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My legs are monstrous compared to my upper body and today I got really fed up of doing bench. This has helped me to understand what areas I can improve on, so let’s see how it goes. Thanks again mate!
@@bigrover7857 try the hack squat, leg presses and leg curl machines and build up your strength. Then try squatting with the bar. It’s important to have correct form. Maybe try just the bar at first then work it up
Wow I started with 125 lbs now I'm at 725 lbs works great edit: For those who think im joking, im not. Im being dead serious this video has helped me increase my bench by 2025lbs.
I hope all of you enjoy the video and get something out of it that you can apply to your workout routine. There are a couple comments from the "form police" that I'd like to address. Namely elbow flare. First before I get into this, take a look at Arnold Schwarzenegger benching here: ruclips.net/video/nJCCW1ZH4QI/видео.html Immediately after watching this make sure you send him an email stating that his elbows are flarred out, he doesnt know what hes doing, and that he should have his Mr Olympia titles stripped from him for being so naive. Or you can give me a minute to explain why benching like this is not a SIN. First, if you watch the demonstration portions of this video that I made you will notice that there is 0 elbow flare. It is only in the beginning of the video where I selected some footage from one of my own chest workouts, where I was specifically trying to target my chest, that you see elbow flare. And I didn't flare my elbows out accidentally. That's right it was not an accident, it was not a mistake, and Ive been successfully benching like this for over 15 years. Heres why: While powerlifters will look for the ranges of motion where they have more strength to lift more weight bodybuilders do not. If it was your first time seeing a powerlifter benching you would probably think that their form looks off. Why are they bridging so hard? Cant this hurt their lower back or their neck? Why are they involving their legs in an exercise thats meant to target their chest? These are all fair questions. Unfortunately there is a growing number of peope that believe that benching like a powerlifter is the only way to bench press mostly because these people are just repeating some information that they saw in another video that was repeating information from yet another video. With that said, I have to say that powerlifters are on point with their methods to increase strength especially with the bench press. Thats why all the form demonstrations in this video are done in more of a way designed to get stronger, mimicking many powerlifting principles. But like I said, I did include some clips of myself bench pressing during one of my chest workouts designed to target my chest. There is in fact a reason why many bodybuilders flare their elbows out more than a powerlifter and theres a reason why they dont bridge/ use their legs. I have a lagging chest, and when you take a wide grip and flare your elbows out it emphasizes the pectorals more. This works similar to the mechanics of a dumbbell chest fly except you can use a lot more weight. Saying something like this makes the "form police's" ears ring. It is blasphemy and breaks the sacred commandments of benching rules for this year (note: these rules may change next year in which case theyll all be parroting eachother again). The truth is bodybuilders only do the bench press to grow their chest. If they bridge like a powerlifter does on bench press they may be able to lift more weight, but they will reduce the amount of load placed on the chest muscles they are trying to target. Taking a wide grip and keeping the arms out brings the pecs into action by calling on them to adduct the arms/shoulder joint more than if the elbows were tucked in close to the body. Many people will tell you that this does not make a difference and that your chest will grow just as much if you keep your arms in. While some lifters can and do have their pecs respond to bench pressing with arms in, for many of us, all the regular bench pressing in the world won’t make a difference to our chests. Im one of those people. In over 15 years Ive seen drastic improvements to my chest and have remained injury free by switching up grip width and the angle of my elbows. I still vary up my bench press form. Sometimes I do "bridge" more and bring my elbows inward, like what is demonstrated in the demonstrations section in the video. Benching like that helps me increase my strength. By varying it up I'm able to get the best of both worlds. I can build strength and sculpt my chest. I can take a close inward grip and bring my elbows close to my ribs to target my triceps more. In the same way I can take a wider grip and flare the elbows out more to target the chest more. As far as injuries, both power lifters and bodybuilders get shoulder injuries. I've been lucky enough to avoid a shoulder injury for 15 years, but there is no guarantee that you will do the same. Injuries aren't always predictable and you cant just pin it down to a certain form to avoid an injury. Anyway I just wanted to clarify that there is a reason for taking different width grips and setting your elbows in different positions. Also Id like to say that there are many comments left unanswered on many of my other videos. These comments even if left unanswered are not always true. Take them with a grain of salt and make sure you do your own research and use your own critical thinking. I hope this video helped you out, and once again I'll leave this here: ruclips.net/video/nJCCW1ZH4QI/видео.html
I’m 58 years old my best bench so far is 270 after 18 months of working out . I can’t wait to try out these tips to get over a 300 lb bench for the first time in my life . Why am I telling you this ? It’s because I want people to know it’s never to late in life to get in shape .
I've always found that treating the bench press as a movement rather than a muscle has always helped. So if you get stuck on your chest - start programming in pause pressing. If you get stick in the mid point start trying some floor press, close grip bench press or even close grip block press. I know it sounds weird; but I got this from a friend who got me into general bodybuilding training into powerlifting and it WORKED (He did also bench 170kg at 90kg so I knew he couldnt be lying?) Now it's something I still do after 5 years of him teaching me this. I hope this just helps one person out there!
You just have to do the exercise and push your limits. This is how you improve. Be prepared, concentrate, use both your upper and lower body, breathe correctly and this is how you do it ;)
Dan Kaufmann The testosterone boost from working legs only lasts a small amount of time immediately after leg training. Not enough for any real benefit
watching you bench press with your elbows that wide was painful, however, you presented intersting methods and provided real proof not like some people on youtube that go by the rule " it worked for me it has to work for you"
It just depends on your body I bench like that as well. I tried tucking my arms in but it hurt my shoulders. And I have a pretty decent bench, at 182 pounds I bench 275.
I completely feel u when u said u were embarrassed to bench infront of other people in highschool, thank u for the tips I’m going to try to get my pr from 150 to 160!
I went from 155lbs max to 175lbs in about 3 weeks, got stuck there for like a 2 weeks (couldn’t bench anything over 175lbs and then all of a sudden I was able to bench 190lbs. Now, about 3 weeks later I can bench 195lbs and the last 2 weeks I haven’t been able to bench that 200 which has been my goal ever since I started going to the gym 2 months ago.
@@gagsjjmomom9014i think he was already strong when he started going to the gym, but had no experience and didn't know that much about technique. That's it, i know people who don't lift at all and CAN lift heavy weights.
I love your channel! Honestly in the past weeks I've learned so much from you it's so educational and learned a lot of the things I've been doing wrong over the course of my years. Can't thank you enough.
I hit 270 for 3x3 today and went up from last week in which I did 265 3x3. I’m gonna try to keep going up every week until I plateau then use dumbbells for a week to break that plateau. That’s what has been working for me
A mental cue that really helps me with bench is to imagine there is a coiled spring between the bar and your chest. As the bar touches your chest you imagine the spring is released, exploding the weight up.
I’m a sophomore and I have a 305 bench. I have a really weird routine of jumping off the wall before i go for a heavy set, but my main routine is breathing in when i bring the bar down, and breathing out whenever i drive the wait up, making me feel like i have a lot more force and power on the lift upwards
Thanks for this awesome video, I have been working out for 9 months and never got beyond 15 kgs on bench press, today I tried the pen technique and lift 20 kgs after 3 sets of different weights, I will keep using your technique and hopefully and will reach my dream to bench press 40 kgs by the end of 2019.. again BIG THANKS
Yepp 4 years after l saw your video and apply in my routine and now l bench press 275-300 lb no problem Also not to mention improvements in biceps triceps back and chest from tips and best exercises that you gave in other videos For someone who never went in gym you are best friend I literally learned everything from you and 4 years later everything you said were worth Thanks man, respect for you 👍👍
I'm just beginning and I'm overwhelmed, I don't really know what to do because there's so much suggestions... I feel fine when leg days comes in, but chest days, oh lord... I'm such a pussy doing the bench press
I'm 17 and worked out without equipment at home for 2 years i never did benchpresses, 3 weeks ago I joined a gym and started with 60kg benchpress and did 20 repetitions, my trainer came to me and said test your limits now 3 weeks later i do 4 repetitions with 100kg
ive seen a dozen or so of these videos - usually they're pretty generic - but this one was full of advice and information I've never heard before. great video!
Thanks for the inputs. Back in college, I was able to lift 280 without issue because all I eat was rice, beans and chicken 3 times a day. Slowly working my way back. I’ll be implementing some of your great points into my routine.
thank you , i am a 54 yrs young man coming back to the gym after many yrs , it helps to see your advice , as a young man i used to push 120 but now only 80 kg , sure i will be better again
A good rule of thumb to increase a max is sets of 6, starting at a weight at which you can only complete 4 reps. Do that 4 sets a day, at least 3 days a week, and watch the weight you can push go up each week. This will increase your max bench as a result. Just do not skip rest days for that muscle!
The biggest mistake I see people do is bouncing the bar off of their chest and using momentum to do the reps rather than pure strength, DO NOT DO THIS!!!
I did something similar to dead bench. I put on more weight than I could bench at the time. Lowered the bar slow to do nice eccentric with Intention of doing several isometric holds at bottom. I had to keep loading up weight because I was able to keep pressing it up. This helped me break thru mental barriers to bench over 300 lbs.
Im kind of new to working out so my max was 1 rep 52.5kg(115lbs) and after these tips i pumped out 2 and maybe a half at 55kg(121lbs). Very helpful! :)
@@javiergarcia2249 I'm 17 and I started with 25 kg, I'm now at 50 after 3 months, training 3 times a week( I will be training 5 from next week) and I weigh 72 kg, 1.80 height
@@larrahamia3903 hold up 110 kg but don’t go for the set, hold it up at the top and rerack, when you go for 100 it should feel lighter hopefully breaking the mental block
You the man Max .. great tips like always wished I would seen this earlier cuase for some reason my right shoulder been in pain since my last bench press Tuesday morning.. I was doing it wrong the whole time . I will love a video on common Injuries in the gym and how to still work around them . Now I'm out of benching for a week or so any suggestions? .
Some other tips: Squeeze the bar tightly Use leg drive Imagine bending the bar to contract the lats Another more advanced tip for people already at 125+ kg and not able to use a linear periodization program: use Shawn Phillips bench press program. It's a really good bench specialist program that helped me when I plateaued.
Board presses can also be an incredibly helpful trick, especially since it trains your nervous system to adapt to the near-maximum or maximum weight that you will attempt to PR. For instance, I did this 3 times, once per week, before I attempted my 315lb/140kg 1RM, using the same weight for the board press (instead of boards we used dumbells) and it allowed my CNS to be able to more properly grip & stabilize the bar with that weight on it, minimizing energy leaks (in general, for any compound lift, as long as you can stabilize the bar/weight, you're strong enough to lift it at least for one rep)
When I first started benching at the age of 15, I was able to bench 115 pounds. I am now 16 and set a new bench PR today at 170 pounds. My body weight is 147.8 pounds and I’m 5‘10“. I can bench 70 pounds for 43 reps. I gave up on bench for a while because I wasn’t able to get passed 125. then I realized I never warmed up or stretched out properly. That really helped.
And also, NEVER use handles if you're going to push over 90% without a spotter, u can bench press relatively safely without a spotter if you learn how to
My max is 155 kg on straight an 162,5 kg head down. My first chest excercise is always bench. After couple od reps with small weights, I go one rep with 100, 120, 140, 160(more than I can push now) and decrease by 5kg. When I am down with the bar I try to keep my elbows closer to my chest similar like I would do the tricpes push and slowly when go up moving it closer to the bar holder. It is important to try weights heavier than your max and go slowly down with someone helping u going up. I did not do any detailed research on this topic I just like to bench and naturally came up with this technique. I’m totally naty, no special suplements or diet.
I think how much you weigh is a major factor in how much you can bench. I used to weigh 170 and my max bench was 205. I now weigh 240 and my max bench is 320. For awhile, I dropped down to 220 and my max bench dropped down to 275.
I love your videos dude and you are cool because you workouting very good,and you helping others to improve they results in the gym,respect dude,by the way your gym exercises are also good,i am subscribded you.
Still a great muscle building to help with bench press. But I'd prioritise it a little lower down the list - but only from more bench press (sounds silly - i know but it works!)
Before the pandemic I remember struggling slightly to bench the bar alone. Then putting 10s on. Working that up to 25s. Eventually adding more. And finally getting to one plate on each side. 2 years later, I lost all my gains and I’m back to 25s. Watching videos like this help me remember the small things I forget now.
damn I had a similar expriecne where i could barely bench the bar but then i worked up only to 25s and gained 10 kilos in 3 months, (im VERY skinny). lost it all in , like 2 months of not going to the gym and now im back at 10s. I belive this time ill pull thru though cuz now I know how easy it is to lose it all and I hate being skinny.
@@superflyslay9740one tip for being skinny and smaller is to add in calisthenics into your workout routine. Ive been working out since I was about 14 on and off but I kept at calisthenics to keep some strength and started seriously working out this year. Over the years ive went from the bar, to 10s and eventually when I was about 16 started doing 25s and now I can finally do 45 plates. its all in consistency, even if it takes you a long time.
@@dosomestuff1949 the short answer is you gotta do what works for you. if your number one goal is a bigger bench then honestly PPL isn't the greatest regime. However, if PPL is what works for you, then you can certainly tailor it toprioritize a bigger bench. I'd certainly advocate benching twice a week, but you should prob figure out what your weaknesses are in the movement. If your lockout is weak, you can throw in accessories like heavy dips, push presses, pin presses, close grip bench, etc. If you're weak off your chest, I'd prob do paused bench, deep paused dips, deep paused db presses. And you can also tailor your pull accessories to reinforce your bench. Horizontal heavy pulls will strengthen your lats which will increase power off your chest. Pullovers can also help a lot. Basically find your weak points in the bench and cater your exercises to make your weak points your strong points.
When I lift 265, I ABSOLUTELY "imagine that the bar explodes up off my chest"...but it's very clearly exploding down into my chest.
Hahaha, amazing
Lol
same with 250😂😂
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"The last three or four reps is what makes the muscle grow"
-Arnold Schwarzenegger
Muscle growth will increase on recovery not on work out
Yeah cause it's the pain full one
Steroids also don’t hurt
@@user-kv8gf7zv9n I mean I guess lmfao
I start counting my reps when it begins to burn on the last 2 or so sets and wow it changed my gains sm
Who else is watching this while laying in bed practicing the form
Yapaul Aung 😂😂yessir
AYYYDRE you mean Waterboy.? You post fortnite videos young buck
@AYYYDRE relax fam
BROOOOO
OMGDRE you’re jokes 😂
How to increase your bench press (simplified):
1. get fat
2. bench often
Ask me how I know.
freakied0550 how do you know?
@@danielaiz5120 cuz the crowd went......
Deres Pinata what?...
@@AngelaGamingSUB its a will Smith song
@@AngelaGamingSUB like.u know
My legs are monstrous compared to my upper body and today I got really fed up of doing bench. This has helped me to understand what areas I can improve on, so let’s see how it goes. Thanks again mate!
I'm the complete opposite, my legs are small and I don't know what to do. I can't squat a lot.
Big Rover walking?
And did it work? It's 2 years later now lol
same here
@@bigrover7857 try the hack squat, leg presses and leg curl machines and build up your strength. Then try squatting with the bar. It’s important to have correct form. Maybe try just the bar at first then work it up
Wow I started with 125 lbs now I'm at 725 lbs works great
edit: For those who think im joking, im not. Im being dead serious this video has helped me increase my bench by 2025lbs.
FL3MZ wow
FL3MZ lmao
Fl3mz sure buddy
Do you even bench bro
@@christopherkolb4946 do you
I hope all of you enjoy the video and get something out of it that you can apply to your workout routine. There are a couple comments from the "form police" that I'd like to address. Namely elbow flare. First before I get into this, take a look at Arnold Schwarzenegger benching here: ruclips.net/video/nJCCW1ZH4QI/видео.html
Immediately after watching this make sure you send him an email stating that his elbows are flarred out, he doesnt know what hes doing, and that he should have his Mr Olympia titles stripped from him for being so naive. Or you can give me a minute to explain why benching like this is not a SIN.
First, if you watch the demonstration portions of this video that I made you will notice that there is 0 elbow flare. It is only in the beginning of the video where I selected some footage from one of my own chest workouts, where I was specifically trying to target my chest, that you see elbow flare. And I didn't flare my elbows out accidentally. That's right it was not an accident, it was not a mistake, and Ive been successfully benching like this for over 15 years. Heres why:
While powerlifters will look for the ranges of motion where they have more strength to lift more weight bodybuilders do not. If it was your first time seeing a powerlifter benching you would probably think that their form looks off. Why are they bridging so hard? Cant this hurt their lower back or their neck? Why are they involving their legs in an exercise thats meant to target their chest? These are all fair questions. Unfortunately there is a growing number of peope that believe that benching like a powerlifter is the only way to bench press mostly because these people are just repeating some information that they saw in another video that was repeating information from yet another video. With that said, I have to say that powerlifters are on point with their methods to increase strength especially with the bench press. Thats why all the form demonstrations in this video are done in more of a way designed to get stronger, mimicking many powerlifting principles. But like I said, I did include some clips of myself bench pressing during one of my chest workouts designed to target my chest. There is in fact a reason why many bodybuilders flare their elbows out more than a powerlifter and theres a reason why they dont bridge/ use their legs.
I have a lagging chest, and when you take a wide grip and flare your elbows out it emphasizes the pectorals more. This works similar to the mechanics of a dumbbell chest fly except you can use a lot more weight. Saying something like this makes the "form police's" ears ring. It is blasphemy and breaks the sacred commandments of benching rules for this year (note: these rules may change next year in which case theyll all be parroting eachother again). The truth is bodybuilders only do the bench press to grow their chest. If they bridge like a powerlifter does on bench press they may be able to lift more weight, but they will reduce the amount of load placed on the chest muscles they are trying to target. Taking a wide grip and keeping the arms out brings the pecs into action by calling on them to adduct the arms/shoulder joint more than if the elbows were tucked in close to the body. Many people will tell you that this does not make a difference and that your chest will grow just as much if you keep your arms in. While some lifters can and do have their pecs respond to bench pressing with arms in, for many of us, all the regular bench pressing in the world won’t make a difference to our chests. Im one of those people. In over 15 years Ive seen drastic improvements to my chest and have remained injury free by switching up grip width and the angle of my elbows.
I still vary up my bench press form. Sometimes I do "bridge" more and bring my elbows inward, like what is demonstrated in the demonstrations section in the video. Benching like that helps me increase my strength. By varying it up I'm able to get the best of both worlds. I can build strength and sculpt my chest. I can take a close inward grip and bring my elbows close to my ribs to target my triceps more. In the same way I can take a wider grip and flare the elbows out more to target the chest more. As far as injuries, both power lifters and bodybuilders get shoulder injuries. I've been lucky enough to avoid a shoulder injury for 15 years, but there is no guarantee that you will do the same. Injuries aren't always predictable and you cant just pin it down to a certain form to avoid an injury.
Anyway I just wanted to clarify that there is a reason for taking different width grips and setting your elbows in different positions. Also Id like to say that there are many comments left unanswered on many of my other videos. These comments even if left unanswered are not always true. Take them with a grain of salt and make sure you do your own research and use your own critical thinking. I hope this video helped you out, and once again I'll leave this here: ruclips.net/video/nJCCW1ZH4QI/видео.html
Wrote all of this and no one replied 😭
@@maxton5O word bro
I ain’t reading allat
M
I’m 58 years old my best bench so far is 270 after 18 months of working out . I can’t wait to try out these tips to get over a 300 lb bench for the first time in my life . Why am I telling you this ? It’s because I want people to know it’s never to late in life to get in shape .
are you still alive?? :D
@@stanko03 Lmaooo
@@stanko03 wtf 😂
😅😅
I've always found that treating the bench press as a movement rather than a muscle has always helped. So if you get stuck on your chest - start programming in pause pressing. If you get stick in the mid point start trying some floor press, close grip bench press or even close grip block press. I know it sounds weird; but I got this from a friend who got me into general bodybuilding training into powerlifting and it WORKED (He did also bench 170kg at 90kg so I knew he couldnt be lying?) Now it's something I still do after 5 years of him teaching me this. I hope this just helps one person out there!
You just have to do the exercise and push your limits. This is how you improve.
Be prepared, concentrate, use both your upper and lower body, breathe correctly and this is how you do it ;)
I love brathing correctly
@@camerontobias7765 lol
Rene Jaanus your right when I was 12 and in 7th grade my max was 80 pounds now I’m 13 in the 8the grade and now I do 195 all by doing it over and over
@@Demonoffajig consistency is the key yea 🙂
051Mirza
How much do you weigh now and how much did you weight back then?
I just spent the whole video in the comment section and now I have to rewatch it
Legit me for real
Legit same with me aye
Thank you for all your great videos. Seriously considering the 6 week challenge. Also appreciate your incorporation of studies in your videos.
1 tip that got me benching 315 you can’t skip back day it helps a ton
Maybe this is why.. i oftenly skipped my back day T_T
actually? i know i'm a month late but what makes you say that? i have a bad habit of skipping back more often than every other workout lol
And legs too because of the increase in testosterone.
Dan Kaufmann The testosterone boost from working legs only lasts a small amount of time immediately after leg training. Not enough for any real benefit
Spaceman24 that’s not how that works idiot lmao. It doesn’t just boost testosterone for a couple hours, it isn’t a fucking testosterone pump bruh.
“How much can you bench”....
African man: 6 Toyota hilux flywheels
Bruhh
Maximillian Mus fly wheels aren’t that heavy, maybe 20-30 pounds for that vehicle
Bruh
☠️☠️☠️
watching you bench press with your elbows that wide was painful, however, you presented intersting methods and provided real proof not like some people on youtube that go by the rule " it worked for me it has to work for you"
Quoting a single study that is 8 years old and whose results haven't been replicated or methodology repeated is not 'proof' in a scientific sense.
@@Funglutton Triceps are one of the major movers in the bench. Even with your elbows out. Surprised nothing for the tris.
Keeping your elbows out wide force u to use your chest more and gets more weight up
@@domratti4168 good way to fuck up your shoulders tho
It just depends on your body I bench like that as well. I tried tucking my arms in but it hurt my shoulders. And I have a pretty decent bench, at 182 pounds I bench 275.
When u first started bench pressing u were still bigger than me after going to the gym for 7 months😂😂😂😭😭
zaibukan how much calories you eating? Try eating over 2.8K if you are a male.
zaibukan I’m only 14 tho...
oh yeah yeah
Yo same lmao
@@ice-mm6em 2.8k is kinda too much to be starting at and also kinda difficult to start putting into your diet
Speaking from experience lmao
Max, Thank you for the education; I am going to deploy the methods you discussed. I appreciate you. Take care.
I completely feel u when u said u were embarrassed to bench infront of other people in highschool, thank u for the tips I’m going to try to get my pr from 150 to 160!
Videos like this is why I dont stray to far from Athleanx
Same man, this is a guide for injuries. Then you can hop back to Athleanx and try to fix your shoulders or albues.
@@Van1sh honestly, I can imagine the list of injuries Jeff would list from this bench pressing form.
He kept flaring his elbows.
Its all OK...you just finish your set with some face pulls to cure everything else.
Check out Jeremy Ethier, he also has a really good channel like Jeff
Graphics and editing are your best yet
I went from 155lbs max to 175lbs in about 3 weeks, got stuck there for like a 2 weeks (couldn’t bench anything over 175lbs and then all of a sudden I was able to bench 190lbs. Now, about 3 weeks later I can bench 195lbs and the last 2 weeks I haven’t been able to bench that 200 which has been my goal ever since I started going to the gym 2 months ago.
W , keep going
how?
That is very fast improvement.
@@gagsjjmomom9014i think he was already strong when he started going to the gym, but had no experience and didn't know that much about technique. That's it, i know people who don't lift at all and CAN lift heavy weights.
I love your channel! Honestly in the past weeks I've learned so much from you it's so educational and learned a lot of the things I've been doing wrong over the course of my years. Can't thank you enough.
4:40 thank me later
Why
@FourMad y sure buddy
@FourMad xD
@@thanasiskokkinos5020 den ksero pls tell us
So annoying when youtubers have a blogging speech at the beginning of their videos :(
I hit 270 for 3x3 today and went up from last week in which I did 265 3x3. I’m gonna try to keep going up every week until I plateau then use dumbbells for a week to break that plateau. That’s what has been working for me
Man I went up from 185 to 200 and now I feel weak after watching all the comments 😂
I gotta say, this is the best ratio of content quality / time when it comes to fitness videos.
I can tell this guy is gonna have a long healthy career in fitness flaring his elbows like that. This guy must know what he is talking about.
hahaah was thinking the same thing
Geektarded honestly it depends on how long your arms are and clearly he has long arms
It's funny when people talk about form because I honestly imagine half of em dont even lift
I have a 6’8 wingspan and i cant for the life of me keep my elbows to my side it’s literally impossible
If you can bench above a 300 with a long wingspan at perfect form then good on you, a lot of us cant
best channel on youtube
A mental cue that really helps me with bench is to imagine there is a coiled spring between the bar and your chest. As the bar touches your chest you imagine the spring is released, exploding the weight up.
You’re actually one of the very few RUclipsrs that explains everything so well.
I’m a sophomore and I have a 305 bench. I have a really weird routine of jumping off the wall before i go for a heavy set, but my main routine is breathing in when i bring the bar down, and breathing out whenever i drive the wait up, making me feel like i have a lot more force and power on the lift upwards
Naw 305 as a sophomore is crazy 😭
Interesting I’m about 5 weeks from entering sophomore year and I bench 300lbs lol.
This is a gem in the coal mine of RUclips fitness content. Thank you.
Thanks for this awesome video, I have been working out for 9 months and never got beyond 15 kgs on bench press, today I tried the pen technique and lift 20 kgs after 3 sets of different weights, I will keep using your technique and hopefully and will reach my dream to bench press 40 kgs by the end of 2019.. again BIG THANKS
Bro, you know the barbell typically weighs 20kg?
0 subs
Think he means dumbbells maybe?
@@Sunville1967 I didn't think of that. 15 in each hand or 7.5 in each hand?
You still lifting bro?
Yepp 4 years after l saw your video and apply in my routine and now l bench press 275-300 lb no problem
Also not to mention improvements in biceps triceps back and chest from tips and best exercises that you gave in other videos
For someone who never went in gym you are best friend
I literally learned everything from you and 4 years later everything you said were worth
Thanks man, respect for you 👍👍
I'm just beginning and I'm overwhelmed, I don't really know what to do because there's so much suggestions...
I feel fine when leg days comes in, but chest days, oh lord... I'm such a pussy doing the bench press
I'm 17 and worked out without equipment at home for 2 years i never did benchpresses, 3 weeks ago I joined a gym and started with 60kg benchpress and did 20 repetitions, my trainer came to me and said test your limits now 3 weeks later i do 4 repetitions with 100kg
I’m tall with long arms so bench press is not my best but with these tips I’ve improved in a short time
3:25 why you need a bench partner
Yeah lmao
ive seen a dozen or so of these videos - usually they're pretty generic - but this one was full of advice and information I've never heard before. great video!
How to get good at bench press
1-bench press
Jorge Mendoza underrated comment
7:43 why is there just a dog walking around the gym? 😂😂
This channel has changed my life, thank you
that dude with glasses same here , bro. Been reducing over 22 lbs thanks to the motivation we find in max’s videos
I’m 14 and this helped a lot. I can almost bench my body weight.
Thanks for the inputs. Back in college, I was able to lift 280 without issue because all I eat was rice, beans and chicken 3 times a day. Slowly working my way back. I’ll be implementing some of your great points into my routine.
I am just consistently in awe at how detailed and helpful your videos are
Great tips, have been struggling to increase the weight I bench, I will use this.
@Rebecca Hofman Holland ?
RIP tits
null 🤣🤣🤣🤣
@@LudeMasta99 💀💀💀💀
@@LudeMasta99 🔥🔥😂
“Don’t let your hips come off the bench...”. Yet every single power lifter on earth raises their hips as high as possible?
7:42 never knew dogs go to the gym aswell.
haha wtf
I actually saw this little dog wondering around 24 hour fitness today and I was like "wtf?"
@@davidstone4725 well thats one dedicated dog lol
Dog probably benches more then me
Hahaha
thank you , i am a 54 yrs young man coming back to the gym after many yrs , it helps to see your advice , as a young man i used to push 120 but now only 80 kg , sure i will be better again
A good rule of thumb to increase a max is sets of 6, starting at a weight at which you can only complete 4 reps. Do that 4 sets a day, at least 3 days a week, and watch the weight you can push go up each week. This will increase your max bench as a result. Just do not skip rest days for that muscle!
I REALLY appreciate the fact you included the science behind why you chose each movement to improve the bench. Thanks for the tips!
The biggest mistake I see people do is bouncing the bar off of their chest and using momentum to do the reps rather than pure strength, DO NOT DO THIS!!!
I did something similar to dead bench. I put on more weight than I could bench at the time. Lowered the bar slow to do nice eccentric with Intention of doing several isometric holds at bottom. I had to keep loading up weight because I was able to keep pressing it up. This helped me break thru mental barriers to bench over 300 lbs.
Im kind of new to working out so my max was 1 rep 52.5kg(115lbs) and after these tips i pumped out 2 and maybe a half at 55kg(121lbs). Very helpful! :)
What’s ur max now
Same it helped
You know this video is old when you see headphones that still have wires 😂
started at 95 and i’m up to 105 already after a month to 2 months💪🏻
Yo good for u bro but usually people increase their bench way faster how much are you training
@@javiergarcia2249 3 times a week
@@javiergarcia2249 I'm 17 and I started with 25 kg, I'm now at 50 after 3 months, training 3 times a week( I will be training 5 from next week) and I weigh 72 kg, 1.80 height
I sit on 95kg i just cant get to 100kg... been trying it for 2 months now.. i can do 95kg 3-4x 97,5 1x but 100kg just wont do it !
@@larrahamia3903 hold up 110 kg but don’t go for the set, hold it up at the top and rerack, when you go for 100 it should feel lighter hopefully breaking the mental block
Him: lift explosively
Me: *orders Taco Bell for a pre work out meal
So this is the guy my coach gets workouts from.
What I learned is that repeating a heavy but liftable weight over and over again is what makes your max the best.
A lot of new information in a short video. Thank you!
Bro I just don’t want to be embarrassed at weights class in my school lmao😭😭
You the man Max .. great tips like always wished I would seen this earlier cuase for some reason my right shoulder been in pain since my last bench press Tuesday morning.. I was doing it wrong the whole time . I will love a video on common Injuries in the gym and how to still work around them . Now I'm out of benching for a week or so any suggestions? .
Excellent content
Some other tips:
Squeeze the bar tightly
Use leg drive
Imagine bending the bar to contract the lats
Another more advanced tip for people already at 125+ kg and not able to use a linear periodization program: use Shawn Phillips bench press program. It's a really good bench specialist program that helped me when I plateaued.
The best channel? Why yes.
Conclusion: EXPLODE
I followed the steps and oh my God I did not know how bad my form was and it helped so much. Thank you 😊
Board presses can also be an incredibly helpful trick, especially since it trains your nervous system to adapt to the near-maximum or maximum weight that you will attempt to PR.
For instance, I did this 3 times, once per week, before I attempted my 315lb/140kg 1RM, using the same weight for the board press (instead of boards we used dumbells) and it allowed my CNS to be able to more properly grip & stabilize the bar with that weight on it, minimizing energy leaks (in general, for any compound lift, as long as you can stabilize the bar/weight, you're strong enough to lift it at least for one rep)
StirbMensch what are board presses my dude??
Great video with excellent suggestions. How do you feel about weighted dips? What about wide-grip pullups as a substitute for lat pulldowns? Thanks.
3:20 RIP
Fred Hatfield's "Doctor squat" Compensatory Excelleration. It works. Good video. thank you
When I first started benching at the age of 15, I was able to bench 115 pounds. I am now 16 and set a new bench PR today at 170 pounds. My body weight is 147.8 pounds and I’m 5‘10“. I can bench 70 pounds for 43 reps. I gave up on bench for a while because I wasn’t able to get passed 125. then I realized I never warmed up or stretched out properly. That really helped.
POV: You came to this video because what happened at 3:20 happen to you at a public gym 😂
Remember to respect the bench press and always get a spotter when performing like 90% your max.
And also, NEVER use handles if you're going to push over 90% without a spotter, u can bench press relatively safely without a spotter if you learn how to
@@gian_bm_ what do you mean with handles?
My max is 155 kg on straight an 162,5 kg head down. My first chest excercise is always bench. After couple od reps with small weights, I go one rep with 100, 120, 140, 160(more than I can push now) and decrease by 5kg. When I am down with the bar I try to keep my elbows closer to my chest similar like I would do the tricpes push and slowly when go up moving it closer to the bar holder. It is important to try weights heavier than your max and go slowly down with someone helping u going up. I did not do any detailed research on this topic I just like to bench and naturally came up with this technique. I’m totally naty, no special suplements or diet.
:54 gosh dang bro you almost died for the video no spotter lol
This stuff is GOLD
I think how much you weigh is a major factor in how much you can bench. I used to weigh 170 and my max bench was 205. I now weigh 240 and my max bench is 320. For awhile, I dropped down to 220 and my max bench dropped down to 275.
Damn you’re fat tho 🤣
I love your videos dude and you are cool because you workouting very good,and you helping others to improve they results in the gym,respect dude,by the way your gym exercises are also good,i am subscribded you.
Best tutorial to increase bench I've seen so far great work !
This helped me get from 105 to 155 in weeks, a couple months ago, thanks
7:45 doggo in the back he do be vibin 😳
Probably push day, he aplied some tehnicues to increase his bench
Thank you. This is so great.
push-ups wearing a weight vest and pull-ups always help
Still a great muscle building to help with bench press. But I'd prioritise it a little lower down the list - but only from more bench press (sounds silly - i know but it works!)
Thankyou very much.. this must be help me a lot
Imagine doing the medicine ball thing and the partner drops the ball
This Channel is amazing
Before the pandemic I remember struggling slightly to bench the bar alone. Then putting 10s on. Working that up to 25s. Eventually adding more. And finally getting to one plate on each side.
2 years later, I lost all my gains and I’m back to 25s. Watching videos like this help me remember the small things I forget now.
So relatable
damn I had a similar expriecne where i could barely bench the bar but then i worked up only to 25s and gained 10 kilos in 3 months, (im VERY skinny). lost it all in , like 2 months of not going to the gym and now im back at 10s. I belive this time ill pull thru though cuz now I know how easy it is to lose it all and I hate being skinny.
@@superflyslay9740one tip for being skinny and smaller is to add in calisthenics into your workout routine. Ive been working out since I was about 14 on and off but I kept at calisthenics to keep some strength and started seriously working out this year. Over the years ive went from the bar, to 10s and eventually when I was about 16 started doing 25s and now I can finally do 45 plates. its all in consistency, even if it takes you a long time.
winter arc is coming… chapter 2, rise of the fallen
imo the key is to to bench more often (PAUSED bench), train weighted dips progressively, and do heavy rows
I do a ppl like split so I only bench 2 times a week, what do I do
@@dosomestuff1949 the short answer is you gotta do what works for you. if your number one goal is a bigger bench then honestly PPL isn't the greatest regime. However, if PPL is what works for you, then you can certainly tailor it toprioritize a bigger bench.
I'd certainly advocate benching twice a week, but you should prob figure out what your weaknesses are in the movement. If your lockout is weak, you can throw in accessories like heavy dips, push presses, pin presses, close grip bench, etc. If you're weak off your chest, I'd prob do paused bench, deep paused dips, deep paused db presses. And you can also tailor your pull accessories to reinforce your bench. Horizontal heavy pulls will strengthen your lats which will increase power off your chest. Pullovers can also help a lot.
Basically find your weak points in the bench and cater your exercises to make your weak points your strong points.
@@moses9647 oh alright man thank you
@@moses9647 but how do i incorporate all these excercises into my program, i only have an hour to excercise
I’m so much stronger with my dumbbell presses than my bench 😭
Same 😅😩
Omg this is so trueee
Me too mate
how is that even possible
Have to account for the bar
You are so full of info. Thank you!
Strengthening deltoids & doing push-ups have worked for me.
thanks for the Tips Ben Affleck!
8:12 damn what movie is that? Also, great info here and giving it a try my next chest day
I'm looking for an answer for this too. Did you find out?
@@FameRK nothing sadly
Love from indian you helped a lot ..thankyou...❤
0:53 did he really lift it ?
Thanks for the tips, my shoulders have been killing me and my grip was shit. Doing this tmmr morning.
Damn, people are talking about their starting bench using plates already. I'm here struggling with just the bar lol
Same I'm struggling with 10kg plates i wanna hit at least 20kg plates each side 😭
I snapped my shoulders watching your elbows so wide out
maybe he just got wide space in his shoulder but still thats wide as hell
Shit looks unhealthy
Arent they are supposed to be like that it must be on your sides
man up the most optimal angle for force production between your upper arm and the bar is 75 degrees
@@SleezyCOD 45°*
Love from india thank you so much for providing valuable and helpful knowledge❤️
I was only able to do 50kgs forever now
Will use this
@MMA Legends TV 50kg +bar
@MMA Legends TV well i have not been able to go beyond that for sometime
Stuck on 60 kg for 3 reps myself man sucks
@navi kriss im stuck at 50+bar for a while aswell how old are you im 15
Hi, tried your techniques today and it instantly worked. Thank you so much for making this video.