How to Increase Your Bench Press (FASTEST WAY!)
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- Опубліковано 26 вер 2024
- The bench press is one of the most popular chest and strength exercises performed. While many would like to continue to increase their bench press they find it difficult to break through plateaus that can stagnate their strength on the lift. In this video, KC Mitchell joins me to show you three more bench press accessory exercises that will assist you in increasing your traditional bench press totals as fast as possible.
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The key behind the success of these lifts is that it takes you away from doing the straight bench press. Contrary to what some believe, the most successful bench pressers in the world almost all spend more time doing lifts other than the bench press in a given training block. For instance, while the bench press, done traditionally, will be done once a week…the variations of the bench and the other accessory movements to the bench will be done far more frequently.
Last year, KC came by the gym and discussed three of his favorite accessory lifts for the bench. These were the lean back pulldown, barbell floor press and the seated shoulder press. Each of these lifts was performed with a different purpose in mind. They all had in common the fact that they were able to positively impact the bench by strengthening a different portion of the lift.
This time around, we were back in the gym and wanted to show a few more variations that could improve your bench press gains. The first is the pause bench. Due to the fact that each rep is going to be paused and held in the bottom of the rep, the time under tension will obviously increase but more importantly, the momentum of the rep will be removed. The stretch shortening cycle will be taken out of the equation and pure strength and leg drive will be responsible for moving the weight off the chest.
This is great for those that still struggle to feel the contribution of leg drive to their bench press that was talked about in the last video we did on the exercise.
Next, we address a variation of the floor press. This time instead of doing it with a barbell we use dumbbells. Not only are they easier to set up with in a crowded gym but they provide the additional stability benefits that are inherent to using dumbbells and help to groove the elbows and wrists into their proper position on the rep. The limited adduction that occurs with a fixed barbell is also something that is able to be overcome by splitting the load into two hands which can help those that fail to feel the contraction in their chest to finally feel it.
Finally, the static incline dumbbell presses are an amazing variation that will have high carry over to the bench press. Not only are you learning to develop isometric strength that will compliment your concentric strength on the lift but you are having to learn how to tap into a deeper well of concentric strength because of the fatigued state that you will find yourself in after the isometric contraction. These are tough but very helpful and will certainly carry over to the pause bench discussed earlier as well.
The use of accessory lifts in training cannot be understated. Too often, people continue to bang away at the lift they are trying to get stronger on failing to realize how likely it is that they will not see significant strength gains (or at least fast ones) by continuing to do that. Instead, by instituting bench press variations, they are providing a unique stimulus for their muscles that tends to provide a stimulus for better neural connection and ultimately performance on the traditional lift when you go back to it.
If you’re looking for a program that builds these accessory bench press movements right into the plan exactly when you should do them for best gains, be sure to head to the link below and check out the TOTAL BEAXST program from ATHLEAN-X.
For more videos on how to increase your bench press and a complete bench press tutorial, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published. - Навчання та стиль
Where does the bench press rank in my list of chest exercises? Find out here => ua-cam.com/video/ykQlXirszbo/v-deo.html
Cheatsheet
1:26 pause bench press
4:02 Dumbbell floor press
7:14 Incline static DB press
I was looking for that 😆
Thank you so muchhhhh!
U da bestttt!
Kliche travels 🐐
Thanks beats listening for 5 years 😆
This guy just had a conversation with over 200 lbs on his chest #beast
that speed after the pause tho...👀
I thought I was doing good getting up to 80lb dumbbells finally for my last set of 6 flat dumbbell bench. Lol back to the drawing board
And then he basically throws the bar at Jeff's head
In the last one he did the same with 315 😳
@@sean640 BRUH
It was nice of jeff to use those smaller weights to not hurt that fellow's confidence
No it’s cuz he uses fakes weights and this is only his actual weights
Edwin ya and i bet ur huge pfft
This did not age well.
He's strong AF
Crying at those who didn't get the joke
Update6 months and I'm still loving this bench. ua-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.
not neccesarily, if you do very peculiar exercises like the floor press or whatever
if you want actual tips though do not watch athleanx its that simple search up youtube videos he mostly talks about bs
@@NiklasWalzak sure, let's listen to a fatherless kid looking for attention instead of athleanx
In a few days, everyone will be lying on the floor doing floor presses. Be careful not to step on them!
Ericliaoo hy
@Inconceivable Disputes lol grow a pair and ask to work in. Too many timid motherfuckers in the gym nowadays. Racking and re racking weights is an added benefit/workout as well when working in with others.
Yup
😂😂😂
I have been doing them for a year now, I started doing them last year when I was training at home and don't have a gym
I love how the “WHATSUPGUYSJEFFCAVALIEREATHLEANXDOTCOM” always lasts for like 2 seconds
Add 5 lb to the bar every time you lose a giveaway. By the end of 2020 you'll be benching 3,000lbs
The Butcher oh yea haha
Omg your so wrong by the end of 2020 you would be benching over 9000
@@Akaza-hakkai now that's just unrealistic. Lol. 3,000 now that is a goal to shoot for.😉
The Butcher you can’t add 5 pounds to the bar because the weight is put on 2 sides and you can’t divide 5 pounds on 2 sides of the bar
@@d.torres4965 they make 2.5 pound plates bro 😅
Jeff never runs out of topics and videos to make lol and it’s always good content
And if he does, he just makes another video about facepulls. Because as we all know, MORE FACEPULLS!!!
That's the problem I have with Jeff...
If I ain’t in the top 100 ima internally rotate my shoulder
You will be arrested by the face pull patrol
Lol
LOLL
@@l.k5244 inb4 the Clintons commit internal rotation on him
Dw, just say no facepull and we homies.
Today feels like a great day to do a superset of upright rows and behind the neck presses
HOW TO INCREASE YOUR BENCH
Just max it out, then get it to your chest and the panic of not dying will lift the weight
It's a joke idiot
Don’t put the clips on lol if you do that
@GYPSY KING FURY its just a joke. Why so mad
@GYPSY KING FURY Someones having a bad day, huh?
I think that guy acttually followed the advice
I just wanted to write a thank you to Jeff. I am planning to buy one of the many programs once I’ve determined which one I would like best, but for the past year your videos have fixed my back, fixed my plantar fasciitis, increased my strength, improved my mobility, ensured I’m safe when I work out and, most importantly, given me a new perspective on how the body works so I can get after my goals with pinpoint precision. You are performing an incredible public service with this UA-cam channel - and you have my gratitude
I want Jeff and whoever runs his giveaways at my funeral so they can let me down one last time
Wow, that's deep
I've won before 😁
@@marcusflint3168 lies
You're a jackass
@@marcusflint3168 me too 😁
When you meet Jeff, he'll count how many times he shook you with one hand, then he'll shake you again with the different hand with the same rep, just to gain equilibrium.
Give me the free training program or I won't do face pulls
Say you'll do something that involves internal rotation of your shoulder. Jeff will be on your doorstep.
Your loss m8
Why the FUCK were you doing upright rows bitch?
Skipping cable face pulls...
*ATHLEANX WANTS TO KNOW YOUR LOCATION*
You wouldn't dare.
Then Perish
I've started watching this channel for gains and results, but now its entertainment.
Hahahaha 👌🏻
My cellmate Jeffrey Epstein tried facepulls but it went wrong, please advise.
Wow
THE CLINTONS ARE KILLING YOUR GAINS!
bruh
Difficult to train when you have Arkansas flu
nailed it.
I just started the AX1 program and its kicking my butt. Thanks Jeff!
Awesome 👌🏻🔥
Are you a beefcake now?
legend says that winning 180 million dollars from lottery is easier than the athlean x giveaway
Anything free is not worthit. Nothing is free. Except your own effort. Yourself. Nothing else is free. Use the gift you have. Gods gift. F. All others. Focus.
If you bench and add a small wt over time. It will grow.
@@Lucky73678 a free lambo is worth it
Unless you weigh a buck 10 with DDs, free isnt happening for most men. Our lives are harder but in the end we have get to enjoy the best things in life and that's not a lie
The legends are true
yep , you sound like you just smoked 8 pounds of straight cardboard Jesus Christ
Hi Jeff. Wanted to let you know from the bottom of my heart that ur videos on how to deal with 'low back pain' saved me from a hell lot of pinching pain due to bulging disc in the past 2 days. I carefully followed the workouts that you showed to "decompress, recentralise & do extension" of the spine, which were the key points.
I've been suffering from bulging disc since the past 10 days and the ortho physican i first went to showed me the wrong exercises that worsened the pain and in hindsight realised were mistakes after listening to the science behind the pain cause.
Once again thank you. Had it not been for your videos, i would have still been in the dark ages not knowing what to do. Can't thank you enough.
Jeff please let my family go, I promise I will do face pulls for maximum gains. Please Jeffrey
Your family is killing your gains!
He took your family too?
@@Beebeepbooboop jeff is a mad lad
Cody Olsen he’s the duo lingo bird of gains
he didn't returned his family to Liam Neeson... what makes you think he's gonna let your family go
I love the dumbbell floor press. It has become one of my favorite exercises over the last year. Really good for the Tricep, shoulders, and chest
Me: i do other exercises also than just face pulls
Jeff: say sike right now
The Angry Slav This is gold 😂
You actually came up with a new face pull joke. And this was classic. 😂😂😂😂😂😂
“only 120-130 each arm” ... 🙃 i’ll just be over here with my 30s
Edit 1 year later: I’m up to 80 lb. dumbells for 8 rep max.
same
I'll just be over here with 10s
Derek Ball I think I can do like 50 each
@@brooch111 same
Like I can’t even do 100 with both
Dumbbell floor press is one of my favorite exercises. Never have to wait on other people to get off their phones and finish their time on a bench. Plus if I happen to go to failure I feel more comfortable putting the weights down than I do when elevated.
Yep. Plus, I personally think dumb bell presses are more impressive as well. You have to control it with forearm strength. When I see dudes with 60s and 70s in each hand, I know they can do 200+ on the bar for sure.
Well i'm 70, will try this, regular bench presses are boring me. Thanks !
@@someguy5035 My friend does 65 pounds each arm and can't bench 2 plates on a smith machine.
Static incline dumbbell pressing with 100s? Nuts!
Think I'll give it a shot with 50s... maybe
xtraOrdinary Athletes repping that shit out too!!
For sure. KC is a beast!!!
I can't do them with mote than 20s, I hate myself
@@pedrobrenes9907 slow and steady.it will come with time
ima try 10s...kg that is :P
Omg jeff this is exactly what i needed was thinking about why my bench was stuck lately
Best way to increase bench press is to bench with someone stronger than you. You will always be chasing them, getting stronger with each rep and workout.
Omg I got lucky!!!! Time to get stronger, thank you Jeff for the free program and for the effort on all your videos
Carlos Moreno lies, everyone knows it’s impossible to win the giveaway
impossible heresy! You are just another one of these jeff lobbyists that want to fool us! YOU CANT CONTROL ALL OF US!
I wish I worked with Jeff, haha. It's a game of chances, like lottery. Why wouldn't exist those programs? If I get results with this one, I'm sure I'll buy another one. It's rewarding marketing, pals
This has been my bread and butter chest workout for 12 plus yrs. it’s taken my strength, endurance, and mass to another level at 185lbs. Gotta love JC and the knowledge he shares. 👍🏽👍🏽
*This dude is so freaking strong and great UA-camr.*
* BTW whoever is reading this absolutely have a wonderful 💓 day/night!*
Me
ty u 2 =)
B E G O N E
Thank you,you too
You ain’t winning no damn giveaway
The standard straight back bench press has been performed very successfully by bodybuilders for millions of years at this point, I don't think I'll change that up thank you
“Loyal subscriber” gang where u at?
Better luck next time gang! Squad up!
Ayyye
🙋🏻♂️
ayyeee
Krzysztof Buszek ye
Just a short note to thank you about your great video to eliminate backache. It really saved my butt before a 20 hour overseas trip. Hanging from the bar with toes touching, gave me instant relief. Thanks again.
I was just on my way to the gym for chest and tris, perfect timing 😂
😂 that’s the best👌🏻
Jeff, KUDOS to you! Years and years you have been doing this and every video you have is always something to learn and unlike others. The best! Thank you! John, Philippines :)
I dropped the barbell on my chest mid-rep just to watch this.
P.s. you lost the giveaway
You are loyal
Try again bro
The strength gains I've reached just by following Jeff's UA-cam videos blows me away. I can ever pick out other followers at the gym by seeing what and how they do their lifts. Whenever I can scratch up enough money I'm definitely buying one of his programs.
"Just 120-130 each arm, you know, significantly lower"
All around me are familiar faces
Would be nice if I barbell benched 120 already
No dislikes. This guest is by far the best advice given on the you tube internet for bench press. I'm glad you brought him back! That one legged monster!! Started laid back pulls....and now want to try floor press with dumbells. Thanks Athean.
Thanks jeff , those pause reps actually got the gym bro’s to come n save me😂😂😂
Edit: thanks for the 8 likes guys , those 100 other are my fake accounts😜
Hahaha dude, thats exactly what happens. People freak out way too soon, everyone thinks youre about to die hahaha
Hahaha nice
Hahahaha
Salvador Perales damb true bruh ,sometimes u end up getting embarrassed crying out for help
that literally happened to me too
i was 100% doing pause bench..
Thanks fellas. I have been doing floor press with one kettle bell. Bridging up so it's decline. Try it you will love it. 👍🙏
I'm in senior high school right now, and I'll be taking physical therapy in college(then be a strength coach).
Jeff is my inspiration... I hope I can work for Jeff in the future :(
Mr. Mitchell put a good point with dumbells. This give one someone a goal to reach for, no matter the weight. I'd never would of known Mr. Mitchell had one leg until the camera panned his body. Great technique. 👌🏿 👏🏿
When i see an Athlean-x upload, i put the video speed to 0,75x so i can listen closer
Bro you gotta live your whole *life* at .75x just so you can recover enough to keep up with Jeff when you see him 🙏🙏🏃♂️
It's ironic! I'm going through Jeff's Beast program and I have a challenge coming up that involves dead lifts, squats, and bench press, and is given by K.C. Mitchell. I know that my bench press is weak so I searched "how to improve your bench press" and this video is the first thing that came up. This is good stuff!
Strange, we bigfoots can bench like a thousand pounds without training
what the fuck
That's it ?
Just Some Bigfoot With Internet Access, the hero we need, but not the hero we deserve
Say sike right now or I’m taking a pic of u
Yo sass.... Ask tenacious D when their next album is going to drop, would you?
I like how Jeff let someone else give instruction on his channel. Inspiring and sharing wisdom no matter who is teaching it. Very humble
Came to lose the giveaway, stayed for the content
😂 it’s a vicious cycle
pause rep bench, barbell press, & dead bench have helped me alot with my bench press
I’ve been stuck at the same weight for my bench for so long but 2 weeks after implicating the tips from this video and I was finally able to go up to the next set of weights !
👏🏼 where are ya now?
How much you benchpress now
@@slowgainsnonstop2882your mum
This is the way everyone should approach their career field. He put his pride to the side as the "Fitness Guru" and opened his ears to listen to another persons perspective. EVERYONE needs the ability to do this once in a while.
Dont know
Alternate title: How to increase your saido chestooo!!!!
Machio?
My favorite learn more from machio then jeff 😂🤣😂🤣🤣
The static DB press is one of the recommended accessories in the Boris Sheiko powerlifting program. It is a very humbling exercise. To see KC doing 100's is extremely impressive
If I dont win the program next time im swapping facepulls with upright rows
😂👌🏻
Started off on this journey 6 months ago using ONLY ATHLEAN-X methods & training guides that were free (Family of 6 so can't afford to buy his programs). I've followed EVERY single piece of advice Jeff gives to a T, including what foods to eat. I've always been a thin person, up until this recent year when I started this journey. Was at 127 pounds at the start, today I'm at 158.9 pounds of lean muscle. Granted I'm still not huge or considered big, but I'm definitely on my way there & I definitely look a hell of a lot better. Mind you I'm 43 years old & have been recovering from some serious health issues that are now resolved thankfully. Just wanted to say thanks to Jeff for all the free help you offer folks like me, it's changed my life quite literally. Seriously Jeff, thanks for all you do bro.
7:15 Jeff's looking like a comic book superhero/villain :"D
he IS a comic book superhero. Jesse is the villian
I'm 69 yrs old and bench 10 sets of 10 reps = 100 reps of 125 lbs but Jeffs vids are going to take me to a new level .
Face pulls squad, who's here early?
I didn't know much about leg drive, didn't understand it rather, until I watched that last video with KC and watched a couple other videos of people explaining it. I added 20 lbs to my working set (from 205 to 225) and added roughly 30 lbs to my max weight that I felt comfortable moving without a spotter (from 220 to 250). Coincidently, I increased the weight of my working sets on a lot of my isolation exercises too.
Can we just take a minute to appreciate how long it must take him to write that video description👆
Yeah agreed🙌🏻 a lot of effort goes into his videos👌🏻
I have a small, but long term tear in my left Rotator Cuff. Floor dumbbell presses work my chest very well without straining my injured shoulder by hyperextending it too far back, which would easily happen if I was laying down on a bench
@jeff cavaliere when is your book coming out?
I just love these videos you make. The point is that you get a lot of different variations on how to train. Body needs this kind of training. If I would just do bench press the normal way it would take lot of more training to get the increase that I would get when doing all these different variations. Same rule applies to all the other parts of the body. For 2024 I set up a goal to Bench press 3 times that 100kg. Never been able to do that and for me this is a whole new world.
Thank you for posting these videos.
They help a lot and the best thing is that they help me to avoid all those mistakes that I probably would do with out these videos.😅 Keep up the good work.
damn, hes so calm and reasoned with every movement its actually ridiculous
Jeff on Olympic lifting video, please!
Pro atheletes dont do that.... Is waaaaay too risky... Maybe powercleanibg..with medium weights..
aa dd if u know the form IMO cleans aren’t risky, even snatches (with healthy shoulder mobility) is fine
The most important lesson I got from this is Variety of Exercise. Not just sticking with favorite exercises
Hey Jeff, will you make a video about specific exercises to do, and what not to do, for someone with a shoulder subluxation? It would be much appreciated.
He has put a lot of videos for shoulders
I followed some of k.c his tips and got my bench from 3 reps with 225 to 8. Finally some real progress again after 2 years of wasting my time not knowing wtf i could do to increase my bench
Man I love you workout program! I purchased your BEAXST program and the results have been amazing! Thanks for all your help and for what you do Jeff
How mush did he pay u ? :'(
@@androidtur7044 Jeff? Lmao I wish I could speak to him one day to thank him personally. I payed for the program full on. And I recommend it 100%. Jeff doesn't need anyone to go on his page and comment to purchase his programs. His stuff speaks for itself man. Don't disrespect him like that. He has 8 million followers. Why would he need someone with only 130 subs?
@@nekosoflo
I honestly believe you
But Jeff's exercises seem to be so complex and require a very well equipped gym, at least based on what I saw in his videos
Or is it just something you have to get used to?
Im thinking of buying the program too, can you ask questions on a forum or something if u have questions?
@@JAYfromTHEworld if you go on his website it asks you what equipment you have access to. Based on that you can find a routine with basic equipment or even none at all.
Thanks for the great videos, I really enjoy KC Mitchell and repect his service as a veteran myself.
Do you, accept Jeff, as your Gains Savior?
Cyrus I do.
Rise and shine and give Jeff the glory glory
Amen
Hey turtles, shredder here with athlean-x
Fuck off cyrus
yes I repent and I accept Jefus
as my lord and savior of gains
oh my god - look at his forearm during he does the bench-press. wow _!!! the left one looks just awesome !
Next video: Is winning the giveaway really possible? NO..
Two great guys giving solid advice
10:26 Jeff, bro, you ain't gotta yell like that.
Even after all this time, you still find something new for us Athlean-X. Good job as always to you and your guest.
"Floor Exercises Are Killing Your Gains"... Its coming 🤣
😂😂😂😂😂
Mr Mitchell brought up some great 👍🏿 dumbell sets. It gives a person some goals, no matter the weight. Great technique 👌🏿 👏🏿. Mr Mitchell is so smooth, I didn't realize the one leg until the camera panned his body.
pushups and overhead has huge carie over to the bench press
... overhead? Really?
@@qwert12345asdfgzxcvb ohp bruh
@@qwert12345asdfgzxcvb ohp makes you strong asf
@Follow the howl same movement patron, works endurance and tissues, makes you stronger and more buff
@Follow the howl ok bro
Jeff you’re a true inspiration
Is Jeff’s gym public or just for filming?
Jeff’s gym is inside his house it’s not public
KC Mitchell is such a humble man. Love it
jeff, why didnt you include the overcoming isometrics version of the bench press , that one will increase your bench drasticly aswell
He's done that video before
That was awesome.... Keep bringing guys like that to your channel
Yeah he’s awesome 👌🏻
Never winning notification squad here?
Love the NF profile pic 👌🏼🔥
Matthew Peterson thanks bro
Qwertzz Oh course dude, that new albums fire 🔥 tho right?
Didn't see supports on this vid. Got some course when I was a kid (I'm 63), tried supports, and they worked. Get into a rack in a bench press position. Press the weight up, and hold it for 20 seconds. Doesn't matter how far the weight goes, as long as you're supporting the weight. A quarter inch is OK. Start with 100 pounds over your best bench, and do 2 sets of supports after your chest workout. You'll see results fairly soon.
someone tell me how to get my triceps "sore", i always feel like i dont do enough for my triceps, i just started doing more close grip bench, but still would like some accessory work or more iso exercises, thanks guys
I used to feel the same for triceps, would be really hard to get a good workout for them the way i could for biceps. Try dropping the weight to fix your form maybe because that was the main thing for me. Also try doing more volume. Skull crushers with barbell or EZ bar whilst keeping your upper arms and elbow absolutely locked is a killer. Do rope push downs to where you're ripping the rope apart down by your sides at the bottom of the movement and elbow fully locked by your sides throughout.
Skull crushers are really good for triceps mine are always sore after
Jeff, I'm gonna leave the jokes and memes to 90% of your subscribers.
All I want to say is, thanks for your good advice,
Everytime I watch one of your videos, I better myself when it comes to fitness and life in general.
Couldn’t agree more🙌🏻
"Better Luck Next Time" Squad where you at?
I don't have a bench so all my barbell pressing is off the floor, never tried dumbbell presses off the floor until I saw this. It was def. harder for co-ordination, hope it'll help strengthen my weaker side too. Very helpful video. Thanks.
6:25 right where ya kinda ya try ta let your triceps hit...
Getting to a gym is impossible momentarily, but these tips will enable me to do many more exercises at home. And SAFELY, given my present challenges. Thank you so much for the timely advice. You have also given me inspiration for a makeshift incline bench. Dynamite video.
I literally looked this up 2 hours ago, please, stop stalking me, Jeff
Crazy😱
@@caydensertorifitness-onlin6808 yeah everybody makes fun of my weak benches lol
How do you just be reading my mind and releasing a video on exactly what i'm interested in this week......looks like i might just have to buy total beast to support this legend who supplies so much free content.
That last incline bench hurts so bad. Literally writing this to avoid the next set for a few more seconds haha
KC Mitchell, what a very kind person!!
Oh god (Jeff) . Thank you so much for this. I've been working out for a month and I can only press 12 kg dumbbells and 10 kg plates on each side of the bar. Progressing without any idea how was really difficult. Surely this will help me. You're a life saver.
i bought jeffs program, now my shoulders refuse to rotate internally