Bench Press Accessory Lifts (4 Exercises For STRONGER Bench Press)
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- เผยแพร่เมื่อ 21 ก.ย. 2024
- Want to improve your bench press? These are the 4 best accessory lifts you can train in order to build a stronger bench press!
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Close grip bench and floor press took my bench from 255 to 310 in 6 months at 175lbs
Could you explain more? I've gotten my close grip bench press to 255x2, but my regular bench has stayed at 275. Any PRs I could aim for with the close grip before expecting the change?
Crazy
Did you gain weight at all during those 6 months? 55 lbs in 6 months is incredible
Bullshit
@@Xavier-ww9zy lower your close grips a bit so you can dish out more reps
Im a drug addict and a gym goer ... I'm looking at swapping my drug addiction for a gym junkie... Subscribed
Ain’t nothing more addictive than seeing progress, trust me. Keep on it brother 🔥❤️
God bless you Jazz. I was an opiate addict. Bodybuilding is a fantastic way to get through w/d. Take it one day at a time. Everybody is addicted to something whether they know it or not. Wt lifting releases dopamine and inc your confidence. I hope all is well with you.
whos ur dealer im thinking of going in the other direction
Just did the seated tricep extension today at the gym after watching this, have never felt my triceps more from an extension! Thank you
Stop putting your animals and fur in your profile Photo. Thank you, Moses.
Quantum physics and the art of timing
I increased my max from 275 to 290 this morning, but I was looking for an accessory workout to eclipse 300. I think this is the perfect routine. I am going to do this workout with my son today to see if we can improve our bench max.
You hit 300 yet??
@@samir_5481 I have not maxed out again. I just did a chest workout last night though 5x5 210lbs, 4x4230lbs and 1x1 260.
@@dbthetherapist u hit 300 yet
You hit 300 yet?
You hit 300 yet?
I’m 16 at 135-140 lbs. I bench 175, but I’m stuck at that now, making no progress it seems. I’m hoping this all will help me. Thanks man
maybe switch to a different split.
DB Neutral grip helped me I believe, but I used kettle bells instead because of this other video. didn't bench in a couple weeks, just did that workout and push ups, and I was able to hit my max surprisingly. Im 19, maybe it is because I have been growing, but Ive been the same size, or I used a new preworkout drink. idk
Try the 531-approach. Lighter weight = more control, and increase volume
1. Neutral grip dumbells bench (focus on drive off the bottom)
2. Close grip floor bench (focus on drive into lockout at top)
3. Tricep extensions (pump in triceps, mass in arms)
4. Explosive push-ups to boxes (coordination and explosiveness followed by controlled deceleration)
I feel that doing dips improved my bench press
you are my favourite coach , i am getting stronger day by day now at 53 , i started deep squat comfortably 120 kg i do snatchs , front squats ,i bench now comfortably 100 kg , and i am getting stronger shouler press at 70 kg easy waw thats dads power to me and i started 2 months ago after many yrs of no active , natty forever, thank you
I started bench pressing with the goal to put some meat on my pegs. From day one I focused on the right technic and got some tips from a powerlifting athlete. Because of that, I believe, my chest gains have been slight, but my arms and overall upper body strength have increased dramatically. Last 10-12 months I've been fairly consistent and I'm now able to lift 230 (I'm 160) and do reps at 220. Haven't hit a plateau yet, but I'm sure it is just around the corner.
How has the bench progress been?
Close grip bench/diamond push ups and dips will increase your bench press
thank you
Failed a 245 attempt yesterday. This is what I need
One of the best videos on this topic I've seen so far, thank you for posting this!
I am pushing 61, just got back in the gym after a 9 year break...I want t hit 405 again, currently stuck at 315 which I just hit..Thanks for the info!
Thanx! These are the important exercises listed by others. I went in just to convince myself that this is the way to go, and it seems you're all right about these exercises. My only problem is with elbow pain. Thanx again. Somehow I'll be able to make the step from 315 to 350.
Thanks man I been looking for some structure for my workouts
Thank you AWESOME video. Keep it comin!!
Thank you! Will do!
Can't wait to apply then to training today ♥️
That's awesome! Let us know how they work out for you! Would love to know how they turn out 💪
How long should you rest between each set?
Great video thanks! What back accessories do you recommend to balance the pressing while in a branch focused L program phase (noting I still squat and deadlift twice a week)
Great thx buddy 🎉
I’ve been stuck at 210 for 4 months now I hope I can get out of the plateau with these.
Keep pushing brother.
Same any tips now
Same weight same time period
@@ben2660 What happened is that my bench increased to 225 then I got hurt right at the beginning of summer and I couldn’t lift almost the entire summer so I’m now down to 205 I’m really mad
Thankyou man🙏
Happy to help
I like the first 3 exercises but not sure on the 4th
I’m at 215 rn I’m working my way up to 225 I gotta try this out
very nice info
Thank you! Gald you liked it!
Thanks
Thank you brother. This is fundamental information.
Thank you. I know your vids are catered to athletes. However, I dream and as such would like to humbly request review of proper forms for these exercises plz. Due to injuries it's important to know the details like a newbie or phys therapy student. Thank you for your work and assistance!!
The plyo's are dope. I do them, not in that manner but similar.
Could you do a video on nucleii overload training? Where you train a muscle everyday for a month and supposedly it increases the amount of nucleii in the muscle. Could you prove/debunk this?
Thanks for the idea man. Dane is looking into this. Could you link some of your resources, if you have them?
Great Video. Think I’ll do a top 5 for Deadlifts 🔥👍
THANK YOU SO MUCH
Amazing video!
Did calestetics for a while I can do a bunch of cool push up tips but I can't even bench 135 yet so it's rough 😅
Freaking how???
@@randomness8819 probably a low body weight
Close grip bench definitely works I started off with 60kg at start of the year and now at 135kg (noobie gains tho)
Thank you
Awesome thank u
Thanks, for that Fat Barbell thing idea or whatever you use. Because/ with Controllifting, the thing is, that forearm strongness concept (proven maybe unproven,) conducts or inducts all that hydraulic fluid moving over which ligament did you say is not there.
Great stuff, how many days apart would you do these and your Bench day?
Man I’ve plateau’d on 225 for sometime I’ve got to 245 for my working sets a couple months ago but I had to take a break because of work
Should u do it same day.? As in your chest day before hitting regular bench.
any other recommendation far from box push up? because where I work out it is quite impossible to do it..xD
You can do clap push ups or explosive push ups where yo try to get high in air on each push up. Hope that helps 💪
I HAVE AN WND OF THE YEAR GOAL TO PUSH 225 5Xs… WANNA FIND MORE EXERCISES TO HELP REACH MY GOAL
my biggest issue seems to be that I lose all the fat, and then gain it back. not necessarily meaning to bulk but end up eating more and more the stronger I try to get
Should I hit my head too like in minute 3:40?
Good stuff. Question: Are your recommended sets and rep ranges aimed more at natural lifters, or enhanced?
Natural lifters
ZERO dislikes
🙏🙏
So am I doing this before or after i start my bench press session?
On my way to do some accessory work!💪
Nice!
Are you doing a standard bench press (flat) in the same day (before) as these accessory movements?
just hit 235 at 167 i’ll update you guys in a couple months
I have a hard time pushing my one RMS because I use a gym that's I guess not really meant for people such as me or face tattoos arm chest tattoos I'm not a mean guy or scary guy or prison guy by any means but finding someone that will you know be able to help me if spotting me and not be too intimidating to me to go up and talk to you it's hard so my socialization skills are getting help with testing one RM , fearing the weight as well now that my lifts are +1×-2× bodyweight numbers.
Does the drop set on the db bench needs to be with the same weight?
Can you please make a chest workout for wrestlers
Very good suggestion 👆 Thank you 👍
Thanks a lot. Great tips Mr.
can chairs be used as a substitute for boxes ?
Yes of course. Just be careful and make sure they are steady, so you don't hurt yourself. 👍
@@GarageStrength thanks for the reply !!
@@redeemedrascal Of course. Feel free to ask questions on any of our videos 💪
1:10
How long should rest time be in between sets
4:30 isn't a lockout-problem IMO. If you have to bounce the weight off the chest you're not strong enough. I'd hit him with the paused bench to make him stronger out of the bottom position
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.
would you do all these workouts in one session?
3:45 my man hit himself 😂
my gym has a tricep extension seated but its a machine does it work.
Hey, can somebody please help me fit in these exercises into a 5/3/1 program? I would love to include all of these exercises, but will have a hard time programming this in once you factor in rest and volume. How do you guys incorporate these exercises into your split? (I OHP once a week)
after working pect set, or maybe to triceps day.
thanks for not makingthe video long
I bench 335 rn I'm gonna try these exercises, hopefully I can reach my goal of 405 in 2 months
probably impossible to jump 70 lbs in 2 month
You gonna need a lot of Trenboloney sammiches for that lofty goal. After 315 the gains come really slowly. You will be lucky to add 2.5-3 lbs a month
Weird thing with me is I’ll get to a peek point then 2 weeks later lose like 30lb on my press 🤷🏼♂️ pisses me of so much!
I need help to increase squats powwe
start with very many reps, example 4-5set x 30-35reps, then weekly increase the weight by 5-10lbs until you reach a maximum of 10 reps, then repeat starting with 5lbs heavier weight.
Decline push ups with weight vest
I have the a problem with basically every lift bench press squat deadlifts
What can I use if I don't have a gym bench?
Maybe the squat rack
My biggest problem training is back pain
Is that Nick Gwiazdowski at 0:08?
My deadlift is 500, squat 400...bench...200. I need help lol
750 to 900 lbs. well we're talking on order 20 times or 2000 percent more strength. Because its exponential or even logarithmic to others.
I've doubled every category but my bench is still cheeks
What about now?
I would have said weighted dips.
K
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In India, they know some, leave, knock later, leave, come back 3 days later and leave a note. Your in danger the note said. BYE
Bench press
Question on the first recommended exercise, neutral grips, the person depicted doing a regular bench head a suicide☠️☠️☠️ grip! The ultimate of no no’s!! Why??? not a good example
Thing is, they really want Jesus to play for USA Men's Basketball Team at Next years Olympics with Steve Job's IMac and Ipad against newly redesigned China and India. He's American. Why can't you recruit Tim Duncan of Spurs.
Good stuff, That guy should be concerned about getting that girly hair caught in the machine though.
That Faith thing, its inferior at your Gita not Bible its ok. just OK?@?
Jeffrey Dahmer, mass serial murderer, left our premise without complaining, to compliment Jesus.
not all of these feasible at all gyms not practical
Thank you ❤bro
Great video!
Glad you enjoyed it