you change this for a 56 year old? I can't do two heavy bench sets per week anymore. I can handle one heavy and one light/speed workout.

[@thegarrobo2837]

You the real one for this

[@SzatStrength]

thank you

[@rakugothdajjal527]

1:53 Yes - Larry Wheels

[@SzatStrength]

Strong.

[@chrisoattsjr]

What can I use if I don't have a gym bench?

[@mattjaworski6904]

how much accessory/ assistance work are u supposed to do with rpe? I'm just wondering because ive been doing brian alsruhe's linear program for 2 years and I am capped out and can't make any more progress. So now I am going to start rpe for the first time I am one of those guys who likes to destroy my body with shrugs, squat jumps, pulls downs, rows ect. I am guessing I am going to have to scale back on the conditioning since I'm going to squat/bench 3x a week?

[@tommcgivern8020]

You sold me with the Bugez video.. I seen you with Brian and Allen so I figured you were legit. The channel has gotten better and the content is helpful. Thanks for everything. If you get bored do another Bugez video💪

[@bennygilligan]

Great stuff my man keep up the great content

[@SzatStrength]

thanks so much!

[@_That_Dude]

Hey man I'm a barbell medicine fan and have been doing the strength programs from them, but I'm ending my strength block and want to enter a hypertrophy block. So just curious since its not listed on your website... how many days a week is your hypertrophy program (the $30 hypertrophy 101), and how long is the training block in the program?

[@SzatStrength]

8 weeks 5-6 days a week but you can modify as needed.

[@AllieEm1]

Thank you for this! I will try it. Currently I do two days bench, first day straight bench press and then do dumbbell presses and their variations. Second day is supplement bench press variations and again, more dumbbell press variations. I just broke through a plateau, although it was small (still pleased but so far to go!). So I will try this program for a bit. 😃 What do you think of Bench Blokz? I bought one because it’s an inexpensive fun thing 😂.

[@SzatStrength]

awesome, keep it up!

[@tonyedmondssr908]

Cool

[@SzatStrength]

I like bench blokz and use them in my training for overload work or to mimic a pin press

[@ThomaConjugate]

I think floor press is one of the best (no leg drive and safty shoulder).

[@jorgegallo341]

thanks a lot

[@vaughnhandel8510]

How do you usually program the overhead press into a full body split week? Wouldn’t either the bench or the overhead be hindered by doing them both on the same day?

[@chrishomer]

Vaughn Handel my thoughts exactly. Considering adding more bench soon but don’t want the OHP to suffer

[@SzatStrength]

@@chrishomer main bench and main OHP on different days but I do bench and press on the same days for the variations/volume days. All depends on goals and which one you care about more put that firsthand.

[@jamespestano3084]

Love!!! Thank you!!! 💪💪💪

[@SzatStrength]

glad you like

[@noahstavnsbo9745]

Fantastic in debt video!

[@SzatStrength]

thank you

[@johnnydark3260]

Where's the "inject half of the pharmacy supply" bit?

[@DemandStrength.]

How do we add in the G4P ? Jk lol but this video helped me out alot subscribed

[@kaihuizing5970]

Isnt RPE 5 for a strength day a bit low?

[@mikeatkins9629]

Thanks bro

[@stevenyerry2209]

What do you think about a 10, 1, 6, 1, 1rep scheme it was the scheme my football coach prescribed

[@shhitstheazn]

what was he smoking lol

[@youssefb3412]

chill I need whatever his coach is doing

[@Eyembig2]

Bench 420?...reps? Maybe even more now? Great video and great teacher Huskey Dunker!

[@SzatStrength]

YESSS HUSKY DUNKER

[@Soccasteve]

Benching 3 times a week has never worked for me (only regression) but my recovery tends to be on the lower end. I’ve had great success with the following layout: Week 1 Day 1: Flat bench 1 set x 8-15 reps (trying to add a rep each time Overhead press/bodyweight dips/accessory work 2-3 sets Week 1 Day 2: Overhead press 3 sets (not pushing too hard as priority is benching) Incline bench 2 sets x 7-10 reps (moderate effort, RPE 7) Week 2 Day 1: Incline 1x5, add weight 1x5, add weight for top set 1x5-12 (the 2 sets of 5 should be ramping warm up sets of 5) Accessory work as before Week 2 Day 2: Same as week 1 Day 2 Repeat

[@SzatStrength]

whatever floats your boat! Keep it up!!

[@lukky7s]

Poverty bench crew checking in. Thanks for the video Joe

[@SzatStrength]

HELLOOOOOOO

[@FroscoTraining]

Your title is click bait. You said nothing about bench press form. Also there’s a better way to increase bench according to Athlene X - There was a guest who said it’s best to bench once per week doing accessory work something like 2 or 3 days per week I think it was.

[@stelliumeleven2889]

That is some advanced trolling right there lol

[@TheRaju991]

Overhead press program?

[@SzatStrength]

Use the strongman program on my website it will increase press and deadlift a lot. No strongman equipment needed either actually ;) just put regular Barbell movements in.

[@TheRaju991]

@@SzatStrength thanks man! Will give it a go. ✌

[@l8Os]

What’s rpe

[@ipbthunder]

hey joey what are your thoughts on a plant based or vegan diet?

[@SzatStrength]

Not sure, haven't tried it. For someone like me I would need to get in a ton of protein, it will be more expensive, and a lot of eating! Not against it though.

[@ipbthunder]

@@SzatStrength Thanks for the reply I've been vegan for about 2 years now and I was wondering if you thought it might be holding me back in the weight room. I'm a powerlifter and 'm hoping to set some state records soon, but just wanted to know your opinion.

[@peted7387]

Has anyone gotten good results from the 8 week program?

[@petermitchell4689]

Peter Drohan he literally just put this video out

[@peted7387]

Peter Mitchell dude the 8 week strength program has been out for a while .... 🤦🏻‍♂️

[@SzatStrength]

lots of people love the hypertrophy program and have gotten great results leading into a strength block!

[@sutren]

technique is also another way to improve the bench

[@mrjhnny6646]

The music though...........

[@brentdawgs8905]

What if my bench press is increasing too much and I want it to go down? Anyone have that problem? No, yes, maybe?

[@martinwendland4699]

Brent Dawgs wat

[@ronaldkennedy2401]

I can tell you're old because you print the headings in block letters and then switch to cursive.most people under 25 cant read or write in cursive.idk much about bodybuilding,but for strength you can beat old school linear periodization.barbell bench high reps to low reps over time with some heavy 5s on some type of overhead press and weighted dips as well.

[@Mor3Th4nJust4verage]

I can pull 4 plates, squat 3, but still can't bench 2. Someone kill me plz

[@Mor3Th4nJust4verage]

Mark Rippetoe yessir, and I actually just hit 2 plates today. IM FINALLY A BRO

[@brs9044]

Can pull 5 plates, squat 4 plates and still can't bench 2.... I'm in a worse spot than you lol

[@jaredfrazier2216]

@@brs9044 wtf. Dude litteraly just bench more that's insane

[@brs9044]

Jared Frazier I'm close of benching 300 now :) made more progress in a couple months than in the past 2 years. Learned a lot. Crazy frequency and lots of upperback/biceps/rotators work is what i need for it to go up... Took me some time tho

[@santiagocanavati]

Please do the clean videoooo

[@SzatStrength]

filming it next week

[@santiagocanavati]

Damn coach thank u so much

[@DThunder85]

Did he say do bench 4 times a week? That's honestly the worst advice I've ever heard.

[@brs9044]

VikingSix If you get in a plateau while benching 3 times a week, 4 is the way to go! But you gotta get there... Clearly not advised for novices.

[@closegripbenchpress489]

you have no traps, no calves, no 20 inch arms , no neck and cant bench 420kg so why should i listen to you

[@clashsmchitcle7291]

Hes not a roided out fuck and doesn’t use pussy bench shirts, no one can bench 420kg raw, plus you probable cant even hit 225 u pussy

[@duhnickduh2321]

420kg bench lmfao this dude is trolling hard

[@clashsmchitcle7291]

Aeternum fr or he is extremely dumb

[@Jake-jm1pp]

no u

[@joypass17]

420 kg is 926 lbs. That doesn't sound healthy to bench press

[@whitebeard9345]

Thanks alot