How to RAPIDLY Increase your BENCHPRESS
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- เผยแพร่เมื่อ 18 พ.ค. 2024
- Hey guys! I hope you enjoyed the video! These techniques have been incredibly effective for my friends and me in rapidly improving our bench press. I'm confident they can do the same for you! GOOD LUCK!
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I am 9 months old, benching 565 lbs. Thank you for the great advice!
That's the amount I use for my Lateral Raises. Congrats though. We all start somewhere 🎉
Dude that's nothing, i finger-curl 660
I'm 335 lbs old and I can bench 6 years!
Aha I'm in the womb and can squat my mother for 50 reps keep trying buddy 🎉
Dude that's amazing! it took me till I was 11 months old to get to that weight.. Ig it's just genetic diff :(
this guy is underrated-150 pounds and benching 315😮
Especially at his age. That's crazy. Most teens can't even bench their bodyweight for 1 rep.
@@Youngstownnobs true i only hit bw bench after almost 7 months of lifting, 2x bw at his age is insane he might be one of the only natty people to ever hit a 2.5x or maybe even 3x bw bench
@@dprnick Theres a lot of natties who have done 2.5 but 3 is quite something.
I did 315 at 17 135bw… granted i lifted my butt off the bench… and now im at 365 at 18 150bw
hes got 300k subs at 16, hes not underrated at all
Last year I didn’t even was able to think about hitting 135,now last week I finally benched 225 1RM. Since I started taking nutrition seriously my bench just went up. Thanks for the advice bro .
Do you cook and make your own food, what do you eat and how much? Also is it cost effective? Thanks
@@hellobye5952 Eat a lot of meat, chicken is cheap, if not meat then eggs, milks got a lot of protein but also a lot of fat but still very good, canned tuna is rlly good too id say 8/10
Also get legumes. Ppl forget beans got proteins
10 months on bench so far, and the first thing I see is that gains are erratic. Long pauses, and explosive phases. So we like to think we are in control and did that or that and bam bench went up, when the cause is really never known.
You have to have protein to gain mass when you are a tiny, skinny person. I am 260 lbs and would like to lose another 20. Down 15 so far over the past year. Started gym early last year at 272 lbs. But if you are big, it is the exercise to wake up your muscles should be the focus. That and creatine monohydrate and magnesium and potassium to stop cramps in the legs from working out. Was in long pause over winter, who knows why. Blah, blah. Went for 185 first of this year, last week did 195. Slammed that so hard said that was not enough, did 200 yesterday. That went smoothly up, no oh gawd will I make it, so got a spotter and hit 205. First of the year, could not lift 205, got stuck at the bottom and had to dump the weights off. That was from accidently totallinmg the wt load wrong. Was trying for 190.
Thanks to you, my seven year old sister is now a international powerlifter, godspeed brother!
Is this guy super skinny or what wtf
Benching 315 pounds at 150 pound body weight at 16! Is crazy. People call me strong and I bench 250 at the same body weight at 16 but 315 seems unimaginable to me at this body weight rn.
re-started out my gym stuff in august, restarting my bench @ 65lbs, due to sickness and time away from home. Ive managed to work up to a 165 pr and 145 workout weight. Goal is to hit 225 by the time i graduate in may, hope this vid helps!!! Ive also lost around 31 lbs since september, and plan on losing another 30 or so by may!
Hope all goes well for you!
Keep after it henryisabeast!
When losing that much weight you will probably be seeing a decrease in your bench weight. Good luck though! Stay ambitious!
I hit 185 when I graduated at 140 bw when I was in weightlifting class. All I wanted was a 165 bench. I’m very skinny and my bench was always a weak point and now it’s a strong point. Don’t lose sight and you’ll get it ❤️
Bro I’m weak I stopped lifting since last year and when I came back I can only do 70-75
Thank you for this video, seriously a blessing, I have plateau'd for 4 months while in the past I could go up about 10lbs a month. I really hope that after my deload week I can use this video to break through it. Love ya!
please update me on your progress
im going back to the gym in a few days and im doing this
at what bench weight did u hit a plateu? im currently at 295 and its been like that for a while
How much Kung pao chicken do I have to eat to get a physique like him?
@@jonesjermaine4387nice…
115-120 in the span of 4 months@@youngblackbrucewayne
Hey man this will probably get missed but i just wanted to let you know that after 2 years of lifting, i finally hit a 2 plate bench tonight. Ive been runing your program for about a month now and have put on 30 lbs to my bench so thank you.
What was to ur max before?
And have you previously been working out?
@@naughtygang8422 2 years, the second half of the first year was very inconsistent though. I went from a 135lb bench to a 195 lb bench in about july of last year and plateued. Probably cause i was only benchin once a week. 6 months later i was still at a 195 bench until i implemented the stuff in this video. A month later i hit 225. Havent gone for 225 since, im trying to get my reps up ( i think if i can get 205 for 5 i can get 2 plates for for 2).
What rpe did you run for each day on the program? did you train to failure? Thanks@@noahm6782
hey man great video straight forward to the point advice hitting every area you need to succeed much appreciated! please keep up the good work and make more for the other big lifts if as knowledgable about them too. Thanks!
I love how this guy is a big TH-camr but he still interacts with his viewers, I think I found my dream TH-camr
i love this guy so underrated great advice
This is great advice.thanks for taking the time to post this information.
Voice is so soothing, the way he does this video is awesome, super underrated, love it!
Thanks so much for the advice, ive been looking for help for my chest for a while cuz i havent been seeing much progress but ill defitely try these out
you look majestic asf bro, defo an inspiration
This video was great! The way you speak is so soothing & the background music fits well! Its very easy for me to focus when I watch your videos, thank you.
Thanks bro for this video.
Thanks for advice man❤
Thank you for making this video!!
Thanks for the advice! In 1 month, strengthening my triceps & benching more often X3/ am helped me break through being stuck @225lb. I’m benching 245lb now @180lb BW, normally 160lb BW; on a Christmas bulk 😂 at the moment.
NICOLAS WHERE HAVE U BEEN! AM SO HAPPY UR BACK UR VIDEOS ARE REALLY INSPIRING AND SO AS UR PHYSIQUE
Never thought of the pause bench. Feeling pretty confident for my future bench press with this information. Appreciate the video bro🤝
bro your voice is ridiculously soothing
Great tips. I’m currently stuck at a 300lb bench. Trying variations like the pause bench and close grip bench. Hoping to break the plateau by May!
Thanks for the great video. I'm 44 and have never benched above 170lbs, and this just may have been the motivation that I needed to reach 200 this year. Current best is 140lbs for 10 reps, estimated 180ish 1 rep max, so getting close.
Update, so after a week off from lifting due to sickness, I hit a new pr today. 140lbsX12, estimated one rep max 196!
Update Feb 25, 2024, last night I started at 120lbs, then went up 10lb increments. Got my 16 year old son to spot for a new pr of 180lbs. That's the heaviest I've ever benched. 200 will be mine soon!
@@jmac79ersstay strong 💪🔥
@@jmac79ershell yeah. Good luck!!
@@its_xen0n772 thanks! I've been stuck at 160 for reps, not able to do 10 yet. Trying to stay motivated
Best advice I've seen so far
Great video, I will be implementing this on my bench. Been on a plateau for 4 months, currently at 130 lbs bench (very low i know) hopefully things change..
Hey did u make any progress?
freaking awesome! You're the man! I'm right around 305....but would like to hit 350. I've never done pause bench or a hypertrophy day.
Yoo I love ur videos man keep it up!
When i was 16 at 110 lbs weight I went from zero muscle to 265 max like 4/5 months. Good stuff man
Glad I came across this video .. I’m new to PL, so I plan on implementing your tips and see what results I can achieve .. Much Thanks for sharing
With this advice I am now fully prepared to go from benching the bar to benching 455, thank you
I will try this, great info
I like wide grip, elbows relatively flared, j-pattern, internally rotating at / just after the sticking point, and punching it from there.
The tucked elbows stuff is for equipped lifters.
I am one month old and my max bench is already 2125 pounds thx to you bro 🙏
Im 164lbs, my bench 1RM is 275, didn't know how possible 315 was at lower bw, but you have given me hope!
this guy explains everything so perfect favourite influencer of all time❤🔥❤🔥
Practice the bench press. A large part of your ability to bench press is your skill at the bench press. It may seem like a simple movement but it is very much so a technical skill.
Nice job, good video. Solid advice
I love your videos I'm twelve and benching 60 kg 132 pounds at 140 pounds bodyweight im so grateful that we have content creators like you you have helped me so much so thank you
upload it on ur channel man ull get famous af
Nice I Will
yes you should upload it I agree
There is no way you are 12 and benching 60kg. upload it , if you are fr then thats crazy gj
@@alexthevideokid3533that’s crazy I’m 13 weigh 125 and bench 155
Seems like very good advice, Ill try my best to incorporate this tips in to my routine, and will by back with an update. Current bench PR: 80kg 3 reps
Good luck
3 rape
Waiting for your updates man
any progress?
Will probably implementing some of these tips, like the pause benches. Been stuck at 215lb bench for like 2 months. Deadlift and squat are doing fine at 405lb, but the bench is lagging. The rib hump from scholiosis probably has a lot to do with it.
Being stuck at 200 is crazy. Take a deload. Decrease the weight by 15% and build back up. You’ll break the plateau.
@@justpractise6773 good tip actually, i was stuck at 200 like OP, took a deload because i was traveling to japan on holiday and ate a shit ton, when i got back, boom 225 easy.
Good job nick come a long way since our group in hs
Awesome video man. Definitely doing more pause pressing
thanks ive been benching like 105LBS for the past 5 months and imma take this advice and see how it all goes
u have either been eating, sleeping, resting between sets to little or you have been benching with 15 rir
nutrition is the biggest factor and what im assuming is holding you back cause you wont build muscle no matter what you do if you arent eating enough
Just wanted to say thanks for this video. I’m thirteen right now weighing 145 pounds but my bench has been stuck at 175 lbs for quite a while now. Hopefully this video will help me to continue increasing weight!
Nice video kid. I'm 46 years old, 190 lbs. my current 1 rep max is 385lbs. I'm aiming for 405. I want to add somehting here. I been at it for many years, and recently I was able to increase my beench by over 15 lbs in 1 month. thats a lot for me at my age and level. I did it by adding declined dumbell flys. I have neglected this portion of my chest for so long, that i even seen noticable gains in my lower outter portion of my chest.
It made me stonger and faster off the chest. So much so that I started slowing and had dificulity locking it at the top. That never happens for me. My triceps are always more powerfull then my chest.
I got 405 right around the corner. I hope I can hit it. Always been my goal. I'm not a good bencher, im mych better at squating and deadlifting. But I love the bench and never gave up!
Anyways great video. You got a new fan!
Did you get 405?
@@alexanderdryland8866 Not yet. I can hit 3, 45s, and 1, 35 plate for a pr. I can do it, but its a little sloppy. basically im 20 lbs away.
weighted dips!@@poolman20001
Pin presses have worked very well for me. I have long arms so the bottom was always the bulk of the grind for me.
Excellent video man. Pause bench might be the key I’m missing. I finally hit 315 earlier this year and I’m trying to get to 405 by this time next.
If you just stay consistent and keep on training you’ll get there for sure you got this bro!
Ur not gonna hit 405 from 315 in a year man. That is incredible amount of stress on the body. What would work better tho instead of pause reps is to load a smith with 5-10% than ur free bar bench, and press it from the bottom up. Negatives. That took me from 315 to 335 in about 3 months.
If you are natural…….. this will be quite the task. Even if you are juiced to the gills…… this will be quite the task.
Just hit 275 today gonna try to get 315 in the next 2 months hopefully
Good advice thanks 👌🏽 My brother said to me that I have to hit 225 by July. Wish me luck.
Great advice love the pause sets and PROTIEN to body weight ratio
Cup of coffee b4 workout will pump you up also
I did a bet with my friend for £10 to see who can bench more in 3 weeks time. I hope this video works (I’m not actually going to work out, I’ll just watch the video). I’ll let you guys know how it goes 👍
let me know bro
@@bigbeau1758 Will do 👍
Pause reps is literally key. My bench stayed stagnant until I started incorporating this
I’ve been trying this and it works thanks
nutrition, rest, and form… most important for sure. heavy emphasis on form. MAKE SURE YOUR FORM IS RIGHT.
3:23 push in an arc with lower chest (when it’s down) and near shoulders (when it’s up) is a good tip
Thank you for the video, I have one question: After your BenchPress, do you do more chest exercises like incline benchpress etc. or do you just do your benchpress routine and then some triceps and some shoulders? Or how do you train after your benchpress
incline bench, then pec deck, then front lateral raises. chest and front delt done,
You are a lifesaver
Great video hopefully I can finally get the 315 using your advice. One question though. On chest day I always do bench press, inlince, and flyes, If I am going to add the 3rd chest day should I still do other exercises on every training?
You're a stud bro great lifts for that weight
Sleeper build for sure
cinematic masterpiece
I jumped at this video as soon I saw it cause your 315 bench video inspired me to go after it myself I’ve increased to be able to do 235 for reps because of you and I’m super thankful I’ll be a member of the 315 club soon and this videos gonna help that even more 🫡
yo Nicolas i love your videos keep it up
When you specialize on bench like this, how are you training your other body parts? I’m assuming you decrease the volume of those to allow for recovery?
Thanks for the tips. Currently at 240lbs bench press 1 RM at 165lbs BW. Started at like 120 lbs bench press 1 RM at 140 lbs BW
Doin static holds of extreme weight will really help you if your at a plateu if you bench 200 hold 300 just hold it up and keep doing that your bench will boost more than you will think
do you recommend do it at the beginning of your working set or the end?
Nice meeting you at Crunch!!! Didn’t know you were filming
@nicolasberndt I'm commenting this January 13, 2024 at 5:43 PM. And my bench press is currently 125 lbs. I'm 13 years old. I'm going to use your techniques and every week for a year I will document my max. I'll also add my squat which is 225 right now.
For those 3 separate bench days:
What accessory work do you do & how many sets?
In 2022, at the end of an unremarkable gym workout just a few days before my 61st birthday, I had a widow-maker heart attack (100% blocked AED artery) with serious complications. My heart stopped twice on the way to the hospital and 10 more times during efforts to save my life. When doctors woke me up four days later I had lost about 90 percent of my strength and a bunch of muscle. Four months later after various complications, I returned to the gym and resumed benching with two 10-pound dumbbells. I had several major surgical incisions that were still causing me pain. Next month, is my two year anniversary and I hope to bench 300 lbs. on that date. My most recent max bench was 270 lbs. I am confident the techniques you offered in this video will help me achieve my goal. I'll let you know!
Do calisthenics push-ups dips no need to lift heavy weights especially with your heart issues heart attack and your age why risk being injured or dying not worth it pal
@@StarzzyJJASD - Thanks for your comment.
My cardiologist told me I have no heart damage (a miracle) and I have no restrictions. Moreover, he told me I have no restrictions whatsoever.
Your point about potential injuries is well-taken. I never go above 90-95 percent on max lifts. I enjoy intense activities and lifting more intensely has made me feel great.
That said, after I reach my goals on the bench press, I will lift more moderate weights and pursue a cardio goal of some kind.
Max out the shoulder press machine. And then add extra weights to it when it's maxed out. Helped me break through 225 lbs.
Currently at 265, trying to get to 315 soon. Thanks for the help
Same here! About to start this benching schedule
How much can u do at incline
@@DaveFanch1022 any update? I'm about to do this plan as well so curious
any update? I'm about to do this plan as well so curious
5x5 helped me the most to get to 315 bench within a year.
You just earned a subscriber
Thank you for this video
I realized after years of lifting that I get a better workout and results/muscle growth from focusing less on a 1/3RM and more on the pump. Instead of doing 405 for 2-3 reps, I just drop it down to about 285-315 and focus on contraction and the stretch with time under tension with about a 90 second rest in between sets.
awesome content brah🔱
Pause bench and also 4 second controlled down and up reps. Started HIT on chest and back other than bench, thats next, and gains are nothing like I have done before. At 52, i am pushing weights on pec deck after 5 weeks that I couldn't do after several months doing multiple workouts a week. Congrats on your accomplishments btw.
I found myself getting stronger snapping the weight at the height of the rep as well with my pause reps.
That good bud , I also did well in the benchpress when I was 17 yrs old at a 168-pound BW in 1976 doing 330 pounds on benchpress with hardly an arch and ass on bench with no steroids.
I'm 64 years old now and have been in the gym for 11 months now after being off bench for 2.5 years. I dont know my max now, but I can do 250 for 6 reps now, but I will do a maximum one day
I really need to get my bench press up thanks for this time to catch up to my friend jaja
I'm 55..work out at a planet fitness that only has smith machines.. I can bench 205x1 rep max. I will try your pause technique
What I've been finding the toughest part is the load that I experiment on my wrists. I really feel that my wrist strenght is holding me back.
What wraps do you use?
@@BuJammy none lol, I realized that just yesterday and I bought ones the same day. I think I'm finna hit 225 soon
Wrist or grip strength? Tbf I noticed my grip strength affects all type of upper body workouts
@@Sohelanthropus wrist, I have very narrow wrists that feel like are going to snap on my heavy penchpress. Wrist wraps make suuuuch a difference though.
great video man
Gonna implement these, coming back to benching after a year and a half shoulder injury, pr was 185 beforehand but now idk if I can even get 175 up for 1, gonna grind for that 225 tho
do you also train isolation excersises for more growth in different parts of chest in the 4x week bench press split. For example incline bench for upper chest and pec deck flies for a more filled out chest.
One thing i either missed or wasnt mentioned in the video was intensity, so im genuinely curious, coming from a more bodybuilder side of things i usually take most of my sets to failure and do low volume, how intense should my sets be, especially the like pause benche 5x5 day and stuff, cause idk how close or far from failure i should be to recover properly for strength gain, if someone could help me out id appreciate it.
Dr Mike from RP usually says you should save some for the next set so go 80-90% but everyone has different beliefs as I'm sure you already know.
Could you explain how you fit 3 days of benching into a week? Are you benching every other day? Or doing PPL like
Monday: chest
Tuesday:back
Wednesday:legs
And continuing that way?
Damn! Solid. I’m in my 30s and just learned something. Thanks
There ain't no fucking way this dude is a solid year and a half older than me 💀 impressive strength bro 💪
Damn.... Well done, man. I was 17 when I put up 315, but had shit form, and I was 220. Still have some lingering shoulder and elbow issues because of it.
All to say, super impressive.
Have you been able to do anything about the pain
Great video, I agree with pretty much everything said in this video. I have almost been working out for 3 years and I bench 355lbs at 189-190bw. I don’t have time to bench the frequently which isn’t really a problem for me but there is one thing I think I will change with my training right now. On my second bench day every week I’ve been doing block press and I’m going to try pause bench now instead of block press and see if that works better. My question is what percentage of my max should I be doing pause bench at and should I be doing 3 or 5 reps ? I’d think 5, considering 3 reps of something like pause bench sound very strenuous. Any advice is appreciated
Roids?
@@_Roger_Johnson_ no lol
Good job bro on your accomplishments. I just want to know where was AAU back in 2000 when I was 15 weighing 149 benching 315 in H.S. with coach Booker 😂 ... Def wasn't in my area 😔.. My advice bro, stay focused and continue to enjoy this because when the family comes, everything slows down 😢😅
I recommend pause reps. Stretches the hell out of your pecs and triceps, and sends your nervous system into hyperdrive. Also, get your biceps strong, they're stabilizers.
what weight should i do? the highest i can do at least 8 reps of? or ? for example, my max is 1 275, i was able to do 3 reps of 225. So should i be focusing on 185 pause reps? i appreciate the help! thanks
@@Brcnosaur enough weight to cause stress on the muscle. I can do 275 for 5 or 6, so I will do a nice 3 to 5 second pause once or twice with 275. Pause reps also help the working muscles fill with blood, increasing pump. Pause reps got me to benching 335 from barely benching 305.
what other supplements do you take? I currently take magnesium and krill oil
after these tips i was finally able to bench my warm up curl!! (625)
Benched 265 about 8 months ago and haven’t tried maxing out since. Going to try this approach for a couple of months and see how it goes. Hoping to hit 315 in a few months!
If you been consistently lifting for those 8 months your bench press should increased
@@jayari7674 yeah I’ve only been semi-consistent but I do think it’s a little higher
@@DaveFanch1022 I feel that. Once I hit 225 I started to slow down. But I started to get consistent again for 2 months or so now. I got a 275 bench press rn
Good info!!
Protein is huge, if you are not getting enough you will definitely notice week to week when lifting. I am gonna try the pause bench more and more, usually only do chest once a week and I am close to a 315 bench right now also I am older 40+ and I need to warm up the muscle before lifting heavy or risk injury.
What do you feel about doing incline only? It really feels much better for me, (it just feels less injury-prone in my case,) but I am slightly weaker doing it. I can currently bench 225 for 2RM flat but only 215 1RM on an incline for the record.
everyone is weaker on incline
More of a body builder thing rather than powerlifting, good for aesthetics but if you want to make your flat bench stronger you need to flat bench
Watching this at 225k views, we’re all gonna make it fellas