How To Get A Stronger Bench Press (3 Proven Methods You Need To Start Using)
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- čas přidán 18. 01. 2020
- Although you’ve probably heard of different ways on how to increase bench press, the truth is that only a handful of these methods have actually been proven to work for a stronger bench press and are worth your time and effort. In this video, I’ll share with you what those methods are and how you can properly use them to increase bench press strength fast. I’ll also cover important bench press accessory lifts you need to know to get a stronger bench!
The first and most crucial tip to a stronger bench press is simply to bench more frequently. Which is likely due to the superior skill acquisition and motor learning that you experience by benching more frequently. So, you can best do this by splitting up your weekly barbell bench press sets into multiple sessions. And you can also gradually increase your benching volume from where it’s at right now. And as for how many sets to aim for, build up for roughly 5-9 sets per week, and increase it further to 10-15 weekly sets if your body is still recovering well and you’d like to really focus on maximizing your bench press strength.
Next, when it comes to how to increase bench press faster is to mix up your rep range with something called daily undulating periodization. Pick 3 different set/rep schemes for each day. One that focuses on hypertrophy by using moderate weight and a moderate rep range (3 sets of 8 reps, ~75% 1RM), one that focuses on power by using lighter weight and lower reps performed explosively off the chest (4 sets of 3 reps, ~70% 1RM), and then one that focuses on strength by using heavy weight and a lower rep range (5 sets of 3 reps, ~85% 1RM). Throw these into your bench days with the hypertrophy day (H) first, the power day (P) in the middle, and the strength day (S) last, since this specific “HPS” order leads to significantly greater strength gains when compared to other orders, since the power day in the middle allows for sufficient recovery between your more straining hypertrophy and strength days.
The last thing is to add in the right bench press accessory lifts into your workouts. Choose exercises that help strengthen the specific weak points of your bench press. So if you seem to be the weakest and fail the most right off the chest, then you can perform the paused bench press. But if you tend to fail midway through your rep or during your lockout, the limiting factor is likely your lockout strength from your triceps. And a great accessory lift is the floor press. Some other great options as well include the close grip bench press as well as triceps extension movements such as dumbbell extensions or skull crushers for example.
To apply all of this information into your routine to get a stronger bench press:
Step 1:
Instead of benching just 1x/week, increase your benching frequency to anywhere between 2-4 times per week depending on your schedule, as this can boost your strength gains by an additional 28% per extra bench day.
Step 2:
Gradually increase your volume from less than 5 sets of bench per week to roughly 10-15 sets of bench per week, as this can boost your strength gains by an additional 20%.
Step 3:
Mix up your rep ranges during each of your bench days by using the HPS protocol I previously went through, which has the potential to double the strength gains you experience.
Step 4:
Throw in the right accessory movements into your workouts based on where your weak points are in your bench press. This would likely provide another substantial boost (~10-20%) in your rate of strength gains.
And when all of these steps are correctly applied, theoretically instead of gaining let’s say 10lbs on your bench press after a few months, you’d be able to potentially increase bench press strength by more than double that (+21.7lbs) given all of the little boosts each of these steps provide.
And for a step-by-step program that builds these protocols and exercises into your weekly plan for you and shows how to properly progress them overtime such that you can break through plateaus and pack on size and strength in the most effective way possible then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
builtwithscience.com/bws-free...
Filmed by: Bruno Martin Del Campo
Video Clips From:
NFL Network, Pain and Gain, Avatar
MUSIC:
soundcloud.com/lakeyinspired
STUDIES:
BENCH PRESS VOLUME
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
REP RANGE
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/2...
HPS ORDER
diginole.lib.fsu.edu/islandor...
![[柴犬ASMR]曼玉Manyu&小白Bai 毛发护理Spa asmr](http://i.ytimg.com/vi/0TsXQ7z2Dh4/mqdefault.jpg)
What other exercises do you struggle with the most in terms of strength improvements? Comment below and I’ll make videos similar to this one for those exercises! Hope you enjoyed this one!
Overhead press
Squat
What are the Reviews about Arnold Mass Program ?
Declined bench press
Shoulder fly
We’re putting up two plates this year boys, let’s get it
Edit: yes I did end up getting it, (posted a short on my channel) everyone’s gonna smash their bench PRs this year, good luck brothers!!
Nick Dorion 5lbs each !!
I'm trying to go for 3 it's so hard to progress with long af arms
Been stuck at 155lbs 4 sets 8 reps. Cant add 5 lbs because my gym only has 2.5kg, 5, 10 and 20kg plates. What rep/set scheme is best to make a 5kg(10lbs) increase?
@@Ddmd1789 why are you even doing so many reps if you are trying to increase your strenght? you gotta work with heavy sets to increase boi
@@Ddmd1789 despite what people think increasing weight is not the only way to progress. Focus on increasing the amount of reps u do from say 5 to 8 reps then u can easily increase weight with 10lb plates and repeat
For me personally, I backed off the ego for awhile and practiced good, controlled form and paused reps. It paid off as I went from barely benching 225 to doing 225 for 3 clean reps
its because your CNS got a break
How long did that take you to achieve this?
How long it took
Fuck I can barely bench 160. 1 plate on each side is what I’m comfortable with.
@@estebanslavidastic4382 genetics then or your diet
I'm 67 lifelong natty and bench 330 and pushing for a 340 this summer.So I know a thing or two about weight training. This video of 11 minutes is the most concise, effective, in-depth way to improve your bench I've ever watched. Only thing I can add is
Do it and no excuses. Great video !
Damn
You are a superhero
Goddamn
When did you begin lifting weights? and what is your heaviest bench press?
Bullshit
How to increase bench:
Bench often
Bench heavy
Heavy incline bench
After that incident no more incline bench for me
@@ibrahimhussein9383 what happened?
@@ibrahimhussein9383 oh that dude that tore his pec?
Absolute Unit smith incline is a godsend
😂 guys don't worry about that incident, that rarely happens to natural lifters, who lifts smartly. The guy in question was lifting very weights and instead of accepting his muscle fatigue he then went on to do partials which caused his pec to tear, that and the fact that when you're on the sauce it has a tendency to wear your muscle. So try the inclined, you'll love it💪🏼 I'll be doing some when I'm next in.
That first guy was the worst spotter ever.
Coach Darren they were fake weights
Andrew S. Thought that was obvious lmao
Christian Robles i guess Coach Darren didnt think it was so obvi😭
That bar weighed about as much as a broom
Fake weights it was a joke
0:54
When Jeremy was praying before benching
I felt that
Lmao
You are anywhere and everywhere
Just Some Guy without a Mustache why tha fuck do i see u everywhere 😂😂
@@ainan2574 yes he's everywhere
I like how you've gathered a fan base just by existing.
Went from 135 to 185 for 10 reps in 5 months , I know I’ll definitely hit 225 by the end of this year . I’m super excited
did you manage to hit 225?
u hit 225 bro?
@@wyattplenert8528 Bruh I had to quit cause of a back injury at my job 😔. I was at 215 before I stopped . I definitely would’ve been at around 250+ if I kept going
@@Malitubee maaan thats ok... The darker the storm, the brighter the sun afterwards
@@Malitubee aye congrats man that’s still a great pr!
Its really works!!
Now my 1 repetition lift, goes from 110 kg, to 142kg
Thank YOU!!
I’m how long
Lets get it to 225/315 this year lads!
Lets s go ooo max I've done is 65 kg
One rep max of 190 rn, hoping to be at 225 by March, keep up the work boys 🙏👍
@@akbarmirza4217 right behind you at 60kg lol lets get to two plates this year brah
i'm looking for 100kg within a couple of months. good luck 👍
@@NickyD626 ye im at 205 we bout to hit it together
Been using this 3 day approach for a month now with accessory exercises. Was at 225 and should be able to get 250 tomorrow! Thanks!
Yet another thorough, excellent routine, Jeremy. I can't count how many bench press videos I've watched over the years, but this one is BY FAR the most complete and professionally presented/researched I have yet to see. Great job, man.
this works, I was struggling for 2 years to hit 225 on a consistent basis outside of my bulk. In the summer my bench would plummet cuz i would cut. This method has sky rocketed my bench to 230 in like a month and half. Highly recommended, I haven't seen any other video on CZcams deliver these kind of results. Thanks Jeremy , Salute from Toronto
Now THIS is a video that you can and must watch at least twice. Well Done Jeremy, thanks for sharing 🎉💪🙏
This is possibly the most interesting and informative video I've ever seen on Bench Press. And I've seen tons of em! Thanks a lot Jeremy, keep up the good work.
Jeremy 'according to a 2017 study' Ethier
When Greg Nuckols speaks you listen for decades
Your content is so valuable jeremy alot of effort goes into this respect man
I really appreciate the amount of sources and info used here, I will incorporate this into my routine so thank you!
I’ve been on your shred program for a while and I love it. Thank you Jeremy! Your content is very informative
You’re the best! Thanks for sharing, Jeremy!! 🙌🏻🙌🏻🙌🏻
That was the most exiting video. I love the little +15 etc poping up. And how it all ads up in a grand finale. Well done Sir. I m exited to try it.
Hey Jeremy, I've been watching some of your videos. I love how they stay focused on real results, and how straight to the point they are.
I would love to know if you have an exercise schedule that I could follow. I've always been a little skinny so I'm looking for strength and aesthetic gains. The problem is I don't have a good schedule because I don't have much experience. I don't know what days and how much I should target every area, and I don't even know where to start with what exercises to use. I end up pretty clueless when I go to the gym. Any help would be appreciated. Thank you!
A benching tip that helped me was to be conscious of what muscles you are using. It is common that your front delts can take over when benching. When I was told this happens, I did notice I was doing it, especially near failure. When I'd focus on flexing the peck I could get a couple more reps after I thought I had hit failure.
Jeremy delivers nothing but knowledge. Everything is so well thought out and explained.
Honestly your videos are a huge help. Thanks man. Awesome work
I've been training for 8 months. Recently I've started doing this:
Session 1: 3 sets of 6
Session 2: 3 sets of 7
Session 3: 3 sets of 8
Session 4: 3 sets of 6 (increased weight by 2.5kg)
...
2 x 2.5 kg or just 2* 1.25 kg?
@@BananaBeach519 it s better if you add 2 * 1.25. But in some gyms, like mine, 1.25 plates are non-existent. So for ex, where i need a bar, my rep range is, for example 6-10, 7-11, 8-12 etc. This is because when my rep range is 8-10 for 3 sets and i m doing all 3 sets with 10 reps, i add weight, but bec i dont have 2* 1.25 plates I add 2* 2.5kg and almost for sure i won't be able to do 8 reps with 5 more kg. Soo i drop reps to 6
Also sorry for my eng, not from an english contry:)
Probably the most informative video ive seen in months lots of step by step guides and backing evidence up with studies, thanks jeremy lets hit BW bench this year
This might just be the adjustments I am looking for! Thank you so much for this!
Ok this is nuts! I watched this video you put out and the one a while ago about how to make sure you are using more chest than tricep. My Max bench went up 15 pounds in two months. That is on top of lifting for over two years. I can't tell you how much I appreciate the information in your videos.
Content is getting even better. Thank you Jeremy.
Jeremy is the gift that keeps on gifting!
hey man. great content and really like your presentation. calm and informative without the unnecessary overhype. refreshing this day and age.
Jeremy your videos helped me so much when i was new, and from there I could go on to make my own workouts thank you man
This video is great too
Incorporated this (kind of forced it into my routine, benching every workout day at the start) so strength power hypertrophy, and got from 85 kg to 100 kg in about 2 months, thanks!
im at 85 kg right now, been able to increase my bench with 2.5kg every week for the past 2 months
did you bench press 3 times a week?
@@Yasin_32 i alternated week one 2 times, week two 3 times, and so on.
For me, doing upper body hypertrophy focused phases has worked super well - especially focusing on adding muscle mass to my triceps and chest has been a game-changer for my bench press. Great video man!
Working on my Shoulders like overhead press has helped me alot on bench as well bro...
@@kylebutler1720 Just overall doing more pressing movements helps a lot, people do their 3 sets of bench and then do some weird isolation movement just because it shows high emg activity instead of adding more useful volume. Get outta here with your dumbbell kickbacks as your main triceps exercise, do heavy dips or cgbp, skip the cable front raise, add the ohp instead, cut down from 5 sets of chest flyes to 3 or 2 and add some more bench press sets. It's hard but it works, being lazy and skipping hard exercises ain't gonna get you big, same goes for all the other muscles as well too many people be skipping squats and leg presses and only do leg extensions because it gives ''a mad pump'' too bad your legs still look like tooth-picks after 2 years of training SMH
Calves help as well.
Lose Fat Build Muscle ok what’s your bench
@@nik5626 315 x 5 has been my best so far
Sir Jeremy, your instructions on different exercises are effective, much appreciated more power to you..more videos, thanks.
this is by far the greatest video ive ever seen on bench press increasing every thing is very accurate and simple.
The rep change routine really helped my progress like crazy & (with some adjustments) & I mostly bench every 2 days, I do light/explosive 65%( first 6 reps explosive & 15 reps in total), medium 75% 10 reps(or any weight where I’m capable of doing 10 reps), & heavy 90%+ 1-5 reps hopefully I can hit 225 soon.
I have found that working on my forearms has helped me to gain in both reps and weights in the bench press. I do 3 sets of 10 reps, twice a week. The coordination of forearm work and bench press, works for me. :)
mustraline absorbine
That’s funny cause forearm muscles pretty much aren’t involved in benching
MrRingooooooooo false
@@MrRingooooooooo maybe it help him stabilized the bar more, better grip
Very well supported theory over benchpress !!! Love it and will adapt it to my workout routine. Will see how it goes. Thank you !!!
JE....Thank you for the great tips and awesome videos. Love the content and channel. I'm 60 yrs old and benching still 305, and feel great...thanks to guys like you who do know how it works and give the right advice. Keep doing what you do, awesomeness. 👍👍👍
If i can bench 2 plates like the first guy i would be really happy already
It looked so obvious
215 now. 225 coming soon
Bro what are you at now???
thanks, there are some really interesting thoughts in this video to implement for my next plan, not only for bench press, but in general
Great information brother. Thank you
First month and a half in from weight lifting. My bench is still weak, i can only bench about 17.5kg (38.5 lbs). Currently it’s Nov 14. By the end of the year, i want to get my bench to at least 60lbs (28kg).
Edit: DECEMBER 20. I can bench 27.5 for 8 reps. I havent tried 1RPM but im sure its 30kg. Next, i want to bench 40kg by my birthday which is on February lol.
Edit 2: on February 11th 2022 i finally benched 40kg or 100lbs, after failing for a couple weeks (on my birthday😊)
Are you not including the bar? How can you have a bench lower than 20kg?
@@piggy7024 this was my old gym where i had no actual bench press and only a smith machine, the bar weighed 10 kilos on that
How much do you lift now?
@@owlkruger4443 my max is only 60kg bcus of pretty bad program i was on however now i am consistently gaining more strength
I just started going to gym right now and I can barely bench the bar itself😭
Hey Jeremy! Love your videos. Can this relate to other main lifts such as squat and deadlift? I’m a huge fan of DUP (actually creating a program utilizing it) but was wondering if your other main touch points (increase # of times/week, increase # of sets) has the same effect/outcome in those other large muscle groups. Thanks man!
This video was gold, thanx a lot!
Really impressed with the production level of your graphics and animations. What tool are you using to construct them? Thanks for the incredible channel. One of my favorites! 💪🏼
Holy shit used to see this guy at the gym. Now he famous. Well done. Keep going
Fr
This ain’t famous
@@henryneil567 says milliom viewd
I’m not sure if he mentions this but push ups and eccentric push ups are rly helpful
Spot on. Very well put together. Thanks.
Thanks for the tips. I'll try them out.
Could you do a video on the front squat? Especially the mistakes. Maybe how to prevent knee pain etc.
anyone else noticed our boy Jeremy getting bigger, keep up!
Was not expecting this quality. Really good video.
Thank you Jeremy for this video..It was really informative..I learnt where I may potentially be goofing up
Such a helpful video! Thank you Jeremy :) slowly worked my way up to the 25 lb plates. Next step - the 45s!
So how did it go
Update?
How much are you doing now
This helps me out a lot. I’ve only been working out since August when I joined my school’s athletics program and I used to pump 17.5’s easy for 10 reps in offseason. This was due to the fact that we would do weight room 2 times a week with the same exercises because we were trying to work the main muscle groups since we are in offseason. These lifts were squat, bench, incline bench, and deadlift. This helped me gain lots of strength. But when I joined basketball, the weight room days were kind of random, and we’d do different kind of lifts, but we still did at least some variation of bench each time. I went down to almost struggling doing 12.5’s on bench for 10 reps. This is because my routine was broken by basketball, I don’t have the luxury of a weight room at my house like some of my friends do, so I lost strength in exchange for fat loss. Now that I’m more experienced in the weight room, I will use some of my knowledge to regain that strength. Recently, a problem that I’ve been finding for a lot of things is... my triceps. The outer and middle head are defined, but for the inner head of my tricep, there is nothing there. So I will focus more on that part of my arms, and maybe I can reach my goal of getting a PR of 30’s on each side. Wish me luck!
Appreciate the work u put in this video!!!
Excellent video. These must take an incredible amount of time to put together. Well done!
The HPS split is an interesting method, I've heard from other channels that it can be beneficial to save your heaviest lifting day for the start of a week as your cumulative fatigue in muscles, joints, and connective tissue is lowest at this point and would be the less likely to cause injury. I guess it depends on your MRV and where you are in your weightlifting journey though, great video though, I will probably give the HPS split a try myself.
Can I do SHP
Thanks for the tips.. 15 years old been stuck at a 160lb bench for as long as i remember.. currently doing 135 4x8 and 145 5x3..
Tips for me? 14 years old and 114 pounds my bench is
Bruh I can bench 135 for 11 at 13 and failed 165
Great stuff Jeremy- thanks.
What a fantastic, well structured video! Subscribed!
I found your channel a day ago. WTF have i been! Instantly subbed!
Young Sir, thank you for your ever-informative content. I've made good progress over the couple of years I've been training, but tended to stick to the 3 sets of 8-12 and doing the opposite of dropped sets.
Recently, I've tried doing 15-20 reps on three sets, and occasionally doing dropped sets or slightly heavier sets with less reps.
Your explanation has clarified things for me and I'll be implementing the above as of my next session.
Much obliged
Young sir, thank you for commenting on his video and letting me know you deem it necessary to inform everyone of your seniority.
Hey man im curious did this help you at all? Im sure it did but im sorta new to lifting and im trying to get stronger
Keep doing these videos . They're so helpful !
This information is absolutely brilliant.
Jeremy uploads a video, I like instantly. Simple as that!
Serbian rice gang here
Please continue your Dumbbell Only workout series!!!
this is one of the best channels. so happy i came across it
This is why I'm subbed for life. Train smarter and more effecient. Best video yet Jeremy.
Bro I was just searching how to increase my bench and then I saw you upload. I'm shocked😂.
I like the fact you use scientific research/facts in your videos. I’ve already watched a few. I’m I’m my 5th decade of life, so I see a lot of people who talk and I’m not sure if they know what they are saying.
I have a select few I watch on CZcams for fitness and nutrition information.
You definitely belong in that group.
Lovely channel & kind person! Thanks for the tips man 💪
Respect brother 🙏 am going to follow this right now 🔥
YOoo pls keep on the push pull leg series !!!!!
summed up: more benching = more progress who would have thought
Thanks for saving time
Exactly, I got 5 mins and that's all I've grasped so far. Screw this.
well there is one thing that isn't obvious: benching the same but splitting it up into more sessions is still better
@@youteubakount4449 I'm not going for that. If you have a chest day, you want to tear your pecs as much as possible on that day. If you take out sets to put them on another day you'll need to replace those sets with something anyway to get your usual level of workout and muscle tear. And if you just add a few sets of bench to a random day where you're not working chest then sure you'll get some benefit, but those sets are no longer really tearing the muscle fibre because your chest isn't exhausted on that day. What's way more important is to change up your routine and weights, dropsets etc.Not sure if that was mentioned I stopped watching it.
Duc 939 muscle damage doesn’t actually drive growth it’s a by product of high tension especially with eccentric or near failure fiber recruitment. This is also the reason junk volume is a thing
Thats why i follow your program . Always the best content
Wow, amazing! Thanks for dropping these gems in such a straight forward and easy to apply fashion! You're a genius! You should throw out a donate option from here or on your site
I did 4x3 on monday, 3x8 on friday to get to 275. After a pause im now at 250. Im going to try 3 times a week to get past 300. Would be so sick.
This video is great! Undulation and periodization is the more complex, "brainy" side of lifting. If anyone wants an even MORE in-depth explanation of what Jeremy discussed here, I highly recommend the video from Juggernaut Training Systems titled "Creating a Strength Block."
Great video man, thanks for the tips and advice.
Just what I needed, thanks Jeremy!
One thing I would add for the DUP vs LP part, for novices it's typically best to focus on LP and just focus on progressive overload. Too often I think novice lifters tend to go overboard trying to change rep and set schemes (thank you muscle confusion marketing) and end up spinning their wheels when they would probably do best just keeping it simple and trying to consistently add a few pounds to the bar each week.
can you tell me something about method 2 you are talking about? So from week to week, doing fewer repetitions do you have to put more weight? I didn't hear him say this in the video, but why would you do fewer reps from day to day if you don't lift the weight?
@@andrei4302 In the video’s example, lowering the rep scheme would mean adding more weight to the bar as well to match the intensity and stimulus. But if you’re just starting out or still in a relatively newer phase, just focus on adding small increments of weight each session/week. When that becomes too much, simply add 1 extra rep every time. This DUP method works for when you plateau on the first two. Hope this helped
@@maxb4210 Thank you, now i understand😅
Hey Jeremy, if I happen to be following your upper/lower program which suggests doing incline dumbell bench press and overhead press on one upper day, does that mean I should replace the incline press with the regular barbell one? If so, I'd be doing both the standard bench press AND overhead press in the same workout which I think would stunt one of the exercises which isn't a priority. What do you think about that?
Very helpful! Thanks a lot
This is by far the most informative video on bench press ever, and believe i ve seen like a 100 videos on workout and how to increase performance.
Bonus 4rth tip: Work on your pull, specifically the scapula muscles. This allows for improved stability, meaning you have better support in the tough parts of the press.
Mitchell Smith best exercise for that?
Gladwin scapula puli up
Search it isn’t difficult to do complete
Yeah, i was one of those gym bros who only focused on chest. Only after i trained my back, i finally broke my bench plateaus🤦🏼♂️😢
Nice advice!
Gladwin Pull ups, barbell rows, meadows rows, facepulls, and YTWLs.
@@Gladwin777 let me introduce you to face pulls aka athlean x.
Thank you so much for this video! This was my request from Instagram post. Can't wait to see my bench increases 💪💪
Thanks! Really good content. 👌
0:58
Different ways of improving Bench press
*OI JESUS, NEED A SPOT BRO!*
Timestamp fail 🤦♂️
Dear jesus forgive me for these gains I'm about to receive
0:55
Could you do a video on training for strength vs hypertrophy.
Ara Oladipo they overlap if u want both go for a top set then do like back off sets then do some bodybuilding isolation work
On compounds focus on weight while on ISO’s focus on the muscle and volume
wow nice work bro every video is getting more informative and useful than the last one💪💪💪
Great video, very informative! Gonna start my 3 day bench routine tomorrow. You just gained a new subscriber!
Strength is a skill do the rep ranges you wanna get stronger on do those movements frequently learn those movements and eat
Hey Jeremy, thanks for video, however, I'm still wondering how would Mike Z's study ended up, if he used SPH instead (that is my most favourite sequence) your opinion on this ?:)
Rationale behind is strength first when u are most rested, power second because it's not that demanding, hypertrophy last because it cause most damage but u have 2 days off so u can recover from it :)
PS: are u counting accessories toward overall volume? (my guess is yes)
Very helpful & knowledge based!
Fantastic video, really well explained!