Add 40 LBS to Your Bench Press (NEXT WORKOUT!)

  • Published: 24 July 2019
  • 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.

    For more videos on how to increase your bench press and the best exercises to build a bigger chest by subscribing to our channel at the link below and turning on your notifications so you never miss a new video when it’s published.

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Comments • 2 371

    ATHLEAN-X™   3 months back

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Guitar Freak
      Guitar Freak  2 months back

      Check out my instagram fitness account! I posted my transformation picture and workouts! @vjanolo_fit

    • StoicCrane
      StoicCrane  3 months back

      Not sure if Jeff reads these but is the leg drive & bar path just for maxing or is it for standard sets?

    • Luis
      Luis  3 months back

      ATHLEAN-X™ man can you do a video talking about how to fix the inbalance muscles?

  • TheSicarius
    TheSicarius  5 hours back

    Watched this 3 times. Added 120 pounds

    • Big daddy Fat sack
      Big daddy Fat sack  4 days back

      This video added 35 pounds to my bench

      • James Fourie
        James Fourie  1 weeks back

        Is there a video about the breathing he's doing????

      • Nasty McJackass
        Nasty McJackass  1 weeks back

        Good fucking god those forearms :O:O:O

        • One Thousand Percent
          One Thousand Percent  1 weeks back

          my boy ufpwerlifter lifting 315 at 150lbs bodyweight check him out!

          • Gabriel Pépin
            Gabriel Pépin  1 weeks back

            Them nasty sweaty arm pits though

            • Hi
              Hi  2 weeks back

              That full range of motion bench press must be pissing off jeff

              • angel garcia
                angel garcia  2 weeks back

                jessie looking a little different

                • Giovanni Italiano
                  Giovanni Italiano  2 weeks back

                  Added 40lbs on my bench.
                  Got stuck

                  • Opsap
                    Opsap  2 weeks back

                    I have a 30 on es3ch side lmao my week I just gained 15 pounds in 2 weeks I'm at 150 now ..just started working out 3 weeks ago ..i get a bad cramp in my left hand when holding on the bar tight ...anything to do to help it?arm day will get cut short when it comes to bell work

                    • 5K.RIDO
                      5K.RIDO  2 weeks back

                      Leg drive and bar path

                      • Xylez
                        Xylez  3 weeks back

                        Beard Guy: I dig my legs under the bench.

                        Me: Ahem correction, Leg not Legs.

                        • Zetsuke4
                          Zetsuke4  3 weeks back


                          • CreateWithin !
                            CreateWithin !  4 weeks back

                            what's the fastest way to lose face / neck fat, is it just dieting?

                            • Jake T
                              Jake T  4 weeks back

                              CreateWithin ! Yes. You can’t directly burn fat in a certain spot on your body, unlike you can build muscle in a certain part. Dieting + weightlifting + cardio will make your body lose fat overall.

                          • Vipox92
                            Vipox92  4 weeks back

                            Bad Mothafucka

                            • Zion Penumbra
                              Zion Penumbra  4 weeks back

                              I feel like I’m doing it wrong I’m trying to follow the leg drive but I think that part I’m messing up on but I’m still trying. My goal is to do at most 5 sets of 12 doing between 20-30 pounds on each side of the bar for now. Always seem to get to 4 sets and arms wanna give out.

                              • Edward B
                                Edward B  1 months back

                                This added 300 pounds to my bench. Thanks bro for the great advice. Now i bench 13,500.

                                • sue aufleger
                                  sue aufleger  1 months back

                                  I used to think this kind of video is just for guys....not at all! I learn so much from all of these heavy lifters! Thanks!

                                  • BlackHat Fit
                                    BlackHat Fit  2 weeks back

                                    @sue aufleger You're welcome

                                  • sue aufleger
                                    sue aufleger  2 weeks back

                                    BlackHat Fit thanks!

                                  • BlackHat Fit
                                    BlackHat Fit  2 weeks back

                                    Well if you have any questions let me know I’ll gladly help :)

                                  • sue aufleger
                                    sue aufleger  2 weeks back

                                    BlackHat Fit I can’t do everything right now, but I’m learning great technique and principles so with time...who knows!

                                  • BlackHat Fit
                                    BlackHat Fit  2 weeks back

                                    Sue, so many women think the same thing its kind of sad. Glad you find that you can do these as well and still get the physique you want :)

                                • Drew Smith
                                  Drew Smith  1 months back

                                  Hi Jeff,
                                  Is the bar path for the Floor Press (barbell) the same as the bar path for the normal bench press (barbell) ?
                                  (I do not have the equipment or access to a gym so I must do floor presses).

                                  P.S great video

                                  • Drew Smith
                                    Drew Smith  1 months back

                                    Hi Jeff,
                                    Is the bar path for the Floor Press (barbell) the same as the bar path for the normal bench press (barbell) ?
                                    (I do not have the equipment or access to a gym so I must do floor presses).

                                    P.S great video

                                    • Martin Škamla
                                      Martin Škamla  1 months back

                                      But but that’s my deadlift 🙄on that bar

                                      • Alex VanDeVoorde
                                        Alex VanDeVoorde  1 months back

                                        Jeff looks like he belongs in Area 51

                                        • Muscular Giraffe
                                          Muscular Giraffe  1 months back

                                          My max is 205

                                          • Main Sequence
                                            Main Sequence  1 months back

                                            That dude has an epic beard.

                                            • Kole Carter
                                              Kole Carter  1 months back

                                              If you can get me 40 more pounds on my bench then sign me up!!! That would put me past my present goal. I hope there is no age limit since I am 57 years old. I would love to add 40 pounds to my raw bench. THat would put me at 625!! WHOOHOO!!

                                              • ej732
                                                ej732  1 months back

                                                This video added 90lbs to my bench. Unreal.

                                                • Aron Kim
                                                  Aron Kim  1 months back

                                                  Camera does not know where to be

                                                  • Rocky Brown ministries
                                                    Rocky Brown ministries  1 months back

                                                    Man that’s great info! I can’t tell you how much I appreciate everything you all do. Understanding the science of how to do things effectively has helped immensely.

                                                    Because of all the things I’m learning here I’ve grown strength and conditioning wise quite considerably over the last several weeks. I can say confidently that because of all the things I’m learning here I’ve added almost 100lbs to my previous dead lift best. All because of learning the science and targeting all the little areas that no one wants to take time to target, the things I didn’t take time to target until I started seeing the science and sometimes just common sense stuff !

                                                    Thank you all!

                                                    • dul22
                                                      dul22  1 months back

                                                      300 like it is warm up...I’m going to look for a chess channel... Why athlean x is killing your motivation 😁

                                                      • Grant Jones
                                                        Grant Jones  1 months back

                                                        This dudes forearms are like my claves

                                                        • jishnu mg
                                                          jishnu mg  2 months back

                                                          I like to see these 2 guys do a wrist wrestling

                                                          • Josh Lloyd
                                                            Josh Lloyd  2 months back

                                                            I’ve always been given the impression that lifting your back of the bench is bad form. Is this a myth?

                                                            • Monsta Motivation
                                                              Monsta Motivation  2 months back

                                                              Definitely gonna try this as my bench sits at 220kgs for 5 reps. With this form I could hit a PR

                                                              • BlackHat Fit
                                                                BlackHat Fit  2 weeks back

                                                                Monsta, so you are hitting a plateau yes? I have some advice if you like.

                                                            • Ace Rodriguez
                                                              Ace Rodriguez  2 months back

                                                              How does this work if you’re doing sets? Looks like these are for max

                                                              • SpiritWolf2K
                                                                SpiritWolf2K  2 months back

                                                                Tip: watch this video multiple times to be infinite strong

                                                                • Evan
                                                                  Evan  2 months back

                                                                  I disappear for a year and Jesse is a monster. What gives?

                                                                  • Kole Carter
                                                                    Kole Carter  2 months back

                                                                    Good video. I will work on leg drive more. Maybe it will get me to my 600 raw before I am 58 years old. Tired of being stuck 15 pounds shy.

                                                                    • Daniel Podesta
                                                                      Daniel Podesta  2 months back

                                                                      Very helpful. Need this for the other big lifts as well

                                                                      • Michael Carnahan
                                                                        Michael Carnahan  2 months back

                                                                        Awesome video, thanks!!

                                                                        • Silviu
                                                                          Silviu  2 months back

                                                                          This is so fucking hard to execute....

                                                                          • David Minor
                                                                            David Minor  2 months back

                                                                            Jeff - thank you for the incredible content you've shared with the fitness community on social media. I have to admit that the bar path concept presented in this video made me do a double-take. I was under the belief that the chest was stronger when allowed to move in a more declined pattern. When I went to apply the bar path guidance, I felt awkward and unnatural. So I decided to use a smith machine that would mimic the bar path with the support of the guide rods to re-train my bench technique. I felt like that helped. Would you advocate that approach? Can you do a video dedicated to bench grip (width, reverse grip), bar path, and how these concepts also apply to dumbbell bench press as well as incline and decline? You could call the video "Everything you need to know about bench press". Massive respect. David

                                                                            • Justin Lopez
                                                                              Justin Lopez  2 months back

                                                                              This guy has a fucking robot leg and I don’t that’s how he added the extra 40lb

                                                                              • vanquish0719
                                                                                vanquish0719  2 months back

                                                                                But if you use the legs to help, how can you better isolate and focus on chest? It's not about weight, it's about muscle gain.
                                                                                Also, this angle will need a spotter all the time, you can only do 1 rep at a time. Most people to 8-15 reps.

                                                                                • d0z3rr
                                                                                  d0z3rr  2 months back

                                                                                  Video is weird. Does this give me more pump after bench press? I don't really care how much I bench, as long as I'm doing it right and get a good pump. Second, this guy arches his back so much, which is odd because one of the videos I watched a while ago said it's "bro science" to do this, so I'm confused why they would feature someone who arches their back during bench that is it bro science or not??

                                                                                  • Mr. Pengy
                                                                                    Mr. Pengy  2 months back

                                                                                    the thing anout leg drive is that you armt using your chest as much

                                                                                    • bakerfly305
                                                                                      bakerfly305  2 months back

                                                                                      Mane has developed new muscle groups on his forearms

                                                                                      • sal G
                                                                                        sal G  2 months back

                                                                                        Thanks for the tips! You guys are beasts! I really appreciate the tip to get a spotter. Gotta drop my pride