How To Increase BENCH PRESS Strength

Want to get a stronger bench press? Strength Coach Dane Miller breaks down his Top 5 Strength Exercises that you can use to improve your bench press.
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0:00 Bench Press Technique
1:50 Bench Press Exercise #1
3:13 Bench Press Exercise #2
4:49 Bench Press Exercise #3
6:36 Bench Press Exercise #4
7:50 Bench Press Exercise #5
9:30 Get YOUR Bench Press Stronger!
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[@GarageStrength]

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[@reaganriddle]

Idk if you remember me, I’ve commented on other videos in the past. 132lb wrestler struggling with bench press. I’ve blown it out of the water with your advice man! My max when I first started using your advice was 110lbs. Last night I hit 2 plates on bench!!!!!! I appreciate the help man!

[@GarageStrength]

Yo that's FUCKIN' AWESOME! Congrats! Glad we were able to help! There's more in there. Keep on grinding!

[@reaganriddle]

@@GarageStrength yessir! New goal is 315 by the end of the year!

[@ethanfenton1414]

@@reaganriddle you got this shit brother, just keep grinding

[@ethanfenton1414]

@@reaganriddle you got this shit brother, just keep grinding

[@zxsw85]

Goddamn bro respect

[@michaellathanjr.4578]

0:00 Bench Press Technique 1:50 Banded DB Bench 3:13 Fat Bar JM Press x/ Chains & Decline JM Press 4:49 Cambered Incline Chest Row 6:36 Football Bar Floor Bench 7:50 Rapid Bench Press Then Throw 9:30 Get YOUR Bench Press Stronger!

[@sanki7087]

Was waiting for this, thanks !!

[@edbenzino]

What has helped me in less than 30 days: - wrist workouts there are a few vids on bulletproof wrist - body weight triceps on rings (this is also killer core workout... abs will be burning) - resistance bands kettle bell bench press can either be done on the floor or bench... i do both - resistance band pushups and dips - kettle bells hanging on bench press barbell. There is a vid that shows how to use resistance bands to hang up kettle bells Yes i love kettle bells for their wide grip andfunctional movements and resistance bands to add that extra... resistance 😆 These workouts are cool and will try them out. Thanks so much coach love your content... has helped me alot to create that athlete routine which i switched back too asi get older 🙏🏽🙏🏽💪🏽💪🏽🔥🔥🔥

[@GarageStrength]

BOOM LETS GOOO!!

[@johnnysifuentes4188]

A lot of barbell movements, another strategy that really helped me get past 315lbs was a lot of simultaneous isolateral movements brought on by using dumbbells. Once I got into the higher range of liftable weight my non-dominate arm would fail or fatigue out sooner. Causing my dominate arm to pick up the slack, resulting in an uneven bar at the top end of the lift. Once I started incorporating dumbbells and forcing both arms to work independently, my left arm started to catch up to my right arm and it really help me unlick new levels when I moved back to barbell lifts.

[@peterrodgers2709]

Great video!!!

[@coachrob2745]

That's amazing information

[@boopypoots2538]

I recently started using your wrestling program and it's amazing. It helps a lot and I learned a lot about programming.

[@GarageStrength]

love to hear this!!

[@jamespasterkiewicz871]

Your awesome you help me on my first bench press competition

[@keithcollier5271]

Awesome info

[@Out-tha-mud-]

I love this guy, his system has increased my 14 year old sons bench and squat 30 pounds in a month..

[@GarageStrength]

CHECK OUT thexpt.com/xpt-strength-equipment/ and pick up your HALF RACK Today 💪🥇

[@NytrFilms]

I just benched 185 today! I’m going to use these excercises next im trying to reach 225

[@TheColesjeff12]

Same. I’m hoping by April 18th I hit 225. Good luck💪

[@pe_w]

@@TheColesjeff12 whats your current max bench

[@karsonchampion5928]

@@TheColesjeff12 you do it?

[@TheColesjeff12]

@@pe_w I just hit 210. I’ll take it!

[@TheColesjeff12]

@@karsonchampion5928 no. 210. I’ll take it,

[@3DHDcat]

Nice exercises mate

[@embro6474]

Hello Dane. Thank you for the great content. I want to ask you one thing. I have also done incline chest row but I have done it flat not cambered. Why is cambered better variation for increasing bench press?

[@GarageStrength]

greater range of motion and will blow up your lats and upper back!

[@zarekivey]

I’ve reached up to a 340lbs bench at 250lb body weight after a year or so of half assed training. My bench feels stuck now though, I hope these exercises help!

[@R4ch1tTulpul3]

Bro did they help???

[@jamesmurray5345]

what band strength is this in the first video and do you have a link for it? great info as well.

[@natepolidoro4565]

I have the opposite problem of most people: I have a big difficulty getting off the chest and but once I get half way, my triceps feel really strong and I know--no matter how long it takes--my lockout is super reliable. Also woohoo PA squad.

[@dnguyen69420]

same here shits a struggle

[@ForwardThinkingIncome]

Thanks

[@Crimilion]

Nice timing 🤠

[@GarageStrength]

Nice 💪💪

[@jdg5712]

Trying to get my 15 year old stronger. Banded dumbells.. how heavy how many reps/sets ? Ty so much for the info !

[@penjaminfranklin]

0:29 did not expect to cry laughing at a gif in a Garage Strength video

[@danearnold356]

Some good info here. Also, shoutout to a fellow Dane - the greatest name ever 🤘🏼

[@GarageStrength]

OH YEAHHH 😎😎

[@Captn_Cor]

Big dog, what’s your thoughts on reverse grip DB & barbell bench?

[@kenben6240]

Reverse grip is alot of wrist and forearm action, if u got weak wrist and forearms do reverse to strengthen those muscles

[@danielbrown2212]

@garagestrength Where you get that shirt??

[@walterkronkite3671]

On that last exercise, do we just use a Smith Machine? Given most gyms wont have such technology on board.

[@jamesguacamole3246]

Hey!! I resemble that remark - nyuk nyuk

[@hewyhew414]

Why did he go so hard on us in the beginning?? lmao

[@tomshetty7992]

Any alternative for camber bar exercise if not available at local gym?

[@a.brucemcdonald9038]

These look great, but how do you incorporate them practically into a program? As a 60 year old my frequency and volume are not boundless. Do you keep doing your standard bench program and add these as assistance moves on chest or push days? Which one do you choose? It would be a tremendous amount of volume to try to use multiple of these plus bench. 🤷🏼‍♂️

[@sjt6979]

I am 56. Right now I can bench 205 and I weigh 175. I think I am going to recast my goal. Initially, I was hoping to get to 220 for 1 rep. Now I think my goal will be benching my bodyweight ten times. I wonder what the best general approach would be. Lots of reps with sub-175, or fewer reps with a bit more than 175 (or some hybrid of this). How long have you been exercising?

[@williamcounts261]

You made me cry

[@wl3rd450]

Are there any modifications to these workouts because most of the gyms I go to don’t have any of this equipment.

[@CankleCankle]

Another key aspect in bench press strength is upper back strength. All of your suggested exercises are great but you also need something to push against.

[@grkstud97]

Shoutout Fric Eavors, breath still gotta be crazy

[@GarageStrength]

FRIC IS THE MAN

[@brittanydonneberg4918]

Update6 months and I'm still loving this bench. kzbin.infoUgkxo_64lVTGMk7y4aXTPxPOcQ3YTLyQ6kYV I use it almost daily. I've gotten used to the small wobble and it's no problem at all. Love the storage, it folds right next to my weight set in the garage and hardly takes any space. I wish the covering material was a little bit tougher. I have a feeling that in a couple years it'll tear, but the bench is very well priced that I would just buy a new one.3 month usage review. Awesome bench for someone looking for compactness and storage. I did have to drill a couple holes to adjust my preferred seating position and leg bar position but that's only due to my personal preference. It's very sturdy for normal workouts, but for anyone going above 100# dumbbell press it wobbles ever so slightly. I would probably go with a fixed bench if that's the case. That being said i can accomplish 99% of my normal gym workout with this setup. Very happy with the purchase.

[@imhassane]

I started weighted dips for some weeks, I don’t know if it’s the rest I took on the bench or the triceps work, but 80kgs felt so easy yesterday. My ORM is just 100kgs. I hope in November it will have grow.

[@adeelliftsstuff]

So you couldnt lift 100kg? Jk.

[@zaynassi4751]

Any tips for doing weighted dips? I’m trying to program them into my push/upper body routine & I don’t know what to pair them with

[@imhassane]

@@adeelliftsstuff I reached 100kgs in November 2020 before lockdowns and since I started again I was stucked

[@imhassane]

@@zaynassi4751 it depends on how many times you hit the gym, I personnaly do them on leg days twice a week. I do them heavy for 4/5 reps and 4 sets and sometimes I go light on them for 10 reps

[@zaynassi4751]

@@imhassane nice 👍🏼 thanks man

[@MartinTeerly]

Yes to have good bench you need to be able to keep shoulder blades in position so scapula need to be strong 👌🏻👌🏻

[@mojorhythm]

Quick question: what's the purpose of the pad? Why not just bounce off the chest?

[@markklein3408]

Whats up! Former college baseball player and I have always killed it in the weight room with my legs but my bench has always sucked. Will be back in a month or two to see if this helps.

[@doumichlifts]

how it help

[@joellevine970]

^^^^

[@cruzthespicy1266]

@markklein3408 Come back buddy, how did it go?

[@kenben6240]

@@cruzthespicy1266 lol his bench is probably still the same

[@lawsonkennamer6554]

I need to work floor bench that dead on nailed my issues

[@Anci3ntAli3n]

Max is like 175 now but had to bench on the ground until recently. We'll see how this helps

[@Ttlwar]

I dont fk around with reps as soon as i hit a certain weight i increase it, that's how i am now able to bench 130kgs, i don't do these other exercise for bench, for bench i just bench , working for me, but still good info

[@Yoyoman-pe3ok]

Guys im 125 lbs at 15. Always been hella skinny, and im tryin to put on weight. I have decent legs. I squat 175 lbs for 3. However, my Bench is 120 no matter what i do. Ive been trying wave loading recently. Got any other tips?

[@jseanmullings1623]

Try pause bench 2 seconds down then up fast explode

[@Yoyoman-pe3ok]

@@jseanmullings1623 up to 165 bench and 137 bw😋😋😋

[@brandonbarker7817]

You need to eat more meals and recover properly.

[@taylorsmith5425]

Eat more No way around that

[@Yoyoman-pe3ok]

Im at 170 bench 265 squat 315 dl 140bw going good😃

[@henrymeere6374]

I have tbis problem when i push the weight of my chest i tend to lose form/tightness in the upoerback, gonna give the banded db a go

[@cathalbrady7438]

I would deload and try some tempo reps . Pause for a second or two on chest then pop up . Keep your eye on the bar the whole way up and down ., some people lose tension too if the bar is racked too high , when you unrack you lose all tightness so maybe drop the bar down a pin

[@Klepzeiker1984]

Julius Maddox: get a big back

[@andrewkline1906]

going to implement this in my upper body days. will report back in a month with progress. currently at 135 x6. Bench has always been the worst exercise for me

[@matthewherrera152]

Yoooooooo

[@arjundevalia1439]

???

[@TrendyCentral]

Never reported back

[@CankleCankle]

@@TrendyCentralthey never do

[@sdott9751]

Smh

[@jimkelly7305]

Incline bench, closegrip bench & pushdowns work

[@kevinnguyen5327]

My stats Squat-170 Bench-165 Deadlift-225

[@edgehead13]

your arms are legs are pretty much at the same strength level.

[@jest.2486]

your legs should naturally be doing a lot more for a bench that high

[@100ssgoku]

0:27 😂 that me help please

[@CRCfail]

Some of these are ridiculous with specialized equipment that you'd never need. Videos like this should focus more on technique than all these silly alternatives. Reminds me of someone showing you all the different ways to do cardio to lose weight, when the bike/treadmill will do it if you just stop stuffing face and keep going to the gym. Increasing your bench is the exact same thing, but stuff healthy ingredients into your mouth hole, a LOT, and keep benching, a LOT. That's it. There's no secret and this video was made for people looking for a way out of hard work and proper diet.

[@xayvionlujan3830]

Can you make one for push press?

[@GarageStrength]

thanks for the suggestion!

[@ItzArt6881]

Dude I’m 120 off to making 1000 pound club Idk what needs to be increased Bench: 185 Squat:245 Hangclean: 135 Deadlift:315

[@NoodleArmsFitness]

why recommend the xpt when 99% of viewers wont have access to one although other than that this was a great video

[@GarageStrength]

XPT is a great product with terrific utility! just wanted to show our appreciation and give credit!

[@kirkheyden7391]

I bent over row 100 kilograms but bench 90 kilograms, I rep max.

[@TheBlah7777]

I ve been stuck at 360 for to long lol hope this helps.

[@yannikid]

G push that for 2 weeks if u feel confident enough do more then 360 then go for ur Pr

[@MahmoudMohamed-bj2ey]

5 exercises to get super strong and fit with DB

[@GarageStrength]

many exercises listed can be substituted for dumbbells. get creative!

[@franciscodominguez1110]

The secret is time and consistency

[@ridnsuwhdduejndiend788]

Does heavy bench press reduce overhead mobility?

[@GarageStrength]

possibly. we always emphasive doing mobility in between workout sessions to prevent such a thing!

[@ridnsuwhdduejndiend788]

@@GarageStrength thanks for the help 🙏I'm a rugby player and your workouts on speed and power really helps

[@devondevon4366]

Almost every exercise will increase your bench press, from strengthening the legs and abs to doing cardio. However, working on some muscles is more important such as the tricep, bicep, back, pec, lat, and shoulder, and improving your grip strength. So do closed-grip bench or any other tricep work, rows, pull up, curls, deadlift, and squat (for overall strength, and also the leg is used in the lifting), strengthening the ab, and some cardio (stronger heart)

[@kingmusa5516]

Yup ur right brother!

[@RudyPJR]

Only worried about push ups, bench press doesn’t win fights 🥊

[@elijahmortensen9895]

Ight actual question: is 180 bench for 145 body weight good?

[@GarageStrength]

Yes! Keep pushing! Lets get that to 225!

[@geraldfriend256]

Go man go

[@mridul2069]

Sir How to get rid of anterior deltoid pain!!

[@jakebobday3531]

I’m 165 pounds my bench is stuck at 315

[@androiyd3233]

Barbell squats. Didn’t see them. Can’t get a big bench if the squat doesn’t go up.

[@Prashanthestics]

It needs mass to move mass. That’s all we need to know.

[@outpost31737]

Do we perform ALL seven exercises every day?

[@tufailahmad741]

U can do but limited and selected exercise

[@dominiczerafa8990]

Seems unlikely i would try these unless really plateaued

[@logan-kg1kp]

Repping 4 WHO?!?!

[@KennyLauderdale]

Is it weird that I want to watch ratatouille

[@DD-hg5yq]

Most of these exercises include equipment most people will not have access too that’s unfortunate

[@andrewtanczyk4009]

Would steroids 💉 help me increase my bench press? 😂😅 If so which is the best testosterone to take? 😅

[@MiroTheHero7]

Did he say reppin 405 and pushing 500. No athletes are getting that unless they’re 270-300 pounds

[@CanIbeFrank]

I hit 405 for 5 when I was 240

[@MiroTheHero7]

@@CanIbeFrank that’s achievable but are you an elite team/individual sport athlete? I was making the point that athletes aren’t able to do that who have many more physical qualities and technical skills they need to focus on.

[@xcrunner211]

I hit 405 for 2 reps and 315 for 11 on incline barbell bench when I was just 189 pounds and always been natty other than creatine So definitely doable My secret was benching 6 days a week with 2 of those being pure speedwork. The one and only secret is just to do more benching. That’s all

[@homiesenatep]

Unless they’re injecting roids or have unbelievable strength genetics, it won’t happen

[@outpost31737]

People wearing masks for a bug with a 99.99% survival rate was a new low for humanity. Great advice though.

[@futuregenesis97]

Useless advice.