How My Bench Press EXPLODED at 15 Years Old!

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  • Опубликовано: 26 янв 2025

Комментарии • 188

  • @JamesLiFitness
    @JamesLiFitness  Месяц назад +70

    Still trying to fight against the school schedule to upload videos for you guys! 😓

    • @KryzysX
      @KryzysX Месяц назад

      Bro you're savage 🔥

    • @BigBergs
      @BigBergs Месяц назад

      how am i supposed to find my rpe?

    • @BigBergs
      @BigBergs Месяц назад

      and also is 3 or 2 sets still enough to increase your bench??

    • @channntastic
      @channntastic 27 дней назад

      He is Asian

    • @BigBergs
      @BigBergs 27 дней назад

      @@channntastic wow

  • @youngornitier
    @youngornitier Месяц назад +546

    bro is 15 and speaks/articulates like a grown middle aged man, respect ahahah

    • @streakbreaker2488
      @streakbreaker2488 Месяц назад

      hes asian

    • @tomlawal7991
      @tomlawal7991 Месяц назад +18

      And I’m 21 and have TikTok brain rot sigh

    • @xancs6943
      @xancs6943 Месяц назад +5

      Was about to comment that, I'm 22 and he speaks better than me

    • @andredelvalle-w6t
      @andredelvalle-w6t 25 дней назад

      Nah he speaks like a kid

    • @BartIIV
      @BartIIV 23 дня назад +3

      He’s not 15 in this video

  • @santiagoochoa354
    @santiagoochoa354 Месяц назад +178

    Honestly you’re pretty strong for 15, probably one of the strongest and you also have a great lean physique. You definitely have a future on content creation, don’t stop

    • @Nobody_194
      @Nobody_194 Месяц назад +52

      Pretty strong? Bro, he’s fucking insane for 15, much more than pretty strong.

    • @santiagoochoa354
      @santiagoochoa354 Месяц назад +3

      @ yeah I just didn’t find the words to say that

    • @some_wookie2276
      @some_wookie2276 Месяц назад

      there a 15 y/o on tiktok benching 495 at 15

    • @santiagoochoa354
      @santiagoochoa354 Месяц назад +2

      @@some_wookie2276 then he most likely was on the chubbier side, had been training for way longer and his genetics played a huge role in it

    • @JOJOminipekka
      @JOJOminipekka Месяц назад +8

      I highly doubt the 15 year TikToker is actually 15. And I really doubt that he isn’t on steroids. The fact of the matter is that 90% of male lifters simply don’t have the genetics to ever hit 495 on bench and he’s doing it at 15? Also it’s the internet so don’t believe everything you see.

  • @Username.NRO7
    @Username.NRO7 Месяц назад +39

    15 yo. Keep it up young man, people in their 20 30 40 50 60's wish they were as mature as you. Stay humble and keep soaring!

  • @chaosevolution
    @chaosevolution Месяц назад +15

    Dude you're really well spoken, and it's nice to see you have a head start with your physique already. Keep it up pal.

  • @codeapprentice5123
    @codeapprentice5123 Месяц назад +16

    Bro I only got 225 for reps at 17 bro, 14 is insane. amazing work!

    • @number.2
      @number.2 23 дня назад +1

      You’re doing very well

    • @QuanCena220
      @QuanCena220 17 дней назад

      I got 0 reps at 18:(

  • @KoritsuShita
    @KoritsuShita Месяц назад +6

    This video is goated, really solid advice that should increase anyones Bench when done correctly.

  • @joemama226
    @joemama226 Месяц назад +2

    I saw the title and I was expecting a pretty brosciencey video without a ton of actual knowledge on lifting, but this was incredibly well-researched and well-made. It's honestly astounding how much you know about this. Most kids my age don't know anything about training. (Side note: If you ever make another one of these, it would be interesting to have a section on optimizing technique; Leg drive, arch/scapular retraction, grip width, etc.)

  • @Thug3699
    @Thug3699 Месяц назад +7

    nah youre actually strong, just got 135 on bench yesterday and ill use this vid to try to get 155 before winter break ends

    • @zzSvinn
      @zzSvinn Месяц назад

      we got the same goal bro 🤤🤤

    • @zzSvinn
      @zzSvinn Месяц назад

      wrong emoji

    • @scrizzircs5628
      @scrizzircs5628 29 дней назад

      I'm trying to get to 185 before break ends

    • @radonelite2950
      @radonelite2950 26 дней назад

      what this guy did is just hop on roids... so...

    • @Ricepharma
      @Ricepharma 18 дней назад

      @@radonelite2950lol jealously js work harder

  • @banjomc3569
    @banjomc3569 Месяц назад +2

    another thing guys, JM pressing on smith machine is prob the bestg accessory when it comes to the lockout portion

  • @RowdyChicken
    @RowdyChicken 13 дней назад

    I have been in a plateau for months this is so helpful thank you. Since I only do bench twice a week I’ll do pause rep one day and touch and go the next

  • @jakobpedersen2025
    @jakobpedersen2025 Месяц назад +74

    You look absolutely unreal for you age man. Hope no drugs/sarms are involved. Well done

    • @NPAmadeTs
      @NPAmadeTs Месяц назад

      @Edgycoo howd you know

    • @SoeUnfiltered
      @SoeUnfiltered 25 дней назад +2

      ​@@NPAmadeTs jealousy probably. His strength and physique is naturally attainable. Proper training and eating with of course time and genetics.

    • @jujube7756
      @jujube7756 23 дня назад

      ⁠@@SoeUnfiltereddude at 15 he either has elite genetics, is going through a high testosterone puberty phase, or on the zaza.

  • @rapf3087
    @rapf3087 Месяц назад

    I'll be sure to implement this into my training as i get back into the swing of things, was benching 60 kg for 4, but took a month off and lost the feel for the movement and failed doing it for one. These tips will help me improve my strength in no time.

  • @cloud6449
    @cloud6449 13 дней назад

    crazy physique bro keep it up

  • @chaychay555
    @chaychay555 Месяц назад +2

    Could you send your whole workout routine?

  • @charliehustle3539
    @charliehustle3539 24 дня назад

    I cannot believe we’re the same age. Congrats bro ur huge!
    Im 155 bw and can only bench 180 for 1 for now.
    225 is the goal this year.

  • @rafaelarcher-villace4931
    @rafaelarcher-villace4931 23 дня назад +1

    Great vid, u should do a video on ur diet too

  • @AndrewLeDucTL
    @AndrewLeDucTL 21 день назад

    bro is locked tf in!!!!

  • @darrenhoang3
    @darrenhoang3 Месяц назад +1

    This is insane for 15, going to be even crazier in a few years

  • @neurodiscord
    @neurodiscord 24 дня назад

    good job. gave you a sub. 225 bench at 15 is very impressive

  • @nightmare2035
    @nightmare2035 20 дней назад

    Lowkey your the first person that dont ego everybodyt be hgaing such a big asss arch

  • @taro10524
    @taro10524 Месяц назад

    good stuff brother!

  • @wabc2336
    @wabc2336 20 дней назад

    So basically do a lot of variations day to day. It makes sense, in nature we weren’t meant to do only one movement mechanically all the time

  • @pedrotrieslifting
    @pedrotrieslifting 25 дней назад

    malden ymca 😂 used to lift there now im out in amherst, crazy info bro this is dope asf

  • @pro-11-brawlstars68
    @pro-11-brawlstars68 Месяц назад +1

    Wth this is insanely impressive didn’t know 225 at 14 or 15 was even remotely possible

    • @EthanDavid22
      @EthanDavid22 24 дня назад

      It’s possible way younger then you think

  • @Frankie_Liu
    @Frankie_Liu Месяц назад +2

    Drop the workout split

  • @GeometryCube1
    @GeometryCube1 Месяц назад

    i quit the gym some time ago (now calisthenics) but this is fun to watch

  • @User26027
    @User26027 Месяц назад +1

    im the same age as you but you inspire me

  • @crxzy3947
    @crxzy3947 15 дней назад

    15 years of training gang

  • @Kuwago8869
    @Kuwago8869 Месяц назад

    Legend in the making. Ufpwrlifter 2.0

  • @CalebTheSeeker
    @CalebTheSeeker Месяц назад +8

    15 years old?? Lol when i was 15 i weighed 110lbs and could bench 95lbs.
    The girls would make fun of how skinny I was. I had 9 inch biceps.
    That was 17 years ago. Great times. Lol (not)
    I have stayed the path, tho.
    16" biceps lean. 295lb bench at 170lbs bodyweight. Still chasing that 3 plate bench.

  • @LNC123yt
    @LNC123yt 22 дня назад

    I am 15 and hit 90kg the other week cant wait to get 100kg

  • @xXxPurplePillxXx
    @xXxPurplePillxXx 20 дней назад

    Considering you are natty. At 15 to bench press over 225 is absolutely amazing. You are gifted for sure ...

  • @Mattfit2024
    @Mattfit2024 Месяц назад

    I bench 225 at 14 and use a very similar program good stuff

  • @loercayt6146
    @loercayt6146 Месяц назад

    I feel like the same methods you mentioned can also work with squat and pull ups

  • @Sequence06
    @Sequence06 14 дней назад

    Bro started hitting bench press since conception

  • @MobBless97
    @MobBless97 Месяц назад

    can you post what you do to train your abs ?

  • @LukBacca
    @LukBacca Месяц назад +1

    Careful bro, the way you bench I see the bar goes to above your head as your elbows flare out A LOT, elbows flaring out is a huge risk of pec tears. I thought it was alright and I wouldn't get injured until I tore my pec minor doing the same form as you. Tuck those elbows!

    • @JamesLiFitness
      @JamesLiFitness  Месяц назад +2

      After looking at some of my clips I have noticed that as well. I think in these clips I was using too much weight 😅

    • @valtterisalonen2181
      @valtterisalonen2181 13 дней назад

      Wrong brother, you're meant to flare them out at the top so your triceps can contribute harder at lockout.
      Go look at Julius Maddox for example, or any other heavy weight bencher. there's always a subtle flaring at the top.
      This technique change is actually part of how I got from 120kg to 140, so I'm not just parroting what I've heard :P

    • @readabookdummy
      @readabookdummy 13 дней назад

      some people can flare, other cannot… jst do what u are comfortable with and dont lift too heavy, too often

  • @DarthHyrum
    @DarthHyrum 23 дня назад

    Does all of this information apply to incline bench as well? Also, can you make a video on how to safely and properly find your one rep max?

  • @SirDivad16
    @SirDivad16 Месяц назад

    dang you are hella strong

  • @poggingmilk9452
    @poggingmilk9452 Месяц назад

    Dawg you do not look natty, like Im sure you are but props to you, you look INSANE, keep it up man

  • @qlorainium8130
    @qlorainium8130 24 дня назад

    do you just bench press for the entire workout or incorporate other exercises aswell

  • @jayoval
    @jayoval Месяц назад +1

    how do you program ur bench with upper/lower?

  • @MM13049
    @MM13049 Месяц назад

    whats ur height and weight , ive been stuck on a bodyweight bench at 74kg and 5'11(im 15 as well), hopefully using your guide ill get stronger my goal has been 100kg and ive been lifting for 3 months only problem is ive stopped going for now due to exams so ill prob just start and calisthenics for now (most likely weighted pushups for chest) so i was wondering if those would also increase my bench eventually whenever i do go back into the gym

  • @owenperrone5967
    @owenperrone5967 27 дней назад

    What would be the best split for benching 3 times a week?

  • @Wiisporter
    @Wiisporter Месяц назад +3

    15 but sounds like he is in his 20s 😭

  • @swagabon
    @swagabon Месяц назад

    How much time you training? Like 1 year or more?

  • @komfisleepz
    @komfisleepz Месяц назад

    How often do you add weight or rate of progress? And if you're progressing to add weight, do you add 2.5lbs in every bench day you have in a week like your paused, touch n go, close grip sessions. Or gradually adding 2.5lbs, first bench session you'll add weight and the other sessions you'll add weight next week?

    • @JamesLiFitness
      @JamesLiFitness  Месяц назад +1

      Sometimes when progressive overloading, adding a 2.5 every session or week can be too fast. I would perform my sets with the same weight until I hit my rep goal (ex. 8 reps) Then the next session I would add some weight, and drop the reps until I can hit the same reps for that weight.

  • @opendascore
    @opendascore Месяц назад

    yo james, love the tips, where do you get your tank tops from?

    • @JamesLiFitness
      @JamesLiFitness  Месяц назад

      I usually just get my tank tops from retail stores, but the quality isn’t the best. If you want actual tank tops that feel good you could consider buying some from Gymshark, but they are a little pricey.

  • @zoomba2638
    @zoomba2638 Месяц назад

    What’s your split bro

  • @ercud
    @ercud Месяц назад

    This applies to incline bench press too?

  • @aroundtheworld3972
    @aroundtheworld3972 Месяц назад +6

    Bro is NOT 15 years old😭🙏

  • @aymanl2279
    @aymanl2279 Месяц назад +2

    Do you think about bending the bar when benching and Is it okay if I don’t? I just tuck my elbows in 45 degrees followed by good bar path.

    • @JamesLiFitness
      @JamesLiFitness  Месяц назад +2

      Some queues that I follow are pushing my feet back as I press, instead of pushing my legs up. But other then that I don’t follow many queues.

    • @aymanl2279
      @aymanl2279 Месяц назад

      @ Aight bro thanks.

  • @Omar_Ali70
    @Omar_Ali70 Месяц назад +1

    HI James. Do you still do the workout you made in your video Worout For Students?

    • @JamesLiFitness
      @JamesLiFitness  Месяц назад +1

      As of now, yes. I did modify a few things after taking a look at the video. I might make an updated version in the future!

    • @Omar_Ali70
      @Omar_Ali70 Месяц назад

      @@JamesLiFitness I can't wait for it!

  • @gniox
    @gniox 23 дня назад

    Your the same as my friend lol doing 225 for reps 😭Im still trying to build mine up as ive been sitting around 65kg for a while ;-;

  • @Starfish-s1h
    @Starfish-s1h 18 дней назад

    What's your bodyweight?

  • @Shivam-vb5it
    @Shivam-vb5it Месяц назад

    So would it be bench Monday, Wed, Friday for example or naw? And how would you program let’s say squat and deadlift

  • @DaMinecraftManiack
    @DaMinecraftManiack Месяц назад +50

    bro i though u were in college

    • @endlessgaslight
      @endlessgaslight Месяц назад +8

      legit bro looks better than most 25 year olds

    • @jonny7444
      @jonny7444 Месяц назад +4

      roids do that to you

    • @magnusvaabenladefoged1404
      @magnusvaabenladefoged1404 24 дня назад

      ​@@jonny7444Are you dumb. Roids at 15?

    • @FilmFlicks3358
      @FilmFlicks3358 19 дней назад

      ​@@jonny7444 people think any good physique nowadays means roids

    • @Baironblue7
      @Baironblue7 17 дней назад

      @@jonny7444Hes not on roids tho.

  • @OfficialGundem
    @OfficialGundem 16 дней назад

    I was benching 300lbs at age 13 160lbs

  • @ilikepillows1260
    @ilikepillows1260 Месяц назад

    bro you're crazy massive, do you take any supplements or vitimans? also when did you start lifting because I'm honestly shook I'm 16 and I hate my body, I started lifting freshman year but was forced to stop all of sopmore year bc of my mom now I'm skinny fat and I'm getting back into it

    • @JamesLiFitness
      @JamesLiFitness  Месяц назад +1

      At the moment, I’m only taking creatine. But if you’re getting back into lifting, you shouldn’t really worry about supplements. I started lifting a little over 2 years ago and I started taking creatine in august.

  • @mariopfutzenreuter9488
    @mariopfutzenreuter9488 29 дней назад

    bro ur insane

  • @tonylifts04
    @tonylifts04 13 дней назад

    you in houston???

  • @daboss9017
    @daboss9017 29 дней назад

    What split/days per week do you recommend for beginners?

    • @daboss9017
      @daboss9017 29 дней назад

      Overall not for bench specifically

  • @KadenPruittReal
    @KadenPruittReal 28 дней назад

    What are your supps?

  • @cedrikthegy
    @cedrikthegy Месяц назад

    where is the part where you say genetics

  • @jamesgragan8129
    @jamesgragan8129 20 дней назад

    15 years old or 15 years of training 👏😭

  • @lel3916
    @lel3916 26 дней назад

    If i only do 2 chest days with shoulders and triceps what variations should i be doing? I would do the larsen press and the pause bench but i also want to do the standard. Should i swap out variations each week?

  • @prodzayn
    @prodzayn Месяц назад

    does incline bench make your flat bench stronger?

    • @JamesLiFitness
      @JamesLiFitness  Месяц назад

      Some incline bench strength can carry over to flat bench strength, but not by much since its a different position for your joints.

    • @prodzayn
      @prodzayn Месяц назад

      ​@@JamesLiFitness Thanks for your response, whats your solution to benchpress staying at the same weight (stagnant) for weeks after benching 3-4 times a week?

  • @supremeleader0
    @supremeleader0 20 дней назад

    I'm 5 months into the gym should I follow this only if i want to increase my bench? I mainly want to build muscle and lose fat. I've been going 5months only got somewhat stronger physically i look the same its so depressing. eating sleeping and training hard too idk what im doing wrong. i dont know what exercises to do or amount of reps or sets

    • @j4irooo
      @j4irooo 19 дней назад

      you aren’t doing anything wrong, it just takes very long. VERY very long. realistically 5 months is too little to see any noticeable improvement. don’t overcomplicate things, basic common exercises can get you far sometimes even farther than complex exercises. just keep doing what you’re doing and enjoy the process bro

  • @wcman007
    @wcman007 18 дней назад

    How i take i take get i get tren in my country like you man?

  • @Toji_World
    @Toji_World Месяц назад

    Respectfully, DAMN!!!!

  • @Barbellaeditz
    @Barbellaeditz 16 дней назад

    How often do you increase the Weight?

  • @Borahtsky1039
    @Borahtsky1039 Месяц назад

    how tall r u?

  • @dicot3
    @dicot3 Месяц назад

    Whats your height and weight bro, insane physique for 15 man !!!

  • @Zvertxv
    @Zvertxv Месяц назад

    Philippians 4:13 (NIV)
    "I can do all this through him who gives me strength."

  • @ibrahimplaysports
    @ibrahimplaysports Месяц назад

    Imma try this il come back in a month rn my bench is exactly 55kg it took like 6 seconds to get it up😅

  • @akonemanaba4183
    @akonemanaba4183 27 дней назад

    You have good genetics good chest insertions full, and wide clavicles

  • @JOJOminipekka
    @JOJOminipekka Месяц назад

    I disagree a little bit, I think that benching 2-3 times per week is too much for 80% of people. Now this does greatly depend on volume, intensity and how fast your body recovers but for the wide majority i believe you shouldn’t bench more than every 4-5 days so 1-2 times per week, in fact I’m 14 and can bench press 225 for 5 reps and have found once every 5-6 days works best for me and I have grown a ton through that.

  • @ThdsDF
    @ThdsDF 26 дней назад +1

    Another reason many kids are way ahead and sone trail is because of puberty. There are different stages of it and people go through it at tmdifferent times. It looked like you were fully developed around 14 and finished around 13ish. So i bet you haven’t grown in height much recently. So thats a factor. The testoste levels also peak around the end of puberty which explains your fast gains. But impressive bench nonetheless the less.

  • @CallumJEvans
    @CallumJEvans Месяц назад

    5:23 Bro thought we wouldn't see the injection mark Band-Aid!!! jk

  • @gunsupgameplay754
    @gunsupgameplay754 Месяц назад

    how much do you weigh?

  • @seb2893
    @seb2893 28 дней назад

    wait are you the guy where they have the video of like I found my exact pr and you scream and do the rep for like 15 seconds

  • @DizzyHotSauce
    @DizzyHotSauce Месяц назад

    Dude has a 1 in a million physique for 15 wtf

  • @tomber7411
    @tomber7411 Месяц назад

    i'm older and he's stronger, i guess it's time to hop on

  • @wilsonchenk
    @wilsonchenk Месяц назад +5

    i thought you were like 20

  • @MARCA_GAMING9000
    @MARCA_GAMING9000 Месяц назад +1

    Bro you have elite genetics for muscle building and strength, I guess you stole all our elite Asian genetics and took them for yourself

  • @SilentGD799
    @SilentGD799 21 день назад

    Bro im 16 and my max is 90kg.This video almost make me quit the gym lol.Anyways, ur TOO STRONG for 14yo.

  • @JimmyJohn-u1g
    @JimmyJohn-u1g 29 дней назад

    Another healthy tip: Forget all the info in this video, and just tren hard and anaver give up.

  • @HenersLifts
    @HenersLifts Месяц назад

    someone donate some money to this kid so he cause his bench "exploded" ahahahah

  • @_Draxl
    @_Draxl 19 дней назад +2

    By taking steroids

  • @firexvii
    @firexvii 9 дней назад

    dawg you gotta stop being so mf strong these standards are NOT ordinary 💀💀

  • @Frankie_Liu
    @Frankie_Liu Месяц назад +9

    are u on steroids

    • @Porsche911-s3u
      @Porsche911-s3u 26 дней назад

      That or he is faking his age no Asian has a voice that deep

  • @demidoggamingchillingo4398
    @demidoggamingchillingo4398 День назад

    steroids (nah I'm joking bro you strong as hell)

  • @reloxxity6521
    @reloxxity6521 Месяц назад

    you move 60kg so easily

  • @remi_5555
    @remi_5555 19 дней назад

    bro is the oldest 15 year old

  • @oaki5286
    @oaki5286 22 дня назад

    You sound 30 years old!

  • @CalebSeo
    @CalebSeo 29 дней назад +1

    you need to play football bro

  • @iluvdwebble
    @iluvdwebble 25 дней назад +1

    which steroids do you take?

    • @EthanDavid22
      @EthanDavid22 24 дня назад

      He looks very natural achievable physique in 1.5-2 years

  • @aloneinafrica
    @aloneinafrica 21 день назад

    yep too many tryhards i quit

  • @aed7954
    @aed7954 28 дней назад

    The traps give it away, he's juicing