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@freakied0550 Жыл бұрын
Fuck 😂😂😂 (before watching it all, I'm going to guess we'll agree on 90% of it anyway)
@psyoperator Жыл бұрын
You are reminding me of Kunu from Forgetting Sarah Marshall... "Do Less" LOLOL!!!!
@ShetharTraining Жыл бұрын
😂💝💝
@simeonspasov3732 Жыл бұрын
Hello, I'm a boxer and I want to increase my strength without gaining muscle mass. What should be my training and training split to do it.
@EagleFitnesss Жыл бұрын
@@simeonspasov3732just dont eat enough protein and train with intensity for strength
@eucharistenjoyer Жыл бұрын
I'm happy to inform that I benched 160lbs before watching this video and now I'm benching 400lbs.
@MrEvoXI Жыл бұрын
You’re predestined to hit 500
@Skoopyghost Жыл бұрын
I am a kettlebell guy. My work out is hellish 200 kettlebell swing, and presses. I suck at barbells, but still have to so good job on 400 pounds.
@jd9119 Жыл бұрын
You use a 2.5lb plate on all of your lifts?
@davereeves1967 Жыл бұрын
@@jd9119 those are the best plates in the gym.
@NoelD4l Жыл бұрын
Yeah and I turned Ellen straight from lesbian 😂
@1vootman Жыл бұрын
I just benched 405 at 54 years old...life time natural lifter. Ive lifted more when i was younger, but took a break...work, family. It felt good!!
@LucasDimoveo Жыл бұрын
That is an immense bench at 54
@1vootman Жыл бұрын
@LucasDimoveo thanks man! 3 weeks later I tore my rotator cuff doing weighted chin ups, Oh well...life goes on!
@millenniumstarfury2482 Жыл бұрын
Great job!
@BrimhallBarbellClub Жыл бұрын
I’m 45. 198 pounds. I’m at 365 touch and go hoping to hit 400 at some point in life.
@ogar0 Жыл бұрын
Mirin longetevity
@lordremo5235 Жыл бұрын
Hi, 200kg bencher here. I'd say the close grip bench on smith machine 4 sets of 10-8 reps has given me the most growth on bench, I think it's because you can throw stability out the window on smith and just stack weight, currently my top set of 8 is around 140-150 kg depending on the block etc, Great Video! Anyone benching below 400 pounds should definitely implement all the tips from this video and they will see their bench sky rocket.
@jacobdaley3888 Жыл бұрын
for the average guy 400lbs is not possible
@lordremo5235 Жыл бұрын
@@jacobdaley3888 perhaps, but you won't know your limit until you try. Also by saying "anyone benching below 400 pounds" I mean the whole range, so from 1 to 399, not just the people who are close to 400, everyone in the range will benefit from implementing the tips from this vid.
@jacobdaley3888 Жыл бұрын
@@lordremo5235 yeah, im 5'5 and i dont think its physically possible to be a healthy weight and get up to 400 lbs, i just want to make it to 315
@lordremo5235 Жыл бұрын
@@jacobdaley3888 yeah, you can definitely do this! Good luck :D
@Please_allow_me Жыл бұрын
Up to now I've hit 160kg for a double. I'll try out the close grip Smith machine like you've suggested and see how it goes. Smith machine or not 140kg is most impressive especially for close grip
@markwilliams6196 Жыл бұрын
Gym rat here. Spent last 25 years working out at our gym at my job by myself at lunch. Worked my way up to a 415 bench at 225 body weight. Never lifted to exhaustion since no spotter. Just a one trick pony as my boss says. 56 years old now and still maintain 350+ 1rm
@skidaddler6293 Жыл бұрын
Just curious. At what age did you notice a significant loss in strength?
@markwilliams6196 Жыл бұрын
@@skidaddler6293 I peaked around 30-35 years old. I started gaining weight as I've gotten older so have maintained a lot of strength but lowered my strength to weight ratio. I also started to get some nagging injuries around my 40's. Nothing major but enough for me to not work as heavy.
@skidaddler6293 Жыл бұрын
@@markwilliams6196 oh. Ok. Thanks. I’m not as strong now as you were then but right now I’m stronger than I’ve ever been. I’m 49. I don’t have any injuries though.
@lemonpeppersteak1089 Жыл бұрын
350 at 57 is actually crazy
@thylabyrinth Жыл бұрын
That bench max at that age has to put you into the top 1% of strength for your age bracket across the population. I have no data to back that up, but it sure feels true at least anecdotally.
@RichardWelsbyDrums Жыл бұрын
I’d love to see this kind of breakdown for the deadlift/squat too! 🙂
@hogblockula9335 Жыл бұрын
yes please!
@tudor4475 Жыл бұрын
same
@MaximusMoyles Жыл бұрын
look up how to squat/deadlift for no gains by him
@charlesborel84933 ай бұрын
Just substitute the video for squat and deadlift. It’s no different, back off the heavy weight a little bit and go heavy sometimes and bodybuild around that area to improve the majority of time, while throwing in different exercises for variety. Basically power build your legs and back. An example would be like this, instead of blowing your back out with 6 sets of heavy singles or doubles on deadlift, you could do about 2 sets of heavy doubles at 80-85 percent max and then back down the weight and do 3 more sets at 60-65 percent to finish up and then other days, just do lighter more time under tension higher repped stuff that has more variety like good mornings, paused deadlifts, Romanian deadlifts, etc. and save the 1 rep max stuff for maybe every couple of months just to test your strength and it’s gonna go up! And maybe then you go through a period of more heavy stuff, more traditional powerlifting approach to get more specific in that lift for a phase or two but overall just Powerbuilding is gonna be your best bet, even elite powerlifters train this way and it even works for them, lifting heavy all the time will fry you, sure you make some gains but at what expense? Being a zombie cause your tired af all the time, Powerbuilding is amazing !
@tonyg25 Жыл бұрын
I managed to get to 350 pounds by training twice a week, once heavy once volume. Then I was in an accident and wrecked my shoulder. Two years later and I'm finally back at 300.
@naughtiousmaximus7853 Жыл бұрын
How much total volume is that? Heavy + volume day?
@ShmurkyDurky Жыл бұрын
This is basically what I do and got up to 305. Waiting to recover from a shoulder injury though.
@tonyg25 Жыл бұрын
@@naughtiousmaximus7853 from memory it was 5x5 at 60%-80% 1 rep max, super slow and controlled for volume. Then my heavy day way was warm up, do a one rep max, follow it with 2-3 negatives at 110% 1rm.
@DCJayhawk57 Жыл бұрын
One of the biggest things that finally got my bench moving up was wrist position, it fixed a lot of other issues in the chain for me. I had been for years told that the wrist should be straight which resulted in me overtucking since balance was an issue. I also fixated too much on the arch and shoulder retraction since my touch point would be so low. I started internally rotated my hands so the bar was deep in the palm, let my wrists cock back, and let my elbows flare out a bit. I focus scap depression during the unrack and keeping a "big chest" during the descent. I use constant but not aggressive leg drive. And I also sink a little (used to soft touch). It's amazing how much smoother and comfortable this position is for me. I'm not to 400 yet, but hit an easy 335 pause bench about 5 weeks ago. I'm also 6'2" without a very thick torso, not advantaged or particularly big for the movement.
@IronBoyDiego Жыл бұрын
Thats good tips 🤓🫶🏽
@sorinoliniuc7023 Жыл бұрын
I noticed the same thing with the wrists. Glad I ran into this comment.
@catedoge32067 ай бұрын
yuh
@Wayf4rer Жыл бұрын
I know alphadestiny is fuming right now that he's not allowed to watch this
@nonachyourbusiness1164 Жыл бұрын
It must really be eating him alive
@cocaineanddunhills4801 Жыл бұрын
Context?
@ms3ben Жыл бұрын
Why isn't he allowed to watch
@bruuhhhh Жыл бұрын
@@ms3benbecause he can bench 400
@nh1776 Жыл бұрын
Was thinking the same
@andrewmatthews-mitchell268010 ай бұрын
My guy is just dropping pure knowledge with no bs 💯
@guru7777111 ай бұрын
Thanks!
@ChalkandIron Жыл бұрын
518lbs bencher checking in. LOVE your podcasts. Literally nothing I can argue with. Note, Sheether and I have the pauses in common. Pause benches are a huge part of my programming.
@DS-kr3lm11 ай бұрын
1000 lbs lifter here enjoying
@Pyromaniac-ob1dp Жыл бұрын
gonna send this to my mom
@justasquatspecialist Жыл бұрын
brb sending this to my grandma
@seanuio Жыл бұрын
Great vid. Bench is my favourite lift but also my worst. I’m stuck at 315 1RM. And have been for over a year. I’ve tried everything. Various 2, 3 and 4 day programs. I’ve even tried not benching at all (but going hard on variations and accessories). Still stuck. I should be more frustrated than I am but I enjoy trying to figure out the puzzle. Progress to 315 was so incredibly slow I don’t even know what helped - or what helped the most. I’ve just been throwing shit at the wall and NOT seeing what sticks. My only conclusion is an obvious one - progress is made (more weight on the bar) when my bodyweight is going up.
@zachnunya8749 Жыл бұрын
Yap it seems like every ten pounds body weight adds 15 to one rep max for me. And actual relative strength progress is so slow I dont notice over course of months but only years.
@bobboberson6664 Жыл бұрын
What helped me the most (I got stuck at 405 for a long time) was band work and close grip work. Also, grab a slingshot and do some overloads (use it ONLY for overloads, so people go way overboard with the slinger)
@seanuio Жыл бұрын
@@zachnunya8749 I feel your pain! Having given it more thought… I think Smolov Jnr for Bench did help me. It’s not fun if you don’t enjoy benching but I’ve gotten some decent gains out of it.
@seanuio Жыл бұрын
@@bobboberson6664 bands are probably the one thing I haven’t tried! I shall keep it mind. Cheers bro.
@bobboberson6664 Жыл бұрын
@seanuio chains are great too, but bands are easier. It overloads at the top so it let's you learn that acceleration Or, reverse bands are dope to overload at the bottom, I've used both.
@RunIt_Straightt Жыл бұрын
I trained at a gym that only had 1 bench and it wasn't very good. Setting up under the bar was always uncomfortable especially with the bar being at an off angle in reference to the actual bench itself. This game me some shoulder issues, I just joined a new gym and it has nice equipment but most importantly, it had 3 proper benches. Its been 6 weeks since I've been at the new gym, and I have blown up my bench hitting 190kgs with no shoulder pain. Thank you for all your tips mate. Much appreciation from NZ.
@hamishakl Жыл бұрын
Where do you train bro?
@RunIt_Straightt Жыл бұрын
@@hamishakl hey bro, I was at SnapFitness in Rolleston, Canterbury, New Zealand. I shit you not that bench is ass
@mcgruber Жыл бұрын
Can't expect much from Rolleston, let's be honest.
@berrylanden Жыл бұрын
My benches at my gym is lopsided have to compensate one side un racking the bar it sucks
@benchgoblin Жыл бұрын
buy your own bench and bring it in, put it in a squat rack
@briandrater1988 Жыл бұрын
Im trying to re-attain my 440 bench from December. Back down to 390 right now but using your bullmastiff program I'm eager to see where ill be at the end of the program
@BaldOmniMan Жыл бұрын
Weakest Piccolo PFP lifter
@briandrater1988 Жыл бұрын
@@BaldOmniManI would hate to see the rest of them.
@DDDYLN Жыл бұрын
@AlexanderBromley - I'm an ex-colliegiate wrestler and power lifter. I was never able to bench much, despite being able to squat 500_lb, and clean and jerk 315. I actually could shoulder press 20_lb less than my flat bench. I believe my max ever was 340_lb. I'm 6' tall, very barrel chested, and my ideal weight is about 210_lb. I found out years later why I couldn't bench much. I suffer from a rare adult-onset muscular dystrophy (genetic) called FSHD. It caused my right lower pec to atrophy a little, and I have scapular winging on my right side, because the trapezius is atrophied where it connects the scapula to the spine. I always wondered why my left bench strength was so much stronger than my right. Because of the atrophy, I ended up becoming extremely strong in the arms and back, but not my pecs. I realize I may never be able to bench 400_lb due to this atrophy. However, I would appreciate some input on adjusting my form, such that I take my arms, lats, and deltoids as much out of the movement as possible, so that the stress is primarily on my pecs. I also have long arms for my build. The only thing I've been able to think of, is taking a wide grip, such that I take my arms strength out of the movement. Any advice?
@socrayes2010 Жыл бұрын
Really appreciate the programming spectrum and nuanced descriptions
@rodgerbroome Жыл бұрын
Great video! As we develop our musculature and strength, form adjustments are continual. I especially like the part about focused attention on developing the assistance muscles, which will require BP form adjustments as different relative strengths/weaknesses emerge naturally through just good training. Thanks for the work.
@roselelouch3038 Жыл бұрын
I’m currently at a 350 bench and really want to get to 405 as a life time Natty that’s just always been a big goal for me so I’m excited to see what tips this video has.
@jd9119 Жыл бұрын
Eat more food.
@roselelouch3038 Жыл бұрын
@@jd9119 yeah I only weigh 165 lbs lol I’m sure if I put on 10 pounds I’d rep 405 I’m just taking my time bc I’ve already went from 9% to like 17% body fat and I’m only 20 years old tbh Ik I already have it in the bag just always open to learn
@IVKeboVI Жыл бұрын
finally someone that benches as much as me i do 355 weighing 165 too 😫
@roselelouch3038 Жыл бұрын
@@IVKeboVI your goated
@MattyIceBJJ Жыл бұрын
@@roselelouch3038 bro you’re only 20 you’ll get that 405. I’m 200 pounds 5’11 and today only got 165 for 3 reps. I’ve got long ass arms though and only been training 9 months.
@lifts586 Жыл бұрын
This video hit quite a few points for me. I am a natty lifter. My bench shot up quickly and to the point where I believe my tendons were not able to keep up. I went from a high 200 bench to 430 in about 18months I believe, I had 2 periods where I had to back off for about 3-4months. Once I got over 350 is when I felt elbow issues. Last year I focused on eccentric and slow reps to build tendons and bone density. I also warm up with a swiss bar. Basically anything under 315, I use a swiss bar. It puts the wrist in a position that impacts how the tendon moves in my elbow or it recruits difference muscles which take stress off the tendon. I'm back over 400, 410 to be exact but progress has been slow. Hopefully some of the tips in this video will help me regain and increase strength. Great video! - (Update I hit 415 with RPE of 9.0, I think I can get 420)
@davidmacamay7099 Жыл бұрын
230 pounds is 1.5 years?? Wtf were you doing bro teach me please
@lifts586 Жыл бұрын
@@davidmacamay7099 high 200s. So only about 150lbs in 1.5 years. I honestly think it is large part due to genetics. My brother was exceptionally strong, his son has won his powerlifting class at the Arnold. I assumed I would be fairly strong if I put my mind to it. After the fact I did do a DNA test. I have multiple DNA SNPs that are GREAT for strength. That said I didn't know that for a fact. I just assumed I did. It wasn't until after I hit a 430lbs that I got a DNA test done.
@davidmacamay7099 Жыл бұрын
@@lifts586 man even with great genetics that's some crazy progress, how did you train for that?
@olindblo Жыл бұрын
@@davidmacamay7099when the lads at Sika Strength say that sports is not, has not, and never will be a fair and levelled playing field, they’re not referring to drug use; they are referring to the existence of actual freaks of nature like this guy. There are no “how to” lessons to learn from, so let’s just celebrate they exist and train harder.
@yepyep266 Жыл бұрын
Damn. I’ve added 20lbs to my bench in the last 6 months and thought I was doing good progress
@dessertstorm7476 Жыл бұрын
every time I bench over 3 plates regularly i get flare ups of bursitis, the current one has been going on for 8 months. Pretty done with benching. Don't expect anyone to care, but I felt like venting that.
@Kingofcrocs1 Жыл бұрын
really sorry to hear that my heart goes out to you man
@EncasedinMjolnir Жыл бұрын
i gave up on benching at 25 when i hit 355.. i dont remember why i quit, but i assume it was a shoulder injury. just started benching again at 35 and pulled my left pec the 2nd week in... this is going great
@dessertstorm7476 Жыл бұрын
@@Kingofcrocs1 appreciated
@sandycharlton86694 ай бұрын
Don't lift under 10 reps for your first set and your second set should be 20 reps. I don't do a third. I used to lift heavy when I was younger sets of five but I'm 49 now so sets of 10 doesn't hurt my joints and my muscles are still getting bigger
@PrestonTatum-yb3wo5 сағат бұрын
Can you now be the guy who does 225 for 40?
@BeastnHarlotDFO Жыл бұрын
Last time I swung a golf club was in highschool gym class and I sent the club about 70 feet; looked down and the ball was still next to me. Gym teacher was just flabbergasted at my ineptitude
@TheDanimal91 Жыл бұрын
I hate going with my friends to top golf because it's no fun. Swinging a golf club is so fucking hard 😂
@anthonyponafala7973 Жыл бұрын
@@TheDanimal91you gotta go with them to a dog track (cheap crappy course) and just drive around smokin cigars or weed and drinking beer. From there most people get addicted to the actual improvement part of the game. Think it comes from wanting to be on the giving end of the shit talk with your friends. Been at the game for 28 years now and only 33 years old
@Buglife.352Ай бұрын
Hell yeah@@anthonyponafala7973
@TitanFM Жыл бұрын
Been loving the return to the whiteboard, quality of these sorts of videos is always so high!
@WhatIfUrMistaken8 ай бұрын
I can attest that you are correct in what you said regarding fixatation on technique/approach. After benching the same way for decades I watched a bunch of KZbin videos telling me my bench was wrong and that I needed to bring the bar downdown to my nipple, now for the first time in my life I have a shoulder impingement... Do what works best for you and is comfortable for your physiology allowing you to grow.
@philosophysique54198 ай бұрын
The lower you bring the bar the narrower your grip has to be or you're placing immense stress on the shoulder. Did you bring your grip in at all to compensate or did you keep your regular wider bench grip? When I close grip bench I have to bring the bar really far down or else it hurts my shoulder. When I do regular bench I have to keep it up high or else it hurts.
@WhatIfUrMistaken8 ай бұрын
@@philosophysique5419 Thanks for the advice. No, I did not. I kept the grip at the same width. Thanks for the advice. That's why I appreciate the gym community.
@combatcritique4 ай бұрын
Good comprehensive video. Love the idea of focusing on the big things and not get lost in the details
@drizzydraik97210 ай бұрын
Instructions unclear, did 400 kg bench instead.
@Arominit3 ай бұрын
How many reps?
@FrozenMrSadness2 ай бұрын
@@ArominitProbably all of them
@chirpinsquirrel8710 Жыл бұрын
Really appreciated this video. 405 has been eluding me for years. Closest was 375 before I was majorly injured, and i was just dialing in my particular form at the time. I can barely break 340 now but it's likely because i don't have the mind numbing bench determination as before. Also 40lbs lighter
@KAZ1337x Жыл бұрын
you have way too little muscle to bench 405 thats why
@chirpinsquirrel8710 Жыл бұрын
@@KAZ1337x you're funny
@kenben624011 ай бұрын
Gain weight ur too light
@rinos2445 Жыл бұрын
I'll be back when i hit that 405 my pr is 315 now 💪💪💪 wish me luck guys
@thecowcanon Жыл бұрын
Same!
@CankleCankle Жыл бұрын
Sheesh, I’m going for a 315 PR tomorrow for my bench. Later in the same day I’m also attempting a 435+ squat. I might delay the squat till the next day if it doesn’t feel right but I’d like to hit them both in the same day.
@rinos2445 Жыл бұрын
@@CankleCankle good luck ma man
@CankleCankle Жыл бұрын
@basedlifter08 shitton of tricep work and face pulls. Also hit floor presses hard, like once a week on your arm day.
@dadbod488 Жыл бұрын
@basedlifter08incorporating pause presses as often as I could helped me the most, personally. Good luck 💪
@blademontane Жыл бұрын
Perfect timing. Was thinking I'd like to bench 400lbs 😂. Only at 352lbs with a pause, 363lbs touch and go, so I'm gonna soak this up and implement it.
@justinhope3437 Жыл бұрын
I'm currently running Bradley Barbell's bench PR program on BoostCamp. I was stuck at 325 for a year but the program is having a quick impact. I'll be shocked if I haven't added at least 25 lbs with the first program cycle.
@mossoconnor4417 Жыл бұрын
Are you one of those guys that literally never trained your back? How the heck does that program do anything? It’s so low volume on the actual bench, and even the prime movers don’t get much love
@justinhope3437 Жыл бұрын
@@mossoconnor4417 I came from a CrossFit background but I'm not small. 6'2" 265 with a decent back. I think it's about intensity and training for strength for the first time.
@derekzane256 Жыл бұрын
I've benched over 400 lbs dozens and dozens of times in the past 17 years,drug free..I'm 43 and still doing it...very blessed
@GunnarStahl99 Жыл бұрын
Lol means nowt if your other lifts suck mate
@derekzane256 Жыл бұрын
@@GunnarStahl99 nope 550-600 in Sq and dl mate......
@TBaroon Жыл бұрын
respect
@LiljamezZz Жыл бұрын
god is good, god is great
@MitchDDad Жыл бұрын
Took me a solid year or so to finally lock down the perfect form for myself and I’ll never forget the day when I felt that form and my bench instantly went up about 30lbs 😂
@iielysiumx58114 ай бұрын
Yeah Same happened to me, my bench jumped from 225 to 275 in a couple months
@raphaelbouffard489716 күн бұрын
531 is working great for me. Thanks for the tips
@SuperStruct Жыл бұрын
What about the studies showing an open grip helps build the upper chest more? I feel like there are 2 categories: Going for a max lift, and building muscle. Max lift? Squeeze bar and use everything. Building upper chest better? Open grip, isolate the chest instead of squeezing and using the arms.
@juan99825 ай бұрын
Hi, yesterday i decided to try my bench pr for the first time in one year and a half of training. Incredibly i lifted 92kgs, i was really surprised of myself because i consider that my bench sucks quite a lot honestly. So close of the 100kg/225lbs. Feeling super great ngl. Looking forward to improve even more :D
@jeremy1309 Жыл бұрын
Greg Nuckols Stronger By Science 3 x wk intermediate is a god tier bench program shit got me 2 -> 3 plates in 1 year after stagnating for a long time.
@scottpope6210 Жыл бұрын
Once in a while you just go for it and your body finds the correct path on its own, this is the least painful and self damaging, and you can do it over and over again, until somebody else convinces you to go against your grain. If you end your workouts with a big happy smile that you cannot wipe off your face, you are there
@nartworks557 Жыл бұрын
When it comes to programming id say size is definitely important, if you’re a beginner you have a lot of room to build muscle mass that powerbuilding would a better approach due to just benching over time you will get better and the the bodybuilding work will put muscle mass on your frame which will carry over to your bench, but definitely once you reach a level where you’re not adding that much mass a year, leaning more towards a higher frequency will help where you can milk out strength gains more from becoming more proficient in the bench press and more technically skilled, that’s just my take though
@basatiyanauk4885 Жыл бұрын
I have been doing the "Kong savage size" program, and just wanted to tell that I am super happy with the results of muscle and strength. The program is made by @AlexanderBromley and is in this channel's sponsor "Boostcamp".
@AlexanderBromley Жыл бұрын
Glad to hear it!
@petermozuraitis521910 ай бұрын
This video should literally have around 8 billion views
@Smittjitsu Жыл бұрын
Phenomenal stuff Alex! Would love to see an updated squat and deadlift checklist as well
@user-dn4lg1dv5v Жыл бұрын
Nice refresher for me wirh all the info in the video. Im 40 now and haven't tried to max out in years. Been training 25 years now and at one time i was hitting 455 for 5 reps. Now i dont go about 3 plates for reps. I might start running a 531 program from 315 to just have something to chase strength wise again.
@jasonshults368 Жыл бұрын
Really informative, cogent presentation. Thanks for putting out this valuable content.
@eric_james_music6 ай бұрын
i feel like a good benchmark (haha) is to extend your thumb where the texture of the bar changes. Ends up being like 45 degrees. I like to go a little bit outside or inside of that range depending on the day
@johndoiron9615 Жыл бұрын
If I haven't benched 200 yet, should I watch it twice? Plus, I'm 57, so I'm not sure how much more I can get out of my body as far as bench gains.
@The_Backman Жыл бұрын
I've been plateauing at 335 for a long while now. I'll keep this in mind
@Dexter-tk5hf Жыл бұрын
i’m 5’5 160 lbs, just hit 225 bench last week, ima hit 400 tomorrow 😎
@almostgrizzly927810 ай бұрын
You alive bud
@ChristopherSalisburySalz Жыл бұрын
I agree it's mostly about putting in the time. Developing a really good groove, muscle coordination/recruitment, etc. I have found some tips like retracting my shoulder blades to be helpful because I think it puts my chest in a better position to be used in the movement.
@andrewcady8827 Жыл бұрын
I haven't watched this video but your content quality is so high, if anyone can make a 44 minute long video entirely on bench pressing that is worth watching, it's you.
@SNICKET12 Жыл бұрын
That quad tip was very useful. Thanks.
@alexwiley12 Жыл бұрын
27 yo I took about 3-4 years off from the weight room. Skinny guy (6’1” 175 before I got back in the gym, currently a fluffy 195) but worked myself back up to decent numbers. 225x4 on the bench but I’m suddenly encountering outer pec/shoulder pain on my left side at the bottom of the rep. I’ve pressed a decent amount heavier in the past and never had this problem. Currently avoiding the flat press as this is the only movement that causes the pain. Watched tons of videos and almost everybody just suggests more shoulder stability/strength. Any other advice you have would be greatly appreciated!
@BrettWoldanski Жыл бұрын
Absolutely awesome explanation of so many things!
@DuongNguyen-qg2gh Жыл бұрын
0:05 Hi Back!
@DG-gx8pn Жыл бұрын
Benching is by far my least favorite, and consequently my worst lift. I’ve added pounds and pounds to my squat and deadlift the last few months but man, my bench progress pales in comparison. I am trying though I’m not letting up.
@Icantforgetnow Жыл бұрын
Been stuck at 375 for awhile at 190lbs. Trying to get that 405 mark before December though without gaining 30lbs
@ElijahZaporteza Жыл бұрын
Watching this as i havent even benched 300 lbs, let alone 400
@jeremys3418 Жыл бұрын
Yeah I'm schelping around with 255 ughh
@kyle85839 ай бұрын
Once u get that 300 u won’t be able to enjoy ur cause your gonna be thinking 400 lol
@Tobanator17 ай бұрын
youl get there keep eating & sleeping
@Scorge1209 ай бұрын
I hit 400 lbs a few weeks ago at 200lb bw. My best before that was over a year ago and I took a month off lifting to travel and came back and noticed my body was feeling really good after not training hard for a month. I guess after 10 yrs of working out the micro injuries catch up to you and your body needs a break. Goal is 4 plates im 5 lbs away!
@waxwax1000 Жыл бұрын
This is highly informative. I thank you so much sir big respect !
@michaelsigmond5912 Жыл бұрын
I really love that your literally in your garage.
@oddlycanteven29607 ай бұрын
I love this guys videos. True sovereign thought that shows his knowledge on the topic and everything related to it.
@glennpalmer3991 Жыл бұрын
Hey Alex, From someone who works in the environmental industry... Store that gas can outside your house/garage. Although you can probably not smell them, the vapors coming off that fuel are there and a carcinogen. Love your content.
@AlexanderBromley Жыл бұрын
lol I looked at that and thought someone was going to comment. It's a new can. Used ones get put in the shed.
@harrybaker5 Жыл бұрын
great video ties everything together and explains some of the weird programing that never made sense to me as a 'powerbuilder'
@senorgeese Жыл бұрын
Jerry Alaniz (405->500 bench natty in 7 months on his channel) swears by alternating between the 3 grip widths every 2 months. What are your thoughts on that?
@EricS-n7h Жыл бұрын
Fantastic discussion on bench! Thanks
@TheBlah7777 Жыл бұрын
3 Years back in the gym stuck at 365 so far but have been losing weight so kinda just glad havent lost strength.
@galkamercenary Жыл бұрын
I was an example of a guy with a 530lbs bench at 24 hour fitness who just loved the movement and chasing big numbers but never had an interest in competition
@amiralpp18 күн бұрын
Excellent video. Also, I've been in the powerlifting scene since 2010 and I still can't figure out why recenlty there are SO MANY kids that are newcomers to the sport and have enormous totals after two or three years of training ? Genuinely asking
@ChristopherSalisburySalz Жыл бұрын
I would like to hear your breakdown of why Mitchel Hooper totally dominated WSM this year. I find him fascinating because he doesn't look particularly strong (subjective I know). He also doesn't look like he is taking much in the way of anabolics (subjective also). He looks kind of like the typical bigger guy and yet he just destroyed the competition at WSM. I think one aspect that he has that maybe the others don't is a deeper cardio conditioning background. I think people really underestimate the cardiovascular conditioning that strong men need. Also, the more cardio training you have the better your body gets at clearing lactic acid build which has got to be a big obstacle for these guys. Does Hooper represent some new training paradigm or is he just a young guy blessed with the ultimate in strong man genetics? An added bonus would be why did Shaw do so poorly (relatively speaking)?
@bondedcarbon Жыл бұрын
Also would be very interested in this video 😮
@DCJayhawk57 Жыл бұрын
Yeah, this is interesting topic. He looks like a football offensive linemen. He doesn't have the usual thickness and girth that strongmen have, just looks like an athletic big guy. Very freaky.
@EVO6- Жыл бұрын
@jumbo9386yeah, no. If you actually follow the sport Hooper has been performing at every single show, including the Arnold's, the heaviest comp. He has a 1,050 deadlift, he's not some guy who can't perform in heavy comps.
@nichyeoh Жыл бұрын
@jumbo9386it was only more static strength from Brian shaws era onwards, Marius pudsz placed second at 09 and he’s a great example of a guy who wasn’t the absolute strongest or largest
@brianmcgrath5977 Жыл бұрын
Shaw got old, thats all.Happens to everyone.
@LucasDimoveo Жыл бұрын
Ayyyeee the multi camera set up 👏🏾
@Vasili_Wears_Shorts8 ай бұрын
Brother, I appreciate this video. I have been chasing 3 plates my entire life lol.
@StephColbertsonStrength Жыл бұрын
My best bench technique changes just kinda happened by accident. Every time I chase a new technique it doesn’t go well.
@taylorg8509 Жыл бұрын
Today was chest day good timing !!
@leinekenugelvondoofenfocke1002 Жыл бұрын
This is spot on. Benching kinda looked like scitzophrenia when I started doing it because I had the voices of every influencer telling me what I needed to do to in my head on every rep. I was wrong no matter what I did. If I didn't technique myself into perfection I was ego lifting. If I didn't add weight because it wasn't perfect, I wasn't doing the progressive overload. If I practiced to get better, I was practicing a bad habit somewhere. Everything I did was wrong according to somebody. I was like a self raping octopus with dicks for tentacles that couldn't swim. I wish I had seen this video, and nothing else when I started it.
@TK-wi5zo Жыл бұрын
😂😂😂
@jcl9034 Жыл бұрын
LOL
@mikerotchburns42069 Жыл бұрын
Can you repeat that? You were like a what???
@AdamHolzgrove Жыл бұрын
Dude, do not let AI write comments lol
@leinekenugelvondoofenfocke1002 Жыл бұрын
@@AdamHolzgrove I'm not an AI though. I'm just fucked up.
@fakdolan Жыл бұрын
so informative, thank you so much!
@him.rico6925 Жыл бұрын
17 yro gym rat here been at it for 3 years, my deadlift is 530 squat 405, and my bench is 250. I’ve always struggled with bench, and find it the most difficult movement to master in terms of technique, I currently am trying to fully focus on my bench, train chest twice a week, a high volume day, and a heavy load day where I do triples, doubles and singles, am I doing something wrong, is there any great advice somebody recommends in terms of training methods. I’m starting to get the gist of the technique the more I practice it, just would love some great advice from any fellow experienced lifters.
@pjtiongco Жыл бұрын
alex i hope to see a video about your thoughts on the PPL split
@ehud88 Жыл бұрын
Dude's whiteboard skills are neat!
@nmnate Жыл бұрын
I'm one of those guys that doesn't really care about bench at the moment. I'm really just hypertrophy focused, gotta build that base! Maybe in a couple years I'll see where I can go with bench. I got to ~245# in high school as a scrappy 152# wrestler, so I think I could probably do decently. Probably not 405, but who knows. PRs are kinda addictive. I'm just having more fun working on BB OHP at the moment and sticking to machines for chest (hammer strength decline with a really deep stretch is just roasting my pecs). For me, that 'fun' factor keeps me engaged while I grind away month after month (year after year?). When things get stale... I know OHP will at some point... I'm probably change my emphasis. Maybe I'll have some fun with bench at that point 💪
@gcg8187 Жыл бұрын
I don’t bench, but it’s probably at 155 x 10 if I tried to guess. I only care about hypertrophy lol
@nmnate Жыл бұрын
@@gcg8187 I was curious so I tried some AMRAPs today. Got 155x15, but only 185x6. Makes sense, I've been focusing on 12-15s on chest press. Not too bad for not having benched in 18 months 😅 Maybe next meso I'll go work on my bench. Should be able to hit 185x10 in several months with regular work. 🤘
@PrestigeRich Жыл бұрын
245lbs at 152 is very impressive! If you did that in high school you probably could get 315!!!
@abfitnesstrainer Жыл бұрын
This was a great video…appreciate it!
@bibbyboi Жыл бұрын
Subbed and thumbed up for knowing the paradox of choice.
@abcGG27 Жыл бұрын
I would like to keep benching for strenght, my 1 rep is at 100kg atm. Problem is i never have a spotter and i often feel i miss the last hard reps which i would get with spotter.
@user-vv1do1wg1j Жыл бұрын
dumbbells if u dont have a spot. just ask randoms for a spot
@inlimboed91 Жыл бұрын
You can ask random people for spot. Just look around for someone who looks like they know what they're doing and doesn't have their head up their ass. Make it clear exactly what you want the spotter to do before you start. But you also don't really need to train to failure. The longer you bench, the more you get to know your body and what you can and can't do.
@LiquidfirePUA Жыл бұрын
Just put a bench in a power / halfrack. I do pinpresses in them and most of my bench work safety bars there for a reason lol. Only time I need a spotter is for negatives. (That said, its easier with a spotter...also more social 😂)
@loganthomas402511 ай бұрын
This should have billions of views...
@The-Anathema Жыл бұрын
I dislike the bench, generally, for a few reasons. The two most notable are probably: 1) The bench racks are almost always taken, I'm in the gym to lift not wait around for arbitrarily long. 2) I feel it's a jack-of-all-trades exercise, yes it hits a lot of things but it doesn't hit them as well as something more targeted. That being said, I still naturally have a bench-adjacent push exercise, but I prefer the dumbbell press since it has better ROM and recruits more muscles for stabilization than the bench does (bench press is inherently self-stabilizing due to the bar being rigid). It also doesn't help that I just enjoy the dumbbell press a lot more.
@doctordeath2551 Жыл бұрын
What am I doing wrong I hit 310 bench and since then I been struggling hitting 315 I haven't changed anything(diet, and benching 3x a week)
@1vootman Жыл бұрын
Thanks for the Video!!!
@cress1974 Жыл бұрын
Wished I could,but my shoulder pops out anything over 3 plates. Thought about try the slingshot. Just don’t know because I still couldn’t handle the weight without the support of the sleeve.
@stephenwchang6 ай бұрын
Did this video just cut off at the end abruptly?
@ElijahG98 Жыл бұрын
Love a good Bromley white board vid
@spiritual_hypertrophy Жыл бұрын
This video is gonna have trillions of views 😜
@stefanlogi3905 Жыл бұрын
The last time I tested my max, it was 137.5kg powerlifting style with a 2 count on the chest. Now I just did that for 4x2 with a 2 count pause. What I feel contributed to it was doing 2x a week. Once a week, I do 4x2, followed by accessories. And then 2x3 with a 2 count, followed by 3x10, I usually pause my reps in the 1-3 range and the other ones with a little touch to try and limit just bouncing them up and down. Where the 2x3 are 2 weeks behind in numbers. I feel like the 2x3 builds confidence to go in and get the 4x2. Before this block, my 2rm was around 127.5kg. So I started with 122.5 this block and was gonna ride it for what I could. And am currently optimistic to get the 140 4x2 next week. Would be happy with any reps at 140 anyways. Just my 2 cents on a slight variation in rep sceme could possibly help getting rep maxes.
@liamcoleman1550 Жыл бұрын
How did this work out for you mate?
@mrhallman64 Жыл бұрын
Great stuff. Thank you
@user-dn4lg1dv5v Жыл бұрын
Could you do this for the deadlift as well? I like to get into pulling heavy again. Thanks
@coolz123123 Жыл бұрын
I have a question …. Does lifting too heavy cause you to plateau? I have been stuck at the same weight bench for 2-3 months now and this is what I do. Day 1: 8 reps (with no rep left in the tank) Day2: 4 reps (1 rep left in the tank) Day 3: 3 reps (with no rep left in the tank) I’ve been doing this for 2 months and I’ve gained maybe 2kg of strength. My max is 122.5kg so it isn’t even that high…. Why have I been stuck for so long?
@tanura583011 ай бұрын
Too few sets maybe? How many sets of chest work do you do in a week
@LiquidfirePUA8 ай бұрын
You need to deload from time to time, some fatigue accumulates over time..actually giving your body rest gives more time to heal instead of keep adding stress
@ESFoxwell Жыл бұрын
Almost 3 years into training... 615 conventional deadlift, 500lb squat, 265lb max bench. 🥲 Stay strong my fellow long/tiny arm kings.
@antonpwr Жыл бұрын
I feel you. 285lbs bench after 5 years training. But i’ve had a pretty bad shoulder injury that took me 2 years to come back from. 192cm wingspan 189cm height. Deadlift is the only lift that matters though 💪😎
@Aaron_17 Жыл бұрын
Well, I hope you take consolation in the fact that you have an amazing deadlift and squat! Maybe try a different program for bench; back when I could train regularly, I got decent gains with Charles Poliquin's 5% Solution program.
@CeroAshura Жыл бұрын
Very possible that this is the bias of your build, but turn those 3 into 30 years and I'm seeing 405 right there
@chadguru9565 Жыл бұрын
That's really fucking strong for somebody who's been training only 3 years. Actually really fucking strong by any measure
@oncle_dan Жыл бұрын
And there's people like me, whom bench more than they squat. Same issue, different struggle.
@awsomenesscaleb8 ай бұрын
The key to benching 400+ pounds naturally is being really fat
@rafaelnacha1788 Жыл бұрын
more choose = more bad decision or not being creativity enough great information 4:20
@iielysiumx58114 ай бұрын
One thing I realised from squatting and deadlifting is don’t overthink the little things, just obey the basic rules of the lift and do what feels good, I deadlift 500pounds with 3 years of training from completely untrained with this approach