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In case your objective is to extend your bench press then don’t overlook the main points particularly accent lifts. On this video I’m going to point out you the highest three exercises for growing your bench press with out focusing solely on the precise bench press. Becoming a member of me within the gymnasium for at present’s video is achieved powerlifter and general sturdy dude KC “That 1 Legged Monster” Mitchell. KC shares a few of his favourite accent lifts that he’s been utilizing to smash data and construct a monster bench press.
We’ve lined the idea of true energy vs compensatory energy on this channel earlier than. Many lifters, particularly younger lifters, are so centered on chasing numbers that they grow to be much less involved about correct efficiency of the motion. It is a certain system for not solely growing compensations however additional ingraining current compensations that you have already got because of your morphology, life-style or general crappy posture. Some inform story indicators are the continual aches and pains that pop up. Creaky elbows, stiff neck, and shoulders which have extra snap crackle and pop than a field of breakfast cereal. All of those nagging pains are sometimes the our bodies method of telling us we’re doing one thing flawed.
My finest suggestion for avoiding this cycle of ache is to make certain there are not any weak hyperlinks within the kinetic chain. By specializing in the three accent lifts proven on this video you could be certain you’re getting stronger and extra secure in all factors required for getting probably the most out of this basic elevate whereas staying wholesome.
One among KC’s go to accent lifts is the ground press. As with every thing, it’s necessary to give attention to stopping momentum from creeping in. This isn’t about bouncing weight up and down to be able to see what number of plates you may placed on the bar however relatively perfecting your execution and being explosive. The good thing about the ground press is that it permits you to press heavy weight with out the extra stress on the shoulder usually skilled with rep after rep of conventional bench presses. Moreover, performing the elevate from the ground takes leg drive out of the motion making it solely an higher physique urgent motion.
One other of KC’s favourite accent lifts is the seated overhead press. However as soon as once more, With the intention to decrease pointless stress on the shoulders KC makes use of an incline bench with a slight decline from the vertical place. This permits the entrance delts to get adequate stimulus with out making it right into a strict overhead press. KC credit this transfer together with his potential to blow up from the underside place of the bench.
KC’s last accent elevate is what he calls the lean again lat pull down. Suppose the bench press doesn’t require your lats? Effectively, that’s merely not true. As a real compound motion the bench press depends closely on the lats for making a strong, secure base to press from. I’ve mentioned it too many instances to rely, “you can’t shoot a canon from a canoe”. That saying completely illustrates the significance of plugging up your vitality leaks and the significance of making a secure base to blow up off of. Sturdy, highly effective lats are going to assist in giving you that basis to construct from if you’re seeking to run up your bench numbers. Moreover sturdy lats are important for good shoulder stability.
As you may see, there are some essential accent lifts you should do if you end up attempting to extend your bench. When you really feel your bench has been caught in a rut, give these three lifts a strive. If you need a program that focuses in your complete physique, then head over to and begin coaching like an athlete. Particulars matter if you practice like an athlete, and if you take note of the main points, your whole lifts will improve.
For extra movies on tips on how to get a much bigger bench and the perfect workouts for constructing measurement and energy, you’ll want to subscribe to our channel right here on youtube at
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Amazing beard
I'm totally distracted by the big MONSTER that I failed to hear half of what they've been saying, I wanna get big! I wanna! I WANNA I WANNA I WANNA I WANNA I WANNA…..I wanna hohohohoooo😭😭😭😭😭😭😭
What's the music?
This dude presses on each side what my total bench is😭🤣
I would rather be and look more natural like Jeff than be as big as the other dude. More mobility anyways.
1:49
The bros got Popeye forearms
i bench press 3 times a week..and 20 acesories plus..my bench day take 3-4 hours..
Guys this is how to get bullied 7:18
How do I see the rest of the series? I don't see this in a playlist or anything. Anyone knows the name of those videos?
Jeff and KC, does the floor press help for your chest development as well?
So if i do lean back pulldowns, i'll get the same tension on the lats as the normal lat pulldowns, right? Like, can i do them on pull day, instead of normal lat pulldowns?
8:10 that forearm
Only the real men of culture will know the meaning of the numbers on the black shirt in the thumbnail
Do someone know what the momster's IG?
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This guy's forearms have biceps…
Question since I can floor press 175 pounds how much should I be able to bench press?
I’ve never seen forearm development like this. Idk how I feel about it.
Nobody has mentioned this guys forearms? Holy fuck man, tell a brother your secret.
I might be able to bench press one of his dumbbell's lol.
I've always had a shitty bench 80kg for 2-3 reps is my max so i never do it my squat however is 2x bodyweight so i'm fine with that
I just do dumbell press on incline it's more comfortable for me
Thanks so much finaly did this 4 2 weeks and finaly past the 200 mark…im a small 130 pound man finaly got 225
On today’s situation I been doing a lot of floor bench presses …. but the gains don’t stop 💪🏼
KC is huge
This lifter is a real monster. Wow. He is doing some serious lifts
Great job guys thankyou
7:15
Jeff: It's almost simulating what?..
Me: FACEPULL!!!
Jeff: It's almost…
Me: Hell yeah, I know I was right, just say it already!
Jeff: A reverse bench press.
Me: Oh…
This dude is a Viking.
Go ahead and pause at 3:31 and stare at that forearm. 👀
Most helpful tips in all your videos and at times quite comical😂 brro thanks for sharing your knowledge especially to a beginner like myself
They forgot about the face pull! Still need to find time to squeeze that in!
what's up with his right forearm? That shit is huge but kinda weird looking? Injury?
love this channel!
BRO LOOK AT THOSE FOREARMS ON BEARD MAN
Wow 110lbs single arm ohp!!! Man is strong!
We have 1 thing in common. I'm known as "that 3 legged monster" 😂
Jeff next to monster = Jessie next to Jeff
Get this idiot off your channel he's making a fool of himself at expos asking guys to cash him outside…moron
Getting a bigger bench is almost as important as flexing biceps all the way thru a video 😍