Free Bench Press Program - How To Increase Your Bench Press
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- เผยแพร่เมื่อ 6 ก.พ. 2025
- This is a video that many of you will find very useful. How to increase the bench press is a very common question that I get.
Hopefully this information points you in the right direction.
Not flashy. Just sensible, hard and methodical!
Thank you!
Thanks mate. I will do another one of these videos
My bench press has gone up following the smolov jr program but its very taxing on time and like you i have a life outside of lifting to live but that's an interesting point you made about shoulder work , never thought of that I'll definitely take that onboard and the rest of your advice. Thank you.
Welcome mate and glad you got some insight to help you progress
Simple and effective from the states 🇺🇸
Thanks mate. Glad you liked it
First comment from the most faithful follower of this channel Great benchpress video
Your a legend mate. The support is always great to have. Also if you have questions let me know too - may even put them into a video
Love the channel and all the helpful advice you give out. I'm so glad I discovered your channel and thank you for all the quality content and advice you share. Just curious if you'd still hit your legs and back twice a week as well and how best to fit them in there? Not asking for crazy in depth detail, just how you'd reccomeded fitting them in the week.
I will do an updated video mate and explain.
@@LairdRoss thank you for the reply. And thank you again for the great content and awesome info.
Absolute beast. Subscribed. Glad to stumble across channel.
Thank you mate. There is a lot in the playlists
Amazing video. What is the wooden board for ??
It called board press - helps when your in the shirt
Same here i only do 3 total sets of incline bench and 3 sets of a seated decline cable machine per week. All the sets to concentric fatigue. Each exercise is kept in the 7 to 9 rep range.
After 5 months i hit 405 on flat bench. I couldnt believe it. Simple progressive overload and properly managed recovery will do wonders!
Yeah make a big difference mate. You found what works for you mate which is great.
Quality advice without the glitter
Thanks mate appreciated
Great video brother, very insightful 🔥
Thabk you mate
Thanks bro!
Hello,
I was wondering how many exercises I should do after the 4 sets of bench. Should I just coninue as if it is a normal workout, so 3 shoulder exercises for all 3 heads or should I limit the amount. Or should I only do like 2 accesory exercises and then go home? Great video by the way!
2 - 3 accessorie exercises and that is a quality session
so the deload is the same as the light bench day because both of them are 80%?
Great video! Do you recommend something similar for squat? 2 days a week with a heavy and light day, and back off accessories?
Yes I do mate, work very well
great vid, my question is i do 1 heavy session lets say 3 sets rpe 8, 1 light rpe 8 too and afterwards i do incline db press, shoulder press and some triceps at the end, will my bench go up or should i limit the accesories to a minimum (accesories ill do only 1 set of 1-2 reps shy of failure)
The main lifts don't take to failure. The accessories pick one of them and take 1 set to failure, not all of them
If i do 4 sets of 5 as a heavy day, what percentage of max am i using? Same question for light day. Could my light day be of 8 reps?
It's not really a percentage as it's straight linear overload but I would start at 80% if you need a reference point
I wanna increase my deadlifts, but my PR is same 155 KG in Both Sumo and Conventional
I can hit 145 KG for 3-4 and 5th is real grind.
Also back squats are also not going up remains constant 100-110 KG Self reps. I don't take spots.
Problem is i train in morning empty stomach so my power is limited still my body is going well.
My goal is to just have good strength and good body too, will lifting cause me probleme in my 40s and 50s ??
I m 23 now, training since 2022
You will be fine as you get older. Sounds like you need a good program to follow
@@LairdRoss I wanna be strong in everything, So if for some reason my gym stops due to Carrer Or jobs where there won't be time for Gym so I can maintain my body with my own body weight, So in my workout I have weighted dips and pull up normal.
Whenever I feel very strong I do deadlifts and very heavy singles for CNS activation then dropset of power reps 3-4 .
And some isolation.
For example back : I did Deadlifts with heavy lat pull down 8-10 fail.
And some other day , Rowing + cable isolation movements bodybuidling exercises hitting back from different angles changing my grips from narrow to close to way wide grips on lat pull down and lat prayers.
So in my workout week I have a lot of intensity and volume.
I also take one or two day off to hit the muscle again, My arms recover fast so I bench press more often.
So is that good approach, Any wise advice from ur side?
Hey, man. Thanks a lot for this! Im a little bit confused by the backoff sets, after i do my main bench movement, i go to the ohp work and pick one or two bench exercises, like a incline and a db fly, correct? Any particular rep ranges? (i know you said 2 to 4 sets for each movement, but do you recomend to work in a rep RANGE or a particular fixed rep number without going to technical failure?)
I would stick in the 8 - 12 rep range mate as a general rule
Could you put the program in the comments? And if so could you add on the % of max into the program and have the light day and heavy day seperated? And could you add on the back off set too? Thank you!
Maybe one day mate, not atm haha
Currently im doing heavy 3x5 flat incline ohp monday. Wednesday 8-9 rep, and friday 10+...thoughts?
Too much volume mate
How do we break through a platueau? I’ve been stuck at 250 for 3 months
There are many different ways mate. Change up the sets and reps as well
Should I do my accessory bench after overhead press or before?
After
Laird when I am doing for example 4 sets of bench press what rpe and rir should I have?
The last set should be around a 9
@@LairdRoss and the first three?
What rack is it that your using
Will check next time
Is it good for me to bench 225lbs for reps and sets and every 4 days I do light weight and then mid to heavy until max week?
I prefer one day heavy and then one day light
How many sets and reps for the shoulder press on the heavy day and light? We do a deload when we dont reach the rep goal on the first set of bench? Is it okay if I do bench and than shoulder press and incline to finish?
Sets 2 - 4 and yeah deload when you fail the first set or give it a week and try again. If a fail again then deload
@@LairdRoss how many reps?
@@fusiorage48858-10 I guess.
Hey Laird, Do you have a website to purchase different programs?
Yes mate I do they are all on the patreon.
Patreon - Garage Gym Laird Ross
Plz sir help me out I can do 12 reps from 60kg on bench but barely only 1 from 70kg I don't know what to do stuck on this plateu from past 4 months can perform 5× 5 on 62.5 kgs don't know what to do plz help me 😢😢😢
Have a look at the video I did called beginners bench press program
@@LairdRoss thanks a lot for replying and helping me out 💖 u make great informative videos keep it up king 🦍 .
I like to work with 4 sets of 4 or 6 sets of 6 al the way to 10 sets of ten i also go balls deep with assistence exersizes
During the deload week when you put more energy into the overhead press, do you just increase the weight for that 3 x 20 set? Or do you do more of a 4 x 10 or 15 scheme? Also, during the light session, do you train the assistant exercises lighter also? Or is that just for the bench? Great video mate, your videos have helped me a lot over the past few weeks.
Few questions there. I keep the 3 x 20 but go harder as I have more energy so the weight is heavier. Assistant exercises get pushed a bit, not heaps but enough to use more weight.
@@LairdRoss Thanks for the reply mate. You give great advice that normally people would charge for 👍.
I like to help others, and online coaching i charge for. But single questions i am always happy to answer
How much reps and sets of shoulder press on the heavy and light day?
Great video g
Do you do the same volume on accessories on your heavy and light days? And how would you structure a 3 day a week bench program differently to a 2 day a week one?
I would really try and bench 3 days a week as I have other lifts going on. It would all depend on weaknesses
when you say 5 pounds each week for progression . you mean 2.5 pounds each side ?
Yeah mate exactly that
@@LairdRoss thank you sir... so 4 sets bench , 4 set of ohp and push ups for my last exercise . is this good for a beginner? or can i add maybe a light dumbell bench press instead of push ups
Mic up the push ups with dbs each week. But yes 4 sets
broo i cant bench more then 30kg for 4 months any solution for me im losing hope 😭
Check out the playlists as there is help there
No criticism I know it maybe personal but do you use PED ‘s ?
Have had help in the past mate
@@LairdRossno worries mate just curious as you have some serious strength 💪👍
Good 👍👍👍👍, strength 🏋💪💪💪, 🥰🥰🥰👍👍👍👏👏👏🎇🎇🎇🎉🎉🎉❤❤❤
Thank mate appreciated
I've been stuck at 130KGx1 bench for 2 months now(I weigh 102KG) hope this routine will help me push through the plateau. I can do about 12 reps with 100KG is that a good starting weight for 4x8? Also is it possible to use slingshot bench as a accessory exercise? Not sure how much weight I should do
Thanks for the info, liked and subscribed💪👍
Yeah that will be a good starting weight and you will be able to progress through the program well. I wouldn't use the slingshot this time round, next time see how you go if you need it.
Man you using a bench shirt that’s cheating.
The comp i was going in was equipped. Sort of like saying a pole vault pole is cheating when everyone you are jumping against has one.