Add 40 LBS to Your Bench Press (NEXT WORKOUT!)
ฝัง
- เผยแพร่เมื่อ 23 ก.ค. 2019
- If you want to increase your bench press by as much as 40 pounds the very next time you perform the exercise, then you will want to watch this video. I’m going to show you how to add up to 40 pounds to your bench in your next workout just by incorporating two commonly misperformed elements of the bench press. For this, I’m bringing in powerlifter and expert KC Mitchell (That 1 Legged Monster) to help showcase exactly what it is that I’m teaching.
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The first thing that many people overlook, which is costing them a significant amount of weight lifted in the exercise, is the lack of leg drive. The force of the bench press literally starts with the drive of the feet on the floor. More than that however is, the direction of that force. Many people think that the direction you want to push your feet is straight down into the ground. This is incorrect.
In order to properly perform your leg drive you need to learn to push your feet away from your head. This will drive your body up the bench if performed the right way. When you understand this concept you see how this ties into the second tip given in this video about proper bar path. We will get to that in a little bit. For now however, the feet will initiate the upward power of the lift and are therefore needed to be positioned properly.
You can do this by setting up as you normally would under the bar and then sliding your body down the bench. From here, bend the knees and bring the feet back as far as you can under your body. You will point your toes down into the ground to apply the brakes and anchor your body in place. From here, when you push you want to think about trying to perform a leg extension. The toes should want to extend out as if you were straightening your knee.
This will want to drive your body up the bench and slide your head closer to the top of the bench. If you contract your glutes while you do this however you will stay in place and transfer the upward and angled momentum into the bar instead. This is where bar path comes in. Many will incorrectly try and push the bar straight up over their head instead of back toward the rack. This is a mistake.
Physics will dictate that a path of efficiency is what we are after when pursuing maximal strength. The most efficient path to press the bar is on an angle rather than steeply opposed to gravity. Drive that bar from the point on your chest back on a straight but angled line back to the rack. The leg drive shown will assist you in getting this right every single time.
You also want to be sure that you are sliding your body far enough down the rack to perform the lift or you will have no room to push the bar back without it hitting the pins. This is going to be best accomplished by having a spotter who can help you unrack the weight. It doesn’t matter how little weight you are using, never feel intimidated or self conscious about it. Instead, perfect your form by lifting what you can control in the right way and your strength will increase quickly.
If you are looking for a program that will help you not only get stronger in the bench press but in all of your key lifts while building a ripped, athletic body then head to the link below and get the ATHLEAN-X Total Beast program. Use my total body workout program to build strength, muscle and size in just 90 days.
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Lemeeee wiiiiiiin this programm
Crazy
Lost
Does anyone ever even win this 🙄🙄
I missed it somehow
I added 100 lbs to my bench. I can't lift it.
😂😂😂😂
dude 😂😂😂
😂😂😂😂😂😂
😂😂😂😂😂😂😂
😂😂😂😂😂😂😂😂
This dude speaks more clearly with 315 on his chest than i can normally
right?! sounding like an npr announcer with hundreds of pounds over him meanwhile i'm over here sounding like an elderly dude in the midst of his third aneurysm this year while curling 40
@@jays2551 damn dude. That's very specific. Are you ok?,
That go fund me for the leg paid for the juice , so that he could talk during his bench lmao
Ed ed ed, butter toast, butter toast!!!
😂
This added 300 pounds to my bench. Thanks bro for the great advice. Now i bench 13,500.
Really? I bench 13,501.
Well I bench 100,000...grams.
That’s crazy! That has to be some kind of record.
Really? That’s quite heavy damn
I bench my bodyweight 2 times ..
.
.
.
.
I weight 40 so I bench 80 kg for a rep
Next Week:
“Why having two legs is KILLING your Gains!”
Obviously cause you keep splitting the work between both legs when you could be overloading just one!
if i need to amputate my leg to get stronger, I`ll keep my 2 legs and be that "weakling", thx 😜
@@SonataHellsica I amputated last summer and have never been stronger.
Already up to 100 kg squat with my single leg
@@marshallbowdrie8562 like i said: i`ll rather be weak and keep my 2 legs
@@SonataHellsica You know they were just joking, right?
40 pounds? So you’re saying I could more than double my bench press?
Finally I can bench the bar!
finally i can bench a 10 lb dumbell!
I'm just happy ill finally be able to lift my arms! This is amazing.
Dude😂
No joke im benching the bar and two 5 pound plates
“The goal at the end of the day is to get stronger, to be efficient, and to not get injured” - KC, well said💪🏼
Trojans 43 Efficiency and injury free should always be the priority. Well said guys.👍🏋️♂️
so ridiculous, I dont want to gain any size attitude. So friggen lazy.
@@bbrockRailFan the guy is huge wtf r u talking about
@@bbrockRailFan the fuck are you talking about?
Exactly and very few people understand what he is talking about. He once started at 125 and now he is able to do above 420 pounds perfectly so he leaned a lot in that journey. Listening to him will be a good choice.
2:40 this man has forearm calves
*calf
@@Libtardo123 plural for calf is calves
@@rubikbbx no, those are cows
@@rubikbbx those are cows
@@rubikbbx he only has 1
I'm surprised with some of the negative reviews. I was so impressed with the th-cam.com/users/postUgkxMwYg0MOXR4M-oGeyBsNSYe1aPOUoRH6D cage that I got the lat pulldown attachment that goes with it. It is equally outstanding. I don't have one complaint other than putting it together is a job. The instructions and packaging of the parts are very well designed and organized. Also, I stripped and damaged the pull down cable the first day, admitting it was my stupid fault, and they quickly replaced it at no charge. I'm 6'5, 280lbs and fit in the cage just fine. Glenn B
casually explaining the benchpress while having 315 on your chest is....kinda baller xD
At first I was like "should he really be talking while doing that?" But for him, that's a cake walk. Much respect!
It’s very possible and realistic for everyone here. Just do a 5x5 with 2.5 lbs increments each time.
@@SaturdayNightSlamMaster1980 wtf you on
@@SaturdayNightSlamMaster1980 Yeah. I don't I'm taking your advice
@@SaturdayNightSlamMaster1980 by each time u mean each set or from next session?
I think I did it wrong, I added 40 lbs to myself
😂
😂😂😂
No - that sounds right
😂😂
lmbao
Jeff: “some people are self conscious with 205.”
Me with my 160: “damn..”
Samuel Adams me with 130
Samuel Adams I’d be happy with 205 my 10-12 rep max is around 115-120 but I’m actually making progress I’m adding reps each set
Mason Elam stfu
Me with my 3 reps at 115 lol
Couple weeks later we are up to 3 reps at 135
And 1 month later 3 reps of 150. You to can see results if you apply yourself
Me with my 90
Dudes forearms are bigger than my quads lol
Crazy!
That’s not okay
You got some wack ass quads lol
@@joopmoop4089 rofl
Pretty sure his right forearm has some major scar tissue (likely from whatever took out his leg). But it makes that bump that just makes it look massive, not that they arent big to begin with.
When jeff prays,he squeeze his hands together and isometricly contract his chest🙏
Underrated
He also lowers and ups his arms to have a dynamic isometric contraction to the upper and lower chest.His heart at that moment sends litres of blood to the area.He,then does pray ups in the pull up bar,you can't get more religious than this.
Sexy Beast you're underrated
@@barackosama8418 is it ?
What if he is an atheist?
I'm not gonna lie. Face pulls actually helped my bench. Thanks Jeff.
How's that?
They also helped my bench. In fact they helped my everything.
Giovanni Elom Tamò maybe it helps with the scapular retractions and that lets you move more. I’ve no idea lol
Bro i see you everywhere, literally everywhere on anime vids and comedy sketches and fitness vids idk how you do it
Men they helped me on the 50 meter dash
Really inspiring to see a guy with a prosthetic leg going for it big. I'm 60 and just getting into lifting weights, I lost my right leg below the knee 15 years ago in a bike accident, I try to follow some of the exercises on these youtube videos but find that many are really awkward with a false leg, so finding this video was great for my confidence, thanks guys.
I hope the inspiration carried through and that you're still on it with gain'ier gains than ever!
2:50 "let me just lay here and support 315 just off my chest and have a casual conversation about leg drive"
Next video: "How leg drive is KILLING your gains"
Hilarious 🤣🤣🤣🤣
Lmao😂😂😂😂😂😂
so funny
But seriously... thats true. Its a kind of cheat if your objective is to build chest, you shouldnt use a leg momentum... Its great to perform.
@@robinh7745 Well, depends on how you look at it. Majority of muscle fiber breakdown comes from negative portion of the movement, while you are bringing the barbell down to the chest. More weight - more muscle breakdown.
1:50 this guy's forearms have forearms
His forearms have four arms
You guys are both such inspirations! 2 yrs after open heart surgery i just put up 315 on my bench thanks to you!
do they even do open heart surgery any more?
So you’re sayin every time I watch this I can bench 40lbs next time I bench 265 then 3 days later I bench 305
Elevator Ernie Everthing Ernie, everything 😂
NOBODY "like" this guy's comment anymore. Leave it at 305! 😲
You’re going to be unstoppable in a month
Yeah, it's a linear function short of thing
Jeff, I'm pretty sure I would die if I added 40 pounds to my bench press.
LBS*
Yep 42 lbs is dangerous bruh
Lmfao gonna try it out later today
Wait isn't Jaseh Onfroy XXXTentacion? And why have you got Gronkh as your profile pic?? I am confusion
Dream Hunter yes, yes it is.
Area 51 consists of multiple Jeffs who are doing facepulls
TheProsico It is part of a government superweapon.
I’m sure the first thing the aliens did when they landed was face pulls 👽
@@BuddhaSunn Men in Black claims so
wifflegif.com/gifs/586246-vincent-donofrio-hombres-de-negro-gif
Jeff is the ultimate super Solider
One dies from 5 pound gummy bear ingestion, another takes its place.
Jeff’s forearms look like the tangled mess of wires behind my Xbox
Sound produced by him while bench pressing is like a pneumatic piston is working.
I swear I thought the same thing.
Exactly !
Lool
😂😭😭
It’s like clarance Kennedy sounding like a robot when he squats
205 noobie? Been a while since Jeff has seen a noob hasn't it.
Brandon May exactly what i thought lol
Yup lol
Got me self concious as f 😂😂
My thoughts exactly, how is 92kg a newbie? 50kg is a newbie
@@danielcolk6294 I'm 14, 60 kg, 5'10. My gym is a free gym, it's shitty but we can't afford anything more, it doesn't have a spotter, I can only do 45 kg bench without a spotter, a month into lifting, is that bad...?
too many fitness d-bags have made this exact vid with some 95 or 135 pounds... love how he does paused 315 all vid
It’s unfathomable to me how someone could do it that easily
Most of those d-bags aren't professional power lifters, just FYI
Yo wilford, how you doing with your diabeetus??
Notice Jeff has others doing the heavy lifting lol.
And just chills with it while casually talking... That's why he a monster
Damn I have been lifting for years and I was literally doing these completely wrong. That’s an ego check for sure, especially because I thought my form was on point. Thanks for the great content Jeff, can’t wait to implement these adjustments!
I’m always the most skinny-fat dude in the gym, but your videos inspire me to keep pushing harder. Thanks for the motivation, Jeff. You’re the man.
Feeling embarrassed about 205lb? I wish I could bench that much...
Don't be! Everyone had to start somewhere. I couldn't press the bar itself at one point in my life. Now, I can do a pause rep at 320lbs. You just got to keep working and learning.
@Don Meño the Warrior I don't know. It depends on what program your doing.
I started with just the bar (to perfect the form) and reached 280lbs 5x5 on bench. Just compete with yourself not other people.
You think that is bad, i can only bench 135 at 138 bodyweight
@@jimjob1056 that's not bad man. 1:1 is a sign of decent strength
Its almost like he didnt realize he had 315 just chillin on his chest.
These videos are really helping me with my shoulder pain. Was afraid to bench again with how much it sucked. A couple small adjustments from these videos and it's been greatly reduced. Thank you for what you do.
Feeling self conscious about benching 205?!
I'll just show myself out then.
I've only worked up to 55lbs...Haha *cries*
Been going for 2 months and I can bench 25 kg on each side for 5 reps. Fuck me 😂😂😂
Bood Hernandez that makes me feel better about myself. I thought me barely being able to do 4 sets of 12 doing 25 on each side was bad. Haha.
Fr bruh
@@zionpenumbra he said of not lbs Imao
Could've used a plate to demonstrate, chose to use 3. What a man
He just wanted to boast himself with 3 plates, like 1 plate wouldn't do the job.. So we saw nothing in the video
Next video: "Adding 40 pounds to your bench press is killing your gains!!!"
Powerlifters has joined the chat.
Bodybuilders has left the chat.
@Green Giant How are power lifters cheaters ?
Green Giant stfu soy boy that’s not cheating
@@backn5713 I wonder if the added weight helps muscle growth though, because the chest itself isnt working any harder..
Lmao good form isn’t cheating, ask 90% of people who know what they’re doing on bench, they at least put their legs back like this, arching your back a shit ton is the only cheatsy thing you can do with bench and it’s only because it uses a different muscle
@@jimbo0386 I started doing the leg thing and my bench press went up significantly
after all these years i finally learned how to bench after watching this video and hit a PR today. Thank you Jeff!
Lol self conscious about 205 I feel like a beast with 130😂
Good ol Henry
Let the self-conscious thing go.. when I first got back into the gym at the end of March I could only bench press 205 for one rep max. As of September I got my bench press up to 315 one rep max. I was craving the 225 number and as SOON as I got it, I started craving 315. When I got that in September I started DREAMING about 405. Now only a month later I reflect and and listen to Jeff. Screw the numbers. If I keep working, SLEEPING and eating properly, maybe I'll get there, maybe I won't, but I will improve in some way, and do it safely.
Erick Clemmson oh I’m not self conscious I just think it’s funny that people are self conscious about benching 205 when I feel confident benching 2 plates lol. Obviously for reps.
@@ViktorKrum-qo9ve I know I put a reply under your comment but I was agreeing with you
@@ViktorKrum-qo9ve p.s. after I sent that message the other day I went to the gym a few hours later around 1:00am and hit a new 1rm for 325 and had 330 half way up and got stuck lol
He sounds like a hydraulic pump when he lifts the bar lol
Makes it more fun. Haha
Imagine walking into a gym full of him and his powerlifter mates and it's like 30 hydraulic pumps all at once
@@user-sk7il1ur9s I would much prefer that over the loud and obnoxious grunts.
"put all that tension in your legs!"
*looks down at his legs*
uh.....
JEG chilllll 😂
Maybe that's why he lost his leg?
You guys are disgusting
Mayne I thought the same 🥴😂
Bruh come on bro
Jeff: looks at leg
Jeff: so you get freaky with that thing er..?
Leg drive is such an important factor in bench that most people neglect!
OH YEA BRUH U DIDNT KNOW THAT? UR LEGS ARE THE BIGGEST MUSCLE IN UR BODY BRUH
Vortex Glutes are the largest single muscle
How do you use your legs? I always struggle with that?
Tshiri S You will want to push through your heels as you squeeze your glutes into extension at the same time that you initiate the push of the bar off of your chest!
Aaron C. GLUTES ARE BIG MUSCLE ON WOMEN LUL
Thanks Jeff and Casey! These are the best bench tips on the internet! It’s all about leg drive, bar path, and having a spotter.
Love all of your videos. They are so informative about how I should be doing said exercise. Ive been doing alot of them wrong my entire life. I also want to say that I love the fact that even missing a leg he didn't give up just keeps on going. Your an inspiration to all of us.
6:15 Newbies sitting there at 205
Why you got to hurt me and my 225 Jeff.
lmao same here 225
Im doing 133 how is 205 newbie 😂
@@husseinsaad1381 Unless your goal is to be a powerlifter, don't worry about it. I don't bench press more than you do and I've been doing this for years and look better than most people in the gym. Bench pressing alone is overrated.
@@BigBadJerryRogers nah im not worried at all cause i started recently and have seen improvements. Hopefully one day ill be doing the 205
205 is my deadlift, fuck my genes
I remember seeing another video years ago here in TH-cam that explained this same thing, that's how I got to bench 225 for the first time, so from my experience this really helps
Every video KC has been has helped me massively for sure
There is not a single video I watch of yours that is not useful! Amazing. Great gratitude!
*pushday tomorrow and im gonna try to get a new max*
Jeff uploads this...
The “psst” noise are the hydraulics moving in his arms
KC You’re total beast challenge really gave me confidence in my strength and compound lifts. I did way better than I thought I would have, it was nice to see I was capable of more than what I thought I was capable of. Thank you
Best bench press advice out there! I learn something everytime I watch KC teach. I will try higher on the chest at the bottom of the bench press...
Saw the title and had to click! Jeff is out here supplying the best information for lifters of all experiences 🔥
Ethan Clough i hit chest just now. Guess im heading straight back to the gym 😂😂
Jake Paul fr 😂 sorry for you name man, you’re the better Jake Paul though 🙌🏼
Jeff is a wonderful young man.
Thank you for this video. I just broke through a 6 month plateau. Would love more tips on increasing the incline bench press and weighted chin up-thanks again!
Great video. Gonna try this out tonight. Thanks for sharing.
Love your videos man. Keep pushing them out 👍
I've watched this video every time I hit a pr and now I bench over 3675 pounds, love it!
What a losèr
That's probably one of the most useful videos I have ever seen. Thank you so much, gentlemen
Man that’s great info! I can’t tell you how much I appreciate everything you all do. Understanding the science of how to do things effectively has helped immensely.
Because of all the things I’m learning here I’ve grown strength and conditioning wise quite considerably over the last several weeks. I can say confidently that because of all the things I’m learning here I’ve added almost 100lbs to my previous dead lift best. All because of learning the science and targeting all the little areas that no one wants to take time to target, the things I didn’t take time to target until I started seeing the science and sometimes just common sense stuff !
Thank you all!
Not so much science as technique guy.
Best video out of many great ones. Thanks guys. Really appreciate it. This is old school me when I had a spotter. Then I got close and it killed it. Always going to ask for one now.
Jeff, I cant tell you how many times I have viewed your channel on advice for recovery from lifting pains and just over all improvement to my own fitness. Thank you very much for being such an inspiration.
Just had my best chest day in months, need to remember this lol
I love how the guy with just one leg explains leg drive. Pretty impressive that he can pull it off so well
What a great show! Thanks!
1. Never forget leg drive.
2. Bar path
Personal tip: keep your body as stable and rigid as possible.
wat is he actually mentioning as the mistake we make in bar path?
Naren Diran he mentioned that a common mistake in bar path is first bringing the bar down too low on the chest, then pressing it straight up. He suggested that when lowering the bar, have it come down more towards the middle of the chest, then use the power generated from the leg drive to press it at a slight angle back towards your spotter
@@narendiran6242 I was kind of confused by this as well. In previous videos Jeff talks quite a bit about a straight up and down bar path being ideal. Going directly against the vector of gravity.
I'm guessing because this video is actually geared towards competing/heavier lifts rather than muscle building/increasing size of chest.
AABradyKK U GO TO THE FUCKING SIDE NOT DIRECTLY UPWARDS. WHEN U DO THAT UR TAKING STRESS OFF
It’s hard to do this when you are on meth. (Side effect) ☹️
My max is around 180 I can't imagine getting self conscious about a 205 max.
Great educational video. KC Mitchell was great at explaining.
Best video on this subject yet! Thanks! Learned a ton! It's almost like doing an incline press on the flat bench.
"Let's say 205 on the bench." Hah! Hahah! ha... sigh
Very helpful, despite vaguely overwhelming bout of insecurity.
Lol my GOAL is 205
@@adammmtee it won't take that long to get there. once you're there you'll have more ambitious goals lol. every time I've thought some number would be enough, by the time I got there, it was easy enough to imagine a number that seemed too greedy a year earlier
If I add 40lbs to my bench press there won’t be another bench press💀💀
Awesome. Next bench set fixing bar path and incorporating leg drive.
I love this guy. Let's see more KC Mitchell!!
May have lost the giveaway, but I won in workouts because my forms aren't messed up or wrong anymore 👍🏼 ez win
2:47 God damn, that beautiful slow lowering on the negative. What a monster
This guy was so helpful! Great content I enjoyed these tips🤙🏼🙌🏼
Right on, I like the videos with the beast KC
I have no problem finding the path to the bar. I feel big but I usually pass out on my way home.
Don’t think I did it right, accidentally added 50.
Could you make a more in-depth video?
Thank you! Your explanation on the mechanics of the bench press is a revelation for me. Another game changer tip!
I don't often comment. but your posts are appreciated and have helped me a lot throughout the years. Thank you 👍
Legs dug in deep, squeezing real hard, 18 more wild cowboys out in the yard
Literally just started applying this myself a few weeks ago. I always knew how important leg drive was, and I was always conscious of the positioning and grounding of my legs. But recently it really clicked for me, 3 months ago I tested my 1RM at 185 lbs and got one shitty rep. 3 days ago I did 185 again and got 5 clean reps, 100% because of conscious leg drive. DO NOT SLEEP ON LEG DRIVE
Thanks bro I'll be trying this on Monday
This was extremely eye-opening. Excellent content!
Wow,I'm glad I found this video.Exactly what I wanted to see.I'm trying to incorporate that leg drive.
jeff when are you releasing bathlean water for us thirsty athletes?😉😉
LMFAOOOO
Instructions unclear, added 50 lbs...
In my belly
This dude is a beast. Awesome video interested to try this out.
Crystal clear!! Will find a way to do this. At 4 am I'm the only one at the gym but I'll make arrangements to go at a new tiime to get a spotter. Can't wait to try this. And to make it safer is just a bonus. Never thought much about the bar path.
Good for this guy. He’s one limb short and he’s still insanely strong.
Gr8scott22 Yeah because his body is adding extra muscle in other areas instead of his lost leg. He is essentially cheating and should be banned from the CrossFit championships. 😡
how to get 20lbs more in curls: swing the bar and arch your back
Kipling curls
KC be talking with 315 on his chest and the topic is about the leg-drive which he has one. I love this dude.
Brilliant thank you great tips started to feel difference straight away when pressing
God i feel foolish 😪.
Didn’t know about leg drive importance let alone the path for the bar...
thanks again Jeff. Small helpful tips def go a long way
Thanks Jeff I have max outs next week good timing lmao
Great video here with some extremely useful tips!
This guy is SUCH a beast!
Thank you for your service.
I did one better and added 50, but I still lost the giveaway.
imagine if he gave a program to all viewers
you should actually "takeaway"
"one better" adds 10
Love the tips but I think the video angle could have been better. I wanted to see the grip and the path of his elbows ( are they flared out, close?) I could only see the bar path (which I think was the main point) Overall thank you for the tips!
Elbow and hand placement in the bench isn't discussed enough in any bench press videos. Elbow flaring almost got me pec tear, took me a while to find out that my grip was too wide, personal trainers were useless in pointing this out
Thank you for the advice, I like that you guys show me where my mistakes are
This is really helpful!! Thank you