What's REALLY Important for Building a Big Bench - Bench Press Checklist: Exercises & Programming

www.empire-forum.com
This is a checklist of the important factors in building a big bench press over time. Here, I cover the movement selection, frequency, split, and different training thresholds that can be applied to any progression to keep your upper body growing and bench moving.

[@AlexanderBromley]

BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇 www.BaseStrength.com/the-app Bromley Merch from Barbell Apparel only available HERE! 👇👇👇 barbellapparel.com/Bromley

[@guerilla.dilemma]

This might just be the best channel on youtube for learning how to self program

[@lukenath6983]

Agreed. Most underrated channel for powerlifting/strongman

[@markharrikissoon8488]

Agreed,alot of valuable information for free

[@Guitareben]

This might be the smartest strength channel on KZbin

[@GVS]

By far.

[@grimtrigg3r]

Guitareben if you like this one, try Barbell Medicine.

[@Daniearp]

@@grimtrigg3r Bromley is like the Barbell Medicine guys, but he comes accross as more approachable to a regular Joe

[@themuscle8467]

Nah man you need to check out v-shred. The guy knows EVERYTHING, all kind of secret workouts I’ve never seen that make great gains

[@mcbeet1]

"It doesn't matter" honestly is still refreshing to hear no matter how many times you say it. People tend to over complicate everything. Training ADD is a real thing.

[@Schlook]

Indeed. This applies to diet as well! I remember in my early 20s me and my friends spent so much on stupid whey protein and all sorts of shit supplements. An old lifter, a friend of my father overheard us in the gym and went to us and was like MANNN JUST EAT NORMAL, EAT REAL FOOD AND EAT NORMAL 15 years later I realise how right he was. The "fitness industry" have the most absurd thoughts regarding eating and food etc.

[@Horus-Lupercal]

@@Schlook Chicken breast and extra sleep are the best steroids you can get. 💪💪💪

[@simonfredin125]

@@Horus-Lupercal Well I wouldn't know about THAT, but without extra sleep and proper food then alot of work is just down the drain. But I get what you're saying, going to bed early is pretty much a must if I'm gonna pull off a PR the next day.

[@speedymd44]

i forsure over complicate training. Sometimes I have to tell myself: turn off the yotube and just pick up some heavy metal objects

[@michaelleblanc5213]

First discovered this channel about 2 weeks ago, and it has since become my favorite fitness channel on youtube period. Properly explained concepts, no fluff, easy to follow. Can't say enough good things about your work. Cheers & happy lifting!

[@buira9482]

BENCH PRESS. Main movements: bench press. Me: 👁️👄👁️

[@RichM3000]

(DUH)

[@wezedwards234]

Great video, as always. Came at the perfect time too, as I'm trying to hit that third wheel on my poverty bench! Oh, and it's great to see Bromley's subscriber count climbing - the best strength programming channel on KZbin!

[@heismysavior21]

Easily one of the best lifting channels out there. SOLID and consistent, much appreciated 👊🏻💪🏻

[@jefffinley1303]

Awesome video sensei !Thanks for the tips.Ive been stuck at 295 for 3 .not bad for 53yr 170lbs.goal is 315 for 3 .almost there!100000 likes to you my friend

[@FUDamentals101]

Thanks for great video. Motivated to resurrect my bench after ditching it for years to get my shoulders back

[@jdmalm123]

Internal / external rotation exercises. Sufficient back work (hint: much more) and consider rotating heavy bench/light ohp and light bench/ heavy ohp. Floor pressing for a few months can also de-stress your shoulders but help your bench.

[@FUDamentals101]

@@jdmalm123 yes floor pressing I will give a go since I've never done. The other stuff helped repair my shoulders to pain free right now

[@daniellalonde6784]

I have to say, out of all the technique discussed, your oration is maybe one of the best.

[@AlexanderBromley]

Appreciated!

[@jmcadoesvids359]

Your channel is way too underrated, thanks for all the great info

[@alexwilliams5587]

Weighted chin ups really helped my bench and dead, im doing 90lbs for 3 at 210lbs. Definitely made everything more stable. The other thing that helped my bench was larsen press and floor flies

[@Horus-Lupercal]

Close grip with my feet up (similar to Larsen) helped my bench. And yeah, mean lats, mean bench.

[@alexwilliams5587]

@@Horus-Lupercal i like close grip hook lying, crazy chest pump

[@sanchitshirol4421]

will try chin ups and larsen for sure

[@kaanner243]

love the in depth content as always

[@jamespurchase4035]

Once again: Thank you Mr Bromley!❤

[@rossedwardmiller]

Noticed this channel started in earnest about a year ago. ~25k subs is really good growth for a year of consistent uploads, but I think from the quality level of this content, this channel is gonna be at 75-100k subs in the next 12-18 months. Excellent content and upload rate.

[@zed1123]

You were right

[@catedoge3206]

it's at 75k 1 year later. i trust mans for investment

[@catedoge3206]

233k now holy!!!!

[@daved8858]

I’m glad I found this channel

[@d0nnerhall932]

Getting better with every video.

[@jtsavor5649]

Love your very comprehensive content and dedication to the craft. I know this post is a bit old but just stumbled on it now. Makes me ask if you would do a video series relating to recovery from common major injuries like pec major rupture etc from the big 3 lifts? Thanks bro for all you do!!

[@manicmandownup]

I like one day a week doing close grip with bands and the next week doing chains…as a variation to a main bench day.

[@Bz626]

My guy, you've got me making some next level changes to my entire program with just this video. Thank you

[@ogre36]

Like the comments regarding overloading variations vs. non overloading variations. People bias too much in favor of overloading variations.

[@variousmentalproblems]

Every time you put out a video it looks like your subscriber count has jumped by another thou. Commenting frantically for engagement

[@0hopscotch0]

JMs have helped my tri power so much.

[@sushantpawar3703]

"If you can't keep yourself from getting injured you are not last long enough to get stronger" - Alexander Bromley

[@Shahrukhsa]

Greg Nuckols deadlift program next please. I find that the volume on the intermediate and above programs are brutal. Would love to hear your thoughts

[@TVmuki]

Agree. At the same time the intensity on these programs is also often extremely high, especially if they are percentage based. I sometimes wonder if the people who wrote these programs are just freaks of nature who can handle such high stress.

[@mrbartuss1]

Now it’s time for deadlift and squat checklist!

[@hikikomoriechi]

Im doing something like a convination of step load and volumice since the minimun jump weight in my gym is 5kg(too big ). would be like this in any given weight:3x3 4x3 5x3, 3x4 4x4 5x4, 3x5 4x5 5x5,3x6 4x6 5x6 then add 5kg, start again.

[@gage2462]

how much progress have u made off of it?

[@mdd1963]

A few mini cycles of lighter weights and sets of 8-10 might help …

[@user-gp8tp1di4h]

Thanks for the advice man. Love the channel.

[@dedpossum66]

This channel is brilliant

[@TheJeremie247]

Good knowledge I can share this with my clients

[@N3330X]

Thank you so much for your knowledge , much appreciated Bromley 👍

[@adgcih1689]

Great as always!!

[@ArjunMylvahanan]

Hey can you do a review on Zack Telander’s programming for strength video series along with his video on supercompensation programming as well?

[@jacobanderson1911]

People are finally figuring it out. Won't be long before new records and new limits in every body weight class skyrocket.

[@houseofmods2104]

Here to learn... stuck at 275lbs bench and it sucks

[@MrSHOT321]

needed this

[@ordinarypablo]

I needed this thanks

[@tggd8423]

Great information in this video! Could you make a video on how to do upright rows without destroying your shoulders?

[@MattFlyFisher]

I know its extremely late response but try upright rows with a loaded backpack. They feel amazing like this on my shoulders

[@anindachatterjee1825]

Please do same kind of videos fro squat and deadlift .love and respect from india

[@binyamgebreselassie5807]

Hope he does the same for deadlifts and squats

[@jaymcn]

any difference in using pause bench vs tng? (pause bench to be more comp specific but tng to get a bit more weight on the bar for better overload)

[@VencedorGamer]

When I go to the gym, I never try to "Fit" any exercise in, I dedicate 2-3 hours 4-5 days a week, I spend 30-40 mins on each muscle group I want to work on that day.

[@Monster-hx8qx]

That sounds like one of the worst things to build strength and muscle

[@johntrains1317]

Awesome video

[@fabianabromeit6535]

Amazing video💯 I just subscribed

[@kristerpresty8033]

Very helpful, love the content

[@ramyadelsaad3057]

Thanks man for this info ❤

[@yodathecloverholder69]

Great info thanks bro.

[@jake_god_of_sleep6564]

I have a bench only meet in 5weeks that’s 10 days to train and rn my max with strict form is 175-185 possible most weight moved not working on form was 195 I have no idea what I’m doing and I’m crazy enough to think I can get 200 clean.

[@exsk506]

great idea great details thanks man

[@PigeonAbides]

Was upto 4 plates ..415 lbs bench but its a ridiculous exercise snd zero health benefits so after years of doing it ive stopped weights completely and do cardio and core feel wayyyyyyyy better.

[@emirbfitness]

you make great content

[@tronhenrikolerud2683]

pls make a video like this on squat and DL

[@brentstudamire7798]

Would Floor Press also be a suitable variation??

[@brandenpGains]

Do you have anything on periodizing joint health?

[@Hellsut]

Just fuckung awesome!!!

[@tomasvanlieshout9765]

Can you review calgary barbell’s free program, the 8 or the 16week one. ?

[@rossjeffrey9281]

Great content. Question tho Why no flat dumbell bench press ?

[@AlexanderBromley]

I think they're great! The weight won't get substantial enough to consider it a variation, but they definitely go in the 'pec' category, or along with dips as a non-specific compound

[@mrsmuuve]

since you don't really lose strength that quickly on major muscle groups Do you think it makes sense to set a goal on a particular lift that isn't that far away than prioritizing that style of training then after you hit that goal you put that down to minimal work to keep that strength and prioritize your next goal? like if I workout 6 days a week and I put Tuesday and Thursday into minor accessories such as rear delts calves and and conditioning and Monday and Friday towards a press and upper back work and Wednesday twords legs and pulls to stay strong but not increase and events on Saturday. Then after I hit my pressing goal I swap the Monday and Friday style of priorities with the Wednesday priority?

[@arturojimenez3053]

Basically sounds like a bro split do whatever works for you try it out if it gives you gains stick with it

[@mdd1963]

At 59, with current volume ( 2-3 sets of flat bench, 2 sets of inclines, 2 sets of dips, 2 sets of machine flys), I seem to need 5 days recovery. That sort of decimates any plans to bench 2 or 3 days per week. :/

[@mdd1963]

I discovered last year that benching every 5th day led to VERY minimal gains in strength, as evidenced in only gaining 1 damn rep with an AMRAP attempt over a 5-6 week period. 7 days off, a light deload workout, 6 more days off, and BOOM… ; picked up 3 more reps! ( go figure!)

[@bobsmitth497]

55 i do my own hybrid bench, one day heavy weight descending reps until i hit 10 k total weight benched, 72 hr later sets of 25 rep till i hit 100 reps benched. Body weight 175, Bench is 225@ 16 rep wont do max as i usually just lift at home. I mix in light weight fly's and triceps extensions for total of 100 reps with each bench day. Still will mix in 2 day push ups 70 -80 non stop on non bench days. Stronger now then when i was 20-30 but cardio sucks endurance not so good

[@LiftingwithGrandpaCharlie]

Thanks !💪

[@dragonchr15]

Anyone can answer this. Does it make sense to have a 4-8 week cycle where you just focus on bench variations and specific accessories before having a final 4 week cycle where you exclusively progressively overload your bench press, while only doing exercises that address weakness, leading up to a meet?

[@TraiythLeffler]

25,000 people subscribed woah!

[@bacawaka2813]

What is a good way to increase a bench press without bench pressing or at least a lack of time under the bar. The bench press popularity has lead to the majority of the benches taken for the majority of the time during peak hours. I may get the opportunity to get under the bar maybe 1 time every week and if not every other week. I noticed that I am not getting stronger with the lift.

[@MattFlyFisher]

Weighted deficit pushups

[@giovannifiorrosso6053]

I m having trouble increasing my bench After an injury

[@gumbygreeneye3655]

Nice!

[@JuliusCaesar103]

Watching this while not even being able to bench 2 plates😫

[@halfunder9712]

Me watching not being able to bench half a plate lol

[@chrisscrivacomedy]

How many plates you guys at now?

[@JuliusCaesar103]

@@chrisscrivacomedy I've done much more inclines recently, don't know where I'm at rn, how about you?

[@chrisscrivacomedy]

@@JuliusCaesar103 inclines are great, I gotta add them in next program, I’m a few months back at it after several years off and muscle memory is treating me well. Got a clean 8 reps of 275 this weekend. More excited about being less obese lol

[@User76372]

Hey man, I've had a back injury that's seriously hindered my progress for 3 months. Do you think I should have a full on rest for training?

[@johntrains1317]

Definitely red line it till you destroy your back bro

[@santiagoaguirregaraypintos801]

Not Alex but I would recommend checking out barbell medicine for anything pain/injury related

[@sheadoherty7434]

Depends on how it hinders you.

[@RTHpriest]

Do you do decompression work, strengthening with sub-maximal load and stretching?

[@User76372]

@@RTHpriest yeh I was doing stronglifts 5x5 when I got injured, and so the squats were always grinders 3 times a week. What would you recommend for decompression work, like dead hangs and reverse hypers?

[@dashingszn9676]

So do you do upper lower normally

[@09thespecialone]

Simple. Focus on the Press (as your primary lift) and get fat (the bench press and its variations are directly proportional with an increase or decrease in bodyweight. Unlike the Press).

[@coleeicher2933]

Review of ph3?

[@j.a.6866]

What are your thoughts on using a bench variation during a 5/3/1 cycle as the MAIN movement? ..or is it Better to just use the variation as a secondary/accessory movement?

[@sean6459]

Really depends on your goals, and where your at. If you notice your lock out is the issue & your in off-season, I don't see why using the close grip as your main movement would be an issue. But if you've got a competition coming up, you should probably have you main movement be highly specific to your competition movement

[@thebeast-vn5hn]

Its like going back to school the teacher is talking so much that i dont remember what hé was saying

[@LJxYTV]

Do you do online coaching?

[@jdmalm123]

He does. Limited slots. May not have openings.

[@audieallen9734]

your a beast

[@omarmendez2309]

Hey Bromley any program for the overhead press

[@chrisgordyn387]

Nuckols 28 programs work for OHP, he said before (I think)

[@omarmendez2309]

@@chrisgordyn387 thank u chris

[@09thespecialone]

It is just called the Press (not OHP).

[@omarmendez2309]

@@09thespecialone thanks wat about the program

[@birkrum4630]

Starts at 2;45

[@HPrithiraj11]

Came from the westside video to here

[@dijohn17]

Mike is absolutely right, you're not gerting a scholarship to college or a multi million dollar contract from powerlifting. Theres no incentive for a Lebron James to choose powerlifting over NBA

[@sirturd2954]

Personal notes 19:30

[@thebeast-vn5hn]

Variaties en dit en volume derest begreep ik al niet meer praat te veel begin me te vervelen

[@nateormond6115]

Who would say pecs are important??

[@alexandereast4072]

disagree entirely about technique - I find bench to be far more technical than squat or bench.

[@AlexanderBromley]

I'm reading this as 'I find benching to be harder for me than squat or deadlift'. Teaching a newbie a passable bench approach takes minutes. Squatting and deadlifting can take multiple sessions. There is no scenario where a technical checklist for deadlifting is shorter than benching. You are either overcomplicating your bench approach under the misguided notion that if you build another millimeter of precision, it will all come together.... or you just don't take your squatting and deadlifting that seriously.

[@alexandereast4072]

@@AlexanderBromley Hi Alex- thanks for the reply. I take my squat and deadlift seriously and find them much more coachable than bench press. It's true in the immediate first session that someone might perform a passable bench faster than they get a below parallel squat or a deadlift with a straight bar path. However, as the novice progresses, I've found coaching the bench press (and for myself as well) to be far more technical. I think arch, leg drive, tightness, tucking the shoulder blades, using the lats, and the diagonal bar path all make the bench harder to coach, and execute properly.

[@AlexanderBromley]

EDIT: also apologies for the snarky tone. Always look forward to real conversation, I just get a lot of trolls in the comments. I agree that getting someone to feel their lats or track the bar back over their face may not be as straightforward, but one of my points is that long term bench success doesn't rely on mastery of any one specific technique. Some bench in a straight line, some ramp, some tuck, some flare, some arch, many don't, some need their toes by their ears, some can move just as much feet in the air. You get good at how you train and fixation on technical minutae in a bench (especially with underdeveloped lifters) wont do a fraction of what simply growing your upper body will.

[@alexandereast4072]

​@@AlexanderBromley No problem. I agree that some people overthink technical cues and that causes them to overthink the bench when they could be increasing upper body mass. However, when we focus on technique strictly (as some sort of form is required, even if just packing on mass), the bench is still more technical. The fact you listed different pressing styles as an argument for simplicity is interesting - I'd list all of those as an argument for why benching effectively is so complex. Contrast it with the 5 step conventional deadlift which is the same for everyone. There's no preference there. Doubt only promulgates regarding if the lifter is performing the cues, not if they are the correct ones. Generally, the way I coach bench (and I'm pretty new to the whole thing) is to set up bench safety (spotting protocol, wrists), making sure reps look roughly the same to the lifter (touching same spot every rep, same grip width on different sets) and bringing in one or two new cues each week or so to focus on (squeezing the bar, foot drive, lat engagement). In my experience, it's so much more different than me belting "CHEST UP" on a deadlift. If a bench session doesn't go well, we discuss grip width, bar path, and bar placement. If the trainee fails a squat or deadlift the discussion is normally about programming, provided there wasn't a breakdown of form. This underscores how the 'paradox of choice' makes bench more technical and hardest to coach.

[@ioncasu9825]

who the hell says pecs are not important for bench press? :D

[@mykeldequina]

could this be a good take away from this? use research in exercise science as a guideline and not dogma and if it works, keep it. if it doesnt, alter it or ditch it.

[@johnouellet4099]

I like your channel dude, but your videos are way too long. I can only get through a few minutes before I turn them off. Not trying to be a dick just trying to be honest I really like your knowledge but I need to put out shooter videos.

[@reality-winner5759]

Way too long dude, just get to the point please.

[@nicholasneuhoff]

Great video