How do you increased your bench weight? Some days I can Rep 225 for 10 times/5 sets and other days I can barely do 1 set of 10 reps. I’m not sure what I’m doing wrong.
@@Tinkler9000 yea dude! I got 315 for the first time in my life. Then end of July I broke my back and slipped a couple disks and have been trying to work my way back up again haha, but at least I got 315 and can claim that for the rest of my life even if I never get there again lol 💪 Thanks for askin man!
Watched this video last night. I have been able to bench 215 for about a month now. But wasn't hitting 225. Took all your tips and benched 225 twice in a row today!!! Thanks for the video!!
I’ve failed so many previous attempts in the past before watching this video but following your steps and techniques, I finally hit 225 ! great video 🙏🏾
Update6 months and I'm still loving this bench. th-cam.com/users/postUgkxo_64lVTGMk7y4aXTPxPOcQ3YTLyQ6kYV I use it almost daily. I've gotten used to the small wobble and it's no problem at all. Love the storage, it folds right next to my weight set in the garage and hardly takes any space. I wish the covering material was a little bit tougher. I have a feeling that in a couple years it'll tear, but the bench is very well priced that I would just buy a new one.3 month usage review. Awesome bench for someone looking for compactness and storage. I did have to drill a couple holes to adjust my preferred seating position and leg bar position but that's only due to my personal preference. It's very sturdy for normal workouts, but for anyone going above 100# dumbbell press it wobbles ever so slightly. I would probably go with a fixed bench if that's the case. That being said i can accomplish 99% of my normal gym workout with this setup. Very happy with the purchase.
Thanks for the tips! I was at 135 2 months ago and hit 185 2 weeks ago! I watched this today because I was looking to up my max today and after watching this I hit 205! (I also always watch Eddie hall Bench something before going for a PR because it makes whatever I’m holding feel light)
@@danielayala2300 i do a push/pull/legs split and rotate 5 days a week so I either bench twice a week or once a week. But sometimes it helped me to take a break and focus on incline/decline or even just dumbbell bench. All that together helped me feel more confident
Update, I hit 235 last week! It was sloppy and slow but I still hit it! I’m going to take a break from flat bench and do dumbbell press and incline/decline for the next couple of weeks and see how it goes
I was trying to hit 90KG (200lbs) bench for the longest time. I watched this video last night, as today I was planning on hitting it for the first time ever... And with this technique I DID!! AND IT DIDN'T Stop there! I tried the 100kg(225lbs) and hit that aswell! This has been my goal for the longest time. Thank you for the tips, and giving me the confidence to try!
That’s so great! I know it seems fairly simplistic but often times the basic and simple things will get us the best results. The key is not to overdo your warm-up or overdo your prep but do it with intention and very clear goals. So happy this worked for you as it does for so many and it did for me as well. Stay strong and stay after it.. you’ve only scratched the surface!!! The same approach works no matter what your goal is as long as the weights (load used at each warm up stage) are properly selected. Best wishes Coach Chris
Thanks bro, this video is such an inspiration and it’s actually factual. Just left the gym and I hit 225 by following your method, thanks for giving me my new PR!!!!
I found this video a few weeks ago for the first time. I tried last week to get to 225 using the method shown. I got through 205 before failing at 225. That being said, I felt good about the attempt. I brought it down nicely and was able to drive the bar up half way before failing. Today I made my second attempt using this method and I succeeded! I am so excited now as it gives me a lot more confidence moving forward to start chasing down even heavier weight. The next goal is to hit 250 as I climb to 315! Thank you so much for this video!
215 was my absolute best around 2 months ago. Lately, I've been having a hard time eating and getting my calories/protein and I've dropped from 157lbs average to damn near 149. I can still hit 205/210 on a good day but man it seems like I hit a plateau. Going to try your methods and see if I can hit it by the end of winter. (: I'll update you guys if anyone wants to know.
@Isaiah schmidt I'll def look into that as well. I appreciate it bro.(: ALSO Update Number 1: Hit 215 AGAIN with energy to spare using these methods. First time I got 215 I struggled to get the bar up and I barely scraped by. Going for 220 within 2 weeks to see if I can.
@@defy9231 Update #2: Was a little depressed due to personal problems so I only did manage to go from 150 to 153lbs, BUT… I hit 220x1 (With energy to spare and NO pre work out) 205x2 190x5 185x7 I am going to attempt 225 by the end of April. I’m pretty sure I can hit one rep now but I want to hit at least 155lbs on the scale, preferably 158. (:
Final Update: Hit 225. I currently weigh 155lbs. Had energy to spare yet again but I was on pre-workout this time.(: Honestly this video seriously helped. Form is everything and all the little things I wasn't doing was seriously holding me back. Haha. Especially the way I was gripping the bar. I know it took 3 MONTHS to hit but you guys can do it so much faster if you've got nothing getting in your way and if you're truly dedicated. Shout out to @Criticalbench for the video. Good luck friends.
Thank you for this refresher. It's been years since I hit 225. I watched this video for the for the first time a few days ago, and since I've been hitting the gym a lot lately I thought I'd give it a try. I missed it, but I could feel that my 51 year old body still had it. I followed along with your video again tonight and i crushed it. Thank you for reminding me that I am strong.
I've been training my bench at 150lbs for a couple months, and it's been feeling pretty good lately. Decided to try my max today. Started at 135, then 185, then 205, and it was all feeling really good. So I decided to see if I could handle my whole stack at 250lbs, and I was able to get it up 3x. I've never been able to bench that much! I'm almost 40 years old, feeling pretty good! Looking like I'll have to invest in a few more plates too!
Thank you so much for the invaluable information you provided. I just started working out again and after 3 weeks of working out, I'm back at 190lbs for 1 rep. I'm going to try out your system and will hopefully be at 225lbs in a few months. 🙏💪😉
Did 190 for first time. I weigh 182. Started my gym journey 5 months ago. Used to weigh 162 and could only do 135 for about 4 reps. Prior to that I used to struggle with 135. So 190 is huge for me. I half rep'd 225 today after doing 190 for 4 reps. I think I did too many warm up reps. I did 12xBar, 12x135, 4x185 before jumping on 225. Im going to try again in a few days using your model. UPDATE: Feb 14 2023, 3 months after posting this, I hit 225x1. 4 months after that, I hit 225x7 unspotted. Then I hit 235x1 and 245x1 spotted consecutively on the same day. A week or two later, I hit 255x1 spotted. A week or two later, I controlled 275 down to my chest and quarter repped it back up. (This was 8 months ago from today Dec 2, 2024). I took those 8 months off and lost alot of weight and strength. I'm 2.5 weeks back and am working my way back up; currently at 3 reps of 225. Crazy how much gains you lose by taking an extended break.
Great tutorial for beginners. Only thing I see that wasn't quite emphasized enough was when gripping the bar at the top try and bend that bar by turning your pinky in to help tuck the elbows & the other point totally missed is the ideal trajectory of the bar from the chest going up which should go slightly back on the press movement. Other than that 1 of the better bench tutorials have seen. On a personal note as a older (43) guy with 1 really banged up shoulder do find doing warm ups for the shoulder joints before getting on the bench is a great help and I also do 1 slow set with just the bar first that isn't explosive just due to having a really bad right shoulder otherwise going straight in to being explosive the jolt at the end isn't fun. Also my set of 5 with just 1 plate a side (25kg plates & 20kg bar) I do a fairly slow down then a quick pause before exploding up, by that weight the bar doesn't have as much upward momentum causing as much of a jolt at the top on my shoulder & my shoulder feels better for it.
I appreciate the feedback. Yeah there’s a lot to say on this particular lift of course and certain things are more emphasized then others. Ultimately it’s a lot to take in for somebody in one video. Thanks again 😊
If anyone is struggling to progress power and still trying to hit 225, a simple program tip: Do 6x3 sets. That’s 6-sets of 3 reps at roughly 85% of your 1R Max. My 1RM is currently 235 (on a good day) so I usually warm up similar to this video’s approach (135, 185…) then sit at 205 and rep out 3 reps for a set and rack. Rinse and repeat. If I’m struggling after 3-4 sets I can drop down to 200 or 195 but I don’t want to go lower than that. 3-rep sets are excellent when training at 85% of your max. It teaches your body to adapt to difficult loads without consuming all of your energy and tearing your muscles up after just 1-2 reps. If you can’t do 6-sets, try 3-4 and add sets/reps as you progress. This program has a lot of backing from quality instructors and I’ve caught advanced lifters in my own gym doing them. The program is built to advance your max lifts. If you’re trying to grow the size of your chest then do more reps at lower weight (65-70%) but don’t do a couple of warmup sets and move to your 1RM and expect to set new PRs on 1RM - you’re not getting enough stimulus to advance if you just do 1 or maybe 2 reps during your session. You want a little more volume without going too light.
What does it matter though unless you are training for some powerlifting competition? Studies show the number of reps or amount of weight doesn't change muscle growth as long as you are going to failure and taxing your muscles. For an older person like me it's a lot safer too.
After coming across this video last week, I tried this twice and was able to hit 225 today with no spotter. I hit 225 earlier this year once and haven’t been close to it in years. I’m pretty athletic but upper body strength, specifically for bench, has always been an issue. I also would do a decent amount of reps beforehand before trying to get to 185/205/225 and now realize that in some cases, less reps is more. Thanks for this tip! Going to build off this to be able to get more reps at 225.
I hit 305 in college when I weighed 160. That was 35 years ago...but a few additional tips I have used. Visualization. Imagine in your mind the rep(s) you are about to do. Also, when setting up, set your positon and grab the bar as he demonstrates, but then pull your upper body up toward the bar then lower back down and lock your position. For me, this always added a good arch to my back and added tension to my upper body that helped move the bar. Sort of like loading a spring. Anyway, worked for me. Hope it helps. Great video.
That was the best instructionvideo I have ever seen. Finally somebody who talk and shaw it at the same time. I'm so fed up with people that only talk talk talk and not shaw anything
Did you ever make it.... I did the same...hit 195 few months ago... but im stuck. I never have a spotter, so unless im feeling really good...I rarely attempt to push it. Pretty sure that is my problem
I was watching this because I had chest today. Never could get 225 because I now believe I was doing too much "warm ups" I did this exact routine and got that baby up with room for a 2nd rep. Thank you for this video, I legit yelled after I racked it.
57….switched my primary focus from distance running to weight training 3 years ago….did 15 reps at 225 just last night….its a journey and the older you get, the more that journey is all about finding the balance to avoid injury and yet still pushing.
Used to be addicted to distance running from 21 to about a month ago at 57. Distance running will kill your lifts due to joint paint, especially the squats and deadlifts.
Thank you! That actually worked for me. I've tried to reach 225 for a long time, but hit a plateau around 215. This technic allowed me to bench much more. All of a sudden I could easily do 3 reps with 225. Best video I have seen on this topic (and I've seen a lot!)
Have lifted off and on for ever, never quite got to 2 plates. I turn 62, next Sunday (Jan 7 2024) and this is my year! Pressed 200 for 1 as part of a 5 3 1 set 160-5 180-3 200-1. Then also 200-2 and some lighter volume sets. 240 is my end game goal for 2024, roughly 4x my age. I have my program in place but thought I would watch for any other useful points. - Cheers
Just getting back into the gym and I’ve been doing mostly dumbbell work. I got to 7 reps with 75 pound dumbbells. I benched for the first time today and I got 185 for 5. If like to push 225 at least once by the end of the summer.
Great video. Been stuck at 210 since december last year. Blaming my eating habbits (not enough food). Been trying to do better. Going to try 225 again next week. Don't think I got it.
I benched this week on Monday and used this training method for inclined bench press where I warmed up using the 45 lb bar then worked my way up to 225 lbs on incline and successfully made it go up like it was 135 lbs 💪🏼💪🏼💪🏼
Collars are good unless your working out solo..if u got caught with the bar on you and you need to rock those plates off your gonna wish their was no collars lol...i like trick like a powerlifter im gonna try that with 315.nice video thank you👍..whats your warm up routine before the bench?
3 to 4 months in the gym I get to 225 5x5 easy peaes! When I got to 205 I would go back down 20 pounds and do 3x10 then the next week move up to 10 do that 3x10 then 205 3x10, I'd always do dips, pull downs too. Squats the same way too.
Thanks for the great video man! It's interesting that you mentioned bringing the elbows in for more power ,I've noticed whenever I'm struggling on a rep my elbows would go in then I'd be able to push on through.
Hit 205 6 weeks ago and since then I’ve been doing working sets in the 185-195 range and benching 2/3 times per week. I want to attempt 225 before 2025. Thank you for this video!!
Why wouldn't you use a collar on the bar? Very simple. You are trying to see your max reps and if you get stuck you can dump the weights to either side. Others can stay the hell out of your way for your bench press space.
I'm rn at 198 or 195 pounds 5 to 6 months and1.5 month of real hard training . Really hoping to hit 225 before summer hits in 2 months I'll be soo happy. I'll be happy even if I do a one rep max which I could but I want to do 2 or 3 reps xd I couldn't imagine lifting 100kg around 6 months ago and now I'm already on a journey to hit it . Ps:God speed to all my brother trying to hit 225 pounds too hope you hit your goal soon.
@@Jonathannyanez Thanks for asking I almost forgot to update . I hit 264pounds (120 kg) I think around 2 weeks ago . Hoping I can do reps by the end of the summer now on the same weight .
@@Jonathannyanez Bench press also uses other musles like the lats so incorporate lat training . And for pressing strength do military presses. Also try to do low reps on last set (4 to 6) and. Take help from a spotter with heavy weights which you wouldn't be able to do yourself for reps it helps a lot . In a week doing with should put a lot more weight on your bench. Good luck brother.
I dont have bench in house but do floor press. My previous PB was 96kg, but i had an energy drink,got totally psyched up for it....and did the 100kg. Your mental state is a big part of it,when im tired and unfocused i can barely move 85kg.(I find shoulders are last to warm up,they need to get accustomed to the crushing weight around 80 percent of your max)
great advise - especially with the warm ups. i used to warm up way too aggressively and burn out by the time i got to my heavier lifts. plateaued for a longgggg time doing that. now i do bar for 10-15, 135 for 5, and 160 for 1 or 2. then i'll do my heaviest set for 5-8 then bump it down by 10-15 pounds each progressive set. i've leaned away from trying to hit 1 rms for now to build up explosive strength. my current best is 170 for 9
I watched this video a few days ago and rocked 225 today! It felt so good I went for 245, which was an overshot for sure, but I’m sure I’ll get there soon. Thanks a lot brotha.
Light weight i hit 225 like it's nothing been working out my whole life my max was 245 when i was younger. I workout at the age of 55 years old go hard 225 stay on my GMWD 3-in-1 bench press love the equipment.
@8:15 people don't use a collar so they can dump it if they don't have a spotter, it actually is an extra safety measure. That being said - it was a good video - thank you.
This video is great can’t wait to try this method tomorrow, thank you! I’m 125lbs and I have 155lbs x4 bench press, 160lbs x2. With 1month gym & 6 months calisthenics. My first big goal in gym is these 225, I just love this exercise man Will try to master 175, then 200 and 225
I have lost all my strength since I got Lyme disease. I maxed at 225 when in my early 20s when I weighed 165. Now I weigh 180 and can only bench 175 at age 34. Wonder if it's too late to gain muscle back now
It might be a little contradictor but there are plenty of power lifters who are able to get a good push through there legs by just being on their tippy toes. These are tips to be used a guide but they aren't laws ya know. Everyone is different.
Wow my comment already feels old. I failed 155 that attemt but I came back even stronger and hit it like a week later. Then again 2 weeks later 165. Now I wanna hit 175 but I'm optimistic ^^
Same happens to me. I got 185x6 for 2 sets then the next workout I could only get it for 3 reps. I'm thinking that backing off a bit and doing pause reps might be better for progress. It was disappointing as I got 205x2 the workout before even the 185x6. Want to get 225 by my 45th birthday, 2 months to go.
Started off benching 95 lbs and then a month later I’m comfortably repping 135 with good form and up 10-15 pounds :) didn’t warn up at first but now (last workout) I do just the bar for 10 reps, 95 lbs for 6 reps, 115 for 3 reps then 3 sets of a plate
165 lbs, 41 yrs old here. Havnt worked out in 3 yrs. Got bk in the gym 2 months ago. I am working my way up weekly. I started with 150 pounds . The last two weeks I’ve started hitting 215 multiple times(no spotter). Next week I’ll attempt 225 which is my all time max.🫣I go 2 to 3 times a week directly after work. I work legs, arms, and chest all within about 1 hr. My body is transforming so fast (muscle memory is real as fk). I feel great and it’s exciting to surpass prior weight limits. Consistency and not overtraining is my what’s been my biggest takeaways. 💪🏾💯💯
Watched this video a year or so ago when I was struggling to bench 225. Idk how your doing man but this video helped me a lot with warm ups, positioning, breathing ect.. now ive benched 275 for a pause in competition and next I stive to get 300lbs. You have no idea how much help this gave me and how you helped me in my journey thank you man
A warmup formula would be useful for those who currently have a 1 rep max of much less than 225. For example 165. Your demo warm ups have a significant bounce off the chest. BTW, you present a lot of good content on this.
I don't think he is actually bouncing the light weights he is just substantially strong to the point he can change the direction very fast like he is lifting styrofoam weights. Yes is is lifting it very fast up use in the C.A.T. acceleration principles. That speed will decrease as he lifts heavier but using maximum up speed you are training your CNS system to get ready for some heavy weight.
When I was a kid, my goal was 250 because Ice-T had a line about "benching ten quarters so I'm hard to sweat". I remember doing a working set of 250 for ten reps and thinking back on how that weight was at one time a 1RM goal.
Some videos demonstrate bringing the bar down fast as well, some say , as you do, to bring the bar down slower and with control, can you do a video on the science behind these 2 techniques. One other point about the collars: never use collars if you r training alone! Never never never, muscles cramp up and .sometimes the brachial nerve is affected due to bad positioning and if the bar is stuck on your chest with collars you can seriously injure yourself if u dont have collars you can easily tilt the bar ever so slightly and dump the weight on one side, then tilt the other side , it could save your life, if u have a spotter, sure use collars
➡️ *FREE DOWNLOAD!! THE 7 FASTEST WAYS TO INCREASE YOUR BENCH* www.criticalbench.com/youtube/
Hope everyone hits 225 that's reading this.
Current PR is 205, hoping to get 225 by the end of July
@@JPHolt413 you will definitely get there
@@JB-mb6lm got it too 235 about a week ago 🥳
@@JPHolt413 great job!
@@JPHolt413what did you do to get that.
I remember watching this when my PR was around 145lbs. I have come back here to say I've hit 225lbs this week. Felt surreal.
Awesome!
How much do you weigh?
@@royalericc its been 7 months since the comment but no reply btw you got any results in your bench
@IdontSUBTOEVERYONEWHOSUBSTOME unfortunately I injured my chest 3 months ago and currently working on my bench again I'm up to 135lbs I weigh 140lbs
@@royalericcfight threw the injury you will hit your goals soon bro how old are you if you don’t mind me asking
Today i surpassed my limits, i hit 225lb on the bench. Honestly, words can't describe how happy I am right now 🤜🤛
Wow, awesome!! Good job!! 👏
Know how you feel. I’ve been on cloud 9 all day.
Next is 275 baby, that’s my goal before summer. Let’s get it
Congrats. I broke it last week,feels not quite real.
Congratulations 🎉
Did 200 for the first time yesterday! 225 is next
Awesome! Rock on! 🏋️
Get it brother!!
Light weight!!!
Good job buddy.
I got it 💪
I remember how happy I was when I finally hit 225 after years of focusing on my bench and now I’m aiming for the 315 mark 🙌🏻
Awesome! Keep up the great work. Thanks for supporting the channel.
You have what we call bad genetics
How do you increased your bench weight?
Some days I can Rep 225 for 10 times/5 sets and other days I can barely do 1 set of 10 reps.
I’m not sure what I’m doing wrong.
@@xaviermartinez6089 make sure ur form is the exact same as when u do it good.
Nipple line 😆
79 years old, started in the gym first of this year. 215 and headed for 245 before 80th birthday. Working on tri’s and back at present.
@@josephhamilton1547 did you get it?
If true...that's awesome at 79, gives me hope. Great for hormone maintenance too.
How? 😭🙏 i feel weak af
@@robertwilson214 67 years old 1-1/2 years of gym. PR at bench is 215, working wt every day at bench is 205.
Rooting for you bro hows the progress
Took literal YEARS to gain chest strength for me. But got a 290 PR few days back and shooting for the 300lb club in a day or two.
Awesome 😎! You have totally got this
@@alainlee2159 okay
Did you hit it!?
@@Tinkler9000 yea dude! I got 315 for the first time in my life. Then end of July I broke my back and slipped a couple disks and have been trying to work my way back up again haha, but at least I got 315 and can claim that for the rest of my life even if I never get there again lol 💪 Thanks for askin man!
@@Munthegun howd you bresk your back?
The warmup method you teach is exactly what I needed. Just hit 225 today! Thank you so much!!!
Fantastic! Thanks for supporting the channel!
Stuck on 185, but I will use these tips and come back in a month with my new PR
Did ya make it?…
Yeah, did you make your goal!?
Now ?
We need answers
185 is always a wall for me after time off but I have hit 205 in the past. Hopefully this works for me.
Watched this video last night. I have been able to bench 215 for about a month now. But wasn't hitting 225. Took all your tips and benched 225 twice in a row today!!! Thanks for the video!!
Nice work! Keep it up 💪
Just hit 245 today!!
Literally the same thing happened to me. Except only hit 225 for 1. Lol
I just hit 315!!
Count me in the 225 club!!!! So freakin happy! This video with Jeff Nippards bench tips for form helped me get it done!! Thank you sir!!
That is awesome!
I watched this when my pr was 205 now its 275!
I’ve failed so many previous attempts in the past before watching this video but following your steps and techniques, I finally hit 225 ! great video 🙏🏾
Great job!
Update6 months and I'm still loving this bench. th-cam.com/users/postUgkxo_64lVTGMk7y4aXTPxPOcQ3YTLyQ6kYV I use it almost daily. I've gotten used to the small wobble and it's no problem at all. Love the storage, it folds right next to my weight set in the garage and hardly takes any space. I wish the covering material was a little bit tougher. I have a feeling that in a couple years it'll tear, but the bench is very well priced that I would just buy a new one.3 month usage review. Awesome bench for someone looking for compactness and storage. I did have to drill a couple holes to adjust my preferred seating position and leg bar position but that's only due to my personal preference. It's very sturdy for normal workouts, but for anyone going above 100# dumbbell press it wobbles ever so slightly. I would probably go with a fixed bench if that's the case. That being said i can accomplish 99% of my normal gym workout with this setup. Very happy with the purchase.
Thanks for the tips! I was at 135 2 months ago and hit 185 2 weeks ago! I watched this today because I was looking to up my max today and after watching this I hit 205! (I also always watch Eddie hall Bench something before going for a PR because it makes whatever I’m holding feel light)
That’s crazy I’m trying to be like you that’s my current bench, how many times did u bench per week
@@danielayala2300 i do a push/pull/legs split and rotate 5 days a week so I either bench twice a week or once a week. But sometimes it helped me to take a break and focus on incline/decline or even just dumbbell bench. All that together helped me feel more confident
Update, I hit 235 last week! It was sloppy and slow but I still hit it! I’m going to take a break from flat bench and do dumbbell press and incline/decline for the next couple of weeks and see how it goes
I was trying to hit 90KG (200lbs) bench for the longest time. I watched this video last night, as today I was planning on hitting it for the first time ever... And with this technique I DID!! AND IT DIDN'T Stop there! I tried the 100kg(225lbs) and hit that aswell! This has been my goal for the longest time. Thank you for the tips, and giving me the confidence to try!
That’s so great! I know it seems fairly simplistic but often times the basic and simple things will get us the best results. The key is not to overdo your warm-up or overdo your prep but do it with intention and very clear goals. So happy this worked for you as it does for so many and it did for me as well. Stay strong and stay after it.. you’ve only scratched the surface!!! The same approach works no matter what your goal is as long as the weights (load used at each warm up stage) are properly selected. Best wishes Coach Chris
i was just talking about hitting 225 and this popped up, thanks man great vid
Good stuff!
Thanks bro, this video is such an inspiration and it’s actually factual. Just left the gym and I hit 225 by following your method, thanks for giving me my new PR!!!!
Love to hear it brother, keep rocking
Was stuck on 215 and hit 225 today using these tips. Great stuff.
Yes!!!! 👍🏻💪🏻🤩 Nice work Mason!! Thanks for sharing and best wishes
Hey Chris. This was really helpful. I think a lot of people, myself included, will benefit from your tips. Thanks for putting it together!
My pleasure!
I found this video a few weeks ago for the first time. I tried last week to get to 225 using the method shown. I got through 205 before failing at 225. That being said, I felt good about the attempt. I brought it down nicely and was able to drive the bar up half way before failing.
Today I made my second attempt using this method and I succeeded! I am so excited now as it gives me a lot more confidence moving forward to start chasing down even heavier weight. The next goal is to hit 250 as I climb to 315!
Thank you so much for this video!
215 was my absolute best around 2 months ago. Lately, I've been having a hard time eating and getting my calories/protein and I've dropped from 157lbs average to damn near 149. I can still hit 205/210 on a good day but man it seems like I hit a plateau. Going to try your methods and see if I can hit it by the end of winter. (: I'll update you guys if anyone wants to know.
Good luck! Definitely keep us posted. Thanks for supporting the channel!
@Isaiah schmidt I'll def look into that as well. I appreciate it bro.(:
ALSO
Update Number 1: Hit 215 AGAIN with energy to spare using these methods. First time I got 215 I struggled to get the bar up and I barely scraped by. Going for 220 within 2 weeks to see if I can.
@@alexm.197 update? I’m at 185 for 1 😭
@@defy9231 Update #2:
Was a little depressed due to personal problems so I only did manage to go from 150 to 153lbs, BUT… I hit 220x1 (With energy to spare and NO pre work out)
205x2
190x5
185x7
I am going to attempt 225 by the end of April. I’m pretty sure I can hit one rep now but I want to hit at least 155lbs on the scale, preferably 158. (:
Final Update: Hit 225. I currently weigh 155lbs. Had energy to spare yet again but I was on pre-workout this time.(:
Honestly this video seriously helped. Form is everything and all the little things I wasn't doing was seriously holding me back. Haha. Especially the way I was gripping the bar. I know it took 3 MONTHS to hit but you guys can do it so much faster if you've got nothing getting in your way and if you're truly dedicated. Shout out to @Criticalbench for the video. Good luck friends.
Thank you for this refresher. It's been years since I hit 225. I watched this video for the for the first time a few days ago, and since I've been hitting the gym a lot lately I thought I'd give it a try. I missed it, but I could feel that my 51 year old body still had it. I followed along with your video again tonight and i crushed it. Thank you for reminding me that I am strong.
Keep working at it, it will come and it's going to feel sweet! 💪
Apart from trying to bench 225, this is the best demonstration on form and setting up for a bench press.
I've been training my bench at 150lbs for a couple months, and it's been feeling pretty good lately.
Decided to try my max today. Started at 135, then 185, then 205, and it was all feeling really good. So I decided to see if I could handle my whole stack at 250lbs, and I was able to get it up 3x. I've never been able to bench that much! I'm almost 40 years old, feeling pretty good! Looking like I'll have to invest in a few more plates too!
Congrats brother! Keep up the hard work!
I just started going to the gym I’m 115 lbs and I am able to do 110 lbs for a bench hopefully I can make my way up soon
That’s fantastic!! Yes 👍🏻 you will... stay at it! Focus on form and small incremental increases 😉
That’s great, what are you at now? Just hit 165 at 140lbs
@@Pirnaoany he could be at 180lb by now
Thank you so much for the invaluable information you provided. I just started working out again and after 3 weeks of working out, I'm back at 190lbs for 1 rep.
I'm going to try out your system and will hopefully be at 225lbs in a few months. 🙏💪😉
Sounds like a plan! That'll be awesome 💪
Did 190 for first time. I weigh 182. Started my gym journey 5 months ago. Used to weigh 162 and could only do 135 for about 4 reps. Prior to that I used to struggle with 135. So 190 is huge for me. I half rep'd 225 today after doing 190 for 4 reps. I think I did too many warm up reps. I did 12xBar, 12x135, 4x185 before jumping on 225. Im going to try again in a few days using your model.
UPDATE: Feb 14 2023, 3 months after posting this, I hit 225x1. 4 months after that, I hit 225x7 unspotted. Then I hit 235x1 and 245x1 spotted consecutively on the same day. A week or two later, I hit 255x1 spotted. A week or two later, I controlled 275 down to my chest and quarter repped it back up. (This was 8 months ago from today Dec 2, 2024). I took those 8 months off and lost alot of weight and strength. I'm 2.5 weeks back and am working my way back up; currently at 3 reps of 225. Crazy how much gains you lose by taking an extended break.
Great tutorial for beginners. Only thing I see that wasn't quite emphasized enough was when gripping the bar at the top try and bend that bar by turning your pinky in to help tuck the elbows & the other point totally missed is the ideal trajectory of the bar from the chest going up which should go slightly back on the press movement. Other than that 1 of the better bench tutorials have seen.
On a personal note as a older (43) guy with 1 really banged up shoulder do find doing warm ups for the shoulder joints before getting on the bench is a great help and I also do 1 slow set with just the bar first that isn't explosive just due to having a really bad right shoulder otherwise going straight in to being explosive the jolt at the end isn't fun. Also my set of 5 with just 1 plate a side (25kg plates & 20kg bar) I do a fairly slow down then a quick pause before exploding up, by that weight the bar doesn't have as much upward momentum causing as much of a jolt at the top on my shoulder & my shoulder feels better for it.
I appreciate the feedback. Yeah there’s a lot to say on this particular lift of course and certain things are more emphasized then others. Ultimately it’s a lot to take in for somebody in one video. Thanks again 😊
I HIT 225 This week and my god
Felt like I was Superman
Nice 👍🏻 Good for you man!! That’s awesome 👏
Wow, good job! 👏👏
Just hit it today, I feel ya brother.
4 years later still can’t do 225 for reps!!! But just got 185 for 8 reps!! Working going up every month so by December should get it!!
@@emanueletorregrossa4218 You can prob hit 225 you could be warming up to long
If anyone is struggling to progress power and still trying to hit 225, a simple program tip:
Do 6x3 sets. That’s 6-sets of 3 reps at roughly 85% of your 1R Max. My 1RM is currently 235 (on a good day) so I usually warm up similar to this video’s approach (135, 185…) then sit at 205 and rep out 3 reps for a set and rack. Rinse and repeat. If I’m struggling after 3-4 sets I can drop down to 200 or 195 but I don’t want to go lower than that.
3-rep sets are excellent when training at 85% of your max. It teaches your body to adapt to difficult loads without consuming all of your energy and tearing your muscles up after just 1-2 reps. If you can’t do 6-sets, try 3-4 and add sets/reps as you progress.
This program has a lot of backing from quality instructors and I’ve caught advanced lifters in my own gym doing them. The program is built to advance your max lifts. If you’re trying to grow the size of your chest then do more reps at lower weight (65-70%) but don’t do a couple of warmup sets and move to your 1RM and expect to set new PRs on 1RM - you’re not getting enough stimulus to advance if you just do 1 or maybe 2 reps during your session. You want a little more volume without going too light.
What does it matter though unless you are training for some powerlifting competition? Studies show the number of reps or amount of weight doesn't change muscle growth as long as you are going to failure and taxing your muscles. For an older person like me it's a lot safer too.
After coming across this video last week, I tried this twice and was able to hit 225 today with no spotter. I hit 225 earlier this year once and haven’t been close to it in years. I’m pretty athletic but upper body strength, specifically for bench, has always been an issue. I also would do a decent amount of reps beforehand before trying to get to 185/205/225 and now realize that in some cases, less reps is more. Thanks for this tip! Going to build off this to be able to get more reps at 225.
Nice work! Love hearing these stories. Keep pushing every day brother! 💪
I hit 305 in college when I weighed 160. That was 35 years ago...but a few additional tips I have used. Visualization. Imagine in your mind the rep(s) you are about to do. Also, when setting up, set your positon and grab the bar as he demonstrates, but then pull your upper body up toward the bar then lower back down and lock your position. For me, this always added a good arch to my back and added tension to my upper body that helped move the bar. Sort of like loading a spring. Anyway, worked for me. Hope it helps. Great video.
Great video! Just got my new 225 pr on bench! This video helped tremendously! Thank you !!
That was the best instructionvideo I have ever seen. Finally somebody who talk and shaw it at the same time. I'm so fed up with people that only talk talk talk and not shaw anything
Thanks for the positive feedback and for supporting the channel!
Great tutorial. I already reached 200 lbs. Hope to reach 225 lbs in next few weeks.
I did 195 last night, I will get 225 by end of year!! 5 months is plenty of time 😬
Go, go, go! You got this buddy! 💪
Did you ever make it.... I did the same...hit 195 few months ago... but im stuck. I never have a spotter, so unless im feeling really good...I rarely attempt to push it. Pretty sure that is my problem
@@KM-oi9ks Nope. Your problem is lack of sleep. Lol just kidding, but you can work on doing reps with lower weight...
I was watching this because I had chest today. Never could get 225 because I now believe I was doing too much "warm ups" I did this exact routine and got that baby up with room for a 2nd rep. Thank you for this video, I legit yelled after I racked it.
Awesome!!👊
57….switched my primary focus from distance running to weight training 3 years ago….did 15 reps at 225 just last night….its a journey and the older you get, the more that journey is all about finding the balance to avoid injury and yet still pushing.
Used to be addicted to distance running from 21 to about a month ago at 57. Distance running will kill your lifts due to joint paint, especially the squats and deadlifts.
Thank you! That actually worked for me. I've tried to reach 225 for a long time, but hit a plateau around 215. This technic allowed me to bench much more. All of a sudden I could easily do 3 reps with 225. Best video I have seen on this topic (and I've seen a lot!)
Glad it helped!
Have lifted off and on for ever, never quite got to 2 plates. I turn 62, next Sunday (Jan 7 2024) and this is my year! Pressed 200 for 1 as part of a 5 3 1 set 160-5 180-3 200-1. Then also 200-2 and some lighter volume sets.
240 is my end game goal for 2024, roughly 4x my age. I have my program in place but thought I would watch for any other useful points. - Cheers
You are heading to an injury doing that. Why does it matter what your max bench is? Just lift 8-10 rep range and stay strong and healthy.
Was doing 185, watched this video today and hit 3 reps at 225. Thanks my man!
Great work! 💪
Just getting back into the gym and I’ve been doing mostly dumbbell work. I got to 7 reps with 75 pound dumbbells. I benched for the first time today and I got 185 for 5. If like to push 225 at least once by the end of the summer.
You CAN do it!
You've more than got this man!
Great video. Been stuck at 210 since december last year.
Blaming my eating habbits (not enough food).
Been trying to do better. Going to try 225 again next week. Don't think I got it.
Believe it and it will happen! 💪
I just hit 205 a few weeks ago, 225 coming soon! Great video bro👍
Nice work! Keep up the hard work 💪
I benched this week on Monday and used this training method for inclined bench press where I warmed up using the 45 lb bar then worked my way up to 225 lbs on incline and successfully made it go up like it was 135 lbs 💪🏼💪🏼💪🏼
Nice work! Love to hear it 💪
Collars are good unless your working out solo..if u got caught with the bar on you and you need to rock those plates off your gonna wish their was no collars lol...i like trick like a powerlifter im gonna try that with 315.nice video thank you👍..whats your warm up routine before the bench?
Thanks for your feedback
Didn’t know I could hit 200!! Thank you brother! 225 is next!
Right around the corner 💪
Awesome tutorial! Thanks for taking your time to break this down for us!
Glad it was helpful!
I can literally watch this 10 times and learn how to be a better bench presser for better Gainzz 💪🏽
Love to hear it! Thank you for joining us!
3 to 4 months in the gym I get to 225 5x5 easy peaes! When I got to 205 I would go back down 20 pounds and do 3x10 then the next week move up to 10 do that 3x10 then 205 3x10, I'd always do dips, pull downs too. Squats the same way too.
Thanks for the great video man! It's interesting that you mentioned bringing the elbows in for more power ,I've noticed whenever I'm struggling on a rep my elbows would go in then I'd be able to push on through.
Happy to help!
I just started doing that shit one day. Didn’t really even think about it.
Finally hit 225 tonight with the help of this video! Thanks a bunch!! Now on to the next goal.
Glad it helped!
on the cusp of doing 225, now at 205.....havent done that in years....great video....love the cross on the shirt
Awesome! Thank you!
I'm 30 and I've been hitting 245 just started in February and didn't realize it was a big deal makes me more grateful
Hit 205 6 weeks ago and since then I’ve been doing working sets in the 185-195 range and benching 2/3 times per week. I want to attempt 225 before 2025. Thank you for this video!!
Why wouldn't you use a collar on the bar? Very simple. You are trying to see your max reps and if you get stuck you can dump the weights to either side. Others can stay the hell out of your way for your bench press space.
Hit 225 for the first time today. Age 40, 184lb, lifting for 8 months. I am looking forward to the next step!
Best bench press video ever
I'm rn at 198 or 195 pounds 5 to 6 months and1.5 month of real hard training . Really hoping to hit 225 before summer hits in 2 months I'll be soo happy.
I'll be happy even if I do a one rep max which I could but I want to do 2 or 3 reps xd I couldn't imagine lifting 100kg around 6 months ago and now I'm already on a journey to hit it .
Ps:God speed to all my brother trying to hit 225 pounds too hope you hit your goal soon.
Thank you
Did you hit it yet?
@@Jonathannyanez Thanks for asking I almost forgot to update . I hit 264pounds (120 kg) I think around 2 weeks ago . Hoping I can do reps by the end of the summer now on the same weight .
@@UditENG-xi4pu damn how can I improve my bench bro I’m literally can’t get past 115
@@Jonathannyanez Bench press also uses other musles like the lats so incorporate lat training .
And for pressing strength do military presses.
Also try to do low reps on last set (4 to 6) and.
Take help from a spotter with heavy weights which you wouldn't be able to do yourself for reps it helps a lot . In a week doing with should put a lot more weight on your bench.
Good luck brother.
I dont have bench in house but do floor press. My previous PB was 96kg, but i had an energy drink,got totally psyched up for it....and did the 100kg. Your mental state is a big part of it,when im tired and unfocused i can barely move 85kg.(I find shoulders are last to warm up,they need to get accustomed to the crushing weight around 80 percent of your max)
Id say that sounds pretty common 👍
Maxed out 3 times this week using this form hit 195 lbs for one and then hit 205 lbs today and then 215 lbs right after
🙌🏻
@@Criticalbench update I hit 225 a week ago
@@lilbristo YES!!! 👍🏻😆👏🏼 that’s outstanding!!!! Congratulations
great advise - especially with the warm ups. i used to warm up way too aggressively and burn out by the time i got to my heavier lifts. plateaued for a longgggg time doing that.
now i do bar for 10-15, 135 for 5, and 160 for 1 or 2. then i'll do my heaviest set for 5-8 then bump it down by 10-15 pounds each progressive set. i've leaned away from trying to hit 1 rms for now to build up explosive strength. my current best is 170 for 9
Rock on! 🏋️
I appreciate your video with clear instructions, very helpful.
Cool! Thanks.
Max is 215 I’m soooo close
Fantastic! You got this 💪
Same bro . Going for 225 on monday 🙏🏽💪🏽
UrBloo2 Awesome bro!! Get it!! 😉👍🏻💪🏻
Did y’all get it??
@@san-g1344 current max is 240 and I can rep 225 twice
I watched this video a few days ago and rocked 225 today! It felt so good I went for 245, which was an overshot for sure, but I’m sure I’ll get there soon. Thanks a lot brotha.
Love to hear it 💪
Light weight i hit 225 like it's nothing been working out my whole life my max was 245 when i was younger. I workout at the age of 55 years old go hard 225 stay on my GMWD 3-in-1 bench press love the equipment.
Can’t wait to try it out. Cheers Dallas
Thanks!
@@Criticalbench I got 215 x2 today! NeXT week going to 225 for sure . I believe it’s going to happen. Cheers Dallas
@8:15 people don't use a collar so they can dump it if they don't have a spotter, it actually is an extra safety measure. That being said - it was a good video - thank you.
This video is great can’t wait to try this method tomorrow, thank you!
I’m 125lbs and I have 155lbs x4 bench press, 160lbs x2.
With 1month gym & 6 months calisthenics. My first big goal in gym is these 225, I just love this exercise man
Will try to master 175, then 200 and 225
Awesome! Keep up the great work. 👊
Tried your technique. Hit 225 for the first time! Thank you!
Fantastic! Love to hear it, stay blessed
Fantastic information here!
Glad you think so!
I have lost all my strength since I got Lyme disease. I maxed at 225 when in my early 20s when I weighed 165. Now I weigh 180 and can only bench 175 at age 34. Wonder if it's too late to gain muscle back now
It's never too late, hit the subscribe button and let us show you the way!
Tucking in the shoulder blades also stabilizes the shoulders and makes your presses stronger.
Thanks for this. Just managed a new pr 105kg. Following these steps really helped!
Nice work!
No matter what bench I use I'm never flat footed always on front part of my feet so what do I do get bricks?
It might be a little contradictor but there are plenty of power lifters who are able to get a good push through there legs by just being on their tippy toes. These are tips to be used a guide but they aren't laws ya know. Everyone is different.
Thanks much appreciated! @@Criticalbench
These videos are so nice to watch
Thank you, Mich!
Still a beginner but the video is very helpful, tryna hit 155 today for the first time applying some of the techniques shown in the video ^^
Wow my comment already feels old. I failed 155 that attemt but I came back even stronger and hit it like a week later. Then again 2 weeks later 165. Now I wanna hit 175 but I'm optimistic ^^
I feel like some days are better than others. I can bench 195 for 1 last week but today I couldn’t hit 185.
This is not uncommon so don't get down about that. Have you ever considered adding a deload week to your training protocol.
Same happens to me. I got 185x6 for 2 sets then the next workout I could only get it for 3 reps. I'm thinking that backing off a bit and doing pause reps might be better for progress. It was disappointing as I got 205x2 the workout before even the 185x6. Want to get 225 by my 45th birthday, 2 months to go.
that literally happened to me today. i’ve done 195 but couldn’t get 185 today
Watching right now about to go for 225 I hit 215 2 months ago and I think I’m ready. 1 year of training in the making
Good luck!
Gerat video. To answer about the collar.
I bench alone so in an emergency i can have the plates slide off in my hone gym.
8:11 One good reason for not using collars?
Safety.
If you are pinned by a heavy bar, you can lean the bar to one side and plates will just slide off.
Agreed!
Started off benching 95 lbs and then a month later I’m comfortably repping 135 with good form and up 10-15 pounds :) didn’t warn up at first but now (last workout) I do just the bar for 10 reps, 95 lbs for 6 reps, 115 for 3 reps then 3 sets of a plate
Awesome! Congrats. 👊
This video helped me hit 225 today for 3 your a boss thank you
Awesome! Glad it helped 👊
165 lbs, 41 yrs old here. Havnt worked out in 3 yrs. Got bk in the gym 2 months ago. I am working my way up weekly. I started with 150 pounds . The last two weeks I’ve started hitting 215 multiple times(no spotter). Next week I’ll attempt 225 which is my all time max.🫣I go 2 to 3 times a week directly after work. I work legs, arms, and chest all within about 1 hr. My body is transforming so fast (muscle memory is real as fk). I feel great and it’s exciting to surpass prior weight limits. Consistency and not overtraining is my what’s been my biggest takeaways. 💪🏾💯💯
I’m 16 and 145-150lbs and I’ve been stuck at 210 for about 2 months. So let’s hope this works
How’d it go? I can do 200 fs but I’m kinda scared to go up to 225
I’m 17 154 lbs
Watched this video a year or so ago when I was struggling to bench 225. Idk how your doing man but this video helped me a lot with warm ups, positioning, breathing ect.. now ive benched 275 for a pause in competition and next I stive to get 300lbs. You have no idea how much help this gave me and how you helped me in my journey thank you man
Glad to hear your success story and that we are able to contribute to your goals. Its our pleasure, stay strong and keep with it 💪
A warmup formula would be useful for those who currently have a 1 rep max of much less than 225. For example 165. Your demo warm ups have a significant bounce off the chest. BTW, you present a lot of good content on this.
Thank you for your comment. For warm-up please check out our channel for many videos that can help you with this.
I don't think he is actually bouncing the light weights he is just substantially strong to the point he can change the direction very fast like he is lifting styrofoam weights.
Yes is is lifting it very fast up use in the C.A.T. acceleration principles. That speed will decrease as he lifts heavier but using maximum up speed you are training your CNS system to get ready for some heavy weight.
I bench 225lb for 6 reps with no problem but the thing is i don't know if the bar really weights 44lbs
Standard Olympic bars in gyms weigh 44-45lbs
I train solo so if i was unable to get the weight back up i would toss off one side then the other colars can hurt someone if they are solo
Be careful. Bench pressing is more dangerous.
When I was a kid, my goal was 250 because Ice-T had a line about "benching ten quarters so I'm hard to sweat". I remember doing a working set of 250 for ten reps and thinking back on how that weight was at one time a 1RM goal.
That's awesome
You can travel many miles by taking small steps along the way.
gonna use this to help me go from 215 to hopefully 225 in the near future!
Awesome!
Some videos demonstrate bringing the bar down fast as well, some say , as you do, to bring the bar down slower and with control, can you do a video on the science behind these 2 techniques.
One other point about the collars: never use collars if you r training alone! Never never never, muscles cramp up and .sometimes the brachial nerve is affected due to bad positioning and if the bar is stuck on your chest with collars you can seriously injure yourself if u dont have collars you can easily tilt the bar ever so slightly and dump the weight on one side, then tilt the other side , it could save your life, if u have a spotter, sure use collars
nice vid coach, u explain things good
I just downloaded the video thank you for this ❤❤❤❤
I remember watching this a while ago when my max was around 205. Now I rep 2 plates easily.
Thanks . I will try this i have never hit 225 . great instruction.
You can do it! 💪
What’s considered impressive for percent of body weight that your benching?