The Fastest Way To Blow Up Your Bench Press (4 Science-Based Steps) + Sample Program

[@EscapePlanSkateboarding]

I just hit 185lbs/84kg on the bench press for 2 reps. It's not a ton, but I'm pretty hype on it!! 😜 Also, Happy Birthday brother! 💪

[@Sub7Fitness]

Congrats mate!

[@rajputthakur634]

Keep it up bro

[@hisoka-san3473]

EscapePlan Skateboarding pretty good mate my max 1 rep at the moment is 100kg

[@JacobAlbertson2012]

I just got 185x3 a few days ago. Hopefully I will come back to this by the end of the year and we both hit 225 for a few reps. Good luck keep grinding my man

[@suns2094]

Jacob Albertson ay same!! Let’s all have a goal of hitting 225 for a couple of reps by the end of the year

[@derrickyang4430]

my mans pronounciation is so accurate that every word of the subtitles matches the audio

[@qwerpasdf]

@dafuqawew *whomst'd've

[@EastTie]

ben shapiro 🤣

[@DavidFriedberg123]

😂😂😂

[@OrdinaryLatvian]

@dafuqawew "Jeff Nipple" lmao

[@Paul-Weston]

I'm pretty sure Jeff has a girlfriend, if you think he's "your man", you're seriously delusional.

[@bruhSitryx]

Mans went to the park to film himself shooting free throws to make a point. Respect.

[@capriswimgxd]

bruhhh it was a drone shot too!! lmaooo

[@garretnarjes782]

The hitch in his shot is reducing his gains in shots made. He's only 5'5", and that hitch probably adds 0.2 sec to his shot, which makes it easier to block. A fluid motion would reduce the time a defender has to get a hand in the way.

[@Faustained]

He had to go look for an empty court to use the drone.. otherwise, dudes at the court are children when they see shit like that

[@vimos.9996]

@@garretnarjes782 k

[@natefroggy3626]

@@garretnarjes782 How tf u gonna block a free throw ?

[@JeffNippard]

Yoo uploading this on my bday! A thumbs up or a comment would make a great bday gift! Appreciate the support as always guys! Here's to your next bench PR 🤜

[@alexjlytle]

Jeff Nippard happy birthday!

[@tylercasner7625]

Happy birthday muscle bro

[@nikolastulovic672]

Happy birthday legend!

[@Sak-jw1ok]

happy bday Jeff do you have any tip about vacuum?

[@samh6804]

happy birthday jeff!! your videos are awesome!

[@XxMVPxDawg]

Jeff with the low-key flex on his free throws.

[@delascroix]

Literally came down to the comment section to say this, thank you for your service hahaha

[@Grite123]

he a hooper

[@sectorz8171]

Watched this video right around when it came out a year ago. I've done nothing but focus on my form, and of course eating very well. Around that time I was benching 185x5 and that was super difficult. 215x1 was about my max. Just hit 255x1 about a week ago. and can rep 225x5 now. 1 year update: new one rep max is 285x1 Another progress report: 300lbs for 1 on bench. 255x5, 225 for 11.5 reps. I'm on track for 315lbs flat bench by years end. Since my last comment I've gone from 188lbs of body weight to about 194lbs while also chopping my percent body fat down. at 5.11" I'm 194lbs, with anywhere from as low as 10.4% body fat to 11.5%. I also recently exceeded 100lbs skeletal muscle mass for the first time (my gym offers in body tests which I take once per month.) I would like to see myself at 200lbs flat with the same percent body fat I have now. For a while I was plateaued, and then in June of this year I began taking creatine. Can't say whether it would work for everyone but I have noticed a massive difference in how I perform. That combined with a stronger diet has made me a much more powerful lifter. My squat this year has gone from 335lbs for 1 in April, to 405 as of just a few days ago (using leg wraps and belt). HUGE UPDATE 8/2024: Age 26 now. I've been plateaued at 300lbs max bench press for a while, but I've also dealt with multiple health concerns over the past 2 years. I feel older now when I workout and I can feel that my energy levels are much different. This might be ageing, but I also suspect 2 things. The big one is I ended up with Mono last year that went undiagnosed for a long time. I made the mistake of rigorously working out through all the fatigue I was feeling, and I definitely shouldn't have done that. My liver enzymes were crazy high (I don't drink or smoke) and before we concluded I had mono, my doctor thought the creatine might be impacting my enzyme levels. So I stopped taking that for a while and tbh that sucked. I lost a lot of weight (went from 197 to 188) in about 2 months and my gains TANKED. To make matters worse, I also got an upper respiratory infection that was quite literally the sickest I have ever been. Surprisingly wasn't covid, but I had a fever of 103 for 2 days and over the course of that week I lost the bulk of that weight. So now it's 2024, I'm still dealing with intermittent random bouts of fatigue due to mono ( it never really goes away). But as for my physical health I have worked myself back up to a 300lb bench and am strong. 315 still has to happen and it will. Still young enough!

[@austinbottensek9878]

I’ve been training for about 4months and finally hit 200lbs for 1 today, shooting for the 225x5 or even 8 in a couple months cheers

[@sectorz8171]

@@austinbottensek9878 Good work! Keep at it man.

[@LeoHarling]

Nice

[@austinbottensek9878]

Just hit 225 yesterday for 1 solid!!

[@justinabraham7291]

Which of these 4 tips was the most beneficial to you?

[@HM-hu4hu]

TL;DW 1. Fix your buhrr path 2. Wider grip on the buhrr 3. Bench press muhrr frequently 4. Add heavy top sets, uhrrrrrrr

[@syaodem]

5. Work huhrduhr

[@brodiesandusky6236]

It's a Canadian thing 😂

[@usedx115x]

@@brodiesandusky6236 East Canada thing.

[@WeirdPros]

Don't furgit .5 Fuld yerself in half while pressing.

[@onearthonelegion]

How often much hurr durr?

[@catharinetarquinio6614]

Female weightlifter here! I've never truly focused on the bench press because, let's be honest, it's intimidating to some, haha. But I just scored a 100lb bench the other day following these tips, and I'm super stoked. It's not much in comparison to many lifters out there, but it's huge for me! Excited to keep going with it.

[@JGold6274]

Lets goo!!

[@nkapelo2927]

Good job, keep it up

[@doglover33246]

its so op

[@LasseBorreChristensen]

Great to hear!!! keep it up, youre motivating other women to do bench press! :D

[@justinabraham7291]

Did you switch to wide grip?

[@wigertoods2978]

My man is arching to a point where i whould probably divide in two

[@onizuka816]

Hi wiger twoads.

[@citrus4419]

Hi wigger toes

[@jeegupopli1871]

Oh

[@jeegupopli1871]

YouR man?? Does this?? WhY r U gEy?

[@Cutitoutbruh]

Jeegu Popli idiot

[@ChristopherJereza]

Did you really set up a drone at a basketball court just for that one example? thats some dedication

[@craigjames1551]

I thought it was done by a helicopter?

[@MrBUGS713]

Space shuttle

[@Nom8d]

Voyager 1

[@bobbyruiz4691]

Ufo

[@kevko2668]

Rocketship

[@tcolletto123]

I was benching straight up and straight down. Injured my front delt and trap badly. 9 months out and it’s still sore. This video is very important. Thank you

[@RagingRider]

Injuries are going to happen from time to time in the gym,its not always form that causes them.

[@laurikotivuori1585]

@@RagingRider That's straight up saying that there is no way to prevent injuries. There are ways to prevent all injuries, even thought you're likely to experience a few in your lifetime.

[@RagingRider]

@@laurikotivuori1585 i have torn the ligament in my front delt many years ago, it wasnt caused by form, it was by training too hard and not allowing myself to recover properly before doing it again. Injuries ARE going to happen, the best athletes in the world still experience them, while most can be avoided some cant as accidents happen, we're only human after all.

[@nhattran6736]

@@RagingRider gn um iii imy you n okay listen i don’t j

[@RagingRider]

@@nhattran6736 lol, do you want to try that again but in English?😂

[@Shooter_gringo]

We’re lucky to have somebody like you going through all the research and breaking it down for us. Thank you. I’m new to lifting so your videos really do clear things up. Thanks again.

[@jacobshaw3555]

Dont follow gin religiously . He tends to find what he wants in the research and make his own assumptions off of the data .

[@one_punch_puritan4696]

Tried this out, and I can definitely feel it in my pecs, and it's so much easier for my shoulders! I'm a little annoyed with myself for not knowing this, but I'm glad that Jeff showed me what I was doing wrong

[@ademarcorreia9782]

Can’t do this in my local gym without ending up a meme

[@akashsarkar6995]

send me your picture when you doing this bench press i want new photo to make memes

[@LairdRoss]

The state of the world

[@lilshoxx]

Nobody ever became great in the comfort zone.

[@gearjunkie3412]

@@lilshoxx bench pressing is becoming great???

[@CN-wt2bj]

Lol

[@truongdang8130]

Holy crap, this made a huge difference. I knew wide grip made my chest feel better and being worked on but the angle you bench is a HUGE improvement and it feels so much more natural. Thank you! My shoulders hurt less now

[@arslaanpasha3334]

Dude bench press is always done with shoulder grip and if your shoulder hurts than either your form is incorrect or you dont make an arch in your back.

[@plzitzjustmahcheezits909]

@@arslaanpasha3334Or the shoulders are in an uncomfortable position for him with a shoulder width grip? Have dropped a barbell on ur head or some shit you’re dumb

[@JennSarracenia]

I watched this video a few months ago as a beginner female lifter. Had never benched before and was just learning how. Rapidly got from light dumbbells to the 45lb bar. Now able to bench 85lbs x 2; 75lbs x 8. Thanks Jeff!

[@chantalfarr7743]

Update6 months and I'm still loving this bench. kzbin.infoUgkxo_64lVTGMk7y4aXTPxPOcQ3YTLyQ6kYV I use it almost daily. I've gotten used to the small wobble and it's no problem at all. Love the storage, it folds right next to my weight set in the garage and hardly takes any space. I wish the covering material was a little bit tougher. I have a feeling that in a couple years it'll tear, but the bench is very well priced that I would just buy a new one.3 month usage review. Awesome bench for someone looking for compactness and storage. I did have to drill a couple holes to adjust my preferred seating position and leg bar position but that's only due to my personal preference. It's very sturdy for normal workouts, but for anyone going above 100# dumbbell press it wobbles ever so slightly. I would probably go with a fixed bench if that's the case. That being said i can accomplish 99% of my normal gym workout with this setup. Very happy with the purchase.

[@shashseth4799]

The arc tip single-handedly changed the bench press for me. I've only started a month back but this is the first time I've ever felt my chest being worked. I am so grateful, thank you.

[@UnusHonorabilis]

It's really kind of crazy how much proper form and technique will help you. Same goes for all exercises, but bench was one of the most noticeable for me

[@figgahh5823]

Damn you must’ve been feeling some pain in your shoulders sometimes

[@user-go2xi7zq5q]

@@figgahh5823 Yeah I feel pain in my shoulders all the time. Not even just bench. I never feel my chest being worked

[@figgahh5823]

@@user-go2xi7zq5q even after seeing this video or?

[@user-go2xi7zq5q]

@@figgahh5823 Nah I ain’t tried the tips yet

[@michallecki9398]

Today I did 175kg bench press. Followed by 25 reps with 100kg. 40 years old. Bench press training every 9 days. 90kg body weight. 27 years on the gym.

[@TMEG94]

Thats alot i weight 90 now and my bench is 110, when i was 95kgs my 1 rep max was 135. 28years old 195cm

[@publiovirgilio2238]

Wtf dude 25 reps 100kg, you are a beast.

[@Kinglobo]

@@publiovirgilio2238 my personal best is 31 reps with 100kg after 185kg 1rep done in march 22. In my opinion doing 100 for reps is way easier after 1rep max is done .

[@dodgecrickets7862]

Proper mate 👊🏾

[@Louziaa]

@@Kinglobo and i am struggeling with hitting 1x bodyweight bench as my 1RM now is 25kg. I'm 14Y old, 160cm at a 40kg BW and 30 days in the gym. any tips...

[@watsonthomas8674]

Hey Jeff, I watched this video six months ago and I have been working on it and increased my bench from 265 to 300 this morning! Fixing the bar path and getting the correct back arch we’re huge for me. Thank you!!!

[@LairdRoss]

Hey mate if you need any help with bench just let me know. Trying to help people out as well as grow my channel. Have a good day mate - Australia

[@druid2538]

@Bryan Rutkowski wat. You're saying there should've been a more significant increase in that amount of time?

[@AH-mj1rd]

Take sustanon250 and bdol, you will got 500lbs in 3 months

[@5udhanva]

Guys, this dude is uploading on his goddamn birthday, if that isn't dedication idk what is. Happy Birthday man. Have an amazing day and year ahead! :D

[@KashifFitness]

Good brother love you brother please view my movie and help me (s,u,b ) click you

[@destro1989]

He can create it prior and have his editor upload or just schedule it. At this point I'd be very surprised if Jeff doesn't pay someone to edit.

[@gabrielt.1678]

Same as everyone else you kiss ass.

[@Zetsuke4]

hbd

[@Zetsuke4]

@@destro1989 no it's him recording editing posting and hearting these comments he wrote his programs and books too this is his full time job as a bodybuilder youtube videos training resources programs and competitions

[@slackerm1]

Scott Herman: BAHHHBELL Jeff Nippard: Buhrbell Scott Herman: AAAAAAAAAMZ Jeff Nippard: Urrrms

[@piromenas]

Back urrch

[@Tennishero]

Canadian eh

[@brandonmatthews6638]

xD

[@adamg4336]

Jeff Cavalier: Wrong

[@momsspaghetti3885]

Practicing smrrt 5:50

[@mathewanderson13]

Nobody: Jeff: Bær

[@elrusolokooooo]

As a Norwegian: berries?

[@yazu_s]

I’ve been waiting for this comment hahaha

[@soerensteiniche]

Means berries in danish

[@juandepook]

I just hit 225lbs/100kg for 5 reps the other day. It was my first ever attempt to lift two plates. This motivates me to push harder and blow up my bench press, thanks!

[@sanpevo9951]

Widening your grip really helps. I used to lift just outside shoulder width (pinky on line) then went all fingers out the line on bar. Felt more work on my pecs and got my bench up to 225 for 3. Amy chest feels bigger as well

[@arrpee7468]

How tall are you?

[@callmegary2622]

I thought u shouldn't do wide grip for bench press because increases shoulder injury, I thought the rule of thumb is to never flare ur elbows

[@Radairski]

I just hit a 215 pound bench, I have a goal of 300 pounds, ideally within the next 2 years. I haven't paid attention at all to form over the last year - this is super helpful.

[@lazar4202]

I hit my max of 225 bench today wish I had these tips before 😂❤

[@taneenshinzay1235]

Any tips to help I’m going to pr on Sunday and I feel like I’m not gonna get it

[@Johnnylifts]

@@taneenshinzay1235 Did you get it tho?

[@marcusmvpgoat1236]

I got to 225 but dropped back down to 215 from not working out 4 days in a row

[@walmartsinatraa2395]

@@marcusmvpgoat1236 nah its prob just ur diet or sumthing

[@danwitavan5146]

@@walmartsinatraa2395yeah prob just diet like i don’t have steady eating schedule so some days i bench 135 easily and the next day 115 is difficult 😂

[@Bflo23]

I do chest once a week. I have been stuck at my max forever. I always felt like that it was never enough if I wanted to increase my max especially because I don't even get chest muscle soreness. I will try 2 times now and use these tips. Maybe bump it up 3 if 2 is successful.

[@travismason3014]

Look into Greg nuckols 3 day bench beginning I’m running it right now and I’m loving it’s it’s basically a 8 rep day 6 rep day and a 4 rep day and the last set is an amrap and the resualts from the amrap dictate if you go up in weight next week or not.

[@MikeY-fd6wm]

Probably create a little more of an arc in your back, retract your scapula more, and push your chest out more. Impossible not to feel the chest, even if you dont have it very developed yet.

[@Bflo23]

@@MikeY-fd6wm I have enough of arc. I don't do a huge arc as I feel that is cheating and shortening the range of motion too much. Too much arc also feels more like I am making it more decline. I also feel like too widen of the grip is little bit cheating. I retract the scapula because I was told that in another video. Gonna try more work and changing the angle more upward like this guy in the video said. I am definitely more into bodybuilding than powerlifting but I would like to see chest improvement especially the upper chest. I got a pretty good lower chest and center line cut but the upper chest is a weakness for me. Not on par with my other body parts.

[@mr.gaskiller]

When I get plateaus like that I start training with different rep styles (explosive, eccentric focus, high rep, slow tempo, 1 RIR, failure, etc.). And go sometimes even 20-40lbs lighter. Essentially just focusing on control and stability. I’m sure you do this, but incline dumbbell bench press can also help with overcoming the strength plateau. I would also say to change your frequency/exercises around. Cheers 🥂

[@coltinkerstin5774]

I workout a week per body group is just a maintenance schedule. Like in vacation or if you are feeling sick

[@davidmace4353]

Thank you so much for this. For YEARS I've been through so much frustration after doing a set and feeling all the burn in my front delts and I could not figure out why. I guess it had to do with that "moment arm" and going straight up, so many videos teaching that way but none discussing the path of the bar going up. Thanks for this man

[@figgahh5823]

The burn in your front delts is also probably maybe you’re not retracting your shoulder blades and dropping your elbows? But yeah bar path is huge

[@ourclarioncall]

It’s said that most have weak triceps and lats . We are quite shoulder dominant and that manifests itself bench pressing . Get a big strong back and triceps to overrule the front delts dominance

[@Beliar_VR]

6:33 Thank yo, thank you, thank you! I have long supported this theory through self-knowledge and I have had so many discussions with "professionals" about it that they dismiss it as nonsense. there is no need to focus on repetitions during an entire training phase of several weeks. it works great and even better to vary them from unit to unit.

[@سليمانبدر-م5د]

Could you explain that method? I want to take advantage of it

[@xandex69]

@@سليمانبدر-م5د same

[@PatrickReynoldsfit]

Step one is eat 5 kiwis as pre-workout incase y’all were wondering

[@dielit300]

Why kiwis?

[@arburon03]

@@dielit300 Would like to know that too

[@Xanivert]

@@arburon03 get with the program guys

[@bryannguyen6836]

are golden kiwis acceptable? serious question

[@kiyoponnn]

@@bryannguyen6836 yep

[@mrdune5479]

My goal is to bench 225 for 1 rep. The other day I hit 145 (my body weight) for 10 reps. I'm finally feeling pretty comfortable benching, even though I realize my weights are low compared to most. Hopefully I can use some of this info to push through to my goal!

[@Jsoccer1999]

That’s a good base if you eat good you probably can hit it in a couple months!

[@mrdune5479]

@@Jsoccer1999 I'm now up to 225, now aiming for 240!!

[@Jsoccer1999]

Crane Nut ayyyye nice

[@Soggafriendoflife]

You got this, hitting 225 is a feeling unlike anything else

[@taneenshinzay1235]

@@mrdune5479 do you think I can hit 225 I rep 155 for 6 and my pr 4 months ago was 180 lbs.

[@mehdianisbrahmi9262]

the bar path was definitely something I did wrong and felt it was wrong all the time but never got to figure it out, thanks a lot for these tips can't stress enough how this is changing my bench

[@christiankristiansen9354]

Tried these tips yesterday, when you get used to pushing the bar back and up it gets so much more comfortable lifting heavy

[@jeongless33]

The background music and your voice match so well that I never lose focus on your video!!!!

[@onetwolegolego5951]

so true

[@thewhat531]

Great comment, and I agree.

[@jeongless33]

@@thewhat531its true tho

[@saschaBman]

Agree this is what I see crossfucker do arching like there isn't a spine to lift 20 kg a side please .

[@SarumanDeWhite]

I didn’t even notice the music because of the quality content and because the music isn’t obnoxious so yeah great!

[@Sync_IVEY]

I hit 185 on bench with slightly improper form which was likely to injure me so I spent a bit of time working on my form and now I can only do 170. It’s hard on the mental but I would rather not have busted shoulders when I’m older so ig it’s worth it

[@joshstead6078]

Hi Jeff, I hope you can answer this for me: Shortening the range of motion makes a lot of sense for powerlifters who want to win their meets but is that really beneficial to us for the purpose of getting stronger and bigger? In almost all other lifting scenarios we tend to say that shortening the range of motion is a bad thing. There might be something I'm missing. Also, happy birthday! Thanks for all the fantastic videos.

[@beardedne4704]

Josh Stead Good question

[@JeffNippard]

From a muscle building perspective there’s a trade off. Shortening the ROM slightly (all else equal bad for growth) will allow for more overload (all else equal good for growth). I personally think the slight reduction in ROM on the bench gives you so much more loading potential that it is net positive in this case. This is especially true if you simply include another exercise with a larger ROM such as a cable flye or DB press to compensate 👍🏼 that said, you should generally be seeking to maximize ROM, but in certain cases where a slight reduction gives a big pay off in load (arching in the bench press, using a sumo DL stance, etc.), shortening the ROM actually makes sense.

[@asdasd-jg1re]

​@@JeffNippard I think longevity should be taken into consideration. Think medium grip allows most of people to lift pain free whereas some lifters can not tolerate wide grip with their elbows

[@corynorell3686]

@@asdasd-jg1re This is my biggest concern I was going to comment on; I'd rather lose 5-10% gains in favor of lack of injury in the long run.

[@joshstead6078]

@@JeffNippard That does make sense, actually, thank you!

[@Dad_K]

Can't wait for the Free Throw science explained!

[@KashifFitness]

Sir please view my video and help me (s,u,b ) click you

[@jeegupopli1871]

The what?

[@Maximus12.22]

Mad RESPECT and most sincere THANKS 🙏🏻 to you for making this bench press bar path video with advice with visuals. I am now bench pressing 3x week, pain free, per your protocol and following very strict diagonal bar path on descent AND ASCENT (that is the difference maker!) I haven’t been able to bench without pain since my shoulder surgery 15 years ago. Straight bar path on the ascent was killing me!!! Much love and best wishes to you my friend.

[@jusCash]

Jeff, thank you for making this video. I'm 15 currently stuck at 135lb 1RM, I've been stuck on 135lb's for about 7 months and I haven't made any progress. I've only been working out for almost a year and a half and im already plateauing majorly on bench press, I'm eating up to 200g of protein per day, 3k+ calories, and high carbs to have more glycogen in my muscles. I've widened my grip enough to where im not limiting range of motion but getting a good good stretch on my pecs, and ive tried straight sets, pyramid sets, reverse pyramid sets, and I still haven't made progress. I train chest 2-3 times a week and I dont neglect other accessories for bench press too, I go hard on biceps, go hard on triceps, shoulders, and I even have rest weeks where I dont go to failure and stay at a 6-8rpe. What do I do? If I've been working out for like 20 years that would make sense I would see barely any progress, but I'm still on my first year, I'm only 15, 6 foot tall, 140lbs. I'm just lost. And I forgot to mention my form is good, i've recorded myself benching and it looked good though I will check my bar path from now on.

[@ianlewis5910]

I have the answer. You're 140 pounds. Eat more. I'm 6'1 and have never weighed less than probably 180. If you already eat a healthy diet and aren't hungry enough to eat more, just eat a couple Oreos a day. This will put you in a slight surplus.

[@Mohamed-dz1sn]

Today is gonne be my 100kg PR attempt, wanne hit it so bad before next year. My current PR was 85kg in June. This video will help me for sure, thanks Jeff!

[@nicholasbagwell1453]

This dude is repping my max like it’s nothing 🥲 I love that he backs all of this with science articles.

[@liveslowlivesimple]

wow, these comments are insanely idiotic. these are literally basic fundamental tips from a guy who benched 400 lbs, and there are scrawny kids benching 135 telling him that hes wrong lmao. cant help some people

[@zenith7024]

You do know KZbin is full of keyboard lifters lol, I found this video very helpful, I may break my max 250lb bench someday with these tips

[@b4dm0ni]

i can barely do 15 reps of 33...

[@joeydolan2435]

Yea let me just arch my back so much where there’s only two inches from my chest and the bar a max out at 400 lbs

[@balladin9200]

@@b4dm0ni Everyone starts somewhere, just keep consistent.

[@devinrodriguez4817]

@@joeydolan2435 wrong you probably don’t even lift

[@saketgokhale5951]

Time to eat a gigantic kiwi cake topped with some freshly cut kiwis along with some more kiwis. Happy birthday Jeff, stay the same🥝

[@sanjaychoudhary16389]

My man u too watch him...

[@saketgokhale5951]

Sanjay Choudhary everyone doesss

[@formularainbow]

Bhai tu har jagah dikh jaata hai tbh

[@justhair17]

Looks like Kiwis will become Jeff Nippard's facepulls

[@fastfit5507]

6 REASONS TO DO NOT BENCH, SQUAT OR DEADLIFT IN 2021!!! DONT MISS!!!kzbin.info/www/bejne/i3_bmHeNfsloms0

[@mitchelkatz]

4 years late to this party, but had to take a minute to thank you for sharing this. I didn't start lifting until age 41. For 3 years I struggled to get my bench press above 200 lbs. 2 days ago, by following the techniques and form demonstrated in this video, not only did I break past 200 lbs, I hit 250 lbs. For me, this is incredible. Just a single rep, but it was a huge milestone for me. THANK YOU!

[@alphamale3141]

That “moment arm” was stressing the tendon in my shoulder. Thanks for the tip.

[@LairdRoss]

If you need anymore help let me know. Of you could please look at my channel that would be great, and have a good day

[@MADMAXidk]

Not gonna lie I search this up after not hitting a new max after trying over and over, I used this and hit it, thanks man! ❤

[@incognitoprod59]

I used to bench press as a Teen, when I was 16 I used to do BBP with 85 kg while bw was somewhere between 65-67 kg (176 cm height) which was pretty good, but until I didn't lift 110 kg 1RM (107.5 was 1 rm), I was always thinking of myself as being a weak. Now after almost 7 or 8 years, I decided to return to Powerlifting when I saw some Bench press cup. I hope I can return to at least lifting 100 kg. Thank you for your free specialization

[@GadgetsLife]

*I was just about to have first bite of my cheat meal then this video comes. Now my dog is really thankful for that cheezy one*

[@everybodyknowsamike1840]

If I ever see someone setting up on the bench like that I’m gonna call the cops lmao

[@andrewwebber8207]

It's so cringe

[@pridemizzle1565]

Andrew Webber nah what’s cringe is idiots calling stuff cringe

[@jqdns13]

Pridemizzle people cringing on other people cringing in cringe

[@andrewwebber8207]

@@jqdns13 people cringing on other people cringing on other people cringing

[@gaurabranjit]

@@andrewwebber8207 we can do this all day my dude

[@mmmQ95]

Thanks Jeff for this amazing program. ;) For now I have done 2 cycles of this 8 week program and the results are mindblowing for me. Started from 75kg(165lbs) and reached 87,5kg(193lbs) with first cycle. Second cycle took me to 95kg(209lbs). Only things that I changed in this program was using close grip bench instead normal bench press and I skipped lower body days because of my daily job. I have 6′2 183lbs ectomorph style body(small wrists, thin limbs), so my bench has been lacked my entire life. I am looking forward where 3rd cycle will took me. :)

[@Tribtrip246]

I’m so happy for this guy. Has literally shown how you can blow the fuck up by consistently putting out helpful accurate information.

[@ricardodevisrodriguez6254]

I'm discovering your channel right now across a related video, im trainer on strength and gymnastics for the last 8 years and with this first video I can see how professional you work, congrats for the form and info, I think now I'm ready to spend hours watching all your content giving you some likes and feedbacks! Peace !

[@orlandoleyva7433]

Please also mention which supplements to take, thanks

[@aaronguzman4147]

This is probably the best work our video I've ever seen. My dude explained everything so clearly and backed every single point up.

[@aviciiization]

Where has this video been my whole life?.... Much needed and much appreciated.

[@kifeshstressen2998]

Everybody: bar Jeff nippard : barrghhhh

[@andrewgoldin6905]

One thing I like to do is at the top of my rep, I drop the weight with zero resistance, and then I catch it a few inches above my chest. Usually you will push against the bar and gradually lower it. Don’t gradually lower, don’t push against it, let it drop and then catch it. This will really put stress on your chest to have to brace the falling weight and then push it back up immediately. I choose not to bring it all the way down bc it puts more stress on the shoulders. Another secret I have is I take two dumb bells and hold them vertical. I keep my elbow in towards my body and I squeeze the two dumbbells together as hard as I can while I do a press. The combo of squeezing and pressing really targets the chest

[@agent00jesus41]

Lol

[@bobbyLovesTech]

Thank you for explaining this. It has always felt more "natural" for me to move the bar back towards my face when at the bottom and then up but it never seemed to be the right way but now I know that the natural way was right. Also, wide grip has made such a huge difference to my lift too.

[@lucianomanna9152]

I am 6'6'' tall and have a 7' wingspan. I try to grip the bar at a point where my arm is perpendicular to the the floor. However, This technique is consistent with pure powerlifting technique, so I am sticking to it. I have also translated these tips into the inclined bench press (both bar & dumbbells)

[@DKMY-so9cr]

So I tried this out tonight when I was doing bench. I swear I’ve never felt the workout in my chest as much as I did tonight by following the advice in this video. The best part it felt natural when I was doing the lift.

[@ericeiachollaweighttrainin3995]

I’m not a body builder (just not my goal) so I am not going to use all of this, but the change in bar path immediately helped me with shoulder pain. Love the content!!

[@michaelblundred4266]

Thanks again for the excellent technique advice videos. Since watching them I've gone from a decade of shoulder issues to benching as much as I've ever managed. Looking forward to PB's soon!

[@drn1smo]

Excellent video, so many people not only bench but lift improperly over all. You never hear anyone talk about body mechanics. Probably the most important when lifting especially when lifting big. Great job

[@jjs6568]

This guy actually is the reason why I went from repping 225 for 12 reps to repping 275 for 14 reps. Took me to a 3 plate for 6.

[@GoneCarnivore]

I'm trying to hit the 3 plates. I'm at 285 right now.

[@michaellawlor3422]

I’m just impressed he’s got a legit jumpshot too

[@life.equals2751]

This video has been the most helpful video I’ve watched on bench. Went from 175 for 2 to 185 for 5 in a matter of weeks.

[@spicoli4217]

Damn, I gotta train more smert. I want to make sure that my erms and delts dont do more work by keeping the ber moving vertically

[@greveeen]

Why tf are you typing like you talk like a leprechaun?

[@dinoortolani4816]

@@greveeen he's imitating Geoff lol

[@cxvii6812]

@@greveeen you just called Jeff a leprechaun lol

[@haha-yes3159]

😂😂😂😂

[@charntsabre3463]

Can't I just get big and strong everywhere to make that irrelevant and just lift big because everything on me is big?

[@Trevor_H]

Apparently, Jeff got a drone for his bday. Pretty cool shots of the free throws!

[@Spwazzy]

Bro I love Jeff Nippard he actually makes everything so easy to understand and he has helped me so much on my journey

[@fredmachine]

Damn. So today I decided to follow this advice after some time of plateauing on bench presses and added some leg drive and arch and generally more focus on the bar path, just to try it out. Just wanted to do a top set of like three reps of 100 kg, which is heavy for me, and then go down. But then I just did three sets of six reps at 100 kg, which is way better than I've ever done on the bench, just with a little tweaking of the technique. I knew technique plays a large role in bench presses, but damn, I didn't expect it to be that much. Thanks for the tips, they definitely help a LOT!

[@سليمانبدر-م5د]

Could you explain that method? I want to take advantage of it

[@سليمانبدر-م5د]

I don't know English and I couldn't understand the explanation in the video. Can you write me the tips in the video?

[@fredmachine]

Not sure if I can make more easily understandable. First, the bar path. Try not to lift the bar in a path that goes straight down and up to the ground, but rather in an angle, a bit like if you did an incline press. Do a bit of an arc, and try to follow those arcs Jeff shows in the video. Step 2 is self-explanatory, I think. Just grip the bar wider. Step 3 is also clear, just do more bench presses. More workouts with bench presses, more volume, more intensity. Step 4 is doing top sets. So let's say you're normally doing three sets of 8-10 reps, maybe do the first set with a much higher weight for just two or three reps instead. The idea is to get used to heavy weights and building confidence. I hope that helped a little.

[@kurisuchin01]

your voice is very soothing to the ears. Makes me actually pay attention to what you're saying great video .

[@YungJuve]

Just realized you're a Canadian by the way you pronounce "bar," "arm," "hard", etc. - just like the boys from the Trailer Park Boys!

[@trickster911]

This video got me a bench PR while in a caloric deficit. Thank you

[@johnlongland8902]

At the moment, I have swopped the bench-press in favour of the push-up with body-straps. So its a bit different because your hands can move freely. (Not just body-weight but some extra weights added). But I applied points 1 & 2 to this exercise and I could immediately feel a better activation on my pecs. Thanks Jeff.

[@nuclearpigeon3792]

I just made a breakthrough with my bench :D I thought I was stuck at 65kgs but turned out I need this thing called leg drive or soneshit and apparently I can bench 80kgs

[@ehhniko]

Any tips?

[@lalithrockz]

@@ehhniko progressive overload

[@justindavis2711]

I was similar. Back in the day i could never get past 60kg. Turns out my back was flat and i was doing thr gillotine press haha

[@Firmly_grasp_it]

Happy birthday Jeff!! Hope you have a great day!!! Keep killing it!!

[@motiv8m3dia]

Been on the push/pull leg split for three months been seeing great results. Put up 260 this week new PR

[@jonathann676]

Whats your body weight

[@kellen1t]

Happy Birthday Jeff!

[@roweltancio5484]

Free content and way more informative than what I learnt back in school in PH Cheers Jeff!

[@stinkbra]

Thought id check back in. Followed your advise very closely regarding initiating lift towards the face. This seemingly small detail took me from 105kg (230lb) x5 with pause to 117.5kg (260lb) x5 with pause in the space of 2 months (76kg body weight). For perspective, I've been lifting (very inconsistently) for 11 years so this is insane for me and I cant thank you enough.

[@anishnaskar7375]

"Practice doesn't make perfect, perfect practice makes perfect "

[@patrickhowell2502]

Cant stand that saying. Mistakes are how you learn.

[@RivenEnjoyer6897]

@@patrickhowell2502 Only if you fix those mistakes

[@davidsmith5750]

Practice makes permanent, perfect practice makes perfect

[@RagingRider]

Well said.

[@sanderswag370]

I can currently bench press 40kg - 3 November 2021 I’ll be back in two weeks and let’s see what happened. 14. December 2021- my new pr is 50kg

[@itachi6336]

Update

[@sanderswag370]

@@itachi6336 i can now bench 52,5

[@beaukota]

Pre-Covid, I would do a warm up set of 10 with 315 and work my way to 545. Post Covid, I am doing 4 sets flat, 185*20, 195*16, 205*14, 215*8; 4 sets with a slight incline with similar weights and reps, 4 sets high incline with 20% less weight, and 4 sets decline with 20% more weight than first set on first chest day, and on second chest day it is all dumbbell presses and cables for biggest stretch. No big gains, no painful shoulders or mid back.

[@Kam.Earles]

Why is nobody ever at this gym

[@rahern5424]

He might do videos after it closed(might be his). So it’s less distracting

[@Ry-di5gs]

You have to be shorter than 5.2'

[@scotthogan1386]

Jeff is that physically massive that he takes up so much space. There’s just not enough room in any room for him and other person

[@sammetcalfe2579]

@@rahern5424 the gym is called body and soul and it’s open 24 hours

[@immersiveparadox]

Early or late-night grind. Usually, gyms are free of people at these timings.

[@pavithrank5841]

Happy birthday Jeff! Uploads are top quality !

[@KashifFitness]

Good brother love you Sir please view my video and help me (s,u,b ) click you

[@Maximus12.22]

Well hell fire shit, Leroy! First time that I’ve been able to do barbell flat bench press pain free in years. Changed my bar bath [specifically on the ascent] like you recommended and widened my grip. Thank you so much!!!

[@Soppybobs]

Jeff really does have some of the highest quality videos in the industry.

[@CG-ed9jv]

Omg, I've been doing a vertical this whole time. Ima try this out tomorrow and see how it improves my bench.

[@redpillroute4271]

I did 5x5 all the way up to 80kgs and hit a plateau for 5 sets of 3 reps @80kg for at least 5 strength training chest sessions. I went back to 70kg 3x8 / 30kg 3x8 dumbbell press hypertrophy for 2 weeks, fixed all the cues for a good bench technique and went back to trying 5x5 again on 80kg. I managed to get 3,3,3,4,3 reps on the 1st session back (note every set, I tried to go for the 4th rep and failed). I was so excited I could finally get a 4th rep somewhere. Surprisingly on the 4th rep as that was when I decided to go through all the technique cues properly. On the next session, I managed 4,4,4,4,4 (I could of easily squeezed a 5th rep on the 1st and 2nd set). I felt really strong because I changed my lifting technique slightly. Oh, and I've been taking creatine ever since and my protein intake is fairly decent. Keep going and play about with 3x3, 3x1 even! After the 5x5 session, I would maybe try 1 rep of the original weight + 2.5kg/5kg just to see if I could do it. That probably did contribute to making me push past the 3 reps plateau.

[@Mfitzy]

My normal bench grip is pretty much close grip but I love the feel and it looks badass that I can pause bench 335 with a close grip. So I haven’t changed it. Maybe I’ll consider widening it as I want to hit 350 this year on pause bench.

[@adochapp6344]

Did you hit 350?

[@Mfitzy]

@@adochapp6344 I sure did👍 Kept my close grip though for it haha

[@Mfitzy]

@@adochapp6344 There is a video on my channel of my last bench PR

[@alelzarterl212]

Thank you! I've been trying to get the form down since i started going to the gym 1 month ago... Now i know all of my mistakes, can't wait to bench tomorrow :)

[@KashifFitness]

Good brother love you Sir please view my video and help me (s,u,b ) click you

[@bdog98765]

Kashif Fitness sub

[@alvinstjohn8363]

I feel you dude. I've only been benching for a year myself and my form is still lacking in some places. We just gotta work smarter and harder :)

[@alelzarterl212]

@@alvinstjohn8363 yeah :)

[@stevewildeagle965]

Watch that bridge Jeff, any higher and some architect is going to come and get you to build some hard expansive arch somewhere. I still do flat bench, with a small arch, but mainly concentrate on upper chest atm. Reverse Smith machine, feet up to take the back n legs Right outta the lift, and BOOM has it worked 💪🏼👍🏻, along with Dumbell incline n Decline. With me It's how I look, not how much u can lift.💪🏼

[@TheHamsterMaster]

Jeff, I love your videos. One of your tips to increase my bench is to do it more often. Would this also apply to squats and deadlifts? It's probably a stupid question but I'm just wondering how often I should do these lifts because I keep hitting a plateau.

[@Midvni]

I love your videos. The effort you spend to prove your point in evidence of research. And how motivating and calming you are to guide us, including me (a hard-gainer). Respect and love ❤️👊🏻

[@yodaagar5837]

1

[@tallsz559]

I was able to go from around 130 to 180 in 2-3 months. I was stuck on 170 for a while (around my body weight). But when I started to change up my reps, I started to see much more gains and muscle development. I started doing 7 Reps of low weight (120) 3 reps of medium weight (160) Then 1RM high weight (170-180). It is working pretty well.

[@andrewdavis3831]

Awesome info aside, you've really done an incredible job raising the production value of your videos. Good stuff!

[@sammyttheg412]

I really don't think an exaggerated arch makes you build more muscle. It just shortens the range of motion to allow you to move more weight more easily.

[@duffyt26]

One tip for benchers out there: As you try a wider grip, experiment with wrist rotation when gripping the bar. Some people grip a bar like a bulldog (inward rotation) others neutral/outward rotation. This affects the point of balance over the wrist (tilt wrist towards head or straight wrist "into" bar) and also activates different pectoral/shoulder connectors more or less. I competed with a wide grip but outward rotated grip (think bent bar bicycle grip) rather than the bulldog-feet-grip many use. This often allows both novice and experienced benchers to find a better natural range of motion since the varying grip (rotation of hands) means people who have a poor elbow position (as seen from above when lying down), often too high/close to the shoulder level, reach the optimal angle throughout the motion easier. Aim for 45-60 degrees of shoulder angle outwards (armpit as measuring point) when benching. You may now proceed to bench more or simply feel the pectorals working more throughout the lift. / Ex elite powerlifting coach (Nice to see some proper information regarding lifts at last. Forums full of broscience ain't helping humanity in the gym. Keep up the great videos but I do suggest an even more in-depth version of each with focus on important details beyond the typical basics for those who want to take it further!)

[@motardbrah7768]

All I hear is "arm" and "bar", that accent tho hahahaha

[@aleemrahman1376]

Resembles an irish accent

[@ryanstockley3933]

Tis Newfie, he's from my home province, Newfoundland.

[@DookeyRidr]

AAAARRRRGGGGHH!!, matey!!

[@sleepy1171]

Ba-errrrrr

[@justinjewell9276]

Hahahahahaha

[@Bigfoot_With_Internet_Access]

Should just use dynamite, that's probably the fastest way

[@wry7767]

😂😭

[@morgondickerson2086]

Bro. I see you everywhere, and you always come up with the best comments. Thank you.

[@JV-tk9yn]

This guy kills me 😂

[@trentdowley5942]

how do i see you on a subreddit video and then a bench press technique video back-to-back

[@derekk2666]

Just Some Bigfoot With Internet Access lmaoo