I’m currently trying 6x6 from what JM Blakey recommends, see great progress. I started at 60% of my 1RM max. You have to get all 36 reps or you can’t add weight the following week. So, if you get 34 reps, you stay at the same weight the next week and try to get at least 35 reps. Once you do hit all 36 reps, I move up 5 lbs the next week. Also, I personally do 2 second pause reps on the last set each week as well. Starting at 60% I feel was perfect to build a good base up!
@@shortcartoons2440 that was 2 years ago…if I remember correctly, I was doing chest twice a week. The 2nd workout for the week is Hypertrophy with sets with 12-15 reps. So, a lighter weight day!
@@edschobs5204 oh okay thanks man,i juat tried out this 6*.61RM program yesterday but i kinda felt it was easy either cos im still a bwginner yet or maybe my pr is higher than what i thought it was,i also finished the bench out with 3heavy single reps. hopefully turna out good
@@shortcartoons2440 you probably are underestimating your true 1RM but honestly if you just keep adding the weight each week, you will run into a point where you can’t get to the 36 total reps. Don’t worry about if you’re not sore, just stick to it. It does work really well. I ended up doing it for 3 months straight and if my memory serves me correctly, my 1RM went from 275 to 310. Doesn’t seem like much but I’ve never really worked consistently on chest strength until I did this 6x6 program
I just got back into lifting, I took it seriously for 5 solid years, smashing PR's constantly and I had to give it all up due to epilepsy. Well 3 years with no lifting, I went back to the gym for the first time yesterday and hit a push day. It's like riding a bike man, my form was locked up, and even though I went light in terms of volume, my quads are slightly sore from using my legs to drive! I'm so happy I still retained the mind-muscle connection. I'm so happy to be back at it.
I don’t know how “hard” your days are a week... But, a really good way to improve your bench is to do 3 bench days a week, with 20 reps of ATLEAST 80% of your 1 rep Max. It is a program UFpwrLifter uses, he is like 60kg benching 180kg. My bench went from 70kg to 85 in 2 weeks
@@beaudean2700 this is tougher than what I do. If I strain at all on the bench, which I assume is more than 80% my max (I’ve never maxed out), I have pain in the front of my shoulders. Last I did was 2, 5x5 in a week. My shot hurt for 2-3 days. I’m always recovered the following week, but I’m worried I’m doing more permanent damage than anything because I’m trying to do this for the rest of my life. I just can’t get this bench thing. I’ve worked on my form for over a year and feel like I’m doing everything right. Idk
You may need to lay off the barbell bench for a few weeks. That is an early sign that something is being overworked or being put in a compromised manner. Work with dumbbells for a few weeks only. If you want more volume, you can throw in some machine chest presses (not ideal but you want your shoulders to be healthy). I had major pectoral strain from overworking the bench (my form wasn’t the best at the time). I ignored the early signs and it developed into legitimate pain when the muscle contracted and I was no longer able to handle heavy weights. I thought something was torn. Luckily nothing was and I had to layoff the barbell bench for a few months. I know its a different issue from yours but let us know how you feel.
I’m struggling with some shoulder pain too, in my anterior and mid delt area. I’ve been training bench 2x weekly but one day is lightweight. I feel it most on my off days, when i’m pulling up, like to pull on pants or to put my hands on my hips. If you’ve had any success with this let me know.
Here's what I did to increase my squats, I am a big time introvert and my work timings and other stuff allowed me to train 60mins only so to utilise all the time and no bullshitting around, I wouldn't talk to anyone and just workout and leave. To increase the squat load that was out of my 2 rep reach, I tried to build strength with leg extensions and I would do it 16 sets a week twice a week. That's how my legs got stronger and so my ease of squatting higher loads.
@@omalley16 Currently on 5x a week. After every workout. Below my max, so I don't fatigue on my next workout. I do a 5 day full body routine. At the end I add the benchpress. 3 sets. Using the HPS method. Went up 10 pounds in 2 weeks.
I’ve noticed once a week on flat bench is enough, I’ve grown in size and also strength while losing weight and gaining muscle. My body weight to bench press ratio is completely out of whack but after many years I’m finding my groove when it comes to balancing the strength and rest. Also doing incline bench twice a week helps flat bench massively, hugely underrated workout is include bench.
Trying to get to 10 reps smooth and when I can do that I go up. Another words four sets of 10 reps. When it’s easy to get the 10 reps then I go up in weight
The question is how to improve bench press, not how to become the best, so your argument of body shape, genetics doesn't make any sense here, you could still inprove your bench by modifying your form and program. Plus the question is vague, improving bench for what? one rep max? max rep? Just bench more until you improve it would be the best advice for this kind of question.
I think what they are trying to say is that it can play a role. It doesn’t mean you can’t work on it and improve your bench overtime. Someone that has longer limbs needs to move the weight at a further distance compared to someone that has shorter limbs. Who do you think needs to generate more strength output?
This is terrible, generic advice. The advice as listed so far has been, pull scapulas back, engage rhomboids, concentrate on firing your muscles, bench more often, don't lift heavy. I have an idea........ starting strength Novice Linear Progression.
Right, I’ve seen some of these clips recommended to me. Advice is pretty mediocre at best. A lot of speculation and very generic and vague advice. Who even are these guys? Seems like random dudes that go to the gym like 2-4 times a week and think they can give advice. They’re sometimes oh the right track, but they’re all over the place and are very vague since they don’t actually know what they’re talking about.
well the title doesnt say “new or improved” it sais how to get a stronger bench and isnt what they covered the basic of benching which is what most people ignore and keeps then from getting stronger.
@@zewarlord2291 What they discussed isn't what stops them from getting stronger. What stops them is lifting heavy enough, going up every workout, eating and sleeping enough.
I’m currently trying 6x6 from what JM Blakey recommends, see great progress. I started at 60% of my 1RM max. You have to get all 36 reps or you can’t add weight the following week. So, if you get 34 reps, you stay at the same weight the next week and try to get at least 35 reps. Once you do hit all 36 reps, I move up 5 lbs the next week. Also, I personally do 2 second pause reps on the last set each week as well. Starting at 60% I feel was perfect to build a good base up!
And how many times did u hit chest per week 2,3?
@@shortcartoons2440 that was 2 years ago…if I remember correctly, I was doing chest twice a week. The 2nd workout for the week is Hypertrophy with sets with 12-15 reps. So, a lighter weight day!
@@edschobs5204 oh okay thanks man,i juat tried out this 6*.61RM program yesterday but i kinda felt it was easy either cos im still a bwginner yet or maybe my pr is higher than what i thought it was,i also finished the bench out with 3heavy single reps. hopefully turna out good
@@shortcartoons2440 you probably are underestimating your true 1RM but honestly if you just keep adding the weight each week, you will run into a point where you can’t get to the 36 total reps. Don’t worry about if you’re not sore, just stick to it. It does work really well. I ended up doing it for 3 months straight and if my memory serves me correctly, my 1RM went from 275 to 310. Doesn’t seem like much but I’ve never really worked consistently on chest strength until I did this 6x6 program
I just got back into lifting, I took it seriously for 5 solid years, smashing PR's constantly and I had to give it all up due to epilepsy.
Well 3 years with no lifting, I went back to the gym for the first time yesterday and hit a push day. It's like riding a bike man, my form was locked up, and even though I went light in terms of volume, my quads are slightly sore from using my legs to drive! I'm so happy I still retained the mind-muscle connection. I'm so happy to be back at it.
Happy for you! Sad to hear about the epilepsy but I’m glad your able to get back into it! Respect!
OHS press is really good carry over to bench also
How so?
@@EmpoDaddy99 it works upper chest and lats
@@dwayno6696 how lats
@@hetisjoelb not bad considering I don't train back
@@dwayno6696 why dont you train back
Very good advice
Excellent advice
What if I’m trying to do more sets throughout the week, but my shoulders cannot keep up. I have impingement after 2 hard days in a week.
I don’t know how “hard” your days are a week... But, a really good way to improve your bench is to do 3 bench days a week, with 20 reps of ATLEAST 80% of your 1 rep Max.
It is a program UFpwrLifter uses, he is like 60kg benching 180kg.
My bench went from 70kg to 85 in 2 weeks
@@beaudean2700 this is tougher than what I do. If I strain at all on the bench, which I assume is more than 80% my max (I’ve never maxed out), I have pain in the front of my shoulders. Last I did was 2, 5x5 in a week. My shot hurt for 2-3 days. I’m always recovered the following week, but I’m worried I’m doing more permanent damage than anything because I’m trying to do this for the rest of my life. I just can’t get this bench thing. I’ve worked on my form for over a year and feel like I’m doing everything right. Idk
@@beaudean2700 that dude is an outlier for sure. Extremely impressive but far from reality for a lot of people.
You may need to lay off the barbell bench for a few weeks. That is an early sign that something is being overworked or being put in a compromised manner.
Work with dumbbells for a few weeks only. If you want more volume, you can throw in some machine chest presses (not ideal but you want your shoulders to be healthy).
I had major pectoral strain from overworking the bench (my form wasn’t the best at the time). I ignored the early signs and it developed into legitimate pain when the muscle contracted and I was no longer able to handle heavy weights. I thought something was torn. Luckily nothing was and I had to layoff the barbell bench for a few months.
I know its a different issue from yours but let us know how you feel.
I’m struggling with some shoulder pain too, in my anterior and mid delt area. I’ve been training bench 2x weekly but one day is lightweight. I feel it most on my off days, when i’m pulling up, like to pull on pants or to put my hands on my hips. If you’ve had any success with this let me know.
Here's what I did to increase my squats, I am a big time introvert and my work timings and other stuff allowed me to train 60mins only so to utilise all the time and no bullshitting around, I wouldn't talk to anyone and just workout and leave.
To increase the squat load that was out of my 2 rep reach, I tried to build strength with leg extensions and I would do it 16 sets a week twice a week.
That's how my legs got stronger and so my ease of squatting higher loads.
DO IT MORE FREQUENTLY
Amen. Minimum twice a week
@@omalley16 Currently on 5x a week. After every workout. Below my max, so I don't fatigue on my next workout.
I do a 5 day full body routine. At the end I add the benchpress. 3 sets. Using the HPS method. Went up 10 pounds in 2 weeks.
Seriously. It’s the same way that you get better at literally ANYTHING else in life…Practice. Often.
I’ve noticed once a week on flat bench is enough, I’ve grown in size and also strength while losing weight and gaining muscle. My body weight to bench press ratio is completely out of whack but after many years I’m finding my groove when it comes to balancing the strength and rest. Also doing incline bench twice a week helps flat bench massively, hugely underrated workout is include bench.
MOST Relatable USERNAME
Trying to get to 10 reps smooth and when I can do that I go up. Another words four sets of 10 reps. When it’s easy to get the 10 reps then I go up in weight
Do it every other day
Thanks for the awesome content. Only problem is you ruined all other podcast for me so you need to release 2+ episodes a day so I don’t run out LOL
@Kenneth Saint that’s weird af man, don’t be hacking anybody or telling others how to do it
The question is how to improve bench press, not how to become the best, so your argument of body shape, genetics doesn't make any sense here, you could still inprove your bench by modifying your form and program. Plus the question is vague, improving bench for what? one rep max? max rep? Just bench more until you improve it would be the best advice for this kind of question.
Writing off being bad at benching due to genetics is the weakest excuse I’ve ever heard
It’s all about pushing hard until the body breaks before the mind.
I think what they are trying to say is that it can play a role. It doesn’t mean you can’t work on it and improve your bench overtime.
Someone that has longer limbs needs to move the weight at a further distance compared to someone that has shorter limbs. Who do you think needs to generate more strength output?
@@HISHAM931 exactly
This is terrible, generic advice.
The advice as listed so far has been, pull scapulas back, engage rhomboids, concentrate on firing your muscles, bench more often, don't lift heavy.
I have an idea........ starting strength Novice Linear Progression.
They literally said all of that
Right, I’ve seen some of these clips recommended to me. Advice is pretty mediocre at best. A lot of speculation and very generic and vague advice. Who even are these guys? Seems like random dudes that go to the gym like 2-4 times a week and think they can give advice. They’re sometimes oh the right track, but they’re all over the place and are very vague since they don’t actually know what they’re talking about.
well the title doesnt say “new or improved” it sais how to get a stronger bench and isnt what they covered the basic of benching which is what most people ignore and keeps then from getting stronger.
@@zewarlord2291 What they discussed isn't what stops them from getting stronger. What stops them is lifting heavy enough, going up every workout, eating and sleeping enough.
@@djs778 there were all IFBBpro bodybuilders at one stage... Over 40 years between them training clients and high profile Hollywood actors....