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I'm happy to inform that I benched 160lbs before watching this video and now I'm benching 400lbs.

I just benched 405 at 54 years old...life time natural lifter. Ive lifted more when i was younger, but took a break...work, family. It felt good!!

Gym rat here. Spent last 25 years working out at our gym at my job by myself at lunch. Worked my way up to a 415 bench at 225 body weight. Never lifted to exhaustion since no spotter. Just a one trick pony as my boss says. 56 years old now and still maintain 350+ 1rm

I know alphadestiny is fuming right now that he's not allowed to watch this

Hi, 200kg bencher here. I'd say the close grip bench on smith machine 4 sets of 10-8 reps has given me the most growth on bench, I think it's because you can throw stability out the window on smith and just stack weight, currently my top set of 8 is around 140-150 kg depending on the block etc, Great Video! Anyone benching below 400 pounds should definitely implement all the tips from this video and they will see their bench sky rocket.

I managed to get to 350 pounds by training twice a week, once heavy once volume. Then I was in an accident and wrecked my shoulder. Two years later and I'm finally back at 300.

I’d love to see this kind of breakdown for the deadlift/squat too! 🙂

gonna send this to my mom

One of the biggest things that finally got my bench moving up was wrist position, it fixed a lot of other issues in the chain for me. I had been for years told that the wrist should be straight which resulted in me overtucking since balance was an issue. I also fixated too much on the arch and shoulder retraction since my touch point would be so low. I started internally rotated my hands so the bar was deep in the palm, let my wrists cock back, and let my elbows flare out a bit. I focus scap depression during the unrack and keeping a "big chest" during the descent. I use constant but not aggressive leg drive. And I also sink a little (used to soft touch). It's amazing how much smoother and comfortable this position is for me. I'm not to 400 yet, but hit an easy 335 pause bench about 5 weeks ago. I'm also 6'2" without a very thick torso, not advantaged or particularly big for the movement.

Really appreciate the programming spectrum and nuanced descriptions

Great video! As we develop our musculature and strength, form adjustments are continual. I especially like the part about focused attention on developing the assistance muscles, which will require BP form adjustments as different relative strengths/weaknesses emerge naturally through just good training. Thanks for the work.

My guy is just dropping pure knowledge with no bs 💯

Been loving the return to the whiteboard, quality of these sorts of videos is always so high!

Phenomenal stuff Alex! Would love to see an updated squat and deadlift checklist as well

Really informative, cogent presentation. Thanks for putting out this valuable content.

Absolutely awesome explanation of so many things!

Took me a solid year or so to finally lock down the perfect form for myself and I’ll never forget the day when I felt that form and my bench instantly went up about 30lbs 😂

Fantastic discussion on bench! Thanks

That quad tip was very useful. Thanks.

Almost 3 years into training... 615 conventional deadlift, 500lb squat, 265lb max bench. 🥲 Stay strong my fellow long/tiny arm kings.

Last time I swung a golf club was in highschool gym class and I sent the club about 70 feet; looked down and the ball was still next to me. Gym teacher was just flabbergasted at my ineptitude

Outstanding job.

This is highly informative. I thank you so much sir big respect !

I've benched over 400 lbs dozens and dozens of times in the past 17 years,drug free..I'm 43 and still doing it...very blessed

so informative, thank you so much!

Watching this as i havent even benched 300 lbs, let alone 400

I really love that your literally in your garage.

Ayyyeee the multi camera set up 👏🏾

Great stuff. Thank you

Thanks for the Video!!!

This was a great video…appreciate it!

every time I bench over 3 plates regularly i get flare ups of bursitis, the current one has been going on for 8 months. Pretty done with benching. Don't expect anyone to care, but I felt like venting that.

518lbs bencher checking in. LOVE your podcasts. Literally nothing I can argue with. Note, Sheether and I have the pauses in common. Pause benches are a huge part of my programming.

I agree it's mostly about putting in the time. Developing a really good groove, muscle coordination/recruitment, etc. I have found some tips like retracting my shoulder blades to be helpful because I think it puts my chest in a better position to be used in the movement.

Thanks, Man!!

Great video thank you sir

I'll be back when i hit that 405 my pr is 315 now 💪💪💪 wish me luck guys

Thanks!

Today was chest day good timing !!

Perfect timing. Was thinking I'd like to bench 400lbs 😂. Only at 352lbs with a pause, 363lbs touch and go, so I'm gonna soak this up and implement it.

Nice refresher for me wirh all the info in the video. Im 40 now and haven't tried to max out in years. Been training 25 years now and at one time i was hitting 455 for 5 reps. Now i dont go about 3 plates for reps. I might start running a 531 program from 315 to just have something to chase strength wise again.

Love the whiteboard

Loved your take on bar path and being technical! Literally Before i bench, my worry is not necessarily in the path or the proper place to hold. I mean I kinda have a set place I put my hands…BUT. generally ill lay under the bar and just play with it til it feels right or doesn’t feel weird to my shoulders or elbows and bang thats how I hold it. Its a giant push movement. Thats all it has to be.

Subbed and thumbed up for knowing the paradox of choice.

The one “trick” that helped me bench far more comfortably was learning how to grab the bar properly and no longer false grip. Can you please do a video on deloads? I understand the concept but don’t implement them in a way with confidence.

This video should literally have around 8 billion views

the first five min of this are gold

Brother, I appreciate this video. I have been chasing 3 plates my entire life lol.

This should have billions of views...

Love a good Bromley white board vid

Dude's whiteboard skills are neat!

alex i hope to see a video about your thoughts on the PPL split

I love this guys videos. True sovereign thought that shows his knowledge on the topic and everything related to it.

Im trying to re-attain my 440 bench from December. Back down to 390 right now but using your bullmastiff program I'm eager to see where ill be at the end of the program

This video is gonna have trillions of views 😜

great video ties everything together and explains some of the weird programing that never made sense to me as a 'powerbuilder'

i’m 5’5 160 lbs, just hit 225 bench last week, ima hit 400 tomorrow 😎

0:05 Hi Back!

So glad I'm allowed to watch this since I'm 3lbs under a 400lb bench.

Great vid. Bench is my favourite lift but also my worst. I’m stuck at 315 1RM. And have been for over a year. I’ve tried everything. Various 2, 3 and 4 day programs. I’ve even tried not benching at all (but going hard on variations and accessories). Still stuck. I should be more frustrated than I am but I enjoy trying to figure out the puzzle. Progress to 315 was so incredibly slow I don’t even know what helped - or what helped the most. I’ve just been throwing shit at the wall and NOT seeing what sticks. My only conclusion is an obvious one - progress is made (more weight on the bar) when my bodyweight is going up.

Dude, your content is just pure gold. Thank you!

Good point, opportunity costs ,that's huge

I always revert back to the best advice from Yuri Belkin: "More Sets"

You can’t stop me from watching it

I can attest that you are correct in what you said regarding fixatation on technique/approach. After benching the same way for decades I watched a bunch of KZfaq videos telling me my bench was wrong and that I needed to bring the bar downdown to my nipple, now for the first time in my life I have a shoulder impingement... Do what works best for you and is comfortable for your physiology allowing you to grow.

Once in a while you just go for it and your body finds the correct path on its own, this is the least painful and self damaging, and you can do it over and over again, until somebody else convinces you to go against your grain. If you end your workouts with a big happy smile that you cannot wipe off your face, you are there

I haven't watched this video but your content quality is so high, if anyone can make a 44 minute long video entirely on bench pressing that is worth watching, it's you.

I trained at a gym that only had 1 bench and it wasn't very good. Setting up under the bar was always uncomfortable especially with the bar being at an off angle in reference to the actual bench itself. This game me some shoulder issues, I just joined a new gym and it has nice equipment but most importantly, it had 3 proper benches. Its been 6 weeks since I've been at the new gym, and I have blown up my bench hitting 190kgs with no shoulder pain. Thank you for all your tips mate. Much appreciation from NZ.

I've been plateauing at 335 for a long while now. I'll keep this in mind

@AlexanderBromley - I'm an ex-colliegiate wrestler and power lifter. I was never able to bench much, despite being able to squat 500_lb, and clean and jerk 315. I actually could shoulder press 20_lb less than my flat bench. I believe my max ever was 340_lb. I'm 6' tall, very barrel chested, and my ideal weight is about 210_lb. I found out years later why I couldn't bench much. I suffer from a rare adult-onset muscular dystrophy (genetic) called FSHD. It caused my right lower pec to atrophy a little, and I have scapular winging on my right side, because the trapezius is atrophied where it connects the scapula to the spine. I always wondered why my left bench strength was so much stronger than my right. Because of the atrophy, I ended up becoming extremely strong in the arms and back, but not my pecs. I realize I may never be able to bench 400_lb due to this atrophy. However, I would appreciate some input on adjusting my form, such that I take my arms, lats, and deltoids as much out of the movement as possible, so that the stress is primarily on my pecs. I also have long arms for my build. The only thing I've been able to think of, is taking a wide grip, such that I take my arms strength out of the movement. Any advice?

3 Years back in the gym stuck at 365 so far but have been losing weight so kinda just glad havent lost strength.

Greg Nuckols Stronger By Science 3 x wk intermediate is a god tier bench program shit got me 2 -> 3 plates in 1 year after stagnating for a long time.

i feel like a good benchmark (haha) is to extend your thumb where the texture of the bar changes. Ends up being like 45 degrees. I like to go a little bit outside or inside of that range depending on the day

I was an example of a guy with a 530lbs bench at 24 hour fitness who just loved the movement and chasing big numbers but never had an interest in competition

Could you do this for the deadlift as well? I like to get into pulling heavy again. Thanks

This video hit quite a few points for me. I am a natty lifter. My bench shot up quickly and to the point where I believe my tendons were not able to keep up. I went from a high 200 bench to 430 in about 18months I believe, I had 2 periods where I had to back off for about 3-4months. Once I got over 350 is when I felt elbow issues. Last year I focused on eccentric and slow reps to build tendons and bone density. I also warm up with a swiss bar. Basically anything under 315, I use a swiss bar. It puts the wrist in a position that impacts how the tendon moves in my elbow or it recruits difference muscles which take stress off the tendon. I'm back over 400, 410 to be exact but progress has been slow. Hopefully some of the tips in this video will help me regain and increase strength. Great video! - (Update I hit 415 with RPE of 9.0, I think I can get 420)

This is spot on. Benching kinda looked like scitzophrenia when I started doing it because I had the voices of every influencer telling me what I needed to do to in my head on every rep. I was wrong no matter what I did. If I didn't technique myself into perfection I was ego lifting. If I didn't add weight because it wasn't perfect, I wasn't doing the progressive overload. If I practiced to get better, I was practicing a bad habit somewhere. Everything I did was wrong according to somebody. I was like a self raping octopus with dicks for tentacles that couldn't swim. I wish I had seen this video, and nothing else when I started it.

just went from 150 to 400 after watching!!! thanks

Really appreciated this video. 405 has been eluding me for years. Closest was 375 before I was majorly injured, and i was just dialing in my particular form at the time. I can barely break 340 now but it's likely because i don't have the mind numbing bench determination as before. Also 40lbs lighter

What about the studies showing an open grip helps build the upper chest more? I feel like there are 2 categories: Going for a max lift, and building muscle. Max lift? Squeeze bar and use everything. Building upper chest better? Open grip, isolate the chest instead of squeezing and using the arms.

I have benched over 400lb so, good day sir.

I’m currently at a 350 bench and really want to get to 405 as a life time Natty that’s just always been a big goal for me so I’m excited to see what tips this video has.

When it comes to programming id say size is definitely important, if you’re a beginner you have a lot of room to build muscle mass that powerbuilding would a better approach due to just benching over time you will get better and the the bodybuilding work will put muscle mass on your frame which will carry over to your bench, but definitely once you reach a level where you’re not adding that much mass a year, leaning more towards a higher frequency will help where you can milk out strength gains more from becoming more proficient in the bench press and more technically skilled, that’s just my take though

Been stuck at 375 for awhile at 190lbs. Trying to get that 405 mark before December though without gaining 30lbs

I was fully in when he said “I’m gonna rustle some jimmys saying bench isn’t as technical ….” I think this is universal. These days people over complicate exercises/lifts and you get so lost in tech that you genuinely can’t make progress

Damn this video looks fucking crisp.

My best bench technique changes just kinda happened by accident. Every time I chase a new technique it doesn’t go well.

I just loaded the plates and couldnt unrack so i went and cried but i'll be back tomorrow

27 yo I took about 3-4 years off from the weight room. Skinny guy (6’1” 175 before I got back in the gym, currently a fluffy 195) but worked myself back up to decent numbers. 225x4 on the bench but I’m suddenly encountering outer pec/shoulder pain on my left side at the bottom of the rep. I’ve pressed a decent amount heavier in the past and never had this problem. Currently avoiding the flat press as this is the only movement that causes the pain. Watched tons of videos and almost everybody just suggests more shoulder stability/strength. Any other advice you have would be greatly appreciated!

Are you going to do one on how to strict ohp 315?

The last time I tested my max, it was 137.5kg powerlifting style with a 2 count on the chest. Now I just did that for 4x2 with a 2 count pause. What I feel contributed to it was doing 2x a week. Once a week, I do 4x2, followed by accessories. And then 2x3 with a 2 count, followed by 3x10, I usually pause my reps in the 1-3 range and the other ones with a little touch to try and limit just bouncing them up and down. Where the 2x3 are 2 weeks behind in numbers. I feel like the 2x3 builds confidence to go in and get the 4x2. Before this block, my 2rm was around 127.5kg. So I started with 122.5 this block and was gonna ride it for what I could. And am currently optimistic to get the 140 4x2 next week. Would be happy with any reps at 140 anyways. Just my 2 cents on a slight variation in rep sceme could possibly help getting rep maxes.

I just hit 215 today at 138 body weight and what ive realized is that i just need to put on body weight instead of focusing on super technical things that dont help.

more choose = more bad decision or not being creativity enough great information 4:20

Hey, how are you doing? I'm doing the 70s powerlifting program you have on bootscamp I'm on week 16 seen a lot on my strength the program is 18 weeks, was wondering what other program should I do(was thinking Kong or bullmastic) What do you recommend

You’re becoming everyone’s favorite uncle

An old guy at my gym benched 315 by shooting his hips 20 feet in the air and bouncing the bar off his chest, he barely got the rep and then went up to 360lbs. It didn't go well if you could imagine. I don't understand how people who have been lifting for year's can still have a highschool level of technique and form.

I'm currently running Bradley Barbell's bench PR program on BoostCamp. I was stuck at 325 for a year but the program is having a quick impact. I'll be shocked if I haven't added at least 25 lbs with the first program cycle.

If I haven't benched 200 yet, should I watch it twice? Plus, I'm 57, so I'm not sure how much more I can get out of my body as far as bench gains.

Kinda good timing since I’m pushing for 405 right now from 375 bench and trying to get it before I leave sun jr