How to Increase Your Bench Press (FASTEST WAY!)

  • Published: 15 August 2019
  • The bench press is one of the most popular chest and strength exercises performed. While many would like to continue to increase their bench press they find it difficult to break through plateaus that can stagnate their strength on the lift. In this video, KC Mitchell joins me to show you three more bench press accessory exercises that will assist you in increasing your traditional bench press totals as fast as possible.

    The key behind the success of these lifts is that it takes you away from doing the straight bench press. Contrary to what some believe, the most successful bench pressers in the world almost all spend more time doing lifts other than the bench press in a given training block. For instance, while the bench press, done traditionally, will be done once a week…the variations of the bench and the other accessory movements to the bench will be done far more frequently.

    Last year, KC came by the gym and discussed three of his favorite accessory lifts for the bench. These were the lean back pulldown, barbell floor press and the seated shoulder press. Each of these lifts was performed with a different purpose in mind. They all had in common the fact that they were able to positively impact the bench by strengthening a different portion of the lift.

    This time around, we were back in the gym and wanted to show a few more variations that could improve your bench press gains. The first is the pause bench. Due to the fact that each rep is going to be paused and held in the bottom of the rep, the time under tension will obviously increase but more importantly, the momentum of the rep will be removed. The stretch shortening cycle will be taken out of the equation and pure strength and leg drive will be responsible for moving the weight off the chest.

    This is great for those that still struggle to feel the contribution of leg drive to their bench press that was talked about in the last video we did on the exercise.

    Next, we address a variation of the floor press. This time instead of doing it with a barbell we use dumbbells. Not only are they easier to set up with in a crowded gym but they provide the additional stability benefits that are inherent to using dumbbells and help to groove the elbows and wrists into their proper position on the rep. The limited adduction that occurs with a fixed barbell is also something that is able to be overcome by splitting the load into two hands which can help those that fail to feel the contraction in their chest to finally feel it.

    Finally, the static incline dumbbell presses are an amazing variation that will have high carry over to the bench press. Not only are you learning to develop isometric strength that will compliment your concentric strength on the lift but you are having to learn how to tap into a deeper well of concentric strength because of the fatigued state that you will find yourself in after the isometric contraction. These are tough but very helpful and will certainly carry over to the pause bench discussed earlier as well.

    The use of accessory lifts in training cannot be understated. Too often, people continue to bang away at the lift they are trying to get stronger on failing to realize how likely it is that they will not see significant strength gains (or at least fast ones) by continuing to do that. Instead, by instituting bench press variations, they are providing a unique stimulus for their muscles that tends to provide a stimulus for better neural connection and ultimately performance on the traditional lift when you go back to it.

    If you’re looking for a program that builds these accessory bench press movements right into the plan exactly when you should do them for best gains, be sure to head to the link below and check out the TOTAL BEAXST program from ATHLEAN-X.

    For more videos on how to increase your bench press and a complete bench press tutorial, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published.

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Comments • 1 630

    ATHLEAN-X™   2 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…

    • Iabbas Khan
      Iabbas Khan  2 months back

      I wont chin up what should I do

  • Bashar al-Assad
    Bashar al-Assad  20 hours back

    7:20 you vs the guy she told you not to worry about

    • Joe Petraglia
      Joe Petraglia  2 days back

      I’ve been stuck at the same weight for my bench for so long but 2 weeks after implicating the tips from this video and I was finally able to go up to the next set of weights !

      • Rich Dollars
        Rich Dollars  2 days back

        I cringe on clicking one of his video some time informative but way too too long

        • Calum William Hay
          Calum William Hay  3 days back

          Im too skinny to do a pause bench. People will just try to rescue me :)

          • Josh B
            Josh B  5 days back

            I started out going for as much weight as possible, but as I've gone along I've found value in variation.

            • Riley Beck
              Riley Beck  5 days back

              Im pretty sure jeff cant bench 250

              • Welco
                Welco  5 days back

                Jeff tries to bully Jesse, cause he is a little man

                • Loko_Tako
                  Loko_Tako  6 days back

                  No joke, been doing these more often than the bench, I've increase from 150 to 180. Yeah, it's not a lot for some. But for me is a new feat. Thanks coach Cavalier.

                  • Grailsarvas
                    Grailsarvas  1 weeks back

                    Chest has always been a struggle for me. I enjoy the work outs but I can never seem to advance in weight like I can with legs, back, shoulders and arms. While my other muscles seem to grow and develop faster my chest always lags behind. With that being said I have never heard of this leg drive before. I've always been under the impression that to do a bench and to work the chest you have to just use your chest. What's with this leg drive and why is it something that one should do while benching?

                    • Parker Brown
                      Parker Brown  2 weeks back

                      Oh yeah! My gym doesn't always have an empty bench but there's always a spot on the floor. No excuses baby! 🔥 💪

                      • ColumbineLegend 420
                        ColumbineLegend 420  2 weeks back

                        The best tip for increasing bench is doing it consistently, so bench 2-3 times a week.
                        It's all about learning the technique and keeping the tightness in your chest which helps the most with getting the bar off your chest in the first place.

                        I threw 10kg on my max bench within 2 weeks. 105kg/235lbs to 115kg/255lbs and I'll be attempting 120kg/275lbs tomorrow.

                        So bench on chest day, arm day (close grip) and reward yourself with bench press when you're done with leg day.

                        • Russell K
                          Russell K  2 weeks back

                          Do you mix these exercises with the bench press, or seperate it?

                          • MDU NTR
                            MDU NTR  2 weeks back

                            Great video,I learn so much from watching your videos...

                            • Giovanni Italiano
                              Giovanni Italiano  2 weeks back

                              I try 135 pause bench never done that

                              • Big D
                                Big D  2 weeks back

                                I'm 69 yrs old and bench 10 sets of 10 reps = 100 reps of 125 lbs but Jeffs vids are going to take me to a new level .

                                • VXCurse - Destiny and Others!

                                  I’m starting to bench but I can never push without the bar being super imbalanced. How do I push the bar straighter?

                                  • Amir Moss
                                    Amir Moss  3 weeks back

                                    That's why Casey is so strong, he's a fuckin cyborg...🤔 I now what I must do...

                                    • ShinVega
                                      ShinVega  3 weeks back

                                      Shouldn’t the Humerus be slightly more adducted to help target those Pectoralis? Maybe it’s just the camera angle.

                                      Great Exercise!!

                                      • Wolfgang Vallick
                                        Wolfgang Vallick  4 weeks back

                                        Why does Jeff's head look green screened onto his neck when hes talking inbetween the instructions?

                                        • 45 Auto
                                          45 Auto  4 weeks back

                                          He says he can get up to 120 to 130 each arm! Damn and I thought I was doing good with 50 on each arm.

                                          • Code Talk
                                            Code Talk  4 weeks back

                                            i'm tired of jeff picking on jesse

                                            • jason范
                                              jason范  4 weeks back


                                              • Justin Dossey
                                                Justin Dossey  1 months back

                                                Anyone else watching KCs tendons in his right forearm? dude, you can fit a whole finger inside there. at first i thought it was maybe another injury he had gotten but then i saw it more straight on and the dude is just fucking insane, thats all. lmao.

                                                • Brad Burchnell
                                                  Brad Burchnell  1 months back

                                                  Do you need to talk so loud ? One of the reasons I’ve unsubscribed

                                                  • Pablo Mendez
                                                    Pablo Mendez  1 months back

                                                    Jeff could you please discuss leverage arm in the bench press, thanks!

                                                    • Haider Khan
                                                      Haider Khan  1 months back

                                                      Hay bro what is better for beginners to lift heavy wait less sets or less wait and more sets

                                                      • Claude Sledge
                                                        Claude Sledge  1 months back

                                                        ATHLEAN-X...watching you and your guests makes me want to give up trucking and get physically fit.You are very motivating,HHHHOOOAAHHHH!!!

                                                        • Danny G
                                                          Danny G  1 months back

                                                          Set up better, bench frequently and learn programming. Plenty of ppl have gotten to 405+ bench without any other exercises. I would say rows, pullups, facepulls and some over head pressing for shoulder health has a universal carry over to everyone. My arm span is 6'6" and I benched 405 at 22. I could of done this a lot sooner with more knowledge. More you learn the more leverage you have to get to your goal. I was stuck at 240 for 4 years until I dived into programming books. More volume isnt always better and frequency is key till you hit 405+ and your CNS gets to fatigued to catch up and tendons. Try benching 2 sets every other day adding 5 pounds every workout. When you plateau chop 10% off and add another set. Don't be greedy and add dips, ohp, chest fly's, tri work, etc it will only fatigue the main movers for bench the next workout. Add that stuff when you see a glaring weakness and actually need it.

                                                          • Jon TenBroeck
                                                            Jon TenBroeck  1 months back

                                                            Sir:recovery from shoulder surgical procedures and grip work would be good things to discuss.

                                                            • Соломон Человечный


                                                              • FRESH LURKS
                                                                FRESH LURKS  1 months back

                                                                tried 25 pounds on each side and dropped it on my neck lol 😂

                                                                • young kurt cobain
                                                                  young kurt cobain  1 months back

                                                                  'The number one rule the most important... NEVER miss an X video' 😂😂👊😴😴

                                                                  • Akash Dubey
                                                                    Akash Dubey  1 months back

                                                                    Hello jeff
                                                                    Myself Dr Akash( orthopaedic surgeon) from New Delhi, India. I wanted to thank you for your efforts to help people like me with your expert guidance. I have watched all your videos and I can say that I have learned so much from you and that definitely improved my workout efficiency. My weakest part has always been my chest and I have started working on that. Thanks.

                                                                    • FromBeToReality
                                                                      FromBeToReality  1 months back

                                                                      THUMBS UP!!!
                                                                      then watch!!

                                                                      • shazbot Mcgee
                                                                        shazbot Mcgee  1 months back

                                                                        10:26 Jeff, bro, you ain't gotta yell like that.

                                                                        • YourDadWorks AtNewBrightonStarBucks

                                                                          Eddie hall mentioned in a past video when the bar is static it gives muscles a chance to ping off or in other words tear from the bone / tendon. Is this due to the massive weight he is pulling or is that a genuine risk of this static exercise? I trust jeffs expertise tho and i am quite eager to get my bench press up :)

                                                                          • dave g
                                                                            dave g  1 months back

                                                                            Cool, looking forward to trying this out

                                                                            • outSider Cain
                                                                              outSider Cain  1 months back

                                                                              0:09 Is that a skeleton as cameraman ?
                                                                              Jeff, you need to train him, he doesn't look ripped :/

                                                                              • jim sæther
                                                                                jim sæther  1 months back

                                                                                uuum. was that 50kg per arm in the end of the video?

                                                                                • slugspeed
                                                                                  slugspeed  1 months back

                                                                                  I'd like to see a video on how to incease power in a softball swing and other sport specific training. I think you'd get a lot of views for that.

                                                                                  • Kaito Shiotsu
                                                                                    Kaito Shiotsu  1 months back

                                                                                    My elbow hurts as hell when I do this

                                                                                    • gymguy25
                                                                                      gymguy25  1 months back

                                                                                      I have a question for those bench presses with the long pause, should they only be done for singles or could you do them for a set of say, 3 or 5?

                                                                                      • Matthew M
                                                                                        Matthew M  1 months back

                                                                                        Floor face pull accessory lift?

                                                                                        • ZalaTV
                                                                                          ZalaTV  1 months back

                                                                                          How to increase any lift: take 3 scoops

                                                                                          • MinXiaom Xiaomin
                                                                                            MinXiaom Xiaomin  1 months back

                                                                                            Next week title:
                                                                                            Don't do this again!

                                                                                            • PUSHPENDRA VASHISHTH
                                                                                              PUSHPENDRA VASHISHTH  1 months back

                                                                                              Hi Sir Jeff! I am from India. Can you tell me what is the distance between rings on the bar which Mr. Mitchell is using to bench press? Is it 810 mm or 910 mm? I am curious about his grip width. I am a beginner lifter lifting 1.1xBW and I am not very clear bout grip width.

                                                                                              • Momchil Kutev
                                                                                                Momchil Kutev  1 months back

                                                                                                Damn this guys forearms are craaazy