Why is my Bench Press WEAK? 3 Keys for Increasing BP Strength

Рет қаралды 31,548

Күн бұрын

FREE report - 7 Fastest Ways to Increase Your Bench Press
www.criticalbench.com/youtube/
The bench press stands the test of time as one of the trademark BIG 3 compound lifts for measuring overall strength and power. For men since high school, this exercise is a test of manhood. Laying down underneath the bar and with all of your friends watching, do your very best to press 135 lbs, eventually 225 lbs and then on to bigger numbers like 315 lbs and beyond.
In today's video, coach Frank Rich from Team Critical Bench, talks about the 3 keys for increasing your bench press strength. If you are struggling and stuck in a rut with your bench press strength, this video can help you big time (along with the FREE report at the top of this description).
Critical Bench began as a 'Increase Your Bench Press' website. That was the sole purpose of this company when it was established in 1999. Founder Mike Westerdal was just finishing college football and wanted to help other young men like himself increase their bench press strength to become better in sports (like football).
Listen to coach Frank and apply these principles to your training... they will work!
Thank you so much for watching the Critical Bench KZfaq channel. Please be sure to give Frank a big thumbs up, subscribe to our channel for more content like this and please if you have a question, leave it below in the comment section and our team will be glad to help you out!
#benchpress #benchpressstrength #increasebenchpress #bestbenchpresstips #benchmoreweight #waystobenchmore #chestexercises #strengthtraining #powerlifting #upperbodyworkout #musclemass #strongmen #musclebuildingexpert #frankrich #criticalbench

Пікірлер: 153

@Criticalbench 2 жыл бұрын

FREE report - 7 Fastest Ways to Increase Your Bench Press www.criticalbench.com/youtube/

@jonathonfantauzzo2819 2 жыл бұрын

Tall about embarrassing...320lb on hammer press machine for 6 reps, 250lb on smith machine for 10 reps, flat bench dumbell press 80lbs per hand for 10 reps, seated fly machine 200+lb for 12 reps, and....when I lay under that bar I suddenly 185lbs for maybe 4 reps

@misled7847 Жыл бұрын

ME!!!! im using 3.5 plates on machine incline press for 8-9 reps, incline dumbbell 90s, cannot do 225 on barbell for 5. definitely a form issue

@libenhagos9335 Жыл бұрын

that's like me but for squats. My legs are huge and I have crazy leg press strength but my squat is only barely larger than bench even tho I squat 1-2x a week

@snix9159 Жыл бұрын

@@libenhagos9335 probably not used to it

@donaldkasper8346 11 ай бұрын

My gym smith machine bar might be 45 pounds, but it is counterbalanced to zero. Some I think are balanced to 10 pounds. Smith machine for bench is really hard for me as the bar does not come out on a lift so the motion is totally confined and determined.

@ryeann2567 11 ай бұрын

Machines are liars. Bar don't lie.

@Saj14356 Жыл бұрын

Very informative this is exactly what I have been saying in gym but my numbers have gone up and thanks again for some new info.

@ik6258 Жыл бұрын

Really great video, with good tips. Appreciate

@jeffreybabino8161 Жыл бұрын

Hay coach frank excellent video thanks for your time and help 🏋️

@Criticalbench Жыл бұрын

Happy to help!

@Krakaet 2 жыл бұрын

For me it's the mechanics. I feel like once I improved my mechanics, the lift became that much more manageable. Especially working out at home, by myself, it got to be difficult to lift the bar off properly while still maintaining scapular contraction. Once I figured out how to do that, the lifts just became . . well. . . easier.

@Criticalbench 2 жыл бұрын

Technique is a game changer!

@denots42 Жыл бұрын

Middle range is my sticking point I can hit 320+ on the dip machine with the seat belt I can tricep push down the whole stack with a vbar and i can easily incline press 100 pound dumbbells idk if it’s more delt weakness or not because I am engaging proper leg drive my quads will actually be sore after a bench day and I cant seem to break that sticking point at all if I could finally break through it my bench would be over 315 but I’m stuck

@HoodSwami 2 жыл бұрын

I’ve been stuck at like a 165lb bench for so long. I weigh 189 so that’s pretty embarrassing lmao

@cursebr2937 Жыл бұрын

Do floorpress bench, speed bench and pylo box push up. Boosted my bench from 80-100kg. prev I was at a plateau

@vincentnothstine711 Жыл бұрын

I'm in the literal exact situation. Did you end up breaking that plateau? I could use tips

@tactical_ghost199 Жыл бұрын

Dude I’m 120 pounds and I barely bench 65

@jeffreybabino8161 2 жыл бұрын

Hay coach frank great video thanks

@Criticalbench 2 жыл бұрын

Thanks for the positive feedback and for supporting the channel!

@romanrubaj2109 3 ай бұрын

Great video.

@Criticalbench 3 ай бұрын

Glad you enjoyed it

@robert2730 2 жыл бұрын

Very nice video

@Criticalbench 2 жыл бұрын

Thank you for watching!

@lifestealjr7817 Жыл бұрын

I've been so angry and embarrassed about my bench press, I can barely push the bar alone sometimes and it doesn't seem to be progressing. I'm going to try these tips out and see how it turns out

@Moccalocca100 Жыл бұрын

How did it turn out

@EbayvideosR Жыл бұрын

I can only do 10 kgs each side with the bar. It’s absolutely embarrassing. I saw a woman bench 20kgs each side

@Criticalbench Жыл бұрын

Everyone starts somewhere👍

@RICHFRVR Жыл бұрын

I feel like I have a technique issue especially since my other lifts mogg my bench. My max is 205 but my dead is over 450. I also feel like when I do higher percentages of my max I lose tightness especially since I train at home alone. Im going to reduce my percentages and completely avoid failure and focus on effiencency and see what happens.

@Criticalbench Жыл бұрын

I think that's a good idea. 💪

@AdamScottfit 2 жыл бұрын

Great video. As you said, people don't train for strength and expect to get strong!

@Criticalbench 2 жыл бұрын

Absolutely!

@robbyrob8349 2 жыл бұрын

@@Criticalbench I'm struggling with 270 bench press. I can get the bar down but, only can it back get it up 1/4 of the way.

@yannickdegoede7637 Жыл бұрын

Started working out like 13 months ago just reached my goal of benching 225 never got that happy about lifting a bar

@Criticalbench Жыл бұрын

That bar doesn't just hold weight, it holds time, energy, and determination 💪

@kevinfitts9252 23 сағат бұрын

Where you at now?

@wavetime3651 Жыл бұрын

Any thoughts on 531 program? Or is there any type of program you recommend for the Bench?

@Makunouchi_Ippo656 Жыл бұрын

my bench press is weak from the very start after like 2 months i was able to bench 30 kg . Now it's 5 months i am at 50kg for 2 reps. my goal is 60 kg within 2 months

@AbdulBasit-rx8zc Жыл бұрын

Same started at 15kg now at 20 after 2 months

@donaldkasper8346 11 ай бұрын

Creatine. Gives you sustained energy drive. Not helping you lift more, just more drive on what you can lift and you are much less likely to get stuck on a lift.

@65vwbug87 Жыл бұрын

On the real, doing push ups really helped my bench in weight.

@ColdSun87 Жыл бұрын

Pushups will definitely help you push out more reps with a heavier weight, which in turn will make you stronger. Pushups are great for stamina.

@natepolidoro4565 Жыл бұрын

My tricep lockout at the top is perfectly fine. The explosion off the chest is the thing that gives me trouble.

@Criticalbench Жыл бұрын

Pause reps would do you 💪

@PercivalFromWales 5 ай бұрын

"No growth comes out of anything that's easy." Oh, well said, Sir!

@Debrezzy Жыл бұрын

For me it’s weird, I can dumbbell bench press 75 lbs but I struggle with 180-185 bench press. I can do 135 for more than 10+ reps easily, I can do 155 for about 5 reps for 5 sets on a good day but it can be a struggle sometimes to get 5 reps in. I’ve been going to the gym for a while now but I never had access to barbell bench for most of it so I always used dumbbells. I feel like most of my issues come from my form because I definitely feel like I can push the weight up but starting and going down is where I mess up. I sometimes feel it in my left shoulder.

@Criticalbench Жыл бұрын

Thanks for sharing!

@donaldkasper8346 11 ай бұрын

First you can determine your 1 rep max with all kinds of Google calculators, but it works out to your max wt with 10 reps plus 50 pounds. This is accurate to 1 rep. From that, you lost 2 reps per 10 pounds. So your 1 rep max stands at 185 or slightly less. 10 at 135. 8 at 145. 6 at 155. 4 at 165. 2 at 175. You just hit zero, your max here is 175. So when you get to 10 at 145, you can do 1 or 2 at 185. You are at that rep roundoff where you might be at 180, now. This happens to be also my performance now.

@matthewsimmons2376 Жыл бұрын

My max i have ever done is 100kg for 2 and benched only for the second time other day since February so hoping to shoot my bench back up but my thumb stills odd since having come back from a broken thumb.

@Criticalbench Жыл бұрын

Just keep working at it, consistency is key! You got it 💪

@jaideng2786 Жыл бұрын

I'm here because I'm switching from PF to 24Hour Fitness and I got humbled on the weights quick.

@sirheinzbeenz3477 Жыл бұрын

I got 2×20kg (40kg) plates today and tried to bench it.... and failed.

@donatozordani 2 жыл бұрын

Whenever I’m benching near max or my max, I always get a sharp pain in my hip. I’m only 20 and never injured it. What can I do to keep this from happening?

@dababy6170 Жыл бұрын

Belt

@jeffreybabino8161 Жыл бұрын

Hay coach frank how often should I use single rep sets great video thanks

@Criticalbench Жыл бұрын

Id fix it into your routine maybe once every month or two

@torsch69 6 ай бұрын

I assume this is the same for all lifts, i.e. dead lifts, squats etc?

@jeffreybabino8161 2 жыл бұрын

Can I use this for the squat and deadlift also thanks

@Criticalbench 2 жыл бұрын

Yes!!!

@sahilsingla9572 2 жыл бұрын

I have proper form of bench press and always go for my max but still my bench press is not increasing pls suggest me what should I do ?

@Criticalbench 2 жыл бұрын

Technique is one aspect. Training methodology (programming) and frequency are key. The best bench pressers bench and train the accessory muscles 3x/week. Follow a good raw strength bench program. Start with Jim Wendler’s 5/3/1 program/book.

@capablefan0870 Жыл бұрын

Been doing 4-6 rep range and testing my 1rm max for 2 months and no improvement😢

@Criticalbench Жыл бұрын

Then you're not doing the right exercises or you're not going till failure. Make sure your'e building up all aspects of the chest upper, middle, and lower.

@Etriant Жыл бұрын

I've been stuck on 125 lbs for the last 3 weeks and I can't seem to even do another rep. I'm going to see if this helps any

@Criticalbench Жыл бұрын

Make sure your form is 👌🏻. Grounding your feet to the floor is one of the most overlooked tips.

@ivanraysevy3294 Жыл бұрын

I put 110lbs of growth in a year and a half, and now I'm stuck at 315bp off my one rep max, but it's been hit and miss. I got it four times altogether, but every few times I fail.

@Criticalbench Жыл бұрын

Keep pushing for more! 💪

@donaldkasper8346 11 ай бұрын

You have strong days and weak days. I see it on a 3 day cycle, from benching every day. Which is why the common statement to bench 2 or 3 times a week probably comes up, but you can bench at 80% of your max every day.

@donaldkasper8346 2 ай бұрын

I virtually never have a problem finishing a lift. Just at the chest is the only problem.

@BusterBossJR 2 жыл бұрын

I don't feel like my rep range matters for me specifically cus my bench is just horrible. I've been benching for about 6 months and still haven't passed 90lbs while all my other lifts are going up. I genuinely don't understand what about the bench isn't going well for me since my strength everywhere else is increasing and even in my chest flyes. It's just the bench that's not increasing. I've even tried changing rep range from 8-12 to 3-6 and while my weight went up a bit it quickly plateaued again. If you know why this is then please help but yeah idk.

@Criticalbench 2 жыл бұрын

Sounds like a technique issue. Check out out the Pillars of Bench Press by Chad Wesley Smith of Juggernaut Training Systems. Also look up Elite Fitness Training Systems with Dave Tate for technique tips. I would also follow a program like 5/3/1 by Jim Wendler.

@BusterBossJR 2 жыл бұрын

@@Criticalbench Yeah it probably has something to do with technique. It's just that there are so many beginners with bad technique that can still easily do more than 90lbs so it seems weird if my technique is so bad that it makes me stuck on a weight most people pass within their first months of benching. Also isn't doing a bench-focused program gonna slow down my progress in all my other exercises? Considering I'm still kinda in that newbie phase I'm not sure if doing a program focused on a specific exercise is good for me

@BibbyBoy Жыл бұрын

@@BusterBossJR yo did you ever find a solution? I’m currently stuck at the same weight

@BusterBossJR Жыл бұрын

@@BibbyBoy I've still not been able to pass 95lbs for 5 or so reps. I contacted a coach and he thinks the problem was my programming. So he put me on one of his programs that has a much slower progression method. Now I'm supposed to lower my weight by around 10kg and start doing 8 reps then the next workout 9, then 10 and then add weight. Instead of adding weight right when I reached the top of the rep range like I did last time. Try that out yourself. Don't be afraid to lower the weight and go for slow but steady progression.

@cruzthespicy1266 10 ай бұрын

@@BusterBossJRWhat about now bro. Whats ur pr max now. If it did increase. Give me the details to ur bench press

@lmao580 Жыл бұрын

15. My max bench has been at 135 and it hasn’t increased since November/October

@Criticalbench Жыл бұрын

Keep grinding 💪

@G1dr4 Ай бұрын

I weighed 160kg 15 months ago, and I was very weak physically. Could barely bench 35kg, deadlift 60kg, squats were challenge on its own without barbell hahaha... Now I am at 102kg, very slowly cutting to 95kg to lose belly fat but 3 months ago I was doing 95kg bench for 6 reps x3-4 (110kg 1 rep max) but now I am doing 85kg bench for reps and i can barely do 100kg bench for 1 rep max... while everything else is improving... like I can deadlift 180kg or 170kg for reps, 130kg squat for reps, 6 pull ups from 0 my whole life.. just my bench out of all exercises is decreasing and i am sure its not anything from video above as I hired coach to help me so we take extra care especially on all compound exercises. I'd say its because I lost weight but idk why only bench, and I am pretty sure I didnt lose muscle because, even though i am in deficit i eat over 180-200g protein a day and creatine on top of that.

@Criticalbench Ай бұрын

Could it just be a mental block? the brain can do some crazy things

@R3TROSKULL 23 күн бұрын

While i was cutting weight from 217ibs to 180ibs my bench actually went up i was only in a 200 cal deficit tho

@gitarman666 Ай бұрын

Just can’t get to 2 plates 200 is hard but goes up But yeah your right at my rep weight I don’t lock out and I stopped touching my chest since a shoulder injury in my 50s (supraspinatus full cuff tear, never had surgery) I’m 62 now, 152 lbs 5,8” I was at 245 when I injured myself and now I focus on form so no more shoulder joint pain just the expected anterior delt doms I tried today to push up past that bench rest height, it’s a bitch

@Criticalbench Ай бұрын

You need to make sure your form is perfect, something that can easily add #'s to your bench is good mechanics and leg drive

@ColdSun87 Жыл бұрын

Great video! I have a question... So I have great strength for 1-5 rep lifts, no issues at all with strength... However, I have issues with getting over 6 reps with heavier weight. What can I do to start getting more reps with heavier weight? I like the 8-10 rep range on bench. I can only get 225 for 8/9ish but I can max 315 🤷‍♂️

@Criticalbench Жыл бұрын

A person with a max bench press of 315, the 8-10 rep range with 225 for 3 sets sounds average. Unless you're saying you can only get 8/9 reps and that it 🤔 then id say thats weird. I'd train for what you want to achieve. Stay away from maxing higher weights and fatiguing the muscle early, instead jump into repping out 225 after a good chest/shoulder warmup.

@BlazingNChilling7s 8 ай бұрын

You need to bench 225 for 12 reps to be able to get 315 for 1 rep. Stop exaggerating your lifts bro.

@ColdSun87 8 ай бұрын

@BlazingNChilling7s Like I said, at the time I could max 315 and only get 225 for 8-10 reps. Now I'm maxing 365 and can get 225 for 18-19ish. Things have changed since then 🤘 Of course, I have up'd my test, added NPP and calories 😉

@ColdSun87 8 ай бұрын

@@BlazingNChilling7s *

@David-R. 7 ай бұрын

I wonder why you never mentioned diet. Enough protein. Most people don't get enough protein and I'm one of those people. I just realized that today because of my weak-ass bench press. I went on a carnivore diet but I'm eating maybe 3rd of what I'm supposed to be eating. One steak a day and then some fruit at night. That ain't shit!! Great results with my overall health and weight and healing which I'm very grateful for, but my bench is shit now because of under-eating.

@relaxedberserker4156 Жыл бұрын

So I’ve been working out consistently 5-6 days a week for the past 8 months with me doing a chest workout about 3 days a week for the past 3 months. My flat bench is not improving I’ve been on a 185 max for the past 6 months. But every other angle is improving to the point the incline and decline bench are stronger. how can I fix this?

@Criticalbench Жыл бұрын

3 days a week for chest seems like a lot, you might not be giving yourself enough time to recover in-between sessions.

@relaxedberserker4156 Жыл бұрын

@@Criticalbench I don’t feel sore though the day after

@paulchristie3306 5 ай бұрын

Do bench twice a week (Mon & Fri). 1st day do 5 sets of 3 reps @85% of your max. 2nd day do 4 sets of 8 @70% of max. Try to increase your bodyweight.

@Dachamp2001 Жыл бұрын

What's crazy about it I was up to 235lbs max on Smith. To a free weight flat bench I barely getting 135lbs in full reps smh

@Criticalbench Жыл бұрын

Smith machine is a cheat code, has its benefits but I usually save it for the end of my workout when I'm fatigued. I think dumbbell would translate to flat bench a little better.

@jamesmoo3288 14 күн бұрын

Can someone help? I weigh roughly 145 and I'm stuck at 155 lb. I don't know what to do.

@Criticalbench 12 күн бұрын

Eat, eat, eat, more protein more weight

@renejerezano3760 2 жыл бұрын

Comment before the video: all my other muscles I see progress all in all, strength, cut, size, etc… But my bench press is a brick wall…why?

@Criticalbench 2 жыл бұрын

Bench press requires a bunch of bench variations, high volume, perfect technique, etc. Train bench 3x/week. Check out juggernaut training systems Bench technique videos.

@joshee6385 Жыл бұрын

Could also be genetic. I've got skinny wrists and long wingspan. Rest of my family have weak benches. As long as your total is going up then its good

@Duskdel 3 ай бұрын

I’m a woman and I’ve been stuck at 75 for awhile now :(( But i do 6-8 reps 😭

@Mike-qe1ds 2 жыл бұрын

Thanks please send 7 ways to increase b.p.

@Criticalbench 2 жыл бұрын

Sure! Here you go: FREE report - 7 Fastest Ways to Increase Your Bench Press www.criticalbench.com/youtube/

@jeffreybabino8161 2 жыл бұрын

My bench is not ware I want it to be would like to see a bench press of at least body weight

@Criticalbench 2 жыл бұрын

Use these tips to help your bench. Look up our other bench press videos too. Keep us posted!

@jeffreybabino8161 2 жыл бұрын

Ok thanks for your time and help 🏋️

@therandomguy90s 11 ай бұрын

dang so I've been benching with 100% range

@65vwbug87 Жыл бұрын

Bro I bench 350! minus 200 :)

@Khushpreet570 Жыл бұрын

I'm do 40 Kgs max 3 raps

@not-a-daiyouth Жыл бұрын

Why I can't Bench Heavy Like i can't Bench 65×4 but I can do 55kg for 12

@Criticalbench Жыл бұрын

🧐??

@not-a-daiyouth Жыл бұрын

@@Criticalbench I cannot Bench On High Intensity like 90% or 80% If I bench 55kg i can easily complete 12 reps But when I go heavy and try to train. For strength i cannot do 65kg for even 4

@cipts Жыл бұрын

ive been stuck 65 lbs. :(

@Criticalbench Жыл бұрын

Keep working, try some of our free videos own building chest strength.

@shanedoyle8870 Жыл бұрын

My bench is so so so embarrassing bad I weigh 214lbs and I struggle to bench 120lbs 😂 it's actually sad

@pry2411 8 ай бұрын

I can deadlift 315 Squat 240 Bench 155 I can only do aboit 2 exercises tho before my chest just gives out and i lose all my strength. My chest gets fatigued so easily and it makes it difficult to work it as hard as id like to

@BeStill-zy5ye Жыл бұрын

305 is my best. Embarrassing at 220 bodyweight.

@Criticalbench Жыл бұрын

No worries - you'll get better at it.

@heather7897 2 жыл бұрын

I’m trying to press more. Being a girl sucks

@Criticalbench 2 жыл бұрын

Girls can press a lot of weight. It’s all about the right training and putting in hard work. Check out world record holder Jen Thompson. She can bench 315 pounds at a body weight of 132. Keep working at it and keep us posted.

@Ron-ug6en Жыл бұрын

Bro i can only life two 10 kg plates bro 😔

@Criticalbench Жыл бұрын

We all start in the place 👍

@Ron-ug6en Жыл бұрын

@@Criticalbench people always blame me u cant life weight ur upper body is week but i press the 255kg in my leg press squat 😕 is it normal sir ?

@Criticalbench Жыл бұрын

Leg press is not a good indicator of strength. Strength comes from consistent intense exercise over time. Keep working 💪

@joshee6385 2 жыл бұрын

Is 115kg good at 80kg?

@Criticalbench 2 жыл бұрын

That’s a good ratio. You’re almost at 1.5 times your body weight. Very strong/elite is 2x/bodyweight.

@joshee6385 2 жыл бұрын

@@Criticalbench thanks. I've always had a weak bench. My squat on the other hand is 180 at 80 and my deadlift 210 at 75

@ruskituski6996 Жыл бұрын

@@joshee6385 "weak" U BENCH 115KG 💀💀

@joshee6385 Жыл бұрын

@@ruskituski6996 it is weak

@ruskituski6996 Жыл бұрын

@@joshee6385 its like saying a 25cm dick is short

@SajidShaikh-kn9dd Жыл бұрын

I'm like 75kg and my ass can't bench 52kg

@Fightinc Жыл бұрын

its ok bro you can improve it relax 💀

@SajidShaikh-kn9dd Жыл бұрын

@@Fightinc it's like frustrating fam, my short frds be benching their BW like it's nothing

@Fightinc Жыл бұрын

@@SajidShaikh-kn9dd ik Bro Just Focuse On improving theres no problem starting small

@jeffreybabino1411 Жыл бұрын

Do your fives 🏋️

@Herrgabby Жыл бұрын

My bench has totally stopped progressing at an 85kg max lift. i will try out different technics, and come back in 3-4 months and say how it is going

@Criticalbench Жыл бұрын

Make sure your form is rock solid, don't forget to drive through the legs 👍

@Herrgabby Жыл бұрын

@@Criticalbench will do!

@natepolidoro4565 Жыл бұрын

I'm in the exact same situation.

@Herrgabby Жыл бұрын

You will get there! i have just gotten a small shoulder injury (most likely from overtraining) so I'll be taking it easy for the next weeks to come

@bigclint5622 Жыл бұрын

how'd it go