If You Haven't Bench Pressed 400lbs, Watch This

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0:00 BIG PICTURE
1:03 4 Pillars
2:49 TECHNIQUE
4:13 Paradox of Choice
5:30 DO. THE. SAME. THING.
6:28 Benchin' Ain't That Techincal (fight me)
9:07 Basic Technical Checklist
12:27 Who Has the Biggest Benches
17:13 PROGRAMMING
17:53 Know Your Types of Programs
22:35 Warning Against High Frequency Benchin'
24:50 My Suggestion...
24:45 Frequency Recommendation
27:05 Movement Substitutions
29:40 Linear and Wave Progressions
31:30 Double Progression
33:02 Program Examples
37:06 Rubber Band Analogy
38:08 RPEs and Ranges for Accessory
40:22 2x per week the SIMPLE Way

[AlexanderBromley]

BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇

Bromley Merch from Barbell Apparel only available HERE! 👇👇👇

[eucharistenjoyer]

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

[vootman]

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!!

[markwilliams]

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

[lordremo]

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.

[RichardWelsbyDrums]

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

[tonyg]

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.

[Wayfrer]

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

[DCJayhawk]

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.

[ChalkandIron]

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.

[andrewmatthews-mitchell]

My guy is just dropping pure knowledge with no bs 💯

[derekzane]

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

[rinos]

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

[otaraforever]

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.

[rodgerbroome]

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.

[seanuio]

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.

[MitchDDad]

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 😂

[roselelouch]

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.

[BeastnHarlotDFO]

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

[briandrater]

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