@@Shvabicu I feel seated variants are easier to progress on, completely anecdotal but idk, standing barbell ohp progresses really slowly for me, whereas seated db shoulder press is quite steady.
For anyone wondering the bench variation he is doing (without legdrive) is called a larsen press, and its main objective is to increase raw strength of the pressing muscles, with a lower recovery demand due to a decrease in load which will allow you to increase frequency on your bench variations.
@@kevinlee236 decreasing stability is kind of the point. Larson pressing is rarely ever used for stability issues, technique work with the standard bench would be more efficient since stability is highly specific. rather, It is by utilising the lack of stability, that you can reduce force output and thus reap the benefits of the Larson press. We know this because high levels of stability result in The CNS allowing for the output of more force. Stability in regard to the standard bench is often a standard bench technique error, often from poor bracing or leg drive, paused bench works wonders for this.
@@sw-gz9psLarson press is honestly kind of a waste of time. It's a good lift, but I mean, it's benching. Pinpresses are what beginners need, I know you didn't say "beginners need Larson press" but I'm just saying. Pin presses, are infinite. Wouldn't really need larsons.
learning proper bench technique will make it much more fun too, I "excelled" at squat and dl while my bench was kinda mediocre. Never really liked benching because of this but then when I started perfecting my technique I realised how technically challenging and fun the lift really is and now it's a close second in terms of enjoyment, with dl being number 1.
@@12venni honestly that ain't even that bad, but yeah your squat and dl are ahead. Have you tried widening your grip, really helped for me. Also randomly was able to get a bigger arch, maybe look into flexibility?
Funny how this is my case with deadlifts. I’m great at squats and my bench is decent too. My deadlift on the other hand never feels tight enough and I always feel like my lower back is going through hell when I do them.
@@water_25 we're all different haha, literally have never had lower back issues on deadlift, in fact now that I think about it I've never really had any of the classic sbd injuries like shoulder pain, low back pain etc. Btw I'm not saying you're not bracing properly, but it might be the issue, otherwise maybe keep spine loading movements at a lower intensity/volume, like don't (low bar squat) and dl on the same day, deadlift less idk. Some people just aren't built for certain lifts, but I believe you should prioritize it in that case, give it extra "care" and "love".
Finally someone making a true and accurate bench press advice video and thank you for showing a comp. Bench press with a pause, some many people are showing touch n go and telling people it’s a bench press, but again great advice
I've added 80 pounds to my bench since January cause i was scared to lift heavier weights but my technique in those 4 months has gotten to a point where i can keep consistent with adding 5 pounds every 2 weeks
@@keegansluiiis8998 How? What program u run? I deadlift 210 kg without a belt and still make progress but my bench is kinda stuck at 110kg, i'm not even built for Deadlift either at 5'9 with short arms.
I was stuck on 185lbs for a couple months, decided to take a little time to rest and train lighter. When it came time to break the max, I finally went up to 195, then on the next max out, 205. I'm coming for that 210, and eventually 225.
This is great advice, because learning to bench optimally will allow for a better starting weight, and superior muscular recruitment which leads to better muscular adaptations that will enhance overload. Don’t forget supplementary workouts like chest flies, shoulder complexes, and some verticals pressing motions to build them pushing muscles.
I stagnated at 85kg for months after it took me 3 months to go from 50kg (as a complete noob) to 80kg (about 185lbs). I didn't progress much for another 2 months. I do calisthenics now and haven't benched in a long time but I'm thinking of going back to weightlifting.
Man I feel like now that im approaching 30 years old, I need to start doing those active warmups/activations before training. Ive always been the "just warm up with light weight on the exercise youre gonna do" kinda guy, but suddenly this year i feel like my body has suddenly become more sensitive. Aches and pains have been flaring up so easily, especially when im not well rested/rushing my warmups. Gonna give them a try man!
I can absolutely agree with you, the larsen press was a big gamechanger for me and generally learning the technique first, so that the back and shoulders remain completely stable during the execution!
Do barbell or neutral grip barbell close grip tricep floor presses (chains and bands also). #1 way to overload triceps without using leg drive and Momentum.
If you're stuck on the same weight in a particular exercise, you should stop doing it and switch to something else. So I was stuck on bench press weight, so I switched to dumbell presses and flys only. A month later went back to BP and could bench more. Having to now use your legs to benchpress defeats the whole point of bench pressing. At that point you are ego lifting. The point it to isolate not incorporate. If you can't bicep curl 20kg, I can't give you advice to incorporate your front shoulder to lift it. Yes you will lift it but that would be bad form if your goal is to target your bicep.
This applies to everyone, but especially if you’re plateauing early into lifting it’s worth evaluating other aspects besides your lifting. Inadequate sleep and diet will hurt you far more than a slightly suboptimal program
Don’t retract your shoulder blades and try to keep it there. The only thing you should be maintaining is scapular depression, not retraction. Intentionally keeping shoulder blades back messes with scapulohumeral rythm and winds up putting a higher percentage of the load on the rotator cuff and its adjacent muscles, which should’ve instead been moved by your chest. The coracobrachialis is also stressed when trying to maintain retracted scapulae through the pressing motion The correct way to press is shoulder depression and allowing the shoulder blades to travel naturally
I believe the best way to get stronger at bench press is not just the bench press. But working out you back, shoulders, triceps, core legs, glutes, and other chest movements like flys. It all goes well together in this compound movement.
I’ve found barbell overhead press to help with barbell bench press progression. Since the front delts and triceps are used in the bench press, building up shoulder and tricep strength will help along with chest strength from flies, presses and dips.
Tbh lateral raises are only a single joint exercise and you can only lateral raise so much weight with perfect form, I think he meant compound lift, and the bench can be the hardest with the OVH but what's great about it is that there are many cool variations that can help you break through plateaux or vary your program like the push press, behind the neck press, z press... Flat bench doesn't have that many good variations apart from DB bench and even there it really is a totally new learning curve, that's why I'd say bench is the hardest, but yet again individual variables kick in so it's up to you ig
Ppl always said one plate comes very fast, but it took me almost 9 months to finally do one rep of one plate. By then, I was already able to do 7 reps of one plate on dips and 3 reps of one plate on pull ups. Benching is truly difficult.
strength is always leverage dependant. skinny guys with really long arms often struggle with the bench press, but do better on other exercises like the deadlift.
Its all about your own anatomy. If you have small ribgace, long arms etc it is way harder to bench. Some people I have seen benching can arch more and have almost twice the size of my ribcage, the range of motion is vastly different.
@@armitageshanks2499 It doesnt really make sense yeah I know. For reference Im 120 lbs, and I train mostly based on calisthenics and I also do some amateur rock climbing. BUT HOLY COW 3 plates is insane. Absolute monster. U shud be proud of urself bro
@@jasonshih3633 haha, you're too kind. Yea makes sense, if you're 120lbs then 1 plate would be an intermediate bench which perfectly justifies 9 months, while 1 plate pullups would be manageable given your calisthenics and rock climbing background. Keep grinding
what about working the external and internal rotators before benching? Idk i started incorporating that and my bench became much more stable and i could do more reps in my highest weight
I think most important with BP is knowing what are your goals, is it to build muscle or bench a lot of weight. I wouldn't recommend using your legs or over arching your back if you are trying to build muscle. So are you bodybuilding(building your body to look good, not necessarily to look jacked for Mr Olympia) or powerlifting.
I guess I'm one of the lucky ones. I started at 60kg (135lbs) and within 6 months I reached 118kg(260lbs) Still haven't plateaud yet. Strength training definitely help sky rocket my bench and it hast stopped yet. All of this at a 86kg(190lbs) BW.
I actually had a very different experience with the bench press.. I'm a Powerlifter myself, btw Started lifting seriously back in March 2021 as a 15 year old HS Freshman I want to say? I'm up to a 120kg bench atm as a 17 year old HS Junior closing in on 125 and progress has always been pretty consistent.. My squat followed a similar story (~180kg rn so not great, not bad ig) but my deadlift just sucks. 175kg rn lmfao, switched over to sumo 2 months ago but I still just can't get the lift down. We'll see going forward though.
I wish I fit in this category. I deadlift, squat, and bench once a week. Legs twice a week usually. But my bench max is 225 squat is 240 and deadlift is 270
its different for every individual. you have to play around with grip widths and see which is the most explosive and natural to you. for example, Julian Maddox has a width that is about shoulder length but because of his leverages, thats the one where hes able to drive the most power
Repping 40ibs for 12 reps on the snitch machine my first time at the gym working out 15 months ago now I can do 175 for 12 reps that’s 135ibs added to bench. Where as my curl has only went from 15 ibs to 30ibs so far my bench has been the easiest to increase
Yeah I could only put 40 lbs on my bench in the first 3 months of benching. Comparing that to my squat, doubling it in 3 months. So I thought I was doing something wrong on bench.
It’s weird for me, because I do not know how to use leg drive that much for Bench. I can max at 125kgs but I can also bench 115kgs x 4 without leg drive
My bench went from not being able to lift the bar at 100lbs bodyweight to benching 500 at 215lbs in 3 years. A big bench doesn’t have to take long. Deadlift 315-675, squat 275-601
@@MMACinephile I benched 385 natty after 2 years of training at 20 years old I’m 22 now been on gear for over a year and bench 500 I would still be strong naturally gear helps but not that much I’d still be stronger then the majority of natty lifters if I stayed that way.
I’m 6’3 and I don’t retract my back or arch it. Since February my bench has gone up 70lbs. Recently I did one minor thing and tweaked my back which threw me completely out of order. Kids, don’t arch your back, and if you do don’t do it to high. :)
Go heavy and go more infrequent, easy way to progress fast, most people don’t give themselves proper time to rest, also focus on mind muscle connection
Locking your upper back is the reason y’all shoulders are breaking. Lock the Lats. Of course you upper back needs to be stable but your push is going to come from your Lats. Don’t go breaking y’all shoulders
I'm so frustrated with my bench progression because I can't seem to understand how to use "leg drive". So I'm stuck at a pathetic bench press max of 90lbs 😭. Anyone have any tips for how to use leg drive? 😅
When you're lying down, move your feet as close as you can to your body with heels still on the ground to build up the most 'pressure'. Then when you're pushing literally just press into the ground hard while bracing your core
Hi i am not a serious lifter i am a boxer and lift to supplement my training. But when i train the bench even if it’s not heavy for me i have trouble balancing it
To be honest the best way to increase your bench is to just bench more frequently. The second thing that can help alot is to increase your body weight, in my experience bench get the most affect from how much you weight
Bench is actually one of the easiest things to progress. 😅 there are many factors to bench. Triceps are always the biggest downfall for beginners. Pin pressing and EATING are the best ways to progress it. You need a rack with pins. PINS specifically, and keep them as close to the chest as possible without touching your chest itself. You can load up 350, and just tense up under it, dont try lifting it per say, but just tense up and feel it. Eventually you will move the bar a tiny bit. Your bench will absolutely FLY up. I was benching 350 for 1, 315 for 5 in less then a year, completely natty while also eating insanely well and having no job, granted. Its definitely possible to overload compound movements with isolation type movements. A muscle under insane (SAFE) tension will absolutely FORCE growth.
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Overhead press:
Allow me to introduce myself.
jesus christ ohp is the worst for progressing, it's so demotivating
@@Damdaaa I progress really well on seated OHP in the Smith Machine. Builds hypertrophy like a mf and has great carryover to barbell OHP
@@Shvabicu I feel seated variants are easier to progress on, completely anecdotal but idk, standing barbell ohp progresses really slowly for me, whereas seated db shoulder press is quite steady.
@@Damdaaa I`m progressing way faster on ohp rather than bench press. Everyone built different i guess.
@@Shvabicu I found that heavy upright rows has perfect carryover to ohp.
For anyone wondering the bench variation he is doing (without legdrive) is called a larsen press, and its main objective is to increase raw strength of the pressing muscles, with a lower recovery demand due to a decrease in load which will allow you to increase frequency on your bench variations.
also to better work on stability as the legs come off
@@kevinlee236 decreasing stability is kind of the point. Larson pressing is rarely ever used for stability issues, technique work with the standard bench would be more efficient since stability is highly specific. rather, It is by utilising the lack of stability, that you can reduce force output and thus reap the benefits of the Larson press. We know this because high levels of stability result in The CNS allowing for the output of more force. Stability in regard to the standard bench is often a standard bench technique error, often from poor bracing or leg drive, paused bench works wonders for this.
larsen*
@s w that's what I was trying to say in short but absolutely beautifully said! ^
@@sw-gz9psLarson press is honestly kind of a waste of time. It's a good lift, but I mean, it's benching. Pinpresses are what beginners need, I know you didn't say "beginners need Larson press" but I'm just saying. Pin presses, are infinite. Wouldn't really need larsons.
Scapula before: 😊
Scapula now: 😔
lmao i found this very funny GG
Hahahah
That deserves a 100th like!🎉
learning proper bench technique will make it much more fun too, I "excelled" at squat and dl while my bench was kinda mediocre. Never really liked benching because of this but then when I started perfecting my technique I realised how technically challenging and fun the lift really is and now it's a close second in terms of enjoyment, with dl being number 1.
Im in the same boat man been benching 3 times a week, but my bench is only 220, while my dl is 440 and squat 350... im 6,1 and have rly long arms
@@12venni honestly that ain't even that bad, but yeah your squat and dl are ahead. Have you tried widening your grip, really helped for me. Also randomly was able to get a bigger arch, maybe look into flexibility?
Funny how this is my case with deadlifts. I’m great at squats and my bench is decent too. My deadlift on the other hand never feels tight enough and I always feel like my lower back is going through hell when I do them.
@@water_25 we're all different haha, literally have never had lower back issues on deadlift, in fact now that I think about it I've never really had any of the classic sbd injuries like shoulder pain, low back pain etc. Btw I'm not saying you're not bracing properly, but it might be the issue, otherwise maybe keep spine loading movements at a lower intensity/volume, like don't (low bar squat) and dl on the same day, deadlift less idk. Some people just aren't built for certain lifts, but I believe you should prioritize it in that case, give it extra "care" and "love".
Exactly the same here
Finally someone making a true and accurate bench press advice video and thank you for showing a comp. Bench press with a pause, some many people are showing touch n go and telling people it’s a bench press, but again great advice
I've added 80 pounds to my bench since January cause i was scared to lift heavier weights but my technique in those 4 months has gotten to a point where i can keep consistent with adding 5 pounds every 2 weeks
Jesus, please tell me what your program is in detail.
Dips, ohp, floor press, larsen press, JM press, tricep pushdowns and some barbell rows.
The absolute GOATS of fitness
Idkkkk. My bench was 115 and now it’s 290 in the first 15 months and it’s still goin up pretty fast
Wtf bro got some genetics
Whats it now lmao
@@jamalljackson6989 definitely slowed down😂😪 290 wasn’t paused. Now I’m at 331 competition pause. I’d say touch and go like my 290 i could hit 353
@@keegansluiiis8998 How? What program u run?
I deadlift 210 kg without a belt and still make progress but my bench is kinda stuck at 110kg, i'm not even built for Deadlift either at 5'9 with short arms.
@@Yujin-io2ks he's running dianbol
I was stuck on 185lbs for a couple months, decided to take a little time to rest and train lighter. When it came time to break the max, I finally went up to 195, then on the next max out, 205. I'm coming for that 210, and eventually 225.
Man I’m the opposite. Bench went from 265-315 in a year. Whereas my squat went from 255-295 over 3-4 months. Stagnating hard on squat atm
This is great advice, because learning to bench optimally will allow for a better starting weight, and superior muscular recruitment which leads to better muscular adaptations that will enhance overload.
Don’t forget supplementary workouts like chest flies, shoulder complexes, and some verticals pressing motions to build them pushing muscles.
I stagnated at 85kg for months after it took me 3 months to go from 50kg (as a complete noob) to 80kg (about 185lbs). I didn't progress much for another 2 months. I do calisthenics now and haven't benched in a long time but I'm thinking of going back to weightlifting.
Man I feel like now that im approaching 30 years old, I need to start doing those active warmups/activations before training. Ive always been the "just warm up with light weight on the exercise youre gonna do" kinda guy, but suddenly this year i feel like my body has suddenly become more sensitive. Aches and pains have been flaring up so easily, especially when im not well rested/rushing my warmups. Gonna give them a try man!
The truth! Every point you mentioned is a long lesson learned, and every point is good for 5-10 lbs added to your max.
Some tips on Leg Drive in the Bench Press would be greatly appreciated. 🙏🏻
What I’ve done to help my bench plateau is doing a light bench session and heavy bench session. Idk if it’s optimal but it’s been working.
I can absolutely agree with you, the larsen press was a big gamechanger for me and generally learning the technique first, so that the back and shoulders remain completely stable during the execution!
both my Squat and DL at 405, bench stuck at 225x5 for 7 months now, time to start my bench arc (not physicially)
This is exactly why Leon Edwards is the best human in the entire human race.
I agree
Facts
Highly doubt it, he's black.
@@Idk-rb8qw
📸
@@Idk-rb8qwwhat in the fuck 💀📸
since I started using real powerlifting programs instead of some powerbuilding ones or ppl like splits my bench went up
where do you find powerlifting programms?
A coach programmed them for you pr it was free stuff you found
@@wallesdrop3026 I recommend lift vault and their program finder
@@rio-wp5ie yep bro gotta focus on whats the goal
Adding in dips took my bench up 25 pounds ngl
yeah your progression was insane
Weird seeing my bench clip in someone else’s vid😂
And that's why Leon Edwards should be the first person to contact aliens
Do barbell or neutral grip barbell close grip tricep floor presses (chains and bands also). #1 way to overload triceps without using leg drive and Momentum.
Facts bro 💯
If you're stuck on the same weight in a particular exercise, you should stop doing it and switch to something else.
So I was stuck on bench press weight, so I switched to dumbell presses and flys only. A month later went back to BP and could bench more.
Having to now use your legs to benchpress defeats the whole point of bench pressing. At that point you are ego lifting. The point it to isolate not incorporate.
If you can't bicep curl 20kg, I can't give you advice to incorporate your front shoulder to lift it. Yes you will lift it but that would be bad form if your goal is to target your bicep.
Depends if you are a powerlifter or not
leg drive is not egolifting
I'm gonna save this Short and come back in a year or two when I inevitably stagnate.
I am gonna hate when coach Mario makes a video on this guy
I made a pretty crazy bench transformation my first 3 months never went up again though years later 😢
This applies to everyone, but especially if you’re plateauing early into lifting it’s worth evaluating other aspects besides your lifting. Inadequate sleep and diet will hurt you far more than a slightly suboptimal program
Great video man
Don’t retract your shoulder blades and try to keep it there. The only thing you should be maintaining is scapular depression, not retraction. Intentionally keeping shoulder blades back messes with scapulohumeral rythm and winds up putting a higher percentage of the load on the rotator cuff and its adjacent muscles, which should’ve instead been moved by your chest. The coracobrachialis is also stressed when trying to maintain retracted scapulae through the pressing motion
The correct way to press is shoulder depression and allowing the shoulder blades to travel naturally
Yes, you're right, Eugene Teo has a very nice and informative video about this.
Exactly what I am currently doing to break my current platoe
I believe the best way to get stronger at bench press is not just the bench press. But working out you back, shoulders, triceps, core legs, glutes, and other chest movements like flys. It all goes well together in this compound movement.
I’ve found barbell overhead press to help with barbell bench press progression. Since the front delts and triceps are used in the bench press, building up shoulder and tricep strength will help along with chest strength from flies, presses and dips.
Flat bench and lateral raise imo are the hardest to add weight
I thought OHP was the lift that took the longest to progress? (that or lateral raises i guess)
Tbh lateral raises are only a single joint exercise and you can only lateral raise so much weight with perfect form, I think he meant compound lift, and the bench can be the hardest with the OVH but what's great about it is that there are many cool variations that can help you break through plateaux or vary your program like the push press, behind the neck press, z press... Flat bench doesn't have that many good variations apart from DB bench and even there it really is a totally new learning curve, that's why I'd say bench is the hardest, but yet again individual variables kick in so it's up to you ig
I imagine he is talking about SBD lifts
In powerlifting, and yes it does too
@@Sam-ge5hg behind the neck press💀💀 risky, because most people don't have the mobility and even then there's not much reason to do it
@@Damdaaa EZ bar BTB Ohp is overpowered
Ppl always said one plate comes very fast, but it took me almost 9 months to finally do one rep of one plate. By then, I was already able to do 7 reps of one plate on dips and 3 reps of one plate on pull ups. Benching is truly difficult.
strength is always leverage dependant. skinny guys with really long arms often struggle with the bench press, but do better on other exercises like the deadlift.
Damn lol wtf I bench 3 plates but I only pullup 1 plate and not even full strict ROM 😂😂😭🤦♀️
Its all about your own anatomy. If you have small ribgace, long arms etc it is way harder to bench.
Some people I have seen benching can arch more and have almost twice the size of my ribcage, the range of motion is vastly different.
@@armitageshanks2499 It doesnt really make sense yeah I know. For reference Im 120 lbs, and I train mostly based on calisthenics and I also do some amateur rock climbing.
BUT HOLY COW 3 plates is insane. Absolute monster. U shud be proud of urself bro
@@jasonshih3633 haha, you're too kind. Yea makes sense, if you're 120lbs then 1 plate would be an intermediate bench which perfectly justifies 9 months, while 1 plate pullups would be manageable given your calisthenics and rock climbing background. Keep grinding
what about working the external and internal rotators before benching? Idk i started incorporating that and my bench became much more stable and i could do more reps in my highest weight
*Lateral raises entered the chat*
I can proudly say to my dude with the 80kg bench pr. Leave the weight on, I need to warm up!! ;)
Damn bro, I'm stuck at 80kg for like 3 weeks now
@@Kebbab.213 Do increase the weight, like doing drop sets, but the opposite were it becomes heavier.
@@HOORAY4BOOTAY5 so like, 4 at 80, then 85 for 3-2 and then 90 for 1-2 ?
@@Kebbab.213 EEEyup.
Warming up with 80 kilos is too heavy no matter how strong you are
I think most important with BP is knowing what are your goals, is it to build muscle or bench a lot of weight.
I wouldn't recommend using your legs or over arching your back if you are trying to build muscle.
So are you bodybuilding(building your body to look good, not necessarily to look jacked for Mr Olympia) or powerlifting.
My bench is shit 💀
I have been lifting for only 10 months and my bench press increased by 110 lbs/49.9 kgs from 105 lbs/47.6 kgs to 215 lbs/97.5 kgs at 15 years old
I thought side delts was the hardest👀 these 20’s been heavy forever
I got my bench to 135 to 205 with pushups dips, i recenlty stopped going now i cant bench 185 but then again i trained fasted for first time 😅
I guess I'm one of the lucky ones. I started at 60kg (135lbs) and within 6 months I reached 118kg(260lbs) Still haven't plateaud yet. Strength training definitely help sky rocket my bench and it hast stopped yet. All of this at a 86kg(190lbs) BW.
I actually had a very different experience with the bench press.. I'm a Powerlifter myself, btw
Started lifting seriously back in March 2021 as a 15 year old HS Freshman I want to say? I'm up to a 120kg bench atm as a 17 year old HS Junior closing in on 125 and progress has always been pretty consistent.. My squat followed a similar story (~180kg rn so not great, not bad ig) but my deadlift just sucks. 175kg rn lmfao, switched over to sumo 2 months ago but I still just can't get the lift down. We'll see going forward though.
And that’s why Leon edwards has the most aesthetic physique in the universe
nah I'm better
who
Saw thay 50kg and expexted to see kevdog next.
I’m still at 185 after trying bench press for 4 months
Chest day do dips after bench press or the last exercise you get stronger quicker
Him: Bench press is the slowest exercise to progress in
Bicep curls 👀
Pull ups 👀
Over head press 👀
Dips 👀
Lateral raises 👀
Progress in lateral raises 💀
Just progress by adding 2 2ib plates every 2 weeks
bro the ragdoll legs look so funny lmao
I wish I fit in this category. I deadlift, squat, and bench once a week. Legs twice a week usually. But my bench max is 225 squat is 240 and deadlift is 270
What is the optimal grip for strength gains, because I find a close grip to be easier
its different for every individual. you have to play around with grip widths and see which is the most explosive and natural to you. for example, Julian Maddox has a width that is about shoulder length but because of his leverages, thats the one where hes able to drive the most power
bench was my fastest lift
Repping 40ibs for 12 reps on the snitch machine my first time at the gym working out 15 months ago now I can do 175 for 12 reps that’s 135ibs added to bench. Where as my curl has only went from 15 ibs to 30ibs so far my bench has been the easiest to increase
Lol the comments a joke
Meanwhile my black friend going from 50kg to 105kg in like 4 months 🗿
Hes using the Justin Lee supplements :syringe emoji:
@@clay180 He isn't lol I can just tell, black genetics are just that elite.
Might not be what some guys wanna hear but I really dont think you need to be Larsen pressing if you cant bench 3 plates
Larsen press(no leg drive all
Chest).
I’ve been at 60kg bench press for 9 months now😪
Try reverse grip bench
Bullshit I went from stuck at 405 to 440 this year
Widening his grip would help alot
Bro my scapula isn’t depressed
I tried using the depression thing and I couldn't even lift the bar off the damn thing wtf I can't even bench 135 :[
If I had a spotter like the first one I'd be in the gym everyday jacked
Yeah I could only put 40 lbs on my bench in the first 3 months of benching. Comparing that to my squat, doubling it in 3 months. So I thought I was doing something wrong on bench.
It’s weird for me, because I do not know how to use leg drive that much for Bench. I can max at 125kgs but I can also bench 115kgs x 4 without leg drive
This dude is so based
My bench went from not being able to lift the bar at 100lbs bodyweight to benching 500 at 215lbs in 3 years. A big bench doesn’t have to take long. Deadlift 315-675, squat 275-601
Yeah it doesn't take long for people who take gear like yourself.
@@MMACinephile I benched 385 natty after 2 years of training at 20 years old I’m 22 now been on gear for over a year and bench 500 I would still be strong naturally gear helps but not that much I’d still be stronger then the majority of natty lifters if I stayed that way.
I progressed faster when I started to lift slowly, allowing the muscles to feel the movement instead of using explosiveness.
Name of music? So catchy and fun. I'm 5'11, 195lbs, black, and a track runner at school with massive thighs.
I have Depression not just in scapula
I’m 6’3 and I don’t retract my back or arch it. Since February my bench has gone up 70lbs. Recently I did one minor thing and tweaked my back which threw me completely out of order. Kids, don’t arch your back, and if you do don’t do it to high. :)
Arching ur back is fine, are u sure ur butt wasnt lifting off of the seat? Agree that u probably shouldnt arch too high though
How can ur bench stay stagnant for 5 years
Lol I went from 270 to 420 in 11 months. Dope.
The shoulder blades man. That’s what it’s all about 🫡
Go heavy and go more infrequent, easy way to progress fast, most people don’t give themselves proper time to rest, also focus on mind muscle connection
Depends on genetics my squat is way too stubborn
Weighted pullups: excuse me mfer?
Locking your upper back is the reason y’all shoulders are breaking. Lock the Lats. Of course you upper back needs to be stable but your push is going to come from your Lats. Don’t go breaking y’all shoulders
I'm so frustrated with my bench progression because I can't seem to understand how to use "leg drive". So I'm stuck at a pathetic bench press max of 90lbs 😭. Anyone have any tips for how to use leg drive? 😅
(I will say I DO still progress, but just suuuuuper slowly)
For reference I'm 5'7.5, have long-ass arms, and don't arch my back super crazy. Just about a fist-size arch, anything else hurts my back
When you're lying down, move your feet as close as you can to your body with heels still on the ground to build up the most 'pressure'. Then when you're pushing literally just press into the ground hard while bracing your core
@@thatgushiekid1662 Ohhhkay, I've never heard someone describe it like that. Thanks, I'll try it!
I never use leg drive on bench. Don’t understand how to do it
Feet behind knees and create a little arch in your lower back with ur butt down still. You can then push with legs too this way
I thought overhead press took the longest 🤡
No body OHPs
In terms of compounds yes It does
@@shrimpbread7284 me
Took me 2 years of gym to bench 180kg, long af 😂
2 years and benching 405 is fast af 💀💀
@@Bruh-qn5qg hes looking for attention
@@joshuamulligan8641 2 years is a long time
Hi i am not a serious lifter i am a boxer and lift to supplement my training. But when i train the bench even if it’s not heavy for me i have trouble balancing it
To be honest the best way to increase your bench is to just bench more frequently. The second thing that can help alot is to increase your body weight, in my experience bench get the most affect from how much you weight
"increase frequency"
my shoulder tendonitis when I try to do this:
@@newuser689 increase frequency and decrease intensity. Adjust volume as needed
how does getting fatter help you pish things up?
@@rocklee1488 its hard not to try and max out every session lol i get too hyped. i have been doing this though
@@newuser689 well that a you problem
Can I just do compound lifts with a good diet and get a good physique ?
One word. Larson press.
How do you know which variation to use?
You try them out for long periods of time and figure out what does and doesn't work for you
Bench is actually one of the easiest things to progress. 😅 there are many factors to bench. Triceps are always the biggest downfall for beginners. Pin pressing and EATING are the best ways to progress it. You need a rack with pins. PINS specifically, and keep them as close to the chest as possible without touching your chest itself. You can load up 350, and just tense up under it, dont try lifting it per say, but just tense up and feel it. Eventually you will move the bar a tiny bit. Your bench will absolutely FLY up. I was benching 350 for 1, 315 for 5 in less then a year, completely natty while also eating insanely well and having no job, granted. Its definitely possible to overload compound movements with isolation type movements. A muscle under insane (SAFE) tension will absolutely FORCE growth.
The dude that went from 135 to 315 in ten months wants to tell us bench takes a long time lmfao what a joke
Scapular ab/adduction isnt a motion name
I'm not gonna take advice from someone whose bench stayed stagnant for 4 years lmao