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5 best ways to boost your bench press
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- Опубліковано 6 сер 2024
- Let’s talk bench press.
Why has it become the ultimate test of manhood and the lift everybody asks you about when they learn that you train?
And more importantly, how can you bench more weight to gain alpha status in your gym.
This video answers these questions and a lot more.
Let’s get it on!!
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Hey guys, welcome to Thibarmy channel!
My team and I as put together one of the most comprehensive training resources on the web. From online courses for coaches to the Abs program, we constantly push ourselves to develop new programs and up-to-date content.
We thought that the best way to enjoy some of our works was to create this channel. We have curated and organize our huge video library into easy to use playlist.
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All of the exercises feature in our training programs are here, so you'll know exactly how to do them.
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That shirt makes Christian look like a jacked Charlie Brown
LOL... not untrue
My 1 RM went up by 10% just by setting my reminder! Thanks Coach 💪🏼
Wait until I shout... potentiation x 1000
I have learned more of the History from Christian than I have ever learned from my high school History teacher.
LOL
I enjoyed the history you shared about the early days of lifting. That was interesting.
Thanks for the great tips about boosting the bench press!
History is one of my passions and was my minor in college.
Great Stuff Coach. Thank You Always for the Info.
Great work coach. Enjoyed the history of lifting sports leading up to the bench press and really glad you emphasized technique before anything else. High quality training content right here.
Very interesting!
I love it when you give us history lessons/nuggets!!
Merry Christmas, Coach!
Absolutely loved the video!
Definitely will be trying the last two tips. Already am benching 2-3 times a week, so frequency isn't a problem.
Really enjoyed this video, thank you and keep up the good work👌🏻💪🏻
Thanks for putting out all the quality information over the years, Coach. I see these videos as exams. No one has influenced my programming more than Thib, so when a video pops up I get to compare what I'm doing against with whatever the topic is. My current training cycle is focused on improving my bench; I've got lots of pressing, hitting my frequency at 2.5 times a week, spent the previous two cycles getting my OHP back to an advanced level, have heavy pin presses programmed (dropped a notch lower today, good god that's hard), and I do band pull-aparts everyday but not triceps (something to think about). Not bad for coming up with it a few weeks before the video was released. Again, Thanks, Coach.
Perfect New Year's resolution video! Thanks!
Dear Thib, I really thank you for giving the history of how benching evolved, although I have read several articles about it but you have given it in most comprehensive way.
You have given me some reasons to finally give some "love" to benching. I have always looked down on it with hate, I have always avoided it, always considered it as second grade lift for lazy weak people who lack the balls to stand up on their feet and press overhead like a man, I never could find a real world translation of the benching strength.
But now I shall keep you video in my watch later list and refer to it whenever I feel like needed, may be I start some benching in future too, but right now I am enjoying overhead pressing more.
Thanx for this much informative video specially for people like me who are die-hard for overhead pressing and hate the benching.
In the end, I would like you to share your views on the prevalent belief that benching has given more cases of shoulder injuries than any other lift in the weight rooms due to incomplete movement of shoulder girdle as they are pressed against the bench and it puts too much stress on shoulder joint whereas push-up and all overhead pressings are much more shoulders friendly, even therapeutic, due to free natural movement of entire shoulder girdle instead of just shoulder joint.
Great advice for myself and my clients!
Amazing ❤. Knowledgeable coach.
AWESOME VIDEO! The History Lesson alone was worth watching the video for, but the tips were even better. Love the format too! Any chance you could do one like this about the squat? I really suck at it and always get hurt whenever I try to load it
Sweet shirt my man!! Amazing content as usual!!
Letsss gooo coach 💪🏼💪🏼🔥🔥🔥 so pumped for this 🙌🏼🙌🏼🙏🏼🙏🏼
I appreciate the 10 minute history lesson in the beginning. Thanks!
The same video about the deadlift would be great
Sure, if anything I needed to learn more tricks for the deadlift because I suck at it and have really poor leverage for that lift
Thank you coach amazing tips
Phenomenal video!
Great video as always.
Would love to watch and learn from a similar video made by Coach Thibaudeau for squat. Although there were tips given in different context over the years, the way it was presented in this video for bench press summarizes all significant aspects: methods, frequency, loading and programming. Thank you for the excellent content and presentation!
Awesome recommendations. Would like to hear your thoughts on ways to boost the squat.
Damn Sir Thib, Changed the channel name n all! Very Nice! Always giving that top class advice!
.
Also aalll-goow-rythm!
You're my favourite YT fitness channel. So informative. Could you please make a video on breathing and bracing for the big lifts like OHP and BP
Maybe as part of a video on tips, but not by itself.
Christian...you are awesome...hope to see some tips for increasing front squat
I learned about double progression from your article on T nation. Amazing ❤.
I have made amazing gains from that.
Thank you Thib. Love from India 🇮🇳
Great advice, it was very helpful. Thanks
You're welcome
Thanks for the awesome tips as always Coach! I would love to see a similar video for the overhead press.
Sure, why not
@@THIBARMY Can't wait!
This is awesome stuff coach!! Thank you 💪
Fyi love hearing about Paul Anderson
I love all the old school greats. I base most of my stuff on what they did. Dittilo, Hepburn, Anderson, Sipes, etc.
This new set up is 🔥!! Makes me want to buy a camera! 🤓
So true! I remember my father lifting 150kg on the bench press when he was 30 and I once asked him to show me the program he used, he just laughed and told me that he didn’t know about any programs and that he only did the bench press and skul crushers 3 times a week. I used it later when I went to the gym at the age of 16 and in 6 months I increased my bench press from 75 kg 8 reps to 90 kg for 12 reps and I know I was able to lift probably 120kg but I was so scared of that weight because I was just a kid.
PS: I was a beginner that's why I progressed so fast and my initial weight on the bench press but is important to mention that when I first went to the gym I pressed 75 kg for 8 reps so that was my initial weight, afterwards that progress slowed down but I always made the most progress when I used that old school technique.
You're a stud for uploading these Thib!
I'm not gonna lie... my assistant uploads them LOL
@@THIBARMY You're both studs then hahaha
Batman benches Bane in the Batcave! Love your training videos Coach Thib!
Awesome video! I love the stuff you have been posting lately, very good! It would be awesome if you did a video about calf development
I'm not gonna lie. I love pretty much everything about training... except calves training. In my whole life, I've never done a single set of calf work and in 20+ years of coaching, I had exactly 2 clients do calves work. I'm not the guy to tell others how to train calves.
@@THIBARMY ahaha I appreciate the honesty
Gold !
This is gold , thanks Coach! Can you do a series on growing legs without squats due to back injuries
I once trained a 62 years old bodybuilder who couldn't do any traditional leg exercises due to bad knees. He did various types of sled pulls and prowler pushes for sets lasting around 30-40 seconds 3x a week. His legs were actually his strong point at the competition, and he won the overall, in front of guys half his age.
Tips start at 10:00
Yes but history is cool
Lack of respect to just go forward to the tips
I enjoyed the history lesson so much I forgot why I wanted to watch this video
Well done Christian. bonne journée
Merci mon brave
Lets look if I can guess it correctly beforehand: Clusters, getting strong in vverhead-pushing, pull-aparts in between sets, bench press often to improve coordination & neural drive and training each type of contraction for the benchpress.
VERY impressive! Not all are correct, but some are
@@THIBARMY Yeah pretty close hahaha. I took the technique as granted, so I dont think of that as a miss, but I missed the neurological method. I knew that technique already, because you talked about it in a podcast a while ago, with the squat as example (going from partial to full rom), but didnt think about applying it to other movements. I thought for sure your love for clusters will show here hahaha
Thanks for the good content as usual, I wish you and your wife merry christmas and already the best for the upcoming birth.
Hi Christian, would you be open minded to release paperback version of "Christian Thibaudeau’s Guide to Hypertrophy" ? I bought all of your books in paperback. They are so amazingly informative that I can't wait to buy your latest book !
Nice...always informative. Could you speak on Zercher squats more? Or something someone with a longer upper body/trunk should be doing most in squatting. Thanks
Well, longer torso normally means shorter legs which is a body built for squatting. So pretty much every squat variations are equally effective. I like the Zercher for them because people with longer torsos need relatively more core strength than people with a shorter torso
Genius!
Great video 👍
Thanks mate
I really enjoyed the history I never knew any of that and found it extremely interesting.
Thank you. History is one of my passions.
I just activated the bell button Christian!! I realy wanna support your channel!
OHP and DB bench is really something I wanna incorperate into my training regimin! I never do ''flat barbell bench press'' always Incline (alternate between 30 degrees and 45 degrees).
Thank you mate. There are no mandatory lifts. As long as you press, pull, squat and hinge you can use the variations you want.
@@THIBARMY
Yes! I know that since you also mentioned that in your previous videos about the best lifts for certain body types! Thank you!👍🏻👍🏻
I dont want to compare here - but at first I thought someone like Dr. Israetel can‘t be topped (sorry Mike, still huge fan), but the detailed explanations this coach gives (and you can hear its not even his motherlanguage) and how he explains it so anyone can understand what its about - thats almost ART man!
Thank you Coach T
Thanks mate. I love Mike. We did a few debates together. He is probably smarter, but because english is my second language I need to explain better to be understood LOL
Vid on Boulder shoulders and massive traps for naturals pls
He’s done it bro... Snatch Grip High Pulls
I really like band pull aparts. I use 5x20 as a warmup most of the time.
They will cause no muscle damage and thus cam easily be done daily, even several times a day
Premièrement, merci pour ce partage de connaissances. Deuxièmement, est-ce que c’est pertinent de combiner des techniques ou c’est mieux d’en faire une à la fois?
Another quality video coach! Do you think you could make a video on the best approach to once a week minimalist training for strength/size?
Yes, 90% of people should be training less frequent for national gains.
@@shawndejohn63 There is a difference between individual frequency and total frequency. Individual frequency refers to how often you train a muscle or lift in a week and total frequency refers to how often you train in a week. I personally believe in a higher indiviual frequency but a low/moderate total frequency (3-4 sessions per week). Which is why with athletes I work with and most clients, I use a whole body approach 3x a week, unsing only 4-6 lifts per session and will add "minor" stuff on a 4th session.
@@THIBARMY But if you had a client who could only train one day a week how would you approach his training? I know many people out there have this situation, and although I know you don't believe it is optimal I was hoping you could do a video on this. Thanks again for all the great content Coach!
chris T army and mike isratel has the best content for sure
I remember watching a vid of yours back in 2012 where you recommended a shrugged shoulder position while benching for optimal shoulder safety and pec stimulation. 6 weeks to superhero bench press I think it was called. Just thought it noteworthy as now you're recommending the shoulder blades in back pocket. I suppose that is a much easier cue than shrugged shoulders which can be misinterpreted.
Actually that was poor recommendation and me coaching by what I felt instead of what you should do.
Hey coach, @re going to do a shoulder building strategy video?
He wont. He said that many times.
His said that it doesnt matter too much to make a difference between short or long limbed people.
Training is basically the same.
as a bench diehard I also want to add some tips.
# The 6 weeks of exercise change, you can also change bars. A 15kg womans bar of 25mm thickness will feel different from a competition bar. A Swiss bar will also have the same effect. You can then provide a new impulse in these 6 weeks.
#
During a heavy bench press schedule I do not use separate shoulder exercises because shoulders are already under a lot of stress. This allows you to sustain the heavy bench press schedule for longer. Especially for people with a wide grip.
# As a triceps variant, the tatepress or supine triceps extension with dumbbells is also a good variant with little rom, it mimics the last phase of the bench press when triceps take over the work.
Work grip strength it's what the bigger bars do it lets you handle the most weight no matter how much you weigh lol
Like the intro👍💪
Thanks mate
Maybe I missed something but sounds like what Louie Simmons says changes movements and gettting stronger at other movements to improve your main lift.
Yet pretty much every single elite olympic lifter stick to the competitive lifts and squats and most East European powerlifters stick to the 3 competition lifts done several times a week. Louie is super smart and brought a lot to the strength training world. But his is only one approach.
Heavy Eccentric deadlifts for plateaus? How should they get integrated and at what percentages?
Hey coach, many moons ago i read an article, and i am pretty sure you were the author, where you mentioned that going to failure is not optimal for people who are fast twitch fiber dominant..Supposedly their system is too sensitiv for that..I got the " super-athlete gene" ( ACTN3 RR; rs1815739 C/C) and I think I might have some problems ( INSOMNIA) there?!? So, for all those with the same issue, could you possibly elaborate on that, the why and the how to deal with it, maybe in a clip? Cheers!
I love the history lesson :D
Thank you. I think it's pretty cool to understand where what we do comes from
I did your "8 weeks to a record bench" program from T Nation about 16 years ago and went from 315 to 365 natural!! Would you change anything in that program all these years later? Thanks Coach T!!!
Well, I have developped a lot of different approaches throughout the years. But you know what? I actually find myself using an approach that is extremely similar to "original Thib" from 15ish years ago. The main difference is that I have a better understanding of why things work and I tend to go a bit lower on the volume.
Death star shoulder vid plz
What exercise do u perform to build such amazing traps?
love your content as always coach.. Is there a Bench Press strength that almost any normal male can reach with the proper technique & hard work ? like 2 times body weight for example ? i can barely bench 1.25 times my body weight and i have been lifting for a decade... makes me wonder if genetics and body leverages are holding me back or just improper technique. Dream of doing 3 plates someday. Thanks!
I don't really like to use factors of one's bodyweight as strength does not increase linearly with weight. That's why in powerlifting and weightlifting they use formulas (Wilks in powerlifitng and Sinclair in weightlifting) to compare lifters from different weight classes. For example, if you look at some of the world records in powerlifting. In the 66kg class the record is 213kg (3.23x bodyweight), in the 83kg class it is 218kg (2.66x bodyweight), in the 105kg class it is 230kg (2.27x bodyweight) and if you you at the superheavies (more than 120kg) it is 398kg but at a bodyweight of 189kg (2.1x body weight). So the x body weight measure isn't great. For example it will be much easier for a 60kg man to bench 2x bodyweight than for someone who is 90-100kg. Is there a number that every man can lift? Probably, but it is hard to know because there is a huge genetic variation among human beings.
@@THIBARMY thanks for the detailed response coach.. I have over a decade of OFF-ON training experience.. can barely bench 240 at age 38.. wonder if i can ever reach 315.. Would you bet against it? I wish you all the success, An ardent fan. Thanks !!
I assume that the same the same tips would apply to the overhead press for those who don’t care about bench too much.
Most would, yes
Will there come some new videoes in 2021 ?
Sad regarding shoulders... I got very narrow and tall body, and my shoulders are literally located in it (not on the side of the body). Therefore, my trapezius take over no matter what. Extremely difficult to focus on delts.
Build wide grip lats bro and back & side delts, also work your obliques and slim them to give you a V taper
Regarding the weight being too low when using the steinborn squat, those interested should check out Martins Licis world record
Martins is a beast (I also like the fact that he gave me a shoutout in one of his video) and one of the strongest humans in the world. The fact that he can do a lot on the Steinborn lift doesn't mean that the average gym rat can (or should).
@@THIBARMY thanks for the response msr. Thibodeau !
What did he call that lift they used to use to do squats? A stain-something lift?
Christian Bale used to be my Batman!!
Do squat next pls Coach
JM Presses for improving lockout phase??
Sure, it's as good as any triceps movement. But in reality, problems with the lockout should occur mostly in powerlifters who compete with a bench shirt. The normal strength curve of the bench makes it easier at the end and harder in the beginning. In equipped powerlifting it's reversed because the bench shirt contributes a lot at the start and makes it the easiest part of the lift. While most people will conclude that a lifter whose sticking point is the lockout has weak triceps, it is often not the case. In reality they are weaker in the mid-part of the range of motion and burn too much energy/strength in that portion of the lift which makes them "weaker" at the top. Sure getting stronger triceps will help (getting stronger triceps will help everybody bench more) but emphasizing the shoulders will work better.
Are you gonna make a video on clusters?
Eventually, since it's my favorite training method
@@THIBARMY and will you make any videos regarding joint pain and ways to heal it and how to continue training with joint issues? Love your content btw
I don't care that much for bench press so almost skipped this video. Glad I did not because I would have missed a pretty interesting weightlifting history lesson. Merci!
Fait plaisir mon brave
You're not a real man if you don't bench
Rip mic 14:43
Christian lookin like he's wearing a 1990's Batman movie costume if you know what I mean.
I was going for the old skin-tight batman shirt from the 1970s TV series.
nice t-shirt, a little small tho
It's to give the illusion of gains.
@@THIBARMY hahaha.. love your sense of humor.
Thanks for the videos. Please, I want to translate it into Arabic for Arab followers
Planche pushup variations are superior to bench press in every way. Change my mind.
My goal is not to change anybody's mind. You do what works for you. The planche push-up is not doable for most. And sure many can eventually get there with the proper progression and practice time, and more power those who do. But the reality is that most will not want to invest months in learning an exercises to reap the benefits. The bench press can be done by pretty much everybody right from the start.
@@THIBARMY ha I was tongue in cheek, not expecting you to reply!
There is a simple progression toward the planche pushup anyone can do - start with a normal pushup and lean forward more and more. You can do it near a wall to have a precise measurement. Whether or not you get there doesn't matter, the point is you can make pushups as difficult as you want, to train horizontal pushing without the downsides of the bench press (equipment, and less freedom of scapular movement).
Why is the algorithm super hard on you ??
Have you had any side effects from steroids?
I actually talked about that in-depth in an article, on podcasts and in seminars. I've actually had a heart attack and kidney failure. This is why I haven't used anything in about a decade. Thank you for caring.
Woow woow 😍💋 💝💖❤️
Tips start at 10:00
Woow woow 😍💋 💝💖❤️