*5* Exercises GUARANTEED to Increase Your Bench Press
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- čas přidán 1. 06. 2024
- This is going to be a 6 part series on how to get a stronger bench press, squat, and deadlift. Who better to explain it all than the one and only Dave Tate. We headed over to Elitefts for this epic 6 part increase your strength series.
Today we are talking about the bench press. We have five exercises that are guaranteed to increase your bench press. If you start to use the tips Dave gives you in this video, you will be on your way to a huge bench press. Make sure to check back tomorrow for the 5 techniques that will increase your bench press. As Dave said the exercises are only 10% of the equation. Techniques are 80% so you don't want to miss this.
1.) Close grip bench press 01:03
2.) Floor press 07:29
3.) Close grip incline press 11:50
4.) Lat work 14:55
5.) Shoulder work 18:45
part 2 bench Techniques • *5* Tips GUARANTEED to...
Make sure you check out the whole playlist with Dave Tate: • Dave Tate week
Pectoral muscles (colloquially referred to as "pecs") are the muscles that connect the front of the human chest with the bones of the upper arm and shoulder.
Deep muscles of the chest, including pectoralis minor, serratus anterior, and subclavius (Gray 1918)
Pectoralis major is a thick, fan-shaped muscle, which makes up the bulk of the chest muscle. It lies under the breast. It serves to flex, extend, and rotate the humerus, the long bone of the upper arm.
Pectoralis minor is a thin, triangular muscle located beneath the pectoralis major. It attaches to the ribs, and serves to stabilize the scapula, the large bone of the shoulder.
The pectoral fascia is a thin layer of tissue over the pectoralis major, extending toward the latissimus dorsi muscle on the back.
Along with the pectoralis major and pectoralis minor, the subclavius muscle forms the axilla or armpit. The subclavius moves the shoulder downward and forward.
Serratus anterior is another muscle on the front of the chest. It moves the scapula forward around the torso, as when throwing a punch.
Between the ribs are various groups of intercostal muscles, which help with breathing.
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bench press equipment
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#BenchPress #DaveTate #JohnMeadows - Sport
part 2 bench Techniques czcams.com/video/BZ4zkH888T4/video.html
I have feeling that this geezer has no idea what is he talking about and bro sciencing over there.
@@goodreason3123 no he certainly does and if you think he doesn't then you definitely aren't getting your knowledge where you should.
Good Reason I have a feeling he has accomplished more in the strength training world than you ever will.
Tony Lopez What on earth made you think I was talking to or about you? You very well may be an accomplished lifter, but not only was I not talking to or about you; I have no idea who you are.
Helped me alot 6 months ago my pr bench was 210 lbs now i can do 3 reps of 360 and i built alot of dense muscle
Rip John, you will forever be missed
49 years young
This brought tears to my eyes I had no idea. Such a peaceful soul this man had. Rest in peace 🙏🏽🙏🏽🙏🏽
Is he dead? how?
@@moreropelesshope6747 pulmonary embolism
@@ksp5279 wait when John died?
1. Close grip bench
2.floor press
3. Incline close grip
4. Lat work
5. Shoulder work
Thanks
I love how Daves like "argue all you want in the comments i wont read them, its not even my channel" Classic causing a shit storm and walking away 😂😂
hahaah!!!!
I'm not disagreeing for sure, but I work somewhere that I had seen guys there with bigger pecs than the guy with the strongest bench. He benches over 600. The last time I "saw" someone with bigger triceps was in the 2017 Born Strong movie.
@@clintpatty big pecs don't mean anything smfh
@@gymstar7124 My post says that I saw someone at work with bigger pecs than the coworker who benches over 600. It also says that I have not seen bigger triceps in person than on the coworker who benches over 600. The last time I saw bigger triceps than the coworker who benches over 600 was in the 2017 movie Born Strong. Is that more clear as to what I was saying?
@@clintpatty I read it fine the first time
John is a legend. Listen to him for sure. I hit a plateau of 370-375 lbs on the bench. I read where a guy stopped using the bench bar for 4 months and went totally to dumbbells. I did that, only I did it for 6-7 weeks. Back then I would do Flat bench, Incline and Decline twice a week. Tuesday and Friday. I stopped using the bench bar and switched to only using Dumbbells. My flat bench went from 375 lbs up to 425 lbs using a bench bar. If you hit a wall even using the techniques they are talking about in this video, then try using just dumbbells. It worked for me.
Ive had a similar experience to this too. I did this method without realising it. As gyms were closed, i couldnt bench so didnt touch the barbell for a good 3-4 months (im from uk). All i pretty much did was a ton of push ups and pull ups - 100's of them nearly every day at one point. Gyms opened up and within a week i was benching my max for reps pretty easy.
Sure it did.
Gonna give this a try
The machine lol nice lie bud
@@Justin-bass who tf is this guy?
It should be mandated that every guest on the channel says "alright hi everybody" now 😂
All in favour say ‘Aye’
aye..
dr swole please stop following me around youtube, you're in every comment section!!!
Evans Fitness And Bodybuilding it looks like he just steals content from other channels and does his own videos. Lol go look at his channel
Heh that reminded me of the guy from that Driving Instruction Channel "HEY EVERYBODEEEEEEEEEE"
Yess
I need you. I’m 62. I just this week hit my lifetime best bench of 225 for 3. I wobbled but I did it. And I had two young guys over me and they were impressed. But I didn’t do it to impress them. I did it for me! I want to go a little higher OVER TIME. This video will help me. Thank you. Wish I could train under you.
Keep it up
Great job!
Keep up the great work
All of this stuff is good advice, but for me personally, rear-delt and tricep work are important for building your bench press. Keep up the good work. Don't strain yourself, listen to your body. I think you can get up to 6-8 reps at 225 this year if you stay consistent.
@Scott Bromberg bro i want to increase asap plz help me
Make sure you check back tomorrow for the next video in this amazing series
At around 8 minutes, the 5 rings bar with t bar attachment looks like Loki helmet.This is to left of Dave. Could call it a Loki barbell...
Amazing content! I really like seeing you and Dave Tate together for the dual bodybuilding and powerlifting knowledge, best of both worlds.
mountaindog1 ...Dave is great love his thought process
Thank you for the great content. This video was fantastic!
What camera are you guys using here?
If you ever take advice from a video on CZcams, let this one be it. My one-rep max was 140kg for over 6 months and, after a short christmas break, it went down to 135kg. Then I watched this video and started doing those exercises plus a couple from Westside Barbell that I was already doing. I lifted 150kg today after only 7 weeks of following this programme! The old man truly knows his stuff, thank you so much for making a video with him!!
What exercises/ advice did you take from westside barbell
Meadows is so wholesome he censors the cursing. *lol* I also love that he's so gracious that he steps back and allows his guest to speak uninterrupted, and without injected himself into everything.
This helps so much cause my bench is so much weaker than my other lifts
Man my chest is my biggest muscle group and still the weakest lift...
@UCKcCt7cjgXAPnG8KbW3bxhg Best tip I found was whenever or whatever you press keep your forearms perpendicular to the floor while imagine holding a tennis ball tight in-between your shoulders blades. People tend to make a V shape at the top of the press with a barbell and an O shape with dumbbells, which puts all the stress on your joints and delts. On the way up you should imagine touching your elbows but not actually moving them out of line with your forearms.
Edit: Meant perpendicular not parallel
My squat is weaker than my bench :( and I don't skip leg day
Lift_dem_weights95 i deadlifted 495 for a single, squatted 308 pounds for 14 reps and my bench is only 209 pounds HAHAHAHA we are in the same boat mane
Lift_dem_weights95 the problem with these two lifts is depending on the people and how they see their own lift. It’s easy to fool yourself into thinking you hit depth on a squat but you can’t fool yourself into thinking you did a good rep on the bench. Or bounce a deadlift so hard the bounce alone brought it back up to mid knee, my only point being the bench will punish you if you fail so much harder so your mind and body fool itself into thinking you can’t press the weight. I still feel the bench is more mental than people give it credit and people neglect their triceps heavily which is where most of your benching power comes from. Look at someone with a weak bench I bet they have weak triceps. Train the back with rows and hit the triceps and you’ll see huge number increases which is 99% of what Dave was preaching here. For the longest time I was the other way around my bench was equal or more than my squat lol. I was benching 315 in high school but my squat sucked. That was 15 years ago and I finally figure out my squat issue was in my lack of ankle mobility once I figured that that out, for soMe oly shoes with a heel lift and bam as my squat went up so did my deadlift. Also one final pointer EAT!!!! To many people fear they’ll lose their six pack but to get strong you need a heavy surplus perma bulk baby!!!
The "triceps hit the wall" thing is so real. My triceps sets often go 15 reps, 9 reps, 4 reps. Same with chest. But rear delts I can hammer 20 reps for days. How come this is so different for muscle groups?
fiber types
Can’t relate. I’m built different
This shit is so real lmao and i hate it.
Um the exact opposite, my shoulder hit the wall long before my tries do. But I think thats because we never really traines shoulders when I was younger
@@notlookinforahug to jump a wall
I've been doing these exercises for a couple months now, and it has really improved my bench press 💪🏼 great advice
Good stuff
I like Dave...It’s hilarious to me how when asked a question that he assumes that the question asker don’t really understand the question they asked....then rephrases it so that he can answer it...tried this with the wife it did not go well..haha
After you answer the question 100 times eventually you decipher the question behind the question
You can tell how knowledgeable Dave is when he provides these overviews -- try featuring him more often!!
I disagree....he is really boring
@@Day12My How is he boring ? Do you expect him to crack jokes when he's trying to inform us ? He's here to give us knowledge not entertain us
@@sko3925 You got to find a way to do both. I felt like I was watching teacher on Ferris Bueller.
@@Day12My I genuinely don't see any differences between him and John they never say anything entertaining ( which is normal ) because it's an informational video
@@sko3925 ok. We are all individuals and have different ideas. We don't have to agree on everything. I think John explains things better than this guy. He is not a good teacher.
I guess nobody believes in push ups anymore. I super set at least 8 sets of 15-20 push ups on every chest work out. My bench has increased 20% in last 60 days doing this. AND, my push up max is now 70+
great tips and video John, on the quest for 315 at 6'2 and 53 years of age..
The legendary Dave Tate!
Pull ups and super sets of 15-20 wide and narrow push ups in between chest exercises has helped me. Just got a PR on both flat and incline bench as a result.
Dave is spot on with the shoulder workout! I removed shoulder presses and increased rear, side and front movements with light weight and my bench increased and had less pain in shoulder
Same here man
For sure... i stopped shoulder pressing a few weeks ago. Just lateral and rear now. Bench 2-3 times a week. My shoulders feel heaps better.
Dave Tate is so freaking wise and eloquent
35 months after a devastating cancer I set the Uspa Texas and national 65-69 181lb record at 303.14. Just doing the same old my way...nothing out of the ordinary training by me. Lost the national due to injuries and flu. I just realized I need a trainer going forward. There is so much more to this than I ever realized I feel very ignorant now so thank you gentlemen for enlightening me!!! I'm happily sub'd.
When Dave talks I listen and has been that way for years
The intro was so funny we need more of those ahahah that was so natural, thanks for not cutting that part.
Love listening to Dave. The amount of knowledge that y'all share is priceless.
Dave killing it once more with top notch information, thanks John your content as always superb
Dave is such a wealth of underrated knowledge, the man is an expert in what he know's best. I always pick up absolute gold nuggets every time he talks, love any content he makes!
I have I re watched this entire video twice and a few specific parts even more just to make sure I fully absorb this pure gold. So excited for the rest of the week with this series! Thanks for the awesome content!
That info on shoulder work could change my world. Never tried lightening up on OH press and just doing light isolation work. Hope it works!!!
Did you try this? What impact did it have cutting out shoulder presses and replacing with light isolations?
I hit that tricep brick wall all the time. Even feeling like I could do 4 or 5 more they just stop working
I value Dave Tate's knowledge and experience and I love to hear him elaborate like this. Thank you John for doing this!
A big one for me was dumbbell incline presses! Stopped barbell benching for a few months because of my shoulder and then when we decided to have a bench day I PR’d at 305. Before I could only do 275!
Week ago I decided to focus mainly on my bench for upcoming powerlifting event. Thank you so much John for the vid and looking forward for next videos!
This is awesome seeing these two make a series together. Check out Dave Tate's "Train Your Ass Off" series too.
Knowledge overload here. Only just started following elitefts on CZcams as I didn't realise they had one.
Hi John,
Absolutely fantastic video with Dave Tait! I really loved how Dave went through the 5 ways and highlighted the exercises. I'm really looking forward to the next video tomorrow with Dave Tait.
Thanks for making the video.
Cheers,
Billy
Thanks for this video John and Dave. Your time is appreciated so damn much.
Absolutely love your channel. Thank you for the wisdom that you share!
Videos with Dave are always super instructive ! Quality material right here !
John we all miss you fam legend of bodybuilding weight training 💪❤️🙏
Hey there John, very educational training series!! thanks both of you for sharing!!!
Dave looks to be in much better shape!! Good shit
That man says “IT DOESN’T MATTER” more than Greg!
Thanks John and Dave great info! As always!
These videos have been VERY helpful. Thanks John.
Dave looks in shape
Dave is always honest and straightforward with his words. Gotta love that!
Thanks John and Dave, real people with a real plan.
Great video! My only comment is that something equally important to getting the form correct on each exercise, is using the concept of progressive overload & periodization in your training program to make steady & safe gains in your strength on any movement.
John my man, very helpful information regarding workout as always and Dave also gave precious knowledge
Great freaking video💪🏻💪🏻 keep them coming !
Lifting with James last week, hanging with Dave Tate this week...doesn't get much better. Looking forward to the whole week.
Excellent vid! Hats off! Once I recover from rotator cuff surgery I will incorporate these 5 items.
Thanks.
My favorite channel for bodybuilding/powerlifting advice! Thanks for the great upload guys
John and Dave wow I've waited this for ages. bless thank you
Love the info, so excited for the series!!!
Really good video and information that i was able to incorporate immediately. I'm hyped for the rest of the series!
Priceless knowledge! Much appreciated! Thanks
Always listen to the OGs with a proven track record. What a duo right here🙏🏼
Thank you for this free content, this amazing stuff!
Very intelligent, methodical, and informative vid. Love this 💪
Dave Tate is the man on benching !thank you for this John💪🏽Hope you are doing well brother😉
Thanks MD,Dave is a great teacher .Thanks to Dave to.Cant wait for the next video.✌👍🏋️♂️
That was awesome‼️ Anybody that wants to learn needs to hook up with you and Dave.
Amazing information right there, looking forward for the next videos :)
I just found this channel and I've only just heard of Dave Tate, but I love both! Great information, great attitude, very positive, but very real. I'm watching!
Great info as always.. tks john
Wow thanks Dave and thanks John
I love how you goes go into detail about everything!
Great video, Dave is the best.
So glad you're doing this series, I first watched Dave Tate 11 years ago on his "how to bench, squat and dead videos" and those vids helped A LOT when I first started lifting. Dave and John are very knowledgeable and I'm very thankful they share their knowledge and experience
Not ,so all the time, mountain you are a great man when it comes to advise on training.... thanks so much from Guyana and 55 years older.
This was amazing advice! Thank you!
The knowledge and communication of the information are top notch. Great work, men.
Much appreciated!
That is simply the best explanation about bench press components and acceleration I was able to find. Thanks 🙏.
Siccc I'm going to try this out later today.🔥 🔥🔥
Great information. I wish I knew this when I started lifting. Took me 30 years to learn what you just said in 20 min.
Awesome series! Thanks!
Nice suggestions, I definitely need to work more on my lats
Please share more of this guy!
I don’t usually comment but wow, i am very impressed with this logical stepwise breakdown.... I esp loved the shoulder advice!
Thank you for you videos! Hey are very helpful
0:22 love how serious he got when the word benchpress came up! thank for a very good video!
Nice to learn something new . I like this . Very well put and in depth.
Doesn’t get any better in my opinion!
These guys are incredible teachers.
Very informative as always! Definitely going to be at the shoulder bench press to my. Mark Bell is also suggesting it
Wow 2 legends at work looking forward to the series john
Great tips,thank you
Awesome video John. Can definitely tell that Dave Tate is a great coach.
Very informative - many thanks.
This video is soooo good. Waiting eagerly for the rest of them.
This gotta be the best bench press video I’ve have seen thanks you for this 🙌🏾
I like the way he explains things. Seem so genuine
Thanks guys awesome awesome information thank you
Great stuff guys, very helpful.
Did a 300 rep shoulder finisher after bench today. It's been 5hrs I'm still pumped.
For rowing and engaging the Lats, I try to imagine the bar is strapped to my wrist, with no gripping of the hands. Try is just sitting in a chair. Rotate your elbows back with the hands open and loose. You really get a sense of engaging the Lats. Now squeeze you hands in a tight fist, and you can really feel how you start engaging the arms and less of your back.
The trick is when you actually have to use your hands to hold the bar. If you practice the weightless open hand thing you can learn to not engage the arms as much when holding the bar. Same thing applies to Lat pull downs.
Lighter weights in any movement are good for learning to engage the target muscle. Then you can move to more weight.
I have found push ups, regular and weighted help my bench press, but bench press doesn't do a ton for my push ups. I guess that is why variety of movements helps build over all.
Thanks, this is great information. I joined a strength gym 5 years ago, got a coach who is now a good friend , he taught me about the lats, he studied at Westside. I had to unlearn so much but i am much stronger now and have learned so much. I almost felt embarrassed 😳 when I think of how on bench I would be "isolating my pecs".
This is gonna be a really good and beneficial series. Could you include a video talking about getting stronger biceps...I haven’t been able to go up in reps or weight on biceps curls and I even have gone down lately...
This is the best video I've seen Tate do.
Great guys, give lots back!