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

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Jeff Nippard

Jeff Nippard

Күн бұрын

Пікірлер: 3 000
@JeffNippard
@JeffNippard 5 жыл бұрын
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
@alexjlytle 5 жыл бұрын
Jeff Nippard happy birthday!
@tylercasner7625
@tylercasner7625 5 жыл бұрын
Happy birthday muscle bro
@nikolastulovic672
@nikolastulovic672 5 жыл бұрын
Happy birthday legend!
@Sak-jw1ok
@Sak-jw1ok 5 жыл бұрын
happy bday Jeff do you have any tip about vacuum?
@samh6804
@samh6804 5 жыл бұрын
happy birthday jeff!! your videos are awesome!
@EscapePlanSkateboarding
@EscapePlanSkateboarding 5 жыл бұрын
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
@Sub7Fitness 5 жыл бұрын
Congrats mate!
@rajputthakur634
@rajputthakur634 5 жыл бұрын
Keep it up bro
@hisoka-san3473
@hisoka-san3473 5 жыл бұрын
EscapePlan Skateboarding pretty good mate my max 1 rep at the moment is 100kg
@JacobAlbertson2012
@JacobAlbertson2012 5 жыл бұрын
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
@suns2094 5 жыл бұрын
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
@derrickyang4430 3 жыл бұрын
my mans pronounciation is so accurate that every word of the subtitles matches the audio
@qwerpasdf
@qwerpasdf 3 жыл бұрын
@dafuqawew *whomst'd've
@EastTie
@EastTie 3 жыл бұрын
ben shapiro 🤣
@DavidFriedberg123
@DavidFriedberg123 3 жыл бұрын
😂😂😂
@OrdinaryLatvian
@OrdinaryLatvian 3 жыл бұрын
@dafuqawew "Jeff Nipple" lmao
@Paul-Weston
@Paul-Weston 2 жыл бұрын
I'm pretty sure Jeff has a girlfriend, if you think he's "your man", you're seriously delusional.
@bruhSitryx
@bruhSitryx 3 жыл бұрын
Mans went to the park to film himself shooting free throws to make a point. Respect.
@capriswimgxd
@capriswimgxd 3 жыл бұрын
bruhhh it was a drone shot too!! lmaooo
@garretnarjes782
@garretnarjes782 3 жыл бұрын
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
@Faustained 3 жыл бұрын
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
@vimos.9996 3 жыл бұрын
@@garretnarjes782 k
@natefroggy3626
@natefroggy3626 3 ай бұрын
@@garretnarjes782 How tf u gonna block a free throw ?
@XxMVPxDawg
@XxMVPxDawg 5 жыл бұрын
Jeff with the low-key flex on his free throws.
@delascroix
@delascroix 5 жыл бұрын
Literally came down to the comment section to say this, thank you for your service hahaha
@Grite123
@Grite123 5 ай бұрын
he a hooper
@catharinetarquinio6614
@catharinetarquinio6614 2 жыл бұрын
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
@JGold6274 2 жыл бұрын
Lets goo!!
@nkapelo2927
@nkapelo2927 2 жыл бұрын
Good job, keep it up
@doglover33246
@doglover33246 2 жыл бұрын
its so op
@LasseBorreChristensen
@LasseBorreChristensen 2 жыл бұрын
Great to hear!!! keep it up, youre motivating other women to do bench press! :D
@justinabraham7291
@justinabraham7291 2 жыл бұрын
Did you switch to wide grip?
@HM-hu4hu
@HM-hu4hu 5 жыл бұрын
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
@syaodem 4 жыл бұрын
5. Work huhrduhr
@brodiesandusky6236
@brodiesandusky6236 4 жыл бұрын
It's a Canadian thing 😂
@usedx115x
@usedx115x 4 жыл бұрын
@@brodiesandusky6236 East Canada thing.
@WeirdPros
@WeirdPros 4 жыл бұрын
Don't furgit .5 Fuld yerself in half while pressing.
@onearthonelegion
@onearthonelegion 4 жыл бұрын
How often much hurr durr?
@sectorz8171
@sectorz8171 3 жыл бұрын
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
@austinbottensek9878 3 жыл бұрын
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
@sectorz8171 3 жыл бұрын
@@austinbottensek9878 Good work! Keep at it man.
@LeoHarling
@LeoHarling 3 жыл бұрын
Nice
@austinbottensek9878
@austinbottensek9878 3 жыл бұрын
Just hit 225 yesterday for 1 solid!!
@justinabraham7291
@justinabraham7291 2 жыл бұрын
Which of these 4 tips was the most beneficial to you?
@wigertoods2978
@wigertoods2978 5 жыл бұрын
My man is arching to a point where i whould probably divide in two
@onizuka816
@onizuka816 5 жыл бұрын
Hi wiger twoads.
@citrus4419
@citrus4419 5 жыл бұрын
Hi wigger toes
@jeegupopli1871
@jeegupopli1871 5 жыл бұрын
Oh
@jeegupopli1871
@jeegupopli1871 5 жыл бұрын
YouR man?? Does this?? WhY r U gEy?
@Cutitoutbruh
@Cutitoutbruh 5 жыл бұрын
Jeegu Popli idiot
@ChristopherJereza
@ChristopherJereza 3 жыл бұрын
Did you really set up a drone at a basketball court just for that one example? thats some dedication
@craigjames1551
@craigjames1551 3 жыл бұрын
I thought it was done by a helicopter?
@MrBUGS713
@MrBUGS713 3 жыл бұрын
Space shuttle
@Nom8d
@Nom8d 3 жыл бұрын
Voyager 1
@bobbyruiz4691
@bobbyruiz4691 3 жыл бұрын
Ufo
@kevko2668
@kevko2668 3 жыл бұрын
Rocketship
@one_punch_puritan4696
@one_punch_puritan4696 3 жыл бұрын
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
@ademarcorreia9782 5 жыл бұрын
Can’t do this in my local gym without ending up a meme
@akashsarkar6995
@akashsarkar6995 5 жыл бұрын
send me your picture when you doing this bench press i want new photo to make memes
@LairdRoss
@LairdRoss 5 жыл бұрын
The state of the world
@lilshoxx
@lilshoxx 4 жыл бұрын
Nobody ever became great in the comfort zone.
@gearjunkie3412
@gearjunkie3412 4 жыл бұрын
@@lilshoxx bench pressing is becoming great???
@CN-wt2bj
@CN-wt2bj 4 жыл бұрын
Lol
@tcolletto123
@tcolletto123 4 жыл бұрын
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
@RagingRider 4 жыл бұрын
Injuries are going to happen from time to time in the gym,its not always form that causes them.
@laurikotivuori1585
@laurikotivuori1585 2 жыл бұрын
@@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
@RagingRider 2 жыл бұрын
@@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
@nhattran6736 2 жыл бұрын
@@RagingRider gn um iii imy you n okay listen i don’t j
@RagingRider
@RagingRider 2 жыл бұрын
@@nhattran6736 lol, do you want to try that again but in English?😂
@Shooter_gringo
@Shooter_gringo 4 жыл бұрын
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
@jacobshaw3555 4 жыл бұрын
Dont follow gin religiously . He tends to find what he wants in the research and make his own assumptions off of the data .
@shashseth4799
@shashseth4799 4 жыл бұрын
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
@UnusHonorabilis 3 жыл бұрын
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
@figgahh5823 3 жыл бұрын
Damn you must’ve been feeling some pain in your shoulders sometimes
@user-go2xi7zq5q
@user-go2xi7zq5q 3 жыл бұрын
@@figgahh5823 Yeah I feel pain in my shoulders all the time. Not even just bench. I never feel my chest being worked
@figgahh5823
@figgahh5823 3 жыл бұрын
@@user-go2xi7zq5q even after seeing this video or?
@user-go2xi7zq5q
@user-go2xi7zq5q 3 жыл бұрын
@@figgahh5823 Nah I ain’t tried the tips yet
@truongdang8130
@truongdang8130 2 жыл бұрын
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
@arslaanpasha3334 Жыл бұрын
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
@plzitzjustmahcheezits909 Жыл бұрын
@@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
@chantalfarr7743
@chantalfarr7743 Жыл бұрын
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.
@JennSarracenia
@JennSarracenia 2 жыл бұрын
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!
@slackerm1
@slackerm1 5 жыл бұрын
Scott Herman: BAHHHBELL Jeff Nippard: Buhrbell Scott Herman: AAAAAAAAAMZ Jeff Nippard: Urrrms
@piromenas
@piromenas 5 жыл бұрын
Back urrch
@Tennishero
@Tennishero 5 жыл бұрын
Canadian eh
@brandonmatthews6638
@brandonmatthews6638 5 жыл бұрын
xD
@adamg4336
@adamg4336 5 жыл бұрын
Jeff Cavalier: Wrong
@momsspaghetti3885
@momsspaghetti3885 5 жыл бұрын
Practicing smrrt 5:50
@mathewanderson13
@mathewanderson13 3 жыл бұрын
Nobody: Jeff: Bær
@elrusolokooooo
@elrusolokooooo 3 жыл бұрын
As a Norwegian: berries?
@yazu_s
@yazu_s 3 жыл бұрын
I’ve been waiting for this comment hahaha
@soerensteiniche
@soerensteiniche 3 жыл бұрын
Means berries in danish
@PatrickReynoldsfit
@PatrickReynoldsfit 5 жыл бұрын
Step one is eat 5 kiwis as pre-workout incase y’all were wondering
@dielit300
@dielit300 5 жыл бұрын
Why kiwis?
@arburon03
@arburon03 5 жыл бұрын
@@dielit300 Would like to know that too
@Xanivert
@Xanivert 5 жыл бұрын
@@arburon03 get with the program guys
@bryannguyen6836
@bryannguyen6836 5 жыл бұрын
are golden kiwis acceptable? serious question
@kiyoponnn
@kiyoponnn 5 жыл бұрын
@@bryannguyen6836 yep
@5udhanva
@5udhanva 5 жыл бұрын
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
@KashifFitness 5 жыл бұрын
Good brother love you brother please view my movie and help me (s,u,b ) click you
@destro1989
@destro1989 5 жыл бұрын
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
@gabrielt.1678 5 жыл бұрын
Same as everyone else you kiss ass.
@Zetsuke4
@Zetsuke4 5 жыл бұрын
hbd
@Zetsuke4
@Zetsuke4 5 жыл бұрын
@@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
@watsonthomas8674
@watsonthomas8674 4 жыл бұрын
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
@LairdRoss 4 жыл бұрын
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
@druid2538 2 жыл бұрын
@Bryan Rutkowski wat. You're saying there should've been a more significant increase in that amount of time?
@AH-mj1rd
@AH-mj1rd 2 жыл бұрын
Take sustanon250 and bdol, you will got 500lbs in 3 months
@michallecki9398
@michallecki9398 2 жыл бұрын
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
@TMEG94 2 жыл бұрын
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
@publiovirgilio2238 2 жыл бұрын
Wtf dude 25 reps 100kg, you are a beast.
@Kinglobo
@Kinglobo 2 жыл бұрын
@@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
@dodgecrickets7862 2 жыл бұрын
Proper mate 👊🏾
@Louziaa
@Louziaa 2 жыл бұрын
@@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...
@sanpevo9951
@sanpevo9951 3 жыл бұрын
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
@arrpee7468 2 жыл бұрын
How tall are you?
@callmegary2622
@callmegary2622 Жыл бұрын
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
@lazar4202
@lazar4202 Жыл бұрын
I hit my max of 225 bench today wish I had these tips before 😂❤
@taneenshinzay1235
@taneenshinzay1235 Жыл бұрын
Any tips to help I’m going to pr on Sunday and I feel like I’m not gonna get it
@Johnnylifts
@Johnnylifts Жыл бұрын
@@taneenshinzay1235 Did you get it tho?
@marcusmvpgoat1236
@marcusmvpgoat1236 Жыл бұрын
I got to 225 but dropped back down to 215 from not working out 4 days in a row
@walmartsinatraa2395
@walmartsinatraa2395 Жыл бұрын
@@marcusmvpgoat1236 nah its prob just ur diet or sumthing
@danwitavan5146
@danwitavan5146 Жыл бұрын
@@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 😂
@davidmace4353
@davidmace4353 5 жыл бұрын
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
@figgahh5823 3 жыл бұрын
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
@ourclarioncall Жыл бұрын
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
@Bflo23
@Bflo23 Жыл бұрын
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
@travismason3014 Жыл бұрын
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
@MikeY-fd6wm Жыл бұрын
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
@Bflo23 Жыл бұрын
@@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
@mr.gaskiller Жыл бұрын
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
@coltinkerstin5774 Жыл бұрын
I workout a week per body group is just a maintenance schedule. Like in vacation or if you are feeling sick
@Beliar_VR
@Beliar_VR 4 жыл бұрын
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
@سليمانبدر-م5د 3 жыл бұрын
Could you explain that method? I want to take advantage of it
@xandex69
@xandex69 2 жыл бұрын
@@سليمانبدر-م5د same
@juandepook
@juandepook Жыл бұрын
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!
@Radairski
@Radairski 2 жыл бұрын
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.
@jeongless33
@jeongless33 5 жыл бұрын
The background music and your voice match so well that I never lose focus on your video!!!!
@onetwolegolego5951
@onetwolegolego5951 5 жыл бұрын
so true
@thewhat531
@thewhat531 5 жыл бұрын
Great comment, and I agree.
@jeongless33
@jeongless33 5 жыл бұрын
@@thewhat531its true tho
@saschaBman
@saschaBman 5 жыл бұрын
Agree this is what I see crossfucker do arching like there isn't a spine to lift 20 kg a side please .
@SarumanDeWhite
@SarumanDeWhite 4 жыл бұрын
I didn’t even notice the music because of the quality content and because the music isn’t obnoxious so yeah great!
@liveslowlivesimple
@liveslowlivesimple 4 жыл бұрын
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
@zenith7024 4 жыл бұрын
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
@b4dm0ni 3 жыл бұрын
i can barely do 15 reps of 33...
@joeydolan2435
@joeydolan2435 3 жыл бұрын
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
@balladin9200 3 жыл бұрын
@@b4dm0ni Everyone starts somewhere, just keep consistent.
@devinrodriguez4817
@devinrodriguez4817 3 жыл бұрын
@@joeydolan2435 wrong you probably don’t even lift
@mrdune5479
@mrdune5479 4 жыл бұрын
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
@Jsoccer1999 4 жыл бұрын
That’s a good base if you eat good you probably can hit it in a couple months!
@mrdune5479
@mrdune5479 4 жыл бұрын
@@Jsoccer1999 I'm now up to 225, now aiming for 240!!
@Jsoccer1999
@Jsoccer1999 4 жыл бұрын
Crane Nut ayyyye nice
@Soggafriendoflife
@Soggafriendoflife Жыл бұрын
You got this, hitting 225 is a feeling unlike anything else
@taneenshinzay1235
@taneenshinzay1235 Жыл бұрын
@@mrdune5479 do you think I can hit 225 I rep 155 for 6 and my pr 4 months ago was 180 lbs.
@mehdianisbrahmi9262
@mehdianisbrahmi9262 3 жыл бұрын
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
@Maximus12.22
@Maximus12.22 3 ай бұрын
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.
@christiankristiansen9354
@christiankristiansen9354 5 жыл бұрын
Tried these tips yesterday, when you get used to pushing the bar back and up it gets so much more comfortable lifting heavy
@Dad_K
@Dad_K 5 жыл бұрын
Can't wait for the Free Throw science explained!
@KashifFitness
@KashifFitness 5 жыл бұрын
Sir please view my video and help me (s,u,b ) click you
@jeegupopli1871
@jeegupopli1871 5 жыл бұрын
The what?
@alphamale3141
@alphamale3141 4 жыл бұрын
That “moment arm” was stressing the tendon in my shoulder. Thanks for the tip.
@LairdRoss
@LairdRoss 4 жыл бұрын
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
@saketgokhale5951
@saketgokhale5951 5 жыл бұрын
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
@sanjaychoudhary16389 5 жыл бұрын
My man u too watch him...
@saketgokhale5951
@saketgokhale5951 5 жыл бұрын
Sanjay Choudhary everyone doesss
@formularainbow
@formularainbow 5 жыл бұрын
Bhai tu har jagah dikh jaata hai tbh
@justhair17
@justhair17 5 жыл бұрын
Looks like Kiwis will become Jeff Nippard's facepulls
@fastfit5507
@fastfit5507 3 жыл бұрын
6 REASONS TO DO NOT BENCH, SQUAT OR DEADLIFT IN 2021!!! DONT MISS!!!kzbin.info/www/bejne/i3_bmHeNfsloms0
@Mohamed-dz1sn
@Mohamed-dz1sn 4 жыл бұрын
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!
@jusCash
@jusCash Жыл бұрын
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
@ianlewis5910 11 ай бұрын
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.
@joshstead6078
@joshstead6078 5 жыл бұрын
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
@beardedne4704 5 жыл бұрын
Josh Stead Good question
@JeffNippard
@JeffNippard 5 жыл бұрын
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
@asdasd-jg1re 5 жыл бұрын
​@@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
@corynorell3686 5 жыл бұрын
@@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
@joshstead6078 5 жыл бұрын
@@JeffNippard That does make sense, actually, thank you!
@everybodyknowsamike1840
@everybodyknowsamike1840 5 жыл бұрын
If I ever see someone setting up on the bench like that I’m gonna call the cops lmao
@andrewwebber8207
@andrewwebber8207 5 жыл бұрын
It's so cringe
@pridemizzle1565
@pridemizzle1565 4 жыл бұрын
Andrew Webber nah what’s cringe is idiots calling stuff cringe
@jqdns13
@jqdns13 4 жыл бұрын
Pridemizzle people cringing on other people cringing in cringe
@andrewwebber8207
@andrewwebber8207 4 жыл бұрын
@@jqdns13 people cringing on other people cringing on other people cringing
@gaurabranjit
@gaurabranjit 4 жыл бұрын
@@andrewwebber8207 we can do this all day my dude
@Sync_IVEY
@Sync_IVEY 2 жыл бұрын
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
@kellen1t
@kellen1t 5 жыл бұрын
Happy Birthday Jeff!
@MADMAXidk
@MADMAXidk Жыл бұрын
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! ❤
@nicholasbagwell1453
@nicholasbagwell1453 2 жыл бұрын
This dude is repping my max like it’s nothing 🥲 I love that he backs all of this with science articles.
@GadgetsLife
@GadgetsLife 5 жыл бұрын
*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*
@aviciiization
@aviciiization 4 жыл бұрын
Where has this video been my whole life?.... Much needed and much appreciated.
@mitchelkatz
@mitchelkatz 5 ай бұрын
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!
@Tribtrip246
@Tribtrip246 5 жыл бұрын
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
@ricardodevisrodriguez6254 5 жыл бұрын
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
@orlandoleyva7433 2 жыл бұрын
Please also mention which supplements to take, thanks
@bobbyLovesTech
@bobbyLovesTech 3 жыл бұрын
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.
@Kam.Earles
@Kam.Earles 4 жыл бұрын
Why is nobody ever at this gym
@rahern5424
@rahern5424 4 жыл бұрын
He might do videos after it closed(might be his). So it’s less distracting
@Ry-di5gs
@Ry-di5gs 4 жыл бұрын
You have to be shorter than 5.2'
@scotthogan1386
@scotthogan1386 3 жыл бұрын
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
@sammetcalfe2579 3 жыл бұрын
@@rahern5424 the gym is called body and soul and it’s open 24 hours
@immersiveparadox
@immersiveparadox 3 жыл бұрын
Early or late-night grind. Usually, gyms are free of people at these timings.
@pavithrank5841
@pavithrank5841 5 жыл бұрын
Happy birthday Jeff! Uploads are top quality !
@KashifFitness
@KashifFitness 5 жыл бұрын
Good brother love you Sir please view my video and help me (s,u,b ) click you
@mmmQ95
@mmmQ95 2 жыл бұрын
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. :)
@michaellawlor3422
@michaellawlor3422 3 жыл бұрын
I’m just impressed he’s got a legit jumpshot too
@ericeiachollaweighttrainin3995
@ericeiachollaweighttrainin3995 3 жыл бұрын
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!!
@aaronguzman4147
@aaronguzman4147 3 жыл бұрын
This is probably the best work our video I've ever seen. My dude explained everything so clearly and backed every single point up.
@Trevor_H
@Trevor_H 5 жыл бұрын
Apparently, Jeff got a drone for his bday. Pretty cool shots of the free throws!
@spicoli4217
@spicoli4217 5 жыл бұрын
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
@greveeen 5 жыл бұрын
Why tf are you typing like you talk like a leprechaun?
@dinoortolani4816
@dinoortolani4816 5 жыл бұрын
@@greveeen he's imitating Geoff lol
@cxvii6812
@cxvii6812 4 жыл бұрын
@@greveeen you just called Jeff a leprechaun lol
@haha-yes3159
@haha-yes3159 4 жыл бұрын
😂😂😂😂
@charntsabre3463
@charntsabre3463 4 жыл бұрын
Can't I just get big and strong everywhere to make that irrelevant and just lift big because everything on me is big?
@drn1smo
@drn1smo 4 жыл бұрын
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
@michaelblundred4266
@michaelblundred4266 4 жыл бұрын
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!
@kurisuchin01
@kurisuchin01 4 жыл бұрын
your voice is very soothing to the ears. Makes me actually pay attention to what you're saying great video .
@incognitoprod59
@incognitoprod59 Жыл бұрын
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
@Firmly_grasp_it
@Firmly_grasp_it 5 жыл бұрын
Happy birthday Jeff!! Hope you have a great day!!! Keep killing it!!
@lucianomanna9152
@lucianomanna9152 3 жыл бұрын
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)
@thispak
@thispak Жыл бұрын
amazing tips! Jeff is one of the fitness GOATS on youtube.
@trickster911
@trickster911 5 жыл бұрын
This video got me a bench PR while in a caloric deficit. Thank you
@roweltancio5484
@roweltancio5484 Жыл бұрын
Free content and way more informative than what I learnt back in school in PH Cheers Jeff!
@Spwazzy
@Spwazzy Ай бұрын
Bro I love Jeff Nippard he actually makes everything so easy to understand and he has helped me so much on my journey
@kifeshstressen2998
@kifeshstressen2998 4 жыл бұрын
Everybody: bar Jeff nippard : barrghhhh
@jjs6568
@jjs6568 3 жыл бұрын
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
@GoneCarnivore 2 жыл бұрын
I'm trying to hit the 3 plates. I'm at 285 right now.
@andrewgoldin6905
@andrewgoldin6905 4 жыл бұрын
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
@agent00jesus41 4 жыл бұрын
Lol
@Bigfoot_With_Internet_Access
@Bigfoot_With_Internet_Access 5 жыл бұрын
Should just use dynamite, that's probably the fastest way
@wry7767
@wry7767 5 жыл бұрын
😂😭
@morgondickerson2086
@morgondickerson2086 5 жыл бұрын
Bro. I see you everywhere, and you always come up with the best comments. Thank you.
@JV-tk9yn
@JV-tk9yn 5 жыл бұрын
This guy kills me 😂
@trentdowley5942
@trentdowley5942 4 жыл бұрын
how do i see you on a subreddit video and then a bench press technique video back-to-back
@derekk2666
@derekk2666 4 жыл бұрын
Just Some Bigfoot With Internet Access lmaoo
@fredmachine
@fredmachine 4 жыл бұрын
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
@سليمانبدر-م5د 3 жыл бұрын
Could you explain that method? I want to take advantage of it
@سليمانبدر-م5د
@سليمانبدر-م5د 3 жыл бұрын
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
@fredmachine 3 жыл бұрын
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.
@anishnaskar7375
@anishnaskar7375 5 жыл бұрын
"Practice doesn't make perfect, perfect practice makes perfect "
@patrickhowell2502
@patrickhowell2502 4 жыл бұрын
Cant stand that saying. Mistakes are how you learn.
@RivenEnjoyer6897
@RivenEnjoyer6897 4 жыл бұрын
@@patrickhowell2502 Only if you fix those mistakes
@davidsmith5750
@davidsmith5750 4 жыл бұрын
Practice makes permanent, perfect practice makes perfect
@RagingRider
@RagingRider 4 жыл бұрын
Well said.
@Soppybobs
@Soppybobs 4 жыл бұрын
Jeff really does have some of the highest quality videos in the industry.
@DKMY-so9cr
@DKMY-so9cr 7 ай бұрын
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.
@CG-ed9jv
@CG-ed9jv 3 жыл бұрын
Omg, I've been doing a vertical this whole time. Ima try this out tomorrow and see how it improves my bench.
@nuclearpigeon3792
@nuclearpigeon3792 3 жыл бұрын
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
@ehhniko 3 жыл бұрын
Any tips?
@lalithrockz
@lalithrockz 3 жыл бұрын
@@ehhniko progressive overload
@justindavis2711
@justindavis2711 3 жыл бұрын
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
@life.equals2751
@life.equals2751 2 жыл бұрын
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.
@YungJuve
@YungJuve 5 жыл бұрын
Just realized you're a Canadian by the way you pronounce "bar," "arm," "hard", etc. - just like the boys from the Trailer Park Boys!
@TheAncientColossus
@TheAncientColossus 3 жыл бұрын
The before and after picture in the thumbnail are literally the same pictures.
@ClumpypooCP
@ClumpypooCP 3 жыл бұрын
LMAO youre right
@ehehehehehe9661
@ehehehehehe9661 3 жыл бұрын
....almost
@johnlongland8902
@johnlongland8902 3 жыл бұрын
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.
@alelzarterl212
@alelzarterl212 5 жыл бұрын
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
@KashifFitness 5 жыл бұрын
Good brother love you Sir please view my video and help me (s,u,b ) click you
@bdog98765
@bdog98765 5 жыл бұрын
Kashif Fitness sub
@alvinstjohn8363
@alvinstjohn8363 5 жыл бұрын
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
@alelzarterl212 5 жыл бұрын
@@alvinstjohn8363 yeah :)
@motardbrah7768
@motardbrah7768 5 жыл бұрын
All I hear is "arm" and "bar", that accent tho hahahaha
@aleemrahman1376
@aleemrahman1376 5 жыл бұрын
Resembles an irish accent
@ryanstockley3933
@ryanstockley3933 4 жыл бұрын
Tis Newfie, he's from my home province, Newfoundland.
@DookeyRidr
@DookeyRidr 4 жыл бұрын
AAAARRRRGGGGHH!!, matey!!
@sleepy1171
@sleepy1171 4 жыл бұрын
Ba-errrrrr
@justinjewell9276
@justinjewell9276 4 жыл бұрын
Hahahahahaha
@Maximus12.22
@Maximus12.22 5 ай бұрын
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!!!
@yeeeoooo1778
@yeeeoooo1778 5 жыл бұрын
Can we get a ”fastest way to blow up deadlift” video
@jackpiediscalzi1035
@jackpiediscalzi1035 5 жыл бұрын
MrWhiteInBlack factssss
@phoodpharmer
@phoodpharmer 5 жыл бұрын
Happy birthday, Jeff 😍
@KashifFitness
@KashifFitness 5 жыл бұрын
Sir please view my video and help me (s,u,b ) click you
@duongpham-zj6hv
@duongpham-zj6hv Жыл бұрын
I honestly appreciate the efforts you put into each videos. They help me greatly in my fitness journey.
@Mfitzy
@Mfitzy 3 жыл бұрын
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
@adochapp6344 3 жыл бұрын
Did you hit 350?
@Mfitzy
@Mfitzy 3 жыл бұрын
@@adochapp6344 I sure did👍 Kept my close grip though for it haha
@Mfitzy
@Mfitzy 3 жыл бұрын
@@adochapp6344 There is a video on my channel of my last bench PR
@Midvni
@Midvni 4 жыл бұрын
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
@yodaagar5837 2 жыл бұрын
1
@motiv8m3dia
@motiv8m3dia 4 жыл бұрын
Been on the push/pull leg split for three months been seeing great results. Put up 260 this week new PR
@jonathann676
@jonathann676 4 жыл бұрын
Whats your body weight
@sanderswag370
@sanderswag370 2 жыл бұрын
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
@itachi6336 2 жыл бұрын
Update
@sanderswag370
@sanderswag370 2 жыл бұрын
@@itachi6336 i can now bench 52,5
@sakanuian3467
@sakanuian3467 5 жыл бұрын
“Perfect Practice, Makes Perfect”
@ayank661
@ayank661 5 жыл бұрын
Sakanuian but how could u get perfect practice then? If perfect practice makes perfect, how do u achieve perfect practice?
@joelthornton3976
@joelthornton3976 5 жыл бұрын
A 3 watch technique tuesday
@tensa-
@tensa- 5 жыл бұрын
A 3 practice technique & know what perfect technique looks like
@redpillroute4271
@redpillroute4271 Жыл бұрын
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.
@TheHamsterMaster
@TheHamsterMaster 4 жыл бұрын
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.
@sammyttheg412
@sammyttheg412 Жыл бұрын
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.
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