Free Bench Press Program - How To Increase Your Bench Press

What rack is it that your using

How do we break through a platueau? I’ve been stuck at 250 for 3 months

Great video g

No criticism I know it maybe personal but do you use PED ‘s ?

broo i cant bench more then 30kg for 4 months any solution for me im losing hope 😭

Absolute beast. Subscribed. Glad to stumble across channel.

How many sets and reps for the shoulder press on the heavy day and light? We do a deload when we dont reach the rep goal on the first set of bench? Is it okay if I do bench and than shoulder press and incline to finish?

Could you put the program in the comments? And if so could you add on the % of max into the program and have the light day and heavy day seperated? And could you add on the back off set too? Thank you!

Should I do my accessory bench after overhead press or before?

I've been stuck at 130KGx1 bench for 2 months now(I weigh 102KG) hope this routine will help me push through the plateau. I can do about 12 reps with 100KG is that a good starting weight for 4x8? Also is it possible to use slingshot bench as a accessory exercise? Not sure how much weight I should do

Thanks for the info, liked and subscribed💪👍

Man you using a bench shirt that’s cheating.

I like to work with 4 sets of 4 or 6 sets of 6 al the way to 10 sets of ten i also go balls deep with assistence exersizes

Good 👍👍👍👍, strength 🏋💪💪💪, 🥰🥰🥰👍👍👍👏👏👏🎇🎇🎇🎉🎉🎉❤❤❤

Hey, man. Thanks a lot for this! Im a little bit confused by the backoff sets, after i do my main bench movement, i go to the ohp work and pick one or two bench exercises, like a incline and a db fly, correct? Any particular rep ranges? (i know you said 2 to 4 sets for each movement, but do you recomend to work in a rep RANGE or a particular fixed rep number without going to technical failure?)

Plz sir help me out I can do 12 reps from 60kg on bench but barely only 1 from 70kg I don't know what to do stuck on this plateu from past 4 months can perform 5× 5 on 62.5 kgs don't know what to do plz help me 😢😢😢

Love the channel and all the helpful advice you give out. I'm so glad I discovered your channel and thank you for all the quality content and advice you share. Just curious if you'd still hit your legs and back twice a week as well and how best to fit them in there? Not asking for crazy in depth detail, just how you'd reccomeded fitting them in the week.

During the deload week when you put more energy into the overhead press, do you just increase the weight for that 3 x 20 set? Or do you do more of a 4 x 10 or 15 scheme? Also, during the light session, do you train the assistant exercises lighter also? Or is that just for the bench? Great video mate, your videos have helped me a lot over the past few weeks.

Thanks bro!

Great video! Do you recommend something similar for squat? 2 days a week with a heavy and light day, and back off accessories?

when you say 5 pounds each week for progression . you mean 2.5 pounds each side ?

My bench press has gone up following the smolov jr program but its very taxing on time and like you i have a life outside of lifting to live but that's an interesting point you made about shoulder work , never thought of that I'll definitely take that onboard and the rest of your advice. Thank you.

Great video brother, very insightful 🔥

First comment from the most faithful follower of this channel Great benchpress video