Thanks for the answer!

Awesome Q & A my friend 👍

Awesome stuff, thanks for all the info brother, thoughts on conjugate style programing for increasing bench max and what accessories and max effort lifts would you suggest???

Are you able to explain in detail and/or post a video of what the second bench day looks like for this bench series?

12:20 🙋‍♂️ lol

Any advice for bench pressing for boxing and mma. Like stiffness soreness building punching power thank you josh appreciate your work

Josh, Tips for those struggling to stay tight and consistent on heavy doubles/triples? (breathing techniques, time between reps, ect ...?) Thanks as always

Will you be coming out with a bench specific strength program that we can purchase that goes in to even more specific detail?

Hey Josh, love your stuff. I’m a 6ft, 92kg guy. Been benching for a year and a half drug free. I think I’m a fast gainer (my 1rm’s are much stronger than my rep maxes) but I’ve typically benefited from high volume high frequency work. I’ve started trying to mimic the workouts you’re doing with Jon Izzy (based on estimated percentages). Insane volume. I love it but I’m wondering whether it will be as effective for me as a natural lifter? Should I be benching with a higher frequency and lower workout volume, or can high volume lower frequency (2x bench a week) programs be good for a natural lifter too? Thanks a lot, Jesse

What exercises/movements what you recommend for shoulder pre-hab and joint health? Also, how important is it in your opinion?

Josh, in regards to the second upper body day(shoulders and close grips) you mentioned is there a guideline to the pressing volume and loads? Eg: lower volume and lighter weight. In addition, should we be doing an equal volume of pulling to balance out the pressing?

Hi Josh, is the part of a 4 day upper lower split? How do you structure the 2nd press day? Also, are you looking to improve the squat amd deadlift at the same time as running this program? Thanks

Do you recommend use of specialty bars such as swiss/football bars for bench press training, and if so what situations would you use them?

What percentage ranges do you utilize the most often for the main lift and what's the thought process behind the sets/reps selection at those weights?

Hi, Josh. I've been struggling with shrugging my left side when I bench, leaving the bar uneven. Any tips for solving that problem?

Hey Josh ... what’s the best workout to develop strength from the bottom bench position?

Hi Josh, is there any kind of stretch or exercises to help with a better arch?

How do identify better what is my weakness? Do I go by feel or by other lifts? Is my weakness whats weak at the sticking point or just before? I have heard different things. When I look at my lifts -I'm 225lb: 180x5 standing OHP, 295x5 incline, 365x5 dips, 320x5 flat, 295x8 close grip (1 finger on smooth) and then at various ’strength standards’ on internet they ‘inform me’ that my triceps and shoulders are stronger relative to other muscles. But then my poor OHP seems to tell me shoulders and triceps are weak. I feel my form is good and full ROM and do a near-equal of sets/effort in each of the sets. I'd eventually like to get to a 315x5 incline or 405 bench in next couple of years.

What is the best way to program isometrics for the bench press?

Hi Josh. I always train alone. Either at home of the work gym, usually before anyone else arrives. When I am benching heavy I sometimes struggle getting the weight out of the rack, any advice? Thanks

Minor pec strains/contractures next to the armpit after two months with just SBD (2-3x a week) with no auxiliar exercises is a sign of something i need to work on? maybe more direct chest isolation moves, maybe more accessories in general, more back to take the pecs ``out of the way`` on the bench, maybe more triceps work to not rely so much on the pecs during the bench itself...? what are you thoughts???

Hey Josh, what are you thoughts of adding bands or chains to the dead press ?

Also where do you stand on training with elbow sleeves ? Saw John use them in a training session, but then removed them for the remainder of the program.

Can you just continue to barbell flat bench at 80-90% of your 1rm with low reps year round if your body feels fine and just add more volume with lighter weight on dumbbells and other assistance exercises?

In this Q&A you responded that you used seated db press in your training. How would you program that in and for what purpose? Thx

What indicators in a lifter benchpressing do you look for before prescribing isometrics?

Josh, Would you recommend a program like this for novice lifers? I have been training now for about a year but have previously trained with weights on and off for though out the years.

What do you think of Charles poliquin Type Clusters for intermediate benchers?

Josh What's the best technique to stop flaring your elbows while benching to stop benching like a bodybuilder and to bench like a powerlifter thanks

How do you feel about a "no feet" bench? (Larsen Press) Is this utilized in your programming at all?

What bench variation is best for hypertrophy?

How would you program overhead press

shoulders together or just down?I have heard that having them just down uses the pecks more but i get a better base by having them together

For a fast twich bencher how many set in a week of bench and assistance do you recommend?

what do you think about the candito bench press program

Whats your take on hany rambods fst 7 for arms like sandwiching two exercises each 3-4sets of 6-8 reps between 7 sets of 8-12 reps? Will it help for bench press strength? Any changes you would make to it

How to increase bench from 275 lbs to 295 lbs in 1 month?

Hi Josh, I've had an issue of the bar rolling in my hands and sometimes turning into a bastardized skull crusher. I also can't seem to find the proper bar path which leads me to believe it could possibly be my unracking/ eye positioning. Do you have any tips to rectify any of these issues? It would be much appreciated, thanks.

What's the proper set up on bench press? I see wild men with legs cross high arch back lifting 500.lbs screaming Light Weight!! At the gym in my town plus that crew all they do is use the bench press.

Have you ever coached brain Shaw

Hey wich spot on the chest does the bar has to land on?