I just nailed 225 on the flat bench today for 5 reps. Best I ever did was 4 years ago, 225 for 2 with atrocious form. Today was a big leap, now I'm on the road to 315!
one thing i disagree with is the widening of the grip. i agree widening to shorten the range of motion helps to increase reps, but not everyone should do point fingers on the ring. depending on their should width and leverages of the person, gripping that wide may cause a disadvantage. i agree tho that everyone who is big enough to be doing the 225 lbs for reps should at least grip pinkies on the ring for more reps.
+BryanMcCaffrey10 I def agree with you, personally I find it more difficult to tuck my elbows in when I'm using a wider grip on the bench, I can tuck my elbows in way easier with a closer grip, and like you said, keeping the pinkies on the ring is a pretty good area for a lot of lifters to try out, that's the grip that I like to use when I'm testing out my max bench.
I totally agree they should have gone over this better, personally I can't bench worth squat in general but I do so much better with a narrower grip, must just be how I'm built but when I have a wide grip it just throws me off completely, either way I still gotta up my bench game a lot.. Having shoulder issues tho so I gotta keep to just dumbbell bench, doesn't hurt at all but barbells like destroy me lol
+BryanMcCaffrey10 Yea I was like uhh... Not everyone is the same dimensions and not all bars have the same rings. I have a huge wingspan and some bars are even too wide for me to even grip, where some are almost nipple distance apart.
+ferma2294 Not too well...I recently switched to dumbell bench in hopes that it will finally work but it probably wont :/. I plateaued on unorthodox style bench training, got up to 150x21, but lost 10 reps when I added 10 lbs which was really weird, maybe I just had a bad workout that day or something. but i still can't rep 2 plates although I haven't tried since 2 months ago.
Chris try doing pyramid sets. I was stuck at a plateau and switched my sets up. Right now I do 135x20 155x15 185x12 205x10 225x(6-8 depending on fatigue) 245x4 and back down with the same weight and reps ending with 135x20. Give it a shot
Sooo what you're saying is that what you're doing is the best thing for you compared to everything in these videos? And that what they say is always worse for you then what you already do
+Pettfettt i think he was just saying that in general. Different things do work for different people. For example, my arms are long as shit but i can push a lot more weight with a narrow grip than a wide grip
+Jacob Wash thing is he explains it in the way of powerlifting, yeah, you do want less RoM, but he doesnt know that it accually is better for the body, and makes the risk of injury lower. this guy just explains it poorly.
Tip #11: pull your chest to the bar. This way you can really DOMINATE the 225 bench test. Remember reps are key and form is as unimportant just like hygiene and graduation.
i dont understand why people are hating on this video. Never once did they say this is for muscular development, but rather tips on how to press 225 for reps. tips from some guys that had some sort of success. ain't nobody telling you to implement these tips for your training.
Having done 225 for 28, this seems accurate. I remember also keeping it under constant tension so you don't end up gassing-out. It's easier than you think. Each week push for that one more rep. I started with a set of 9 and then did as many sets as it took to get the volume of 25 reps in that work out. This literally can happen in 3-6 months. I was stuck on 275lbs for the longest time. Then I was watching the NFL combine and 225 for reps came on and then light bulb moment for me... I was like "I know all these guys hitting this 225 for 25 or more are all benching 350 or more. So that made all the difference. Look at the biggest RAW benchers... they all maintain a base weight/rep set that is their little check in to see where they are at.
+RAPOSAfox Only good if you look for the max rep challenge tho. If you train for muscle breath every rep. All they explained in this video is actually to bench more not really "better" because there are different ways to bench if you look for muscles growth, reps, or strength.
the reason we pack our shoulders back and down is safety, strength, and forces proper form. NOT to lessen range of motion although it does. widening grip IF it doesn't hurt. holding your breath sounds fun, trane underwater for better results
for all the haters on here talking smack about the advice... this is for max reps, aka nfl combine...guys are judged on the amount of reps they do. it increases their draft stock...this is all for competition...
Warm up 135 for reps 205 lbs for 10 225 for 8 x 3 215 for 8 205 til failure 195 til failure 185 til failure Then I move to other exercises to move the muscle. Incline Dumbbells, dumbbell flies, cables, hammer strength presses to exhaust the muscle.
This is exactly what I do, except for the warm up. I just do 5's until I reach my actual sets. I've watched so many bench tip videos, this one is definatly a very good one, I would suggest to focus a little more on the leg drive, Chris's legs are not as tight as the rest of his body and are also to narrow and close to him. The position of your legs and hand placement is going to be very different for lifters. Generally a wide grip will be different for the individual depending on the persons shoulder with. Glutes should also be engaged to protect the lower back. Overall this technique will be very effective at increasing your bench, but it does help if you incorporate different bench variations such as a close grip press, spoto press, and pause reps they are very helpfull to increase your bench as well as doing shoulder assistance to keep them healty. great video once again
Beautiful benching vid. This is how you bench pain free, surgery free for decades. Shoulder bench pressers, keep it up. Your Orthopaedic MD will thank you in his first class plane seat. Baka.
Tip #1 is a god send. I have a 7’2 wing span and right arm is noticeably longer than my left. In the past I was shamed for relying on this technique. Glad to know there’s other people out here who view this merely as common sense.
The arched back is to decrease the range of motion so you can push more weight for more reps. Bodybuilders keep their back flat to fully target their chest and upper body, its not about weight for them its about quality reps for powerlifters its about getting that shit off their chest.
For those of you who are against the arch, it helps keep your shoulders stay healthy, works out your chest more, and helps you lift more weight. If your experiencing back pain you aren't squeezing your glutes. If you do that it locks in your lower back, not allowing it to bend. I use to bench flat and I had very bad shoulder pains and bad mobility, then I incorporated the arch and over head press and it worked wonders. The key to bigger bench press is to save your shoulders and frequency.
+Haaris Majid Training actually it's good. Depending on your purpose for lifting. Power lifters push the limits to grow stronger. Pretty builders lift to look prettier with hardly any effort. :) I did a 5x3 (45 sec rest) set on bench today (close grip) followed by max reps at every 10lbs less than my 3 rep max until just the bar (call it burn out or whatever). Plenty of time to recover, obviously, or I wouldn't have been able to take my 3rep max to failure every set (meaning all but the last and first set I did 4 reps) :)
all of y'all saying, "you lost me at lower the ROM", or "it should be for form". this is for a contest, in a contest you should try to win in any way that's not cheating, just because they do all this"cheating", doesn't mean they recommend it for actual training, its just for a contest, not for form
Just recently found your videos, I have a few comments. Your "expert" on benching gave a video of him flaring his elbows and tap and going 405, which is somewhat impressive, but that isn't proper form on the bench either, but being able to bench a lot is not a creditable credential to be an expert on the lift. Just because he is able to do a lot of weight does not make him an expert on the lift itself. Also, perhaps you could list some credentials or creditable sources of the explanation of these "experts". They repeatedly said, and I'm paraphrasing here, "become stronger to perform more reps with 225" that is pretty common sense isn't it? I think there are a lot of more channels who would teach with actual backed creditable research, meaning I do not think you deserve as much subscribers as you do. Mr. Thrall or Mr. Candito explain more in depth with creditable mechanics. I honestly do not care if internet users think ill of my opinions.
so the secret keys to this event are: do the thing right, be strong, and don't get tired. stellar advice here. I miss the days when Elliot produced videos bc he had something to say. now they seem to just crank them out for advertising.
All these tips are just do make you lift less than it looks like you actually are. What I learned today: Bench press form isn't about correct posture, its about cheating.
This video reminds me of the Russian exorcist girl on Dana Linn Bailey's video benching with such an arched back she was doing 1/6th of a rep. Don't be scared to increase your range of motion, that's how you're going to become the strongest version of yourself. It's like the guys who half rep pullups instead of going to a dead hang and think they're doing full reps.
+Ian Davison all they do is make it easier but i would rather take the difficult and long path in order to increase strength. I will never round my back nor will i shorten the range of motion. This method is more like a cheating bench.
One more thing. I don't take a big arch because I'm an inflexible fuck, so I can't. But I bust ass to improve my bench technique and strength, and so does every other aspiring champion, regardless of whether he or she arches a lot, a little, or barely at all. Cutting down range of motion a bit is NOT the easy path, trust me. Be careful with your word choices, please. Suggesting that arching a bit to ensure shoulder safety and a long career is a little disrespectful. Alright. 'Bout to watch the Warriors whoop Cle again
Ian Davison FIrst of all, I could barely make out your ramblings. Secondly, "a bit"? Did you even watch the video? She barely does a rep. The bar literally travels around 6 inches.
This confirms a lot of stuff I changed this time at the gym. I struggled by increasing weight by doing 5 reps for sets at max weight. I think I maxed at 205lbs last year, this year I'm doing 235lbs x 8 and it was by changing form, pushing my shoulder back and widening my grip. I do 5-6 sets and lower weight. I think my max at 1 rep is 265 lbs. but when I lower my weight by 10 lbs I can do more and more reps obviously.
when deadlifting and sometimes on other exercises it's quite common to hold breath to keep core tight, just don't overdo it and breath if you feel dizzy
+Austin Howell You should generally breathe in and breathe out with each rep, at least if you're doing more than one. When working at your maximum, it's amazing how fast your body uses up your oxygen reserves, and if you don't breathe, you'll get dizzy and not perform at your best.
honestly...I have been training for few years now and always wondered how exactly each exercises effect my muscles in details and how I should take control my body if I want to shape it..Elliot videos are great and very useful insights the elliot sciences have made clear to me in a simple way. Some stuffs are debatable however your arguments are constructive and intellectually well said... Bless keep it up bro
you are correct.. I sad thinking the same thing... I think the rep challenge should make people have their knees up so their back are straight flush to the bench.. Now that's real power
Jesus Christ this is not for muscular development it's a well-know test in the NFL combine and is meant to test endurance. This is also a legitimate technique in powerlifting which is all about moving fucktons of weight not body building lmao. I feel like you people making these types of comments didn't listen to the first 30 seconds of the fucking video.
I agree with the comment. I am a bit disappointed in this video. This bench technique is for weak men trying to appear strong. Please don't attempt to say anything about my strength or education. I hold 5 different degrees in the sciences and can bench over 500 lbs and weigh 225 lbs. and I warm up with 20 reps of 225
I always had a problem trying to increase my bench with a max effort day and a rep day. I think it's due to the fact that you (me anyway) really can't add in too many, if any, other chest movements. The more work you do doing dips or flyes or whatever, the longer it takes to recover. So if anyone is going to try this it would probably be wise to concentrate just on the benching. Just my opinion
+balamb11 Doesnt matter how the fuck you look. We all can't look like bodybuilders, its a stupid body ideal created by the fitness industry. If you have the knowledge thats all that really matters.
Rusty Blade yes it does, if you want to go have your skin checked by a dermatologist would you prefer someone whos skin looks awful? in this instance he doesn't need to look perfect but with his body like that, come on, like what people say, practice what you preach. For him to teach and his body doesnt coincide with what he does there must be something wrong.
But he's teaching you how to bench heavier, not how to look good on the beach, if thats your goal then go to another video about how to look good on the beach, you don't need to look like a fitness model to bench heavy. And if you like watching dudes with six pack in the first place, then.... well, not judging of course, but you might be on the wrong channel all together, mate
the whole point is, it would have been more believable if he look good/fit. Like in the cosmetics, i don't think big companies would like their products be endorsed by not a good looking individual right
Because how in shape you look actually has fairly little to do with how in shape you actually are. And neither has any relevance at all to how much a person KNOWS. But i agree with the other guy, i bet he benches double what your lifetime best is :)
*Ziv:* Because it boosts his self-esteem by talking down to impressionable young men and boys, and because it makes him a considerable amount of money of course! But is he qualified to do so? No, of course not!
Daniel Smith Fatal powerlifting injuries? What on Earth are you talking about? lol Please tell us how to get strong and fit without "cutting corners," oh wise and powerful 115-pound teenager...
+Facundo Chiquello not only does it not benefit the body, but benching like this for long periods of time will open your shoulders for a lot of potential injuries...
+john panoulias no, this angle is actually the best for your shoulders. The arch in your back prevents your elbows from going back too far, which is the weakest place for your shoulder cluster. The elbows in at a 45 degree angle places far less stress on the rotator cuff than spreading your elbows wide. Do you just not know any human anatomy? Or did you just decide to comment for no reason?
idk why all the hate. The guy benched 405 for 5 reps in the past, he might be out of shape now but he went through the experience of reaching those godly numbers.... The knowledge has never left him and after all, the whole video is about bench
I don't do any of this shit Keep my back flat feet flat and all I dominate 225,235,365 by NOT doing any of this 😂 My friend who is a former body builder and is a personal trainer has never told me my form was wrong and certainly not told me this was good..
Everyone on here saying they hate when people arch their backs on the bench, bench 205 1RM. Learn proper form (ie arched back, shoulders pinned, abs engaged) and you might get strong 1 day. Same type of people that think smith machine squats or high reps/low weight is sufficient for muscle growth.
I'm not even listening to these clowns. I do bench the way I like to do it. Flatter back, normal grip, and without my shoulders are scrunched up. I see it as cheating your way through the lifts when you do it like these guys tell you
Why watch a video such as this one if you're not looking to expand your knowledge of training? Maybe it's not knowledge you seek but validation. Understandable.
+Peyton Buxton You're not utilizing your full chest during the exercise. You're using more of your front delts and triceps if you do it that way. It's not cheating for a reason.
Yeah dude, seriously, you're gonna fuck your shit up benching the way you do. You're a young man, but your shoulder joints and RC muscles ain't gonna play ball with you forever. You gotta give them some slack. Retract your scapulae and take a small to moderate arch. Trust me dude. You don't want to be one of those guys who's 27 years old telling his bros war stories about how "I used to bench until I fucked my shoulders up."
You're supposed to hold your breath to keep your core tight and your body solid. Do you even squat? There is no way you can let go of your breath while moving heavy weights. You lose stability.
Bringing my hands closer together and do a more narrow grip makes my bench stronger. It's not a super close tricep bench but my hands are slightly outside shoulder with apart. Too wide and my shoulders feel like they're gonna rip out of their sockets. It also makes it hard to arch my back properly for some reason.
It's better to hold your breath during the motion and take small breath with your stomac when the bar is up, for each rep; otherwise, you lose time stopping to you take your breath.
man, I used to holding breath when do reps. That was a fuck up time. When i finish the 3rd reps of deadlift, i cant see anything, i thought i was blind and suddenly i passed out. After about a minute, i awake and im fine. I dont holding breath anymore while do reps. I dont think if it works for everybody.
As someone who has gotten surgery to repair a hernia, I highly recommend you don't lift with your ego and breathe as your perform each rep. Take strength progression slowly!
Everyone hear complaining about the bench press, when I think one of the worst exercise they picked is the clean and jerk, you need technique or you have to be stupidly strong (with no technique) to prevent an injury. One of the last video where they show people doing clean and jerks was horrible (I'm not including the new girl, that practice Olympic lifting)
good info. only beef is i personally am not a fan of lifting my back, i like to keep it right on the bench and feet more ouwards. i want alll str to come from the chest and tris.
If you're not even going to touch the 110-125% range of your volume weight (for simple math, say you're trying to bench 100 pounds as many times as possible, warming up to 110-125 pounds) you're never going to be as primed as possible for a big volume lift
Shouldn't grip width be dependent upon the individual's personal anatomy? For example, a shorter limbed individual gripping with the same width as Chris would most likely experience some shoulder pain; it would load a ton of weight on the anterior delts. Idk, just my 2 cents
Tip #1 about grip width is wrong completely. Yes, a wide grip means less ROM but it is more work on the Pecs and less involvement from the Triceps which, for almost everybody alive, means less strength is produced and thus less reps possible. Go with the grip that turns it into a reverse Push-Up and you will press the most weight for the most reps in the easiest fashion.
+Ima WreckU Naw man, I am a powerlifter. You are stronger with a wider grip. But hey, do not take my word for it, take it from my man Eric Spoto. The best raw bencher around right now
If you brought your grip in a bit and got the arch a bit higher you would press more. Would take a few weeks of "getting used to it" but it is just more efficient this way since it incorporates more power from the assisting muscle groups.
And he would push more with a close grip. Pretty sure you're just an uneducated troll, and doubly sure that you don't lift since you obviously do not know what you're talking about.
I would not recommend someone to use the widest allowed grip without a really good arch, I myself has a crazy arch so maximum width works for me, but wide grip is slower of the chest, so someone with long arms and no arch should imo go with a closed grip than that
A couple of HUGE Errors Here: Any legit rep competition I've see, requires that feet must be "FLAT" on the floor...not arching your feet, only on the balls of your feet....Also, they require your back to be "FLAT" on the bench as well....No Arching your back as this demonstrates. To be honest...the guys I've seen that totally eat up the reps, as in getting 40-50 reps at 225lbs....did not use a "wide grip"....most go no wider than shoulder width, or only slightly wider....If you constantly benched heavy weight with a "wide grip," you're just a rotator cuff tear waiting to happen.
I know this is just for ego lifting, but I'd never bench with wide grip...with shoulder width grip you work both your arms and chest like the bench is meant to, it's a compound exercise afterall...you also get way more squeeze at the end of your reps.
this isn't for ego lifting, this is an NFL combine test meant to gauge muscular endurance. 95% of guys going into the combine can hit 315+ on bench, but to NFL coaches, what matters is how long they can keep applying force to a reasonably heavy weight. More reps equals more potential to keep hitting at max intensity before your play starts to be affected. It has a different purpose than bodybuilder style benching so dont knock it because you care little for a strength style vs an aesthetic style of lifting.
"Widening grip to shorten the range of motion"...that's bogus and not at all impressive imo, to me that belongs in a circus or a magic show or some shit like that
Oh. I didn't realize people only bench press to try to impress you. I thought it was kind of for personal improvement and satisfaction of the individual. Welp. That's that, then. I guess they'll have to learn to live without Lemmetry's approval. It'll be tough, that's for sure.
I just nailed 225 on the flat bench today for 5 reps. Best I ever did was 4 years ago, 225 for 2 with atrocious form. Today was a big leap, now I'm on the road to 315!
Better than I was before. Not as good as I'm going to be. Always improving!
Well handled.
bro 4 years...
4 years? You’re doing something wrong
You got 315 yet
one thing i disagree with is the widening of the grip. i agree widening to shorten the range of motion helps to increase reps, but not everyone should do point fingers on the ring. depending on their should width and leverages of the person, gripping that wide may cause a disadvantage. i agree tho that everyone who is big enough to be doing the 225 lbs for reps should at least grip pinkies on the ring for more reps.
+BryanMcCaffrey10 yea the rings I think he showed specifically for Chris - he has really long arms and is tall.
+BryanMcCaffrey10 I def agree with you, personally I find it more difficult to tuck my elbows in when I'm using a wider grip on the bench, I can tuck my elbows in way easier with a closer grip, and like you said, keeping the pinkies on the ring is a pretty good area for a lot of lifters to try out, that's the grip that I like to use when I'm testing out my max bench.
I totally agree they should have gone over this better, personally I can't bench worth squat in general but I do so much better with a narrower grip, must just be how I'm built but when I have a wide grip it just throws me off completely, either way I still gotta up my bench game a lot.. Having shoulder issues tho so I gotta keep to just dumbbell bench, doesn't hurt at all but barbells like destroy me lol
+BryanMcCaffrey10 Chris is has long arms I get by with my pinkie at the ring and that's my perfect spot so yeah it really depends on the person
+BryanMcCaffrey10 Yea I was like uhh... Not everyone is the same dimensions and not all bars have the same rings. I have a huge wingspan and some bars are even too wide for me to even grip, where some are almost nipple distance apart.
Step 1 for me: bench 225 for 1
+Chris Allen It´s been 2 months now since your comment. How are you doing?
+ferma2294 Not too well...I recently switched to dumbell bench in hopes that it will finally work but it probably wont :/. I plateaued on unorthodox style bench training, got up to 150x21, but lost 10 reps when I added 10 lbs which was really weird, maybe I just had a bad workout that day or something. but i still can't rep 2 plates although I haven't tried since 2 months ago.
Chris Allen Actually, dumbells are harder to stabilize than the bar. You will always be "stronger" in a bar than in dumbells I believe.
Chris try doing pyramid sets. I was stuck at a plateau and switched my sets up. Right now I do 135x20 155x15 185x12 205x10 225x(6-8 depending on fatigue) 245x4 and back down with the same weight and reps ending with 135x20. Give it a shot
Parody can you really maintain reps when working back down if you're that tired?
Honestly i just watch strengthcamp for motivation but i never take advice of videos because different things works for different people
+Marco Munoz If you think this technique won't improve your max rep, ur pretty dumb.
Sooo what you're saying is that what you're doing is the best thing for you compared to everything in these videos? And that what they say is always worse for you then what you already do
+Pettfettt i think he was just saying that in general. Different things do work for different people. For example, my arms are long as shit but i can push a lot more weight with a narrow grip than a wide grip
+Marco Munoz These techniques are universal. They work for everyone.
+Jake H nah, there is no universal truth when it comes to exercising
this didn't work, I was stuck under the bar for 15 minutes
Braven 0425 u ok bro?
You get out yet?
Some say hes still under the bar saying "help me i don goofed up"
ClashingWithDG he's still there till this day
Funniest thread 😂😂
youtube is de-evolving back into regular cable television.
Fuck
+See R Adblock.
It has fully devolved
Summary: Bench like a Powerlifter. You're welcome
Thank you. You saved me 10 mins
+Jacob Wash except dont breath
+Jacob Wash How do I send you the money...or drugs???
You can send me 15K plus tax or you can check out my channel lol Your choice
+Jacob Wash thing is he explains it in the way of powerlifting, yeah, you do want less RoM, but he doesnt know that it accually is better for the body, and makes the risk of injury lower. this guy just explains it poorly.
Tip #11: pull your chest to the bar. This way you can really DOMINATE the 225 bench test. Remember reps are key and form is as unimportant just like hygiene and graduation.
elliott heinz is my favorite natural brand of ketchup
Hahahaha wow
elliott pulse is my fav natty heart rate monitor
+Andrew Welker And so it begins...
Bob Jenkins Beb junkuns y u do dis?
Shut up everybody likes Elliot lol not like Rich Pirahna my favorite natural freshwater fish
i dont understand why people are hating on this video. Never once did they say this is for muscular development, but rather tips on how to press 225 for reps.
tips from some guys that had some sort of success. ain't nobody telling you to implement these tips for your training.
Having done 225 for 28, this seems accurate. I remember also keeping it under constant tension so you don't end up gassing-out. It's easier than you think. Each week push for that one more rep. I started with a set of 9 and then did as many sets as it took to get the volume of 25 reps in that work out. This literally can happen in 3-6 months. I was stuck on 275lbs for the longest time. Then I was watching the NFL combine and 225 for reps came on and then light bulb moment for me... I was like "I know all these guys hitting this 225 for 25 or more are all benching 350 or more. So that made all the difference. Look at the biggest RAW benchers... they all maintain a base weight/rep set that is their little check in to see where they are at.
never heard of holding your breath for multiple reps got to call bs on that one
One good tip that I never thought of was holding my breath for a few reps, I knew mostly everything else. Good video!
+RAPOSAfox Only good if you look for the max rep challenge tho. If you train for muscle breath every rep. All they explained in this video is actually to bench more not really "better" because there are different ways to bench if you look for muscles growth, reps, or strength.
RAPOSAfox zawqzz
if SPOTO says bench with a grip width that feels stronger then that is what u do. I am tricep dominant when I bench 2 inch wider I lose 30 lbs
the reason we pack our shoulders back and down is safety, strength, and forces proper form. NOT to lessen range of motion although it does. widening grip IF it doesn't hurt. holding your breath sounds fun, trane underwater for better results
thanks boys, hitting a new pr of 225 today was amazing
My current bench 1RM is 275lbs and my 225lb bench AMRAP is only 8. Thanks for this awesome video, I'll be sure to incorporate this tips!
for all the haters on here talking smack about the advice...
this is for max reps, aka nfl combine...guys are judged on the amount of reps they do. it increases their draft stock...this is all for competition...
Warm up 135 for reps
205 lbs for 10
225 for 8 x 3
215 for 8
205 til failure
195 til failure
185 til failure
Then I move to other exercises to move the muscle. Incline Dumbbells, dumbbell flies, cables, hammer strength presses to exhaust the muscle.
Amazing how this mike guy looks like he doesnt even lift and can do 405x5!!
This is exactly what I do, except for the warm up. I just do 5's until I reach my actual sets. I've watched so many bench tip videos, this one is definatly a very good one, I would suggest to focus a little more on the leg drive, Chris's legs are not as tight as the rest of his body and are also to narrow and close to him. The position of your legs and hand placement is going to be very different for lifters. Generally a wide grip will be different for the individual depending on the persons shoulder with. Glutes should also be engaged to protect the lower back. Overall this technique will be very effective at increasing your bench, but it does help if you incorporate different bench variations such as a close grip press, spoto press, and pause reps they are very helpfull to increase your bench as well as doing shoulder assistance to keep them healty. great video once again
GOING TO BUY ME SOME PISSENING LIVING FUEL RIGHT NOW FOR MAXIMUM DAILY NUTRIOTION BABY PLEASE FOR SOME MOOO GAINS
Beautiful benching vid. This is how you bench pain free, surgery free for decades. Shoulder bench pressers, keep it up. Your Orthopaedic MD will thank you in his first class plane seat. Baka.
I want to see the babyslayer max deadlift reps!
Tip #1 is a god send. I have a 7’2 wing span and right arm is noticeably longer than my left. In the past I was shamed for relying on this technique. Glad to know there’s other people out here who view this merely as common sense.
I predictsome people hurting themselves using this guys tips
Hurt my back arching it doing bench, it does make it easier because somehow your back get in the exercise but it's not good for you.
+Torie Burch I'm no expert but we were taught not to arch your back. I'm familiar w/ everything else he said. So yeah about your noob comment tho..
*****
Just sharing my experience along w/ what someone else said. But yeah ok.
The arched back is to decrease the range of motion so you can push more weight for more reps. Bodybuilders keep their back flat to fully target their chest and upper body, its not about weight for them its about quality reps for powerlifters its about getting that shit off their chest.
Please stop..
For those of you who are against the arch, it helps keep your shoulders stay healthy, works out your chest more, and helps you lift more weight. If your experiencing back pain you aren't squeezing your glutes. If you do that it locks in your lower back, not allowing it to bend. I use to bench flat and I had very bad shoulder pains and bad mobility, then I incorporated the arch and over head press and it worked wonders. The key to bigger bench press is to save your shoulders and frequency.
A 4X3 with 1 minute in between doesn't seem like enough time to recover
exactly
+Haaris Majid Training actually it's good. Depending on your purpose for lifting. Power lifters push the limits to grow stronger. Pretty builders lift to look prettier with hardly any effort. :)
I did a 5x3 (45 sec rest) set on bench today (close grip) followed by max reps at every 10lbs less than my 3 rep max until just the bar (call it burn out or whatever). Plenty of time to recover, obviously, or I wouldn't have been able to take my 3rep max to failure every set (meaning all but the last and first set I did 4 reps) :)
+Ninjaximus that isn't lifting for power your lifting for strength and hypertrophy
Tim Crespy that's what power lifting is numb nuts :D
Power is force x velocity, strength is force exterted, I have a degree in this shit I know what I'm talking about.
all of y'all saying, "you lost me at lower the ROM", or "it should be for form". this is for a contest, in a contest you should try to win in any way that's not cheating, just because they do all this"cheating", doesn't mean they recommend it for actual training, its just for a contest, not for form
Tl;dw Be strong enough to lift 225 for reps, then lift 225 for reps.
Thanks Fellas!!! You have no idea how much you've helped me with my Bench Press.
Just recently found your videos, I have a few comments. Your "expert" on benching gave a video of him flaring his elbows and tap and going 405, which is somewhat impressive, but that isn't proper form on the bench either, but being able to bench a lot is not a creditable credential to be an expert on the lift. Just because he is able to do a lot of weight does not make him an expert on the lift itself. Also, perhaps you could list some credentials or creditable sources of the explanation of these "experts". They repeatedly said, and I'm paraphrasing here, "become stronger to perform more reps with 225" that is pretty common sense isn't it? I think there are a lot of more channels who would teach with actual backed creditable research, meaning I do not think you deserve as much subscribers as you do. Mr. Thrall or Mr. Candito explain more in depth with creditable mechanics. I honestly do not care if internet users think ill of my opinions.
so the secret keys to this event are: do the thing right, be strong, and don't get tired.
stellar advice here.
I miss the days when Elliot produced videos bc he had something to say. now they seem to just crank them out for advertising.
hahahah people commenting thinking this is how to train forever when it's just for the Strength Camp Challenge 😂😂
Grip width tends to depend on the person. One person could be very strong with a wide grip, another could be very strong with a close grip.
All these tips are just do make you lift less than it looks like you actually are. What I learned today: Bench press form isn't about correct posture, its about cheating.
Very articulate and informative. Thanks to the coaches.
This video reminds me of the Russian exorcist girl on Dana Linn Bailey's video benching with such an arched back she was doing 1/6th of a rep. Don't be scared to increase your range of motion, that's how you're going to become the strongest version of yourself. It's like the guys who half rep pullups instead of going to a dead hang and think they're doing full reps.
Where exactly are they arching like that? I see very small arches here.
+Ian Davison all they do is make it easier but i would rather take the difficult and long path in order to increase strength. I will never round my back nor will i shorten the range of motion. This method is more like a cheating bench.
I'll repeat: I simply do not see big arches in this video. That is all.
One more thing. I don't take a big arch because I'm an inflexible fuck, so I can't. But I bust ass to improve my bench technique and strength, and so does every other aspiring champion, regardless of whether he or she arches a lot, a little, or barely at all. Cutting down range of motion a bit is NOT the easy path, trust me. Be careful with your word choices, please. Suggesting that arching a bit to ensure shoulder safety and a long career is a little disrespectful. Alright. 'Bout to watch the Warriors whoop Cle again
Ian Davison FIrst of all, I could barely make out your ramblings. Secondly, "a bit"? Did you even watch the video? She barely does a rep. The bar literally travels around 6 inches.
This confirms a lot of stuff I changed this time at the gym.
I struggled by increasing weight by doing 5 reps for sets at max weight.
I think I maxed at 205lbs last year, this year I'm doing 235lbs x 8 and it was by changing form, pushing my shoulder back and widening my grip. I do 5-6 sets and lower weight.
I think my max at 1 rep is 265 lbs. but when I lower my weight by 10 lbs I can do more and more reps obviously.
I've always heard that holding your breath while lifting is really dangerous?
Not staying tight on a lift is way more dangerous, that is what holding you're breath does it keeps you tight.
when deadlifting and sometimes on other exercises it's quite common to hold breath to keep core tight, just don't overdo it and breath if you feel dizzy
Only if you pass out from lack of oxygen lol
+Austin Howell
You should generally breathe in and breathe out with each rep, at least if you're doing more than one.
When working at your maximum, it's amazing how fast your body uses up your oxygen reserves, and if you don't breathe, you'll get dizzy and not perform at your best.
hv been ur follower since 3 years n u never fail..
u rock Eliott
225 is what I lift on a daily basis man. 315 max rep
+Julien Prégent i lift 420 max rep and 315 on daily basis.
+Incognito lol I lift 420 on daily basis 530 with sling
I'd like to see these guys do a tips video for squats
5:37 ........wait what
honestly...I have been training for few years now and always wondered how exactly each exercises effect my muscles in details and how I should take control my body if I want to shape it..Elliot videos are great and very useful insights the elliot sciences have made clear to me in a simple way. Some stuffs are debatable however your arguments are constructive and intellectually well said...
Bless keep it up bro
its not "How to Dominate", its "How to Cheat"
I know right
This is an officially approved technique in powerlifting competitions. It's literally the opposite of cheating.
you are correct.. I sad thinking the same thing... I think the rep challenge should make people have their knees up so their back are straight flush to the bench.. Now that's real power
Jesus Christ this is not for muscular development it's a well-know test in the NFL combine and is meant to test endurance. This is also a legitimate technique in powerlifting which is all about moving fucktons of weight not body building lmao. I feel like you people making these types of comments didn't listen to the first 30 seconds of the fucking video.
I agree with the comment. I am a bit disappointed in this video. This bench technique is for weak men trying to appear strong. Please don't attempt to say anything about my strength or education. I hold 5 different degrees in the sciences and can bench over 500 lbs and weigh 225 lbs. and I warm up with 20 reps of 225
These is so much into bench pressing you need to know this video is pretty useful :3
how to work everything accept chest while benching
Great advices (I say it like Arnold). Seriously, good stuff. My best was 315x8 which got me 225 for 20-22 reps.
I don't know about you but wider grip makes for less reps because it fucking heavier that way..
it uses more chest than triceps. For me, my chest is way stronger than my little triceps so I can do more weight.
I can do wide more
I always had a problem trying to increase my bench with a max effort day and a rep day. I think it's due to the fact that you (me anyway) really can't add in too many, if any, other chest movements. The more work you do doing dips or flyes or whatever, the longer it takes to recover. So if anyone is going to try this it would probably be wise to concentrate just on the benching. Just my opinion
i just dont know why i find it hard to listen to someone teaching when they themselves doesn't look fit at all.
+balamb11
Doesnt matter how the fuck you look. We all can't look like bodybuilders, its a stupid body ideal created by the fitness industry. If you have the knowledge thats all that really matters.
Rusty Blade yes it does, if you want to go have your skin checked by a dermatologist would you prefer someone whos skin looks awful? in this instance he doesn't need to look perfect but with his body like that, come on, like what people say, practice what you preach. For him to teach and his body doesnt coincide with what he does there must be something wrong.
But he's teaching you how to bench heavier, not how to look good on the beach, if thats your goal then go to another video about how to look good on the beach, you don't need to look like a fitness model to bench heavy.
And if you like watching dudes with six pack in the first place, then.... well, not judging of course, but you might be on the wrong channel all together, mate
the whole point is, it would have been more believable if he look good/fit. Like in the cosmetics, i don't think big companies would like their products be endorsed by not a good looking individual right
Yeah....... But thats still not the point of this video.
wider grip harder on the shoulders trust me if you have a bad shoulder and dont know it ,you will find out soon as you try to bench with a wide grip
Why is this out of shape dude giving advices?
Better question: Why does that "out of shape dude" bench probably twice what you bench?
Because how in shape you look actually has fairly little to do with how in shape you actually are. And neither has any relevance at all to how much a person KNOWS. But i agree with the other guy, i bet he benches double what your lifetime best is :)
powerlifting isnt about "looks"..js
*Ziv:* Because it boosts his self-esteem by talking down to impressionable young men and boys, and because it makes him a considerable amount of money of course! But is he qualified to do so? No, of course not!
Daniel Smith Fatal powerlifting injuries? What on Earth are you talking about? lol
Please tell us how to get strong and fit without "cutting corners," oh wise and powerful 115-pound teenager...
thank you. I will b hitting you up when I get my company going.
Do these "experts" even bench brah
+I just came here to read the comments If you watched the video, you would see one of the experts benching 5 reps of 405 pounds lmao.
nah daw
+CollideConquerGaming actually it's 185 lbs. 7:05
+Ninjaximus beginning of the video...
Ray A oh sorry, it went by so fast I skipped it getting to the actual "instructional" part.
Elliot you still out here doing it boy ! Been subscribed for a while
other than for reps, how does it benefit ones body?
Hypertrophy
it really dosnt
Nothing, really. Just for the competition
+Facundo Chiquello not only does it not benefit the body, but benching like this for long periods of time will open your shoulders for a lot of potential injuries...
+john panoulias no, this angle is actually the best for your shoulders. The arch in your back prevents your elbows from going back too far, which is the weakest place for your shoulder cluster. The elbows in at a 45 degree angle places far less stress on the rotator cuff than spreading your elbows wide. Do you just not know any human anatomy? Or did you just decide to comment for no reason?
idk why all the hate. The guy benched 405 for 5 reps in the past, he might be out of shape now but he went through the experience of reaching those godly numbers.... The knowledge has never left him and after all, the whole video is about bench
I don't do any of this shit
Keep my back flat feet flat and all I dominate 225,235,365 by NOT doing any of this 😂
My friend who is a former body builder and is a personal trainer has never told me my form was wrong and certainly not told me this was good..
Everyone on here saying they hate when people arch their backs on the bench, bench 205 1RM. Learn proper form (ie arched back, shoulders pinned, abs engaged) and you might get strong 1 day. Same type of people that think smith machine squats or high reps/low weight is sufficient for muscle growth.
I'm not even listening to these clowns. I do bench the way I like to do it. Flatter back, normal grip, and without my shoulders are scrunched up. I see it as cheating your way through the lifts when you do it like these guys tell you
+Dope Unicorn by cheating he means it's not you lifting more weight, it's the angle and technique that is lifting more.
^lol
Why watch a video such as this one if you're not looking to expand your knowledge of training? Maybe it's not knowledge you seek but validation. Understandable.
+Peyton Buxton You're not utilizing your full chest during the exercise. You're using more of your front delts and triceps if you do it that way. It's not cheating for a reason.
Yeah dude, seriously, you're gonna fuck your shit up benching the way you do. You're a young man, but your shoulder joints and RC muscles ain't gonna play ball with you forever. You gotta give them some slack. Retract your scapulae and take a small to moderate arch. Trust me dude. You don't want to be one of those guys who's 27 years old telling his bros war stories about how "I used to bench until I fucked my shoulders up."
Hitting this today and aiming for a dozen so this is genuinely damn helpful!
Shit advice :P
Decrease range of motion 'cause reps :P
As soon as he said "hold your breath" I closed the video down immediately
You're supposed to hold your breath to keep your core tight and your body solid. Do you even squat? There is no way you can let go of your breath while moving heavy weights. You lose stability.
No offense, but what's the point of all this, when you look like an average person...they don't even look like they lift.
STRENGTH camp. Not AESTHETIC camp. Different goals for different people. Football players and powerlifters don't need 6 packs.
+Mike Fu Build strength first then build aesthetics.
They're power lifters...not bodybuilders.
They look well above average. Dafuq you talking about?
+Mike Fu
A 210 pound guy benches 225 pounds 31 times?! I would listen to their tips about technique to increase reps or increase max.
Great Information. This video taught me a lot
Dang, that warmup would kick my ass. I wouldn't be able to get 1 rep of 225 if I did this warmup
Bringing my hands closer together and do a more narrow grip makes my bench stronger. It's not a super close tricep bench but my hands are slightly outside shoulder with apart. Too wide and my shoulders feel like they're gonna rip out of their sockets. It also makes it hard to arch my back properly for some reason.
It's better to hold your breath during the motion and take small breath with your stomac when the bar is up, for each rep; otherwise, you lose time stopping to you take your breath.
man, I used to holding breath when do reps. That was a fuck up time. When i finish the 3rd reps of deadlift, i cant see anything, i thought i was blind and suddenly i passed out. After about a minute, i awake and im fine. I dont holding breath anymore while do reps. I dont think if it works for everybody.
Warm-up to a few sets with 265 . 225 will feel much lighter.
One of the better videos. Thanks for the tips!
As someone who has gotten surgery to repair a hernia, I highly recommend you don't lift with your ego and breathe as your perform each rep. Take strength progression slowly!
Everyone hear complaining about the bench press, when I think one of the worst exercise they picked is the clean and jerk, you need technique or you have to be stupidly strong (with no technique) to prevent an injury. One of the last video where they show people doing clean and jerks was horrible (I'm not including the new girl, that practice Olympic lifting)
good info. only beef is i personally am not a fan of lifting my back, i like to keep it right on the bench and feet more ouwards. i want alll str to come from the chest and tris.
Not in any competition but hell ya I'll hit this up
Love this channel and Chris is my favorite dude from cb good stuff fellas
If you're not even going to touch the 110-125% range of your volume weight (for simple math, say you're trying to bench 100 pounds as many times as possible, warming up to 110-125 pounds) you're never going to be as primed as possible for a big volume lift
Shouldn't grip width be dependent upon the individual's personal anatomy? For example, a shorter limbed individual gripping with the same width as Chris would most likely experience some shoulder pain; it would load a ton of weight on the anterior delts. Idk, just my 2 cents
Tip #1 about grip width is wrong completely. Yes, a wide grip means less ROM but it is more work on the Pecs and less involvement from the Triceps which, for almost everybody alive, means less strength is produced and thus less reps possible. Go with the grip that turns it into a reverse Push-Up and you will press the most weight for the most reps in the easiest fashion.
+Ima WreckU Naw man, I am a powerlifter. You are stronger with a wider grip. But hey, do not take my word for it, take it from my man Eric Spoto. The best raw bencher around right now
If you brought your grip in a bit and got the arch a bit higher you would press more. Would take a few weeks of "getting used to it" but it is just more efficient this way since it incorporates more power from the assisting muscle groups.
And he would push more with a close grip. Pretty sure you're just an uneducated troll, and doubly sure that you don't lift since you obviously do not know what you're talking about.
I would not recommend someone to use the widest allowed grip without a really good arch, I myself has a crazy arch so maximum width works for me, but wide grip is slower of the chest, so someone with long arms and no arch should imo go with a closed grip than that
Yo elliot,
the advice presented is commonly known. I do like book coaching and if u don't look the part don't play the roll.
take a bombs 1 week before. went from 15 with 225 to 40 reps anadrol guys it works
A couple of HUGE Errors Here: Any legit rep competition I've see, requires that feet must be "FLAT" on the floor...not arching your feet, only on the balls of your feet....Also, they require your back to be "FLAT" on the bench as well....No Arching your back as this demonstrates. To be honest...the guys I've seen that totally eat up the reps, as in getting 40-50 reps at 225lbs....did not use a "wide grip"....most go no wider than shoulder width, or only slightly wider....If you constantly benched heavy weight with a "wide grip," you're just a rotator cuff tear waiting to happen.
if you want to get stronger just drop the weight n increase your reps. you will build strength
This isn't a tutorial on how to build strength, it's how to get max reps with a heavy weight. If you want to build muscle do full extensions.
I know this is just for ego lifting, but I'd never bench with wide grip...with shoulder width grip you work both your arms and chest like the bench is meant to, it's a compound exercise afterall...you also get way more squeeze at the end of your reps.
this isn't for ego lifting, this is an NFL combine test meant to gauge muscular endurance. 95% of guys going into the combine can hit 315+ on bench, but to NFL coaches, what matters is how long they can keep applying force to a reasonably heavy weight. More reps equals more potential to keep hitting at max intensity before your play starts to be affected. It has a different purpose than bodybuilder style benching so dont knock it because you care little for a strength style vs an aesthetic style of lifting.
Ego lifting. That expression makes me lol every time. Wanting to bench big weight is egotistical but wanting a swole chest isn't. Got it.
Strength can be an aesthetic though. Aesthetics are completely subjective.
"Widening grip to shorten the range of motion"...that's bogus and not at all impressive imo, to me that belongs in a circus or a magic show or some shit like that
Oh. I didn't realize people only bench press to try to impress you. I thought it was kind of for personal improvement and satisfaction of the individual. Welp. That's that, then. I guess they'll have to learn to live without Lemmetry's approval. It'll be tough, that's for sure.
Great tutorial thanks
thanks hit a pr of 225 at 16 years old
You got your rhythm and your stroke... and you should be practicing those.
basically benching like a powerlifter sweet...even tho I go a little wider on my grip, which works for me
This was a fantastic video.
thank you so much guys. going to try this out today.
Thanks Mike. Great advice.
Im 200lbs and can get it 25 reps . Looking to double that in a few months as Im going to put on 10-20 pounds.
maximum nutrition! nutrition to the MAX!
Remember to take fish oil and protein more than once a day. And don't forget your creative
So doing a 1 rep max will help us bench press heavier weights? It's because I never do 1 rep max. Please let me know. Thanks!
This is just how to bench basics. wish we got some more advanced tips
ALL THE BEST & GOD BLESS...PROVERBS 16:3&9
Here for 185 bench press for linemen comp