This is the best benching program I've ever used. March 19th I was benching 205, July 30th 250 x2. Thanks Mark Smelly Bell.

10:30 warm up with light dumbell work 5 min rest inbetween sets week1 4×6 75%1rm (ss3×3 80%) week2 5×5 75%1rm (ss3×3 80%) week3 6×4 75%1rm (ss3×3 80%) week4 3×2 85%1rm (ss3×1) week5 low rep warm up, pr assistance exercises 19:15

This program is for me.. At nearly age 75 with a recent bench PR of 135 at 160 bodyweight I am looking at 225 as a goal. NO hurry

I went from 315 to 325 1RM only benching once a week on the program. Thank you Mark for finally coming out with a program for everyone to try. Please come out with a deadlift program.

ahh man a free bench program from marc and omar? sheeeeet christmas came early

Mark this is why you and your people are absolutely the best. Give back as much or more than anybody else in the game. Thank you. Just did week 2 yesterday and been hammering home the lighter weights and bar speed/explosion points. This has supplmented my crossfit workouts so well. Thank you.

I've been doing this program the last 5 months and my bench numbers have skyrocketed. when I started in December my Max was 265, now after repeating the cycle 4 times my bench is 305, going for 315 in 4 weeks. 💪

10:20 programme

51 years old now. Been lifting all my life. Suffered muscle tears, bicep and tricep. Haven't benched heavy since 2019. Just ordered the full boat slingshot. Gonna give the slingshot and this program a shot. For the record tore my tricep in Nov 2019, had the surgery the 28th of Nov 2019. Since then went on keto and went from 230lbs down to 191lbs. Not interested in getting bigger, just want some strength back.

Mark is my favorite. He has great knowledge, good delivery and is just a likeable guy. I spread his page around the batallion (Marines) and everyone I mentioned him to became a fan immediately. That benifited me too because I now have some training partners with the same goals! Thanks for all the free content Mark. Chris as well, all his documentaries are incredibly well done.

Sir. I thank you for your time in making this video. This is a very detailed teaching. Lots of encouraging words. Most people here dont understand the time and commitment on your part in giving us that information for FREE. I am watching and learning from St. Lucia in the Caribbean islands. God bless you.

i followed you with proper form added more weight easily more comfortable at 3 sets 10 reps with pause like you mention. i am newbie but doing seventy pounds already while have lots of fun thank a trillion Mark Bell! i am looking forward to implementing program now.

HOLY SHIT THIS WORKED! Thank you Mark Bell for this program. I did everything to a tee and I’m now I’m benching with confidence and pausing even with heavy weight . Where do I go from here!?!? I’m so happy thank you!

Thank you Mark! I've been at a plateau in my strength but you've definitely helped me rethink things with your inspiring words. I appreciate it and the program is going to be awesome!!

feel STronger just after watching this

Why are your knees so shiny?

One of the best videos I've ever seen on bench pressing.It's great that Mark talked about the mental philosophy too.Very important.

cant wait until you release squat and deadlift program so i can pull all 3 together

I've been waiting for this my whole life.

How the F*ck that program is Free, and we also have 45 min video too it. Thanks !

This is a great video, I’ve been using this program for the last few weeks and it has really helped. Came for a great bench program and stayed for Marks motivation.

Just watched this after doing my 1st jacked and tan day (I'm a week behind cuz I waited till I bought a slingshot n hip circle). I did the max push ups without the tempo n it sucked. I can't imagine how brutal it's gonna be with the tempo. Thanks for everything you do!

ive now added another 10kg to my bench press PB thats 25kg in 10 weeks.im aiming for a 200kg PB atm im currently on 175kg all thanks to this advice and the sling shot and im 47

How tf are people commenting a month ago if this showed up as being uploaded an hour ago? Regardless, just wanted to say thanks for all the help and information you put out on here, it's great how upfront you are with everything, and can joke around at the same time.

Great video. It’s what I got started with the 5 sets of 5 in off season football. The first and only personal training I ever had. My football coaches were great. Same coach’s Brian Bosworth had before he went to Oklahoma then on to the NFL. He was older but a true monster. I actually learned everything else from reading books, weightlifting magazines and videos. It was all trial and error from there. Over the years I learned what my body responded to. I still learn things today. It’s never ending process. It’s good you put these videos out. I really like listening to people who know there stuff.

I will try this. Second week starts today. Trying to get my bench from 120kg to 125kg..lets see💪

Best thing about this video is the part in the middle about the mental aspect and getting better every day. Love that. It needs its own video. I've only seen a couple supertraining06 videos before this one. I'm a subscriber now.

Thanks Mark! I used this program several times over the last 3 years to up my bench from 225 to 315 and I’ve finally been able to hit 405 and I’m going to use it to hit 455 (hopefully before my 40th birthday). It’s without a doubt the most effective way that I’ve found to increase my bench.

Finished the program today. Training 75% max. most of the time was really unsatisfying. All the time I was really “hungry” to do more, but making it easy helped me a lot to improve my technique. Around week 3 I had the feeling I actually lost some strength, so I skipped the push ups for that week and felt way better in week 4 again. Before I started I bench pressed 226 lbs (102,5 kg). Just an hour ago I bench pressed 254 lbs (115 kg) and my technique was awesome. People encouraged me to go even higher, which I did not feel comfortable with - hence I did not. I increased my calorie intake from 2300 kcal to 4500 kcal a day for the last 4 weeks to get the max. out of this program. But I have no idea where to go from here, do I repeat the program? I actually feel like I can go even higher (265 lbs / 120kg), but kinda scared to hurt myself. Hope this review helped. People at the gym went all nuts when a guy like me - 183lbs / 83 kg - bench pressed 254 lbs easily. So thank you and I can recommend this training for everybody who wants to improve quickly.

Mark Bell I love you! I believe in your products and trust you have the best interest for all lifters and human beings. Thanks for the free program, I will run this bench program after my powerlifting competition this upcoming January. Much love and lets get that 600lb BENCH this MARCH 2017. Too excited for your moment!

I have been stuck on 255 bench for a long time.. I'm going to give this a try thanks mark

Thanks for the video Mark. I followed this program last month for a floor press program as I'm working through a shoulder issue. I nailed all the reps and it felt great! I upped the percentages for this month... WAY TOO MUCH and missed a few reps. Now I'm back to reality and looking take full advantage of the program now that I understand the warm-up sequence. Again, Thanks!

I've had this program in my email for a couple of weeks. I need to get on it already, my bench is embarrassing. Thanks for the breakdown.💪😄

"If you'd like the full program written out go to www.HowMuchYaBench.net and click on Join/Login and sign up for our Newsletter. " Did this... where is the program located?

I hope Mark does this "Stronger in 30 days" for the Deadlift and Squat too!

Thanks Mark. I'm going to use some of this great programming this month.

Awsome Mark Thanks for taking the time to put this together cant wait to get started and set a NEW PR on my 50th Birthday !

Thank you Smelly Bell, luv this channel and everything it stands for! ST FTW.

Why is there not more videos like this ?

At first i heard he said "tortured in sex"..and then i realise he was actually saying "tortured insects" 🤣

Can't wait to give this program a go! thanks for this

I know this was a year old, but I just saw it, so I am going to give it a shot. I've been stuck at 375 max for almost 8 weeks and I'm not getting stronger. I am going to back up and try this routine for 4 weeks and see how it goes. I don't own a slingshot, but I have been thinking about getting one. I guess I have a reason.

Awesome video Mark. Everything is explained really clearly and makes a lot of sense. Really appreciating you putting all this knowledge out here for free, thanks so much. 👍👍👍

Just wanted to say, I LOVE MY SLINGER. I bought an original and a Maddog. I had bought 2XL, and it was very tight on my arms and I couldn't get it up past my elbows enough, but your customer service got me taken care of and I now have a couple of 3XL slingers. You deserve to be a millioniare for this product, it's so KILLER!

I like the "don't get greedy" about the PRs. I see that all the time! Great video Mark.

when i go gym, all i think about is how i was 9 years ago before i was diagnosed with MS, thank you for all your vids.. keeps me motivated..

I don't have a slingshot but even hitting this program without a slingshot I already know I will get strength gains

Great and very informative talk. Very well put. Thank you Mark!

Thanks bro for taking your life time to help us, specially here in my country Honduras were just a few people know about this sport, so we have to read, watch as much videos as we can, and try everything we feel right like this video, by the way sorry my not perfect English. And again thanks...

For the experienced, 1 press movement with accommodating resistance(change this every week) done to a daily max single. This is so you can learn to strain. Second movement is the competition style press for skill practice. Find your 6rm and do it for 4 sets. And then go home, youre done. If you hit all the reps, move the weight up 5 pounds next week. Can do speed work after, 3x7, but keep it light. This took me from 300 to 405.

Holy crap this worked!!! I’ve been stuck at 130 for more than 4 years, I did the for 4 weeks and my 1RM is now 140. So pumped!! Thanks!!

Agree with the identical rep, perfect set. Under coaching my weight would be increased the following week if I had completed my 5x5. I thought it was bullshit because my first rep was as ugly as the last rep, with the 2nd rep looking kinda pretty, and the 3rd and 4th reps taking 30sec breaks at each lockout. I never understood why we were moving up in weight when he never gave me a foundation of volume accessory work to do? I burnt out and I injured myself because my coach was always trying to hit PRs. Going alone was the best decision. Thank you for mentioning the perfect set before increasing the weight. Perfect.

*legend has it Larry Wheels lives in PR land*

thanks Mark for this and all your other videos.

Is a little bit same kind what i made to myself many years ago. It was good program. 1 wk 4x6 75% 2 wk 5x5 80% 3 wk 6x4 85% 4 wk 4x3 55-65% 5 wk 4x3 90%, 6 wk 5x2 95%, 7 wk 6x1 97%. 8wk rest 9wk Test max

I love listening to you talk about training

I’m glad this is still here. Screw KZfaq. #bringbellback

I will follow Mark's advice any day

Can't wait for the deadlift and squat programs, too!!! Thanks again, Mark!

I'm starting tomorrow. Thanks, Mark!

First time running it: +15lbs

The number one detriment to my lifting was too much weight. After 6 months of not making sufficient progress in my bench (175 at the time) i decided to only bench 135 for a month 4x12. My problem was solved. After that my form was on point and my muscle endurance helped with other exercises. Sometimes low weight can do more for you

I have no training partners and never have. I am a natty lifter. I started lifting at 51 and powerlifting at 52. I can't find any lifting partners. I do a lot of pyramid work and higher reps and heavier weights. I always try to up my weight and use the slingshot 1 day a week for only 2 or 3 sets of doubles to get my cns used to the heavier weight. My grip is thumbnails on the smooth so it is super narrow for my size. Any pointers to get my bench the rest of the way up to 600lbs, my goal? I hit 551 at a meet a couple weeks ago and 560 in the gym. I hate to change my training up to much since I keep increasing in weight. I have a couple videos on youtube under Kole Carter Bench press. Latest one is Kole Carter bench press 551. Any pointers or tips would be greatly appreciated. I really want to be in the 600s before I am 56. Thanks.

60 now getting onboard many thanks like the system makes good sense

Same day that bart, omar and silent mike release a bench program mark bell releases a bench program🤔

my max is 190 pounds right now, I will be back in a month to see if this helped

I missed the part about how many days a week you do these workouts

So awesome this scientific approach

Hey Mark Bell, great video. Could you do a demonstration of this video? Thanks Mark. Much love

Started dis program last week Tuesday Current 1RM 135kg at 76kg gonna see if I can get dat 140kg in 4 weeks My Goal to get 150kg 2x Bodyweight by the end of year.

Thank you for the layout. As a Master's 1A lifter, I like the slingshot sets. Helps save my shoulders from over use due to both squats and deadlifts. I'm heading to USAPL RAW Nationals on June 14, 2021. Goal is to get back to 2x my BW. Will let you know how it goes. Great video and appreciate you and your teams efforts.

No offense to Silent Mike & the boys...but I'd take Mark's advice over theirs any day.

I am 70 year old lifter do full body work out 4 times week. Bench 3sets floor Monday. Tuesday hey. Wednesday off Thursday 5x5 175 . Friday 3 sets floor. I used it for 4 weeks max 225 . As follows got all my reps . 4x6 165. 4x3 180 week 2 5x5 165. 4x3 180. Week 3 6x4 165 . 4x3 190 (85%) . Week 4 3x2 190 .3x1 205. Never miss rep. Now Week 4 after sets use sling hit 210 2x3. So now on Week five don't know where To start or how many reps. Or when to put sling [red one] on. Here what thought 135 x10, 175 x3 , 190 x3 , 205x1. 215x1. 225x1. But do I use the shirt or just tr y all with out.

Awesome Mark!

Stoked to try this program, have AWPC worlds sept 10 this yr and could use this to help. Would love to come train at Super training gym one day.

'full' mark bell right here

would this program translate over to other compound lifts Deadlift and squat?

Thank you Mark.

I have been struggling with this question for a while now and have been getting mixed answers for this simple question. "SHOULD YOU GO TO FAILURE OR NOT IN THE ASSISTANCE EXERCISES AND ALSO ON THE 'JAKED AND TANNED DAY' AND IS IT GOING TO HINDRE THE STRENGTH GAINS OR NOT." Thanks Marc.

Ok. This is awesome

wait im confused some of the weeks hes giving two different rep ranges and percentages im confused?

Should I buy a flat bench?

GOD DAMN, I just finished my first 5 weeks, and the results are insane. I was very skeptical throughout the program because the weights felt so light, but when I went for a max yesterday I went from a PR of 270, to hitting 285 and I think later in the week I might actually go for 290 or 295. loving the program.

Mark, this is a great program, I have seen my bench press increase 25 lbs in three months. I have cycled through the 30 day bench press program for three months. Do you recommend a different work at the end of every month (recovery week)?

Thanks for helping us!👌💪

good shit Mark

This type of talking/conversation is sexy talk for me. Percentages, rep maxes and work capcity.

My bench increased by 20 in a cycle 155 to 175 could’ve hit more but gym was closing the slingshot is well worth it

I love this video, it's one of a kind

Great video ! Mark. May have to try this slingshot. PR 545 raw.

Real happy for MARK that he doesnt look like this anymore

Nooooo i just started Silent mikes Kizen program...... I'll try this one after.

3:53 I remember a time my hips stayed on the floor, it was because I tried to impress a hotty in the gym, put on to much weight; so my hips stayed on the floor because I couldn't get the heavy ass weight from off of me.

Might want to put some exclusions in there Mark, as some people can rep more at certain percentages. Methinks Doug Hepburn, or an article about him, referenced that (can't recall the specific citation though). Regardless it makes sense. Your body isn't a machine in that way, to where percentage increases always scale consistently. There's a need for a metric, yes, but I reckon each individual has to understand how their body responds to the stress, and plan accordingly.

I do not bench that much nor train like this, but anyhow - this is one of the best guys in the game and he has insane amount of knowledge and tips for any guy/girl in the gym. Thank you Mark. Do not stop posting.

Thanks Mark

Which other powerlifting coach gives you this much in depth information.

Brilliant 👍 thanks Mark

U inspired me to try powerlifting 💪 i will gonna try it. Thnx u for post

Hey Mark, great content as usual.. You truly are the peoples coach, and I really appericiate your work! - A minor question: - Didn't you in a previous bench press program video, mention that you in a 4 week span would drop a set and add a rep each week, instead of dropping a rep and adding a set? kind of linear progression.. or am I totally of the team here.. BR from Denmark.