Spoto Press is a great bodybuilding move too, for me. Bench is one of those exercises where the best accessory is “Yes” 😂, since it relies on being jacked the most, like you said
Solid video, the overloading portion with the slingshot alone is what helped me go above and beyond 225 during the beginning of quarantine. I was still new to lifting and could barely throw up 205. Within that same month I did overload training with a slingshot and resistance bands and I went from 205 to 241. The back is also very important for the stability portion of the lift just like Sam said. Listen to this video and your bench will surely shoot up as long as you do the exercises, have the right nutrition, and stay injury free!!
Your explanations Sam are amazing. You have been my go to for learning and have helped me so much to understand different things regarding training. Keep up with the great videos! Thank you so much eliteFts. I appreciate you guys
What a neat video for my birthday... thank you, lol. Overload is the biggest thing for me out of all these. Getting comfortable holding bigger weights helped me a lot to progress.
What has helped me is explosive close grip bench pressing. Really putting the fast twitch muscles to work. Also, changing from a wide grip to closer grip bench really helped me bring up my numbers. At the end, it’s really relative to the lifter. What helps someone might not help the other person .
Good video man , great tips, for sure using many pressing variations and moving a heavier weight than you use to in a way that you can handle it (using suite/spotter to help/partial range of motion etc)
Paused larsen press and banded close grip press are the two variations i use. Paused larsen blows up the pecs, close grip trains you to power through the lockout
Can you guys make a video on keeping back tightness, particularly traps. Weather people have a scapula weakness/unawareness or not having a cue, I’d like to see what you guys say.
I’ve noticed this too I got in a little car crash and stopped going to the gym for about 2 months and at that time I was benching 185 at 176 bw which was amazing because it was my first time at a gym once I got back from those off months I kinda had to start over I’m back up at 155 but what is making me push those numbers up every week was seated dips for my lower chest and working on my triceps a lot I noticed I feel weaker on the Arms more than my chest and if your arms can’t pick up the weight then your chest isn’t gonna perform at the level it needs to.
My bench at the moment is okay,nothing special. Id say roughly 300lbs give or take.I've only done flat bench twice but this is after nearly 3 months of zero training. My triceps are going to need alot of work.For me a Spoto Press is very close to a paused bench press.Tonight im doing the power movements/accessories for triceps and some biceps.Close grip bench presses,flat skullcrushers with the ez curl bar,JM Presses etc. Im never going to be the best bencher but my best was 4 plates and im trying to slowly work my way up to that again.
As a layman, I still can't wrap my mind around how a reverse band bench does anything different from a regular band bench. Both are designed to add more weight at the top but less at the bottom (one would think).
Reverse band gives assistance in stabilizing since the band is pulling the bar upwards and thus works great for overloading a movement to get used to handling a heavy weight. Standard bands can decrease stabilization since the band is pulling against your bar path instead of with it and is more useful to work on lockout strength. All being my personal opinion on how they each work best for me.
@Jamoke Anderson my favorite use of reverse bands is about 3 weeks out from a powerlifting meet to give a big overload and get used to having a really heavy weight in my hands or on my back. When you end up in the meet the weights are all less than you've already felt so it's easy.
I have a ton of power off the chest but once its off the chest is where it slows down a lot. If I could be equally strong I think it would add 20-25lbs to my bench. Is that normally to have weaker arms than chest?
@@russellmuscle7434 yeah I used to have strong triceps but they just keep getting weaker. I’ve started to do pin presses right at my sticking point and starting to add more triceps and now single arm extensions because I have an injured left hand which makes it significantly weaker. Haven’t seen a difference yet tho and my triceps continue to decline for some reason
I’d say leverages>bodyweight. I’ve seen people that are pretty big not bench as much as someone who has different leverages. Which usually means shorter arms, wide shoulders, and barrel chested. A lot of this is just genetics.
Great, expert , FREE advice for improving your bench. You, or someone, needs to show this to the massive iron meathead who has a $ pinned to every bit of regurgitated recycled bro crap he spews out. That said, Thank you for all the help that you and Dave provide on this channel- it's a real gift !
I have a question for you guys. I'm 31, I've been lifting since I was 13. I find my biggest obstacle from getting a bigger bench is just pain. Shoulders, elbows, maybe even wrists. But when I get a few beers in me my strength skyrockets. I no longer feel pain, my body feels like butter and I can press a good 40-50 pounds more than what I could do on a normal day. What gives? Am I just washed up and too fucked up to function properly?
You could try kratom pre workout as well, seems to give me a boost and helps my joints. Just a thought, I'm 30 and been lifting just as long so I can relate
Don’t advise drinking and lifting 😂 but alcohol is a suppressant and can reduce pain. You also have 18 years of training under your belt- I would guess you could benefit from some targets mobility. If all three joints hurt, I’d start with mid-back rotation and then shoulder internal/external rotation. Likely a pec and or lat stretch would help
Good shoulder stretches helped virtually eliminate my shoulder pain. Focus on internal rotation (hand behind lower back) and sleeper stretch. Do them everyday and the pain will go away. I’m 47 and my shoulders feel great
I don't care what you can bench and nobody i know does either. It's honestly just for benching. Show me your deadlift, squat and press. That's the impressive stuff.
"Everybody wants to bench,,,,,," But the women aren't looking at the run of the mill 500 lb bencher. Their eyeing the 800+ lb Deadlifter. The "Man" of the 2...........
i do not know what to think. something i think is ok. i do not know. i am 43. i thik i am strong. in my country is nearly imposible to get steroids, test, peds. black market ok. but beside that. i startet to train, wery sympl stiyle. only big compaund exercises. and i am happy. ewerybody does this barbels, this smaller weight on this short stick. i did this, it was not any of help. the i did normal benc tan incline banch and was nothing wery special. i do now only normal bench press for chest nothing ellse. and i am fine. i do simpl of simpl method. basic method. when i can lift 10 times easy, i go up for some kg. simpl. and it is perfect. it is hard. a watch this guys i know they take something i do not know what i do not care, i do not hawe money anyway. so they do this 100 and 100 diferent exercises for chest. on bench on inlcile revers inlcine barbel, cross cabels, a lot. and they are not wery strong. they can lift something but nothing wery crazy. i listen only to jason blaha, i started to train like that and it is perfect. i like it. i do not take anything, no protein. i eat normal what my wife priper for kids to. normal. a feel ok, great, strong. why i need this 10000 diferent exercises. i do not get it. jason sad, do copmaund exercises, 3x a week. i do that. i am strong. i look good. i do not use no machines. we hawe no fancy machines like u probebly. i only use bar. but at list u look hunest person to me. mybe u could gewe me some advice about full body training. thanks. god bless you
@@BeaterCar I said it's overrated, not that it WON'T cause hypertrophy. Barbell bench is the single worst exercise when it comes to injury, either from a common lack of flexibility, or a mechanical disadvantage. Either way, it's flat out stupid to do it outside of ego, or for a bench press specific sport, like powerlifting.
Spoto Press is a great bodybuilding move too, for me. Bench is one of those exercises where the best accessory is “Yes” 😂, since it relies on being jacked the most, like you said
Trying larsens next week
@@Bubz_Anonymous go for it bro
@@Bubz_Anonymous did close grip larsens earlier in the week as accessory for like 15 reps a set, crazy tricep pump
@@BaldOmniMan you the man brotha I will
@@BoxxOFFICIAL i bet them triceps looking juicy
Solid video, the overloading portion with the slingshot alone is what helped me go above and beyond 225 during the beginning of quarantine.
I was still new to lifting and could barely throw up 205. Within that same month I did overload training with a slingshot and resistance bands and I went from 205 to 241.
The back is also very important for the stability portion of the lift just like Sam said. Listen to this video and your bench will surely shoot up as long as you do the exercises, have the right nutrition, and stay injury free!!
Your explanations Sam are amazing. You have been my go to for learning and have helped me so much to understand different things regarding training. Keep up with the great videos! Thank you so much eliteFts. I appreciate you guys
Glad I could help!
What a neat video for my birthday... thank you, lol.
Overload is the biggest thing for me out of all these. Getting comfortable holding bigger weights helped me a lot to progress.
What has helped me is explosive close grip bench pressing. Really putting the fast twitch muscles to work. Also, changing from a wide grip to closer grip bench really helped me bring up my numbers. At the end, it’s really relative to the lifter. What helps someone might not help the other person .
Props for the text book regurgitating, where's the "time under tension" (experience)
My go-tos;
Floor press, 2board banded CGBP, steep incline
The lats push the weight on the bench press IF your elbows stay at 45° or less
Good video man , great tips, for sure using many pressing variations and moving a heavier weight than you use to in a way that you can handle it (using suite/spotter to help/partial range of motion etc)
Spoto press, floor press, band work..... these are what I use ALL THE TIME
Great stuff! I have my first powerlifting meet in a few months and my bench is by far....well its just trash. So I appreciate the tips!
You got this!
Thanks Sam!
Paused larsen press and banded close grip press are the two variations i use. Paused larsen blows up the pecs, close grip trains you to power through the lockout
how much hypertrophy do you lose when starting the new strength block?
More cool advice from an awesome guy, Coach Brown !
Can you guys make a video on keeping back tightness, particularly traps. Weather people have a scapula weakness/unawareness or not having a cue, I’d like to see what you guys say.
Impress your friends! Yes!!!💪🏼👍🏼
Nice format this Sam, awesome stuff 👍🏾
I’ve noticed this too I got in a little car crash and stopped going to the gym for about 2 months and at that time I was benching 185 at 176 bw which was amazing because it was my first time at a gym once I got back from those off months I kinda had to start over I’m back up at 155 but what is making me push those numbers up every week was seated dips for my lower chest and working on my triceps a lot I noticed I feel weaker on the Arms more than my chest and if your arms can’t pick up the weight then your chest isn’t gonna perform at the level it needs to.
My bench at the moment is okay,nothing special. Id say roughly 300lbs give or take.I've only done flat bench twice but this is after nearly 3 months of zero training. My triceps are going to need alot of work.For me a Spoto Press is very close to a paused bench press.Tonight im doing the power movements/accessories for triceps and some biceps.Close grip bench presses,flat skullcrushers with the ez curl bar,JM Presses etc. Im never going to be the best bencher but my best was 4 plates and im trying to slowly work my way up to that again.
Is there a way to fix wrist bending backwards while bench pressing ..I tried everything but can’t figure out how to fix it ?
Tight wrist wraps will eliminate that
any tips for High reps PB ? like 220lbs BENCH for the most reps
Yes sir!
As a layman, I still can't wrap my mind around how a reverse band bench does anything different from a regular band bench. Both are designed to add more weight at the top but less at the bottom (one would think).
Reverse band gives assistance in stabilizing since the band is pulling the bar upwards and thus works great for overloading a movement to get used to handling a heavy weight. Standard bands can decrease stabilization since the band is pulling against your bar path instead of with it and is more useful to work on lockout strength. All being my personal opinion on how they each work best for me.
@@devonsmith4764 that makes sense.
@Jamoke Anderson my favorite use of reverse bands is about 3 weeks out from a powerlifting meet to give a big overload and get used to having a really heavy weight in my hands or on my back. When you end up in the meet the weights are all less than you've already felt so it's easy.
@@devonsmith4764 do you think a slingshot would be a close substitute?
@Jamoke Anderson slingshot definitely works as an overload I just really like the smoothness on the tendons using bands for my overloads
This is great info, but what if I need to decrease my bench? You never put out stuff about that
"Find people to train with..." I don't like people LOL
When will you have more shoulder savers to buy on uk website particularly the red ones
No clear answer on this one. Supply chain issues tend to keep coming up
Variation/frequency helped my bench the most. Twice a week works but 3 or 4 times a week is cheddar cheese
Yep switching between close grip, incline, regular grip helps me. You're exactly right
I do feel like as soon as I did seal rows regularly my bench became more comfortable and smooth
Tips on wrist pain? When i overload for bench my wrist hurt. Yes i know how to grip for bench. I'm sure people will say that
I have a ton of power off the chest but once its off the chest is where it slows down a lot. If I could be equally strong I think it would add 20-25lbs to my bench. Is that normally to have weaker arms than chest?
Off the chest becomes all triceps. Heavy floor presses with dumbbells will solve that problem quickly
@@russellmuscle7434 yeah I used to have strong triceps but they just keep getting weaker. I’ve started to do pin presses right at my sticking point and starting to add more triceps and now single arm extensions because I have an injured left hand which makes it significantly weaker. Haven’t seen a difference yet tho and my triceps continue to decline for some reason
It’s funny basically every heavy compound lift helps every other compound lift a good bit 👍
Bodyweight and androgens have a huge impact on the bench more so than any other exercise in my opinion.
I’d say leverages>bodyweight. I’ve seen people that are pretty big not bench as much as someone who has different leverages. Which usually means shorter arms, wide shoulders, and barrel chested. A lot of this is just genetics.
Great, expert , FREE advice for improving your bench. You, or someone, needs to show this to the massive iron meathead who has a $ pinned to every bit of regurgitated recycled bro crap he spews out. That said, Thank you for all the help that you and Dave provide on this channel- it's a real gift !
I have a question for you guys. I'm 31, I've been lifting since I was 13. I find my biggest obstacle from getting a bigger bench is just pain. Shoulders, elbows, maybe even wrists. But when I get a few beers in me my strength skyrockets. I no longer feel pain, my body feels like butter and I can press a good 40-50 pounds more than what I could do on a normal day. What gives? Am I just washed up and too fucked up to function properly?
You could try kratom pre workout as well, seems to give me a boost and helps my joints. Just a thought, I'm 30 and been lifting just as long so I can relate
Don’t advise drinking and lifting 😂 but alcohol is a suppressant and can reduce pain.
You also have 18 years of training under your belt- I would guess you could benefit from some targets mobility. If all three joints hurt, I’d start with mid-back rotation and then shoulder internal/external rotation. Likely a pec and or lat stretch would help
@@nicknormando4220
I find that helps too.
Good shoulder stretches helped virtually eliminate my shoulder pain. Focus on internal rotation (hand behind lower back) and sleeper stretch. Do them everyday and the pain will go away. I’m 47 and my shoulders feel great
let dave know ill be his training partner
I don't care what you can bench and nobody i know does either. It's honestly just for benching. Show me your deadlift, squat and press. That's the impressive stuff.
Like number 1
"Everybody wants to bench,,,,,,"
But the women aren't looking at the run of the mill 500 lb bencher. Their eyeing the 800+ lb Deadlifter. The "Man" of the 2...........
B R?! Someone's been playing too much Halo x)
1. Pause reps.
Wait?! Is Sam a fellow ginger?
I got the irish beard gene going
@@eliteftsofficial #gingerbeard
i do not know what to think. something i think is ok. i do not know. i am 43. i thik i am strong. in my country is nearly imposible to get steroids, test, peds. black market ok. but beside that. i startet to train, wery sympl stiyle. only big compaund exercises. and i am happy. ewerybody does this barbels, this smaller weight on this short stick. i did this, it was not any of help. the i did normal benc tan incline banch and was nothing wery special. i do now only normal bench press for chest nothing ellse. and i am fine. i do simpl of simpl method. basic method. when i can lift 10 times easy, i go up for some kg. simpl. and it is perfect. it is hard. a watch this guys i know they take something i do not know what i do not care, i do not hawe money anyway. so they do this 100 and 100 diferent exercises for chest. on bench on inlcile revers inlcine barbel, cross cabels, a lot. and they are not wery strong. they can lift something but nothing wery crazy. i listen only to jason blaha, i started to train like that and it is perfect. i like it. i do not take anything, no protein. i eat normal what my wife priper for kids to. normal. a feel ok, great, strong. why i need this 10000 diferent exercises. i do not get it. jason sad, do copmaund exercises, 3x a week. i do that. i am strong. i look good. i do not use no machines. we hawe no fancy machines like u probebly. i only use bar. but at list u look hunest person to me. mybe u could gewe me some advice about full body training. thanks. god bless you
1st tip, really start pushing the needle lol
I think barbell bench is completely overrated and not worth doing for hypertrophy.
We agree with you. That is why we mentioned dumbbells and have a video that says that very thing!
That's not what the data and anecdotal evidence says but you can believe what you what to believe
@@BeaterCar I said it's overrated, not that it WON'T cause hypertrophy. Barbell bench is the single worst exercise when it comes to injury, either from a common lack of flexibility, or a mechanical disadvantage. Either way, it's flat out stupid to do it outside of ego, or for a bench press specific sport, like powerlifting.
Different things work for different people. Different leverages, different shoulder structure, etc. This is true with all exercises/body parts.
@@wigletron2846 But the level of risk is different for each exercise, bench press being one of the highest.