So true. I do powerlifting training, and only max out every 3-4 months. The max rep is a weight I can control, and do not bounce it with a nice pause. That alleviates a majority of the risk.
@@Jes1919 there are new studies that gear limits and takes away a lot of iq from your brains and they already have a low intelligence at start now they are like 70 max
if you natural and you bench 500 lbs+you are so fat and think that you never tear a pec you never will look like tren twins and bench that much weight naturaly and if you weight 300 lbs yourself it is safe
You're 100% spot on about everything here. The masses NEED to hear this message!! The fears around maxing out have been blown way out of proportion, with average lifters sincerely believing they'll tear a pec just like their favorite influencer. They act like it's Russian roulette with five bullets in the chamber, when in reality, the odds of injury are incredibly low, especially for them. The ones most afraid are literally the least likely to get hurt. It's ironic, sad, and laughable all at once.
Near impossible while hydrated, well recovered, slow eccentric, at least half decent form. A tendon needs a lot of force on it to snap and a natty will be far less likely to break themselves.
Steroids do actually increase the rate of collagen synthesis in the tendons, but not to the same degree as increasing protein synthesis in the muscles.
@@thenecroyeti1 what steroids? Which subtype? That's what the companies say but in reality TREN makes your tendons weaker than rubber bands. If you're blasting and lifting heavy you're a ticking time bomb and I've been saying that about the tren twins for 2 years now
@@REVIVALFitness I train to pretend I'm better than non gym goers (I know deep down that's not the case) so I can cope with my lonely painful existence 🗿
@REVIVALFitness Thanks, I was floating around 215 for reps and finally said fuck it and put a 2nd plate on the bar. I got 1 rep and had to set the 2nd rep on the pins. I am doing what I can.
That guy checking in (500lbs+ bench press in the 3 fat weight classes, 450lbs+ as a 220, drug free) These injuries, while not impossible, are extremely unlikely for drug free lifters. Even the ones benching 500-600+. The handful of IPF/USAPL lifters regularly benching in these numbers, and with somewhat decent frequency, never have this happen. I did a meet prep myself where I benched 500 or more 2x a week for 8 weeks straight, most of those sessions involved at least 2 reps over 500lbs, sometimes 3. The bar drops/rolls, especially if your gym has shitty/bent bars is a much more likely scenario for sure.
I prefer to go lighter on the bench, including incline. Im more for the slow eccentric and rather be safe then sorry lol. Plus the feeling the next day feels like a benched even more.
I’ve only hit 225 pounds once…currently using 205 pounds for 3 sets of 6 (once I get to 8 reps, I’ll add another 5 pounds)….you can’t rush progress (I’ve tried and failed). At 40 years old, I need to make my body stronger and snap city isn’t going to help.
I'm 40 and rep 315x10 long as it's not doing 1rm. I think your 100% fine benching really anything within personal means. Tbh I almost tore my pec off the bone clicking to read the comments for this little gem xD
I personally avoid bench pressing because i can't get my form correct and when i do it i never feel my chest i only feel my shoulders incline, decline and close grip pushups and cables work for fine for me. I don't ego lift I'm using the weights i have at home so in terms of decreasing and increasing weights I'm pretty much limited to what i have. However i do use bodyweight exercises for some muscles. My dad is at work most of the time so i don't have anyone to spot me so hence i just avoid bench pressing to avoid problems. So for anyone who doesn't bench press i want you to know you're not alone.
It isn't the bench press that's dangerous; it was the weight used. Previously, I never saw him bench more than five plates for a rep or two. Six plates was a huge stretch - he was out of his fucking mind to try this!
I saw a clip where he attempted 550ish a few days prior, and he failed (or it was the brother, and he hit it, I forget), but this is a major jump regardless in such a short time
Warmup rotator cuffs. Build your traps proportially to your pecs (good posture basically). Lift from 6-8 reps. Good strentgh stimulus and hypertrophy and get stronger. Perfect for compounds. Do it without external equipment helping you lift more weight. And have a monthly deload week to reduce excessive fatigue. Get up 10 reps and move to a higher weight until you can hit 10 reps. Try dumbells.
2:45 - Yesterday a dude was benching 335 and legit the whole area was gathered around like this was Julius Maddox benching 700. If that doesn't drive this message. 275 is a sight in most commercial gyms you might catch a glimpse a couple of times a month. 315+ and you are pay per view like this guy.
Bench press is safe when not doing 1RMs and using a weight you can actually control on the eccentric without overdoing it on the time under tension stuff. As a side note, I just want to say, I had been neglecting my quads for a long time due to limited equipment and not knowing unilateral exercises but I've been getting a lot of growth from lunges alone and recently switched to static lunges (split squats) and it is a lot easier to do and a lot better for the quads and doesn't require the stability of bulgarian split squats.
this week i saw a dude benching 185 and his mate stands behind him he unracks the weight and from the first rep he helps him get the bar up and down lol around 8 reps orso his mate just did a row standing behind him 😂 i mean whats the point
You can max out when you're not on gear as long as you have a spotter and have reasonable form. And it might not have "practical" value, but it could very well have "psychological" value. If the occasional max test makes training more enjoyable, and training being more enjoyable makes you more likely to be consistent, then it does have value. Once you're on gear you do have to be pretty careful.
MK speaking facts 💯 I hate people who spot when you didn't even ask them to do so. Damn, I was doing alright with no indication that I needed help then some guy running across the room just fvcking grabs the bar suddenly completely throwing me off. Happened a number of times. I guess I should appreciate the concern but the help was not needed at all, LOL. It was more disruptive than helpful, LOL.
That's because they're enhanced and their tendons and ligaments don't develop as fast as their muscle/strength. Very unlikely to happen to a natural lifter.
Some Peds also innately weaken your tendons, couple that with the fact that muscular gains can skyrocket when on peds your muscles strength far exceed your tendons strength and the loads they can bare. Tendons also take a lot longer to heal and get stronger due to the fact they have poor blood flow. As a natural lifter your strength/muscle gains wound just exponentially jump once you’re an intermediate lifter so your tendons have enough time too strengthen as your muscle get stronger and bigger, this is not the case with Peds
I completely agree on the warped idea that some dudes have on what is considered a good bench press. At all the gyms I have seen in my 20 years of lifting there are relatively few guys who hit more than three plates and four plates is very rare. I never went to hardcore gyms, and I bet there are probably more guys there hitting four plates than at regular gyms. The vast majority of dudes never get past two plates or maybe two and a half.
@@lucas82 the barbell bench press in general seems to be the go to ego lifter lift for gym bros. It’s a good exercise but some dudes just seem to have an obsession with it and completely neglect ohp and other lifts just to lift heavy and mess up recovery.
@@William1683BT I think that is kind of changing though, at least for mainstreamers like myself. When I hit 225 for the first time it was a big deal for me but many youngsters are not that interested in benching it seems. They seem more interested about what is happening on their phones, but that's another story.
Agreed. I have been to 25+ commercial gyms easily these last 3 years (I used to travel for work) and almost no one got close to any "intermediate standard" lift or even proper lifting technique. Maybe 1-2 guys I have seen even hitting a 2 plate Bench with full ROM and good tech oique, but 0 guys (me included) hitting a 3 plate squat or 4 plate deadlift. I'm working on the latter recently, being about 75% there. Hiwever, these are BABY numbers at my new permanent gym, which is hardcore AF. These guys are are squatting up to 283kg for sets of 3 and the heaviest deadlift I saw was 340kg. One guy had me spot his 180kg bench for 3 reps, and bunch of massive guys are hitting 2.5-3.5 plates for reps easy😅
Man, I do like seeing crazy feats of strength but myself I gave up on them. Or better said, I don't care reaching them myself anymore. 3years in, 100kg bw @ 1.86m and 33years old. I am on my way to a 4 plate deadlift, a 2.5plate Zercher squat and a 2 plate incline bench. And I think that will be it. Lately I got more interested in Cardio&Core, Macebell routines and Italian Longsword Fencing.
Just don’t push too close to your max when you max out do like 85-95% of what you can do. I’m competing tomorrow for a national bench press record and that’s what I do. I’ve also strained and torn my pec in the past. Pay attention to your form and don’t max out often it should be rare even when just doing reps.
Hey Revival - I’m doing a 4 day split. Tonight I tried Legs but my body wasn’t having. Very long day. I quit after 1 rep which was probably 85% of my 1RM, and that was it besides the warm up. Do you count these kinds of days as rest days?
After 15 years of lifting naturally i recently started a low dose test cycle and i can tell you, even at this little amount, it takes real discipline to follow a smart structured programme. The temptation to lift heavy is crazy due to how strong you feel and how easy the lifts feel. I can only imagine how it feels on these wild compounds and doses
I started 30mg anavar for 4 weeks on Friday. Benefit is that anavar seems to actually promote tendon healing, whereas some compounds weaken them. Didn't notice much until yesterday, when my bench went up 2 reps.
Sire! I got news, Sean Nalewanyj just posted a video on Instagram telling skinny fat beginners to cut. His comment section is full of maingainers and abs anxiety fear mongers. Just letting you know Bulking.
The definition of skinny fat is variable. I’ve argued a lot of guys who think they’re ‘skinny fat’ are closer to being medically overweight but carry almost all of it in the midsection.
I am trying to get to my first 225 Bench. I am currently doing 5/3/1 and using your 5/3/1 + 2 back down amraps that you went over in your "i used this to bench 315" video. Do you still recommend that? Also for my 2nd bench day would you recommend a close grip bench or dips? If i have a jm press on my arm day anyway?
Unless your a powerlifter, 1 rep maxing is only there to feed your ego. I stay in the 8-20 rep range, I've been consistently adding weight over time, and I've never had an injury. Been lifting about 10 years
Let’s reverse the roles. “Unless you’re a bodybuilder, 15 rep sets are only there to feed your ego. I stay in the 1-5 rep range. I’ve been adding weight consistently and never been injured.”
Is there a specific place I can reach out to you to ask specific questions about one of your novice programs that I am following? Would opening a ticket on your Discord be the best place to ask?
I use weight training as one of my cross-training methods. I warmup with light cardio and pre-exhaust whatever muscle group I’m working and it has worked well for me.
Chest day without a barbell benchpress is a failed chest day, i train for more then 15 years and I'm almost 100% sure I've never done a chest day without a barbell benchpress
@@REVIVALFitness Well said, learned that the hard way. Flat benching still sucks pretty bad. Might be a structural thing that caused it, not sure how much merit there is to the idea that some people aren't built for certain movements
7:50 The roll of shame is so easy. I had never heard of it but yet instinctively did it the first time i ever failed bench by myself. Im pretty well-coordinated with good spatial awareness from playing sports and stuff, but still, seems like anyone should be able to do it
It depends how much you’re benching. I weigh 180 and I rolled 275 off and when you don’t have much of a gut that bar will really start to crush your stomach
Thanks for this great video, Matthew! You're ALWAYS a huge inspiration to me!! Your positive, determined vibe is always excellent to hear! Have a great weekend my friend!!
I stay under my 1rm my last heavy bench was 335 I say my 1rm is 350 I moved 335 easy no shakes no real strain but I can feel it I also know if I added weight that’s when struggling will start happening. If u are not getting paid to hit your 1rm stay under your 1rm about 15 and no injuries will happen.
It simple, peds will strengthen your muscles faster your tendons, resulting in inevitable injury, after 12 years natural lifting everything in my body has grown in tandem reducing injury greatly, until you start ego lifting
only injuries I get as a natural lifitng is sprained tendons. after training for 5 years only 5 injuries like strained tendon only that resolves by itself in a couple of weeks. hopefully never tear anything finger crossed
Remember, you cannot blame the exercise if you do not have the stability, mobility, or coordination to do the move. Now, if you do ridiculous stuff and go beyond your means and miss you and misinterpret the exercise and prepare it don’t blame it for your wrongdoing.
Another thing I dislike when asking for a spot is when I say "I'm going for a set of 5" and the guy, who is a gym bro, tells me after my 5th and final rep, "give me two more!" and doesn't let me rerack the weight. Sure I can do two more reps but my program says not to do more than 5. As Mark Rippetoe would say, "You're Not Doing The Program"...
This angered me just reading it. Lol. The general gym bros will never understand. The default mode as a spotter is always to/past failure, then forced reps.
@@REVIVALFitness Yeah, dude! I reckon I'd continue training at home with my power rack until I'm satisfied with my strength and return to the gym for a small stent incline barbell benching just to say "I did it" and switch to using dumbbell and other devices that allow me to train solo safely. Just a pain asking for spots and finding a training partner with the same life/work schedule.. exhausting. Excellent video as always!
He was benching 5 plates a side with zero warmups this would happen to anyone. Been benching 3 plates for reps the past 10yrs training I have literally never even pulled my pec. 5 min warmup and I'm good to go. It's not rocket science
@William1683BT look up Double Bicep preacher curl tear. Enjoy unlocking that new fear lol. It's avaoidable even at that weight. Mike is just a moron....let's be real he takes every drug under the sun
What are your thoughts on using lifting belts when just training for general size/strength. I don’t really see the benefit outside of competitive powerlifting
Personally, my pal and I like benching, and I enjoy close grip benching for the tris….but when ya intake the heavenly sauce this does seem to happen more often.
I messed up my pec training trying to go heavy while I was already being over worked and over use muscles in military training without much recovery. Came back and recovered from pt and reinjured. Will probably never get full functionality again around my shoulder😭
I always thought that guy 9:52 is so funny. If I ask a random guy to spot i explain but in the end you get what you get and it's not that serious, he's mainly there so I don't get stuck
He might’ve not explained properly not to touch the bar until he said so. Random spotters you summon will almost always be overly cautious and they usually don’t judge relation to failure well.
@@REVIVALFitness yeah I told guys I should get 10 reps and they start grabbing at 3 reps... usually know who knows but sometimes you have get whoever... I've gotten stuck and had to toss the bar off ,. I can't bench anymore but I don't notice any difference development wise
The issue here, I think, has a lot to do with artificiality. Those guys pushing super-human weights have played every trick to squeeze out another 2 pounds. Of course you can get injured being "natural," but doing drugs and artificially gaining weight (and strength) etc. puts you in a danger zone.
When I teach barbell movements to clients, it’s pretty much exclusively Closegrip. This bull$h!t is never, EVER worth it. There’s a reason you see almost NO old guys in the gym flat benching. It’s not because they all had “bad form”.
that's why my bench has always been weak, i work out at home, and could never get stronger, in fear of hurting myself, i got myself a squat rack with pins and an adjustable bench, and now i can bench safely, and have gotten way stronger
If you're not a competitive powerlifter and you don't have access to Specialty bars, yes there's no point in doing the bench press. There's so many different things you can do that train the same function without the limitations of a straight bar. Plus, women don't care about what you do while you're on your back or sitting on your bum, get on your feet and do a henny press or overhead press
Bench press is kinda pointleas unless you're powerlifting. It puta your pec minor and shouldler joints in uniquely vulnerable positions. Look up what dorian yates has to say about flat bench. There arw better options out there for strength and mass. Look into the bridge press, the precursor to the bench press and vastly superior imo.
It is almost impossible to get injured as a natural lifter if you only do full reps within your capabilities. Some guys who only bench press with assistance, beyond failure, while training for strength in the worst possible way, could get a severe injury but it's like if they are training to get one.
when i was young and invulnerable prs existed now im older i brace to get off the couch. at 41 i wanted to get back to a 200kg bench although i'd have been chuffed with 180...turns out maturity stopped me at 160 i just had visions of a torn peck that i couldn't shake feel safe and happy at 140 for 10. i think without the money and recovery of the pro or serious athlete its just not worth it
What grip width do you generally recommend for bench press? I know wider is better for chest growth but is also more difficult on the shoulders in my experience
Not only has the Bench effectiveness been dis-proven.....but it and one rep max are dangerous. I barely feel my chest working on bench. I do SOME bench for relatively light weights because its rounds out a decent chest routine.
all their fans suprised and treat this like it was a unpredictable tragedy💀 pray for him🙏 pray for who??? this was just a matter of time... its like wacthing an alchoolic addicted man develop kidney tumor and be suprised about it💀💀 just wacth their videos,diet, steroid tren,extreme training, its all a mess
I had a full pec tendon rupture as a natural after competing twice in the same month and doing too deep dips. My pec felt super stiff on the day it ripped off the bone on a routine high rep set of 130 kg. 6 months after surgery I'm hitting the same weights on bench. Some powerlifters recover well, others don't and never break their old bench PR. I'm convinced I can match or beat my PR of 175 kg in competition in 6 weeks. That will be just 8 months after surgery! It's not a death sentence!
Been lifting on and off since 1993 and I've barely benched pressed. When I did it was for the first couple of years when I was twenty in 93. The bar just locks you in a position I never felt comfortable with. Dumbbells just seem more of a forgiving movement. And forget about one rep maxes or triples. You are just asking for a pec tear.
What’s crazy is. Them boys few years ago. We’re laughing at me. Saying oh. He’s. Kinda week. And I won’t get a chest pec tear. Ever because. I just can’t even bench. At the western springs Speedway Area. Well. I haven’t. Had. One at that level because I don’t lift like that. As I don’t take drugs. So I kinda. Take it easy. Yes they young. I sure there body recovered fast. They be alright. They may. Just have to check there ego. Now. But hey. They won’t. I didn’t take it personally. One of them was dating my daughters. Not sure if he still dates my daughter. Kinda don’t talk to her. Now. Been about 5 years. Kinda crazy. When I seen this. I thought dame. ,, For me. I kinda. Believe to stay humble and keep to urself and ain hard. Is the key. Do t get in overboard involved in others. Path. //. Kinda like the lone wolf. Life. Kinda. Don’t have anything to do with bodybuilding world as I not a bodybuilder. I like a few. Powerlifting exercises. But great channel. I do watch a few fitness. Channels
I went to their channel to see the video. And goodness gracious, were they trying to speed run their prs? Because they were hitting chest heavy day after day, it's like no surprise at all this happened.
If you added 5 lbs to your bench evey week in your first year of lifting or any exercise for that matter, you would up the weight by 260 lbs. This is ofcourse not the case so can you tell what actually happens?
@@LiberatedMind1 no, you can easily bail a dumbbell bench press by throwing the dumbbells on the ground if it’s too much to set up onto your legs. On a weighted dip you can just place your feet down on a stand behind you or infront of you depending on the dip station and then just step down. On a barbell bench press if you don’t have safety bars you’re done for. Even with a spotter no one it curling your bench press up to rerack it lol.
All these muscle tear videos are from steroid users, which makes me wonder, can you tear your muscles if you are natural? (Of course if you doesnt do some dumb shit like ego lift or dive bomb, etc)
Maxing out is not necessarily unsafe. It is inherently risky tho and has to be done sparingly, with a method that allows you to come up to that attempt prepared and with safety in mind. Then again you add collagen debilitating androgens to the mix and you blow up a ligament or a tendon regardless of how careful you are. This is what happens when you are juiced to the gills.
Bench Form Masterclass: ua-cam.com/video/5ZnUWqh-Z-E/v-deo.html
Join the 225 Club Fast: www.revivalfitness.org/programs
Chest torn shoulders cracked
🤕
disintegration sickness
This is Revival physical therapist. Your home for aches and pains
😿😿
tearing pec for a natural lifter is almost impossible
ego lifting incorrect technique and large doses of doping is responsible for it
doping makes muscles when strach like jelly , it is visible in the autopsy of people who took it for a long time, what do the muscles look like
So true. I do powerlifting training, and only max out every 3-4 months. The max rep is a weight I can control, and do not bounce it with a nice pause. That alleviates a majority of the risk.
@@Jes1919 BRO what you need to do to tear it if y ou a re natural ?
it will must be samting realy crazy
@@Jes1919 there are new studies that gear limits and takes away a lot of iq from your brains and they already have a low intelligence at start now they are like 70 max
if you natural and you bench 500 lbs+you are so fat and think that you never tear a pec
you never will look like tren twins and bench that much weight naturaly and if you weight 300 lbs yourself it is safe
You're 100% spot on about everything here. The masses NEED to hear this message!! The fears around maxing out have been blown way out of proportion, with average lifters sincerely believing they'll tear a pec just like their favorite influencer. They act like it's Russian roulette with five bullets in the chamber, when in reality, the odds of injury are incredibly low, especially for them. The ones most afraid are literally the least likely to get hurt. It's ironic, sad, and laughable all at once.
Right after I read this, another comment popped up saying “I never do one rep maxes, it’s just asking for a pec tear.”
nice to see you here alex
Freee pale stin
Gear makes your muscles stronger, but not your ligaments. Natty lifters with pec tears are extremely rare.
Near impossible while hydrated, well recovered, slow eccentric, at least half decent form. A tendon needs a lot of force on it to snap and a natty will be far less likely to break themselves.
Steroids do actually increase the rate of collagen synthesis in the tendons, but not to the same degree as increasing protein synthesis in the muscles.
@@thenecroyeti1 what steroids? Which subtype? That's what the companies say but in reality TREN makes your tendons weaker than rubber bands. If you're blasting and lifting heavy you're a ticking time bomb and I've been saying that about the tren twins for 2 years now
@@leonkennedy9739i once looked into it, tendons have around 2kn(2000N) tensile strenght. That converts to 203kg
@@leonkennedy9739but i see that its different for different tendons, but some are as strong as this
I've never exercise, so I'm glad I'm in no danger of tearing anything, except into a pizza
“What’re you exercising for? You’re just gonna die” - Carl from Aqua Teen Hunger Force
@@REVIVALFitness I train to pretend I'm better than non gym goers (I know deep down that's not the case) so I can cope with my lonely painful existence 🗿
@@Jarczenko you're physically better than regular people
@@Jarczenko The muscles help the pain go away. Unless you're sore of course.
@@David1807m not necessarily. lots of gym bros are slow and unfit because they are too bulked and never do anything athletic.
I love how raw and honest this guy is breath of fresh air. Took me way too long to find content like this. Real content.
Welcome 🤝
I'm 63 and typically get 225x3 or 4 on my first set. Don't see 315 in my future ever. LOL.
That's very high level for your age
@REVIVALFitness Thanks, I was floating around 215 for reps and finally said fuck it and put a 2nd plate on the bar. I got 1 rep and had to set the 2nd rep on the pins. I am doing what I can.
@@REVIVALFitness gotta be like 99.99th percentile or more
There's some videos of grandpas benching 405 @@JabbaSlug63 is not very old nowadays he could still increase strength. But yes still very impressive
@XanderYTV A lot of those guys have been doing it way longer though. Ironically, I became a grandpa 2 weeks ago.
That guy checking in (500lbs+ bench press in the 3 fat weight classes, 450lbs+ as a 220, drug free)
These injuries, while not impossible, are extremely unlikely for drug free lifters. Even the ones benching 500-600+. The handful of IPF/USAPL lifters regularly benching in these numbers, and with somewhat decent frequency, never have this happen. I did a meet prep myself where I benched 500 or more 2x a week for 8 weeks straight, most of those sessions involved at least 2 reps over 500lbs, sometimes 3.
The bar drops/rolls, especially if your gym has shitty/bent bars is a much more likely scenario for sure.
🫡
Bro I just hit 225 😭 I can’t stop now
Achievement unlocked
@@REVIVALFitness it’s around 1.3 of my weight my over all goal is to hit 1.5 🫡
I prefer to go lighter on the bench, including incline. Im more for the slow eccentric and rather be safe then sorry lol. Plus the feeling the next day feels like a benched even more.
At 165 I bench 225. I’m happy with that and don’t have any desire to go higher. Being 38, I just focus on safe movement
good for you m8, this is actually my own goal too 👍👍 how long did it take you to get there?
That bench is higher than anything I will ever squat.
Same
I’ve only hit 225 pounds once…currently using 205 pounds for 3 sets of 6 (once I get to 8 reps, I’ll add another 5 pounds)….you can’t rush progress (I’ve tried and failed). At 40 years old, I need to make my body stronger and snap city isn’t going to help.
Ladies & Gentleman
Its the Algorithm.
☝🏼
I’m 42 years old now..1 rep PRs are in my past. Longevity is the key when you get older
Amen brother, it's not worth the risk, not even a tiny bit.
I'm 40 and rep 315x10 long as it's not doing 1rm. I think your 100% fine benching really anything within personal means. Tbh I almost tore my pec off the bone clicking to read the comments for this little gem xD
I’m 46 and I hit them all the time
@Rustyplatesoo7 I think younger guys are just rushing results 😅 growing up I never heard of anyone tearing pecs
I also never max out at 21. 3-5 rep maxes are enough
Man I remember the first time overhead pressing 225. Just unracking it is tough.
overhead pressing 225!? wtff
You must be jacked.
Yeah man my first 500 pound bench was hard too. All natty. Maingained my way to it.
Yeah man when I got over eager on my first 6000 lbs lateral raise I strained a rotator cuff
Stop lying
I personally avoid bench pressing because i can't get my form correct and when i do it i never feel my chest i only feel my shoulders incline, decline and close grip pushups and cables work for fine for me.
I don't ego lift
I'm using the weights i have at home so in terms of decreasing and increasing weights I'm pretty much limited to what i have. However i do use bodyweight exercises for some muscles.
My dad is at work most of the time so i don't have anyone to spot me so hence i just avoid bench pressing to avoid problems.
So for anyone who doesn't bench press i want you to know you're not alone.
Same, I just do push ups and dips and still have a big chest. I tried bench pressing but it just doesn’t feel right
Good to know I’m not the only one
335lbs Deadlift PR finally after a Disc injury lasting 8 months (20lbs PR) 💪🔥
Good work
It isn't the bench press that's dangerous; it was the weight used. Previously, I never saw him bench more than five plates for a rep or two. Six plates was a huge stretch - he was out of his fucking mind to try this!
I saw a clip where he attempted 550ish a few days prior, and he failed (or it was the brother, and he hit it, I forget), but this is a major jump regardless in such a short time
3 days before that he hit 550 for two or something and then attempted 585 and I think he got it halfway then when he tried 585 again he tore it
It’s too much weight!! wtf was he thinking 🤦♂️ and why did no one talk him out of it? 6 plates really?
Warmup rotator cuffs. Build your traps proportially to your pecs (good posture basically). Lift from 6-8 reps. Good strentgh stimulus and hypertrophy and get stronger. Perfect for compounds. Do it without external equipment helping you lift more weight. And have a monthly deload week to reduce excessive fatigue. Get up 10 reps and move to a higher weight until you can hit 10 reps. Try dumbells.
2:45 - Yesterday a dude was benching 335 and legit the whole area was gathered around like this was Julius Maddox benching 700. If that doesn't drive this message. 275 is a sight in most commercial gyms you might catch a glimpse a couple of times a month. 315+ and you are pay per view like this guy.
Bench press is safe when not doing 1RMs and using a weight you can actually control on the eccentric without overdoing it on the time under tension stuff.
As a side note, I just want to say, I had been neglecting my quads for a long time due to limited equipment and not knowing unilateral exercises but I've been getting a lot of growth from lunges alone and recently switched to static lunges (split squats) and it is a lot easier to do and a lot better for the quads and doesn't require the stability of bulgarian split squats.
this week i saw a dude benching 185 and his mate stands behind him he unracks the weight and from the first rep he helps him get the bar up and down lol around 8 reps orso his mate just did a row standing behind him 😂 i mean whats the point
That’s very common
Spotting like that is counterproductive
Ego lifting..they don’t wanna look weak in front of their bros/other girls.
I can bench 405 but I keep it at 1 to 2 plates at most, just use correct form
@@REVIVALFitness Its more productive because the spotter can get some bicep work in at the same time
You can max out when you're not on gear as long as you have a spotter and have reasonable form. And it might not have "practical" value, but it could very well have "psychological" value. If the occasional max test makes training more enjoyable, and training being more enjoyable makes you more likely to be consistent, then it does have value.
Once you're on gear you do have to be pretty careful.
MK speaking facts 💯
I hate people who spot when you didn't even ask them to do so. Damn, I was doing alright with no indication that I needed help then some guy running across the room just fvcking grabs the bar suddenly completely throwing me off. Happened a number of times. I guess I should appreciate the concern but the help was not needed at all, LOL. It was more disruptive than helpful, LOL.
They’re well intentioned but it’s a pain
This is the most honest comment section... no over exagerated claims here 😂
Very rare. Benching is a great exercise that gives good results
That's because they're enhanced and their tendons and ligaments don't develop as fast as their muscle/strength. Very unlikely to happen to a natural lifter.
When you on the stuff you have to be aware of your tendons .
But they’re like John Cena, you can’t see them
@@REVIVALFitness 😂
@@REVIVALFitnesshahahaha 😆😆😆
Some Peds also innately weaken your tendons, couple that with the fact that muscular gains can skyrocket when on peds your muscles strength far exceed your tendons strength and the loads they can bare. Tendons also take a lot longer to heal and get stronger due to the fact they have poor blood flow. As a natural lifter your strength/muscle gains wound just exponentially jump once you’re an intermediate lifter so your tendons have enough time too strengthen as your muscle get stronger and bigger, this is not the case with Peds
I completely agree on the warped idea that some dudes have on what is considered a good bench press. At all the gyms I have seen in my 20 years of lifting there are relatively few guys who hit more than three plates and four plates is very rare. I never went to hardcore gyms, and I bet there are probably more guys there hitting four plates than at regular gyms. The vast majority of dudes never get past two plates or maybe two and a half.
what's a "plate" ? 25 lbs?
@@Brukner841 In the gym community "a plate" refers to a 20 kg (45lb) plate.
@@lucas82 the barbell bench press in general seems to be the go to ego lifter lift for gym bros. It’s a good exercise but some dudes just seem to have an obsession with it and completely neglect ohp and other lifts just to lift heavy and mess up recovery.
@@William1683BT I think that is kind of changing though, at least for mainstreamers like myself. When I hit 225 for the first time it was a big deal for me but many youngsters are not that interested in benching it seems. They seem more interested about what is happening on their phones, but that's another story.
Agreed. I have been to 25+ commercial gyms easily these last 3 years (I used to travel for work) and almost no one got close to any "intermediate standard" lift or even proper lifting technique.
Maybe 1-2 guys I have seen even hitting a 2 plate Bench with full ROM and good tech oique, but 0 guys (me included) hitting a 3 plate squat or 4 plate deadlift. I'm working on the latter recently, being about 75% there. Hiwever, these are BABY numbers at my new permanent gym, which is hardcore AF.
These guys are are squatting up to 283kg for sets of 3 and the heaviest deadlift I saw was 340kg. One guy had me spot his 180kg bench for 3 reps, and bunch of massive guys are hitting 2.5-3.5 plates for reps easy😅
Who knew a muscle like the chest isn’t designed to press 500lbs with a bench pressing unnaturally against your back.
In case you get hit by a 500lbs car, you’ll be okay
Man, I do like seeing crazy feats of strength but myself I gave up on them. Or better said, I don't care reaching them myself anymore.
3years in, 100kg bw @ 1.86m and 33years old. I am on my way to a 4 plate deadlift, a 2.5plate Zercher squat and a 2 plate incline bench. And I think that will be it.
Lately I got more interested in Cardio&Core, Macebell routines and Italian Longsword Fencing.
Just don’t push too close to your max when you max out do like 85-95% of what you can do. I’m competing tomorrow for a national bench press record and that’s what I do. I’ve also strained and torn my pec in the past. Pay attention to your form and don’t max out often it should be rare even when just doing reps.
Hey man, on the topic of bench press. Do you think my PR is decent?
205lbs, 130lbs BW, 5,7, 16y.
Great video BTW.
Yes. But your biggest mistake is that you even think about it. Don't compare yourself to anyone but yourself
@@railasvuogood advice
Be the best YOU you can be
Thats very impressive
Hey Revival - I’m doing a 4 day split. Tonight I tried Legs but my body wasn’t having. Very long day. I quit after 1 rep which was probably 85% of my 1RM, and that was it besides the warm up. Do you count these kinds of days as rest days?
“Never Stop Bench Pressing” that’s what it should say.
There’s reasons to stop if desired
After 15 years of lifting naturally i recently started a low dose test cycle and i can tell you, even at this little amount, it takes real discipline to follow a smart structured programme. The temptation to lift heavy is crazy due to how strong you feel and how easy the lifts feel. I can only imagine how it feels on these wild compounds and doses
I started 30mg anavar for 4 weeks on Friday. Benefit is that anavar seems to actually promote tendon healing, whereas some compounds weaken them.
Didn't notice much until yesterday, when my bench went up 2 reps.
Sire! I got news, Sean Nalewanyj just posted a video on Instagram telling skinny fat beginners to cut. His comment section is full of maingainers and abs anxiety fear mongers.
Just letting you know Bulking.
The definition of skinny fat is variable. I’ve argued a lot of guys who think they’re ‘skinny fat’ are closer to being medically overweight but carry almost all of it in the midsection.
I am trying to get to my first 225 Bench. I am currently doing 5/3/1 and using your 5/3/1 + 2 back down amraps that you went over in your "i used this to bench 315" video. Do you still recommend that?
Also for my 2nd bench day would you recommend a close grip bench or dips? If i have a jm press on my arm day anyway?
Unless your a powerlifter, 1 rep maxing is only there to feed your ego. I stay in the 8-20 rep range, I've been consistently adding weight over time, and I've never had an injury.
Been lifting about 10 years
Let’s reverse the roles. “Unless you’re a bodybuilder, 15 rep sets are only there to feed your ego. I stay in the 1-5 rep range. I’ve been adding weight consistently and never been injured.”
@@REVIVALFitness I mean that's fair, I don't call myself a bodybuilder. I lift to look good and be healthy.
is it benching heavy? or is it benching EGO that's dangerous and stupid? *cough cough
Is there a specific place I can reach out to you to ask specific questions about one of your novice programs that I am following? Would opening a ticket on your Discord be the best place to ask?
I use weight training as one of my cross-training methods. I warmup with light cardio and pre-exhaust whatever muscle group I’m working and it has worked well for me.
Chest day without a barbell benchpress is a failed chest day, i train for more then 15 years and I'm almost 100% sure I've never done a chest day without a barbell benchpress
A true bro
It’s a failed day for your ego not your chest gains. Anyways why do people devote a whole day to just training their chest? 2-3 exercises is plenty.
@@William1683BT i don't ego lift, its just my staple chest exercise. I train chest shoulders and triceps, but i consider chest day, not A day lmao
@@alexworm1707 so you mean push day then? Cause most people don’t consider the chest the only pushing muscle I’m afraid.
Exactly
I haven't checked on this channel for a year. Brah got on gear?
4:00 true, I got a minor injury at 100 lbs last year. I think that's impressive in and of itself lmao
Minor injuries can strike at any weight
@@REVIVALFitness Well said, learned that the hard way. Flat benching still sucks pretty bad. Might be a structural thing that caused it, not sure how much merit there is to the idea that some people aren't built for certain movements
7:50 The roll of shame is so easy. I had never heard of it but yet instinctively did it the first time i ever failed bench by myself. Im pretty well-coordinated with good spatial awareness from playing sports and stuff, but still, seems like anyone should be able to do it
It depends how much you’re benching. I weigh 180 and I rolled 275 off and when you don’t have much of a gut that bar will really start to crush your stomach
Thanks for this great video, Matthew! You're ALWAYS a huge inspiration to me!! Your positive, determined vibe is always excellent to hear! Have a great weekend my friend!!
You as well, Louis. You're one of the few who would describe my vibe as positive. Lol.
Your channel helped me smash past 225, keep up the great videos bro
Welcome to the club 👊
I stay under my 1rm my last heavy bench was 335 I say my 1rm is 350 I moved 335 easy no shakes no real strain but I can feel it I also know if I added weight that’s when struggling will start happening. If u are not getting paid to hit your 1rm stay under your 1rm about 15 and no injuries will happen.
The bench is worth doing but you don't need to go that heavy to build muscle
@@xyoungdipsetx yeah but if you aren’t going to go heavy on a barbell bench press you might as well just use dumbbells at that point.
but you do if you want too get stronger
It simple, peds will strengthen your muscles faster your tendons, resulting in inevitable injury, after 12 years natural lifting everything in my body has grown in tandem reducing injury greatly, until you start ego lifting
only injuries I get as a natural lifitng is sprained tendons. after training for 5 years only 5 injuries like strained tendon only that resolves by itself in a couple of weeks. hopefully never tear anything finger crossed
Remember, you cannot blame the exercise if you do not have the stability, mobility, or coordination to do the move. Now, if you do ridiculous stuff and go beyond your means and miss you and misinterpret the exercise and prepare it don’t blame it for your wrongdoing.
At 340 currently lol but i get your point lol
Nice. You are 58% of the way to the weight Manic Mike was using.
Another thing I dislike when asking for a spot is when I say "I'm going for a set of 5" and the guy, who is a gym bro, tells me after my 5th and final rep, "give me two more!" and doesn't let me rerack the weight. Sure I can do two more reps but my program says not to do more than 5. As Mark Rippetoe would say, "You're Not Doing The Program"...
This angered me just reading it. Lol. The general gym bros will never understand. The default mode as a spotter is always to/past failure, then forced reps.
@@REVIVALFitness Yeah, dude! I reckon I'd continue training at home with my power rack until I'm satisfied with my strength and return to the gym for a small stent incline barbell benching just to say "I did it" and switch to using dumbbell and other devices that allow me to train solo safely. Just a pain asking for spots and finding a training partner with the same life/work schedule.. exhausting. Excellent video as always!
He was benching 5 plates a side with zero warmups this would happen to anyone. Been benching 3 plates for reps the past 10yrs training I have literally never even pulled my pec. 5 min warmup and I'm good to go. It's not rocket science
*6 plates
*He did warm up
@mediocre9159 nope he didn't you can watch the video. No reason to lie the proof is in the video he recorded himself.
@@PEEERRRR You don't consider working up to the target weight a warm up?
@@PEEERRRRno this can’t happen to anyone because 99% of people who lift weights aren’t attempting to bench press the weight of a silver back gorilla.
@William1683BT look up Double Bicep preacher curl tear. Enjoy unlocking that new fear lol. It's avaoidable even at that weight. Mike is just a moron....let's be real he takes every drug under the sun
What are your thoughts on using lifting belts when just training for general size/strength. I don’t really see the benefit outside of competitive powerlifting
I'm natty and on the way to 215lbs bench. Should I stop? I'm scared now ngl
Yeah only do 135 AMRAP forever
3:00 very true. There are probably under 1000 people in the entire world that can bench 600 or more. It is extremely rare to have that strength level
Personally, my pal and I like benching, and I enjoy close grip benching for the tris….but when ya intake the heavenly sauce this does seem to happen more often.
I messed up my pec training trying to go heavy while I was already being over worked and over use muscles in military training without much recovery. Came back and recovered from pt and reinjured. Will probably never get full functionality again around my shoulder😭
Nah ima keep benching with absolutely zero fear since i'm natty and don't fk with insane 1 rep maxes.
I always thought that guy 9:52 is so funny. If I ask a random guy to spot i explain but in the end you get what you get and it's not that serious, he's mainly there so I don't get stuck
He might’ve not explained properly not to touch the bar until he said so. Random spotters you summon will almost always be overly cautious and they usually don’t judge relation to failure well.
@@REVIVALFitness yeah I told guys I should get 10 reps and they start grabbing at 3 reps... usually know who knows but sometimes you have get whoever... I've gotten stuck and had to toss the bar off ,. I can't bench anymore but I don't notice any difference development wise
The issue here, I think, has a lot to do with artificiality. Those guys pushing super-human weights have played every trick to squeeze out another 2 pounds. Of course you can get injured being "natural," but doing drugs and artificially gaining weight (and strength) etc. puts you in a danger zone.
When I teach barbell movements to clients, it’s pretty much exclusively Closegrip. This bull$h!t is never, EVER worth it. There’s a reason you see almost NO old guys in the gym flat benching. It’s not because they all had “bad form”.
that's why my bench has always been weak, i work out at home, and could never get stronger, in fear of hurting myself, i got myself a squat rack with pins and an adjustable bench, and now i can bench safely, and have gotten way stronger
If you're not a competitive powerlifter and you don't have access to Specialty bars, yes there's no point in doing the bench press. There's so many different things you can do that train the same function without the limitations of a straight bar. Plus, women don't care about what you do while you're on your back or sitting on your bum, get on your feet and do a henny press or overhead press
“Competitive powerlifter” is redundant
Best advice I ever got was never bench with clips. Easy to bail if you need to without clips.
Just don't drop the plates on whatever/whoever is nearby...
Never bench without safety spotter arms. With safeties it is completely safe to drop the bar.
My college gym insists that you put on clips. These rules are clearly made and enforced by people that do not lift
@@td1253 They're made and enforced by people who do not want the gym floor and equipment to be damaged
I think you are better off with safety arms. Also you can use the safeties for pin press, which I do sometimes to change it
Bench press is kinda pointleas unless you're powerlifting. It puta your pec minor and shouldler joints in uniquely vulnerable positions. Look up what dorian yates has to say about flat bench. There arw better options out there for strength and mass. Look into the bridge press, the precursor to the bench press and vastly superior imo.
Man I just want to look fit and have a 6 pack screw that mess😂😂
It is almost impossible to get injured as a natural lifter if you only do full reps within your capabilities.
Some guys who only bench press with assistance, beyond failure, while training for strength in the worst possible way, could get a severe injury but it's like if they are training to get one.
Barbell bench is not a good chest exercise and lain and simple I have huge pecs don’t do em ever
@@analogcrunch4716 I think it’s a good chest exercise, it’s just very overrated imo, Dumbbell pressing can completely replace it.
After a long long struggle , i now bench 225 for 7 reps x 2 sets....
No spotter... naturaly i dont even feel pain anymore when i bench it.
I get 225 3 times and a 4th with a minimum help from the spotter....Imo 225 is really heavy wheigt for the john doe in the gym.
No 8 rep sets to failure are not as dangerous at 1 rep maxes... fatigue has nothing to do with it, it's the load on the tendons.
Muscle fatigue absolutely can have a role
This gives getting ripped a whole new meaning!
when i was young and invulnerable prs existed now im older i brace to get off the couch. at 41 i wanted to get back to a 200kg bench although i'd have been chuffed with 180...turns out maturity stopped me at 160 i just had visions of a torn peck that i couldn't shake feel safe and happy at 140 for 10. i think without the money and recovery of the pro or serious athlete its just not worth it
✅
This is like showing a car crash and saying no one should drive cars
Did you watch?
What grip width do you generally recommend for bench press? I know wider is better for chest growth but is also more difficult on the shoulders in my experience
Not only has the Bench effectiveness been dis-proven.....but it and one rep max are dangerous. I barely feel my chest working on bench. I do SOME bench for relatively light weights because its rounds out a decent chest routine.
Disproven how? You barely feeling your chest means your form is bad.
all their fans suprised and treat this like it was a unpredictable tragedy💀 pray for him🙏 pray for who??? this was just a matter of time... its like wacthing an alchoolic addicted man develop kidney tumor and be suprised about it💀💀
just wacth their videos,diet, steroid tren,extreme training, its all a mess
Their fans are a lots of teenage novices and a lot of them probably don’t even lift (literally). They don’t know.
I had a full pec tendon rupture as a natural after competing twice in the same month and doing too deep dips. My pec felt super stiff on the day it ripped off the bone on a routine high rep set of 130 kg. 6 months after surgery I'm hitting the same weights on bench. Some powerlifters recover well, others don't and never break their old bench PR. I'm convinced I can match or beat my PR of 175 kg in competition in 6 weeks. That will be just 8 months after surgery! It's not a death sentence!
watching this as i failed my 2nd rep of 130kg on bench 3hours ago and had to dump that off because i'm too lazy to ask for a spot. fun times.
I'd rather go without a spot than trust a random gym goer, but you can surely find at least one guy who is a competent spotter
Im honestly surprised it took this long for them to get injured
Been lifting on and off since 1993 and I've barely benched pressed. When I did it was for the first couple of years when I was twenty in 93. The bar just locks you in a position I never felt comfortable with. Dumbbells just seem more of a forgiving movement. And forget about one rep maxes or triples. You are just asking for a pec tear.
No, you’re not asking for a pec tear doing one rep maxes or triples.
@@REVIVALFitness Perhaps though I don't risk it.
What’s crazy is. Them boys few years ago. We’re laughing at me. Saying oh. He’s. Kinda week. And I won’t get a chest pec tear. Ever because. I just can’t even bench. At the western springs Speedway Area. Well. I haven’t. Had. One at that level because I don’t lift like that. As I don’t take drugs. So I kinda. Take it easy. Yes they young. I sure there body recovered fast. They be alright. They may. Just have to check there ego. Now. But hey. They won’t. I didn’t take it personally. One of them was dating my daughters. Not sure if he still dates my daughter. Kinda don’t talk to her. Now. Been about 5 years. Kinda crazy. When I seen this. I thought dame. ,, For me. I kinda. Believe to stay humble and keep to urself and ain hard. Is the key. Do t get in overboard involved in others. Path. //. Kinda like the lone wolf. Life. Kinda. Don’t have anything to do with bodybuilding world as I not a bodybuilder. I like a few. Powerlifting exercises. But great channel. I do watch a few fitness. Channels
Why. So many. Spaces?
@@REVIVALFitness it’s the phone. It has a mind of its own ☝️
I went to their channel to see the video. And goodness gracious, were they trying to speed run their prs? Because they were hitting chest heavy day after day, it's like no surprise at all this happened.
That’s a combination of being young, blasting gear, elite bench genetics, and not being very bright. Lots of variables not going in favor of caution.
My favourite educational teacher thank you.
You're welcome
9:38 I love that tank top man.
I should promote it more
If you added 5 lbs to your bench evey week in your first year of lifting or any exercise for that matter, you would up the weight by 260 lbs. This is ofcourse not the case so can you tell what actually happens?
Biological / physiological rate of adaptation
@@REVIVALFitness how much should you be able to add/week after about 4 months of lifting?
@SachinThakur-wk9ft first year of lifting u should be adding 5-10 pounds on ur big compound lifts every week
@@Sawyer4215 read the msg again bro
@@Sawyer4215you mean also in pulldowns iam at 70 pounds now within 2 months of training is it good?
would love an update on the carnivore bulk.
If I can force myself to shave my body hair
@@REVIVALFitness 🤣 i have so much hair that would suck so much
bro is staring into my soul
🗿
I’ll listen to this while benching later. Thanks.
You’re welcome
Dumbbell bench for the win 😂💪
Weighted dips for the win too
Those can cause injury too, the same precautions apply.
@@LiberatedMind1 no, you can easily bail a dumbbell bench press by throwing the dumbbells on the ground if it’s too much to set up onto your legs. On a weighted dip you can just place your feet down on a stand behind you or infront of you depending on the dip station and then just step down. On a barbell bench press if you don’t have safety bars you’re done for. Even with a spotter no one it curling your bench press up to rerack it lol.
@@William1683BT I know that I mean they can cause pec injury still.
@@LiberatedMind1 yeah that’s true, I was just saying their is less precautions needed for those two lifts compared to using barbell to bench.
All these muscle tear videos are from steroid users, which makes me wonder, can you tear your muscles if you are natural? (Of course if you doesnt do some dumb shit like ego lift or dive bomb, etc)
Maxing out is not necessarily unsafe. It is inherently risky tho and has to be done sparingly, with a method that allows you to come up to that attempt prepared and with safety in mind.
Then again you add collagen debilitating androgens to the mix and you blow up a ligament or a tendon regardless of how careful you are. This is what happens when you are juiced to the gills.
Not making any more dating/ talking to girls content ?
Here and there probably
A video from Israetel about how to talk to girls just popped up in my feed. It must be a sign.
@@REVIVALFitness I thought he's gay and only talks to men
@@REVIVALFitness if you take his advice you might end up in prison
@@blazecow1133 I have to watch it
I just don't like barbell pressing, it does feel riskier than using dumbbells. I'd rather use less weight on DBs, then do dips or machine press.
It's far easier bench on a barbell than dumbells. How does your body prefer it the other way lols
seems way safer to use dumbbells. barbells in general seem to force the hands/joints in unnatural positions
@@bmwofboganville456 Dumbbell pressing and weighted dips are all I do for chest tbh.