Get a “MONSTER” Bench Press (3 MOVES!)
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- čas přidán 19. 06. 2018
- If your goal is to increase your bench press then don’t overlook the details specifically accessory lifts. In this video I’m going to show you the top three exercises for increasing your bench press without focusing solely on the actual bench press. Joining me in the gym for today’s video is accomplished powerlifter and overall strong dude KC “That 1 Legged Monster” Mitchell. KC shares some of his favorite accessory lifts that he’s been using to smash records and build a monster bench press.
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We’ve covered the concept of true strength vs compensatory strength on this channel before. Many lifters, especially young lifters, are so focused on chasing numbers that they become less concerned about proper performance of the movement. This is a sure formula for not only developing compensations but further ingraining existing compensations that you already have as a result of your morphology, lifestyle or overall crappy posture. Some tell tale signs are the chronic aches and pains that pop up. Creaky elbows, stiff neck, and shoulders that have more snap crackle and pop than a box of breakfast cereal. All of these nagging pains are often the bodies way of telling us we’re doing something wrong.
My best recommendation for avoiding this cycle of pain is to be sure there are no weak links in the kinetic chain. By focusing on the three accessory lifts shown in this video you can be sure you’re getting stronger and more stable in all points required for getting the most out of this classic lift while staying healthy.
One of KC’s go to accessory lifts is the floor press. As with everything, it’s important to focus on preventing momentum from creeping in. This isn’t about bouncing weight up and down in order to see how many plates you can put on the bar but rather perfecting your execution and being explosive. The benefit of the floor press is that it allows you to press heavy weight without the additional stress on the shoulder normally experienced with rep after rep of traditional bench presses. Additionally, performing the lift from the floor takes leg drive out of the movement making it solely an upper body pressing movement.
Another of KC’s favorite accessory lifts is the seated overhead press. But once again, In order to minimize unnecessary stress on the shoulders KC uses an incline bench with a slight decline from the vertical position. This allows the front delts to get sufficient stimulus without making it into a strict overhead press. KC credits this move with his ability to explode from the bottom position of the bench.
KC’s final accessory lift is what he calls the lean back lat pull down. Think the bench press doesn’t require your lats? Well, that’s simply not true. As a true compound movement the bench press relies heavily on the lats for creating a solid, stable base to press from. I’ve said it too many times to count, “you cannot shoot a canon from a canoe”. That saying perfectly illustrates the importance of plugging up your energy leaks and the importance of creating a stable base to explode off of. Strong, powerful lats are going to help give you that foundation to build from when you’re looking to run up your bench numbers. Additionally strong lats are essential for good shoulder stability.
As you can see, there are some very important accessory lifts you need to do when you are trying to increase your bench. If you feel your bench has been stuck in a rut, give these three lifts a try. If you want a program that focuses on your whole body, then head over to athleanx.com and start training like an athlete. Details matter when you train like an athlete, and when you pay attention to the details, all of your lifts will increase.
For more videos on how to get a bigger bench and the best workouts for building size and strength, be sure to subscribe to our channel here on youtube at / jdcav24 - Jak na to + styl
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Yes please continue to do these form videos, immensely helpful to stay strong and joint healthy. Thankyou.
I wanna ask: these accessory exercises for the big 3, are they supposed to be done on days when we are NOT doing Bench, Squats, Deadlifts? or, doing these exercises the same day as doing those Big 3? @Jeff
How many days a week should i do this routine? Do this on a chest day? How many sets each exercise?
Jeff can you explain how this 150lb Asian kid can bench press 410lbs? How the hell is this even possible? czcams.com/video/l84vmuuuHRg/video.html
I think having a big back helps on the bench just look at the guy with the max bench
Damn. Jessie got big
CZcams Commenter XD. Best thing i read all day...
🤣🤣
Amazing 😂😂
Ffs just commented this.
ROFL!!!!
jeff i am not joking ...i took an afternoon nap thinking that i will not go the gym but you came in my dreams and told me workout and not to cheat myself like you always do..when i woke up straight away i went to the gym..AGAIN I AM SAYING I AM NOT KIDDING THIS REALLY HAPPENED ..
Matthew Castellano his diet 6 pack vid, consistency vid where he gets serious made me go from 2 pizzas a week and jogging to, ab workouts 5 times a week and 4-5 days a week to gym
You have a man crush
This is real, I was the bed
@@markfrey7738 😂😂😂😂😂😂😂😂😂😂😂😂😂
That wasn't a dream. Jeff Cavaliere's workouts are so intense, if he works out with a heavy weight, he doesn't just cause muscle tears, he'll cause tears in the space-time continuum, allowing him to walk through and exist in different dimensions, allowing him to contact you from that nothing which lasts forever.
1. Dumbbell shoulder press
2. Floor press
3. Lean back pull down
4. You're welcome
How i can do no.4?
How many sets of you're welcome?
@@S2Xbit 😀
Thank you sir!!...lol.
Umkay
i am a 59 year old man that was 128 kilos with a muscle wasting illness started watching your vid and in the past has in my
youth and had a lot of injuries to my shoulders recently i stumbled across your page it inspired me to train again lost 20 kilo averaging 1 kilo a week watching you and taking your advice about eating right and using weight that were not to heavy i realy like how you have safety first and how u explain the benefit s thank you for putting this out their its cool that i can see this from ballina nsw austrailia
Good luck with everything man
Kick ass dude!
Ballina, brah 🇦🇺🏄♂️🤙🏼
At one point in my life I weighed 385 pounds. When I decided to change my life and started training, Jeff's videos are what I started watching. Following his advice, paying for AX1 and Zero I cut 185 pounds and was able to achieve my life long dream of enlisting. I have been in the navy as a corpsman for 3.5 years and I owe Jeff such a huge amount of thanks. I went from not being able to run a mile to running Spartans and the like for fun. Not being able to do 15 push-ups to deadlifting 405 raw. Thank you Jeff and Team Athlean.
thatguy1864 good for you and thank you for your service!
Nice one.
thatguy1864 such motivation I needed to see thank you so much I needed to see your comment thank you for your service!!
405 deadlift is nothing to brag about. Having your life goal as enlisting is laughable. Corpsman are a joke.
bloozism eat shit
Weak bench squad checking in
pussy
Steven I. 19% bodyfat looking headass
whatever put some real weights on your bar mr castleberry
Steven I. You're just fat man, remind me of Jason Blahino.
Least I don't walk into the gym and go I'm here to check in with my weak ass poverty bench man up and move that bench over to the womens section and stop complaining.
He’s doing one handed shoulder presses with weights I can’t deadlift.
saikat93ify 😂😂 I feel u fam
@Donald Trump I'm quite sure any person could deadlift their weight with proper technique
saikat93ify that’s sad
I don't even lift. 6' 127lb, just pathetic
I'm sure you can you just didn't do it the right way.
best advice *borrow plates from brad castleberry*
Ooo damn
Oooof
getting Jeff Cavalier and Brian Shaw in the same room would be the dream video
Dude this needs to happen
Retr0Beau hell yeah
Indeed!
Jeff probably doesn’t want to do that because he’ll look like a preschooler next to Brian 😂😂
And no disrespect meant towards Jeff, Brian is just inhuman.
The moment when Jeff’s arms don’t look quite so big.
Natural vs prods .
No need to talk about more 😉
when KCs forearms are the size of Jeff’s biceps.
Haha
@AdreN Bro typical sentence from someone that has no clue or is insecure...Jeff is just average and there are just tons of others that are bulked up. And have more muscle mass
Jeff caveliere is just an average dude ... 15 inch biceps maybe
That`s golden content Jeff! Thanks to you and KC!!!
his forearms are gigantic
Was looking for this.
They are absolutely enormous!
Insane, I was wondering if anyone else noticed, lol
His right forearm seems to be all bunched up together, probably injury. That's why it looks like that imho, his other forearm is not the same
they look almost as big as Jeffs arms lol insane
Look like trauma to one tho.
Thank you Jeff for your channel. You've made a big impact on my life
You are one of a kind. Probably the best on youtube for what you do. I appreciate it and I'm very excited to incorporate these new tactics you've taught me. Much love from Sydney.
Thank you Jeff and KC. Increased my bench press considerably. The accessory lifts, just wow!Jeff the best workout channel on CZcams! KC Mitchell Thank You For Your Service! God Bless America!!!
8 hour arm workout pls.
😄😄
Curls
Sometimes I feel like I live in a simulation run by Jeff, since he drops these videos right when I need them
eliot111222 how can you just need a monster bench press surely you’ve wanted that the whole time
Imagine how you would look next to him
eliot111222 exactly, im doing chest tomorrow
Me too. I had this same thought
Probably cause everyone is plateaued at benching lol
Big fan of this series. You are saving people from the possibility of injuring themselves to a huge degree. I'm so thankful and these accesory exercises are really appreciated since having a lack of support for stabalization of the shoulders hit home with me having now almost fully recovered from some shoulder impingement
Some great info here. Will definitely be adding these into my workouts. Followed you both individually for quite some time now so it's awesome seeing these videos with you both sharing your knowledge.
Lat engagement through bottom to top of the lift has helped me immensely. I knew I used to do it but focusing on it through full ROM has given NO shoulder issues since... considering I used to have a twinge after most chest days even when lifting lighter weight.
This guy's forearms are bigger than my future
Loool
Lmfao😂
As always, great content. This is always my favorite fitness hub. you and Jeff Nippard are just a plethora of knowledge.
Everything in this video is spot-on accurate! I teach this to all my clients in their training sessions and I'm glad that Jeff has a platform to let everyone know. Thx Jeff!🤙🏾🤙🏾
His forearms are bigger than my future
His right forearm is like another biceps muscle lol. Just look at it during the pulldown demonstration. Insane.
bommie
I'm wondering if he might have torn his right forearm before. Or maybe a combat injury... Regardless, dude's a beast.
@@zachgiddens1809 Same. Something looked off, I thought when he was talking to Jeff after doing the back exercise.
These 2 form a beastial combo.
idsavo
Ferdus Miah
Great series. KC and Jeff do a great job going through the movements with clear explanations.
Thanks for the videos Jeff!
I’ve been implementing workouts i see here to my routine at the gym.
I increased my max bench 45lbs from 175lbs to 220lbs in under 5 months by switching from a bro split to a upper/lower split. Getting a whole upper body workout in twice a week will definitely increase your strength and muscle gains as a beginner natural lifter probably the best thing i’ve ever done in the gym.
Indeed! I trained bro spilt for years and I made somewhat gains, but when I switched to upper/lowerbody spilt I packed on a lot more muscle mass and my strenght went through the roof! I would recommend it to anyone
Explain more please
Jeff is like a drug dealer, but he gets us addicted in science and information no other channel can provide.
G FPV watch jeff nippard m8! the two would make fire collaborated videos
wheres the science? bench press and OHP heavy, is jsut a good way to mess up your shoulders even if you do everything perfectly.. genetically some people just cant do it for 10,20 years
I watch him too, very good recommendation mate.
G FPV I follow a few other channels that are at least as informative and science based as Jeff.
AverageJak Talking out of your ass. Stregtheninf those lifts, especially OHP is actually good for your whole shoulder gurdle if done correctly, but you just continue being ignorant.
Thanks for the video Jeff/KC. Great advice. Will be using it in my workouts!
Sweet, awesome interview! Casey has some powerful insight I can def. use in my training
the smile on my face when I see a notification that Jeff uploaded a video ....God bless u bro you changed a lot of people's lives by giving flawless advise lots of love to you from canada
I've plateaued at 115lb so I think I'll add more of these accessory lifts and hopefully it'll carry over to my bench.. Thanks Jeff!
I usually do the unorthodox way.. Lower the weight and increase the reps.
If your max is 115lb
Go to your normal rep range and decrease that weight but increase the reps.
So say you're usually doing 90lb at 15 reps normally = your 115lb max
Do 80lb at 20 rep
Then decrease to 85lb at 20 reps
Then do 90lb at 20 reps.
Then theoretically your max should be higher than 115lb since you're doing 90lb at 20 reps instead of the old 115 reps
Lol if that made any sense
if u dont already take creatine highly highly recommend taking it insane strenght gains in 2 weeks for me
That stuff everyone said is basically broscience so listen up. Most simple way to add strength is taking a step back, taking a weight you can definitely do for 3 sets of 5 then doing that for a 3x3, next workout do a 3x4, next workout do a 3x5, then do a 3x6. Then slightly up the weight, in current scenario probably no more than 10 lbs (probably more like 5 or 7.5) really depends on how advanced you are. Doing 3x3 every week and adding the tiniest plate your gym has works too if youre a beginner. After doing this I would up the volume and do 4x3 5x3 stuff like that, use periodization in a smart manner. Also if you are quite advanced (I think for a very light woman thats already pretty advanced) try canditos advanced bench program, should work great
Healthy With Hilary you’re probably just not eating enough.
Damn u strong for a girl.
So much good information...pause reps, controlled decent. I love trying out different shit and shocking my muscles. These vids are fitness gold. Keep it up!
SOOOO Good!!!! Technique and controlled explosive strength. Now THAT is a prime example of strength that Jeff is always talking about. Love it bro. Awesome content. Keep up the great work!
What a beast. Great tips!
Jeff, could you please make a video about how to take care of our lower back, knees, etc. as we get older in order to stay training for many years I would really, really, really like to be able to hit the gym at 60 or so.
Awesome as always!.
Lowe Rmz yes that would be nice.
I have learned so much from this channel! Thanks Jeff! Keep posting the amazing videos!
Really nice vid! After dislocating my shoulders several times, I had trouble with my bench because of shoulder pain. Now i do stabilization excersises for my shoulders, and work upper back with my chest. It really improved! got from 90kg (198 pounds) to 120 (268 pounds) for my bench with no shoulder pain. Getting the right position and technics changes everything.
meanwhile there is a 155lb asian dude benching 415.. lmao
Blue Njörðr you need decent size arms to handle weight like that. Power lifting is about training purely strength so your muscle mass will only increase slowly. But with this there is a limit to how strong you can be if you don’t get bigger/heavier.
That guy is a mutant.
That asian dude is a freak of nature. I Wonder if he started bulking up if his bench would just skyrocket to the 500s
MrVR1 there was a dude who weighed 124 who benched 395
MrVR1 that guy and I train at the same gym. I know his whole routine from talking with him. He’s pretty cool.
Definitely needed this. Finally got back into bench and can knock out 110 for 8 and 120 for sets of 5-6 but man if that 135 past 2 doesn't frustrate me. Goal is 125 for 10 this year and pressing 135 for 3 reps.
Gotta stay consistent with the accessory work. And lots of pushups which are daily for me!
Probably better off doing linear progression type workout and not throwing in a bunch of random accessory work.
Another way to increase one-max is by increasing mid/light max rep. I do 135 for 30 reps and 85 push ups - my one max went up in a month. But Jeff is spot on -stabilizer muscles, and wide grip pull ups (for lats) BTW I an 45 totally drug free - Jeff's program is by far the best. Changed my life.
Hey Jeff, I love your videos and you've really helped me understand the gym a lot better, so could you make a video on how to prepare/warm up for a one rep max.
Incredibly helpful and well done. Love this Jeff and One Legged Monster. Keep it up.
I added this to my chest workout and I got a great pump 🙏
Jeff is such a chill dude
Thanks again for the great video and collaboration ! Love the series
Great channel, awesome explanations, sufficient advise and everythingl for free on CZcams...Wow! Added a lot to my workout routines. Thanks Jeff!!!!
Thanks Jeff
Geez that red monster makes Jeff look small!
The Consolian dude, watch his videos with jinder mahal
Love this series. I am learning so much from watching all your videos. Recovering from 3 car accidents and 5 surgeries, I have to be careful as I train for longevity and gains. Thank you
My god, I've been stuck at a 215 bench since high school (10+ yrs lol) and he just described my entire mentality; bench, bench, bench... Only started seeing results when I switched to a home workout of pull/chin-up variations, push ups, and anything I could do with 2, 15lb dumbbells, which would include many accessory movements. I'm a mover so I get my leg workouts at work (front squats with boxes of books, pianos, etc...), plus I bike. This channel has helped guide my fitness journey so much, thank you Jeff!
Damn this guy is a monster, he lifts huge numbers and makes it look easy
Yeah man, anabolics these days are incredible.
In awe at the size of this lad
Thank you for making sense and incorporating variety from other professionals !
This was a very informative video. I had been waiting for a bench accessory video for a while
NOTIFICATION SQUAAAAAAAD!
Jeff, you’re the man! 🔥 Thanks for your time and effort bro! 💪
Is this all you comment
I'll bet you two donuts that it all comes from his beard. Samson-esque.
It's great too hear some good helpful hints , this has helped me alot.....THANKS !!
Genius! Always providing quality videos with quality informational material! Thank you!
Hey Jeff, can u do a video on the good mornings( like a checklist style)? Thanks
Jeff you should make a max strength program and It would be cool it if you would make a MMA training based program.
Do you know De way yeah
ask an MMA coach for that... or go to an MMA gym.
You train for MMA just like you train for football or anything else.
I meant the max strength program
I agree man I think that’s a great idea
This videos have help me so much ..bless you all . And thank you for all the time you take outta your busy life to help all the average JOES UP
Awesome video Jeff. Information is both knowledge and power.
Jeff broski U said earlier that with the seated shoulder press, the scapula is being fixated by the bench and cant provide that lateral rotation, So which one is better standing Or seated? !!
Monster viking lifter man has forearms bigger than my biceps.
I love these series! Keep it up!
Thank You, Casey and Jesse. Good job. Consistently beneficial and always informative.👌👍
Nice video man
Jeff looks small next to him
Jeff is just fucking ripped.
Thynix yea jeff isn't huge anyways. He's shreddid as fuck though
brodin you're stupid as shit, he's huge.
tzar
Well he is a normal average guy compared to the bigger guy
That's the first thing I thought. Jeff isn't small, but homeboy is a freaking monster.
These kind of videos are extremely helpful, please make more videos like this!
Who are the people that dislike videos like this, literally what is there not to like? Solid information, good editing, and very motivating. Love it x
The explosive energy is something that is needed to maximize effort. I max at around 185 right now but when i do floor bench i can get up to 225 which is where I'm stuck at but this video should help with some of the areas I'm weaker in. Great video!
DaniCamp Productions you should do some dips and triceps more. It help about 15% with ur bnch press
Jack Jack also something i kinda slowed down on. I got the ole carpal tunnel and dips kinda suck for me right now. But yes i agree those are also very important
DaniCamp Productions i hope u get better man. Keep up the gd work.
Some people like to drop the weight when they go heavy, the clang is deafening if you are right there.
I’ve plateaued at 110lbs, I’ve been stuck here for about 3 weeks and can’t increase my weight on the bench press. Besides the tips in this video what would one of you recommend?
Edit: 7/16/18 I hit 140 lbs today. These really helped
Sir Bamboozle same, but I thought I was just weak af
eat enough protein and carbs, if you are, then eat more
Do pushups and dips with a very high intensity
Sir Bamboozle dont max out. Only once a month. These a secondary muscles are no bullshit. They will help you in the long run. Work on your back and legs and of course on variations of presses. Just keep at it. I went from 95 lbs to 215 no bullshit.
It might sound like a gimmick idea, but check out the Smolov junior bench program. Working hard at bench, and pretty much only bench, for 3 weeks added 12.5kg to my one rep max, busting through a plateau that had me stumped for about 2 months. I'd also echo earlier comments - dumbell presses and hardcore tricep work really helped me out.
I’m so glad you shared this video because I have always lacked strength in my bench and have always wondered how to boost my 1rm or even just reps of ten
Best bench press advice I have seen. I like "engage the lats, and dont get loose".....beginning to do laid back pull downs....
I see athlean x I click...simple
Jeff looks like a hardgainer next to this beast
Jeff looks like he does more cardio and hiit
He is a hardgainer
I'm 15 turning 16 in September I have a workout routine I made and follow and you've helped me so much when it comes to learning how lift weights and be in shape it means alot to know how hard I work due to the fact when I was a kid I was severely overweight due to medications I was on that dramaticly increasing my appetite, thank you for uploading consistent amazing content I know it may seem small but these videos have helped me reach my goals in so many ways
Great great tips. I've been doing these things for years and they have helped tremendously. I have come across alot of people who see me doing floor presses, asking "what is that really doing for you?" Now I can show them this video and continue training!
one of his dumbells is heavier than me, like literally im not kidding.
"can't get over 225" lol I can't even go over 85
Loved the video ! Definitely going to give this a try ! One leg monster is a beast ! Keep these going .
best exchange, i love that you are bringing tatented people to share there passion. good job Jeff. For the lean back pulldown i am doing 225lbs 8 rep i thingk it is good. but i'm not doing bench press or incline overhead press yet. baby steps.
Hi Jeff,
Great channel.
Can you pls do a video on loose skin after people have lost lots of body fat pls.
Thanks.
Muhammad Armish Shahid I'm not an expert, but in my opinion, if you were fat a long time, skin is stretched and only solution is surgery
I cut 185 pounds through nutrition and training and have been dealing with the extra skin for 4 years. Surgery is your only real option if you were stretched too far for to long like i was. Sorry to inform you.
pretty much the only thing that helps really well is surgery...
Although I’m pretty sure surgery is one of your only options, the CZcams channel ObesetoBeast has content on that.
Probably the best person for this is Thomas Delaurer since he used to be quite overweight and now he's turned into a fitness model. watch?v=ZWcy2_9Fwkg
The forearms on this machine. Holy shit :o
KC, first of all thank you for your service to our country. Also, thanks for the tips. I'll be adding them to my routine. Keep it up. You're an inspiration!
Since watching your vlogs coach i have quit my job as a lorry driver changed my diet and my life that was 7 weeks ago an loving the gym. I have learnt everything from your channel and just want to say thank you and you keep me going 😁💪
Jeff do a video on sleeping positions I always wake up up with pain in the back of my neck not sure why??
Carlito Brigante lmao what
He has one.
Jixx Jaxx lmao really?
Carlito Brigante sleep on the carpet with a small pillow for your head, and a big billow under your knees. I have been doing this for a while and all of my pain is gone and I have better posture!
He already made one
3 plates press on the floor for reps? Damn.
Jeffrey Dumaplin isn't floor easier than regular beinch? But benching 3 plates is ridiculous anyways
NF it is
NF no its not. Atleast not for me. I bench 450 but cant do that on the floor press. But 3 plates floor press is pretty easy when you bench 400+ like KC Mitchell
Cantthinkofaname huh yeah I was too close minded, while floor press is all triceps dominant normal benching includes more leg drive which greatly impacts your lift
the whole point of the floor press is to touch the floor with your triceps and explode up to build dead stop strength of the chest. Doing touch and go is basically a limited range of motion bench depending on your leverages.
Gr8 videos. The tips on every video have been helpful. Adding floor bench press in routine.
I'm loving these accessory lift videos, and workout videos with other athletes
We have 1 thing in common. I'm known as "that 3 legged monster" 😂
When you can't even lift what he's shoulder pressing.
I’m not sure why I skipped this video but now that I watched it I loved it, great intel !
Will put to use
I do primarily the lean back lat pulls for my back engagement. I see so many people rock up and rock back using momentum but the way they show here is exactly one of the movements I have used to build my raw bench to 585 at 56 years old. Tricep basting, lean back lat pulls, and another of other accessory movements. I don't do a lot of dumbbell work anymore due to my age. Robert Cupps at Worlds in Charlotte told me the same thing that he gave up a lot of dumbbell movements due to his being over 50 also.
Please do a video on the swiss bar!
That's the most informative video on Internet about how to increase your bench press
All I ever needed was negatives x5, alternate DB press x8 (just shy of lock out) or 5x5 4 second pause reps with full contraction throughout.
I'm 145 and I lift 90 lb db for reps with pause reps (heaviest my db go) and before I blew my knee I did 315 for one now it's 265 so far without a spot.
This Guy no one asked
@@daithimurphy6783 it's a video on how to improve your bench fuck head everyone here is watching for the same reason. If Jeff's suggestions don't help mine will because they are also from other videos Jeff has done as well as many other pro trainers.
I was stuck on 225 for 3 years until I followed Jeff's advice. 285 current.
Jeff u always come with excellent details profess tips thanks so much lets keep it movin!
This dude is great. Thanks for these vids. They helped me a lot!!