I am 9 months old, benching 565 lbs. Thank you for the great advice!

this guy is underrated-150 pounds and benching 315😮

Thanks to you, my seven year old sister is now a international powerlifter, godspeed brother!

Last year I didn’t even was able to think about hitting 135,now last week I finally benched 225 1RM. Since I started taking nutrition seriously my bench just went up. Thanks for the advice bro .

re-started out my gym stuff in august, restarting my bench @ 65lbs, due to sickness and time away from home. Ive managed to work up to a 165 pr and 145 workout weight. Goal is to hit 225 by the time i graduate in may, hope this vid helps!!! Ive also lost around 31 lbs since september, and plan on losing another 30 or so by may!

Thank you for this video, seriously a blessing, I have plateau'd for 4 months while in the past I could go up about 10lbs a month. I really hope that after my deload week I can use this video to break through it. Love ya!

Benching 315 pounds at 150 pound body weight at 16! Is crazy. People call me strong and I bench 250 at the same body weight at 16 but 315 seems unimaginable to me at this body weight rn.

hey man great video straight forward to the point advice hitting every area you need to succeed much appreciated! please keep up the good work and make more for the other big lifts if as knowledgable about them too. Thanks!

This video was great! The way you speak is so soothing & the background music fits well! Its very easy for me to focus when I watch your videos, thank you.

Voice is so soothing, the way he does this video is awesome, super underrated, love it!

i love this guy so underrated great advice

This is great advice.thanks for taking the time to post this information.

I love how this guy is a big KZfaqr but he still interacts with his viewers, I think I found my dream KZfaqr

you look majestic asf bro, defo an inspiration

hold up..sixteen??

Thanks so much for the advice, ive been looking for help for my chest for a while cuz i havent been seeing much progress but ill defitely try these out

Never thought of the pause bench. Feeling pretty confident for my future bench press with this information. Appreciate the video bro🤝

That is amazing young man! Congratulations.

Im 164lbs, my bench 1RM is 275, didn't know how possible 315 was at lower bw, but you have given me hope!

Hey man this will probably get missed but i just wanted to let you know that after 2 years of lifting, i finally hit a 2 plate bench tonight. Ive been runing your program for about a month now and have put on 30 lbs to my bench so thank you.

Thanks for the advice! In 1 month, strengthening my triceps & benching more often X3/ am helped me break through being stuck @225lb. I’m benching 245lb now @180lb BW, normally 160lb BW; on a Christmas bulk 😂 at the moment.

Great tips. I’m currently stuck at a 300lb bench. Trying variations like the pause bench and close grip bench. Hoping to break the plateau by May!

NICOLAS WHERE HAVE U BEEN! AM SO HAPPY UR BACK UR VIDEOS ARE REALLY INSPIRING AND SO AS UR PHYSIQUE

Great video, I will be implementing this on my bench. Been on a plateau for 4 months, currently at 130 lbs bench (very low i know) hopefully things change..

bro your voice is ridiculously soothing

freaking awesome! You're the man! I'm right around 305....but would like to hit 350. I've never done pause bench or a hypertrophy day.

Glad I came across this video .. I’m new to PL, so I plan on implementing your tips and see what results I can achieve .. Much Thanks for sharing

Yoo I love ur videos man keep it up!

Thank you for making this video!!

Thanks bro for this video.

Just wanted to say thanks for this video. I’m thirteen right now weighing 145 pounds but my bench has been stuck at 175 lbs for quite a while now. Hopefully this video will help me to continue increasing weight!

With this advice I am now fully prepared to go from benching the bar to benching 455, thank you

Seems like very good advice, Ill try my best to incorporate this tips in to my routine, and will by back with an update. Current bench PR: 80kg 3 reps

Excellent video man. Pause bench might be the key I’m missing. I finally hit 315 earlier this year and I’m trying to get to 405 by this time next.

Best advice I've seen so far

Thanks for advice man❤

I like wide grip, elbows relatively flared, j-pattern, internally rotating at / just after the sticking point, and punching it from there. The tucked elbows stuff is for equipped lifters.

I will try this, great info

Will probably implementing some of these tips, like the pause benches. Been stuck at 215lb bench for like 2 months. Deadlift and squat are doing fine at 405lb, but the bench is lagging. The rib hump from scholiosis probably has a lot to do with it.

Awesome video man. Definitely doing more pause pressing

Thanks for the great video. I'm 44 and have never benched above 170lbs, and this just may have been the motivation that I needed to reach 200 this year. Current best is 140lbs for 10 reps, estimated 180ish 1 rep max, so getting close.

Good advice thanks 👌🏽 My brother said to me that I have to hit 225 by July. Wish me luck.

Pin presses have worked very well for me. I have long arms so the bottom was always the bulk of the grind for me.

I love your videos I'm twelve and benching 60 kg 132 pounds at 140 pounds bodyweight im so grateful that we have content creators like you you have helped me so much so thank you

thanks ive been benching like 105LBS for the past 5 months and imma take this advice and see how it all goes

Close grip bench is the best exercise for triceps for bench press training. It is most similar to the regular bench press so it transfers very well and it makes the range of motion longer which is beneficial.

I jumped at this video as soon I saw it cause your 315 bench video inspired me to go after it myself I’ve increased to be able to do 235 for reps because of you and I’m super thankful I’ll be a member of the 315 club soon and this videos gonna help that even more 🫡

Nice job, good video. Solid advice

Thanks man! I just added another plate today!!

I am one month old and my max bench is already 2125 pounds thx to you bro 🙏

I’ve been trying this and it works thanks

3:23 push in an arc with lower chest (when it’s down) and near shoulders (when it’s up) is a good tip

this guy explains everything so perfect favourite influencer of all time❤‍🔥❤‍🔥

Great advice love the pause sets and PROTIEN to body weight ratio

Good job nick come a long way since our group in hs

Thank you for the video, I have one question: After your BenchPress, do you do more chest exercises like incline benchpress etc. or do you just do your benchpress routine and then some triceps and some shoulders? Or how do you train after your benchpress

Just recently started working out because I realized I was pretty overweight and have a current pr of 70. Hopeing to get 100 by the end of July. Hopefully with this I will!

I like him ,good vid man

Nice video kid. I'm 46 years old, 190 lbs. my current 1 rep max is 385lbs. I'm aiming for 405. I want to add somehting here. I been at it for many years, and recently I was able to increase my beench by over 15 lbs in 1 month. thats a lot for me at my age and level. I did it by adding declined dumbell flys. I have neglected this portion of my chest for so long, that i even seen noticable gains in my lower outter portion of my chest. It made me stonger and faster off the chest. So much so that I started slowing and had dificulity locking it at the top. That never happens for me. My triceps are always more powerfull then my chest. I got 405 right around the corner. I hope I can hit it. Always been my goal. I'm not a good bencher, im mych better at squating and deadlifting. But I love the bench and never gave up! Anyways great video. You got a new fan!

nutrition, rest, and form… most important for sure. heavy emphasis on form. MAKE SURE YOUR FORM IS RIGHT.

Practice the bench press. A large part of your ability to bench press is your skill at the bench press. It may seem like a simple movement but it is very much so a technical skill.

Currently at 265, trying to get to 315 soon. Thanks for the help

You're a stud bro great lifts for that weight Sleeper build for sure

awesome content brah🔱

Great video hopefully I can finally get the 315 using your advice. One question though. On chest day I always do bench press, inlince, and flyes, If I am going to add the 3rd chest day should I still do other exercises on every training?

Nice meeting you at Crunch!!! Didn’t know you were filming

Doin static holds of extreme weight will really help you if your at a plateu if you bench 200 hold 300 just hold it up and keep doing that your bench will boost more than you will think

5x5 helped me the most to get to 315 bench within a year.

great video man

Thanks for the tips. Currently at 240lbs bench press 1 RM at 165lbs BW. Started at like 120 lbs bench press 1 RM at 140 lbs BW

315 at 170 is the new goal for the next few months. Can't imagine even trying to climb to this weight at 150....well done.

14 and 118lb here. I can only bench 85lb for 3, but i am very happy with it. Gotta start putting serious work. Hope to get 110 before i turn 15 in 4 months.

Pause reps is literally key. My bench stayed stagnant until I started incorporating this

yo Nicolas i love your videos keep it up

@nicolasberndt I'm commenting this January 13, 2024 at 5:43 PM. And my bench press is currently 125 lbs. I'm 13 years old. I'm going to use your techniques and every week for a year I will document my max. I'll also add my squat which is 225 right now.

I realized after years of lifting that I get a better workout and results/muscle growth from focusing less on a 1/3RM and more on the pump. Instead of doing 405 for 2-3 reps, I just drop it down to about 285-315 and focus on contraction and the stretch with time under tension with about a 90 second rest in between sets.

That good bud , I also did well in the benchpress when I was 17 yrs old at a 168-pound BW in 1976 doing 330 pounds on benchpress with hardly an arch and ass on bench with no steroids. I'm 64 years old now and have been in the gym for 11 months now after being off bench for 2.5 years. I dont know my max now, but I can do 250 for 6 reps now, but I will do a maximum one day

You are a lifesaver

What I've been finding the toughest part is the load that I experiment on my wrists. I really feel that my wrist strenght is holding me back.

Good job bro on your accomplishments. I just want to know where was AAU back in 2000 when I was 15 weighing 149 benching 315 in H.S. with coach Booker 😂 ... Def wasn't in my area 😔.. My advice bro, stay focused and continue to enjoy this because when the family comes, everything slows down 😢😅

Damn! Solid. I’m in my 30s and just learned something. Thanks

You just earned a subscriber

Max out the shoulder press machine. And then add extra weights to it when it's maxed out. Helped me break through 225 lbs.

Gonna implement these, coming back to benching after a year and a half shoulder injury, pr was 185 beforehand but now idk if I can even get 175 up for 1, gonna grind for that 225 tho

For those 3 separate bench days: What accessory work do you do & how many sets?

There ain't no fucking way this dude is a solid year and a half older than me 💀 impressive strength bro 💪

cinematic masterpiece

When you specialize on bench like this, how are you training your other body parts? I’m assuming you decrease the volume of those to allow for recovery?

Goddamn, the CEO of bench press came to drop this gem

Damn.... Well done, man. I was 17 when I put up 315, but had shit form, and I was 220. Still have some lingering shoulder and elbow issues because of it. All to say, super impressive.

Pause bench and also 4 second controlled down and up reps. Started HIT on chest and back other than bench, thats next, and gains are nothing like I have done before. At 52, i am pushing weights on pec deck after 5 weeks that I couldn't do after several months doing multiple workouts a week. Congrats on your accomplishments btw.

Watching this at 225k views, we’re all gonna make it fellas

Benched 265 about 8 months ago and haven’t tried maxing out since. Going to try this approach for a couple of months and see how it goes. Hoping to hit 315 in a few months!

Thank you for this video

Great video man! Can someone explain pyramid style?

Went from 225lb (100kg) to 253lb (115kg) bench in 2 weeks using similar technique, very good informative video

Thanks a lot I came here a feew weeks ago and im already benching 600 pounds

I 1 month old benching 785 pounds thanks for the great advice

Great Video!

315 at 150 is fucking insane