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If you want to build a big chest you have to improve your weak bench press. In this video, I’m going to show you how the fastest way to a bigger bench is to address the weakest link in the exercise. The sticking point on a bench press is most difficult for two reasons. First, your chest is likely not strong enough to exert the strength necessary to move the bar through this range. Second, you likely haven’t trained for velocity in this range.

Once the bar slows to a zero velocity, your chances of getting it to come back up again for another rep are near zero as well. The best way to address both of these is with something I call a bench press 5-5-5 protocol. Interestingly this technique works on those guys looking to build a bigger chest as well as those that are needing to perform reps at 225 such as those competing at the NFL combines.

In order to do this effectively, you have to load the bar up with as much weight as you can to prevent you from actually being able to move it. Set up in a rack with the pins in your sticking point. This should be the first few inches off your chest. If you don’t have pins you can perform what I’m going to describe up against a wall as an alternative.

From here you want to perform a 10 second isometric. The first 5 seconds of this is going to be your building up to your maximum isometric force. Once you’ve recruited as many motor units as you can through this overcoming isometric, you will hold it for 5 more seconds. Finish with a five second rest and then repeat the entire sequence 10 times.

As soon as you are done you want to stand up and strip the weights off the bar until you reach a weight that is about 50% of your 1RM. At this point you want to work on increasing the velocity of the bar movement through the sticking point. Many times, a weak bench press occurs when the speed at which the bar travels lags too much.

Here you want to concentrate on explosively lifting the weight through just the first third of the range of motion. Keep going until you either reach failure or find that the bar is traveling too slowly to benefit from the speed of the rep. This entire protocol can be done 2-3 times at the end of your chest workouts.

This technique will allow you to build a bigger chest and increase your bench press by strengthening the movement in it’s weakest range. It is this range that is currently holding back your true strength potential in the rest of the lift. For a complete program of next level training techniques used by today’s top professional athletes, head to http://athleanx.com and get the ATHLEAN-X Training System.

For more videos on how to increase your bench press and get a bigger chest fast, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

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31 COMMENTS

  1. Just tried this I will report back I have been stuck at 205 on the incline I am just about there but hopefully this trick helps would like to put 215 by august. thanks for the tip either way it was a great way to finish my work out. crazy how that light weight gets heavy by the 10th time

  2. Still a lot of people who cares about other's judgement exist in this channel (and will always do), you don't belong in the gym little boys! and don't even try to come to the gym with that attitude

    Do whatever you need to do in the gym and not give a single fuck about others' opinion or judgement. All beginner with that attitude would come out as the beast in no time than entire 99% guys who's too worry about people's opinion.
    If you look closely around the gym, the most bad ass man doesn't care what you're doing or thinking, they don't even care you exist, they focus doing their own thing, even though you find them doing strange exercise, it seems right because you think they know what they're doing. Apply that attitude!

  3. i like to imagine that Jeff has put only just enough weight on that bar to be isometric, and anything less would fly

  4. Ok, so what I recommend you do is go the gym and find a truck you can crawl under. Crawl under, lay on your back, and then try to lift the truck as high as possible. Nobody will see you doing this, so you can save yourself the embarrassment. Then go into the gym and do your thing. I increased my bench press from just the bar to all the 45s in the gym. Wallah bro

  5. funny just just started doing some of technique last week but what was he called isometric part where is trying to lift much harder weight I can't move it.

    starting to lower 55kg soon as it touches my chest I can't get it up this technique I hope will improve the bottom portion of the lift

  6. how about just simply stop being a b1tch and add weight to that bar stop feeding them bs this sh1t doesnt work why cant we just lay underneath our cars and try to push them up for 5 seconds lol

  7. Oh man cuh how am I going to pull this off at my local gym😂😂🤷🏼‍♂️🤷🏼‍♂️ fuck it improvements come I'm at it.

  8. Love all your videos I've been watching them for 1.5 years now my sticking point seems to be more at the last part of the lift so should I train my triceps more if I want to increase my bench or are there any tips you have I can bench 135 for 16-20 reps but can't push through more then 200lbs yet I can press the 85lb dumbbells on flat

  9. Jeff this video is great because you are explaining very well as you demonstrate the exercise and the proper way to use the machine and free weights accordingly. You forgot to take your shirt off before going on camera. I give you a C- on this one.

  10. in previous years i think i did 265. I went to gym this year did 245 and Im loosing weight I can only do 225. I don't know what im doing wrong

  11. One of my gym buddies told me about this. You don't look stupid because the people who aren't ignorant will walk over and ask what's up. One guy i know from highschool benched like 500 pounds because he put 500 on, and would try a rep every chest day and push like crazy

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