Increase Your Bench Strength From 100 KG to 150 KG

Hello everyone we are going to tell you, How to develop your chest strength, I will tell you the little bit training for that, you can do bench twice a week and how many assist exercise you have to do with that, It's supporting muscles- Shoulder & Triceps that can increase you bench strength, Thank You
Hola a todos, vamos a decirles cómo desarrollar la fuerza de su pecho, les diré qué tan poco se entrenan para eso, pueden hacer banca dos veces por semana y cuánto ejercicio de ayuda tiene que ver con eso. Hombro y tríceps que pueden aumentar su fuerza en el banco, gracias
Bonjour tout le monde, nous allons vous dire, comment développer votre force thoracique, je vais vous dire un peu d'entraînement pour cela, vous pouvez faire un banc deux fois par semaine et combien d'exercices d'assistance vous devez faire avec ça, c'est soutenir les muscles- Épaule et triceps pouvant augmenter votre force au banc, merci
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Dronacharya The Gym,
2575 Hudson Lane, Behind Khalsa College, GTB Nagar, Delhi-110009
Ph:- 9560847923
Timing To Meet
Morning 08:00 AM to 10:00 AM
Evening 03:30 PM to 7:30 PM

[@PrashantKumar1999]

“Power lifting is the base of Bodybuilding “ , it is the golden line !!!

[@amit4rou]

% of your 1RepMax Monday 1st set 40% 10-12 reps (warmup) 2nd set 60% 10 reps (warmup) 3rd set 80% 6-8 reps (90% 3 reps) x 3sets Friday 1st set 40% 10-12 reps (warmup) 2nd set 50-60% 10 reps (warmup) (70% 8-10reps, 6-8reps, 6-8reps) x 3sets Supporting exercise: Shoulder press - medium weight 4sets 8-10 reps Dumbbell front raise - 10 reps 4sets Triceps rope pushdown - 12 reps 4 sets Parallel bar dips - 8-10 reps 3 sets

[@karan_fitness_club3929]

Thankyou

[@uzoegbeogu9617]

Thanks... Great summary

[@sanatani9660]

Supporting exercise workout se pehle lagani hai ya baad me

[@YashSharmaFitness]

What a handshake in the beginning. 😂😂😂

[@revlogger812]

🤯🤯

[@teamharyanvi4880]

Yash sara din KZbin chlata h

[@sahildeepsingh7595]

Big fan bro

[@pooteen2043]

Haha bro 😝😝

[@Ekamroop03]

@@teamharyanvi4880 😂😂😂

[@andyjame1892]

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.

[@MuhammadAhmad-bw5lr]

Kya humble human being hein ap Guru Ji.. Ap jiyen hazaaron saal. 🙏🤲

[@omkarbanerjee1997]

I live in Australia. Everyone in my Gym used to watch athlean-X. But when they noticed how quick I started to make gains after following Guruji's exercises, they all jumped ships and all watch Guruji's videos now. Sab firangi log hindi main sunte hain and mujhe translate karna parta hai. Thank you very much Guruji and Mukeshji P.S. Guruji, video main subtitles dalwa dijiye varna ei firangi mujhse translate karwate hai XD XD

[@ibhupender_dhawan]

God Bless Omkar Jab Bhi Aap India Ao Milo Or Jab Ham Austrailia Ayenge To Aap Se Milienge

[@omkarbanerjee1997]

Thanks a lot sir. Your reply meant a lot sir

[@Lightyagami-tx2xb]

@@omkarbanerjee1997 sunke kafi acha lega bhai bohot acha legta hai Jeb foreign people indian stuff dekhte hai .

[@ziddijattgym2478]

Pranks,Comedy& Pets kbi school nai gya bhai ???? Ya parents ne kush aakal ni di , bolna seekh lo pehle ,

[@DreamWaveSounds731]

@@ziddijattgym2478 q sach jo boly wo jahil hta h gadhy

[@KingslayerSrb]

A couple of things all good strength training programs (for intermediate/early advanced lifters) seem to have, imho: 1. doing the main exercise multiple times per week. Practice makes perfect, and you gotta lift what you wanna be good at lifting 2. periodization. For intermediate lifters, periodization on week-level seems to work the best. More advanced lifters might take longer periods (months). That means, on some days focus is on low reps/high weight, on other days, higher reps/lower weights. 3. gotta lift heavy weights if you want to get good at strength 4. progressive overload, of course - might be in terms of increased weight, time-under-pressure, reps. decreased rest between sets, etc. 5. Consistency is the key - but so is "listening to your body". That's why things like reactive training systems work the best, in most cases Other variants - lifting form, sleep, diet, etc don't explicitly depend on the program, but are of course incredibly important.

[@yogeshbhagat5338]

Love that smile of Christian God bless you

[@kurmiamit08]

Guruji app great ho itna clear app samjhate ho yea koi nahi bolta malum nahi jitne vi fitness ke KZbinr hi sab ko yea sab malum hi ya nahi....... You are great Guruji

[@amitgahalyan1990]

गुरु जी आपने मस्त तरीका बताया है weight increase karne ka ..आपका बहुत बहुत धन्यवाद

[@aftermath__7060]

Focus on Mukesh ji guys , leave that lady

[@kickticker4410]

😂😂😂😂😂😂

[@bilal5552333731]

Monday = 1st set 40%10-12reps 2nd set 60%10reps 3rd set 80%6-8reps 4th set 90% 3reps. Target = 100kgs using 90% of 1rpm.

[@ibhupender_dhawan]

Yes this is okay

[@bilal5552333731]

@@ibhupender_dhawan thanks for your answer Sir , main apka channel shuru se dekh raha hoon jab ap TarunGill ke paas aye te interview ke liyeh us time KZbin channel nahin ta apka , Friday = 70% of 1rpm the goal (100kgs for example). 1st set= 40%(kgs) 10-12 reps. 2nd set = 60%(kgs) 10reps. 3rd set = 70%(kgs) 8 reps x3 times. Yeh sahi hai Friday ko overall 5 sets karne hain ?

[@milenpenev1362]

About friday - is it 1 or 3 sest of 8 reps of 70 kg?

[@shivangichaudharip-2948]

@@bilal5552333731 same confusion

[@maxtandremenoje4129]

Can you translate his comment to english?

[@FreeExoticPet]

good doing sir !! asehi har student k pass aap jaise coach ho to har ksii ka sapna poora ho sake ..

[@ibhupender_dhawan]

Aapka Sochne Ka Tarika Acha Hai God Bless

[@nivruttidongre6536]

Love you guruji....your students are very much lucky... because they got Guru like you......

[@ibhupender_dhawan]

You are also our student that's no problem god bless

[@vikramvashist3402]

Mr Dhawan should be Awarded भारत रत्न

[@jatgaming1176]

Thanks guruji, Maine aapki tips follow kiya aur aj 100 kg pe aa gya, ab aage ki tyaari krte hai

[@hirophotostudio]

Thanks you very much for making this Video..Both the Father and Son Guruji ....you both are humble and best coach we have....god bless you both...long healthy wealthy living

[@sumitchaudhary3850]

सर आपके विडियो देखता हूं मुझे बहुत पसंद आते है।आप जिस तरिके से समझाते है।अच्छा समझ मैं आता है।मुझे अभी 4 महीनें हुए हैं।जिम जाते हुए।मेरा वजन अभी 100 kg है।मुझे वजन कम करना है।तो सर आप वजन कम करने की वीडियो और मेरी एक सीधे हाथ की कोहनी में दर्द रहता है।पैट लटका हुआ है आप वीडियो बनाकर बताएं कि क्या करना है।और क्या खाना है

[@bhartimohanpuriadhussa8297]

Thank you both guruji for sharing and teaching us the best!!🤗I keep wondering when we have you teaching us everything why do some people wander among other endless lists of fakeyoutube experts!!🤗

[@ibhupender_dhawan]

Thanks God Bless

[@VijayKumar-vl5wg]

Very nice sagetion gym work out sir Very very thankful to all of you

[@alankarsomwanshi8370]

There are many so called fitness channels in India. But gurujis channel, give u detail information about excercise and without any marketing promotions. Thanks guruji. Much respect for u sir.!

[@ibhupender_dhawan]

God Bless You Keep Helping Us, Great full To You

[@teziv]

​@@kar98boi68 you are an idiot.Give some respect bro.

[@aerazahmedkhan3290]

Guru ji sunday ko mera power lifting competition hai district level pe, apki is video ko dekhne ke bad confidence level aasman par hai mera, mehnat bohot kar raha hun medal lagane ke liye bas apka sir pe hath chaiye🥇💪♥️

[@yashsingh4826]

Guru ji to guru ji hai 😘 love u guri g

[@ibhupender_dhawan]

God Bless

[@yashsingh4826]

@@ibhupender_dhawan Thank u guru g

[@HasanHasan-sg9vz]

Thank you so much . From syria .

[@karmabanddelhin.c.r5717]

Boht badiya knowledge di guru ji aapne supar se bhi upar

[@Muhammadhamza-ch4hi]

Huge respect from Lahore Pakistan 🙌 Great Coach. I have watched your videos in days of my competition preparation. And truely i followed your advices. They really helped me alot to gain size and muscular form. I wish could get trained from you personally and reach to my max. Great job Sir. Keep it up. GOD bless you.

[@sandeepadakmol2451]

Guru ji, please Share konse dine mein konsi exercise karni chahiye. I mean sequence like Monday -Chest(80%)+shoulders(20%) ,Tuesday-Bisep+trisep.. I request you to please share such plan

[@maxdamagusbroski]

"Breathing out really helps". Thanks, this is where I was going wrong.

[@PushyamitrShunga]

Mukesh ji Chalo 1..2..3..4......9.. 10 🤣🤣🤣

[@SatveerSingh-jf3qv]

Tnku very much guru ji nd mukesh bhai......💐💐

[@ibhupender_dhawan]

Thanks to you for watching us

[@chanderbhan7129]

Jabardast guru ji 🙏🥰

[@rajputnitesh8465]

Thank you so much for vital information

[@parvinder.singhrajawat]

Guruji chest ko well shaped banane and chest ko broad karne ke liye video bana dijiye please ..

[@ibhupender_dhawan]

Jald Hi Bana Rahe Hain

[@parvinder.singhrajawat]

@@ibhupender_dhawan thankyou so much guruji..

[@sumilsunny8830]

Please tell , what is the correct order for training in a week, including two muscles (supporting muscles) ... please advice..

[@RahulSaini-se3db]

Guru ji 🙏 💐 always loved your videos ..so informational .Mukesh guru ji an inspiration for all .

[@govindbhukal5888]

Sir after workout Banana or Apple ka mix shake se fayda h ya nukshan?

[@kuldeepsingh-tk7tw]

Bhaiyo badhai ho lgta hai new camara aa gya

[@AJPLAYSTIKTOK]

I would love to meet you sir if you come London someday!!

[@ibhupender_dhawan]

I'm in Derby for World Championship 26th to 29th Stuart Hotel

[@vishal9557]

Charan sparsh guru ji ye workout chest day m hi karna h kya ya jab shoulder or triceps ka ho usi din karna h tell me.

[@vipulsrivastava8114]

Namaste Guru ji..heavy deadlift krte samay mujhe thodi back injury jo gyi thi jo ki apke dwara dikhai hui video (barf ki sikai+volini gel) se maine theek krli..aise hi achi videos bnate rahiye.. May God always bless You..Om Sai Ram 🙏😇

[@ibhupender_dhawan]

wait for the next video its about injury

[@sahilbatish6390]

Bhupinder sir......thankx for this videos....i gain 5kg strength in 28days by following your 1st 2nd and 3rd....strength improving episodes.....may god bless uh sir....i meet uh when comming to delhi...i have ur adress

[@mohsinmahin9798]

salam guruji.. me new member hu app k youtube channel pe... bohot fayda mila he muje app k videos dkk kar... specially shtrngth baraye kse or depression ko leke zo viseo banaue hay.... Guruji me ak cricketer hu ...... me gym jatahu mere yaha pe hay ak gym..... waha me zyadda tar power building pe kam.karrahahu.... Guruji app jante he ki bodybuilding or zo sportsman he unka gym session alag hay..... meri ak request thi app se ki agar app ak gym session ka video sports man ko kis kis item karna chahiye, specially lower body part pe...or legs ka power kse improve kare uspe ak vodeo banaye to bari help hogi.... Shukria

[@Chndubhatt]

Sir triceps ki exercise kr te smy meri elbow m dard hota h . khaskr neckbraker wali exercise krte wqt . m calcium ki tablet bhi leta hu pr dard abhi tk km ni hua h . Sir give me suggestion.

[@ibhupender_dhawan]

Tablet lena thik nhi hai aap thode din rest lo or right technique se training kro

[@Chndubhatt]

@@ibhupender_dhawan Tys sir

[@anghadsingh3799]

I have a injury during squats ,,, i can't bend '' what can i do ... please suggest

[@RafaelJamielniaski]

How many rest between the heavy(monday) and the light(friday) sets?? What do you think about doing incline bench press on friday instead of flat bench?? This workout works for increasing squats also??

[@ibhupender_dhawan]

Incline you can do on Friday no problem rest between the sets or 3 minutes better you have 3 partners thanks for watching us god bless

[@RafaelJamielniaski]

@@ibhupender_dhawan thanks for sharing knowledge, your videos are awesome. God bless.

[@cemozguner7558]

💪🏽

[@premsharma7859]

I found Dronacharya Zym is the best,,,guru ji vi bahut achhe se guide karte hai kabhi gussa nahi karte,,love u,, Dronacharya Zym long live

[@ibhupender_dhawan]

God Bless

[@bilalqadirpk]

I am watching many youtube channels for getting training information, but I would say app ky batai hoi exercise sy buhut farak parta hy . I live in Denmark and have almost watched all of your videos. very good information. Thank you for all your effort.

[@ibhupender_dhawan]

God Bess You i have been Copenhagen 1998-1999-2000 for world championship & Denmark Is Beautiful country god bless you

[@bilalqadirpk]

Thank you sir for replying. You are more than welcome to visit me if you come to Europe. It will be a pleasure for me to host you. God bless. Take care and stay healthy.

[@adarshyadav1858]

Sir pls tell the seperate exercises of bodybuilding and weightlifting

[@worldfamoussmoker3691]

Sir apne hame bhaut kuch sikhaya hai love you ♥️

[@robo__cop8154]

i have stepped benching since a year and do only weighted parallel bar dips .this has lot lot of mass on my triceps and chewst has developed nicely .presently i am 81 kg and do weighted dip of 72 kg for 1 rep .i feel dips and shoulder presses are the best for increasing the bench press

[@azharrizvi2833]

Mukesh ji is our indian THE ROCK..👈💪

[@ibhupender_dhawan]

God Bless

[@devilsplayground8852]

Sir can we do this technique in for squat and deadlift ??plz reply

[@katflorida8349]

But by going heavy every day I've increased my bench from 100 to 125 kg in three months.

[@omega6194]

Same bro

[@kimjongun2872]

Bro pls give me some tips I'm doing 60 only how to increase help me

[@vonn904]

Bench everyday go hard on fridays rest on the weekends

[@akshaymehta1517]

Sir Please Make A Video On Overtraining How Many Sets Should We Do for A Muscle 😊

[@ibhupender_dhawan]

Yes Sure It Is Very Good Advice We Will Make

[@smileplease9085]

Hello Sirji back fat KO loss karne wala solution dikhayia.. Pls

[@TheJidesh]

Thank you Guruji, can you please advice the rest time between these reps.

[@s.dhanapalasbdkpm1233]

U.all.training.super.sir thengs

[@imranrajsmand1412]

Guru ji pent ki belt tight hone ya regular pehane se belly fat badta he kya

[@nagarajukonda64]

Thank you so much sir apka videos watching karte Im 50 years old 25years back weight lifting power lifting khareta ab power lifting kartahi Weight increase nahe hotahi Please saporting sir

[@brahma7296]

Guru g aise hi biceps ki strength kaise badhae please bata dijie....

[@MrVineetchauhan]

Really Mukesh ji s Dicipline is higher level . And Dronacharya apne Guru ji s teaching is higher level.

[@krishnakant80]

One day strength one day endurance Nice approach sir

[@davinderdhillon4]

Thx guru ji apka bhoot thx me bhoot time se apki yeh video ka intjar kar rha tha

[@khanboy673]

Guruji aapne mukesh sir ka 100 kg bench press ka idea leke chalte ho or 90% tak jaate ho To sir mera wait 72kg h to m kitna kg bech press ka idea leke karu taki 90% tak ja saku Guruji love u dil se m aapke saare video dekhta hu aapka channel subscribe bhi kiya h aapki exercises gym m try bhi karta hu And respect for mukhe sir Jad hi aapse milne dilli aane wala hu

[@ibhupender_dhawan]

aaapko pehle apna 100% check krana hoga tabhi to aap esi training kr paoge

[@khanboy673]

@@ibhupender_dhawan guru ji mujhe size gain karna h To aap mujhe bulking k liye tips bataye or supplement konsa lu wo bhi bataye kyuki me supplement ke bare m bohot confused hu Guruji aapse milna h mujhe 8387066015 ye mera no h aap apna address send kar de to badi #meherbani hogi Or aapka gym Sunday ko bhi open rehta h kya

[@PardeepSaharanHaryanvi]

गुरु जी एक घुटने में और लोअर बैक में थोड़ा दर्द होता ह। gym में squats max 160 kg कर लेता हूं। कोई इलाज बताइए

[@ibhupender_dhawan]

Iske Liye Jaldi aa raha hai

[@waheedrafi5732]

Love from Punjab Pakistan Sir G

[@ibhupender_dhawan]

God Bless

[@ChaudharyAakarsh]

Abe Dawood Ibrahim, Hafeez Sayeed, Maulana Azhar and Khalistan terrorists ko toh idhar bhej, ya apne cricketer prime minister ko bol.

[@akashdutta455]

sir shoulder or tri shape ki exercise btyi h bench wale din krni h ya jis din shoulder ki hogi uss ya trishape ki hogi uss din

[@Riturajupadhyay]

Guruji looking handsome .. The point guruji said wrt mentally & psychology itself show the level of experience and knowledge . Guruji. I feel pain in front deltoid while lifting heavy on bench or parallel bars . Warm up i did well . How to avoid pain and lift heavy also. Pls suggest.

[@Self-rehabilitation]

Sir I have a very important question . I eat eggs as the source of protein and I want to replace ees with some another natural food which can help me to build muscle .but other protein source food got no amino acid profile like eggs. So they are useless . Suggest me a food that can replace my egg diet . I really want to know .. pls reply

[@KhanKhan-vx9xk]

Good teacher

[@ashoknath7400]

Thanks guru ji most important information boht boht dhanywad ji

[@ravikirodiwal4063]

aap ka gym kha h ji

[@KO_PAUL]

Monday aur friday ko sir 4 set hi krne h uske bad cheast ki hi excersize krni h ya apne turn wali excersize kr sakte hai

[@prasadsadvilkar2003]

Thanks sir for making video on my request,i suggested this topic and you said you will make on it,you completed your promise,thanks sir again

[@ibhupender_dhawan]

Thanks to you thanks for your request we always taking serious any advice god bless

[@arshadhussain9308]

How to increase deadlift power?

[@princeborah5813]

Sir, please upload a video on middle chest work out.

[@ibhupender_dhawan]

okay sure

[@shilpakaur3091]

If u don't mind,Sir apke pass bs ek hi student h mukesh, jiske through aap exrcise batate ho koi or bhi student h apke Gym me jo mukesh sir jaisa ho jiske through aap hme motivation kr ske

[@pronobasishnandi324]

Sir have more then 1 k students,most of them are professional bodybuilders and powerlifters,mukesh ji and guruji are like guru sisha and more like partners. Please don't comment like this until u have currect information.

[@buyjutruth8317]

Really good topic but don’t understand how to increase bench press. Is more repetition is key?

[@ibhupender_dhawan]

After 3 weeks training you check your 100% one repletion than you can see suddenly change the improvement

[@syedimran2317]

i have 2 question . 1 ) the total weight is calculated with the bar weight which is 20 KG PLUS WEIGHTS .. 2 ) Why is he holding the bar to wide ?

[@nitinshrikar2618]

Sir 90%ya 70% me wt of the bar bhi consider hoga na.... Ki sirf wt of plates....?????

[@ashishpandey2000]

It's a science sir, Ur more over like great Indian mathematician Ramanuj...less education great brain।।।।

[@kasak3574]

Vir Ji beginners k liye kya diet hai yeh b bta door?

[@ibhupender_dhawan]

hamne batai hai aap dekhiye

[@mayankshuklla2251]

Ye technique squats pe apply ho sakti hai Kya????

[@syed.farhan_7]

Sir monday friday wala smjh gya m Fir jo shuru m kervaya tha woh kya tha Guru ji Week m 2 baar hi toh train honge chest

[@sahibjeetsingh8644]

Guru ji is it possible widout steroids?

[@ibhupender_dhawan]

Yes It Is Apka Hardwork Or Concentration Se Bada Hai

[@karthikshiva7620]

Pranam guruji, powerlifting ki comprehensive program aur diet ki ek video bana dijiye please

[@supergamer19041998]

Sir what can be done if we are heavyweight but not too strong to support our body for dips?

[@fi7643]

Is 100 kg weight the weight if one plate or two plates combined on both sides of bar?? Please help

[@vijayantsingh157]

Sir, Thank you so much...aapne hamlogo ko boht guide Kia...lots of love from Kanpur...

[@ibhupender_dhawan]

God Bless thankyou for watching us

[@SaurabhKumar-ws4qs]

I was focusing girl behind Rather than bench press

[@dhanbadboy4736]

Me2

[@shriyogjitekar3625]

Me3

[@syed.farhan_7]

Sir g yeh hi tarika m meri forearms m strength level bdhane k liye use ker lu kya

[@hritiknagar1587]

seriously salute to both of these legendary souls

[@ibhupender_dhawan]

God Bless You

[@Vikrantदहिया]

Training tips by Dronacharya Bhupender Dhawan and Mr India Mukesh Singh. Sir m be powerlifiting krna chata ho

[@kjo506]

hello guru ji mujhe weight udhana pasand par mere joints pain hone lagta jese shoulder , elbow wrist give me your guidance -

[@jaspreetsingh8434]

Guys Please like this so Guru Ji can see this. Sir Ji PLEASE make a video on IS IT GOOD/BAD to workout twice a day for muscle Size Gain? and also HOW MANY TIMES A WEEK TO TRAIN FOR MUSCLE SIZE. HOW MANY different EXERCISES to do during a workout session? HOW MANY SETS FOR EACH EXERCISE during a workout session? Everything for muscle Size gain, and weight gain.

[@Kumarsantosh15]

Nice video thanks guruji

[@jass7415]

You are great guru ji🙂

[@Zapped85]

Guruji anything to get the lower back strong? Like it's stiff and unable to perform deadlift n pain

[@NISRAMI]

Guruji koi poore week ka excersie routine bata dijiye

[@Aaron_17]

I'm a little confused, at around 6:20 he says to check 1RM again but I didn't hear him say anything about how much you should increase the weight during the second and third week? Are we supposed to do the exact same monday and friday workouts for 3 weeks in a row? I would have thought there would be a small increase in % of weight to lift after the first week? Unless I missed something.

[@syed.farhan_7]

Last waali exercis k kitne set lene h aapne btaya hi nhi aur kitne reps