INCREASE YOUR BENCH PRESS 💪

[@bobthetitan2478]

"The judges never asked me that on stage"...A lot of people need to hear that whole statement lol

[@SyKoAsS3o3]

Agreed

[@Grimmjow19872]

Yes but not everyone wants to be a bodybuilder.

[@rickyj1250]

​@Grimmjow19872 Actually, everybody wanna be a bodybuilder. But don't nobody wanna lift no heavy ass weight

[@chuenehlahla9082]

That's a fire line😂

[@Grimmjow19872]

@@rickyj1250 ah true though lol.

[@janoycresva919]

I started skipping chest day all together to confuse the muscles even more

[@beerdrinker2001]

You want to confuse it, not turn it gay

[@lilhitta9931]

@@beerdrinker2001😂😂😂😂😂

[@Drewskiie]

​@@beerdrinker2001its actually beneficial to skip chest day once or twice every few months. Then when u get back at it, ur chest will think its starting a new workout again and grow more

[@ScottHendrix-yz3du]

​@@beerdrinker2001thinking you need big muscles is gay.

[@brycenklinkowski5721]

@@ScottHendrix-yz3dui'm gay then

[@paulwaters4672]

As a former powerlifter myself I say your right..sometimes we get so caught up in super heavy weight that we don't really get the work in we need doing fewer reps..it helps with injuries also cause I'm in my 50's now so my body can't handle heavy everytime I lift anymore

[@chrisbenj3819]

I’m 33 can’t handle heavy weight ever anymore. I see more results lifting light anyways

[@RoddyBezerra]

43yo here. I suppose to find my best way to bench press, usually 4 plates sometimes with slingshot.

[@ADHDlanguages]

From everything I've heard from older powerlifters, the best way to be a good powerlifter is to train like a bodybuilder for like 60% of the year.

[@paulwaters4672]

​@@ADHDlanguagesyes cause ut gives you size and strength

[@EEDad401]

In my 50's and rarely ever go less than 5 reps on anything anymore. Usually 8-12 or even 15-20 as Jay said. And it keeps me injury free. The muscles feel full and strong. That's all I need. My kids think I'm strong. And that's all that matters. 😂

[@poserwanabe]

When the GOAT speaks, there's nothing left to say.

[@pelaaja8097]

He's not Arnold or Ronnie?

[@rugdoc97]

@@pelaaja8097hes a goat and should be respected regardless he is a Mr Olympia idc if any of them won they all have the experience and knowledge

[@alizaka1467]

​@@pelaaja8097It's pretty well known in the fitness world about some of the bad exercises and advice Arnold gave. Don't know why you even said his name

[@erich7662]

​@pelaaja8097 he helps us more in the modern era than any other. He contributes so much of this solid stuff. Ronnie doesn't teach us directly much. Arnold hasn't taught us in 20 yrs. Jay is the 🐐 of social media bodybuilding, which is extremely important. Dorian is also very helpful

[@julia_wroblewska03]

​@@pelaaja8097😂

[@Steveishappynow]

This is fantastic advice

[@nicholastartaglia4276]

no tf its not lol No one in any strength sport goes from 1-5 reps, does 15-20 reps hypertrophy and then PRs after 2 weeks lol

[@MagicCityFLA]

@@nicholastartaglia4276damn bro never knew you were a Mr.Olympia athlete!

[@nicholastartaglia4276]

@@MagicCityFLA yeah the Mr. Olympia, the competition where they compete on who has the most strength Sounds like you’ve never lifted in your life.

[@Ivan_Lol3]

@@nicholastartaglia4276shush

[@BoleDaPole]

He's not talking about gaining strength but to increase muscle mass and appearance. It's Mr Olympia not the Olympics

[@danny09462]

One of a few bodybuilders that gives good advices

[@alexisbeuve8199]

This is not a good advice

[@Mike-bc7xv]

​@@alexisbeuve8199 wouldn't you like to know

[@GR-zo1lc]

@@alexisbeuve8199you butt hurt sure never heard of your pdf ass

[@riamu343]

thats trash advice

[@justinmarshall1043]

I agree. Going high on reps. Definitely a good thing but to bench three times a week and then at the end of 2 weeks go for a Max lol. Not very good at all. Imagine crushing your chest three times a week for 2 weeks and then trying to Max out

[@Davidbelifting]

Bulletproof form and control is a sure road to power

[@JohnWicksPencil14]

Thank you Jay, my dad and grandfather used to work out with you at golds gym in Worcester back in the day and had nothing but praise for you.

[@BlaineKK37]

Solid advice, high volume made me put up my biggest numbers in everything

[@memorandum740]

Especially with triceps and forearms for me

[@sjt6979]

Nice to see that high volume worked for you. I am thinking about trying this approach. Right now my max is 205 and my goal is 220. For me to hit 15-20 reps right now I would need about 135 on the bar. So should I focus a lot of my training on sets of 135?

[@lamine5841]

@@sjt6979I’m in the same boat, at 205 rn and am thinking about doing 135 for high reps

[@indene4033]

I'd do 80% of 1 rm and do the reps and if u cant do 1 more I'd just pause until I can do another rep and repeat until I hit 20 reps dont loser the weight

[@ZeedgeASMR]

Low volume would work better. Powerlifters never do high volume/high reps.

[@MarcoFeldman]

Great advice Jay 💪🏻 Your training style gives me crazy gains! Thanks for the great advice over the years.

[@executiveinvestments]

Anyone that says something like this can’t be taken seriously . It literally takes years to years to make “crazy” gains.

[@MarcoFeldman]

@@executiveinvestments I've been training for nearly 20 years...

[@Chips0269]

​@@executiveinvestments I guess you dont have any gains yourself

[@rostakamenik6060]

Jay really looks very healthy and fit. Big respect to this guy

[@anthonycavalliotis8736]

Thanks for passing on your Knowledge Jay.

[@davidtopoleski5935]

You and Dex were the ones who made me fall in love with this sport and your dedication to it is most admirable much ❤

[@LastFirst-rr9cj]

it is more like a drug cult than a sport

[@supersaiyan4rambo]

Famous dex?

[@mavrk.d]

Also strengthening your back and core will strengthen your chest and vice versa

[@jarren32]

Bro literally such am underrated comment

[@uzo9887]

Wow I always wondered that but never bothered to research it

[@coffinfeeder7732]

Good way to warm up for pressing movement is to warm up the lats with some light rows. It’ll help with stabilizing your upper body when it’s time for your top sets.

[@dwade6322]

"Do lighter reps" .....Mike Mentzer enters the chat. 😮

[@timothym2241]

But he also said 3x a week.

[@jasonofengland6421]

Mentzer’s dead due to bad choices. Jay isn’t.

[@dwade6322]

@@jasonofengland6421 Lol,and that has NOTHING to do with how he worked out. Mike had Bergers disease and a meth problem. His father passed away at a young age as well.

[@noblerogue4110]

Why only half extension? That wouldn't count as a real press. Is there a gain in doing half a rep? Honest question. If for quick explosive then i get it.

[@jasonofengland6421]

@@noblerogue4110 The top part of the move is mostly triceps, so the idea is this keeps the tension on the chest predominantly. It’s about growth rather than strength.

[@dar540]

The 3 to 6 rep range lifting sub maximal loads its by far the most optimal way to bream through plateaus. Adding in training techniques such as pause training, rest pause, priper accessory work to bring up weak points and accomodating resistance all help. Splitting your training into mesos also helps so maybe do a few mesos to focus on hypertrophy. Then go back to general strengrh based mesos in theb 3-6 rep range. Maybe at the peak of every general strength based meso test your 1RM before deloading. Rinse and repeat and you will keep making progress. Sure its diminishing returns but youll still progress. The problem is when you are advanced the progress comes so slow that it seems like not making any progress at all. If your 5 rep max on squats is 405lbs. It may take you like weeks or months to make that a 6 rep max. An extra rep at that level is literally adding another 405lbs of volume. This is why you have yo become more patient the more advanced you are. Train hard and train smart and remember 8-12 reps is always key

[@aq0m]

Thank you. Finally an educated comment. I feel bad for everyone that watches this video and actually takes this advice, freshly believing that 15-20 is the optimal strength training range! Couldn’t be more wrong

[@puregold8170]

Thanks so much Jay!!! Absolutely 💯 % appreciate it cause #1 I may be at that sticking point soon after some serious gains and #2 I’ve never heard anyone else other than Arnold speak on this subject. Arnold states that he knew that whenever he went into the gym that his muscles would try to get used to whatever he gave in a workout. Arnold said that your muscle memory plays against you for your muscle gains. See it tries to get used to whatever you give it. Arnold said his muscles were like saying I know your whole game plan! I know how many reps you were going to do how many sets you were going to do on whatever exercises. I’ve got you beat , it says! Arnold so then said, fine! I’ll tell you what I’ll do! I’m going to walk into the gym and start straight right off lifting the heaviest weight and see if it’s used to that!

[@robertlesuer2755]

Jay Cutler, legend, respect 💪.

[@tigrankarapetyan2956]

Great to hear some advise from the master himself

[@shatteringthematrix6959]

fyi hitting chest 3 times a week is mainly for juicers which they almost never explain. If you're a natural working out 6 days a week you're just busting your balls off and will burn out. Follow Mike Mentzers protocol if you're natty. 7-10 days inbetween same muscle workouts provides huge gains as long as it is high intensity.

[@amirmirtalebi5060]

Thanks Champ Looking good as always

[@EntokSauna]

thanks Mr. Jay.. You always inspire me with new information 🙏🏼

[@brettkilgore5374]

I'd say also work on rep goals, no just a 1rm max but maybe a 3rm, 5rm, 8rm, 10rm, 15rm, 20rm

[@mindmanifestationmagic5940]

Jay is my chest champion. Pec perfection! 👑🥰

[@shawnburnett2932]

Honestly. This was just what I needed to hear today.

[@tib7777]

Periodization is key to weight training in general, no matter the discipline. Sound advice that helps move someone from a raw beginner to an intermediate

[@jdawg93]

I just broke the 250lbs mark at 154lbs BW with this. Great Advice Jay 👍

[@AS-pug]

That’s crazy, very well done!!

[@noahfitness3974]

Liar

[@swingonthespiral]

​@noahfitness3974 I literally watch 5'3 manlets benching 315 natty at my gym. I can barely do 275 and I'm 6'1 lol. Shorter people can lift more on average because of shorter limbs/ROM. Usually tall people have good deadlifts but it's because they can make a wide base and already have more muscle. Not much you can do to cheat a squat or bench ROM and it still count. Now if you're 6'6 but built as wide as a refrigerator- then you're talking about a build that defies this rule just because of the sheer volume of muscle on the frame.

[@FlipuSan]

the 8-12 is timeless but so accurate, i always focus on getting 12 reps per set, usually on the last set i’ll get 8-10 and thats when i go till failure no matter how slow the weight comes up, W advice from jay

[@jackrosenbaum]

I know theres a lot of people focused on hypertrophy here, but i tend to focus on powerlifting, so my routine is focused around lower reps, but i still keep my working weight to around 90% effort, which keeps CNS fatigue down. When im ready to hit a PR and max out, i give myself a week or two of lightening up a bit before pushing for the new weight.

[@DarrenLocke-u5k]

More great advice keep them coming, thanks jay.

[@Outlaw33]

Ive been doing 15-20 for the last 6 months and i see a world of change. Every once in a while i go for like 4-6 and it surprises me how much the 15-20 translates.

[@stormtraders]

Better hyperthrophy?

[@rickydugan8223]

Going lighter and focusing on different rep ranges and just executing each rep as efficiently as possible is great advice. If you do want to try a 1rm, I do recommend doing a top set of 1-5 reps prior to higher rep work on one of the Bench sessions you do per week.

[@diego.rbeltran]

Great Advice, sometimes we try to aim for the 1 Rep Max too often. Instead we should focus on increasing the repetitions with the same weight

[@graemebruce9320]

I love your advice Jay. You’ve reached the pinnacle of your sport but you don’t preach…you advise based on your experience. I always look forward to hearing your advice…please keep it coming and know that it is hugely appreciated 👍🏻😊

[@RiftVaulter]

Also works for other muscle groups, I use this method on biceps and legs

[@silence3916]

Also strengthen your lat/shoulder, foreman and wrist and rotator cuffs too

[@jd14985]

In high school, our football coach made us focus on squats to help with our bench press plateaus… It truly made a difference. I gained an extra 50 pound on my bench press. Thanks Jay. I’m gonna try this next starting next week.

[@frankv7068]

Thanks Jay 💪🏽‼️

[@fredkim01]

Awesome advise! 👍

[@jetlag_beats]

Exactly what I do with all exercises, about every 3rd week. Instead of going for my usual max weights, I do an intensive maximum sets workout with only 50% of the plates on the barbell or dumbells. It totally burns your muscles where you usually just would get stuck on heavier plates with no burn at all at failure. Then... take about 3-4 days rest and then go back to the 'regular' max weight sets. Woppaa... there you go: easily more weight then before! :-)

[@dylanlee8158]

Thanks J!

[@antoncarlson9816]

The most useful information i have heard about bench press this is why cutler is and was one of the best bodybuilders of all time

[@Buff629]

Goat jay , I’m going to win my show for you for next year

[@frankv7068]

Good luck champ 💪🏽‼️

[@truepatriot2093]

That quote about the judges was hard af.

[@TirasJ504]

Thks Jay

[@AztecRose-zs4pt]

Thank you, Boss! You’re my hero, man!

[@Nonsense.2024.2]

Insane forearms my man

[@briangarcia60]

Awesome advice 🙏

[@edschoenfeld9935]

Awsome advice.Right now have trouble doing heavy weight on bench from shoulder pain.So have been doing higher reps strick form .Strong believer in some days you just can't put up the weight you want, but slow down do lighter with more reps and sets you are still getting a good workout in.

[@njfuentesrespecter81]

Jay was the first guy who got me past barbell bench pressing. I thought that’s what I had to do because everyone asks how much you bench. The best chest workouts I’ve ever had were dumbbells and 60 second rest times. It makes a massive difference in how much you can lift, but it feels like you’re doing way more work

[@Max_Xavier]

I always like to hear what jay has to say, he his old school, I would like to see him compete again

[@zakariazakaria6355]

good advice. Thank you

[@MrHarindrakvidya]

Thanks Jay

[@samscott4746]

Great advice 🎉🎉🎉🎉

[@andrebernier8023]

Very good advice 👌 👍

[@REALBOSSDEESEL]

Insane Idea of the switch up. Reps always matter. Solid advice as usual #MrO #Fit50

[@fit_dad223]

How many sets of the 15 to 20 reps? I weigh 177 my 1 rep max is 250 can get past that

[@icecoldviv]

Let me ask my pec muscles to solve some quadratic equations to confuse a bit😂😂

[@ironfist768]

I did what Jay said when i used to lift about 6 years ago. The Bench Press was my worst lift by far. I increased my numbers by pretty much following the advice he gave here. 16 reps.

[@grattof]

Great advice!

[@Paul-hp6zp]

Good advice,as usual 🇦🇺☮️🙏

[@drilldrulus1235]

It amazes me How little Jay Cutlers know about weight training in general and his horribel technique in almost all exercises 😮

[@droptopp3479]

Good but theres more to benching heavy than just reps, if you wanna increase weight then best thing is still doing the 8-12 rep range for 4-5 sets and also doing shoulder, tricep, and back workouts. In beginning i did mostly benching only and did bare minimum for arms and shoulders, also didnt even do back workouts. Took me almost 2yrs to hit 225 from doing 135lbs as set. When i incorporated more workouts that were medium to heavy, my max benching went up fast within 1yr. I went from doing 1 set of 225 to 6 sets of 225 and hitting 3 plates in that same yr. Benching 2-3 times a week though

[@DeSukmono]

Great advice! And it works

[@jeffreykountz3743]

Yes I started doing this and i can feel the difference in the muscle

[@d12polo5]

Time under tension reps work way better than extending out all the way.

[@Nathan-rv2re]

I agree with you Mr Cutler . Back in the day I would use the 5x5 method on bench press for 4 weeks followed by 4 weeks of 6 sets of 20, 15, 12, 10, 8, 6 reps respectively and I kid you not I was able to bench press 405 in my early 20's and I only weighed around 185 lbs .

[@teamstucker624]

I was stuck on 265lbs for 10 reps for a year solid. I just could not step it up and all of a sudden I went from 265-285 lbs for 10 reps in like 3 weeks. I have no idea aside from changing my diet more eggs and yogurt at night post work out.

[@highself5445]

Thank you so much 😊

[@dannewstead4412]

This is spot on. I tried this and increased my 1 rep max by 20kg!! Going back to basics gives your muscles time to heal and strengthen. Definitely using the same recovery technique on other muscle groups in the future

[@LoveLikeaHurricane]

i remember when the bar was heavy for me. Then this old school bodybuilder group suggested I do 40 reps with the bar, doesn't matter how many sets it takes, but to do as many as i can within a given set until I hit 40 reps (so i don't just do x1 rep for 40 sets). Interestingly, I broke through and was able to progress eventually to 25lb plates on each side and now many years later much further than I thought possible.

[@marloncosey8744]

THANX JAY I WILL TRY THIS TECHNIQUE… LIGHTEN UP THE WEIGHT AND TRY TO EXTEND THE REPS

[@steveroman3397]

Great advice from the legend

[@damsdee2214]

Facts. I do something similar. I just work a weight til i hit nice 10reps. The. Add tiniest plates in the gym, it drops me back down to 7/8 reps. Then i woke that until i get to 10 again. Rinse repeat. People seem to be allergic to the little plates!

[@kgraf77]

GOAT speaks... You listen

[@PersonalFitness3]

Thanks for these awesome and very helpful tips Jay! Appreciate you brother 💪😎

[@mozbizkit]

The classic...one leg kick out sit up motion. 😂

[@ApostleDavids8w]

Awesome video man thank you

[@jasonglessner1932]

Those little 2.5 lbs weights help break plateaus too! I always increase intensity by 5 lbs in the 6 to 12 rep range.

[@flanker909]

Now I understand because I always wondered how on earth I got stronger after a lighter period while I tend to stagnate even lose strength when I keep closer to 1rm

[@ZikrilloTursunov-yx9vk]

Greetings from Uzbekistan fans

[@HhhvxfhBfgh]

Can you still gain strength from doing chest once a week?

[@jesusbautista4367]

Yesss llight weight baby!!

[@kevincollier2117]

He said in his videos he doesn’t bench. Just dumbbell press. But he’s a champ. I should listen

[@menrbuiltnotborn6241]

Thanks Jay 🙏🏻, I think it’s interesting to note he wasn’t locking out there 😮, it makes it harder 👍🏻✅

[@maestromalave1400]

🙏🔥🙌 thank you brither

[@curlygrain4389]

Get strong. Then get reps with that strength. Then get stronger. Then get more reps.

[@alanloera5399]

So lucky to be getting some key insights from the Man himself. Appreciate all you do, huge fan and loving your content!

[@pqr590]

ahhh I've been doing this to see what happens and it's been working, so good to hear it from a great

[@mihajlojovanovic5652]

Tnx J❤

[@weirdthomas-mt5rn]

For me going light and then heavy every few weeks injured me more often

[@shaungosling1643]

Tnkz jay

[@farshid8734]

Ill do it this week thanks 😊

[@FiHopeAmor]

I've heard this information before but never implemented it. Been stuck at 180lbs on incline and decreasing over time, so I'll give this a shot.

[@matthewleduff8818]

Thanks for the tip

[@danielhunter50]

He's a genius my dude

[@tauiwi]

Keep your elbows in toward your torso!!! If you have underlying shoulder issues pressing like you saw here will expose those issues potentially ruin your life (like my shoulder issues have ruined mine).

[@Larry-dq4ig]

Switch from barbells to dumbbells for a few weeks or vice versa. That’s always done the trick for me.

[@scarsgaard1834]

High volume is game changing..

[@NobotyBoi]

Chest 3x a week is bananas