Increase Your Bench Press Strength FAST!

Рет қаралды 930,030

Жыл бұрын

Do this trick to Increase Your Bench Press Strength FAST from Strength Coach Dane Miller.
Get a STRONGER Bench Press with our Plateau Breaker Bench Press Program! 🥇💯🥇
👉 www.garagestrength.com/produc...
#shorts #speed #strength
LISTEN TO OUR PODCAST 🎙🏆🎙 @Masters Of Sport Podcast
👉 / mastersofsportpodcast
👉 feeds.megaphone.fm/HUM1295049334

Пікірлер: 777

@GarageStrength Жыл бұрын

Get a STRONGER Bench Press with our Plateau Breaker Bench Press Program! 🥇💯🥇 👉 www.garagestrength.com/products/plateau-breaker-advanced-bench-press-program

@shanielluciano9649 Жыл бұрын

Bro, i love u channel name HAHAHA, the university of squat, the house og hipertrophy the garage strength XD Nice content bro

@bathegg1693 Жыл бұрын

Nice deltron 3030 shirt👍

@michaelbeiber2863 Жыл бұрын

Could the same or similar trick be used for deadlift, squat or overhead press?

@binladen34444 Жыл бұрын

HHHHHmjHHHH

@YEMEN519 9 ай бұрын

Would you mind if you explain more i didn't get it i lose always to mathematics

@pretty_flaco Жыл бұрын

sir, no one watching this benched 405

@blimp2920 Жыл бұрын

Got ya !

@varnxxx Жыл бұрын

Bruh, I have. Almost tho.

@wilsonram39 Жыл бұрын

He just trying to flex to show he's an authority on the matter, nothing to worry about.

@richycazares2176 Жыл бұрын

My mom can... just saying

@BigS24575 Жыл бұрын

And yet I can...

@111Panda Жыл бұрын

Let's say you hit 405 Me looking at my 185...

@ApeWithPants Жыл бұрын

185? You strong as hell bro 💪

@Etriant Жыл бұрын

Bro I've been stuck at 135 there are a lot of people worse off than you lmao

@alan720x2 Жыл бұрын

@@Etriant same but today I finally did 145 for 2 reps

@lunatick5459 Жыл бұрын

My bench is by far my worst out of deadlift and squat

@rebbo2440 Жыл бұрын

Good shit dog, just did 135 for 8 after warm up the other day while benching and was not expecting to at all lmao, stay consistent.

@johndillon481 Жыл бұрын

Bro if you bench 405 you ain’t watching this video 😭😭

@donaldkasper8346 11 ай бұрын

If you bang out 405, you have made it, and no one needs to tell you what technique to use.

@johndillon481 11 ай бұрын

@@donaldkasper8346 exactly!

@Bigman.I.S. 8 ай бұрын

the program still works regardless of ur bench

@lazyexercisesfitness 7 ай бұрын

I am. But he said nothing. 😅😅😅

@fierroswole 4 ай бұрын

i hit 405 but i’m mad i can’t break above it lmao

@rjbennett3418 Жыл бұрын

Ummm...if I ever hit 405 I'm not gonna complain about a "plateau".

@rjbennett3418 11 ай бұрын

@@docbeastpants I appreciate the confidence but I topped out 350 thirty years ago. 405 ain't happening.

@BUFFALO_cougar_slayer 6 ай бұрын

Yeah you will 😅

@wwt17 Ай бұрын

Whatever it is in life we always want more.

@drewburch5841 Жыл бұрын

this actually works went from 105 to 115 in 1 week

@henryneedham296 Жыл бұрын

good job bro

@mattdraws_2752 Жыл бұрын

Keep going man❤

@ColonelEMHouse Жыл бұрын

Well done dude

@drewburch5841 Жыл бұрын

@@ColonelEMHouse now we at 135!

@muza45 Жыл бұрын

@@drewburch5841 any tips I can’t even do a 100 and I’m 220😢

@ryancrownover4074 Жыл бұрын

Should I do partial reps also...

@jigc23 Жыл бұрын

No you can do full reps and fatigue your triceps prematurely leaving the chest half worked

@BJJSean22190 Жыл бұрын

@@jigc23 Partials reps aren't fully working the chest either. You'd be better off taking a wider grip than doing partial reps.

@ImPredial Жыл бұрын

@lylefrancis8502 Жыл бұрын

kzfaq.info/get/bejne/npaFo8Zoy9e0Ynk.html

@RichL4899 Жыл бұрын

@@jigc23 exactly, the little kids don’t understand that

@cozyyl Жыл бұрын

i weight 149-153 and i just hit 200 on bench!

@efisgpr Жыл бұрын

That is quite good, 1.33 times bodyweight is no joke!! Next stop: 1.4, then 1.5. 💪

@cozyyl Жыл бұрын

@@efisgpr 143bw 245 bench now haha

@bobmitch9313 Жыл бұрын

@@cozyyl what did you do to gain those 45lbs in 5 months? Did you do this 80/60 routine?

@m7r446 Жыл бұрын

what did you do pls

@kamalsharma7958 Жыл бұрын

@@bobmitch9313 beginner gain.

@sebastianvazquez2868 7 ай бұрын

first step: bench 405

@SPECTR-qv3ku 14 күн бұрын

Lets say I hit 405...I'll just say it and never show it!

@ryusnipes6284 Жыл бұрын

ain't no way he saying we should do a 3x17 💀💀💀

@moiseslgaristo6785 Жыл бұрын

Had to rewind 2x

@arnajekaston4624 Жыл бұрын

Stay small and weak

@joshuavd5194 2 күн бұрын

with 1 min rest lol, never gonna happen with 60% of 1RM

@mdd1963 Жыл бұрын

Not 15 reps, nor 20, but , dammit… 17 reps is the magic! :)😊

@ColonelEMHouse Жыл бұрын

16 isn’t enough. 18 is too many.

@donaldkasper8346 11 ай бұрын

@@ColonelEMHouse Never over 10 for me, or I switch to slow pause reps at various lift points and never lock out at the top.

@alexthegreat5009 6 ай бұрын

@@ColonelEMHouseif you stop at 17, your pec instantly explodes

@DAatDA Жыл бұрын

The black and white is actual footage of me at the gym

@RyanAl92 3 ай бұрын

And it won't get better... 😩

@carlosribero932 Жыл бұрын

Love the deltron shirt bro. Legendary old school hip hop

@user-dn4lg1dv5v 4 ай бұрын

Love this approach. It really helped break through a sticking point and the gains started flowing again. Solid advice. Respect

@boyscout244 Жыл бұрын

"Say you bench 405" *Cries while holding my 405 DL PR *Edit: it's a joke y'all, I'm proud of my PR just poking fun at the video

@ApeWithPants Жыл бұрын

I could probably put on that much weight in fat before I could develop to bench it.

@Swof99 Жыл бұрын

That’s a very impressive deadlift bro

@jimit.4220 Жыл бұрын

@@Swof99 fr this guy delusional or something

@Swof99 Жыл бұрын

@@jimit.4220 or wants attention

@Messup7654 Жыл бұрын

@@jimit.4220 naw everybody on social media makes their impressive achievements look really unimpressive so now people think everything they do sucks and are envious of everybody who’s doing better

@maticulex5713 Жыл бұрын

It’s sucks because I barely lift and I look huge. My muscles show easily but I’m nowhere near as strong as I should be. I know it’s a half blessing, but I need to get stronger.

@AitchBee71 11 ай бұрын

Had the same issue for a while bro. Too much hypertrophy work, and not enough strength work. I would suggest jumping on a beginner strength program, such as the 5x5 or similar. You'll be shocked how strong you can get, and quickly. As a plus, it's also a lot of fun, as you get to add weight pretty much after every workout, at least in the beginning. Makes you feel like you're leveling up 😂

@DrOrr 6 ай бұрын

Lol yeah it’s pretty embarrassing cause I have broad shoulders but can’t lift for shit especially now. I remember my senior year some freshmen were saying I look like I lift often but I struggle with only 315 on deadlift, pretty sad.

@RyanAl92 3 ай бұрын

Do 3 rep sets and become a god

@MacBeanScottishFitness Жыл бұрын

similar to what I have been doing, allso rest and nutrition is key

@FrankCPS Жыл бұрын

Deltron 3030 shirt 💪🏻 this man knows

@Bigcheese6875 Ай бұрын

Bro no one else noticed 😂😂 del 🐐

@HandleBar076 Жыл бұрын

We got a man of culture I see, dudes rocking a Deltron 3030 shirt!

@markambrose66 Жыл бұрын

The 3 sets of 17 doesn't seem possible 😐 after doing the 3x5

@RichL4899 Жыл бұрын

Na usually its good to start heavy and go light for reps after but 3x17 is a lot of reps i agree w that. The 3x5 wont give you a pump or too much fatigue it’s focusing more on the CNS

@markambrose66 Жыл бұрын

@@RichL4899 depends on the weight u guess but if I'm doing 3x5 normally it's heavy af

@RichL4899 Жыл бұрын

@@markambrose66 same here I usually drop down a significant amount after a 3x5. Personally never done 3x17 after heavy bench

@philpeters3689 Жыл бұрын

17 is overkill. Doubt you'd manage 17 after 3 sets of your max. But it's something to strive for to break through the plateu. Once you get all sets of 17 the plateu should be gone

@reagankohler1181 Жыл бұрын

I tried it after seeing this video, and after my 3x5, I got the 17 reps the first set and was dead af, the second set I worked to failure around 10 reps, 17 is insane volume. 3x12 would probably be better imo.

@calthresh4940 Жыл бұрын

6 working sets with 66 reps of just bench. Is that your only exercise for the day sheeeesh

@WilliamsWrestlin Жыл бұрын

Add in some lat work and triceps and you're set.

@samstuebs5824 Жыл бұрын

3x17@60% 1RM sounds physically impossible…but I’m gonna try it anyway. I could increase my bench or I could get crushed under the bar…either way it’s a win😂

@glove8888 Жыл бұрын

Yeah I got 14 1st set had to drop 10 more lbs 11 then 10 reps. Don't think this is physically possible

@efisgpr Жыл бұрын

Your 1RM is 67% more than 60% of it. 100/60 = 5/3 = 1.67 If you can not do that weight 24 times, something is wrong with your muscular endurance. Time to fix it. This will do that. 👍

@g4l956 Ай бұрын

235lb 17 reps is crazy

@juliusseizure324 Жыл бұрын

SERIOUSLY?! This seems so simple yet BRILLIANT!!!! Rad!!!!

@HimSteven 3 ай бұрын

Im 160 I hit 205 and I been working out for 4 months

@Ezra_skywalker 5 ай бұрын

Let's say you bench 405 Me: 275 take it or leave it

@ItbeRey 11 ай бұрын

Let’s say you bench 405! Me with one 5 pound plates on each side:

@davidb5299 Жыл бұрын

I really miss the sound of metal 45s rattling

@mrmarno7639 10 ай бұрын

Fr The best sound ever

@914made2 Жыл бұрын

I see you with that T-shirt✊🏾

@pondcharan2343 Жыл бұрын

"Upgrade your brain matter" I listened to him because of his shirt

@justincraig398 Ай бұрын

Nothing sounds cooler than old school iron plates smacking together. Maybe a slap shot hitting the post is a close 2nd …

@bk_kurtz32 Жыл бұрын

Very relatable 405 for sure can bench whisky barely being able to bench 155

@farhannazmi4319 Жыл бұрын

at 147, 1RM at 231. usually do 5/5 at 80%. might need to incorporate this new program

@Veketzuu 3 ай бұрын

I tried this. Did 3x5 with 80%. Then 2x16 with 60%, the last rep being an insane grinder. Also took 3 min rest between every set. Once I hit 3x5 + 3x17 think I'm past the plateau.

@lamarbrown619 Жыл бұрын

And I been stuck at a Plateau😭That shit was Hilarious Bro✅🏆

@jacobgibson7597 3 ай бұрын

Bounce that bar bro!!!

@jameswilliamjr4850 Жыл бұрын

Awesome shirt dude

@spencific 3 ай бұрын

This is brutal

@Stuzzy1156 3 ай бұрын

Dope f***ing shirt!

@frydayeveryday Жыл бұрын

All the way up. All the way down. All the way up. All the way down.

@rudygracia5573 6 ай бұрын

I've always been amazed at some guys that don't have much muscle mass;Yet!They have a great bench press.

@RedWolfDrift2000 2 ай бұрын

The math ain't mathing...

@jsbart96 Жыл бұрын

This felt like a personal attack as I’ve plateaued on bench for the past 4 years 😂

@supersayain1178 Жыл бұрын

I know the feeling 😪

@Smithster80 4 ай бұрын

Brooo that sounds like torture. Increase total volume repsxsets try some new exercises, tempos and grip width. If that doesn’t help then get a coach.

@RyanAl92 3 ай бұрын

What the hell, man... 4 years stuck on a plateau means your program is pure filth!!

@malik32345 28 күн бұрын

You will get passed it I was stuck at 285 for like 2 years lol. Then got to 300 then got to 315 then 325 now within in a year and only put on about 3 ibs of lean mass just started focusing on small weaknesses and tweaking them.

@RyanAl92 28 күн бұрын

4 years plateau??? You're doing it wrong, man. Unless you're benching 200+ kgs. Then it's okay to plateau there because that's going beyond what we normally should be able to lift.

@Lucky73678 11 ай бұрын

405. Ok i am at 135

@muza45 11 ай бұрын

Any tips I can’t even do that

@igee1605 11 ай бұрын

@@muza45bulk

@djjameshayes9766 Ай бұрын

Great advice, I might try those half reps next time too 😅

@Jacubp Жыл бұрын

벤치 plateau 왔을때 : 80/60 drop 80%의 무게로 5개씩 3세트 수행, 쉬는시간 2-2.5분 60% 무게로 17개씩 3세트 쉬는시간 1분가량

@martinh5402 Жыл бұрын

Like it Dane! I'm gonna try this cos I'm that guy!

@RobCrans 10 ай бұрын

The deltron shirt got me to sub.

@happy_bluejay921 3 ай бұрын

This works great!

@bradleyjames4291 Жыл бұрын

I like this method, been doing it for about a year and my strit curl has gone from 135-165. Hit all the muscle has to offer so it all responds!!!

@lovenishberiwal7622 Жыл бұрын

when you gotta gain, you gotta gain!

@msfkmsfk Жыл бұрын

I like this idea for plateaus like he said but you should probably do this workout with only one exercise like once every other week because your gonna need the time to recover.

@joshuaswilling9428 6 ай бұрын

just did this, great workout good pump

@arandomzoomer4837 Жыл бұрын

Why are you avoiding the lockout? Shoulder issue?

@GarageStrength Жыл бұрын

Arthritis in one elbow. Can't extend any further.

@arandomzoomer4837 Жыл бұрын

@@GarageStrength gotchu

@laty9233 Жыл бұрын

Great stuff! Can it apply to squatting or any other exercise?

@chrisfoto4782 10 ай бұрын

I know people disagree but working the narrower range is so much safer and keeps constant tension/utilizes strongest range. More and heavier reps in your strongest range still increase growth and power.

@namehere4721 Жыл бұрын

What’s with the number 17 sir? Thanks

@gioblio840 Жыл бұрын

My bench pr is the bar

@taylorrabbitt4382 Жыл бұрын

Great half reps

@c.d8455 Жыл бұрын

Says the guy that can’t bench 225

@badboycooking Жыл бұрын

@@c.d8455 what does that have to do with his shity range of motion

@user-zi4sf6zf9d Жыл бұрын

And very little TUT

@blazorb5907 Жыл бұрын

Its fine, he worked the hardest area anyways.

@blueprince2330 Жыл бұрын

My first thought as well. I can't move 405, but I always thought full range of motion mattered.🤷‍♂️

@manho6775 5 ай бұрын

Love that bounce 😎

@BruceAlmighty1 Ай бұрын

This actually does work. Did something very similar to break 405 first time. I did more focus on negatives, overloading, isometrics, and 30-50% 10x10 mixed with alternating heavy days. Then 1x per week very high volume sets, like 225 for 50+ reps total. Only used low rep, heavy heavy sets to track and measure progress for the most part. And if you bench sucks, train your back... Train your rotator cuffs muscles EVERY DAY, every warmup first do a pull before you even touch the bench. You'll be happy when you don't look and feel like shit and still have a garbage bench.

@Juan_E_Dewitt Жыл бұрын

In high school back in the 80s, we did a similar workout. We'd start with our one rep max, and drop 20 lbs Per set until you get to the bar. Each set was maximum number of reps

@steelphantom9105 Жыл бұрын

Can you share your full high school program with us?

@Juan_E_Dewitt Жыл бұрын

@@steelphantom9105 in regard to the original video, I did just that with my comment. If you're talking about what our coaches had us do, that was over 30 years ago...one, I couldn't possibly remember, and two, it was pretty much your run of the mill high school athletics program. If you played sports in school you should have an idea. I really don't know what you're asking

@teagan410 10 күн бұрын

So yall did each set until failure

@Juan_E_Dewitt 10 күн бұрын

@teagan410 yes. Exactly

@BoshSoldierCarp Жыл бұрын

Tempo on point

@yaki7757 8 ай бұрын

I had joined the powerlifting at my school and I’ve lifted weights before but never bench squat or deadlift I weighed 144 at the moment and I only did power lifting for 1 month I went from bench the bar to 155 I went from squaring the bar to 185 I went dead lifting a plate to 315 in a month

@sethbrolsma516 Жыл бұрын

good idea!

@jacquep2363 Жыл бұрын

Who knew the way to improve a bench press is to bench press. Crazy.

@OstrichGeorge_shorts Ай бұрын

Im new starting at 75 ill try this and give updates

@pillmill8987 11 ай бұрын

I've been stuck a between 275- 315 on bench for about 10 years. Struggling on a 275 for 1 feels bad

@14jc47 Жыл бұрын

Nice deltron shirt

@TheFrostFilesPodcast Жыл бұрын

I rotate my days between 4 sets of 12 and pyramiding to max and it went up super fast no plateaus

@r.y3987 8 ай бұрын

Can you explain more how you did this

@the_wandering_hamster5054 11 ай бұрын

Range of motion has left the chat

@retanfn6154 Жыл бұрын

This what I been looking for

@laxnapier2401 Ай бұрын

Can we apply this for squats and deadlift as well 🤔

@DenyTheFleshCalisthenics Жыл бұрын

All he said was muscle hypertrophy in a scientific way. “Sarcoplasmic”

@liamwilliams1494 Жыл бұрын

I might be wrong, but it med school we learned that “sarco” meant flesh, so that doesn’t make sense to me

@charlesborel8493 Жыл бұрын

There is a big difference between myofibrillar and sarcoplasmic hypertrophy. I could explain it but you be better off looking up what it means, a lot of people don’t know the difference

@DenyTheFleshCalisthenics Жыл бұрын

@@charlesborel8493 same thing muscle hypertrophy is the general term, sarcoplasmic and myofibril are just two parts that make up muscle hypertrophy

@luisvilla799 Жыл бұрын

More oly lifts please

@seandan7873 Жыл бұрын

Can anyone say "full range of motion"?

@tomstickelaz 5 ай бұрын

Wild how small he is and cranking out reps on 315

@JDBJ995 Жыл бұрын

Damn son your throwing around that weight like it’s just the bar

@adamshearer693 10 ай бұрын

Can this apply to the squat aswell

@theironglitch9268 Жыл бұрын

He's doing 17 reps of 5 over my max ); dang bro

@gympump8702 Жыл бұрын

What's with the half rep's? 😕

@Riyad.I 6 ай бұрын

Im a beginner started 3 months ago. My max is 105kg. I’m gonna try this and come back to tell you my progress :)

@DrOrr 6 ай бұрын

Impressive if true

@davidstevens3934 Ай бұрын

17 😂 Then some big words to convince us of the magic

@sundae5582 8 ай бұрын

me hitting my pr at 155 this week targetting 200

@NickJJH14 6 ай бұрын

I focus on low volume heavy weight uf i ever purely focus on strength. After a certain amount of reps, you'll be doing more bad than good .but it's different for eveyone, we all respond differently.

@Tehnubwaffle Жыл бұрын

My max bench is 220 so I did 3x5 (175lbs) but couldnt do 3x17 (135lbs). I did 14,10,10. 17 reps is some pretty crazy volume after the first 3 sets

@iMaDeMoN2012 Жыл бұрын

That's because you should be doing 130lbs.

@slowgainsnonstop2882 10 ай бұрын

But did it help tho?

@Tehnubwaffle 10 ай бұрын

@@slowgainsnonstop2882 Im not sure, my tested max bench is 225 now but I think I do a little bit heavier. I just did 5x5 for the major lifts consistently and eventually got there.

@slowgainsnonstop2882 10 ай бұрын

@@Tehnubwaffle its funny i just tried it out for my incline bench session. I will post the video on my channel. The workout was crazy but I loved it.

@geo_moosa Жыл бұрын

When do you max out ? Is this done multiple times a week?

@tyarnold4088 4 ай бұрын

Mike Metzer says no no to drop sets.

@adampurkey6565 4 ай бұрын

God I miss metal plates slamming on the bar everything is rubber now

@maxwell8085 Жыл бұрын

Yooo the shirt!!

@rustyrathbun6787 5 ай бұрын

This shit works.

@Beardshire 9 ай бұрын

Using this formula I can do the 5 reps at 205 but 17 reps at 150 was a no go. More like 12

@luizfelipesimonribas Жыл бұрын

And I do half moviment to?

@stingytrevor 4 ай бұрын

how long do you follow this program for? 1 month?

@RyanAl92 3 ай бұрын

"And it won't get better... 😩" 🤣

@Mal-ck1gh Жыл бұрын

How about 3 x 5 with full ROM and more TUT by going slower ?

@c.hustle7790 Жыл бұрын

if he followed this advice his max would not be near 405.

@user-df2uu3qp3y Жыл бұрын

*i thought u were triple h from the thumbnail lol*

@jngmgmt1 7 ай бұрын

Love Deltron 3030 t shirt.

@danieluk0923 4 ай бұрын

I used this 5 months ago when I just started going to the gym I was barely benching 135 now I bench 240. I used the 80% of max for 3-5 reps 3-5 sets only