When Bromley talks. I listen. Knowledge is Power.

Okay so I am about 5 years into my lifting journey, 40 years old. Done a lot of random drunken lifting with mates as a young bloke, but I'm now 5 years deep in what I would call my habit/hobby. In those 5 years, the only thing I have become ELITE at is, watching KZfaq for those little gems that take you to the next strength level. I know whose good, whose full of shit (PRIMALS WANNA KNOW!) and as things slowly take shape...who has walked the walk. Great bloke, delivering what I need to hear free of charge. Each to thier own but you sir are the real deal. Thank you.

I promise when I was younger we always benched with our legs in the air and pin pressed a lot , my bench sky rocketed I always knew that was why as I got older I started hearing that benching with your feet off the ground was dangerous and I got away from it. Lately I’ve been back training and it’s really hard to get back in the 300’s I think I’m going back to what I know works, And that’s the pin press, pause press, and feet off the ground. I really needed to here this.

LOVEEEE the videos, please keep them coming. So nice listening to someone heavily educated in the fitness industry

Yeah man, your content is outstanding, I like your point of view and the no nonsense way you deliver it. Send this cat's content out to your friends, tag him where ever you can, I want this content to keep coming, I'm selfish that way!

More KZfaq gold, from the most underrated guy in the online strength community. My bench is currently toilet compared to every other lift, so I'll be looking to incorporate some of these movements in my next mesocycle 💪

Love this channel and I love how casual they are. Just talking in the gym about training. Great format and great info.

Thank you Bromley, very sound advice!

Man its awesome to see the channel growing, I subbed at 612 subscribers, definitely some of the best content out there

I must say, this onenofmyhe best bench videos out there! Clear, to the point and applicable!

Awesome video with a ton of information that I've been looking for.

Thanks for putting out content like this Alex. Good shit! 👍

You are the go to man .salute from England

Great info. Very well explained and easy for everyone to understand. Keep them coming

Great video. Huge kudos to whatever it is you've done differently for the sound. Can hear clearly regardless of how your facing the camera. And no mic rubbing when you move. Whatever it was you did. Keep doing it

I know that you said that you don't like deficit work but I've found (extreme) fat gripz bench to help immensely. Because it makes it harder to grip, it reduces how much internal torque you can generate which limits how much shoulder you can use while giving more chest ROM.

Exactly what I needed! Thx brother and keep up the good work!

Fantastic! Thanks a lot

Love your videos Bromley

Much respect for the many knowledge drops,been training for years and get geeked every time something new is presented....thank you

I'm so lucky to have found this channel

Quickly becoming my favorite channel

Love the quality and density of information without the drama.

Love the channel man so underrated keep up the good info 👍🏽

Your videos are solid!

My dude, I love your channel. More content won't hurt my feelings at all :)

I like the second one and for the pin press since my gym don’t have the pin stops I’ll just sub them for floor presses I also do close grip bench press and JM Press thanks to you!

Great video! I was aware of these variations and have played with them a little, but I always side-lined them in favor for grip-width changes (you mentioned) and pause/tempo work. To be quite honest, this was mostly because I never had a good explanation about how to think about these lifts with respect to my training/programming. The Spoto press for instance seems quite obvious in hindsight. The idea of forcing yourself to bring the weight to a dead stop without using your chest at all, even if you are trying extremely hard only to feather touch the bar to your shirt, is a solid one. Literally no way you can cheat it, particularly as the set progresses and you become increasingly fatigued. Definitely going to try to work this particular variation into my heavy bench day as a light accessory for rep work to see how it goes. Touch-n-go is touch-n-gone! (I still like longer pause work or pin bench myself on the lighter day!) Thanks for the tips!

great tips ill try these next time

This guy so good

Last year's max was 385. Barely failing 405 at lockout. Sticking 2" below lock out. May give these accessories a try. I have long arms. Thanks for the vid

Just subbed as I appreciate real, useful information. Happy to support even if a little bit.

golden infos man

Thanks for the awesome content. Love the tips on programing. Could you please do one where you go over how to program the accessory work as one get deeper into their program?

I do pin presses all the time with a close grip and use up to 5 pairs of chains. Nothing has ever worked my triceps harder. Insane triceps and chest pump too.

Wish I was still doing powerlifting. The videos are packed with info and make complete sense

Another great video bro!

Good stuff! I am a "poverty" bencher who struggles more off the chest, and these are helpful. With longer than average arms, I already grip closer than many benchers. Maybe I'll throw in some wider work too. Lockouts are not really the issue once I get it far enough off of my chest.

larsen is freakieD #1 bench variation and that guy is a monster on the bench

Commenting for the algorithm 💪🏼

The bench press is actually my weakest performing exercise of the three basic powerlifting exercises at the moment (being still somewhat of a novice lifter myself). I will try these variations right away on my next gym session.

can you please make a video about deadlift peaking and tapering ??

Id love to see strongman training footage

Honestly working on my chest and shoulders helped my lockout. My triceps are extremely well developed compared to the rest of the main movers in the bench

Difference between them is the pelvic position resulting in lowering the highest touch point on the arch (change in shoulder to chest orientation as a byproduct). You can still have a sizable arch from legs hanging off the bench, just takes out leg drive reinforcing the setup position. Legs flexed & hips flexed (feet raised up) you take out the greatest portion of the arch & leg drive, but lack of lower body stability makes you tap into your back/lats to stabilize the weight or else your arms will tire out if they are forced to stabilize. Legs straight & propped up on a bench (Larson Press or Paralympic Bench) you can still get lower body stability flexing glutes and have an even less effective arch than legs hanging off bench variation, but as less back stability demands compared to flexed legs & hips. I like these feet up variations for giving lumbar region a rest and address upper body force production and control (starting strength). Punishes faulty leg drive patterns of loading the quads only & heaving/lifting head style, but also can reap benefits with progression and then incorporating legs back in after hypertrophy uses. They also address over protracting scapula aggressively because you get feedback of a surge in instability rep to rep if you rely on controlling with the arms and "bend the bar" with anything other than your back. Sic channel my man.

you're the best big dog

Nice video. What do you think about training that mid range of the lift? I believe I'm very fast off the chest, but once the lift slows down I have trouble getting to that lockout portion

The GOAT

Love the zero bullshit approach to training. Don’t get me wrong I love the bullshit for fun stuff to do when I’m bored, but too many people have some complex ideas on how to get stronger.

Excellent info there. I would like to ask,about the pin press and the paused reps. What percentage of the 1rep.max should I use,for these exercises. 80-85% of 1 rep max?

legend

perfect 🌹

The bench press set-up at my gym doesn't have the pin stops, and I don't like bench pressing in a smith machine for obvious reasons. Do you think mimicking a pin press in a smith machine with moderate weight could work too as an accessory ? Top channel by the way.

I’ve always been a believer that lock out work is counter productive in raw benching. If you’re faster off the chest you can use momentum to lock out. Also more range of motion means more work for the triceps.

I've been struggling with a narrow bench at my gym. But now I wonder if that instability is actually a plus. I'm gonna work pin presses, just realized that I can move another wider bench under a rack and get the work in there

I believe this is an accessory excercise to imptove explosiveness in the last portion of the concentric part of the movement. By sitting'on the box you eliminate the stretch reflex in tje the muscles which makes it harder to go bacl up. He's doing this to improve his regular squat, just in case you were worried about him not training with full range of motion lol

I'm very weak off the chest (if I can get it past that point, I can lock it), and have already been doing spoto presses, but will certainly try the other options too.

Feet up/larsen press is king

For the Larsen Press, do you still retract scapula and do everything as you normally would for a regular bench press, or do you employ a flat back with minimal retraction?

Do you find adequate pec stimulation with the low pin press??? I have rotator cuff issues and going full range of motion isn’t cutting it on the flat bench. I Was thinking of using deadstop bench press as a total replacement for the bench press altogether, but I’m also a novice. In this case what would be ideal? Deadstop? Dumbbells? Football bar? Low incline? Which have you found to be the most bang for ur buck exercise that also isn’t too tricep dominant. I don’t plan on competing, just want to gain general strength while still getting an adequate burn on the chest.

you blow my fucking mind dude. you gotta get a time machine and hit me with this information ten years ago

Can you do a video of you showing off your huge strength related t shirt collection?

Spoto presses scare me now. Last time I was training with it. I heard a Velcro sound coming from my Pec tendon. Took me out for a bit. I knew I was starting to tear it.

Fucking love this channel

I need help. I am training squat and deadlifts in one day twice a week. in the light days like 70% it is fine. but on the heavy days like 85% or 90% it is hard because i need to do assecories for both lifts. Any suggestions on how to fix this problem? Thank you in advance

Write a book on programming

Personally, from what I've seen looking back into the history of powerlifting, the tricep-dominant training methodology doesn't seem to have a lot of overlap with gear; especially gear as we know it today. A lot of American Powerlifting principles and athletes came from bodybuilding backgrounds so they already had massive pecs and shoulders just to look good; and of course back then drugs in powerlifting were more the norm and less illegal so they had massive torsos that also shortened their RoM. It seems to me like a lot of the "hit the triceps hard, they're the most important" was just an exaggerated cue to overcompensate for Beach Bodies and Heavyweight+ lifters that had spent too much time working the muscles that would leave them too internally rotated. That's just my thoughts on the matter and my attempt to try and add some possible context for training methodology though, not sure what you think about all of that

have you read anything from josh bryant?Since i started incorporating his methods my bench flew up.

Reply and heart/pin comments for engagement for KZfaq algorithm, BIG BROM. Seriously, great content

Was the “500 pound raw benchers board pressing 900 pounds” comment referring to board pressing with a shirt?

do strong men do dips for chest training? was just wondering

Sets and reps recommended for Spoto press?

Please say something about Biceps

What is your opinion on weighted dips?

What about JM Presses (mix between skullcrushers and close grip bench)?

What do you think about the floor press? seems like similar power work like the pin press? Just curious

Dont ditch the lockout work do it also with this together also lockout means alot of trisep work

I love dead bench/pin presses but they kill my shoulders after like 2 weeks :(

BUT WESTSIDE SAYS THAT AND THIS

around 13:00 .. why is your head moving up and down when you press?

Please help me increase my deadlift!!!

Kevin from office

Great content, but please invest on a good mic.

yooo

You better mention floor presses Or else...

So is a spoto press just a pause bench? 🤔. Seriously I don’t understand the difference. TIA

First

12:54 "I believe he had some issues where he can't put his feet on the ground". He literally "was born with dislocated hips and club feet, and spent much of his childhood wearing supportive leg braces" -Google🙄