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Bro is hurting his credibility

Perfect example of bro science lol.

"do 50 clap push ups" *starts beatboxing*

Did you know that if you do 100 clap pushups every night you'll bench press 630lbs? GUARANTEED!!

I’m sure a 120lb man could do clapping push ups rather easily, but he won’t be benching 3 plates anytime soon…

crazy how you just throw numbers like skill level, athletic level and bodyweight don't matter

Specificity has left the chat

I think my dad does 50 clap push-ups every night as well, I can hear him from my room. Must be why he is so strong, thanks garage strength!

I like garage strength but this... this is a stupid claim

How to increase your bench: Bench.

Here’s actual advice bc I hit it a month ago at 22. Patience. Do some static holds where you get someone to spit you and they give you a lift off with really heavy weight and you just hold it. Don’t go down. Just hold it. Get the muscle used to what it even feels like in general. Push ups for sure do help, I end every chest day with 4 sets of 25-30. Strengthen your shoulder press and ur skullcrushers for the lockout on the bench. Start lifting heavier in general. If ur PR is 225 or + , don’t waste ur battery at 135. You can do it as a warm up for 6-8 reps but start lifting close to 70% of ur PR regularly . And again I can’t stress this enough, PATIENCE. 315 is a GREAT accomplishment. Very few achieve it and many lift their whole lives and don’t achieve it. Don’t let social media fool you, 315 IS hard. So be patient.

I used to be obsessed with how i looked and my max lifts now all i care about is my Vo2 max and resting heart rate

what an absurd claim lol

As a petite woman... I'm totally going to bench 300+lbs 💀

This will help you dramatically. Plyo is the way to go in terms of performance. If you're in for the aesthetics, keep with the usual bodybuilding program.

Been saying this for the longest. doing push ups will help increase your bench. And not just push ups or clap push ups. Do weighted push up, deficit push ups, decline push ups, Diamond push ups will help develop your triceps which you need for a stronger bench and Diamond push ups are the hardest standard push you can do and most ppl can’t even do 20. Anyone who is doubting push ups don’t understand what they are missing. Calisthenics is beneficial in any resistance training.

I do 315 and it was technique that did the most. Learning what ya doing wrong over more power and messing up a shoulder with bad form

Don't do some shit like this. Instead go for simple progressive overload. Start with one plate. Do it till you can easily do 15 reps. Add another plate. Keep training till you hit 15 reps in it easily. Add another. It doesn't matter if when you increase weight you are able to hit only one rep. What matters is that you're constantly increasing your rep count. Track it for each session. And keep doing push ups. Push ups help build basic strength. Somedays you might feel weak so it's fine to lower the weight a bit. I switched from calisthenics to weightlifting so it wasn't that difficult for me lol

This is like saying if you can bench 1 plate for 5 you can bench 5 plates for 1.

50 jumping squats every night for 2 months is also a guaranteed 500lb squat unlock. And if you start doing groceries daily, your deadlift will go up by 200lb if you're male, 125lb if you're female, 165lb if you're a male who identifies as a female.

For those saying this is bullshit. This will grow your pushing strength and your explosiveness. He's right

Upper body plyos!! Same concept as normal Plyometrics we do when jumping. Building that fast twitch/explosiveness. Great content as always

Oh my goodness i just loaded up youtube and read the title before seeing the thumbnail, i said to myself "this must be garage strength, he all time talking about benching 315" and i was spot on

I'm not sure what everyone is crying about and hating on this guy Do you want fast increases on Bench?? Build your triceps. Push-ups work your triceps (along with other muscle groups). Do dips .. Do weighted dips.. Do not overdo it and use a good range of motion/ form to lessen risks of injury Your bench WILL go up Their is nothing wrong with what thus guy is saying

Be over 200 pounds Be in a caloric surplus Be training consistently 3-10 years Or Be genetically gifted with a moderate amount of hard work Or 50 clap push ups every night

I just did 100, I’m gonna try to put up 630 tomorrow!

By far the most scientific benchpress breakdown that I’ve ever seen… NICE WORK!

@GarageStrength Thank you!!! I was stuck at 275 for the last couple of months. Started doing this exercise last week, in addition to my accesory lifts, and bam 3 plates no worries, at 52 years old. Helped build explosive power, as well as taught me where I was most explosive while my shoulders are least compromised. The road to 405 beginneth.

My parents thinks l'm clapping something else.

Watch like 50 KZfaq videos on proper form. Learn how to leg drive and have a checklist of cues in your head to ensure you get in the perfect form every single rep. Drop the weight down slightly to relearn how to perform the press. HAVE A DEDICATED SHOULDER DAY. That’s what helped me absolutely blow up my bench. Your shoulders matter a lot. Have 2 days a week where you perform a bench press movement. I used these tips to go from 185-265 in 3 months while weighing 160.

Lmao here’s some actually good advice to blow up your bench. Something you won’t find other people talking about. The obvious focus on the bench are the prime movers like the chest, shoulders, tris. But on the posterior, your upper back acts as the foundation of the movement. What you don’t want in a heavy bench is a shaky foundation. My go to to build this foundation is heavy, strapped rack pull holds. So put a barbell at a little lower than waist level (arm length level downwards), but not too low because we’re not doing deadlifts. Use straps becuase we’re not training our grip here. Pick the bar up, squeeze your scapula together hard, and hold that for as long as you can. I can guarantee your bench will blow up.

Heavily relies on bodyweight

I love the BPPPPPUGH

He tryin to get us on that one punch man workout

I think the biggest setback I’ve had in weightlifting as someone who learned everything I know from the internet has been the lack of emphasis on rest. I dunno about anyone else, but hitting the same muscle group every single night would never work for me, and then one night to also be benching is crazy. Maybe if you’re on steroids this type of shit works

Lol im pretty sure he meant to do this as a supplemental workout to get your bench up. Everybody getting riled up for some reason.

Come on bro I’ve been defending u cuz u got a lot of credibility but u starting to lose it with this

Bro, you one of the most credible channels ik, do NOT start fucking it up

The only thing you'll blow up is a shoulder injury and pec injury, rest and recover is a thing for a reason, it's called biology and you can't force growth at the pace you want, R and R is needed for a reason, so you get growth and development instead of injuries.

I’m actually gonna do this and see if my bench jumps

Great video very informational

I weigh 85 lbs, after doing these push ups every single night, I can lift 315 on bench. Real piece of work, this guy.

This isn't a good idea because A) 99% of you cant do it & B) muscle recovery has left the chat

Hard hitting powerlifting advice right here

This is actually incredible, I did this everyday for 3 months and now I have serious rotator cuff issues.

Or, alternatively, work on building up your upper body, bench more frequently, eat at a small caloric surplus, and train hard and consistently for as many years as it takes. But then again, that might be too boring.

It’s very important that you spit on the ground while doing explosive pushups

Just depends on how much you weigh, if you weigh less than 150 then clap pushups are decently easy if u got some muscle. If you're 250+ then even just 5 clap pushups is impressive af

Want to get to 315? Only incline bench press, dips then weighted dips. Your bench will go up in no time

I know a lot of people probably will hate on this but training your explosiveness really helps with your bench, and it being those general muscles groups because of the movement it works

He definitely should explain why this may help and site his source. Hypotheses would it’s training your CNS to be explosive on the consentric portion and on the essentric portion when you initially hit the floor with your hands the total weight is much higher than you can actually hold on the bar. Atleast for a split second. This is done all while using not very much weight so your able to train every day. This would Be the equivalent of a sprinter being able to sprint everyday even though they squat heavy twice a week.

I love this and i will give it a go. Ive currently been doing 100 pushups a day, every day this month based on Chad Waterburys recommendations and I'm realizing how important high volume calisthenics are in the context of strength training

If you want to increase your bench press the best exercise to do would be the BENCH PRESS. Specificity is key for any kind of training. Any other exercise you do will just be supplementary.

Bent over rows, weighted pullups. Key to heavy bench press is strong latts.

Mike Mentzer would be so disappointed by this. 😂 Do it, but not every single night.

But dont let this distract you from the fact that , whatever exercise you can do over 10 reps wont build you strength.

a much more effective method would to focus on the specific movement: bench press and training it through various rep ranges, but specifically the 1-6 rep range. Be sure to utilize other accessory exercises such as incline dumbbell press and close grip bench, etc. But the most important thing is progressive overload and understanding how the CNS interacts with your recovery and overall muscle strength. The reason this is more effective is you can properly load the chest with more weight vs clap push ups being limited to your body weight

People need to understand that this is to help build explosiveness, basic plyometric principles

What had happened was, the edit didn’t come out right, so clap push ups will help you increase your bench

That clap of asbestos into the lungs really sold it for me

He didn't sugar coat SHIT PREACH

I weigh 128lbs and easily clap pushups. 350 bench will always be a reach for me.

Everyone in the comments shaming this and hasn’t even tried it. I think ima listen to the guy who can bench 405 and 315 for reps. Also, my bench this month has gone up 20 pounds since doing this

I haven't benched in over a year, but I tested out 225 a couple weeks ago and hit it for 5 reps with 2 or 3 left in the tank. Mostly calisthenics. Specifically weighted ring dips in regards to translation to bench press. You may not bench 350, but it will improve your bench for sure.

I can no longer do 50 clap push ups at my age, but I can still rep 315, or three 45 pound plates on each side of the bar. I gradually used heavier and heavier weights on the triceps push down, dumbbell kick backs and overhead extensions. I would rep 225 til exhaustion, then I would do lateral, front and rear deltoid work pyramiding from light to heavy. Worked for me, still strong.

I did 315 after a couple weeks in the gym... no clap push-ups needed. But I'm also 6'5" 300lbs I doubt a 115lb dude is ever going to bench 315, no matter how many push ups he does.

We don’t need rest to grow the muscle. Perfect bro science

If you're locked up, do push ups. If you're not, hit the weights!

"If youre male, if youre female" The entire left just cried and screeched.

Posterior stabilizers have left the chat I guess

no rest! go hard! get injured! 💪

I accidentally did 50 squat jumps and I now squat 500 pounds

Scientifically this can make you practice controlled decent and an explosive push, which can be helpful in benching being the two core movements.

Instructions unclear, my grandma is now stuck in the stairs

You could also just enable progressive overload each week until you hit your goal

I can bench 3 plates, I've never done a clap push-up in my life. Let's see you 315

most people don’t hit there chest hard enough later on, doing this as an accessory helps but I don’t think he’s telling you to do it as your main movement. one set of push-ups to failures every other day but more than 80 pounds on my bench when I used to plateau

I can bench 3 plates on each side too when they are 5 pound or 2.5 pound technique plates 😂. I can do that without doing the clapper push-ups lol

bro cleaned the floor from exhaling

I just add one additional pound per quarter rep until my weight loss supplement comes in the mail

Im convinced... Will start tomorrow!

If your genuinely trying to improve your bench press. Try lifting less often and only go for 80% max reps most weeks.

To answer your question: yes you have to make the noises

I believe it too I use to rep 225 now I can’t even bench it so here I am trying to figure it out! Best believe next 90’ days im doing push up’s 😅

Superset them with overhand close grip pullups and you've got a penitentiary workout that makes a beast out of you.

Progressive overload on bench would also probably help your bench 😭✅

All right man, I used to rep 315 for 5 in my way younger days. I'm taking up this challenge. Just want to get to 1 rep before i kick the bucket.

I ain't never do that exercise for no damn bench press 🤞🏾

This is a good way to make your bench go down actually 😂

I watched like 3 of this guy videos looking for advice on lifts to improve my wrestling. It took me about 5 minutes to realize all his exercises are basic ones every athlete is already doing or useless.

We need a rating system for fitness channels only. This gets 1 out of 5 stars ⭐️

Remember your only as strong as your weakest link. All around body builders incorporate calisthenics and iron weight training to achieve crazy levels. Clap pushups works your explosive fast twitch fibers which definitely will help u

I love how people are like, "get super fit with this simple routine right before bed. And then proceed to tell you to run a fucking marathon, do 1 million reps of this 1 million reps of that. Basically an entire days worth of work out between brushing your teeth and jumping in bed. GET FUCKING REAL..!!

UNFORTUNATELY FOR MOST/ALL NORMAL PEOPLE THAT WOULD LEAD TO OVERTRAINING NOTHING SHOULD HAPPEN “EVERY” DAY TRAINING WISE…OH YEAH THEN THERES THAT GENETIC🧬THING

“Today I will post misinformation” 😎

I'd did 51 a night since I was born and can confirm I died under 315..

Want to bench 315? Do bench press and progressively overload. Enough said.

What? You set your foundation first. Get your 225 bench to 15-16 reps. Then add 5-10 pounds per week. If you just want to 1RM at 315, you can do this fairly quickly if you’re already pushing that many reps at 225, provided you’ve got everything else in your training dialed in (recovery).

Everyone relax. Hes recommending explosive movement and full range of motion to increase strength. It makes sense. Are there other ways to improve bench? Yes. This is just one of many.