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Add 40 LBS to Your Bench Press (NEXT WORKOUT)

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Rating: 4.0; Vote: 1

If you want to increase your bench press by as much as 40 pounds the very next time you perform the exercise, then you will want to watch this video. I-m going to show you how to add up to 40 pounds to your bench in your next workout just by incorporating two commonly misperformed elements of the bench press. For this, I-m bringing in powerlifter and expert KC Mitchell (That 1 Legged Monster) to help showcase exactly what it is that I-m teaching. The first thing that many people overlook, which is costing them a significant amount of weight lifted in the exercise, is the lack of leg drive. The force of the bench press literally starts with the drive of the feet on the floor. More than that however is, the direction of that force. Many people think that the direction you want to push your feet is straight down into the ground. This is incorrect. In order to properly perform your leg drive you need to learn to push your feet away from your head. This will drive your body up the bench if performed the right way. When you understand this concept you see how this ties into the second tip given in this video about proper bar path. We will get to that in a little bit. For now however, the feet will initiate the upward power of the lift and are therefore needed to be positioned properly. You can do this by setting up as you normally would under the bar and then sliding your body down the bench. From here, bend the knees and bring the feet back as far as you can under your body. You will point your toes down into the ground to apply the brakes and anchor your body in place. From here, when you push you want to think about trying to perform a leg extension. The toes should want to extend out as if you were straightening your knee. This will want to drive your body up the bench and slide your head closer to the top of the bench. If you contract your glutes while you do this however you will stay in place and transfer the upward and angled momentum into the bar instead. This is where bar path comes in. Many will incorrectly try and push the bar straight up over their head instead of back toward the rack. This is a mistake. Physics will dictate that a path of efficiency is what we are after when pursuing maximal strength. The most efficient path to press the bar is on an angle rather than steeply opposed to gravity. Drive that bar from the point on your chest back on a straight but angled line back to the rack. The leg drive shown will assist you in getting this right every single time. You also want to be sure that you are sliding your body far enough down the rack to perform the lift or you will have no room to push the bar back without it hitting the pins. This is going to be best accomplished by having a spotter who can help you unrack the weight. It doesn-t matter how little weight you are using, never feel intimidated or self conscious about it. Instead, perfect your form by lifting what you can control in the right way and your strength will increase quickly. If you are looking for a program that will help you not only get stronger in the bench press but in all of your key lifts while building a ripped, athletic body then head to the link below and get the ATHLEAN-X Total Beast program. Use my total body workout program to build strength, muscle and size in just 90 days Gudo: Literally felt a sudden pain in the back of my shoulder because I tried lifting the bar on my own. Stopped training chest immediately because it hurt and kept hurting for 3 days. I could handle the weight while pressing but not taking it off the bar, so now I'm making sure I have a spotter just to take the weight off the rack.
Date: 2022-04-22

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Comments and reviews: 9

Research
Does leg drive help contribute to a larger chest though? If they are doing some of the work. I mean we dont all want to be powerlifters, they are optimizing for lifting the most weight. Is this an optimal way to gain the most mass? I would think INEFFEICIENY would work better for mass gain because it forces your body to do something against its will. this guy is even using a huge back arch which really isnt recommended i thought for normal benching. He just decreaes his range of motion big time making it way easier to lift heavy is all. He is a powerlifter, thoer technique isnt a universally applicable
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Charlie
So, I'm on the fence about my purchase a year ago of a smith cage (recent vids I've watched) BUT I never knew about this -angle- that needs to be taken to do the bench press. Always went straight up & down. The cage guide bars are at an angle to achieve this & I've been fighting it going straight up & hv had some shoulder blade pain. hmmmm thx!
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History
Second time around on Ath-X 1 and 2 (after a long break) and missed this one, been working on glide path and been making a difference, will try to incorporate the push back more with the legs now, great video thanks. failed the end of AX2 first time around because of these factors
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Declan
Went from a 1RM of 455 to barely being able to bench 225 (my body weight) after taking a little over a year off from the gym. You need to bench at least once a week and train accessories (triceps, delts, lats, traps) across 1-2 or even 3 additional days to maintain a big bench
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Redford1967
Holy crap, this was actually very helpful. I got my bench press last week from my uncle who didn-t use it anymore and my best was 165 for 2 and then I paused and got a third rep. That was yesterday and I just did that with ease and just did 190 for 1 rep too
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Remix
I should have listened to the advice at the end. When you do heavy sets (3 reps or less) get somebody to help you unrack the bar. I used to unrack it by myself without problems. Now my right shoulder has problems and I can't bench anymore for at least 3-4 weeks.
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Eric
So, in a nutshell, contort your back and hips to turn a flat bench into a decline bench so you can impress the rest of the gym with how much you can lift. You aren-t adding 40lbs to your bench press, you are changing the movement so it-s easier
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Stephen
I have never been taught these principles. I am trying to get a 300lb bench press and have been stuck at 245. I will try your tips and let you know how it goes. I also like your video on overcoming weak spots in your bench press.
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ShawnP
Hard to unlearn everything. -Self conscious with 205-. Here I am a 220lb man benching 135 with proper technique, soon as I throw on extra 10lbs techniques go out the window and my old shit form comes back. Frustrating
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