Stronger In 30 Days Bench Press Program by Mark Bell 

This is the best benching program I've ever used. March 19th I was benching 205, July 30th 250 x2. Thanks Mark Smelly Bell.

This program is for me.. At nearly age 75 with a recent bench PR of 135 at 160 bodyweight I am looking at 225 as a goal. NO hurry

How the F*ck that program is Free, and we also have 45 min video too it. Thanks !

10:20 programme

10:30 warm up with light dumbell work 5 min rest inbetween sets week1 4×6 75%1rm (ss3×3 80%) week2 5×5 75%1rm (ss3×3 80%) week3 6×4 75%1rm (ss3×3 80%) week4 3×2 85%1rm (ss3×1) week5 low rep warm up, pr assistance exercises 19:15

Why are your knees so shiny?

I went from 315 to 325 1RM only benching once a week on the program. Thank you Mark for finally coming out with a program for everyone to try. Please come out with a deadlift program.

ahh man a free bench program from marc and omar? sheeeeet christmas came early

feel STronger just after watching this

No offense to Silent Mike & the boys...but I'd take Mark's advice over theirs any day.

At first i heard he said "tortured in sex"..and then i realise he was actually saying "tortured insects" 🤣

*legend has it Larry Wheels lives in PR land*

I've been doing this program the last 5 months and my bench numbers have skyrocketed. when I started in December my Max was 265, now after repeating the cycle 4 times my bench is 305, going for 315 in 4 weeks. 💪

i followed you with proper form added more weight easily more comfortable at 3 sets 10 reps with pause like you mention. i am newbie but doing seventy pounds already while have lots of fun thank a trillion Mark Bell! i am looking forward to implementing program now.

Mark has such shiny delicious legs

51 years old now. Been lifting all my life. Suffered muscle tears, bicep and tricep. Haven't benched heavy since 2019. Just ordered the full boat slingshot. Gonna give the slingshot and this program a shot. For the record tore my tricep in Nov 2019, had the surgery the 28th of Nov 2019. Since then went on keto and went from 230lbs down to 191lbs. Not interested in getting bigger, just want some strength back.

Mark this is why you and your people are absolutely the best. Give back as much or more than anybody else in the game. Thank you. Just did week 2 yesterday and been hammering home the lighter weights and bar speed/explosion points. This has supplmented my crossfit workouts so well. Thank you.

cant wait until you release squat and deadlift program so i can pull all 3 together

Mark is my favorite. He has great knowledge, good delivery and is just a likeable guy. I spread his page around the batallion (Marines) and everyone I mentioned him to became a fan immediately. That benifited me too because I now have some training partners with the same goals! Thanks for all the free content Mark. Chris as well, all his documentaries are incredibly well done.

3:53 I remember a time my hips stayed on the floor, it was because I tried to impress a hotty in the gym, put on to much weight; so my hips stayed on the floor because I couldn't get the heavy ass weight from off of me.

I have no training partners and never have. I am a natty lifter. I started lifting at 51 and powerlifting at 52. I can't find any lifting partners. I do a lot of pyramid work and higher reps and heavier weights. I always try to up my weight and use the slingshot 1 day a week for only 2 or 3 sets of doubles to get my cns used to the heavier weight. My grip is thumbnails on the smooth so it is super narrow for my size. Any pointers to get my bench the rest of the way up to 600lbs, my goal? I hit 551 at a meet a couple weeks ago and 560 in the gym. I hate to change my training up to much since I keep increasing in weight. I have a couple videos on youtube under Kole Carter Bench press. Latest one is Kole Carter bench press 551. Any pointers or tips would be greatly appreciated. I really want to be in the 600s before I am 56. Thanks.

HOLY SHIT THIS WORKED! Thank you Mark Bell for this program. I did everything to a tee and I’m now I’m benching with confidence and pausing even with heavy weight . Where do I go from here!?!? I’m so happy thank you!

Finished the program today. Training 75% max. most of the time was really unsatisfying. All the time I was really “hungry” to do more, but making it easy helped me a lot to improve my technique. Around week 3 I had the feeling I actually lost some strength, so I skipped the push ups for that week and felt way better in week 4 again. Before I started I bench pressed 226 lbs (102,5 kg). Just an hour ago I bench pressed 254 lbs (115 kg) and my technique was awesome. People encouraged me to go even higher, which I did not feel comfortable with - hence I did not. I increased my calorie intake from 2300 kcal to 4500 kcal a day for the last 4 weeks to get the max. out of this program. But I have no idea where to go from here, do I repeat the program? I actually feel like I can go even higher (265 lbs / 120kg), but kinda scared to hurt myself. Hope this review helped. People at the gym went all nuts when a guy like me - 183lbs / 83 kg - bench pressed 254 lbs easily. So thank you and I can recommend this training for everybody who wants to improve quickly.

First time running it: +15lbs

I don't have a slingshot but even hitting this program without a slingshot I already know I will get strength gains

would this program translate over to other compound lifts Deadlift and squat?

good stuff Mark Bell....Hey man I benched 451 raw weighing 228 @ local USA PL meet back in August 2016....I never had a trainer , nor lifted in a group, besides lifting with my son.... I guarantee you, If I had someone like you behind me; 500 plus will be going up @ 200 lbs body weight....Where does that put me? message me back please...I need a invite

I missed the part about how many days a week you do these workouts

Day 1: Bench Heavy and alot. ... Day 30: Oh right forgot to go to the gym. Again.

Thank you Mark! I've been at a plateau in my strength but you've definitely helped me rethink things with your inspiring words. I appreciate it and the program is going to be awesome!!

Is a little bit same kind what i made to myself many years ago. It was good program. 1 wk 4x6 75% 2 wk 5x5 80% 3 wk 6x4 85% 4 wk 4x3 55-65% 5 wk 4x3 90%, 6 wk 5x2 95%, 7 wk 6x1 97%. 8wk rest 9wk Test max

Why is there not more videos like this ?

Same day that bart, omar and silent mike release a bench program mark bell releases a bench program🤔

Mark, this is a great program, I have seen my bench press increase 25 lbs in three months. I have cycled through the 30 day bench press program for three months. Do you recommend a different work at the end of every month (recovery week)?

wait im confused some of the weeks hes giving two different rep ranges and percentages im confused?

ive now added another 10kg to my bench press PB thats 25kg in 10 weeks.im aiming for a 200kg PB atm im currently on 175kg all thanks to this advice and the sling shot and im 47

"If you'd like the full program written out go to www.HowMuchYaBench.net and click on Join/Login and sign up for our Newsletter. " Did this... where is the program located?

daaaamn..its time to get the biggest pecs in greece!!! lets do it!

do you need to have the slingshot or can you do this 30 day trial without it?

Much more effective then Omar's or barbell. Lol

I hope Mark does this "Stronger in 30 days" for the Deadlift and Squat too!

uh this program cant be correct, 75% of the bar isnt possible lol

I will try this. Second week starts today. Trying to get my bench from 120kg to 125kg..lets see💪

Would like to run this program mark! But what would you recommend if I don’t have a slingshot? Would you recommend doing another variation instead?

what does he mean by week 2 slingshot?

10:20

Should I buy a flat bench?

my max is 190 pounds right now, I will be back in a month to see if this helped

What if i don't have a sling shot ! 🥺

Nooooo i just started Silent mikes Kizen program...... I'll try this one after.

I know this is old but how many days a week are we supposed to do this. Also what are the percentages of max weight with the dumbbells for warmups?

Bench before 135kg After program 140kg

Question - are these done once a week?

I've been waiting for this my whole life.

'We're gonna do DB's 1st. U might say, isn't this going to pre fatigue my muscles? Yes. We're trying to increase work capacity.' 30 seconds later 'Now on the warm up were gonna cheat the system. Sets of 1 and 2s so we don't waste any energy.' Lol. I know this guy knows his stuff but that was confusing.

Started dis program last week Tuesday Current 1RM 135kg at 76kg gonna see if I can get dat 140kg in 4 weeks My Goal to get 150kg 2x Bodyweight by the end of year.

Just watched this after doing my 1st jacked and tan day (I'm a week behind cuz I waited till I bought a slingshot n hip circle). I did the max push ups without the tempo n it sucked. I can't imagine how brutal it's gonna be with the tempo. Thanks for everything you do!

Hi! Did I miss something or you didn't say anythig about week frequency? I can't believe it's a one day/week training

Would this program work for squat and deadlift also?

I like this program, but my question is would this prep you for doing a 100% lift? I usually find it intimidating on my 1 rep max or even near it.how can i build confidence without going near that range?

But what if we haven't sling shot ...? 😕😕

look at sammygrahamalienmode on Instagram. Guy is 37 experience with powerlifting at 49 years benching 501 at 216

So to be clear, it’s 2 times a week, so basically 1 training session normal and second session is with slimshop correct?

What's the frequency supposed to be for this program? Is move 1 for I.e. Monday than move 2 for Thursday?

Thanks bro for taking your life time to help us, specially here in my country Honduras were just a few people know about this sport, so we have to read, watch as much videos as we can, and try everything we feel right like this video, by the way sorry my not perfect English. And again thanks...

It turns into 2 hour workouts all the time for me. its so time consuming 😣😣

Why aren't there many reviews of this program? What are some results from it?

How many days a week would you have to go?

Someone summarise the video please

One of the best videos I've ever seen on bench pressing.It's great that Mark talked about the mental philosophy too.Very important.

I know this was a year old, but I just saw it, so I am going to give it a shot. I've been stuck at 375 max for almost 8 weeks and I'm not getting stronger. I am going to back up and try this routine for 4 weeks and see how it goes. I don't own a slingshot, but I have been thinking about getting one. I guess I have a reason.

How tf are people commenting a month ago if this showed up as being uploaded an hour ago? Regardless, just wanted to say thanks for all the help and information you put out on here, it's great how upfront you are with everything, and can joke around at the same time.

Real happy for MARK that he doesnt look like this anymore

So you would do the 8 sets of Dumbbells and Lat activation, before getting into the bar stuff each workout??

I've had this program in my email for a couple of weeks. I need to get on it already, my bench is embarrassing. Thanks for the breakdown.💪😄

How and where do I get this plan?

Is there any way to get the written program? I subscribed and received nothing to my email. Tried to register + subscribe, but I keep getting Error 504 (Ray ID: 3085c64488a415b3 • 2016-11-27 13:03:26 UTC) could anyone copy the pdf link here? thanks

1.5x speed guys, thank me later.

Hey Mark Bell, great video. Could you do a demonstration of this video? Thanks Mark. Much love

Also, after Week 5, do you suggest a deload week then re-run at new percentages ala 5/3/1?

What if you don't have a slingshot? is there an alternative?

Can't wait to give this program a go! thanks for this

Nice vid

25:00 is when he talks about using bodybuilding training for powerlifting

I have been stuck on 255 bench for a long time.. I'm going to give this a try thanks mark

Can I include other training days ? AND if did, how many days should i rest?

I am 70 year old lifter do full body work out 4 times week. Bench 3sets floor Monday. Tuesday hey. Wednesday off Thursday 5x5 175 . Friday 3 sets floor. I used it for 4 weeks max 225 . As follows got all my reps . 4x6 165. 4x3 180 week 2 5x5 165. 4x3 180. Week 3 6x4 165 . 4x3 190 (85%) . Week 4 3x2 190 .3x1 205. Never miss rep. Now Week 4 after sets use sling hit 210 2x3. So now on Week five don't know where To start or how many reps. Or when to put sling [red one] on. Here what thought 135 x10, 175 x3 , 190 x3 , 205x1. 215x1. 225x1. But do I use the shirt or just tr y all with out.

I signed up for your newsletter, but never got the program. What should I do?

This type of talking/conversation is sexy talk for me. Percentages, rep maxes and work capcity.

Hey how many days a week should you do this workout? Cheers

Love you and not hating at all, but I had to laugh when you were talking about pausing and locking out before and after the lift. I remember watching your meet last November. Do you just not bother at 500lbs and up or are you trying to work on that? I don't see a problem with it if your goal is simply to bench 600lbs and you're not in the IPF or what have you. Otherwise...you're off the team Mark Bell!!

Sir. I thank you for your time in making this video. This is a very detailed teaching. Lots of encouraging words. Most people here dont understand the time and commitment on your part in giving us that information for FREE. I am watching and learning from St. Lucia in the Caribbean islands. God bless you.

11:09

I’m stuck at 335 and I’m thinking of start doing pin presses and floor presses.. I must say I’ve never done.. my question is will this help? I’m 6’1” 247lb 41 yrs

Mark you got it wrong today how come you expect to be the same the first and the last rep identical because you putting a lot of effort in to. so can not be the same. It is like morning and evening please explain this with GREAT RESPECTS

Slingshot is a gimmick bullshit

Can i add some hypertrophy after this??

Where can you find/buy the program I looked at your website? But I didn't see anything for it

ALL YOU Gerber Babies, LISTEN UP ! Stay Strong and get right.

how many times a week should I do this programm?