Simple guide to increase your bench press - 140kg x 12
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- Опубліковано 24 сер 2024
- G'Day Mates! Keep. It. Simple! You didn't get great at riding a bike or texting on a phone by using it once a week!
Start adding big weight to your bench press this month!
This week I'm here to run you through my bench press routine that will not only help you build your bench press but build your confidence in it!
Always listen to your body and stay safe!
140kg x 12
180kg x 2
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The fact that this guy is repping 180 w/ death grip is insane
an absolute beast
death grip is easier because it forces your palm and grip into the area with optimum balance and strength, for the exchange of potential death.
First time watching a video of yours. And I'm impressed by your character, so humble, concise, friendly (unlike the usual fitness youtuber/influencer nowadays who humiliate, flex, and act tough).
You're the man :)
Good luck on your journey, too.
P.S. your voice is also so soothing and brotherly.
Matin! Thank you mate!
This is the best thing I've read all week. I really appreciate it champion! I hope you're smashing it on your journey as well! 💪👊
Good Fundamentals of the Bench Press 👍🏻
Thanks Frank!
My only comment is don’t use the suicide grip … no reason to take that chance plenty of videos on UA-cam bar slipping out… wrap that thumb
Yeah he talks about safety concerns but uses suicide grip... smh
Plenty of videos of the bar slipping using standard grip. I’d say don’t ego lift and you’ll be okay with any grip
@@j.hernandez3825naw suicide is still FAR MORE dangeorus
@@j.hernandez3825
I've only seen a full grip fail when people are lifting ridiculous amounts of weight. I have seen multiple suicide grips fail in person on sub maximal lifts. Unless you have severe wrist pain and you can only lift with that grip you should not use it.
Great advice bro! Clear and concise.
Thanks mate! I hope it helped👊
3 times a week... Golden
Haha gotta love a bench day!
3 plus times a week? Interesting perspective on training frequency. I recall I made my best gains training that many times a week using sub maximum loads. It's almost as if your practicing the lift as much as you are training; very important in maintaining and developing technique which is imperative when increasing the weight.
Well said Daniel!
What you are saying is true. Actually that's how Russians train. To them strength training is a practice like you would practice a golf swing, free throw, tennis serve and so on. You practice that lift over and over. Boris shieko's lifters average training % is 71% of their 1 rep max. Some training is under 71% and some is over but 71% is the average intensity. He has trained and coached multiple world record holders in powerlifting.
Strong guy. I recently got 10 reps of 100 kilo and a double on 120 and a single on 125. Thanks for the tips. 🫡
That's awesome! 125! Made my day reading this! Keep me updated on your progress mate! And 10 x 100 is mean 👊💪
Ur a strong man. Good video
Thanks mate!
Big Facts
Thanks mate!
How to keep lats engaged when on the vench and pressing up?
Im now at 100x7 max (around 120x1) im injury free, im gained around 2kg and my bench is still same, any recommendations?
Ever heard of a spoto press keeping constand pressure on the chest
Thanks for the reminder beast! Haven't done a spoto for a loooong time, have you found it's helped you?
My 1 rep max atm is 120, im trying to get to 140, what do you think the best way to go about this is?
Sorry for the late reply! Are you currently injury free? And how many times a week are you currently benching?
@@GetCliffit pretty much injury free yes, and I train chest twice a week
@@eu4767 Ok in that case first I want to say 120kg is already a huge bench so keep that in mind and then if you're feeling pretty fresh straight into 6 weeks of heavy doubles to heavy triples so either 100kg or 110kg or even 115kg but I want you to aim for 4 to 6 sets of 110kg doubles. Big rests in between sets attack them nice and fresh if you can't get the double after a few sets singles are find and I want you to do that twice a week for 6 weeks. If you're currently a bit burnt out of rough I want you to take 2 weeks off bench first and then hit the 6 week, twice a week 4 - 6 sets HEAVY doubles at 110kg
Hey mate, just hit 130kg and now only 10 off my goal of 140, I been doing 115 4 sets of heavy doubles / triple, now I’m onto 117 for doubles/ triples
Letsgo!! Mate that's awesome!! I don't even need my coffee this morning after reading that!
Subbed
Thanks mate!
show off!!!
Haha! ;)
Best i ever got my bench to was 490 or 222 kg but i trained it 6x a week want to hit 500 issue is you get a lot of bad aches.
222kg!! That's massive William! How close do you feel you are to the 500lbs? Yeah you're not wrong about the pain! How would you feel about taking a couple of weeks off to rest and heal and then start building again?
Not sure if it's bollocks or leg 03:07 🫣
So quick question, I can rep 225 x4 but what i tend to do is start low and do 3 sets of 165 185 205
Should I just skip that weight and just Tackel the 225?
For the last 2 years I've done the following:
135x5, 185x3, 225x2, 275x1, 315x1 and 335x1 then I start getting reps in with 315 until I go back down. 178lbs body weight.
W video
They don't call it death grip for nothing. Scrap the suicide grip.
nice guide! im a big guy 196cm and 110kg when i started back in june of this year, after 6 years of absence, i started from bottom again benching 60kg for 6 reps. im now at 120 1 rep max and i work with 110kg 5x5. but i only managed to improve my 1 rep max from 110 to 120 through a month of smolov jr during which i felt great. some people say smolov jr is a peaking program and not recommend to do it often as after it u may lose gains. my goal is 140kg for 1 rep max before feb of next year. do i just continue 5x5 with current 110kg until i feel stronger and move weight and do 115 3x5 or do i run another program like smolov? thanks
Really good question! First of all 120kg!! After 6 months of training again? 120kg is a big lift so you're in a great place physically already! I'll assume your age is between 25 and 35 and you're faiiiirly injury free so if I'm wrong let me know.
Ok we have 5 weeks till Feb which means we'll have to compress this a bit but I would say instead take 2 weeks off bench press. No bench press for two week. You can dream about it look at it walk past it as often as you want but 2 weeks no bench press and every time you would normally hit bench press, train back instead. Pull ups, leant back rows, bent over rows, chest supported rows. And try to go heavy. And keep going with your regular training for the rest of your body Then after 2 weeks we have 3 options!
1. If you follow my video we want our next bench sesh to be as soon as you've 80% recovered from the previous one. So anywhere from 2 to 4 bench focused sessions per week
2. Since you enjoyed it, I'm not against you running the smolov jr again! Similar to greasing the groove or GVT it does work but I feel like it's limiting our intensity
3. And this one will sound a little odd but go back to exactly what you were doing when you went from 60kg to 110kg. Everybody is different and will respond a little differently to stimulus and if whatever you were doing got you comfortably up to 110kg I would say 2 weeks off and then treat yourself like you're starting at the bottom again but this time your bottom is 100kg
Take a deload for 1 week and than start running smolov jr cycle again... U will hit 140kg in 4months
I only manage decrease my bench press lol.
Haha! What do you think is causing that?
Don't do suicide grip guys... It's called that way for a reason 😳
you dont know what ur talking about
Can I give you a tip bruv…THUMBS! Wrap your thumbs around that bar otherwise one slip and no more grog and grub for you!
Um what If you have short legs and your feet are not flat on the floor
Good question! Some gyms and benches can be lower or higher off the ground, so if you ever find your feet not reaching the ground. Go and grab one of the step ups from the group fitness room or grab a couple of big bumper plates and put them under where your feet normally go. Find something that won't slip to put under your feet and take the time to set up to make sure you're feeling comfortable on the bench!
You can push through the toes and balls of your feet.
Hey! My scapula tend to go back to neutral from retraction when i unrack. What might i be able to do to fix this?
Hey Nel! There could be a few things at play here but the first one could be that the barbell rack is too high so you might be setting yourself up perfectly but then having to protract your scapula to try and get enough clearance to get the barbell out of the rack!
The rack position is too high. If your bench doesn’t have lower j hooks, then you’ll need to do incline bench.
Are those long-distance shorts?
My idea of long distance is walking from the bench to the weight rack
My issue with this is i would find it hard training chest 3 times a week as i have a very busy life with work and family, so i only get to workout 3 times a week, i train 2 bodyparts each session so 6 bodyparts in total over the week so only hitting 1 bodypart once a week ,if i train chest 3 times a week i wouldnt get to train my other muscles the way i do, im currently benching 100kg for 10, 110kg for 5-6, 120kg for 3-4, 130kg for 2, and a personal best of 140kg for 1 rep, im 47 ,5tf 9, 15 stone
G'day Carl 140kg bench at 15 stone is already a great bench!! Like you say, there is only so much time and energy in a week, so if you wanted to focus more on increasing your bench even further that could take away from your progress in other lifts.
So a compromise could be trying to squeeze in an extra 2 - 4 sets of bench press on days 2 and 3 and seeing how your body responds
Without something no chance to make 12 rep with 120 kg, maybe 2% can natural make
Am 18 and make 190kg for 3x5 bro it's possible am natural and I'm not the strongest I'm my gym
What the fuck is that grip dude...
Arching your back is cheating and the grip is terrible also why do 12 reps then go up in weight why not do 4 reps then go up? You’re pre exhausted by then other wise you can drop down after and do more
And how much do you bench?
arching is safer
bet your max is 100kg