Why is my Bench Press WEAK? 3 Keys for Increasing BP Strength

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FREE report - 7 Fastest Ways to Increase Your Bench Press
www.criticalbench.com/youtube/
The bench press stands the test of time as one of the trademark BIG 3 compound lifts for measuring overall strength and power. For men since high school, this exercise is a test of manhood. Laying down underneath the bar and with all of your friends watching, do your very best to press 135 lbs, eventually 225 lbs and then on to bigger numbers like 315 lbs and beyond.
In today's video, coach Frank Rich from Team Critical Bench, talks about the 3 keys for increasing your bench press strength. If you are struggling and stuck in a rut with your bench press strength, this video can help you big time (along with the FREE report at the top of this description).
Critical Bench began as a 'Increase Your Bench Press' website. That was the sole purpose of this company when it was established in 1999. Founder Mike Westerdal was just finishing college football and wanted to help other young men like himself increase their bench press strength to become better in sports (like football).
Listen to coach Frank and apply these principles to your training... they will work!
Thank you so much for watching the Critical Bench RU-vid channel. Please be sure to give Frank a big thumbs up, subscribe to our channel for more content like this and please if you have a question, leave it below in the comment section and our team will be glad to help you out!
#benchpress #benchpressstrength #increasebenchpress #bestbenchpresstips #benchmoreweight #waystobenchmore #chestexercises #strengthtraining #powerlifting #upperbodyworkout #musclemass #strongmen #musclebuildingexpert #frankrich #criticalbench

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Опубликовано:

15 июн 2024

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Комментарии : 143

@Criticalbench 2 года назад

FREE report - 7 Fastest Ways to Increase Your Bench Press www.criticalbench.com/youtube/

@jonathonfantauzzo2819 Год назад

Tall about embarrassing...320lb on hammer press machine for 6 reps, 250lb on smith machine for 10 reps, flat bench dumbell press 80lbs per hand for 10 reps, seated fly machine 200+lb for 12 reps, and....when I lay under that bar I suddenly 185lbs for maybe 4 reps

@misled7847 Год назад

ME!!!! im using 3.5 plates on machine incline press for 8-9 reps, incline dumbbell 90s, cannot do 225 on barbell for 5. definitely a form issue

@libenhagos9335 Год назад

that's like me but for squats. My legs are huge and I have crazy leg press strength but my squat is only barely larger than bench even tho I squat 1-2x a week

@snix9159 Год назад

@@libenhagos9335 probably not used to it

@donaldkasper8346 9 месяцев назад

My gym smith machine bar might be 45 pounds, but it is counterbalanced to zero. Some I think are balanced to 10 pounds. Smith machine for bench is really hard for me as the bar does not come out on a lift so the motion is totally confined and determined.

@ryeann2567 9 месяцев назад

Machines are liars. Bar don't lie.

@Saj14356 Год назад

Very informative this is exactly what I have been saying in gym but my numbers have gone up and thanks again for some new info.

@ik6258 Год назад

Really great video, with good tips. Appreciate

@jeffreybabino8161 Год назад

Hay coach frank excellent video thanks for your time and help 🏋️

@Criticalbench Год назад

Happy to help!

@Swami-Switches Год назад

I’ve been stuck at like a 165lb bench for so long. I weigh 189 so that’s pretty embarrassing lmao

@cursebr2937 Год назад

Do floorpress bench, speed bench and pylo box push up. Boosted my bench from 80-100kg. prev I was at a plateau

@vincentnothstine711 Год назад

I'm in the literal exact situation. Did you end up breaking that plateau? I could use tips

@tactical_ghost199 Год назад

Dude I’m 120 pounds and I barely bench 65

@Krakaet 2 года назад

For me it's the mechanics. I feel like once I improved my mechanics, the lift became that much more manageable. Especially working out at home, by myself, it got to be difficult to lift the bar off properly while still maintaining scapular contraction. Once I figured out how to do that, the lifts just became . . well. . . easier.

@Criticalbench 2 года назад

Technique is a game changer!

@yannickdegoede7637 Год назад

Started working out like 13 months ago just reached my goal of benching 225 never got that happy about lifting a bar

@Criticalbench Год назад

That bar doesn't just hold weight, it holds time, energy, and determination 💪

@romanrubaj2109 Месяц назад

Great video.

@Criticalbench Месяц назад

Glad you enjoyed it

@jeffreybabino8161 2 года назад

Hay coach frank great video thanks

@Criticalbench 2 года назад

Thanks for the positive feedback and for supporting the channel!

@robert2730 2 года назад

Very nice video

@Criticalbench 2 года назад

Thank you for watching!

@Makunouchi_Ippo656 Год назад

my bench press is weak from the very start after like 2 months i was able to bench 30 kg . Now it's 5 months i am at 50kg for 2 reps. my goal is 60 kg within 2 months

@AbdulBasit-rx8zc Год назад

Same started at 15kg now at 20 after 2 months

@donaldkasper8346 9 месяцев назад

Creatine. Gives you sustained energy drive. Not helping you lift more, just more drive on what you can lift and you are much less likely to get stuck on a lift.

@lifestealjr7817 Год назад

I've been so angry and embarrassed about my bench press, I can barely push the bar alone sometimes and it doesn't seem to be progressing. I'm going to try these tips out and see how it turns out

@Moccalocca100 Год назад

How did it turn out

@denots42 Год назад

Middle range is my sticking point I can hit 320+ on the dip machine with the seat belt I can tricep push down the whole stack with a vbar and i can easily incline press 100 pound dumbbells idk if it’s more delt weakness or not because I am engaging proper leg drive my quads will actually be sore after a bench day and I cant seem to break that sticking point at all if I could finally break through it my bench would be over 315 but I’m stuck

@RICHFRVR Год назад

I feel like I have a technique issue especially since my other lifts mogg my bench. My max is 205 but my dead is over 450. I also feel like when I do higher percentages of my max I lose tightness especially since I train at home alone. Im going to reduce my percentages and completely avoid failure and focus on effiencency and see what happens.

@Criticalbench Год назад

I think that's a good idea. 💪

@wavetime3651 Год назад

Any thoughts on 531 program? Or is there any type of program you recommend for the Bench?

@jeffreybabino8161 Год назад

Hay coach frank how often should I use single rep sets great video thanks

@Criticalbench Год назад

Id fix it into your routine maybe once every month or two

@PercivalFromWales 3 месяца назад

"No growth comes out of anything that's easy." Oh, well said, Sir!

@AdamScottfit 2 года назад

Great video. As you said, people don't train for strength and expect to get strong!

@Criticalbench 2 года назад

Absolutely!

@robbyrob8349 Год назад

@@Criticalbench I'm struggling with 270 bench press. I can get the bar down but, only can it back get it up 1/4 of the way.

@65vwbug87 Год назад

On the real, doing push ups really helped my bench in weight.

@ColdSun87 Год назад

Pushups will definitely help you push out more reps with a heavier weight, which in turn will make you stronger. Pushups are great for stamina.

@natepolidoro4565 Год назад

My tricep lockout at the top is perfectly fine. The explosion off the chest is the thing that gives me trouble.

@Criticalbench Год назад

Pause reps would do you 💪

@Debrezzy Год назад

For me it’s weird, I can dumbbell bench press 75 lbs but I struggle with 180-185 bench press. I can do 135 for more than 10+ reps easily, I can do 155 for about 5 reps for 5 sets on a good day but it can be a struggle sometimes to get 5 reps in. I’ve been going to the gym for a while now but I never had access to barbell bench for most of it so I always used dumbbells. I feel like most of my issues come from my form because I definitely feel like I can push the weight up but starting and going down is where I mess up. I sometimes feel it in my left shoulder.

@Criticalbench Год назад

Thanks for sharing!

@donaldkasper8346 9 месяцев назад

First you can determine your 1 rep max with all kinds of Google calculators, but it works out to your max wt with 10 reps plus 50 pounds. This is accurate to 1 rep. From that, you lost 2 reps per 10 pounds. So your 1 rep max stands at 185 or slightly less. 10 at 135. 8 at 145. 6 at 155. 4 at 165. 2 at 175. You just hit zero, your max here is 175. So when you get to 10 at 145, you can do 1 or 2 at 185. You are at that rep roundoff where you might be at 180, now. This happens to be also my performance now.

@sirheinzbeenz3477 Год назад

I got 2×20kg (40kg) plates today and tried to bench it.... and failed.

@donaldkasper8346 Месяц назад

I virtually never have a problem finishing a lift. Just at the chest is the only problem.

@BusterBossJR 2 года назад

I don't feel like my rep range matters for me specifically cus my bench is just horrible. I've been benching for about 6 months and still haven't passed 90lbs while all my other lifts are going up. I genuinely don't understand what about the bench isn't going well for me since my strength everywhere else is increasing and even in my chest flyes. It's just the bench that's not increasing. I've even tried changing rep range from 8-12 to 3-6 and while my weight went up a bit it quickly plateaued again. If you know why this is then please help but yeah idk.

@Criticalbench 2 года назад

Sounds like a technique issue. Check out out the Pillars of Bench Press by Chad Wesley Smith of Juggernaut Training Systems. Also look up Elite Fitness Training Systems with Dave Tate for technique tips. I would also follow a program like 5/3/1 by Jim Wendler.

@BusterBossJR 2 года назад

@@Criticalbench Yeah it probably has something to do with technique. It's just that there are so many beginners with bad technique that can still easily do more than 90lbs so it seems weird if my technique is so bad that it makes me stuck on a weight most people pass within their first months of benching. Also isn't doing a bench-focused program gonna slow down my progress in all my other exercises? Considering I'm still kinda in that newbie phase I'm not sure if doing a program focused on a specific exercise is good for me

@BibbyBoy Год назад

@@BusterBossJR yo did you ever find a solution? I’m currently stuck at the same weight

@BusterBossJR Год назад

@@BibbyBoy I've still not been able to pass 95lbs for 5 or so reps. I contacted a coach and he thinks the problem was my programming. So he put me on one of his programs that has a much slower progression method. Now I'm supposed to lower my weight by around 10kg and start doing 8 reps then the next workout 9, then 10 and then add weight. Instead of adding weight right when I reached the top of the rep range like I did last time. Try that out yourself. Don't be afraid to lower the weight and go for slow but steady progression.

@cruzthespicy1266 9 месяцев назад

@@BusterBossJRWhat about now bro. Whats ur pr max now. If it did increase. Give me the details to ur bench press

@donatozordani Год назад

Whenever I’m benching near max or my max, I always get a sharp pain in my hip. I’m only 20 and never injured it. What can I do to keep this from happening?

@dababy6170 Год назад

Belt

@Etriant Год назад

I've been stuck on 125 lbs for the last 3 weeks and I can't seem to even do another rep. I'm going to see if this helps any

@Criticalbench Год назад

Make sure your form is 👌🏻. Grounding your feet to the floor is one of the most overlooked tips.

@ColdSun87 Год назад

Great video! I have a question... So I have great strength for 1-5 rep lifts, no issues at all with strength... However, I have issues with getting over 6 reps with heavier weight. What can I do to start getting more reps with heavier weight? I like the 8-10 rep range on bench. I can only get 225 for 8/9ish but I can max 315 🤷‍♂️

@Criticalbench Год назад

A person with a max bench press of 315, the 8-10 rep range with 225 for 3 sets sounds average. Unless you're saying you can only get 8/9 reps and that it 🤔 then id say thats weird. I'd train for what you want to achieve. Stay away from maxing higher weights and fatiguing the muscle early, instead jump into repping out 225 after a good chest/shoulder warmup.

@BlazingNChilling7s 7 месяцев назад

You need to bench 225 for 12 reps to be able to get 315 for 1 rep. Stop exaggerating your lifts bro.

@ColdSun87 7 месяцев назад

@BlazingNChilling7s Like I said, at the time I could max 315 and only get 225 for 8-10 reps. Now I'm maxing 365 and can get 225 for 18-19ish. Things have changed since then 🤘 Of course, I have up'd my test, added NPP and calories 😉

@ColdSun87 7 месяцев назад

@@BlazingNChilling7s *

@torsch69 4 месяца назад

I assume this is the same for all lifts, i.e. dead lifts, squats etc?

@jaideng2786 Год назад

I'm here because I'm switching from PF to 24Hour Fitness and I got humbled on the weights quick.

@matthewsimmons2376 Год назад

My max i have ever done is 100kg for 2 and benched only for the second time other day since February so hoping to shoot my bench back up but my thumb stills odd since having come back from a broken thumb.

@Criticalbench Год назад

Just keep working at it, consistency is key! You got it 💪

@capablefan0870 Год назад

Been doing 4-6 rep range and testing my 1rm max for 2 months and no improvement😢

@Criticalbench Год назад

Then you're not doing the right exercises or you're not going till failure. Make sure your'e building up all aspects of the chest upper, middle, and lower.

@jeffreybabino8161 2 года назад

Can I use this for the squat and deadlift also thanks

@Criticalbench 2 года назад

Yes!!!

@sahilsingla9572 2 года назад

I have proper form of bench press and always go for my max but still my bench press is not increasing pls suggest me what should I do ?

@Criticalbench 2 года назад

Technique is one aspect. Training methodology (programming) and frequency are key. The best bench pressers bench and train the accessory muscles 3x/week. Follow a good raw strength bench program. Start with Jim Wendler’s 5/3/1 program/book.

@ivanraysevy3294 Год назад

I put 110lbs of growth in a year and a half, and now I'm stuck at 315bp off my one rep max, but it's been hit and miss. I got it four times altogether, but every few times I fail.

@Criticalbench Год назад

Keep pushing for more! 💪

@donaldkasper8346 9 месяцев назад

You have strong days and weak days. I see it on a 3 day cycle, from benching every day. Which is why the common statement to bench 2 or 3 times a week probably comes up, but you can bench at 80% of your max every day.

@EbayvideosR Год назад

I can only do 10 kgs each side with the bar. It’s absolutely embarrassing. I saw a woman bench 20kgs each side

@Criticalbench Год назад

Everyone starts somewhere👍

@Duskdel 2 месяца назад

I’m a woman and I’ve been stuck at 75 for awhile now :(( But i do 6-8 reps 😭

@Dachamp2001 Год назад

What's crazy about it I was up to 235lbs max on Smith. To a free weight flat bench I barely getting 135lbs in full reps smh

@Criticalbench Год назад

Smith machine is a cheat code, has its benefits but I usually save it for the end of my workout when I'm fatigued. I think dumbbell would translate to flat bench a little better.

@lmao580 Год назад

15. My max bench has been at 135 and it hasn’t increased since November/October

@Criticalbench Год назад

Keep grinding 💪

@relaxedberserker4156 Год назад

So I’ve been working out consistently 5-6 days a week for the past 8 months with me doing a chest workout about 3 days a week for the past 3 months. My flat bench is not improving I’ve been on a 185 max for the past 6 months. But every other angle is improving to the point the incline and decline bench are stronger. how can I fix this?

@Criticalbench Год назад

3 days a week for chest seems like a lot, you might not be giving yourself enough time to recover in-between sessions.

@relaxedberserker4156 Год назад

@@Criticalbench I don’t feel sore though the day after

@paulchristie3306 3 месяца назад

Do bench twice a week (Mon & Fri). 1st day do 5 sets of 3 reps @85% of your max. 2nd day do 4 sets of 8 @70% of max. Try to increase your bodyweight.

@renejerezano3760 Год назад

Comment before the video: all my other muscles I see progress all in all, strength, cut, size, etc… But my bench press is a brick wall…why?

@Criticalbench Год назад

Bench press requires a bunch of bench variations, high volume, perfect technique, etc. Train bench 3x/week. Check out juggernaut training systems Bench technique videos.

@therandomguy90s 10 месяцев назад

dang so I've been benching with 100% range

@David-R. 6 месяцев назад

I wonder why you never mentioned diet. Enough protein. Most people don't get enough protein and I'm one of those people. I just realized that today because of my weak-ass bench press. I went on a carnivore diet but I'm eating maybe 3rd of what I'm supposed to be eating. One steak a day and then some fruit at night. That ain't shit!! Great results with my overall health and weight and healing which I'm very grateful for, but my bench is shit now because of under-eating.

@Mike-qe1ds 2 года назад

Thanks please send 7 ways to increase b.p.

@Criticalbench 2 года назад

Sure! Here you go: FREE report - 7 Fastest Ways to Increase Your Bench Press www.criticalbench.com/youtube/

@65vwbug87 Год назад

Bro I bench 350! minus 200 :)

@cipts Год назад

ive been stuck 65 lbs. :(

@Criticalbench Год назад

Keep working, try some of our free videos own building chest strength.

@joshee6385 Год назад

Could also be genetic. I've got skinny wrists and long wingspan. Rest of my family have weak benches. As long as your total is going up then its good

@jeffreybabino8161 2 года назад

My bench is not ware I want it to be would like to see a bench press of at least body weight

@Criticalbench 2 года назад

Use these tips to help your bench. Look up our other bench press videos too. Keep us posted!

@jeffreybabino8161 2 года назад

Ok thanks for your time and help 🏋️

@shanedoyle8870 Год назад

My bench is so so so embarrassing bad I weigh 214lbs and I struggle to bench 120lbs 😂 it's actually sad

@not-a-daiyouth Год назад

Why I can't Bench Heavy Like i can't Bench 65×4 but I can do 55kg for 12

@Criticalbench Год назад

🧐??

@not-a-daiyouth Год назад

@@Criticalbench I cannot Bench On High Intensity like 90% or 80% If I bench 55kg i can easily complete 12 reps But when I go heavy and try to train. For strength i cannot do 65kg for even 4

@Khushpreet570 Год назад

I'm do 40 Kgs max 3 raps

@heather7897 2 года назад

I’m trying to press more. Being a girl sucks

@Criticalbench 2 года назад

Girls can press a lot of weight. It’s all about the right training and putting in hard work. Check out world record holder Jen Thompson. She can bench 315 pounds at a body weight of 132. Keep working at it and keep us posted.

@BeStill-zy5ye 11 месяцев назад

305 is my best. Embarrassing at 220 bodyweight.

@Criticalbench 11 месяцев назад

No worries - you'll get better at it.

@pry2411 7 месяцев назад

I can deadlift 315 Squat 240 Bench 155 I can only do aboit 2 exercises tho before my chest just gives out and i lose all my strength. My chest gets fatigued so easily and it makes it difficult to work it as hard as id like to