Get a “MONSTER” Bench Press (3 MOVES!)

Get a “MONSTER” Bench Press (3 MOVES!)


JEFF: What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Part two in our series on building up the
big lifts by using accessory lifts. Stuff that people ignore and overlook. Here with me, K.C. Mitchell, the one-legged
monster. Hanging out here in the X-Box to go over these
big lifts, but more importantly, this is what you do. K.C.: That’s right. Yep. JEFF: And spend a lot of time doing it. K.C.: A lot more time on these than actual
big lifts. JEFF: That’s the thing, guys. Again, it’s either limitation on time, or
being afraid that doing these lifts, in some way, takes away from the energy they could
devote to the big lifts? K.C.: Yeah. If that’s the case, then do the big lifts
first. Then transfer over to the accessory and workout
what you can do. JEFF: But ultimately, the thing is, if you’re
trying to build your big lifts, you’re trying to build your bench-press; if you’re going
to take a little bit away from that so you will get a bigger lift there, then that’s
the goal, right? I think guys sometimes get a little off track
in their training and they think – they become infatuated with either numbers- K.C.: Yep. JEFF: Or even strength that’s not even there. K.C.: Yeah, the one thing I’ve noticed people
do is “Okay, I want to build a big bench. So, I’m going to go down and bench, bench,
bench, bench, bench. This is all I’m going to do.” That’s what you see. You see them just benching. Then they get to a point where they can’t
get over 225lbs and they don’t understand why. There are a lot of muscles that need to get
stronger, but the bench doesn’t actually – it turns them into secondaries instead
of full on, actual, primary muscle. Bring yourself over to the accessory side. Let’s hit the secondary muscles that are
going to transfer over into your bench-press, and your lift is going to get a lot bigger. JEFF: With that being said, the first one
you’re going to do here – that you do all the time – is a decline from vertical. K.C.: Yes. JEFF: Overhead shoulder press. K.C.: Yeah. I like that. The overhead press, slightly angled as you
can see. Strictly because it’s going to take a lot
of pressure off the shoulders. The anatomy is not made to be bowed back like
this. I like hitting the front delts. To help the longevity of my training and competing,
I need to take a lot of strain off my shoulders as much as I can. So, for me, putting a bit more of an incline,
I take a little bit of that strain off the shoulders. And I’m able to push heavy amounts of weight
just because of that little bit of an incline. JEFF: I can see here you’re just knocking
out 100s. But meanwhile, I’ve seen you do a lot more
than that. K.C.: Yeah, I’ve done 130lb presses for
reps before. JEFF: Right. So, for me, my standpoint, I think what K.C.
said here is 100% right. When you talk about the scapular plane being
angled a bit forward, it’s only natural for your arm to get a little forward by having
that slight decline from vertical. Your shoulders are going to come in, and your
elbows are going to come in a bit more in front of your body. So, you’re pressing from that position. At the same time, you want to hit those delts
– why? Why do you want to hit the delts to prepare
yourself for that bench-press? K.C.: Well, my front delts come into play
on the bench-press. Bigger shoulders bring a bigger bench-press. JEFF: Especially out of that bottom portion. K.C.: Out of the bottom portion, especially. A lot of people, the thing they say about
me is “How are you so explosive out of the hole?” That’s the chest up to about midway. It’s due to things like this. This lift, right here. There are times where, even with this lift,
I’ll add small pause reps. JEFF: Right. K.C.: And things like that to incorporate
more of an explosive, off the chest, up to midway on the bench-press. JEFF: So, talking about pause reps actually
leads in perfectly to that next exercise that we do here. K.C.: Yes. JEFF: The floor press. K.C.: Yes. Okay. JEFF: That’s it. Easy. Control. All the way down. Nice. So, guys, obviously he makes this shit look
easy. The floor press is an incredible accessory
lift. Almost for the exact opposite reasons of what
we’re talking about for the shoulder press. K.C.: Yeah. JEFF: So, the shoulder press is helping you
get out of the hole at the bottom of the lift. You’ve got the shoulders primarily working
there, but when you get to the top, the points- K.C.: Yeah. JEFF: Tricep. K.C.: Yeah, the tricep. I would say, honestly, probably 70% to 80%
of our bench-presses are failed at the top, where the triceps come into full engagement. JEFF: But you like to use the pause reps everywhere,
or at least pausing at the bottom because – why? Because you want that explosion? K.C.: I want that explosion. I want explosion on – it’s adding strength. Anytime you can pause and hold weight for
a certain period of time you’re building strength. Why make things easy? I want to train to get stronger. So, if I can make a lift even a little bit
harder it’s going to have its benefits. That benefit is strength. JEFF: I think too, the thing that happens
is, guys overlook the fact that techniques actually become part of the accessory. K.C.: Yeah. JEFF: Using pause reps, and using deceleration
on that last rep there, really controlling the last one, even in a fatigued state – not
necessarily coming out of the box and doing the low rep, but doing it after doing four,
or five explosive reps, and then do it. K.C.: Yeah. I don’t see a lot of people doing it. I feel like that’s something different that
I add in. At the very end when I’m fatigued, I’ll
always add in some type of slow, controlled descent, some type of long pause. Because the muscles are fatigued and if I
can build some type of explosion on the fatigue, imagine what kind of explosion they’re going
to have when they’re full on, ready to go. JEFF: In terms of loading on this exercise,
what do you like to do? K.C.: As far as what? JEFF: Loading. K.C.: Weight-wise? JEFF: Yeah. That should be able to load up pretty good. K.C.: Yeah. I’ll go 400lbs on these. This is one of those things kind of like what
we talked about with the box squat. You can overload with this. You want to overload this because there is
going to be a point when you need to get your top used to holding max loads. So, I would definitely do hypertrophy style
training, which is high volume, but don’t be afraid to add those one-reppers, or three-rep
heavy loads in there as well. You’re going to need them. JEFF: All right, cool. So, we’ve got one more, which actually hits
the back. Right? K.C.: Yep. JEFF: That’s an area no one ever thinks
about, a lot of times when it comes to the bench-press. K.C.: It’s one of those things – yeah. A lot of people think ‘chest, bench-press,
okay’. Chest. Some people will thing “tris”. But the next one I’m about to show them,
a lot of people don’t realize it’s a big engagement, as far as bringing the bench-press
and building a big explosion out of the hole. JEFF: Let’s go do it. All right. So, we talked about the back. It’s a lat pulldown variation where it becomes
one of those key accessory lifts of the bench-press. But as the case is, it’s how you do the
exercise. There are so many ways to do the exercise
here. But when we’re talking about accessory to
building a bigger bench, there’s one good way. One ‘best’ way. K.C.: Right. JEFF: It’s how you do it here. You call it the laid-back pulldown. K.C.: Lay back pulldown. JEFF: Right. So, let’s see what it looks like. And we’ll talk it through, as you go through
and rep it out. First thing, this level of recline here that
he’s got. It’s almost similarly to – as you move
the bar, go ahead. It’s almost a reverse bench-press, right? So, what he’s really trying to do here is,
he’s keeping his body locked in as the bar wants to pull his body up. He’s not allowing the body to go up. What’s doing that? What’s allowing that? Stability through here, right? Good. You can come up, K.C.. So that’s your key, right? When you’re doing that what are you focused
on the most? K.C.: My lats. I’m really – the thing is, with the bench-press,
when I’m setting up for my big bench-press, tightness is a huge thing. Lats engaged. We have a nice arch. So, when I’m out, I’m locked in. If I’m sitting and squeezing the bar and
the lats are immediately engaged. The lats come into play on the bench-press. So, when I’m doing these, my key is to lean
back, full extensions, and pull the bar, while squeezing the lats. Basically, controlling the bar coming down,
and then allowing it, and controlling it as you’re coming up because as long as you
have weight it’s going to want to pull you. So full control both ways. That’s basically what you need to do on
a bench-press. Control all the way down, big explosion coming
up, lats tight in both directions. JEFF: Right, and while on a bench-press the
bar is certainly not going to pull you off the bench, at the same time your lats can
disengage. K.C.: Exactly. And if your lats disengage on a bench-press,
you’re going to end up – unless it’s just light. But if you’re going for that one-rep max
in your bench-press and your lat disengages, you’re probably going to miss the lift. It’s happened to me many times. JEFF: Not only that, what usually happens
is when the lats disengage the instability of the shoulder comes in. K.C.: It’s basically called “getting loose”. You get loose, the stability goes away, and
you’ll end up losing the lift. JEFF: So, even guys that have a problem with
bench-pressing and shoulder pain itself, one of the first things you really need to check
is how well you’re able to engage your lats. K.C.: Absolutely. JEFF: Because the stability of your shoulders
is going to be compromised if you can’t. K.C.: Absolutely. JEFF: Instability of shoulders during a bench-press
is one of the quickest ways to get pain. K.C.: Absolutely. JEFF: So again, one last thing, when guys
do this – you know I hate when people rock during a pulldown. Again, if you’re going to set this exercise
up and do it this way you can’t let it pull you up. It’s not about this. Even though it looks right when you’re down
here, you’ve screwed up here. Plus, to get back in that position, now you’re
using all kinds of momentum to get it back. K.C.: You’re getting a little something
out of it, but you’re not getting what you need to get. You’re not getting full contraction of the
muscle. JEFF: Right. So, guys, there are your big three accessory
lifts when it comes to the big bench-press. I can’t underscore it enough. If you want to get a bigger bench-press, this
guy’s got a big bench-press. He actually – it’s your best lift, right? K.C.: 473 is my best lift. My bench-press is my best lift, out of the
three. JEFF: Yeah. The fact is, I said it in the beginning, I’ll
say it 1000 times as we do this series; it’s because you don’t just bench-press. K.C.: Yeah. JEFF: And you don’t just spend all your
time doing it. You spend a lot of your time doing some of
the smaller things. K.C.: Yeah. I honestly can tell you right now, I do one
big bench-press movement, and then I have the accessory. In a whole week I’ll have it where I do
bench-press, but then immediately after that it will be dumbbell work, overhead presses. Like, we did lat pulldowns, and then there
will be a day where it’s my secondary bench-press is close grip bench-press. Close grip floor press. Floor press like we showed. That’s an accessory day. That’s my secondary bench-press day of the
week. So, if you think about it, I’m really only
benching once a week. JEFF: One time a week. Yeah. K.C.: Then I’m probably getting 15 to 20
accessories a week for the bench-press. JEFF: Yeah. So, guys, there you have it. Straight from the one-legged monster. You guys, let’s keep this thing going. We’ve got another lift to cover here. In the meantime, I always say it. If you’re looking for programs that don’t
overlook the smaller things – these all matter. The small things always matter because there
are no unimportant muscles. If there were, we wouldn’t have them. K.C.: Absolutely. JEFF: ATHLEANX.com, guys. Go over there, check out our programs. In the meantime, let me know if you’ve found
this video helpful. If you like this series, we’ll continue
to make more. We’ll be back here again in just a couple
days to get another video. See you soon.

100 thoughts on “Get a “MONSTER” Bench Press (3 MOVES!)

  1. Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

    https://giveaway.athleanx.com/how-to-win.html

  2. So for the triceps for bench press couldn't I do dips like let's say I do 100 dips 2 or 3x a week couldn't that help me with my bench cuz ik my shoulders are strong I do lotta handstand and front levers also ik my back is strong too can do a 200 lbs dead for 3 repz

  3. I do everything from viking press to 75lb weighted dips to strongman wheelbarrows meaning I hit everything from many angles with 3 training disciplines which is why it only took me 3 sloppy weeks of flat bench to start repping 200 lbs.
    I didn't have a clue until I hit the forums that my progress was lightning speed.
    Just my 2 cents but accessories and techniques have ultimately built my big 3 more than actually doing them as a routine in itself did.

  4. I can't tell if this guy got burned when he was a child or if his forearms are actually so ripped it looks like scar tissue

  5. what's an alternate exercise to the lean back pulldowns that I could do if I don't have a machine or pulley system? I have a barbell, dumbbells, and a bench.

  6. Damn this explains why I've gone from 20lbs5 to 255lbs in two weeks. I never bench, I've always done heavy dumbbell presses and I'm just now starting to train my bench. I always do those excercise anyway without thinking about increasing my bench. I just need marginal adjustments.

  7. Incline bench rows if you workout from home and can’t use a pulldowns machine. It will tighten your upper back and assist with the bottom of the bench press.

  8. In January 2019 i was 12 135lbs and benched 80 it's now April 2019 and im 13 135lbs and bench 95 how good is that and how is the progress

  9. I’m so glad you shared this video because I have always lacked strength in my bench and have always wondered how to boost my 1rm or even just reps of ten

  10. You are one of a kind. Probably the best on youtube for what you do. I appreciate it and I'm very excited to incorporate these new tactics you've taught me. Much love from Sydney.

  11. Has anyone done this, and seen results? Im still going to give it a try… i want to guarantee i can bench 225

  12. its hard for me to listen to anything a guy like KC says. All I hear is, "Take steroids and lift weights and you can look like me"

  13. I know the odds are Jeff won’t respond to this (and I don’t blame him) but can anyone else possibly tell me how frequently I should be hitting these accessory lifts and what type of sets/rep ranges I should be performing

  14. Look at the size of that guy, 473 sounds light for him. I hit 440 at 214 pounds but shoulder started to tear up and had to drop my dreams of hitting 500. This guy looks like he's getting mid 500s at least though..

  15. 4:34 What's with the inside part of his forearm (close to the inside part of his elbow)? It looks strange.

  16. Don’t have access to actual bench only have smith machine, need a video of the proper way to use smith machines, I’ve done tweaked myleft shoulder enough to know that I’m not probably using it correctly, Need help in knowing how to get proper benefits if possible from a smith machine, thanks for any advice or suggestions, thanks Jeff for the tutorials of advice to get in dam good shape if you want it!!!!

  17. Thank you Jeff and KC. Increased my bench press considerably. The accessory lifts, just wow!Jeff the best workout channel on YouTube! KC Mitchell Thank You For Your Service! God Bless America!!!

  18. If u have shoulder problems try using a west side style bench bc it’s safer if you fall and the positions you reach over head to rack you can modify and get yourself on a thicker pad 14 inch bench press pad is a huge difference to 10-12 supports the shoulder so much make sure to hit other exercises to increase bench

  19. What's the point of the arched back on the bench everytime I ask someone they say to get a bigger chest. But I honestly don't care about size at all I care only about strength so should I arch my back like this or not.

  20. On the shoulder press he said he likes to put a little incline.was he talking about the back rest because it was at a decline

  21. Best bench press advice I have seen. I like "engage the lats, and dont get loose"…..beginning to do laid back pull downs….

  22. So, I missed it, when do you take the steroids and what ones are best?? 😀 No ordinary working man with a wife and kids could ever find as much free time as these guys spends in the gym!! Thats why your bench is shite!!!!

  23. I've been watching these videos all week since I started working out again my question is, how are you suppose to or when are you suppose to fill all these different exercises in between all your workouts?

  24. Can someone please tell me im 17 weigh 219 lbs and my max bench is 185lbx4. Is that strong or no?

  25. Scot Mendelson says he barely even use his lats/shoulders. I don't know if it's build or what, but people do things so differently. It's like having a leg/vs back dominant squat.

  26. Jeff would an incline body weight/weighted row work for the last pull down accessory lift? I feel like it mimics the same motion and hits the same muscles if you angle it correctly. Am I wrong?

  27. I am on Month 2 of Athlean Total Beast program but I can only do 4 sets of 6 reps with a 15lb plate on the bench. I’m pretty shit lol.

  28. I have some limitations due to surgery. I am fused from my pelvis to t10. Also T1and next two levels up. I have had rotator cuff surgery on both shoulders. I am now recovering from knee replacement surgery of both knees. I have a fair amount of osteoarthritis mainly in my wrist. I have been doing a lifting program called slow burn. Doing three to five reps taking 20 seconds per rep. I’ve been an athlete most of my life and just refuse to give up on conditioning. I’m 78 years young and still work a forty hour week as a machinist. Been doing that for 52 years. Along with that I earned a 5th degree black belt in isshinryu karate and instructed part time for about thirty years. My question for you is what kind of weight lifting should I avoid and how do I strengthen my abbs and spinal erectors muscles since the only movement I have in my spine is the upper thoracic area. Getting stronger makes life a lot easier ..

Leave a Reply

Your email address will not be published. Required fields are marked *