Free Bench Press Program - How To Increase Your Bench Press

[@ByronTexas]

Not flashy. Just sensible, hard and methodical! Thank you!

[@LairdRoss]

Thanks mate. I will do another one of these videos

[@jaykay1848]

My bench press has gone up following the smolov jr program but its very taxing on time and like you i have a life outside of lifting to live but that's an interesting point you made about shoulder work , never thought of that I'll definitely take that onboard and the rest of your advice. Thank you.

[@LairdRoss]

Welcome mate and glad you got some insight to help you progress

[@donavanlindsey6618]

Simple and effective from the states 🇺🇸

[@LairdRoss]

Thanks mate. Glad you liked it

[@space_balongi84]

Love the channel and all the helpful advice you give out. I'm so glad I discovered your channel and thank you for all the quality content and advice you share. Just curious if you'd still hit your legs and back twice a week as well and how best to fit them in there? Not asking for crazy in depth detail, just how you'd reccomeded fitting them in the week.

[@LairdRoss]

I will do an updated video mate and explain.

[@space_balongi84]

@@LairdRoss thank you for the reply. And thank you again for the great content and awesome info.

[@Ivano0]

Quality advice without the glitter

[@LairdRoss]

Thanks mate appreciated

[@Hielke0315]

Hello, I was wondering how many exercises I should do after the 4 sets of bench. Should I just coninue as if it is a normal workout, so 3 shoulder exercises for all 3 heads or should I limit the amount. Or should I only do like 2 accesory exercises and then go home? Great video by the way!

[@LairdRoss]

2 - 3 accessorie exercises and that is a quality session

[@laowai2000]

Absolute beast. Subscribed. Glad to stumble across channel.

[@LairdRoss]

Thank you mate. There is a lot in the playlists

[@SuperhumanUnchained]

First comment from the most faithful follower of this channel Great benchpress video

[@LairdRoss]

Your a legend mate. The support is always great to have. Also if you have questions let me know too - may even put them into a video

[@James_vs_gravity]

Great video! Do you recommend something similar for squat? 2 days a week with a heavy and light day, and back off accessories?

[@LairdRoss]

Yes I do mate, work very well

[@K_Lifts]

Great video brother, very insightful 🔥

[@LairdRoss]

Thabk you mate

[@MightOfChrist]

Thanks bro!

[@TheLASCADAO]

Hey, man. Thanks a lot for this! Im a little bit confused by the backoff sets, after i do my main bench movement, i go to the ohp work and pick one or two bench exercises, like a incline and a db fly, correct? Any particular rep ranges? (i know you said 2 to 4 sets for each movement, but do you recomend to work in a rep RANGE or a particular fixed rep number without going to technical failure?)

[@LairdRoss]

I would stick in the 8 - 12 rep range mate as a general rule

[@Mis0o]

great vid, my question is i do 1 heavy session lets say 3 sets rpe 8, 1 light rpe 8 too and afterwards i do incline db press, shoulder press and some triceps at the end, will my bench go up or should i limit the accesories to a minimum (accesories ill do only 1 set of 1-2 reps shy of failure)

[@LairdRoss]

The main lifts don't take to failure. The accessories pick one of them and take 1 set to failure, not all of them

[@Yagayee]

Same here i only do 3 total sets of incline bench and 3 sets of a seated decline cable machine per week. All the sets to concentric fatigue. Each exercise is kept in the 7 to 9 rep range. After 5 months i hit 405 on flat bench. I couldnt believe it. Simple progressive overload and properly managed recovery will do wonders!

[@LairdRoss]

Yeah make a big difference mate. You found what works for you mate which is great.

[@AndreasAntoniades0130]

so the deload is the same as the light bench day because both of them are 80%?

[@Josiahh216]

Is it good for me to bench 225lbs for reps and sets and every 4 days I do light weight and then mid to heavy until max week?

[@LairdRoss]

I prefer one day heavy and then one day light

[@jeremylewis9775]

Hey Laird, Do you have a website to purchase different programs?

[@LairdRoss]

Yes mate I do they are all on the patreon. Patreon - Garage Gym Laird Ross

[@monkey4424]

Could you put the program in the comments? And if so could you add on the % of max into the program and have the light day and heavy day seperated? And could you add on the back off set too? Thank you!

[@LairdRoss]

Maybe one day mate, not atm haha

[@Xs.high-end]

when you say 5 pounds each week for progression . you mean 2.5 pounds each side ?

[@LairdRoss]

Yeah mate exactly that

[@Xs.high-end]

@@LairdRoss thank you sir... so 4 sets bench , 4 set of ohp and push ups for my last exercise . is this good for a beginner? or can i add maybe a light dumbell bench press instead of push ups

[@LairdRoss]

Mic up the push ups with dbs each week. But yes 4 sets

[@nathanieldawson3620]

Should I do my accessory bench after overhead press or before?

[@LairdRoss]

After

[@maxnavarro632]

How do we break through a platueau? I’ve been stuck at 250 for 3 months

[@LairdRoss]

There are many different ways mate. Change up the sets and reps as well

[@janzuzok2369]

Laird when I am doing for example 4 sets of bench press what rpe and rir should I have?

[@LairdRoss]

The last set should be around a 9

[@janzuzok2369]

@@LairdRoss and the first three?

[@thebeast-vn5hn]

I like to work with 4 sets of 4 or 6 sets of 6 al the way to 10 sets of ten i also go balls deep with assistence exersizes

[@fusiorage4885]

How many sets and reps for the shoulder press on the heavy day and light? We do a deload when we dont reach the rep goal on the first set of bench? Is it okay if I do bench and than shoulder press and incline to finish?

[@LairdRoss]

Sets 2 - 4 and yeah deload when you fail the first set or give it a week and try again. If a fail again then deload

[@fusiorage4885]

@@LairdRoss how many reps?

[@Denis-ed3cm]

@@fusiorage48858-10 I guess.

[@kerrmackay5756]

Do you do the same volume on accessories on your heavy and light days? And how would you structure a 3 day a week bench program differently to a 2 day a week one?

[@LairdRoss]

I would really try and bench 3 days a week as I have other lifts going on. It would all depend on weaknesses

[@hybrid.lifting]

I've been stuck at 130KGx1 bench for 2 months now(I weigh 102KG) hope this routine will help me push through the plateau. I can do about 12 reps with 100KG is that a good starting weight for 4x8? Also is it possible to use slingshot bench as a accessory exercise? Not sure how much weight I should do Thanks for the info, liked and subscribed💪👍

[@LairdRoss]

Yeah that will be a good starting weight and you will be able to progress through the program well. I wouldn't use the slingshot this time round, next time see how you go if you need it.

[@ethansamson7206]

Great video g

[@Sadistic_77]

During the deload week when you put more energy into the overhead press, do you just increase the weight for that 3 x 20 set? Or do you do more of a 4 x 10 or 15 scheme? Also, during the light session, do you train the assistant exercises lighter also? Or is that just for the bench? Great video mate, your videos have helped me a lot over the past few weeks.

[@LairdRoss]

Few questions there. I keep the 3 x 20 but go harder as I have more energy so the weight is heavier. Assistant exercises get pushed a bit, not heaps but enough to use more weight.

[@Sadistic_77]

@@LairdRoss Thanks for the reply mate. You give great advice that normally people would charge for 👍.

[@LairdRoss]

I like to help others, and online coaching i charge for. But single questions i am always happy to answer

[@fusiorage4885]

How much reps and sets of shoulder press on the heavy and light day?

[@bleakreality1504]

Plz sir help me out I can do 12 reps from 60kg on bench but barely only 1 from 70kg I don't know what to do stuck on this plateu from past 4 months can perform 5× 5 on 62.5 kgs don't know what to do plz help me 😢😢😢

[@LairdRoss]

Have a look at the video I did called beginners bench press program

[@bleakreality1504]

@@LairdRoss thanks a lot for replying and helping me out 💖 u make great informative videos keep it up king 🦍 .

[@TrynagetJacked]

No criticism I know it maybe personal but do you use PED ‘s ?

[@LairdRoss]

Have had help in the past mate

[@TrynagetJacked]

@@LairdRossno worries mate just curious as you have some serious strength 💪👍

[@idrisghennam3570]

broo i cant bench more then 30kg for 4 months any solution for me im losing hope 😭

[@LairdRoss]

Check out the playlists as there is help there

[@LongCoNuong-ts6ku]

Good 👍👍👍👍, strength 🏋💪💪💪, 🥰🥰🥰👍👍👍👏👏👏🎇🎇🎇🎉🎉🎉❤❤❤

[@LairdRoss]

Thank mate appreciated

[@josel3861]

Man you using a bench shirt that’s cheating.

[@LairdRoss]

The comp i was going in was equipped. Sort of like saying a pole vault pole is cheating when everyone you are jumping against has one.