zakruti.com » Sport, fitness, workout » Jeremy Ethier

How To Get A Stronger Bench Press (3 Proven Methods You Need To Start Using)

video description

Rating: 4.0; Vote: 1

Ill share with you what those methods are and how you can properly use them to increase bench press strength fast. Ill also cover important bench press accessory lifts you need to know to get a stronger bench! The first and most crucial tip to a stronger bench press is simply to bench more frequently. Which is likely due to the superior skill acquisition and motor learning that you experience by benching more frequently. So, you can best do this by splitting up your weekly barbell bench press sets into multiple sessions. And you can also gradually increase your benching volume from where its at right now. And as for how many sets to aim for, build up for roughly 5-9 sets per week, and increase it further to 10-15 weekly sets if your body is still recovering well and youd like to really focus on maximizing your bench press strength. Next, when it comes to how to increase bench press faster is to mix up your rep range with something called daily undulating periodization. Pick 3 different set/rep schemes for each day. One that focuses on hypertrophy by using moderate weight and a moderate rep range (3 sets of 8 reps, 75% 1RM, one that focuses on power by using lighter weight and lower reps performed explosively off the chest (4 sets of 3 reps, 70% 1RM, and then one that focuses on strength by using heavy weight and a lower rep range (5 sets of 3 reps, 85% 1RM. Throw these into your bench days with the hypertrophy day (H) first, the power day (P) in the middle, and the strength day (S) last, since this specific HPS order leads to significantly greater strength gains when compared to other orders, since the power day in the middle allows for sufficient recovery between your more straining hypertrophy and strength days. The last thing is to add in the right bench press accessory lifts into your workouts. Choose exercises that help strengthen the specific weak points of your bench press. So if you seem to be the weakest and fail the most right off the chest, then you can perform the paused bench press. But if you tend to fail midway through your rep or during your lockout, the limiting factor is likely your lockout strength from your triceps. And a great accessory lift is the floor press. Some other great options as well include the close grip bench press as well as triceps extension movements such as dumbbell extensions or skull crushers for example. To apply all of this information into your routine to get a stronger bench press: Step 1: Instead of benching just 1x/week, increase your benching frequency to anywhere between 2-4 times per week depending on your schedule, as this can boost your strength gains by an additional 28% per extra bench day. Step 2: Gradually increase your volume from less than 5 sets of bench per week to roughly 10-15 sets of bench per week, as this can boost your strength gains by an additional 20%. Step 3: Mix up your rep ranges during each of your bench days by using the HPS protocol I previously went through, which has the potential to double the strength gains you experience. Step 4: Throw in the right accessory movements into your workouts based on where your weak points are in your bench press. This would likely provide another substantial boost (10-20%) in your rate of strength gains. And when all of these steps are correctly applied, theoretically instead of gaining lets say 10lbs on your bench press after a few months, youd be able to potentially increase bench press strength by more than double that (+21. 7lbs) given all of the little boosts each of these steps provide. And for a step-by-step program that builds these protocols and exercises into your weekly plan for you and shows how to properly progress them overtime such that you can break through plateaus and pack on size and strength in the most effective way possible then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: Video Clips From: NFL Network, Pain and Gain, Avatar : soundcloud. com/lakeyinspired BENCH PRESS VOLUME REP RANGE HPS ORDER
Date: 2022-01-03

← The TRUTH About Why Youre Not Losing Fat (ONE SCIENCE-BASED FIX)

The BEST 10 Minute Ab Workout For Six Pack Abs (HIT EACH AREA) →

Related videos

9 Walking Tips to Lose Belly Fat Faster

• Gravity Transformation - Fat Loss Experts

How I Blew Up My Shoulders (Do These 7 Things)

• Jeff Nippard

It's Tough, But It Gets You Abs In 60 Days

• Jeremy Ethier

Science-Backed Peptides: More Muscle, Dream-Level Sleep, Laser Focus

• Ryan Humiston

This Diet Plan Is Getting Men Over 40 Jacked!

• Muscle Monsters

I Tested 3 Muscle Building Diets, Only 1 Was Worth It

• Jeremy Ethier

Comments and reviews: 10

the
I don't recommend all of this I'm part of the four plate club and I definitely didn't do it by doing bench three to four times a week that's an easy way to injure yourself tendons Tiana pectoral muscle and now you're out of the gym for 4 to 6 months don't rush your bench two times a week one time going and heavy lots of mid reps h12 you will get there be patient being injured is not cool videos like this are not cool
reply

Nazf
First month and a half in from weight lifting. My bench is still weak, i can only bench about 17. 5kg (38. 5 lbs. Currently its Nov 14. By the end of the year, i want to get my bench to at least 60lbs (28kg.
Edit: DECEMBER 20. I can bench 27. 5 for 8 reps. I havent tried 1RPM but im sure its 30kg. Next, i want to bench 40kg by my birthday which is on February lol.
reply

nikiichan
I am trying to understand this along with the strength endurance continuum. The power focused one is not considered endurance like on the strength endurance continuum because its not high rep normal speed lift but explosive lifts even though it is the lowest % of the 1RM. Right!
reply

barryb
If you have under developed chest (and triceps are strong) or you just want to focus chest you can also bench halfway as you use your chest for the first half. Lots of bodybuilders do this as their triceps are big enough and they want to isolate their chest as much as possible.
reply

Spencer
There seems to be a lot of misinformation out there with lifting and I just have to say this was probably the best video Ive ever seen from the editing and use of visuals to the citing of sources and use of credible information. Great video earned a subscription
reply

Patrick
I found that the more I can bench, the easier it is for me to increase my dumbbell press weight. I used to max at 10-12 reps of 65 pounds on a flat bench. after incorporating bench presses, I'm now easily pushing 75 and getting stronger every week.
reply

PurpleNightmare52
No elite benchers bench more than two days a week. The suggestion of benching 4 days a week is a little ridiculous. If youre able to do this without overtraining, youre training with zero intensity in each workout.
reply

Jeremy
What other exercises do you struggle with the most in terms of strength improvements? Comment below and Ill make videos similar to this one for those exercises! Hope you enjoyed this one!
reply

abhisinthe
Have there been studies to see if a similar approach to all aspects would work?
i. e. 3x a week full body - 6 lifts: squat, bench, pull ups, military press, deadlift, rows
reply

Leo
I benched 225lbs when my body weight was 205lbs before corona, two years later I went back to the gym and Im only benching 115lbs and I weigh 170lbs now. Im trying to hit 205lbs soon
reply

Add a review, comment