If You Haven't Bench Pressed 400lbs, Watch This
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- čas přidán 3. 08. 2024
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0:00 BIG PICTURE
1:03 4 Pillars
2:49 TECHNIQUE
4:13 Paradox of Choice
5:30 DO. THE. SAME. THING.
6:28 Benchin' Ain't That Techincal (fight me)
9:07 Basic Technical Checklist
12:27 Who Has the Biggest Benches
17:13 PROGRAMMING
17:53 Know Your Types of Programs
22:35 Warning Against High Frequency Benchin'
24:50 My Suggestion...
24:45 Frequency Recommendation
27:05 Movement Substitutions
29:40 Linear and Wave Progressions
31:30 Double Progression
33:02 Program Examples
37:06 Rubber Band Analogy
38:08 RPEs and Ranges for Accessory
40:22 2x per week the SIMPLE Way
BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇
www.BaseStrength.com/the-app
Bromley Merch from Barbell Apparel only available HERE! 👇👇👇
barbellapparel.com/Bromley
Fuck 😂😂😂 (before watching it all, I'm going to guess we'll agree on 90% of it anyway)
You are reminding me of Kunu from Forgetting Sarah Marshall... "Do Less" LOLOL!!!!
😂💝💝
Hello, I'm a boxer and I want to increase my strength without gaining muscle mass. What should be my training and training split to do it.
@@simeonspasov3732just dont eat enough protein and train with intensity for strength
I'm happy to inform that I benched 160lbs before watching this video and now I'm benching 400lbs.
You’re predestined to hit 500
I am a kettlebell guy. My work out is hellish 200 kettlebell swing, and presses. I suck at barbells, but still have to so good job on 400 pounds.
You use a 2.5lb plate on all of your lifts?
@@jd9119 those are the best plates in the gym.
Yeah and I turned Ellen straight from lesbian 😂
I just benched 405 at 54 years old...life time natural lifter. Ive lifted more when i was younger, but took a break...work, family. It felt good!!
That is an immense bench at 54
@LucasDimoveo thanks man! 3 weeks later I tore my rotator cuff doing weighted chin ups, Oh well...life goes on!
Great job!
I’m 45. 198 pounds. I’m at 365 touch and go hoping to hit 400 at some point in life.
Mirin longetevity
Gym rat here. Spent last 25 years working out at our gym at my job by myself at lunch. Worked my way up to a 415 bench at 225 body weight. Never lifted to exhaustion since no spotter. Just a one trick pony as my boss says. 56 years old now and still maintain 350+ 1rm
Just curious. At what age did you notice a significant loss in strength?
@@skidaddler6293 I peaked around 30-35 years old. I started gaining weight as I've gotten older so have maintained a lot of strength but lowered my strength to weight ratio. I also started to get some nagging injuries around my 40's. Nothing major but enough for me to not work as heavy.
@@markwilliams6196 oh. Ok. Thanks. I’m not as strong now as you were then but right now I’m stronger than I’ve ever been. I’m 49. I don’t have any injuries though.
350 at 57 is actually crazy
That bench max at that age has to put you into the top 1% of strength for your age bracket across the population. I have no data to back that up, but it sure feels true at least anecdotally.
Hi, 200kg bencher here.
I'd say the close grip bench on smith machine 4 sets of 10-8 reps has given me the most growth on bench, I think it's because you can throw stability out the window on smith and just stack weight, currently my top set of 8 is around 140-150 kg depending on the block etc,
Great Video!
Anyone benching below 400 pounds should definitely implement all the tips from this video and they will see their bench sky rocket.
for the average guy 400lbs is not possible
@@jacobdaley3888 perhaps, but you won't know your limit until you try.
Also by saying "anyone benching below 400 pounds" I mean the whole range, so from 1 to 399, not just the people who are close to 400, everyone in the range will benefit from implementing the tips from this vid.
@@lordremo5235 yeah, im 5'5 and i dont think its physically possible to be a healthy weight and get up to 400 lbs, i just want to make it to 315
@@jacobdaley3888 yeah, you can definitely do this! Good luck :D
Up to now I've hit 160kg for a double. I'll try out the close grip Smith machine like you've suggested and see how it goes. Smith machine or not 140kg is most impressive especially for close grip
I’d love to see this kind of breakdown for the deadlift/squat too! 🙂
yes please!
same
look up how to squat/deadlift for no gains by him
I managed to get to 350 pounds by training twice a week, once heavy once volume.
Then I was in an accident and wrecked my shoulder. Two years later and I'm finally back at 300.
How much total volume is that? Heavy + volume day?
This is basically what I do and got up to 305. Waiting to recover from a shoulder injury though.
@@naughtiousmaximus7853 from memory it was 5x5 at 60%-80% 1 rep max, super slow and controlled for volume.
Then my heavy day way was warm up, do a one rep max, follow it with 2-3 negatives at 110% 1rm.
I know alphadestiny is fuming right now that he's not allowed to watch this
It must really be eating him alive
Context?
Why isn't he allowed to watch
@@ms3benbecause he can bench 400
Was thinking the same
gonna send this to my mom
brb sending this to my grandma
Instructions unclear, did 400 kg bench instead.
One of the biggest things that finally got my bench moving up was wrist position, it fixed a lot of other issues in the chain for me. I had been for years told that the wrist should be straight which resulted in me overtucking since balance was an issue. I also fixated too much on the arch and shoulder retraction since my touch point would be so low.
I started internally rotated my hands so the bar was deep in the palm, let my wrists cock back, and let my elbows flare out a bit. I focus scap depression during the unrack and keeping a "big chest" during the descent. I use constant but not aggressive leg drive. And I also sink a little (used to soft touch). It's amazing how much smoother and comfortable this position is for me.
I'm not to 400 yet, but hit an easy 335 pause bench about 5 weeks ago. I'm also 6'2" without a very thick torso, not advantaged or particularly big for the movement.
Thats good tips 🤓🫶🏽
I noticed the same thing with the wrists. Glad I ran into this comment.
yuh
Phenomenal stuff Alex! Would love to see an updated squat and deadlift checklist as well
Absolutely awesome explanation of so many things!
Really informative, cogent presentation. Thanks for putting out this valuable content.
Great video! As we develop our musculature and strength, form adjustments are continual. I especially like the part about focused attention on developing the assistance muscles, which will require BP form adjustments as different relative strengths/weaknesses emerge naturally through just good training. Thanks for the work.
Took me a solid year or so to finally lock down the perfect form for myself and I’ll never forget the day when I felt that form and my bench instantly went up about 30lbs 😂
This was a great video…appreciate it!
518lbs bencher checking in. LOVE your podcasts. Literally nothing I can argue with.
Note, Sheether and I have the pauses in common. Pause benches are a huge part of my programming.
1000 lbs lifter here enjoying
Been loving the return to the whiteboard, quality of these sorts of videos is always so high!
My guy is just dropping pure knowledge with no bs 💯
Really appreciate the programming spectrum and nuanced descriptions
Fantastic discussion on bench! Thanks
Last time I swung a golf club was in highschool gym class and I sent the club about 70 feet; looked down and the ball was still next to me. Gym teacher was just flabbergasted at my ineptitude
I hate going with my friends to top golf because it's no fun. Swinging a golf club is so fucking hard 😂
@@TheDanimal91you gotta go with them to a dog track (cheap crappy course) and just drive around smokin cigars or weed and drinking beer. From there most people get addicted to the actual improvement part of the game. Think it comes from wanting to be on the giving end of the shit talk with your friends. Been at the game for 28 years now and only 33 years old
This is highly informative. I thank you so much sir big respect !
so informative, thank you so much!
Good comprehensive video. Love the idea of focusing on the big things and not get lost in the details
Great stuff. Thank you
Outstanding job.
Thanks for the Video!!!
I've benched over 400 lbs dozens and dozens of times in the past 17 years,drug free..I'm 43 and still doing it...very blessed
Lol means nowt if your other lifts suck mate
@@GunnarStahl99 nope 550-600 in Sq and dl mate......
respect
god is good, god is great
That quad tip was very useful. Thanks.
Where’s the “if you haven’t benched 225, watch this”
Bro I just bech 225 today hit my PR but it was not full rom
Great video thank you sir
Thanks, Man!!
Watching this as i havent even benched 300 lbs, let alone 400
Yeah I'm schelping around with 255 ughh
Once u get that 300 u won’t be able to enjoy ur cause your gonna be thinking 400 lol
youl get there keep eating & sleeping
Ayyyeee the multi camera set up 👏🏾
i’m 5’5 160 lbs, just hit 225 bench last week, ima hit 400 tomorrow 😎
You alive bud
Thanks!
I agree it's mostly about putting in the time. Developing a really good groove, muscle coordination/recruitment, etc. I have found some tips like retracting my shoulder blades to be helpful because I think it puts my chest in a better position to be used in the movement.
I'll be back when i hit that 405 my pr is 315 now 💪💪💪 wish me luck guys
Same!
Sheesh, I’m going for a 315 PR tomorrow for my bench. Later in the same day I’m also attempting a 435+ squat.
I might delay the squat till the next day if it doesn’t feel right but I’d like to hit them both in the same day.
@@CankleCankle good luck ma man
@basedlifter08 shitton of tricep work and face pulls. Also hit floor presses hard, like once a week on your arm day.
@basedlifter08incorporating pause presses as often as I could helped me the most, personally. Good luck 💪
Perfect timing. Was thinking I'd like to bench 400lbs 😂. Only at 352lbs with a pause, 363lbs touch and go, so I'm gonna soak this up and implement it.
I really love that your literally in your garage.
Nice refresher for me wirh all the info in the video. Im 40 now and haven't tried to max out in years. Been training 25 years now and at one time i was hitting 455 for 5 reps. Now i dont go about 3 plates for reps. I might start running a 531 program from 315 to just have something to chase strength wise again.
This video is gonna have trillions of views 😜
Today was chest day good timing !!
Subbed and thumbed up for knowing the paradox of choice.
This video should literally have around 8 billion views
Loved your take on bar path and being technical! Literally Before i bench, my worry is not necessarily in the path or the proper place to hold. I mean I kinda have a set place I put my hands…BUT.
generally ill lay under the bar and just play with it til it feels right or doesn’t feel weird to my shoulders or elbows and bang thats how I hold it.
Its a giant push movement. Thats all it has to be.
the first five min of this are gold
The one “trick” that helped me bench far more comfortably was learning how to grab the bar properly and no longer false grip.
Can you please do a video on deloads? I understand the concept but don’t implement them in a way with confidence.
every time I bench over 3 plates regularly i get flare ups of bursitis, the current one has been going on for 8 months. Pretty done with benching. Don't expect anyone to care, but I felt like venting that.
really sorry to hear that my heart goes out to you man
i gave up on benching at 25 when i hit 355.. i dont remember why i quit, but i assume it was a shoulder injury. just started benching again at 35 and pulled my left pec the 2nd week in... this is going great
@@Kingofcrocs1 appreciated
alex i hope to see a video about your thoughts on the PPL split
Im trying to re-attain my 440 bench from December. Back down to 390 right now but using your bullmastiff program I'm eager to see where ill be at the end of the program
Weakest Piccolo PFP lifter
@@BaldOmniManI would hate to see the rest of them.
Love a good Bromley white board vid
Once in a while you just go for it and your body finds the correct path on its own, this is the least painful and self damaging, and you can do it over and over again, until somebody else convinces you to go against your grain. If you end your workouts with a big happy smile that you cannot wipe off your face, you are there
Love the whiteboard
Brother, I appreciate this video. I have been chasing 3 plates my entire life lol.
So glad I'm allowed to watch this since I'm 3lbs under a 400lb bench.
I was an example of a guy with a 530lbs bench at 24 hour fitness who just loved the movement and chasing big numbers but never had an interest in competition
Almost 3 years into training... 615 conventional deadlift, 500lb squat, 265lb max bench. 🥲
Stay strong my fellow long/tiny arm kings.
I feel you. 285lbs bench after 5 years training. But i’ve had a pretty bad shoulder injury that took me 2 years to come back from. 192cm wingspan 189cm height.
Deadlift is the only lift that matters though 💪😎
Well, I hope you take consolation in the fact that you have an amazing deadlift and squat! Maybe try a different program for bench; back when I could train regularly, I got decent gains with Charles Poliquin's 5% Solution program.
Very possible that this is the bias of your build, but turn those 3 into 30 years and I'm seeing 405 right there
That's really fucking strong for somebody who's been training only 3 years. Actually really fucking strong by any measure
And there's people like me, whom bench more than they squat. Same issue, different struggle.
This should have billions of views...
Great vid. Bench is my favourite lift but also my worst. I’m stuck at 315 1RM. And have been for over a year. I’ve tried everything. Various 2, 3 and 4 day programs. I’ve even tried not benching at all (but going hard on variations and accessories). Still stuck. I should be more frustrated than I am but I enjoy trying to figure out the puzzle.
Progress to 315 was so incredibly slow I don’t even know what helped - or what helped the most. I’ve just been throwing shit at the wall and NOT seeing what sticks. My only conclusion is an obvious one - progress is made (more weight on the bar) when my bodyweight is going up.
Yap it seems like every ten pounds body weight adds 15 to one rep max for me. And actual relative strength progress is so slow I dont notice over course of months but only years.
What helped me the most (I got stuck at 405 for a long time) was band work and close grip work. Also, grab a slingshot and do some overloads (use it ONLY for overloads, so people go way overboard with the slinger)
@@zachnunya8749 I feel your pain! Having given it more thought… I think Smolov Jnr for Bench did help me. It’s not fun if you don’t enjoy benching but I’ve gotten some decent gains out of it.
@@bobboberson6664 bands are probably the one thing I haven’t tried! I shall keep it mind. Cheers bro.
@seanuio chains are great too, but bands are easier. It overloads at the top so it let's you learn that acceleration
Or, reverse bands are dope to overload at the bottom, I've used both.
Dude's whiteboard skills are neat!
Greg Nuckols Stronger By Science 3 x wk intermediate is a god tier bench program shit got me 2 -> 3 plates in 1 year after stagnating for a long time.
I’m currently at a 350 bench and really want to get to 405 as a life time Natty that’s just always been a big goal for me so I’m excited to see what tips this video has.
Eat more food.
@@jd9119 yeah I only weigh 165 lbs lol I’m sure if I put on 10 pounds I’d rep 405 I’m just taking my time bc I’ve already went from 9% to like 17% body fat and I’m only 20 years old tbh Ik I already have it in the bag just always open to learn
finally someone that benches as much as me i do 355 weighing 165 too 😫
@@IVKeboVI your goated
@@roselelouch3038 bro you’re only 20 you’ll get that 405. I’m 200 pounds 5’11 and today only got 165 for 3 reps. I’ve got long ass arms though and only been training 9 months.
great video ties everything together and explains some of the weird programing that never made sense to me as a 'powerbuilder'
I trained at a gym that only had 1 bench and it wasn't very good. Setting up under the bar was always uncomfortable especially with the bar being at an off angle in reference to the actual bench itself. This game me some shoulder issues, I just joined a new gym and it has nice equipment but most importantly, it had 3 proper benches. Its been 6 weeks since I've been at the new gym, and I have blown up my bench hitting 190kgs with no shoulder pain. Thank you for all your tips mate. Much appreciation from NZ.
Where do you train bro?
@@hamishakl hey bro, I was at SnapFitness in Rolleston, Canterbury, New Zealand. I shit you not that bench is ass
Can't expect much from Rolleston, let's be honest.
My benches at my gym is lopsided have to compensate one side un racking the bar it sucks
buy your own bench and bring it in, put it in a squat rack
I haven't watched this video but your content quality is so high, if anyone can make a 44 minute long video entirely on bench pressing that is worth watching, it's you.
I always revert back to the best advice from Yuri Belkin: "More Sets"
You can’t stop me from watching it
I have benched over 400lb so, good day sir.
Really appreciated this video. 405 has been eluding me for years. Closest was 375 before I was majorly injured, and i was just dialing in my particular form at the time. I can barely break 340 now but it's likely because i don't have the mind numbing bench determination as before. Also 40lbs lighter
you have way too little muscle to bench 405 thats why
@@KAZ1337x you're funny
Gain weight ur too light
Could you do this for the deadlift as well? I like to get into pulling heavy again. Thanks
just went from 150 to 400 after watching!!! thanks
I've been plateauing at 335 for a long while now. I'll keep this in mind
me: just happy i hit 60kg (~135 in freedom units) last week :)
(5’3 at 54kg bodyweight)
I was fully in when he said “I’m gonna rustle some jimmys saying bench isn’t as technical ….” I think this is universal. These days people over complicate exercises/lifts and you get so lost in tech that you genuinely can’t make progress
Are you going to do one on how to strict ohp 315?
dang just got 395. guess i gotta watch this entire vid
Dude, your content is just pure gold. Thank you!
3 Years back in the gym stuck at 365 so far but have been losing weight so kinda just glad havent lost strength.
What about the studies showing an open grip helps build the upper chest more? I feel like there are 2 categories: Going for a max lift, and building muscle. Max lift? Squeeze bar and use everything. Building upper chest better? Open grip, isolate the chest instead of squeezing and using the arms.
I just hit 215 today at 138 body weight and what ive realized is that i just need to put on body weight instead of focusing on super technical things that dont help.
I love this guys videos. True sovereign thought that shows his knowledge on the topic and everything related to it.
I can attest that you are correct in what you said regarding fixatation on technique/approach. After benching the same way for decades I watched a bunch of CZcams videos telling me my bench was wrong and that I needed to bring the bar downdown to my nipple, now for the first time in my life I have a shoulder impingement... Do what works best for you and is comfortable for your physiology allowing you to grow.
The lower you bring the bar the narrower your grip has to be or you're placing immense stress on the shoulder. Did you bring your grip in at all to compensate or did you keep your regular wider bench grip?
When I close grip bench I have to bring the bar really far down or else it hurts my shoulder. When I do regular bench I have to keep it up high or else it hurts.
@@philosophysique5419
Thanks for the advice. No, I did not. I kept the grip at the same width. Thanks for the advice. That's why I appreciate the gym community.
@AlexanderBromley - I'm an ex-colliegiate wrestler and power lifter. I was never able to bench much, despite being able to squat 500_lb, and clean and jerk 315. I actually could shoulder press 20_lb less than my flat bench. I believe my max ever was 340_lb. I'm 6' tall, very barrel chested, and my ideal weight is about 210_lb. I found out years later why I couldn't bench much. I suffer from a rare adult-onset muscular dystrophy (genetic) called FSHD. It caused my right lower pec to atrophy a little, and I have scapular winging on my right side, because the trapezius is atrophied where it connects the scapula to the spine. I always wondered why my left bench strength was so much stronger than my right. Because of the atrophy, I ended up becoming extremely strong in the arms and back, but not my pecs. I realize I may never be able to bench 400_lb due to this atrophy. However, I would appreciate some input on adjusting my form, such that I take my arms, lats, and deltoids as much out of the movement as possible, so that the stress is primarily on my pecs. I also have long arms for my build. The only thing I've been able to think of, is taking a wide grip, such that I take my arms strength out of the movement. Any advice?
Hi, yesterday i decided to try my bench pr for the first time in one year and a half of training. Incredibly i lifted 92kgs, i was really surprised of myself because i consider that my bench sucks quite a lot honestly. So close of the 100kg/225lbs. Feeling super great ngl. Looking forward to improve even more :D
Good point, opportunity costs ,that's huge
When it comes to programming id say size is definitely important, if you’re a beginner you have a lot of room to build muscle mass that powerbuilding would a better approach due to just benching over time you will get better and the the bodybuilding work will put muscle mass on your frame which will carry over to your bench, but definitely once you reach a level where you’re not adding that much mass a year, leaning more towards a higher frequency will help where you can milk out strength gains more from becoming more proficient in the bench press and more technically skilled, that’s just my take though
I just loaded the plates and couldnt unrack so i went and cried but i'll be back tomorrow
This is spot on. Benching kinda looked like scitzophrenia when I started doing it because I had the voices of every influencer telling me what I needed to do to in my head on every rep.
I was wrong no matter what I did. If I didn't technique myself into perfection I was ego lifting. If I didn't add weight because it wasn't perfect, I wasn't doing the progressive overload. If I practiced to get better, I was practicing a bad habit somewhere. Everything I did was wrong according to somebody. I was like a self raping octopus with dicks for tentacles that couldn't swim. I wish I had seen this video, and nothing else when I started it.
😂😂😂
LOL
Can you repeat that? You were like a what???
Dude, do not let AI write comments lol
@@user-kc1li9sc2q I'm not an AI though. I'm just fucked up.
This video hit quite a few points for me. I am a natty lifter. My bench shot up quickly and to the point where I believe my tendons were not able to keep up. I went from a high 200 bench to 430 in about 18months I believe, I had 2 periods where I had to back off for about 3-4months. Once I got over 350 is when I felt elbow issues. Last year I focused on eccentric and slow reps to build tendons and bone density. I also warm up with a swiss bar. Basically anything under 315, I use a swiss bar. It puts the wrist in a position that impacts how the tendon moves in my elbow or it recruits difference muscles which take stress off the tendon. I'm back over 400, 410 to be exact but progress has been slow. Hopefully some of the tips in this video will help me regain and increase strength. Great video! - (Update I hit 415 with RPE of 9.0, I think I can get 420)
230 pounds is 1.5 years?? Wtf were you doing bro teach me please
@@davidmacamay7099 high 200s. So only about 150lbs in 1.5 years. I honestly think it is large part due to genetics. My brother was exceptionally strong, his son has won his powerlifting class at the Arnold. I assumed I would be fairly strong if I put my mind to it. After the fact I did do a DNA test. I have multiple DNA SNPs that are GREAT for strength. That said I didn't know that for a fact. I just assumed I did. It wasn't until after I hit a 430lbs that I got a DNA test done.
@@lifts586 man even with great genetics that's some crazy progress, how did you train for that?
@@davidmacamay7099when the lads at Sika Strength say that sports is not, has not, and never will be a fair and levelled playing field, they’re not referring to drug use; they are referring to the existence of actual freaks of nature like this guy. There are no “how to” lessons to learn from, so let’s just celebrate they exist and train harder.
Damn. I’ve added 20lbs to my bench in the last 6 months and thought I was doing good progress
You’re becoming everyone’s favorite uncle
An old guy at my gym benched 315 by shooting his hips 20 feet in the air and bouncing the bar off his chest, he barely got the rep and then went up to 360lbs. It didn't go well if you could imagine. I don't understand how people who have been lifting for year's can still have a highschool level of technique and form.
Even though I have, I’ll still tune in I guess 😂
I hit 400 lbs a few weeks ago at 200lb bw. My best before that was over a year ago and I took a month off lifting to travel and came back and noticed my body was feeling really good after not training hard for a month. I guess after 10 yrs of working out the micro injuries catch up to you and your body needs a break. Goal is 4 plates im 5 lbs away!
I'm currently running Bradley Barbell's bench PR program on BoostCamp. I was stuck at 325 for a year but the program is having a quick impact. I'll be shocked if I haven't added at least 25 lbs with the first program cycle.
Are you one of those guys that literally never trained your back?
How the heck does that program do anything?
It’s so low volume on the actual bench, and even the prime movers don’t get much love
@@mossoconnor4417 I came from a CrossFit background but I'm not small. 6'2" 265 with a decent back. I think it's about intensity and training for strength for the first time.
i feel like a good benchmark (haha) is to extend your thumb where the texture of the bar changes. Ends up being like 45 degrees. I like to go a little bit outside or inside of that range depending on the day
0:05 Hi Back!
my back has gotten pretty strong..."It's not strong enough." well said. 😂