Simple Tips to Increase Your Bench Press IMMEDIATELY

[@fotis3v480]

Thanks coach my bench instantly increased to 4o5 and Stacy came back with the kids and cooked me dinner!

[@yodamaster757]

Aaah, just like I used to do back in high school!

[@Simplyfitalex]

Cool story bro, Thank goodness we have Dr Mike

[@RenaissancePeriodization]

She damn better! - Dr. Mike

[@yodamaster757]

@@RenaissancePeriodization - You wanna be my Stacy?

[@miraikeyra]

Stacy’s Mum’s got it going on though.

[@patrickvanmeter2922]

Well said. After a few years off from lifting, when I started again, I had to learn how to strain again. Now after 6-7 months, closing in on my old PRs. This video makes perfect sense to me. Thank you.

[@JukeYou_]

This video got me from a newbie and a 165 max bench to a 215 max bench in 7 weeks!

[@mreous333]

If you watch Arnold he had a wide grip incline/flat bench press. This stimulates the chest more and has less stress on the shoulders and triceps. At 5’ 7” with long arms, I normally press with my pinkie fingers inside the first knurl on the bar, so my forearms are at 90 degrees at the lower pressing position. I tried placing my ring finger, middle finger and index finger on the knurl line and using a weight I could lift 10-15 times, I did two sets of each width to feel where I got the most activation and stress. I tested each width with this method on the flat, incline, and decline press. Once I found a width that activated my chest more, I have used 4-5 sets of 5 reps and do flat bench one day, incline the next, then decline the third day, or flat twice a week adding incline the first day and decline the second. I have had gains in the last few months than I have never had in years of lifting. I try to add 5 lbs every 1-2 weeks to increase my strength in the movement. My bench and chest have always been the weakest lift and body part. All the rest of the muscle groups grow with little work.

[@leinekenugelvondoofenfocke1002]

Dr Mike, the exact way by which I know I've been doing a lift for too long is technical degradation. Its like my body is trying to do it a different way because there is damage being made worse in the pattern I've been using. It's literally like your body telling you to do something else. What you said about taking a break and coming back with better technique sounds counterintuitive until you've had to do it a few times. So when you said that, it just resonated with me. Like why aren't more people hip to this?

[@RenaissancePeriodization]

Most people don't read or listen to the wisdom of those who learned before and repeat the failures of every single generation of lifters anew. Tiktok is real! Great that you're onto the real real! - Dr. Mike

[@vcorkleth]

I imagine this would be part of your advanced video, but as a 450+ bencher I found that people really don't pay attention to their back. Growing my back help my stability and control through the eccentric and pause. It was also a big contributor to getting my bench to 405, as well as upping my frequency to 4x/week benching. I'm also a big fan of Mike T overwarm singles where you do a top single at RPE 8 before doing your volume work of sets of 5-8. A single at RPE 8 is enough of to keep train the bench skill at heavyish weight and not fatigue the volume work. Let's be honest, if you're getting tired from 1@8, your work capacity sucks or you're not gauging your RPE correctly.

[@coachingconfidant2785]

what nonsense. Back isn't even used in bench press. That stability thing makes a very little difference. You increased it through something else. I have a big back btw.

[@the_man_emperor_of_mankind]

@@coachingconfidant2785 idk dude, being stable makes it easier to express force, and having a solidly thick back does make it easier for you to maintain position

[@coachingconfidant2785]

@@the_man_emperor_of_mankind i get where you're comning from, but ultimately your strength comes from the muscles involved in the lift. The stability thing you're talking about makes like a 1% difference. It's not like you're switching from barbell to machines level of stability. Your muscles still have to stabilise the weight of the barbell. that extra cushion in your back will make like a 1% diff stability wise

[@the_man_emperor_of_mankind]

@@coachingconfidant2785 you're not wrong, on the OPs comment, there's not enough information from him, I'd say that growing out his back definitely helped. If we knew how big his back was before he really gave it more attention, it could have a bigger effect. His top singles probably did more for his bench than the bigger back, if anything, from the information that we have his bench largely went up from a confidence boost from the stability he gained. Well that and benching 4x a week which is probably where most of the gains come from

[@lukebbuff]

@@coachingconfidant2785 Better stability may not increase your 1RM a ton but it makes you more durable and resilient which lets you build more consistently and gives you a bit more margin of error on technique. Probably only makes a difference if your back is lagging by a lot, but I doing think that’s an uncommon issue either.

[@Devou1s]

Useful tips Mike! Always proper information from RP. I'm trying to deep dive into the holy realm of 2 plate benching before 2024. I'm a lean guy at 137lbs / 5'9" with a bench PB of 190lbs, the struggle is on the lower part the press and therefore more emphasis on the chest. The plan is to increase my BW to around 150lbs and workout for: size 6 weeks, size/strength 10 weeks and strength 6 weeks. That leaves me 5 weeks to prep and break the bar in half. See ya'll on the other side!

[@TheAlSnowShow]

How did it go?

[@deadandbored]

i was frustrated with my bench because im still stuck at 140kg x2 (the same this time last year) but dr.mike must have read my mind and posted this. thanks dr mike

[@m1rk093]

So you trained for 1 year and your bench didn't increase? What is your bench now

[@deadandbored]

@@m1rk093140x3 now

[@MegaUltimateMaster]

Probaly didn't train for like 9 months and started again couple months ago. No way someone trains for a year and didn't do any increase AT ALL.

[@yannickhervieux1517]

Best channel for training content. Period. -ization

[@lauren-emily]

thanks for all your informative videos! I went into severe hyponatremia twice last year & was hospitalised both times,( this was caused by one of my medications, Carbamazepine) they couldn't lift my sodium as I'm sure you know you can easily end up in hypernatremia. My muscles had been starved of sodium since 2018 - but no one noticed until historic bloods were investigated. I'm routinely tested as I am on a lot of medication, so it should have been picked up. Only by luck accidently last year the results landed on a different doctors desk, it had dropped dangerously low, I had severe myopathy & atrophied muscles, cramps everywhere. I couldn't walk, couldn't get up my stairs, was in a wheelchair a while, Walking and moving around got more and more painful, when it was finally picked up my sodium serum level had dropped to 120 units. It was a scary time. I Thought I wouldn't walk properly again, or be able to exercise at least. How wrong I was and how glad I am to have pushed myself so hard. This year around May I went to the gym to try to get stronger again, I went from being able to bench/shoulder press 2.5kg just about (ah awful!) to now 30kg, I am controlling the reps slowly with the eccentric and concentric, so that my technique is good, and I'm getting the real burn & feel my muscles working, maximum effort! I am following a program - 3-2-1, 4th week deload. Low reps, 4/5 sets on heavy, and then 10-12 reps of a lighter weight for 5 sets for volume. Then 3/4 accessories. Nackers me! But loving it, so worth it. I think if I hadn't got back to the gym & got atonger I would still be on crutches. And my bipolar would be running riot. Loving the compound lifts. Loving being sore from actually working on my body, not from being unwell! I've got my deadlift from nothing to 65kg, smith machine squat 47.5kg (I don't seem to yet be able to maintain enough stability to free bar squat yet), leg press 100kg. And loving learning all of this! I find the science you explain extremely interesting, it makes a lot of sense and I always glean info from your videos thank you so much! Tips on everything! So helpful.

[@JeanKlaud93]

Thank you for moving back towards some powerlifting tips & vids!!

[@GMC4240]

I have a major hip drive problem, I’m 6’4 and I’ve noticed based off my long limbs the angle at which my knees are bent while benching makes it nearly impossible to properly drive my hips into the bench. My hips tend to go up in my case. I’ve noticed a larger bench height from the ground can eliminating this angle, as I have played around with putting a few plates under the entire bench itself it increase the height. Obviously this is not a reasonable solution to my issue as I lift in a commercial gym but it’s just something I’ve noticed that helps. I follow a very strict Push, Pull legs 2x frequency Mesocycle and have been training for 7 years. I can rep 275 for 5 reps and have a 335 1rm on bench (with the hip drive) hip drive is minimal but still present while using lighter weight but at this point I absolutely cannot stop my hips from leaving the bench when going heavier. I have tried resetting my weight to go lighter multiple times and work my way up but nothing works as I believe this is an equipment/body structure incompatibility situation.Any input on this matter would be greatly appreciated as it is an issue I have yet to solve.

[@albstare]

Same height here but a bit weaker. I have similar issues and what's kinda helped is spreading my legs out a wider angle, however you might have to work on your hip flexibility a bit to be able to get them to that angle comfortably.

[@OtsuDC]

I dont know if you have been doing this, but when i see people asses sticking up when they bench its usually becasue they are pressing their body the wrong way with their legs. 1. Make sure you have a good grip on the pad with your back. A lot of commercial gyms have very slippery benches, and youll probably have to wear a cutoff or stringer and get some skin contact on the bench. This is so you wont slide. 2. Instead of driving your hips up, push your entire body backwards, as if you are trying to slide your head off of the bench. So you aren't driving your hips up, but your entire body backwards towards your head. push the ground not vertically down into it, but away from your body horizontally using your quads. Then you can use that force and transfer it into the bar without your hips coming up. There is no chance that you are incapable of keeping your ass on the bench while you bench press. There are also bench pads you can buy and strap around any bench. This is the one i bought when i trained at a commercial gym. www.onestrongherd.com/products/the-backbone

[@shaunanderson7772]

Chances are youll probably never see this but thank you so much for all the quality information you put out... as a beginner.. ish.... ive been applying your shit more and more and ive gotten so much further than ive ever done... a bit more consistency for sure but its so much more fun when you get actual pumps and results... hats off to you sir

[@samkedwards2032]

Just recently started lifting properly again after being out for a year with a bad shoulder injury - the longest break I've had since I was probably 17/18 so around 15 years. My bench suffered the most. I could barely move a plate each side for 10. After practicing this for literally only 4 weeks, my PR went up significantly and even my 1RPM. I know this is likely because of that muscle memory from my prior years of lifting, but it really was a catalyst for my strength. Especially with having to take very good care of my joints now.

[@OmarShenno]

Gonna keep this in mind when I transition to my strength phase. Thanks Dr.Mike

[@RenaissancePeriodization]

Best of luck!!! - Dr. Mike

[@SteezySteez2011]

I have the stubborn tendency of hitting sets of 5, too close to my 5rm, and then I aggravate a pec strain that's plagued me a few years. Desperately trying to leave poverty-ville once it heals up. Thanks Dr. Mike

[@AllPainNoGains]

What I learned: Do 1-2 reps if you just want to show off Do 3 reps if you want to build strength while showing off Do 4 reps if you just want to build strength Do 5-6 reps if you want to grow muscle while building strength Do 7-10 reps if you just want to grow muscle

[@jjhassy]

thanks

[@JVP_thephobic]

🙏🏾🫡

[@AA-hk3cm]

Do half reps if you want to faff about

[@watfunstu9086]

you grow as much muscle no matter the reps

[@imdark7372]

@@watfunstu9086no you don't

[@Paul-uf2yq]

Nice Thank-you for your time buddy

[@HubertTheBeardless]

You kinda never get sore from strength workouts (except after skipped workout sessions), so it is kind of hard to tell when do you overtrain. Joint stiffness and aches are better indicators in my experience.

[@WickedRibbon]

14 minutes into a video about bench tips, I did not expect a reference to Bubba Sparxxx 😂 You're a legend, Dr. Mike.

[@RenaissancePeriodization]

Thank you sir, but it's Bubba Sparrrxxx that's the legend! - Dr. Mike

[@johntwineham6015]

Mike, one of your points had wide grip to develop pecs. Personally, wide grip positions in the bench make my shoulder joints hurt, even with lighter loads. Dumbell flyes seem acceptable, so do a lot of them for pecs? Also, the topic of muscle fiber activation. For me, large (10+) sets of 3 with 90+% of max and 3-4 minute rest intervals seems to activate extra fibers; 8th and 9th sets are usually my best, not even including 2-3 warmup sets. Of course, perhaps what I think is 90-93% of max may actually be less than that, so the positive results may be just volume based. Anyway, great video!

[@Chaosdude341]

Congratulations on helping me to be "Like Mike" so that I could find my passion for inquiry and experiment :) Always enjoy these vidjas. I always learned things :d

[@samuelmorin1358]

Watching your weekly content and the tip that had huge impact was ''chest up'' when doing all kind of chest press or flies. When going back to regular barbell work, this chest up tip could give me a shorter range of motion and more tightness in back and chest.

[@charlescady1669]

Great video lots of good info, I would love to see this series continue for other lifts like overhead press, rows, dips, and like pull ups, keep up the great content.

[@meisdetermined]

Dr MIKE, singing that tune in a kilt and tap dancing…. Yes please :)

[@Cooowop]

Great vid 💪

[@haris13594]

Dr. Mike, bought a cambered bar for benching because of the training videos you guy and so far it has been awesome for my chest (and my back from rowing exercises), but lately I haven’t seen you guys use it in any videos anymore (from some of the recent chest and back training videos). Out of curiosity may I know why?

[@TrymGjorven]

Variation

[@rockyevans1584]

Cambered bars have become obsolete.

[@redcenturion88]

@@rockyevans1584 obsolete for what? You still get a great stretch on the eccentric. Still works for hypertrophy I presume.

[@rockyevans1584]

@@redcenturion88 don't forget about jokes. I'm just jealous of your bar man, those things are awesome!

[@RenaissancePeriodization]

Just using other variations for now. The cambered bar is still king! - Dr. Mike

[@jackpazin6159]

I’ve found that it’s pecs and front delts that help the most. Do lots of heavy dumbbell overhead presses as assistance work.

[@DarthNoshitam]

Please make a similar video for pull-ups

[@Magic_beans_]

He’s got you covered. kzbin.info/www/bejne/mKWpmH6ulNKEqNE The principles are similar: increase frequency, choose accessories wisely, add muscle, etc.

[@RenaissancePeriodization]

Done: kzbin.info/www/bejne/mKWpmH6ulNKEqNE - Dr. Mike

[@kren4449]

Please do one for ohp and/or push press

[@elsergecruz]

Maaaaaaan we need that album !

[@beffjezos3911]

A tricep specialization program please Dr Mike 🥹

[@God-se7ml]

Thanks dr.Mike .I am going to implement this tips in my workout and yes , please relase music album.

[@barbellbryce]

Gonna add this in with the expectation of receiving some hate... As someone who runs Conjugate, maxing out on a different bench variation each week has had the most surprising benefit to my raw bench. It exposes individual weaknesses unlike any other rep range, which then allows me to target those weaknesses. I'd also argue that the bench is an arm exercise (tricep) first, with the chest/shoulders being secondary movers. Having that mindset is better for injury prevention too.

[@RenaissancePeriodization]

I respectfully disagree! I think most of the best benches in history were built with non-conjugate programs. Also, the chest is by far the prime mover in the bench press, though the equipped Westside folks who also use conjugate would disagree! - Dr. Mike

[@barbellbryce]

@@RenaissancePeriodization Totally valid points, Mike! I'm not a Doctor so what do I know! I'm just going off of my personal experiences. Thanks for the input, it's an honour!

[@chrisg7945]

another thing that helps is doing floor presses (if your having trouble locking out) I have done these recently and honestly I've started putting up a lot more weight.

[@Ericboy114558]

Try the Larsen press, god tier variation for locking out!

[@MulletWorx]

There is no better blend of scholarly humor, particularly in regards to lifting, on all of KZbin

[@aianvaon9349]

Drop the track Dr Mike

[@josiahslate7374]

Currently using the Jamal browner program. Reps are usually in the 5-10 range, program lines up well with this information

[@otisboyforever]

When's the mix tape dropping? I need some new workout tunes. Great info as always

[@LokmaneDen]

best content, thanks for everything

[@johnnykarate_SweepLeg]

McDonald's arch... super wide grip... and Slingshot on. You're welcome.

[@charliehaskell1926]

Go to war bröther

[@Chaosdude341]

Warrior mindset

[@jacksparrow9182]

Dr Mike.. U r pure gold. Love from India 😁

[@lancetokubo]

thanks coach mike. i needed this video. bench been struggling fr. can you make a video ab imbalances(specifically chest too)

[@baileysutton889]

Dr Mike, id love to see a video on how you would program a bench day for strength, eg; how many variations of pressing movements would you consider in 1 session, if you would incorporate holds and if your exercise selection would change if you had a training partner.

[@RenaissancePeriodization]

We've got an advanced bench tips video in the pipeline! - Dr. Mike

[@nealr2786]

2:26 felt it in my soul

[@RoidfreeSenior]

I have always been big on sets of 5s in the big lifts as the core for strength

[@quaddrop4102]

Dr Mike, i found you through shorts. I stayed for the lols and accidently learnt a bunch.

[@Zooky424]

Great vid, playa.

[@brittanygray2742]

I'm gonna get us a cambered bar for the home gym. Are there any married men with kids on here? When do you guys work out? My husband is doing morning cardio to lose weight, but I'm trying to get him to lift weights also. I'm a SAHM right now, I get up to do cardio in the morning also, then I lift mid morning or afternoon. Im thinking he could meet me at a gym and lift in the afternoon? Just trying to help him get into a routine with it. Evenings are fully taken spending time with our boys. Anyway. What does everyone do?

[@OwainLlewellyn]

Dr Mike album would be incredible

[@KC--1776]

New sub, much love from Florida 🏝

[@kangaroo967]

Thanks for the tips, Dr Mike! I would also be sure to check out your gangster rap mixtape if you were to release one

[@themuscleupguy]

I'm looking out for that Bubba Sparks drop 🎤💿🔥

[@billf23351]

Excellent....super smart and funny!

[@ScapeTheRS]

Gracias doctor mike Israel

[@mbbag1980]

i love you dr mike

[@mrpablomx]

Man you have no idea how much I enjoy your videos you should try doing a daily Podcast.

[@use0fweapons]

when retracting your shoulder blades, is it common to get sore in that area as well? or am i retracting too hard?

[@IllDieAlone0818]

Hello Dr.Mike How many sets per week do you recommend on the 3-6 rep range?

[@nickmccleary2262]

I did the tips and my life played out like a country song in reverse. Dog came back, wife accepted my drinking problem, COORs light solved my problems, and my truck fixed itself! Love the tips, keep’m coming

[@bigshmoke9653]

My only goal in life is to buy so much merch and programs that i fully pay for one of Dr Mike's lambos

[@ianpier16]

Mike, we need a rap album! Also I've always had low bench and weak chest, I will start focusing more on chest isolation work

[@NicHasegawa]

I want to get Dr.Mike more lambos!!!

[@BenWright-z4y]

what if I can only hit the gym 2 times a week and i need to balance my bench press with other things like legs, pull, etc how do i then improve as i only have room to do it once a week

[@petersoar2886]

Thanks Mike! Lots of things that explain why my bench goes up pretty consistently here! There's a few things that I could add in at the appropriate times (the 3-6 rep range and pec flys things) that could push it even further too! So yeah, great video.

[@brianbland4837]

Can you give a recommendation on a camber bar? There are ones we see all the time but is that what you’d use?

[@thefitfoodie6392]

Make the album🤣. Thanks for tip, Dr. Mike! 💗

[@tylerstronk]

Not to promote a different channel but calgary barbell made 3 part seriers covering everything for bench press from equipment, setup, to lifting the weight. Highly recommend watching all 3 those ofc after this one.

[@rubnchvz]

Hi Dr. Mike, can I ask where do you procure your Trenchcoats? The ones I wear to the mall are really light and skinny and it gets really cold when you don't wear anything but the coat, as you're aware

[@RenaissancePeriodization]

The excitement of my imminent unlawful nudity keeps me quite warm, sir! - Dr. Mike

[@richardgumede542]

I'm doing all this but I'm stuck at 60kgs for month. I do realize that at the beginning I was pushing max 3 reps, and last week I was pushing max 10 reps to failure. Do I keep going until I do 12 reps clean?

[@johndoiron9615]

I have great triceps, but off my chest is terrible. Off to do flys!

[@user-we1sv5ud3h]

Hey Dr Mike, quick question on programming. If you've been programming your bench on a 10 rep scheme and you've maxed out on your 10 rep max, how would you transition into a 5x5 scheme in terms of what % you should start with? Hope this question makes sense

[@TheTMschannel]

10 rep max is usually somewhere between 65-70% of 1rm. 5 rep max is usually somewhere between 80-90% of 1rm. If you've only ever trained high reps, and you're really good at high reps, then it's probably the higher end of those numbers. Let's say you bench 60kg/135lb for 10 rep max. That's probably something like 70% of 1rm if you're really good at reps/not very good at heavy low rep work. 60kg/0.7=85kg or 190lb (this is the estimated 1 rep max) For an estimated 5 rep max, you'd then do 85kgx0.9=76.5 kg or 170 pounds. Now disclaimer. These numbers might be in the high end, so when you start out with sets of 5, I'd probably start closer to 80% of 1rm (which would be 68kg or 150lb if we use the example from above), and then work your way up in weight over the course of a few weeks, or maybe a full mesocycle, until you find a weight that is an appropriate difficulty. I hope this helps.

[@johnsirno5927]

10rm is 73.9%, 5rm is 86.3%. I'm assuming you kept the set/rep the same, while gradually working up % (basically LP). Ex. first week 4x10@65%(RPE7), last week 4x10@74%(RPE10). A "strength phase" would start off 5x5@79%(RPE7), and end 5x5@86%(RPE10). I would recommend 4x5 instead, building up to a 5x5@86% will accumulate a crapload of fatigue.

[@spyhunter775577]

These other answers are fine as a starting point, but don’t be afraid to take a week or two to experiment and adapt to the new weight. Don’t get discouraged

[@JezzaN1]

@@spyhunter775577 this is the key - everyone will have some variances I.e whether they’ve predominantly trained in a certain rep range, percentage of slow/fast twitch fibres, CNS adaptations etc so none of the estimated percentages will be 100% accurate for everyone. Good starting point to play around with as you mentioned.

[@EnigmaticAnamoly]

Is this applicable on a push day?? I see you mentioned skullcrushers and tricep work in general so that's covered but what about shoulders? Are we still doing shoulders on the same day or a seperate one? OHPing still an option?

[@veterancustomwoodworx9858]

I need to increase my reps at 185 for a competition, how do I go about increasing stamina for reps?

[@AaronOptimal]

My current workout starts with bench at 3x6 then 3x8 all paused followed by weighted dips and incline dumbbell for 4x10-12. My question is, should I increase my dumbbell weight and drop reps to 5-6?

[@OtsuDC]

no you dont need everything to be in the 5-6 rep range. keep your bodybuilding movements in the higher rep ranges and just use the 3-6 rep range for building strength on your main movement (bench press)

[@Thomas-zt7dm]

My chest has always been lagging factor of my bench, my triceps are arguably one of my strongest muscles groups though. It’s always very conflicting cause I know I could lock out probably like 25lbs more but my chest can hardly handle what I’m currently doing

[@silvankeller4883]

deep dumbell flyes it is then bro

[@revolutionaryfrog]

I have never clicked a video so fast in my life.

[@jennc6749]

I lost 30-40% strength after receiving Botox in traps and shoulders. Botox was for a migraine treatment. My benching and shoulder workouts are suffering tremendously, meaning I am not lifting the same amount, pretty much my beginning weight. Any advice? Should I keep lifting even though my strength and size will not grow due to Botox. (Botox relaxes and shrinks you muscles). You know so much, I though you might have an advice for me. ^^

[@gregoryburne5251]

Still the funniest gym coach in the worrrrrrrld.

[@lesmydumont]

I want Dr Mike's album

[@user-zb3lr3ke4f]

Dr.Mike, thoughts on using fat grips with the hammer strength press as a pec building modality?

[@Gargarks]

Not an answer because I'm not Dr. Mike, but I'm curious your thought process on how fat grips would in any way translate to pec building. On Hammer machines or anywhere. Especially since they're a grip tool and utilized in pulling movements. Seems like it would just broaden the space you'd be pressing against in the case you mentioned. Penny for your thoughts?

[@RickLilShore]

I decided not to watch any more RP videos because I feel like Dr. Mike has enough Lambos.

[@mahergerges6713]

What about his butlers tho?

[@symmetricshaman]

Thanks Dr. Mike for the great video! At 10:04 I think his name is Danial Zamani.

[@kuzinets]

Slightly unrelated question: if someone has lost a considerable amount of weight (50+ of fat), is it possible the previously created extra fat cells make the calories required to be at maintenence for deload actually a surplus, instead of neutral?

[@andersmagnussonhogvik4168]

I ate way too much food and did 5x5 twice a week. My bench went from around 100kg to 160kg. Science checks out.

[@10mack9]

how long did that take?

[@rhinopaul]

Been benching for 8 months. Gone from 3x10s of 60kgs to 3x10s of 90kgs and just started adding 100kgs for 5 reps at the start. Iv just started reading about 5x5 but if hypertrophy is from 6-30 range then surely 5x5s are just for strength?

[@danielcartwright8868]

Matt Wenning, who raw benched 600 lbs, says that the triceps are key. I don't think it matters much for me, an average joe. I need to increase the strength of both triceps and chest.

[@bbszabi]

8. Do a lot of upper back work. Some of the biggest raw benchers recommend to do 2 pulling exercises for every pressing exercise. Strong upper back and lats will make a solid base to move big weights on the bench.

[@RenaissancePeriodization]

I think that applies mostly to equipped benchers. - Dr. Mike

[@bbszabi]

@@RenaissancePeriodization Probably mostly to them, but eg. Matt Wenning is advocating this concept and he is a 600+ raw bencher. Julius Maddox does plenty of upper back work as well, not 2:1 though.

[@spyhunter775577]

@@RenaissancePeriodization would love to see you debate Josh Bryant. He seems to be the current ‘Hany Rambod’ of bench coaches. He advocates the back training, but I also haven’t heard him use the old “activate the lats” cliche.

[@1337mpgh]

Hey Dr. Mike. If my goal is pure hypertrophy, and not necessarily "increasing my bench press", is it ever relevant to train in the 3-6 rep range? I saw one of your hypertrophy videos before where you mentioned there was little point in going below 5-10 for bodybuilding, so I ask if that tip is mostly for powerlifters / specific strength training, and if we can just keep evolving in the bench press in about the 5-12 rep range and then mixing in other rep ranges with flies, dumbbell work, etc, or if it's actually optimal to do some 3-6 work even for long term growth.

[@adammiller9179]

Yes, you need a base of strength to be able to build muscle on. Maybe once you get to a certain bench weight, it's not as important.

[@OtsuDC]

if you have been doing a certain rep range on a specific movement for a long time it can go stale, and there is some evidence and it makes theoretical sense, that if you run a strength building phase then the gains in strength will potentiate hypertrophy gains in the future because, well, you're stronger now.

[@notthatguy2753]

Please release an RP album

[@KrunoslavSaho]

Please release an album. :D

[@Nakkiteline]

i've started going to gym this summer and i'm learning bench rn, boy am i weak on that lift compared to my deadlift. the technique is bit baffling to me still. i try to follow the advice pull your shoulder blades together and big chest, but when i fatigue i get way more power by just flattenin my back to the bench and pushing like hell. is that wrong, should i try to maintain the arc and keep the blades together or should i just bench with flat back where i get the most power? does it use some other muscles more if the back is flat? i'm trying to activate and use my pecs as much as possible but i can't feel them very well, nowhere near to the extent i can feel my biceps on a bicep curl for example. i am gaining strength and pec size though so i'm not completely blowing it, and i managed to press 40kg today which i couldn't get up week ago. i think i had the strength but not the technique yet, but it has improved with every session. it's so humbling to struggle with 40 kilos but if that's my starting point, fine then. i'm accepting it now 😂 shit is hard though, easily the hardest move for me from the big compounds. i can deadlift 80kg for 6 reps but can't bench press 50 kilos 😅 it's probably normal and i'm just berating myself for no reason. oh and these probably good for context, male 28yo, 68kg/150lbs

[@Nakkiteline]

i'm doing most work with only the bar to learn the technique but i found that i need to learn how to be powerful in that position aswell so i've used so much weight as i can safely handle even if i fail. so 40kg has been good heavy feeling weight for now. i'm trying to get that to 6 reps as today i could do 3 reps with that 40. i know i have power for it, it's just probably matter of the technique. but yeah i do some with heavy to start, and then go to 30kg, and then only the bar for finish.

[@devinmichel3207]

The fact the Mike felt like he had to explain the definition of what the title "Bench More to Bench More" meant, is hilarious to me.

[@ew-zd1th]

How can i train in a caloric defizit when my goal is to build a big bench and hold or maybe even build tissue in the best case? Maybe a single at rir 1 to3 on bench 2 times per week? And then go to regular training?

[@mindfuldrone]

A punk/rap/country fusion album would be a sure fire hit.

[@freneticfanatic]

Yes, that would surely hit bottom and catch fire.

[@heikohelgert6368]

Doc Mike ans the full romer with the new Song….. Life is to short for shitty reps. Make merch and i will buy this shirt.

[@jaymt1982]

How many sets of 3-6 reps would you guys recommend to increase bench press?

[@cooperramos2700]

3-5 sets is generally considered the sweet spot for set count. I like to do 4 when I’m training higher rep ranges, 3 when I’m doing lower rep ranges. I’ve found the most success strength-wise by doing 5-8 reps, but it might take some time to figure out what you prefer.

[@eskerur1591]

Could you please show us a reverse skull crusher on a smith machine progression? I don't know how to progress beyond the lowest setting of the bar :\

[@neosanking1388]

Thanks Mike.. Extremely Heavy Dumbbell Incline press & flat bench presses are great accessory exercise to help Increase your bench.. also, Heavy Tricep push down, dips, and Rows - upper back focus rows. 2 days per week split. Mon/ Thurs or Tue / Fridays

[@Ak-uj5jr]

yes i want the music