You’re a BENCH MASTER in my eyes so could you… 335lb/152kg bench at 151lb/69kg bodyweight

[@vinnyp9877]

Props to this guys for having the courage to ask someone who clearly has knowledge on the subject. Better than going and hurting himself further

[@Vadoddy]

Mad respect

[@dudor89]

I used to skip to the lifting sections to motivate me for my own lifting goals, but now I watch the start because those family sections should be everyones real goals. Thanks for the video brother!

[@itskenlang]

Hey Long just wanted to say thank you for posting these. They're very motivating for me personally because I too am an Asian American standing at 5'8 153lbs with a high metabolism. Although I rarely bench, after seeing your videos I'm gonna start. Before I started working out a few years ago, I weighed 105 lbs at 24 yrs old. I'm 28 now and I bulked up to 153 and still going. So thanks again, because I'm still bulking but you've inspired me to also train to increase strength.

[@UFpwrLifter]

Sounds great Ken! Wish you well on your new strength journey. It’s a lot of fun, invest the time and you will see the results.

[@randoindabando9477]

What was your routine in terms of food to bulk that much?

[@OnePunchSiana]

Get it bro!! 💪💪

[@Carlos-fp8jo]

5:21 Looking at his body and shoulder and the way the bar shifts from left to right we can see that he is still trying to get ready and set up for the lift after unracking the weight. This could throw of his form and most likely makes his body lose overall tightnes which could be contributing to his shoulder complication. He should instead make sure his whole set up is completed before unracking the weight.

[@markduling2711]

Can you talk about how you prevent injury and maybe some prior injuries you have had and what your recovery process looked like? You're an inspiration!

[@vinnyp9877]

Please this

[@henrylassa605]

this would really help. currently going through a shoulder injury- can still lift normal weight but lots of discomfort. took 4 days off and it doesnt seem to be getting much better. im not sure what to do

[@BigMikey007]

@@henrylassa605 Your best bet would be to use a shoulder brace and apply ice in 15-20 minute intervals. Also after your shoulder injury heals I would suggest doing shoulder exercises to prevent it from happening again in the future.

[@lmaoiwaslikelmao1132]

@@henrylassa605 I injured my shoulder about 2 years ago. Couldn't shoulder press above 30lbs without discomfort. Covid hit and gyms were closed. It forced me to rest for a good 8 months. After that I am back to pressing heavy and even broke my PR these past few months.

[@mhlengindlovu8450]

Guys I just hit 3 plates on bench, I’m so happy please show me some love, it’s on my channel.

[@dyllinnguyen3033]

You just got a new subscriber! Definitely my inspiration! I weigh about 140lbs and my 1 rep PR on bench is 260lbs. I thought my bench to body weight ratio was impressive but dang yours is insane 🔥🔥🔥 I’ll be sure to thank you as my motivation when I hit 3 plates !!

[@UFpwrLifter]

You got this, Dyllin!

[@mikethestockimpaler3049]

👍 Like @VFL said, there may be more going on than visible to the eye, but you gave him solid advice & couched it well. From experience I know that most people start with a narrower grip than ideal, simply because they can generate more strength from triceps/shoulders than chest. When most people widen the grip initially they need to dial back the weight some, but they eventually (& pretty quickly) get the chest to catch up to "it's share" of the bench & ultimately it leads to a higher bench than otherwise possible AND since chest/triceps/shoulders (& lats, lol) are all doing more equally distributed work it tends to solve many if not most issues (unless mobility or some internal problem still exists). Thanks for the videos, Long.... 'Appreciate you...

[@Daniel-wm9gp]

Hes warming uo with my bench max 😅

[@yawns2170]

5:46 he may have imbalances that sometimes aren’t visible during standard bench press ROM. He likely needs a upper body movement screen and unilateral mobility check/measurements to uncover his problems

[@thanGacao]

So many young kids at that gym looking up to you. Nothing but respect

[@sentralorigin]

i love how you refer to us as your 'KZbin family.' i wish i was a part of your real family

[@syndicate1861]

If I ever saw long bench in real life, I would tell my friends that Saiyans exist for real

[@nicholassolo7185]

Facts

[@paulb7669]

dont give up man. you seem like you're using your enthusiasm

[@Sam-us6vs]

Love watching the videos, would enjoy watching what you eat on a daily basis too.

[@kadenfraser7169]

Just wanted to say I love your videos and they’re super motivational to push myself in the gym! I’ve been trying your program and hoping to try 200lbs this week for a new pr on bench @ 160lb bodyweight! Keep it up!

[@UFpwrLifter]

Good luck Kaden, hope it’s an easy one!

[@jonrulz5771]

I had rotator cuff issues on bench. It was due to me flaring my shoulders up on my last rep when it got really hard, I didn't realize i was doing it so it took me a long time to figure it out. It wasn't until i really focused on my form with every single rep that I found out. Now I focus on keeping my shoulders in place and down, my shoulders don't hurt anymore.

[@RubenC85]

Thanks for those bench press tips!

[@dgc1532]

Props to that lift off from that guy it does really helps when someone knows what they are doing as for Long keep doing you man you're our master as well

[@teamscoobydoo]

5:20 He doesn't seem to have stable footing, keeps moving his feet.

[@liamengram6326]

Looked like his right leg was tucked further back than his lift, as well. I assume this would create some imbalances.

[@mariohnyc]

His feet placement seemed uneven, but wasn't sure if that was just the camera angle.

[@ifisme]

the fishing scenes so calming and fun

[@mozzatozza2673]

Love the videos

[@willarn1]

Love it. Amen.

[@auraxlg7067]

8:19 I didn’t know u were a man of Christ that’s really motivational. Nothing like a Jesus loving athletic, family man😄. What more could ya ask for✝️🔥

[@jackcakeblack]

Nice Fish!

[@mrichrich-nr8id]

got to try Googan baits if you haven’t.. love those man

[@HateLoveHP]

I love Long's Vibe, it 's so kind and humble.

[@jeremykates7276]

I have an acromial apophysiolysis in my left shoulder so I’m prone to rotator cuff injuries. I had to widen my grip and slide up more on the bench so my liftoffs weren’t as far above my head and that pretty much fixed my issues. Anybody with shoulder problems on the back of their shoulder should try this because for a while I would hurt my shoulder every time I went heavy until I corrected my form

[@wk9195]

Your car with all these buttons looks like a jetfighter cockpit :-)

[@underflowexception]

I've had on going shoulder soreness so I've switched to floor press, no more shoulder pain.

[@ditz3nfitness]

You're a huge inspiration! :D

[@yms6892]

I had severe tendinitis in left elbow few months ago (which I fixed with more warmup and wearing elbow sleeves) so I feel that guys pain.

[@dmitriyk1857]

8:02 Rough.

[@Aerochalklate]

still waiting for u to bench 500lb at 121lb bodyweight while fishing underwater for sharks

[@reyrey4261]

I heard your family has heart issues. Mine too, until I found out the cause. I was wondering why both my parents suffered from heart attacks and had stents put inside their arteries during their 50s. Then I saw doctors on KZbin advising on throwing away vegetable oils (like Canola or Wesson), and instead use extra virgin olive oil for cooking or frying. My BP went from the high 130s to the low 120s now. Best advice I’ve ever had. The kicker for me: In Sri Lanka they solely used coconut oil for cooking, and they had zero heart problems, but once the Westerners introduced vegetable oils (clogs the arteries slowly), and replaced their coconut oil, their heart rating which was the best in the world, went spiraling down.

[@UFpwrLifter]

Thank you for the information!

[@reyrey4261]

@@UFpwrLifter Thanks for the videos, it started me searching for that Sri Lanka article where they only had 1 heart death per 100,000. I found it and posted it 3x, but it got censored (deleted). Censorship is real nowadays. I’ll try posting it again after this post.

[@slowm240]

nice fish brotha

[@bucketsince2298]

Nice pb on that largemouth

[@randygentry2442]

Hard to form check below 85% of max…but switch to grease the grove push-ups for two weeks with the throwers 10 rehab drills …he’ll be alright

[@StaggerProductions]

4:45 Dr. UF

[@liamengram6326]

The two things I noticed: 1. He had his right leg tucked further back than his left which can create imbalances in leg drive. 2. You are right about his grip being too narrow for his height. I am 6'2 with a 6'8 wingspan (AKA very long arms). I grip the barbell about a half an inch inside the very end of the knurling and I get full range of motion from that. For someone his height he should consider putting his middle finger on the rings as a cue for grip width. As for the elbow flaring, a good cue for that is to grip the barbell like you're trying to wrench on it and bend it towards the front of the bench. This cue helps keep the elbows tucked.

[@mhlengindlovu8450]

Guys I just hit 3 plates on bench, I’m so happy please show me some love, it’s on my channel.

[@mhlengindlovu8450]

How much do you bench bro? And what’s your age? I’m same height as you.

[@anasbensaleh3997]

hello , thanks for the motivation , i started benching 3 times a week thanks to you. Just wanted to know if you have a special exercice for the deltoid anterior to help for the bench like you do with triceps ? Thanks a lot man keep up thats really inspiring !

[@UFpwrLifter]

Sorry I don’t have anything for that muscle

[@anasbensaleh3997]

@@UFpwrLifter Alright thanks for the answer man !

[@jester6909]

Good stuff

[@mabalyam765]

💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼

[@moiseslapena9079]

Long, I was wondering if you could share your program to build up on the bench press..??? I would greatly appreciate it..

[@UFpwrLifter]

Here you go Moises, hope it works for you kzbin.info/www/bejne/qqS7XoaegtiDb9U

[@moiseslapena9079]

@@UFpwrLifter thank you

[@lmaoiwaslikelmao1132]

That was one big fish in a small pond

[@LilCramcram]

Do you do any accessory chest workouts or just bench? Thanks

[@UFpwrLifter]

I just flat barbell bench personally. My only accessories are triceps and pull ups.

[@andrewclack4881]

in the words of a computer game I used to play- MONSTER!

[@alexenache6942]

You are a bench master indeed but bro do you have any recommendations on how to improve my lockout or midpoint cause during the lift that's my most difficult part even when I paused with 250 on the chest it's easier but as soon as I get to the midpoint of the lift I start to struggle especially when I do higher reps with lower weights obviously, I'm doing triceps extension and a lot of overhead press but nothing seems to work, thanks!

[@UFpwrLifter]

You can try benching in a power rack and working reps on the hardest part of the lift for you. Instead of going down and touching your chest, set the pin height accordingly to just work the top half of the set.

[@alexenache6942]

@@UFpwrLifter Yeah I will definitely add that as an accessory, I appreciate your help you're a legend and good luck on hitting bigger PRS.

[@seanmoody2344]

Do recommend having your heels down? Because I've noticed I have a lot of back arch, tuck the legs in close, with heels up pushing through toes.

[@UFpwrLifter]

I prefer it personally as it feels more stable to me.

[@yawns2170]

Is bench press the only compound lift you do? Or do you also Squat, DL, Row and Over Head press as well?

[@UFpwrLifter]

Yes sir bench is the only compound I do

[@liamhunter2403]

How far are you from St. Augistine? I'll be there in November (near Thanksgiving) and would want to get a lift in if possible.

[@UFpwrLifter]

Little over 2hrs. If you get to Orlando, lmk.

[@liamhunter2403]

@@UFpwrLifter Yeah idk if i'll make it down there this time. Will let you know if I decide to/whenever I get down there.

[@Trooper2888]

Hey Long! Love your videos man keep up the good work. Just started your lifting program and had a question. So its a 4 week program, am I suppose to do the same weight for each percentage for all 4 weeks? Or do I go up 5-10 pounds every week if I was successful the week before? I know at the end of the 4 weeks Im suppose to test new PR. Thanks for your help!

[@UFpwrLifter]

Hey Kevin, yes same weight for all 4wks then retest your max at end. Hopefully you’ll have a new one rep max to calculate the next 4wks with. Good luck!

[@Trooper2888]

​@@UFpwrLifter Okay I will do that thanks!

[@harryng6156]

Any advice on low back pain from bench? I do arch my back but not excessively like those kind of powerlifters

[@mhlengindlovu8450]

Guys I just hit 3 plates on bench, I’m so happy please show me some love, it’s on my channel.

[@mhlengindlovu8450]

It comes from benching, I get it too sometimes. But I usually get it when I bounce the weight off my chest, maybe you doing that.

[@harryng6156]

@@mhlengindlovu8450 i dont bounce. I usually let the bar sink down my chest b4 pressing it up

[@mhlengindlovu8450]

@@harryng6156 Maybe your body is getting old, why else would you feel pain if your form is so perfect?

[@harryng6156]

@@mhlengindlovu8450 bruh im 18

[@Sambagger]

Are you on any TRT or peds at all?

[@Advocate77777]

Hey UFpwrLifter how much you squat and deadlift?

[@UFpwrLifter]

I don’t do those

[@Advocate77777]

@@UFpwrLifter if you learned how to do them, you probably have good genetics to lift some big numbers in your weight class. Either way your bench is strong.

[@jakesimmonds5043]

If someone has shoulder problems they need to press their shoulders back and down and keep their upper back muscles tight.

[@LummyTum]

Bench master

[@sanglmfao]

How come you don’t do deadlifts or squat ?

[@UFpwrLifter]

No interest in the deadlift movement and my gym’s squat racks is always taken.

[@rogerdavis9962]

💪

[@Timduo]

Hey Long, I just got back into weight training after a 30 pound weight loss journey and I want to try your program. I saw the program routine online, but I didn’t understand about the percentage. What is that supposed to represent?

[@liamengram6326]

That is the percentage of your one rep maximum. So first step is to find your one rep max, then work off of that.

[@coreytv1338]

I haven't taken a look at this, but I would assume it is % of your one rep max. Back in highschool that is how we measured our workouts as well. If it says 83% and your 1 rep max is 225, do 225 X 0.83 = weight to use.

[@liamengram6326]

So, say your one rep maximum is 200lbs and you are on the 1 rep of 96% part of the workout. You should be aiming for 192lbs or as close as you can get to that with the plates available to you.

[@mhlengindlovu8450]

Guys I just hit 3 plates on bench, I’m so happy please show me some love, it’s on my channel.

[@Timduo]

@@liamengram6326Ok I understand now. Thanks for the explanation 😄

[@sandovalbruh905]

Boys I'm hitting 3 plates now so stoked

[@UFpwrLifter]

Congrats on the big milestone!

[@qtaudi6555]

Noti

[@houseofsaudisthebeast]

im 132kg and i can bench 130kg for 2reps, what am i doing wrong?? how are you do this?

[@UFpwrLifter]

It definitely takes time. Here’s my program if you’re interested in trying it out kzbin.info/www/bejne/qqS7XoaegtiDb9U

[@Reppintimefitness]

🔥💯🔥

[@youthought878]

He paid you for the personal training right??

[@danielthompson8867]

Hey good video, did you lose weight during covid?

[@UFpwrLifter]

Yes a little. I got down to 147 due to no appetite, but quickly gained it back within a couple of weeks.

[@danielthompson8867]

@@UFpwrLifter I always appreciate your videos. Your very impressive, and have a good spirit about you. You seem like you help others reach their goals as well. Keep up the good work and amazing strong lifts.

[@鄭明貴-d8l]

鐵板燒好吃阿!!

[@alial-rubiay337]

I feel like the "fitness" segment is getting shorter and shorter,I don't mind it but just saying

[@UFpwrLifter]

This one was definitely shorter bc I’ve run out of old footage and only got one session in this past week.

[@TheDocGreen1]

Do you only bench?

[@UFpwrLifter]

That’s my only compound lift, yes.

[@randyle4520]

Did you ever join a bench meet and get a world record ?

[@UFpwrLifter]

No never got a world record, just a collegiate one back in college.

[@Badabinger]

Impossible to see from the angle but suspect he has the bar too far up is chest causing his shoulders and not chest to do majority of the work. See it all the time. Because most people's shoulders are stronger than their chest they press from where they're strongest (close to shoulders) and not the spot that's actually working the weak point (the chest) the most.

[@UgOs9]

That dude needs to arch more his chest it will cause less stress on the shoulders. By arching the weight load is on your lats instead of shoulders

[@Sumoboi1]

uhhh no

[@vayahoo]

6 feet and pinky on the ring? yea that too narrow IMO

[@jimmywest13]

1st