How To Increase Your Bench Press - Old School Mass Gain Training

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In this video I cover the the Old School Flat Barbell Bench Press
A movement used by guys like Arnold Schwarzenegger, Sergio Oliva, Franco Columbu, Serge nubret and many more bodybuilding champions! I discuss how you can increase your strength on the bench press and in return build much more muscle mass. I also give you tips on how to implement it into your own training. For the full details make sure to watch the entire video.

[Pantelifts]

My best results in bench come when I train it twice. Once for heavier reps (3-5) and lighter the second time 8-12. Not always flat but incline and close grip as well and that will improve your flat bench too. By adding mass in general on your upper body and training your triceps and shoulders well enough you should be getting stronger. I'm lifetime natural and my best is 315X2 at 205 but usually stay at higher reps and inclines. Good video 👍

[Money_line_Miami]

Free weight over head pressing is another way to increase. Strengthens shoulders and back stabilizers.

[patforpatrick]

Hey man, love the content. Especially the bit on frequency, I’m weak at the bench so I try to train it 2-3 times a weak and the progress is slow but it’s there.

[mateoclaure]

I have grown to love this channel and apply pretty much everything said here. More people in the industry need to see this.

[a.f.s.]

Medium grip has made my chest explode! Try it 💪

[ryans]

Excellent video. You incorporated alot of good ideas and strategies. I too agree and incorporate much of what you spoke about here. Volume, frequency, rep ranges and not always training to failure.

[jasonb]

Would love to see a similar video on squats and deadlifts

[KD-.]

man if u do a old school mass gain vid for legs you'd be contributing so much, keep up the good work bro and thank u very much for everything

[JEDIAL]

*This is a good video.* I train bench twice a week. I do light week followed by the heavy week, biweekly power and mass building routine. I typically train my chest on Tuesday's flat and Saturday's Incline. Before my shoulder injury some years ago, I discovered that one's bench press goes up dramatically if one trains incline! I got to repping 315lbs by repping 225lbs on incline with a 295lb max. I also use the NFL method at the end of the last set. The chest burn is better than cables!

In fact, I stopped doing cables! After the heavy, near max, weight, such as three plates or more, I always drop down to 225lb, *the NFL's magic number for power burnout routine!* Before the shoulder injury many years ago, I did 225lb to absolute failure, 25 reps. Recently, two months ago, my long lingering shoulder injury is completely healed through doing band exercises before bench. Last week, I got 225lbs for 18 reps. In a month or so, I'll be in the 20s.

Anway, after the burnout bench press, I do heavy dumbbells except for the last set, I drop down 40% of my heavy weight that day, which various on energy, *to do slow presses for a 10-second negative.* The light weight is boring at first, but then, that burn slowly creeps in - _Oh my damn!_ The slow 10-count negatives not only gives you an excruciating pump and burn, but the slow negatives also gives you insane power on the bench! Again, I don't do cables anymore! Cables don't transition to power on the bench but slow dummbbels and burnout on bench press does! I do that biweekly! Lastly, I do weighted dips! Weighted dips build insane mass on the whole upper body! This routine does wonders for me in the mass and strength department.

[c.galindo]

Nice info and great explanation. I love it and it really is good to know more about varying how you workout with the bench press

[shadowdemon]

Good stuff. These vids help a lot. Keep ‘em coming 👍

[teknykill]

Pete! Mike Quin had me doing ten rep week and 20 rep week worked great!

[MCJOHNSON]

Just hit 225 for 15 reps today! I want to get my bench to the mid 300's

[jasonturnidge]

You rock 💪🏻I’m gonna have to try the closer grip. I’ve always griped around the ring.

[mastersironmantarmstrong]

Peter I enjoy your channel and this video.

I found it interesting you recommend a closer grip for building the chest over a wider grip.

I am almost 55 and have been training since 1983 and am a former competitive powerlifter.

I use all three grips and think they all work the chest differently.

However I do think although a wider grip may be harder on shoulder health long term it seems to throw the bulk of the work on the pecs.

With a closer bench it seems to distribute more stress to shoulders and triceps.

I know you said the reason for closer because it lengthens the range of motion.

I found this interesting and I know you can't elaborate on everything in a short video but I wondered if you could elaborate more here.

I am not disagreeing just interested in hearing more.

Thank you.

[projectfortitude_est]

Heavy bench presses first workout 6x3-5 reps coupled with weighted push ups for the second workout 5x10-15 reps works a treat. What are your thoughts?

[tripstreks]

Quite insightful and interesting video.

[Codemuscle]

Like always you delivered gold in price of dirt ❤

[waskus]

My PR is just a shy under 400 lb(180kg) for 2 reps. Now that was 9 years ago when I was obsessed with PRs and my goal of hitting 200kg benchpress.
Well I ended up fucking up my shoulder so much that today I still have shoulder issues.
Instead of focusing on just weight in it self, I take my negativs way slower, 3-4 secs.
Yeah my benchpress isnt great anymore. Between 100kg-140kg depending on what my shoulder feels like in periods, but my chest got alot bigger from this kinda training then just focusing on overloading with weight.

[thunderkat]

I have your programs, but I am curious about if you prefer antagonistic over agonistic pairings with higher frequency?