5 TIPS to increase your BENCH PRESS (Instantly add weight to your bench press) 

yo was this shaw gym on fort campbell?

@@jimmytr33 it sure is

@@BradArbic Rakkasan

I've taught people how to use leg drive on bench. It's awkward at first for them but when it clicks they are amazed by what it can do.

Rory, I'm glad the explanation is helpful. That was really great to hear. Thanks for checking this on out.

you had me in the first half ngl

Newks, very kind of you and I appreciate that very much. I'll continue to try to earn that level of confidence from people. Thank you.

ST, I'm glad to hear that it was helpful. Hopefully it makes a difference in your bench! Thanks for checking this one out.

Thank you Jason, I really appreciate that.

Bryan, Thanks for checking out the video, and thanks for the questions. I wrote a response to the ROM question and Joe was kind enough to pin it, so it'll be the 1st comment you see on this video. My ROM is a little deceptive. Because I retract and depress my shoulders, and I do not allow them to pronate the way most people do, my ROM appears much shorter. My chest is also a little thicker than some folks and that also adds to the impression I'm not moving very far (the bar doesn't get super far away from my chest). Lastly I don't fully lock my elbows. If you were to view my bench from the side you could see there isn't a huge difference from where I stop to revert back to eccentric, and where my full lock out is. We're really only talking a few inches of movement at best. I find that by not locking and pausing every rep at the top I avoid additional wear and tear on the elbows, and I'm able to keep my muscles under constant tension instead of locking and using my skeletal system to support the weight. I hope this answers your 1st question. Volume is individually dependent. Every lifter will require different levels of volume, and at differing amounts throughout their lives. The only way to know where you stand for sure is to OCCASIONALLY intentionally over-reach, meaning you do more volume on purpose to see how you react. If you take it too far you'll find out pretty quick, and will suffer for a few days, but at least then you know how much is too much. Also, how much volume I'm doing depends on where I am in my training program. Early on and far away from meets I do WAY more volume. But later on and closer to a meet I don't do much volume at all. I hope this helps for question 2. My bench work looks more and more like competition the closer I get to competition. But when I'm far out from a meet, I'm far less specific in my training, and the reps don't look like competition reps. Just like what you saw in the video. I find pause work to only be particularly helpful when I'm close to a meet and I use it more as a primer so I don't mess things up on the platform. However, if you don't really compete, then none if that really matters and you are more free to train without constraints. How much or how little something matters, and whether or not you have to do it is more a point of perspective than anything else. I hope that answers question 3. Thanks for checking this one out Bryan. The best way is what works best for you. Not for me, or Joe, or anyone else for that matter.

argold80, you're welcome. Thanks for taking the time to check it out. I'm really glad to hear you found the leg drive portion helpful.

Simon! Glad you liked this one, thanks for checking it out!

Thanks for checking this one out Allie!

Luca, don't start with 10 reps. Build up your comfort level with it. Start maybe with 3s or 5s until it feels more natural.

Bruno. I've found that by bringing my grip in, I've been able to increase my bench. Widening out your grip can put an awful strain on your chest, and it changes your pressing leverages. I've found it much harder when I don't stack my joints; meaning my wrist is over my elbows, and my elbows are generally over my shoulders. You might try doing some work with your arch. Depending on how well you execute the arch, you could have some room to improve there while decreasing the ROM and increasing your mechanical advantage. For anything more specific I'd have to see you bench. You're welcome to tag me on IG, and I can look at a video there if it'll help.

Thanks, I'll Work on it!

Thanks Thomas!

Will, in all likelihood you aren't getting much stronger with doing the heavy single. That's not to say it isn't helpful to get you neurally primed. Motor patterning is very important, and if you think it helps then it helps. If you're looking to get stronger, then I'd say the majority of your work will reside in the 60%-85% range and from 3-10 reps getting somewhere between 5-10 sets per week. Of course I'm talking broad ranges here. I'd recommend waving from lower intensity and higher volume to higher intensity and lower volume over the course of several weeks.

Yes I do!

Thank you Josh. I appreciate you checking this one out.

it introduces the risk of protraction of the shoulders. not saying it's 100% going to happen but when doing multiple reps, it's more likely to happen on each rep. he's getting enough ROM to get the work in though.

I think he wanted to show a set of 10 reps with only one breath. It might even have been a bit too long for him so that might explain the half reps. I am sure he could do full reps but it might take a bit too long.

@@JAKTPLO Exactly the case.

Rik, I sometimes have this problem, especially if the bench I'm laying on is uneven and not lined up with the ceiling. You could try making your set up more deliberate. Get someone to look at you while you set up to make sure you aren't setting up unevenly. I like to set my upper body first, and then screw my body in tight to lock in my upper body position. You could also record yourself from different angles so you can see where you are going wrong and getting twisted.

William, good question. It would be very difficult to get more than a couple of reps in on either squat or deadlift with just one breath. So no, it doesn't hold up with those two movements. However, the idea of controlling your breathing does apply. You want to make sure you don't give up position throughout the movement. I recommend breathing at the bottom of a deadlift during reset, and at the top of the squat.

@@BradArbic thank you for the insightful answer. 🙏🏼

You will absolutely bench differently as a body builder than you would as a powerlifter. These tips were aimed at moving maximal weight.

lol, thanks for checking this one out PN!

Damien, thanks for checking the video out, and thank you for taking the time to drop a comment. It's a real pleasure to appear on Joe's channel and have the chance to help out so many more people. Much appreciated.

It's helpful in commercial gyms which have shit for benches. If you are fortunate enough to have a lifting gym in your area or your own gear you will probably have better benches than a globo gym. I did that for many years til I built my garage gym and bought a good bench with a sticky pad. I love the fat pad on my Rep FB 5000.

@@bmstylee thanks 👍🏾

Glad there was something there new to you Sherman. Give that trick a try and see how it feels benching with some actual traction. I'd like to hear back from you to see if you notice a difference.

@@BradArbic There are also special bench pads you can get - but you I figure you know this!.

@@larrydickman1094 yes sir, tracking. I mention the Thompson Fat Pad specifically in this video. I'd say that is my favorite.

How much would a 1 or 2 week pass cost at ur gym

a come check it out for free for a week

@@SzatStrength omg no way ur serious? :D I'm visiting my dads house during my winter break, hopefully I can go to ur gym

@@SzatStrength you need to expand. Cleveland has shit for gyms. One of many reasons I built my own in my garage.

Yeah, build another gym in Lebanon pa!!!!!!!!!!!

I usually train there on Saturdays!

Brad Arbic I’ll be sure to say what’s up if I see you!

@@Mattwill for sure! Please do

Thanks for checking it out Chill. I wrote a response about the ROM question maybe Joe with pin it.

@@BradArbic Thanks for clarifying, especially the part that this changes towards competition. Hope to see more of your stuff in the future

@@shhitstheazn quite welcome! Thanks for checking this one out. Its always fun working with Joe, and it helps me a lot getting in front of people who've never seen me before

With 370lbs for 10 reps and a paused/locked out last rep?

Do you even Bulgarian bruh?

Thanks Randy!

That is a much finer point only for those who compete, and it really depends on your federation. If you compete in IPF then you are spot on, but if you're a USPA lifter then it doesn't matter. Some people naturally prefer a heels down set up, others prefer a heels up. I'd say if you don't compete you should go with whatever feels better or gives you better power. Thanks for checking out the video Onoie!

agreed! naturally i prefer heels up, but from what i’ve seen it’s best to keep them on the floor for strength/power