Is a BIG BENCH all about TECHNIQUE/FORM? 335lb/152kg bench at 151lb/69kg bodyweight

[@abdulrahim52]

My man thought if he could just get the secret technique he's gonna lift the same weight 😂

[@eatingnemo9582]

coping mechanisms

[@azgoatti5245]

hahahahaha

[@HelloThere-rx9wo]

😂

[@swagggggggg1]

I've been watching Longs videos everyday before the gym, such refreshing content instead of the typical meathead youtuber. For any of you young guys out there, this is the guy you want to run into and have a conversation with at the gym! thanks for the videos man

[@UFpwrLifter]

Thanks for watching and supporting the channel and our community, Steve!

[@bibo2728]

One of the only series I look forward to for entertainment! I dont watch tv or netflix, but I watch all your vids. Keep it up! Your form and style has made me improve alot on bench. I weigh 74kgs and do 125kgs on bench now after 8months training. And its all because of your vids! Would prob been at 100kgs alone rn.

[@reallyeasy5088]

wow thats pretty good. 125kg is your one rep max? I am at 77kg and do 9x85kg. What do you think my one rep max could be?

[@Thatonedere]

@@reallyeasy5088 Probably about 100kg-110kg

[@UFpwrLifter]

Really appreciate your support of the channel (watching) and community (commenting). Hope you hit all of your PR goals.

[@bibo2728]

@@reallyeasy5088 I would say u definitelly got 105 kgs.

[@profchaos7289]

me too, been watching him since the very first day

[@youthought878]

Lyla is tremendous in hand eye coordination and throwing at such a young age, very impressive

[@TarunBathija]

she has a better arm than me

[@floridawater7947]

The 🐐 🇺🇸

[@charleslonger]

I'm pretty much convinced the greatest time you can spend with your kids is when you're the +1 following their lead. When they're running the show, controlling the pace, and not being on an adult schedule, you actually get to SEE them instead of just being WITH them. Kinda like being a passenger vs driving... you don't get to appreciate all the scenery when you're behind the wheel. Thanks for sharing the family bits - this one, in particular, brought a TON of joy.

[@JD-lb8np]

This dude does the most full complete reps for everything he does.

[@DaytonaBlueHr]

As he should 😌 well as everyone should be doing lol

[@joeybmas14j]

Yep to avoid all the internet trolls that finds fault in everything on the internet, and gets mad at literally anything

[@Combatnuub]

Literally changed my bench days to Sunday Tuesday Thursday so I can watch him for motivation and all the benches are take on Mondays

[@christinakoller3621]

Great! I like your communication with your daughter. She's gonna excel at whatever she does. I'm learning from you! Respect!

[@jayk7781]

For those looking for Long's Bench Press formula of 20 reps at 80% and above. TARGET Weight 315 The Monday - Wednesday Workout 104 lbs is 33% of the goal of 315 lbs for 10 reps (Warm up) 176 lbs is 56% of the goal of 315 lbs for 10 reps (Warm up) 249 lbs is 79% of the goal of 315 lbs for 5 reps (5) 271 lbs is 86% of the goal of 315 lbs for 3 reps (8) 287 lbs is 91% of the goal of 315 lbs for 1 reps (9) 302 lbs is 96% of the goal of 315 lbs for 1 reps (10) 287 lbs is 91% of the goal of 315 lbs for 1 reps (11) 287 lbs is 91% of the goal of 315 lbs for 1 reps (12) 271 lbs is 86% of the goal of 315 lbs for 3 reps (15) 249 lbs is 79% of the goal of 315 lbs for 5 reps (20!) The Friday Workout 104 lbs is 33% of the goal of 315 lbs for 10 reps (Warm up) 176 lbs is 56% of the goal of 315 lbs for 10 reps (Warm up) 249 lbs is 79% of the goal of 315 lbs for 5 reps (5) 271 lbs is 86% of the goal of 315 lbs for 3 reps (8) 287 lbs is 91% of the goal of 315 lbs for 1 reps (9) 287 lbs is 91% of the goal of 315 lbs for 1 reps (10) 287 lbs is 91% of the goal of 315 lbs for 1 reps (11) 271 lbs is 86% of the goal of 315 lbs for 2 reps (13) 249 lbs is 79% of the goal of 315 lbs for 4 reps (17) 249 lbs is 79% of the goal of 315 lbs for 3 reps (20!) Adjust your percentages accordingly and Kick @$$!!

[@vinnysenn8746]

thank you for providing continued inspiration you give me for lifting. Just hit 325 bench at 153 body weight & 17 years old

[@vinnyp9877]

Great numbers man!

[@vinnysenn8746]

@@vinnyp9877 thanks homie

[@Twizztify]

Daymn, that’s impressive man!

[@vinnysenn8746]

@@pectusshark yeah i think i can too. I train a lot of pauses to work on explosion off the chest but i’ve never tried to hit a paused 1RM

[@vinnysenn8746]

@@Twizztify thank you my guy

[@AllGodsDue]

Jesus, dude you're a genetic beast lol. It took me awhile to hit 315 and I'm like 45lbs bigger than you. If you got big I can only imagine what kind of bench you could get lol. I bet the sight of you outlifting some huge dudes on tren has caused some of them to go through a gym life crisis lol.

[@gerunkwon2598]

11:37 Guy just can't help 'miring Long mid-conversation with a girl lol.

[@ditz3nfitness]

Ayy mate! Love your content! Great dad too! You’ve inspired me to start lifting and get healthier since I’ve had anorexia in the past! You show ANYTHING is possible with your lifts which keeps me going! Cheers from Denmark! 🇩🇰

[@DaeceJ]

Love the dude in the back at 14:57 helping him with the last rep =))

[@oliverbeck6839]

Love you and your videos, just a question why didn't you take the vaccine? All these weeks sick and quaratined could have been avoided :(

[@TJG421]

Thank you for all of your great content. You've been an inspiration for me. I'm struggling to move up in weight due to my current at home setup I only have a 5ft bar but making the absolute best of it in reps/sets

[@brucewilliams6931]

I agree!!! Makes me want to go back to the gym!!! Thanks for having a complete video of your family and the commentaries. Makes me feel like there is hope for humanity!!!!!

[@uliwehner]

this is the first time i comment here. I used to bench in my 20s, 130kg at 62kg, i was skinny at 5.11, then i stopped for about 20+ years and moved to the US. been back at it for some time, trying to get back to benching twice my weight, not easy at almost 60. but i am close enough. I got fat, but i have benched 335. before covid i benched 3 times a week, heavy. Basically always to 3 plates. I just can't do the many reps anymore, my elbows and shoulders complain :). Either way, just wanted to say, that i can recognize what i used to do, and where i am going again. do the work, get the results. If i get to bench twice my weight again, at say 175 now, i will feel pretty good, nice birthday present for myself, i guess.

[@ayuumi220]

"..my little miracle. Okay, last cast, then I get to go see my baby girl." I liked that ending. Wholesome. Reflects what you stand for. Loved it.

[@stephenminamina9505]

you're the reason why I started to go to gym

[@atrueplaya3178]

This is awesome! He’s been posting the same exact content for at least 3 years. Just him benching 😂

[@LuisCarrots]

Lmao you’ve inspired me to bench more, thank you

[@azgoatti5245]

long u r such a beast like always!! asian support 👊

[@MHjort9]

You really are an inspiration to me. Thank you.

[@ajfitness9041]

Waiting all week for this!

[@Randompersonfromnowhere]

I alway enjoy watching people bench next to you. like older guy going down half way on the 225 for 4.

[@SIX4TALL]

Constant tension

[@therealKOLOSSUZ]

Amazing

[@re_yn01]

I’m inspired to bench but anxiety gets in the way at the gym

[@Chewy21414]

Glad to see you are getting back into the 300s. I know taking it slow is key when in recovery. I'm still trying to work my way to 300 Im still about 50 to 55 lbs away though. It's a slow process but thanks to your program I am making a lot of progress.

[@ryeellz9967]

What programme?

[@parisbanks9609]

Hey Mr. Long what do you do for a living?

[@UFpwrLifter]

Corporate insurance Paris

[@parisbanks9609]

@@UFpwrLifter Your a genius Mr. Long stay focus

[@bohdanvuytsyk9095]

Hey Long! I hope this doesn't get buried in the comments. Could you please talk about breathing during your warm-up and heavier sets?

[@UFpwrLifter]

My breathing is all over the place with my half rep warm up sets. Sometimes I’ll do a few quick/short reps on one breath. On heavy sets, I take a quick breath to unrack, then hold bar while taking another breath. I hold the breath on way down, then start slowly exhaling on way back up.

[@Sotdot3]

Damn did you make a tutorial yet on how you were able to accomplish this?

[@Tyler-ye8vf]

So inspirational

[@rogerdavis9962]

Lucas look like a little ichiro with the bat lol...💪😁

[@RandyLe4zero8]

do u watch mr olympia at all?? i love 15min mark the dude in the white hat admiring . you see how much you inspire ppl bro ?? some ppl like me will get inspire by a big fish u catch lol .. lunchtime

[@UFpwrLifter]

No sir I’ve never seen it

[@sontrung0123]

Công nhận anh khoẻ thật . Sức mạnh tuyệt vời 👍

[@TheParkitny]

Dudes in the back @11:25 trying not to stare, but actually can't believe their eyes 👀

[@mabalyam765]

💪🏼💪🏼💪🏼💪🏼💪🏼

[@sofakingstewpid]

Hey Long what is your current program and how has it changed since your old one you published years ago

[@UFpwrLifter]

Sort of the same just less weight

[@Eulogy3918]

What are your rest time in between the triceps and pull-ups repa

[@joeklaps4708]

Wow ur kids really know how to catch a football, very impressive!!

[@donaldorojas1925]

You’re a great dad

[@dischlerkj]

Good job long I am still working back to 500lbs I am at 475 trying to get there injury free

[@UFpwrLifter]

Awesome numbers. Good luck on your journey man. Let us know when you crush it!

[@r8der674]

Do you also take 4 min breaks between pullup sets and tricep accessories? Thanks in advance.

[@UFpwrLifter]

No just 1.5-2min between accessories

[@packingpeter4177]

dang bro im 17 130lb and i was happy that i benched 95lb today😂 u definitely motivated me though

[@ewalters27]

Have you ever tried doing a full muscle up? I'm sure you could do a few pretty easily

[@UFpwrLifter]

No sir

[@daugustine7211]

Hey Long just curious did you and the wife ever take the vaccination shot? And thanks for always keeping it real, your humbleness is awesome. May u and yours keep staying healthy. ✌

[@wesleyjeurissen544]

7:10 you get your answer.

[@daugustine7211]

@@wesleyjeurissen544 ty

[@daugustine7211]

@@wesleyjeurissen544 lol had the sound down on his warm ups.

[@UFpwrLifter]

No sir. Thanks for the support 🙌

[@michaelb7691]

I just came across your videos, and you are a true motivator for me. I could watch these all day. I'm a pretty strong 6'1" #185, and always work to lift heavier..

[@stephanwomack8218]

Bro I play college football and I’m a running back but like how do you do it bro it’s crazy like i really want to boost my bench

[@UFpwrLifter]

kzbin.info/www/bejne/qqS7XoaegtiDb9U

[@arjunrajumenon474]

can you build chest size with your program or just the benching increases?

[@top10trending41]

Quick question, does the smolov jr bench program work?

[@UFpwrLifter]

I never finished the program, but hear it helps many others.

[@jakobwing9660]

Are you only doing these sessions or pull and leg sessions too ?

[@UFpwrLifter]

Just these

[@joelhall5124]

I have a list of questions for you, but I'll limit it to one, today: when you do the lighter warm ups, is there a reason for the half reps? Less fatiguing, or more beneficial to warm up within that range, etc?

[@vinsonhan21]

I think he mentioned it a long time ago in one of his old video, but its more for stretching/warming up the chest?

[@HateLoveHP]

He want to make sure the blood flow to do main sets safer

[@UFpwrLifter]

Sure ask as many as you’d like. Make new comments as it isn’t always easy to go back to review replies vs replying to new comments. I like half reps on the warm up sets mainly to have less potential joint fatigue. The quick reps also help me feel warmed up quicker.

[@andreimartins1278]

hey,a question for you Long. In addition to the Monday, Wednesday and Friday program, do you train anything else on Tuesdays or Thursdays? or sometimes add squats in those three days?

[@UFpwrLifter]

No sir those are off days. I don’t squat anymore either. Back to my minimalist routine since my gym’s squat racks are always full at the time slot that I go.

[@absolutelyflying]

Curious why you never use a weight lifting belt? I know you core and back is prob made of steel but damn. Much prop bro 💪

[@Equinsu_Ocha]

Obviously everyone is different but I legit see zero tucking of the elbows. Insane that you're able to push the amount of weight relatively pain free. You dont think you'd get strong tucking your elbows in during your bench?

[@UFpwrLifter]

I was never able to get used to that form. Been doing it my way for too long I guess.

[@g0ated82]

Who dislikes this video when it has been posted 13 minutes ago. People are serious lowlifes waiting for you to upload just to dislike it.

[@JD-lb8np]

Right. What is there to dislike he litterally does nothing to trigger anyone. Mabe they dislike how calm and nice he is to everyone 😂

[@slimreaper_ae]

fr

[@BeattapeFactory]

@@JD-lb8np some people are just sad creatures

[@g0ated82]

@Open Mike found the one who disliked it L

[@R.G.962]

They're mad that their 1rm is Long's warm up set

[@WilRockQ]

Can you explain how the half rep warmups help your overall bench?

[@UFpwrLifter]

Not scientifically no, just feels like it warms me up quicker than full reps and it decreases potential joint fatigue since I’m not locking out.

[@alexenache6942]

Hey bro quick question, is it all right to do the program on Tuesday Thursday and Saturday instead of the original format?

[@UFpwrLifter]

Yes of course, whatever your schedule allows. The important thing is 3 days a week imo.

[@alexenache6942]

@@UFpwrLifter Thanks!

[@user-xi9mc2uu8n]

Hey man. How tall are you? I'm trying to see how my stats compare and what I should aim for.

[@UFpwrLifter]

5’8.5” without shoes

[@RenegadeGamer]

Hello I'm new to your channel, and I really want to get back into shape but I find it really hard to get motivated due to not exactly sure where to start, do you have any suggestions or advice for someone like me who wants to start, I'm in my 30's and have never really been in much shape growing up

[@paulcee2404]

The best thing I ever did was get on a program. Invest in one from a reputable trainer that let's you repeat it. The one I got was from a physical therapist, I get lots of compliments about my strength that I can only thank the program for.

[@UFpwrLifter]

Glad you’re getting into it! Here’s my program if you’re looking for ideas to increase bench strength kzbin.info/www/bejne/qqS7XoaegtiDb9U

[@RenegadeGamer]

@@UFpwrLifter Thank you so much for the suggestion I really appreciate it and I absolutely love your videos and everyone's reactions are priceless

[@zakariyakarim1324]

Where can i find his program

[@Fatpigkenny]

Hey Long are you going to get vaccinated?

[@UFpwrLifter]

My wife says only if we have to (a cruise ship may require)

[@Fatpigkenny]

If you vax now after Covid, you will have super human antibodies

[@OrangeFlav]

yuh

[@cosworthTV]

im 72kg and bench press is my weakest point! my pr is only 65kg, if everyone has tips im glad to hear it

[@UFpwrLifter]

kzbin.info/www/bejne/qqS7XoaegtiDb9U

[@cosworthTV]

@@UFpwrLifter thanks! this may sound like a stupid question but why do the tricep excercise ?

[@SamSam-il6hv]

what program are you using for bench right now

[@UFpwrLifter]

No program, just mixing things up depending on the day trying to get back to where I was. Because I was injured, I wasn’t ready to fully hop back on the program yet.

[@georgetaylor1730]

dad strength

[@vinnyp9877]

@ufpwrlifter I’m about two weeks into your program right now. If I get to a point where the weight I’m using starts to feel really easy should I add 5 pounds to each set this coming week or just keep the weight the same and see where I am once the program has finished?

[@bnfj2809]

I am I believe around 8-12 months in and for me recently as well I do the normal warm-up and 5 reps of 77% but then I'll go to and stay in the 91&96% and I'll just rep them out for more sets but might not work for you

[@UFpwrLifter]

I would recommend staying same weight for 4wks, but others have done what you mentioned also with good results. Just be mindful to not over tax your body if this is your first time around with the increased volume and frequency.

[@vinnyp9877]

@@UFpwrLifter awesome, thank you so much! Will report back once completed

[@mhlengindlovu8450]

8:27 dude is doing 1/8 reps

[@realistadelnuevoextremo]

that is quite normal at the gym

[@KevinDescloitre-y2p]

@@realistadelnuevoextremo Unfortunately

[@troxxar714]

maybe hes trynna do close grip bench with constant tension on triceps, or hes just half repping xD

[@silentwolf9402]

Is 105kg max bench good for being 16 years/88 kg weight/180 cm. Been training for almost a year now

[@tristensifuentes1712]

I know you don't specialize in bodybuilding movements, but have you ever done any strict pressing in the past?

[@UFpwrLifter]

Nothing I trained for or tried to increase, but I did the OHP in five or so sessions and got to 165lb x 2. I haven’t done it again just bc I did it on the squat rack and the squat rack is always taken (also why I gave up squatting).

[@erwinfloresca2534]

Hey Long, I'm doing your bench plan to get to 315 lbs (currently @ 285). My sets feel pretty easy with pauses. Do you think I should go up 5 lbs on each of the lifts? I was planning on increasing 5 lbs every 2 weeks since I'm 41 now and trying to prevent injury.

[@Sam-us6vs]

Where is the plan ?

[@UFpwrLifter]

Hi Erwin, I’d recommend sticking to the program calculations at least your first time around to make sure your body has adequate recovery time. With that said, others (don’t know their ages) have reporting progressing as you outlined with good results also!

[@erwinfloresca2534]

@@UFpwrLifter Thanks man. Next time you're in Tampa Bay, FL, hit me up. My wife makes a mean pho and/or bun rieu :)

[@ooktay.aygunn]

👍🏼

[@warrentredaway1666]

A quick question, why do you only do half reps during your warm up ?

[@UFpwrLifter]

Less joint fatigue and I feel it warms me up quicker

[@warrentredaway1666]

@@UFpwrLifter thanks for the reply its much appreciated

[@alexhaggar2657]

is it possible to start training at 21-22 years old and see serious gains/results years down the line? i’m talking like putting up 315 as a one rep max and also being able to do 225 for reps. i don’t know why but those have always been numbers i’ve had in mind, maybe because they’re considered to be standards. either way, from a physical development standpoint, it’s not too late, right? i guess for reference it should be noted that i’m 5’10.5 (barefoot) and 130lbs, so in terms of a starting point i have a long ways to go. I really wanna gain serious size and strength, im tired of looking so painfully lanky and frail. the last time i attempted a one rep max on the bench i think i got 105.

[@marcussalokantam1034]

Its defenitely not too late actually 21 is a really good age to start and you can get to 225 in under a year easily just gotta gain weight and train.

[@UFpwrLifter]

Never too late Alex! You can def work your way to your goals. You will get stronger while increasing body weight.

[@NotLuxy]

Nice to see the strength coming back! And I’m up 20 pounds in 3 weeks so far with your program! I’m going to be back to my old max sooner than I thought

[@UFpwrLifter]

That’s great man, keep it up!

[@savemysoul73]

Hi, how long does your workout take?

[@UFpwrLifter]

A little over an hour for everything

[@vonksummer9099]

bro how tall are you?

[@Runner-Boy]

My bench is now at 60kg for 3 reps of 5 sets no failure

[@benbruh209]

Heyy been watching your videos for a while now.. was wondering if you ever workout with a partner or do prefer to work out alone?

[@UFpwrLifter]

I don’t have a designated workout partner and don’t have a preference either way. I’m down to workout with anyone.

[@Superhunan]

Daughter has a cannon !

[@billybobmonroe3166]

I would say 75% of it is just genetics. I know plenty of big guys who have great form and work hard at their bench, and yet can only barely crack 225 lbs.

[@Aaron-qk2hj]

At that point I feel like it's just your approach to training and improving on the bench. I highly doubt any male's genetic limit is only 225.

[@violent_bebop9687]

@@Aaron-qk2hj yeah, it's definitely training, big guys have a huge genetic upper limit.

[@arjun-cw7cr]

long i am an avid fan of the channel but i must ask why are u not vaccinated? u took proper measures quarantining and wore ur mask consistently throughout the worst parts of the pandemic, just want to know what's up regarding the jab

[@UFpwrLifter]

No particular reason. My wife is a firm believer in not over medicating. I’m not for or against it. We never get flu shots and stay pretty healthy. If we are required to get it (like for a cruise or if my wife tells me to) then we will get it. In the meantime, we will fight it naturally.

[@rn4421]

Do I hit bicep ??

[@ryeellz9967]

So its 20 reps a week split into 3 days?

[@UFpwrLifter]

20 reps each of the sessions, 3 days a week.

[@tripleplay4]

Long, please ask your doctor about the vaccine and ignore the youtube/facebook 'experts'. We want you to keep making videos in 2050. Stay safe brother!

[@Ellofellowvibes]

Long wth? Your oldest has an arm dude! 😳 and aim too

[@ryanvillasenor42]

How should I warm up to my max on benchpress?

[@bnfj2809]

I do shoulder warm-ups and the normal warm-up and also couple of dips and push-ups and I am fine

[@jcob893]

Why do you count when you cast your line?

[@UFpwrLifter]

No particular reason. Just trying to see how many casts until I catch one.

[@randyle4520]

Are you at 3x bodyweight bench ??

[@UFpwrLifter]

Unfortunately not. Best ever was 2.65x, currently recovering from Covid and around 2.4x.

[@im2fried199]

Your daughter is the next Tom Brady

[@playgroundmadness152]

I'm going to start your program this Monday. My max is 235. Well see where this takes me lol.

[@nikolastojanovic1442]

What is your bench plan?

[@UFpwrLifter]

kzbin.info/www/bejne/qqS7XoaegtiDb9U

[@adrianibarra9589]

Curious if anyone here has elbow pain, I felt a lot of pain when i maxed out and it would hurt for a few days to extend the arm but when it felt like normal and I would try to bench heavy again the pain would come back, any recommendations?

[@UFpwrLifter]

Maybe more time off is needed

[@strongstrengthtv]

how big are your arms?

[@UFpwrLifter]

I think 15-16”

[@strongstrengthtv]

@@UFpwrLifter 14" here. But my bench press is very low. After the bench press go past a certain weight, u will not grow any more arm size.

[@xxk4rilsxx]

What were your symptoms of Covid?

[@36w]

How tall are you

[@alexhaggar2657]

he’s a legit 5’8.5 barefoot, he answered me in another video when i asked.

[@UFpwrLifter]

5’8.5” without shoes

[@ernonpineda3401]

It's just a 19 minute Long video about housing foot balls

[@kingloo6407]

He should go to NFL combine and punch up 50 reps @225. All the 400 pounds linemen will shit their pants.

[@AK-kz1he]

How much do u weigh?

[@raygun1414]

150

[@UFpwrLifter]

151 in this video

[@ryeellz9967]

How the fuck is this even possible