WHAT HAS HELPED MY BENCH PRESS THE MOST

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[@MattDoesFitness]

Great info & advice again dude, really useful hearing actual specifics instead of generic, vague advice. You and Jeremy are awesome. You remind me of Sharky and George

[@saykusmehbro]

Aahah, Jeremy looks like a big baby with tons of strength!

[@BusinessAndFitness]

Was surprised to hear the 15-20 reps of dumbell bench. Great tips guys.

[@jakemitchell7397]

"I suck at incline bench press" process to rep out 315 like its a warm up

[@desmondsoo89]

it is for him for someone benching flat that much

[@NickWright]

Just realized that to match his 507lbs bench press at 220lbs pound for pound I would have to pause bench 425.5lbs at my current bodyweight of 185.. Holy Hell!

[@NickWright]

***** I'm not too familiar with how the Wilks Coeffect works. I've heard of it and know its used in PL meets and such. I was only calculating it by how many times his bodyweight he is lifting.. :(

[@NickWright]

***** DAMN!!! Haha that is nuts! And thank you! I'll be happy if I can just break a 405 without running anything one day!

[@jonathanmoralesstrength6993]

why not aim for a 405 bench while cutting down to 175?

[@PhysiquesOfNattiness]

Jonathan Morales basically an impossible feat, naturally. When you cut, as a natural, u lose some strength and muscle mass bc of the low body fat. Muscles use fat for energy to repair themselves in metabolism when sore (when putting on more muscle) and to sustain themselves.

[@jonathanmoralesstrength6993]

PhysiquesOfNaturalness you got a point. But Nick has a pretty high amount of fat, he could very well cut down 10 to 15 pounds and not lose much, or barley anything. At that weight he can maintain and slowly build strength. Nick at 175 lbs wouldnt have low BF% anyways. But your right, 405 at 175 is kinda unreal

[@gustavocorrea4717]

I just love your videos Omar. I've been getting a lot of help from your videos and you made a huge impact in my workouts. I finally got up to benchpress my bodyweight (165) for one rep last week and am now working on my way up to the 225! Yes, I know its not impressive for anyone but its pretty damn good for me considering I could barely handle the bar one year ago :D Thank you so much for your awesome work. Stay strong brotha.

[@OmarIsuf]

Hell yes Gustavo, that is awesome progress

[@blockbilling]

Great work mate! Keep on pushing

[@gustavocorrea4717]

Omg o.O. Thank you so much guys, I fell in love with working out and guys like Omar and Candito inspire me a LOT. Titus I believe thats somewhat normal because lifters make a huge progression in their first two years. Nonetheless, I really appreciate what you guys are doing for the powerlifting community, this support is just amazing to see.

[@JeffO-]

Nearly 400% improvement.

[@NeXxtlevelPvP]

where you at now??

[@SoldierOfTheDeen]

Reps out 315 on incline, says he sucks at it hahahaha

[@DarioPortuned]

I cri evrytiem :'(

[@gearsrapper786]

Akhi gains are gonna go during Ramadan :'(

[@SoldierOfTheDeen]

Kal El loool bro in sha Allah they won't, we can easily maintain ;)

[@masoudhousseinhassan46]

Kal El No bro you can keep your gains but you have to do it smart. But don't expect too many progressing during these couple of weeks.

[@gearsrapper786]

Masoud Houssein Hassan SoldierOfTheDeen Alhamdulillah, eating what i need to maintain, hard to train with only a six hour window and taraweeh

[@loosey5]

I like this guys sense of humor. Have him on more often.

[@SickSevenOne]

Simple, REAL tips from one of the Elite! His modesty is admirable!

[@murdockqotsa]

I only bench once a week. OH once a week. Deadlift/squat twice a week. I honestly don't think I could fit in more workouts, with work, school, social life, and recreational sports outside of weightlifting. But I've accepted my level of progress. I'm getting out of it what I'm putting into it.

[@murdockqotsa]

***** I basically do 5/3/1, but modified. So on heavy deadlift day I do my 5/3/1 percentages, and then do higher rep squats after, then some basic back/pull work. 72 hours later I do heavy squats and lighter weight deadlifts, with some other basic leg work. So I hit both DL/squat twice a week but only once my heavy 5/3/1 programming. On OH day I'll also do abs and on bench day I try to do more conditioning and if I'm feeling YOLOish some arm work. What do you do?

[@bseant420]

well i pretty much do the same and have had a weak bench my entire life (never was that important). I think i'm going to try benching again after my OHP days see if that increases my bench.

[@Calvedandy]

man it depends on your priorities, I personally like to hit everything twice a week ay least but since i am trying to bring up my pecs i am trying to fit a third bench day; I use OHP as an accessory exercise on one or two of my bench days, in my opinion having one day for OHP is a kind of a waste..

[@bseant420]

Calvedandy OHP is part of shoulder day. OHP is the main movement for the shoulder but other accessories are done as well though. Main bench is done on chest day.

[@Calvedandy]

bseant420 I see.. it is a matter of programming in my view; not saying that body parts splits/programs like 531 (which is essentially a body part split) do not work, they do, but if you are trying to maximize them gains those programs are not ideal beacause they do not allow to increase frequency leaving time for recovery.. that's why I personally moved to a kind of lower/upper which makes me hit everytging at least twice a week..

[@NickWright]

I'm that 350 bench to a 150 OHP guy.. (a pitiful 195 OHP) these were some good tips.

[@Anthony.462]

Its crazy when you see a bodybuilder such as nick wright^ say something like this. Working out for seven years but still finding out new things! cool man:) So much to learn in bodybuilding and strength training! :D

[@davidcalderetti7036]

Nick Wright's gf is a smoke show. I don't care if he benches 135. His gf alone makes him a world class athlete.

[@skatesquam]

David Calderetti ew his gf looks like a troll u must b 12

[@aviv.weissman]

skatesquam Hey, Please show some respect.

[@NickWright]

lol if you said something realistic it would be more offensive lol take a shot at my lack of chin or shoulders or midget height lol saying my girl is ugly though is like trying to insult someone's ferrari by calling it ugly... wut? hehe

[@gjmjblevins]

I completely agree with this advice. Been trying to increase my bench in my current cycle. I have been doing pressing movements 4 days a week with the following exercises on various days (floor press, Incline DBs, Regular Grip Bench, Close Grip bench, close grip bench, sling shot bench and 1" off the chest pauses). All these are close to competition style but have enough variation to keep my body adapting. It seems to be working as I have been setting lots of rep PRs. Thanks for the great vid. Blessings

[@0ptimusslime]

I love the frequency of the videos you upload. Thanks to your vids, i just hit my first 135 benchpress, coming from a guy who started as a 120 5'9 ectomorph. Thanks a lot bro, I really appreciate it.

[@fraliv5526]

how much do you bench now?

[@Alanoo]

True, how much u bench now Its been 7 years man

[@DBaldwin-bbbrew]

Once again Omar great video! Love the content on this channel and I always look forward to any new videos you put out. Thank you

[@OmarIsuf]

Thank you Daniel Baldwin for your support, means a lot.

[@androidboss559]

OmarIsuf Where you from Omar? Are you Arab?

[@androidboss559]

***** Yeah an Arab one for sure

[@burlhorse61]

OmarIsuf luv how u combine bb with powerlifting-the shipping on ur shirts ar too damn expensive-live in the UK(the shirts ar awesome tho)

[@tmcstewart2009]

Love this guy, gives some solid advice and he's always so chill.

[@AdamHamdan1]

Wish more elite powerifters would be as helpful as him

[@OmarIsuf]

Canadians man, too damn nice.

[@ggyybbeeeeee]

will curling help my benching? currently benching 95lbs but hoping with curls itll shoot up to around 195

[@Sarvagya4]

Overhead Press helps bench a lot. Stronger shoulders and tri's mean a better bench.

[@Bucboy1001]

Not in the short term.

[@Sarvagya4]

are you crazy? i helped me a lot in a matter of a few months.

[@Bucboy1001]

Sarvagya Kaushal I'm not saying don't curl. I'm saying curls alone will not make his bench jump 100 lbs in a few months (especially since he's a beginner) - I would know.

[@Sarvagya4]

So when did I even say curl?? I was saying do overhead press..are you blind?

[@Flamez1116]

Videos like this just keep me motivated towards my journey in Powerlifting. Gotta love real tips.Years of work.

[@MilliNox69]

I can't tell how much I love the vids with Jeremy! The tips in this episode weren't new for me, but the way you two share your experience and knowledge is just amazing! Keep going, mates! Can't w8 for the next video!

[@15maesthetics]

Omar these videos with Jeremy and Alan Aragon have helped my friends and I grow so much. Thank you for these videos. Keep up the great work!

[@bobbym491]

When I aggressively military presses for 6 months my bench went up 50 lbs fast. Also keep the same grip width.

[@Medreg1983]

Glad this video was made. Benching once a week like a lot of programs do isn't optimal for everyone.

[@2kewl1231]

These were some really great tips thanks couch and Omar!

[@AslanW]

If I could like this vid again I would. Great content, constantly. Keep up the great work Omar, and thank you Jeremy for starring in a few vids and sharing your experience.

[@OmarIsuf]

Thanks for the support!

[@thundermyth]

jeremy is so funny, like dead serious but his jokes and movements cracks you up

[@papoportillo1019]

I got my bench to 330 after 6 months of benching. 200lbs & never benched prior. & that’s from ONLY benching no assistance work. I’m going to start implementing the assistance work soon.

[@barbellbrigade]

Jeremonster Hamilbeast.

[@Aesthetics87]

The guy giving advice looks like such a nice guy.

[@RoyalGuard4619]

Omar's chest is fucking crazy. dude starting to look more like a saiyan with each passing day

[@leonflowers2073]

Thanks for the help full tips. I deff have to learn when to incorporate these different movements in my workout. I'm 230lbs an my bench suck. I'm struggling to get 225 for 10 reps, but my goal is to hit 315 on the bench, so I hoping these tips will help me reach my goal.

[@TheGymAddicts]

Great advice, frequency is number one in my opinion. Fixing up a program with benching 2-3 times a week can result in them gainzzzzz

[@gnodlem]

Great video, as always handing out the practical tips that can be immediately applied. I'm still pushing for a video on some of your anaerobic cardio and/or cardio circuit work OmarIsuf !!!

[@erikec67]

You nailed the point that gaining or losing bodyweight affects the bench press much more than the squat, and especially the deadlift. BTW, why do people criticize his perfect form. Smart people realize you have to protect your elbows by not locking out on every rep, especially if you already have elbow problems. For the people who want lock outs on every rep, good luck lifting when you're 40 or even 30 for that matter.

[@DeVergam]

jeremy hamilton videos are always the best

[@s0ldier898]

one of omars most normal video i ever watched. thumbs up sir

[@travisstewart5203]

Awesome video! I always enjoy videos featuring jeremy! I'm on a mission to increase my Deadlift and bench! These always help! Thanks!

[@moneyafro]

I like him a lot! good addition to the channel

[@mrbig713]

Jeremy is such a huge inspiration!

[@MURDR63]

OHP is the best way to improve your bench.

[@fishingdude8212]

No.

[@ajrodriguez8329]

Great tips! Omar you have really out done yourself with these last couple weeks of vids! Keep them coming!

[@MrMnocella]

I love the tips and Omar's channel!!... Just a few extra tips that I feel help... close grip bench presses (tri and rear delt work).. pullups ( lats assist the movement), strong posterior chain ( abs, legs, lower back)... your numbers will shoot up dramatically!

[@IamEctomorphFitness]

This is what increases bench Monday- National Chest day Tuesday- Day after chest day also known as triceps day and chest Wednesday- aka hump day on ur chest Thursday- legs day... and bench Friday- duh gotta get a chest pump before the club Saturday- rest day... at the gym hitting chest Sunday- go to church and pray for gainz then hit the bench again

[@jfb.8746]

7 years ago!! Wow. I remember when that video came out. I wonder whats happening with Couch and Omar.

[@freakied0550]

Nice to see advice to compare similarities and differences on trainings and techniques with a fellow big bencher.

[@hehateicky52]

Jeremy is seriously awesome. Hope you are gonna make a lot more vids with him

[@Ethan-Relearning-Movement]

I'm really looking forward to getting Gymnastic Rings and using those for dips instead of a pull up bar. The Pull Up bar is good for strengthening the top part of Climb and Muscle-Ups in Parkour; though nothing beats rings in terms of added stability work (not to mention their portability and many uses).

[@Ethan-Relearning-Movement]

What I'd add to the video is the importance of making sure your weaker arm keeps up in pressing strength with your stronger. When you're evenly handling the weight, you'll be so much stronger. On an unrelated note, the topic of training frequency explains to me why my bench is one of my weakest lifts, barely able to do more than several pounds over bodyweight. So thank you!

[@kirkey99]

Just don't go to failure on the rings. People have ruined their shoulders this way. You can't train balance when you're pushing hard or are near failure without risk of snapping shit. In fact Rippetoe says never to use rings for strength work.

[@Ethan-Relearning-Movement]

Thanks for the heads up, I'll definitely advance with caution.

[@frizzle619]

I've been benching and OHP 3times a week and definitely see a difference on my bench. Im so close on hitting my 225lb. pause bench at bw148. Not that much but Woking hard at it. Thanks Omar for the great content.

[@jmoss97]

I've been thinking abt benching and ohp 3 times a week. How much volume are you doing per workout and do you follow the same protocols for each workout or does it vary with each workout?

[@frizzle619]

Over6ft In a 4week period I started with 3sets of 6-8@rpe6 than started working towards 3sets of 4-5@rpe 7-8 and it pretty much stays the same for Bench and OHP. Just trying to not burn my self out.

[@jmoss97]

thx.

[@SwedenDude1982]

I love these videos with jeremy!

[@morganmagee1998]

It makes sense, I only train it once a week, no wonder I'm stuck at 102.5kg, I do a lot of overhead pressing, I do little if no additional presses like the the dumbbell press to help my bench, good tips, as always, great content.

[@HwTz1111]

Fantastic . Keep them coming Omar

[@mirshia5248]

this is actually true so fucking true that after i tried the overhead press 1 day later my bench went up 10 pounds i swear to god and ohhh yeah i actually found that it helps the lockout tremendously

[@DHGxGearsChannel]

Dea pond thats crazy haha and yeah i started doing them too. shouldve started sooner i love doing them anyway and they are a great exercise for just overall strength

[@TheVdog12]

Unlss youre on roids or eat some kind of unknown super protein and drink nothing but amino acids it didn't increase you're bench. You probably just had tightness in youre upper body and it was opened up and let you press more. The overhead press has always been a big help for benching because its all the same muscles as a bench press except for the most dominant muscle the chest. So of course its gonna help but its not gonna make magic happen

[@honestmichelangelo]

first time I watched a video of omar on my tv...looking gooood maaan...

[@Golfwang2o5]

Omar show us "higher frequency training with linerar progression" for advanced athletes. Focus show be on the main lifts / big 3. Powerbuilding is popular now but the plans are pretty broish. greets from germany

[@TheDKing6]

Love the videos featuring Jeremy. Thanks brohammer

[@evilpearproduction]

Arms looking big in this vid man! Great info as well!

[@Likebuttonmisser]

love jeremy! his facial expressions are awesome :D

[@squirkle402]

yOmar, keep these Jeremy videos coming

[@NuclearEcko954]

It makes me happy to know that I was stronger than Jeremy Hamilton in the bench when he was 20 @ 200lbs. I did a 405lbs pause bench when I was 19, 185lbs, 6 feet tall. Also, there is no way I would ever hit 500lbs in the bench, even at 220lbs.

[@TheGlobuleReturns]

Hmm wrong attitude

[@Raghav88]

Skedaren hahahaha!

[@konoko196]

I benched the bar one time

[@AVB15]

6 feet tall and 185 lb is skinny

[@hornandezsmith4845]

omars face when people are talkin is always priceless

[@1813sdc]

Omar, you should do a video with Jeremy about why he skips the lockout when benching with high reps. I know why, but there seems to be quite a few people asking that same question.

[@Bussinwizardfr]

Great video man, now i need to hammer some overhead press. Keep up the good work Omar!

[@clap5]

I have heard Rich Froning speak about how flat bench will increase your overhead press. Except in this case coach Hamilton is increasing his overhead press to make improvements on his bench.

[@techclassy9977]

Epic tag team!

[@CathaalAOS]

Jeremy looking shredded as usual

[@nickemoultrie]

Omar, you have really good interview skills. Keep it up.

[@nielslammens9702]

Very cool and informative video as always with super chill Jeremy PS: a better setting for the video with less background noise would be better I think

[@WildAsDaTaliban]

Them biceps are getting bigger.

[@OmarIsuf]

Slowly but surely.

[@Soccasteve]

Jeremy is awesome, I loved his little trolling in the intro lol.

[@InfernoStrong]

Omar looks big in this video!

[@AlvarWahle]

Sheiko helped me a lot

[@warbear55122]

Really do like these videos. Thanks!

[@janmarxen2378]

But unless you can Bench Press 225x5 you should only stick with Bench Pressing, close grip benching and OHP... RIght Omar?

[@mrwiskerz666]

probably yeah

[@jasonxie209]

saw the strongerest couch jeremy in thumbnail, liked before even watching

[@justinsanchez7449]

*strongest

[@chrisallen9509]

I just realized that when I stopped going super heavy on overhead press was also when my bench plateaued. Over all those months, my bench has gone up very little. I'm gonna try and start overhead pressing a lot more starting today to finally hit that 2 plate bench!

[@undefinido]

+Chris Allen u did it?

[@jimwalker7569]

Chris Allen did you hit it?

[@ShotsOfInsight]

I need this so bad. Thank you man.

[@morganmagee1998]

More tip videos on how Jeremy increased his Deadlift?

[@LulzRoyce]

4:20 (lol @ time) I totally agree but it's kind of obvious, if your body weight is going up then you are eating excess calories, eating more calories is the fundamental prerequisite to getting stronger.

[@teroinefoma2963]

good advice, good video more like this pls

[@FruntIine]

I thought that guy in the thumbnail was Joe Rogan at first.

[@pain5884]

Exquisite information brother 🤘🙂

[@Lord_Bones]

OmarIsuf brOmarion, more vids with J-Hamz, he just goes so ham on all these lifts. i need know everything.

[@AIEmporium700]

Bench 3 times a week and OHP twice a week is my current routine.

[@FightOrDieFitness]

My overhead pressing is actually on the weaker side compared to my bench and i noticed the diffrence in performance when my shoulder training is more intense

[@SuckYourBone]

frequency confirmed successfull, swapped close grip bp for pause normal grip bench, tris are getting enough work on ohp and skullcrushers imo

[@princesalahadeen5798]

Omar arms are getting bigger man

[@OmarIsuf]

WE ALL GONNA MAKE IT MAN

[@lukerush0]

Great video, very informative and accurate.

[@SwoleakhulTheBlind]

those arms coming in Omar

[@RolenD2]

Jeremy for President!

[@dragonchr15]

Good job steering the interview...

[@connorsleftnut942]

1. Buffets, clean the whole place. Easy 10 pound PR.

[@baileyherdman5963]

I found the OHP to be super helpful. 3 months ago my max bench was 135lbs at 175bw (I had only started and now my max bench is 190lbs at 170bw

[@lauravo3355]

Interesting about the shoulder strength

[@MarkMacqueen]

Tips were awesome, the non-generic advice is second to none ;)

[@StrengthAesthetics1]

So I need to gain 100lb to put on 100lb on the bench? "Yeah, no yeah!"

[@benjaminthornton1919]

More Couch! MOAAAAR!!!!

[@RedgraveKennedy]

I did not expect that deep ass intimidating voice to come out of Jeremy.

[@HAJIMEDJ]

Man, I'd love to bench more, but my muscular imbalances (prone to protracted shoulder girdle) prevent me from doing them other than for warm-up purposes.

[@ruslandzh.5877]

Very informative

[@Jmack7861]

I always like the videos. Untill he said hit the like button I didn't know you were talking about clicking the thumbs up button. I clicked the button this time, I liked the video and I liked the video.

[@bobjenkins4925]

Omar pls do another one of these vids but with OHP

[@WILBriscoe]

I'm about 2 turn up in da gym 2morrow when I get my hands a barbell weight