Add 40 LBS to Your Bench Press (NEXT WORKOUT!)

  • If you want to increase your bench press by as much as 40 pounds the very next time you perform the exercise, then you will want to watch this video. I’m going to show you how to add up to 40 pounds to your bench in your next workout just by incorporating two commonly misperformed elements of the bench press. For this, I’m bringing in powerlifter and expert KC Mitchell (That 1 Legged Monster) to help showcase exactly what it is that I’m teaching.
    The first thing that many people overlook, which is costing them a significant amount of weight lifted in the exercise, is the lack of leg drive. The force of the bench press literally starts with the drive of the feet on the floor. More than that however is, the direction of that force. Many people think that the direction you want to push your feet is straight down into the ground. This is incorrect.
    In order to properly perform your leg drive you need to learn to push your feet away from your head. This will drive your body up the bench if performed the right way. When you understand this concept you see how this ties into the second tip given in this video about proper bar path. We will get to that in a little bit. For now however, the feet will initiate the upward power of the lift and are therefore needed to be positioned properly.
    You can do this by setting up as you normally would under the bar and then sliding your body down the bench. From here, bend the knees and bring the feet back as far as you can under your body. You will point your toes down into the ground to apply the brakes and anchor your body in place. From here, when you push you want to think about trying to perform a leg extension. The toes should want to extend out as if you were straightening your knee.
    This will want to drive your body up the bench and slide your head closer to the top of the bench. If you contract your glutes while you do this however you will stay in place and transfer the upward and angled momentum into the bar instead. This is where bar path comes in. Many will incorrectly try and push the bar straight up over their head instead of back toward the rack. This is a mistake.
    Physics will dictate that a path of efficiency is what we are after when pursuing maximal strength. The most efficient path to press the bar is on an angle rather than steeply opposed to gravity. Drive that bar from the point on your chest back on a straight but angled line back to the rack. The leg drive shown will assist you in getting this right every single time.
    You also want to be sure that you are sliding your body far enough down the rack to perform the lift or you will have no room to push the bar back without it hitting the pins. This is going to be best accomplished by having a spotter who can help you unrack the weight. It doesn’t matter how little weight you are using, never feel intimidated or self conscious about it. Instead, perfect your form by lifting what you can control in the right way and your strength will increase quickly.
    If you are looking for a program that will help you not only get stronger in the bench press but in all of your key lifts while building a ripped, athletic body then head to the link below and get the ATHLEAN-X Total Beast program. Use my total body workout program to build strength, muscle and size in just 90 days.
    For more videos on how to increase your bench press and the best exercises to build a bigger chest by subscribing to our channel at the link below and turning on your notifications so you never miss a new video when it’s published.
    Build Muscle in 90 Days -
    Subscribe to this channel here -


    ATHLEAN-X™  Vor 8 Monate +787

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!
    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Ultrax Thicc
      Ultrax Thicc Vor Monat

      ATHLEAN-X™ great video man I see a lot of people getting this stuff wrong all the time keep up the great videos

    • Anonymous Chicken
      Anonymous Chicken Vor 3 Monate

      @Arturo Kayser Just get a gym membership?

    • Guitar Freak
      Guitar Freak Vor 7 Monate

      Check out my instagram fitness account! I posted my transformation picture and workouts! @vjanolo_fit

    • StoicCrane
      StoicCrane Vor 8 Monate

      Not sure if Jeff reads these but is the leg drive & bar path just for maxing or is it for standard sets?

    • Luis
      Luis Vor 8 Monate

      ATHLEAN-X™ man can you do a video talking about how to fix the inbalance muscles?

  • Hunter Jolly
    Hunter Jolly Vor 4 Tage +1

    This was patched

  • Gareth Powell
    Gareth Powell Vor 5 Tage

    Strong dude. Some of the strongest men I’ve met of the years have been skinny dudes! Perhaps cause they had strong cores and no fat but recall two skinny dudes on a construction site lifting such heavy equipment with ease. Yet they didn’t look big built or ripped just natural strength. I think your born with natural strength cause I’m reasonably big dude but not that strong. Weird.

  • GenX UI Victor
    GenX UI Victor Vor 10 Tage


  • Kaden Zdroik
    Kaden Zdroik Vor 13 Tage

    I have bad shoulders and have a bad bar path, so I fix my bar path my shoulders should get better right???

  • gplez91
    gplez91 Vor 13 Tage

    Great video here with some extremely useful tips!

  • yeahSOwhat
    yeahSOwhat Vor 14 Tage

    I'm here, I'm queer and I press 35kg ! Who can do better ?

  • Rudester
    Rudester Vor 15 Tage

    Coronavirus : NO

  • Jeff Norris
    Jeff Norris Vor 15 Tage

    Sooooo does this mean If I incorporate this leg drive into my bench press I can skip legs now? Thank god.

  • TLA
    TLA Vor 15 Tage

    This guys forearms have a six pack

  • Ryan Tuck
    Ryan Tuck Vor 15 Tage

    Is the bar path technique good for reps or only 1 rep max?

  • SD Cleveland
    SD Cleveland Vor 15 Tage

    Bar-path for reps? Obviously not driven back towards the uprights.

  • Steve
    Steve Vor 16 Tage

    So I have no gym around and I live alone. Maybe I should not be doing my bench press if its going to ruin my shoulder if I don't have a spotter ? How does others deal with this in the same boat as me ?

  • absolute757
    absolute757 Vor 16 Tage

    Homeboy's forearms thicker than my quads

  • DeathstalkeR
    DeathstalkeR Vor 16 Tage

    Thats one leg drive technique! (No punt intended) 😁

  • TheLAXTeaParty
    TheLAXTeaParty Vor 16 Tage

    So you went with a medium shirt huh?

  • Kyle H
    Kyle H Vor 18 Tage

    In my experience, anyone I ask a spot for is nice and happy to help. Dont be afraid

  • Leon Christensen
    Leon Christensen Vor 20 Tage

    This is great for one rep but how do I get it back forward again for a second rep? With that bar path it ends up back on the rack.

  • Andy Hagan
    Andy Hagan Vor 23 Tage

    Not real arm strength I you are using you legs. I lift static sets with no leg assist at 290lbs. Slow and chest/ tricep focus only. Just shooting for a number with the technique in the video, no real strength gains!

  • domanick09
    domanick09 Vor 23 Tage

    Is that same dude that wanted to fight Kanevski? Got butt hurt about funny questions.

  • The Sheed
    The Sheed Vor 23 Tage


  • magicmike872
    magicmike872 Vor 24 Tage

    I thought he was doing 25lbs plates with the easy in which he was moving that ish.

  • Jesse Bowers
    Jesse Bowers Vor 25 Tage

    Show something about the different squats. Wider foot placement verses narrow foot placement.

  • Bruce Soto
    Bruce Soto Vor 25 Tage

    I can’t arch my back like that without getting a cramp...

  • Ed From Good Burger
    Ed From Good Burger Vor 26 Tage

    I've watched this video every time I hit a pr and now I bench over 3675 pounds, love it!

  • NewYorkBlack
    NewYorkBlack Vor 27 Tage

    Unfair. This guy is half bionic. How can I bench press as much as he does?

  • Jam Went
    Jam Went Vor 27 Tage

    Guys youre both CLEARLY natty, how can I get ripped bodies like yours?

  • Francis dion Batchar
    Francis dion Batchar Vor 27 Tage

    So thats how miecraft spiders get their sound...

  • Edgar R.
    Edgar R. Vor 28 Tage

    Is it bad to use your core and push your lower back against the bench while pressing the weight up? Just curious I do it a lot and not sure if it’s beneficial.

  • Bryces
    Bryces Vor 29 Tage

    I can’t even do 40

  • rico700hd
    rico700hd Vor 29 Tage

    Those are massive forearms!!!

  • Sampson Chen
    Sampson Chen Vor 29 Tage +1


  • Oliver Christopher Gomez

    I thought "one legged monster" was a dick reference. Dude has 50% less legs than me and benches nearly 40% more wtf

  • LetsRunThis
    LetsRunThis Vor 29 Tage

    With all do respect practicing unracking the weight is good for you if done correctly, it’s all about the set up.

  • Tom Miglieri
    Tom Miglieri Vor Monat

    All I use to bench is my smith machine. Am I hurting myself? I do get shoulder pain.

    • Pot FlipTop
      Pot FlipTop Vor 19 Tage

      Tom Miglieri if you have shoulder pain then you’re probably hurting yourself. With a smith machine you have to make sure your initial set up is fine because you’re stuck on a fixed bar path. Set up will vary depending on the bar path of the smith whether it goes straight up or at an angle. The angled smith will be better for benching than the completely vertical one.

  • Billy Certified Personal Trainer

    There was an ad by Bernie Sanders wanting me to ad my name to his list. Yeah, I'll add my name to the list of people whose ass that crazy socialist can kiss.

  • Edward Talerico
    Edward Talerico Vor Monat

    I always hear about the bar path, but what if you bench on a Smith machine?

    • Pot FlipTop
      Pot FlipTop Vor 19 Tage

      Edward Talerico nothing you can do about it. You just have to work around but still keep the same technical cues of benching. It’s a lot more important to make sure you’re in the right position because you can adjust the bar into position unless it’s one of those dual action smith aka 3D smiths.

  • Robert Mote
    Robert Mote Vor Monat

    Love all of your videos. They are so informative about how I should be doing said exercise. Ive been doing alot of them wrong my entire life. I also want to say that I love the fact that even missing a leg he didn't give up just keeps on going. Your an inspiration to all of us.

  • RYnoZ
    RYnoZ Vor Monat

    “Catch me outside” - one legged dickhead

  • Alen Vidović
    Alen Vidović Vor Monat

    Yeah, I added 184lbs to my bench. I sat on it.

  • Joe Pelosi
    Joe Pelosi Vor Monat

    Gooooooooood cameraman 😂

  • Eren Jaegar
    Eren Jaegar Vor Monat

    are they flexing hard af or are they just that brolic?

  • 6hilltop6
    6hilltop6 Vor Monat +1

    I never really worked out until I got a divorce and low self-esteem and financial problems took a toll...The gym saved my life..i was 309 lbs 1.5 years later I am 235lbs and a beast on the bench press 315 11 reps and I'm 42 yrs old..

  • keefy monoped
    keefy monoped Vor Monat

    Really inspiring to see a guy with a prosthetic leg going for it big. I'm 60 and just getting into lifting weights, I lost my right leg below the knee 15 years ago in a bike accident, I try to follow some of the exercises on these youtube videos but find that many are really awkward with a false leg, so finding this video was great for my confidence, thanks guys.

  • RichestNinjas #1
    RichestNinjas #1 Vor Monat

    And this is how you stomp the competition

  • Taewan Ko
    Taewan Ko Vor Monat

    He was doing 135 one day also.
    I can’t even do 135 for 5 reps

    • Abdul
      Abdul Vor Monat

      I was there 6 months ago, yesterday I did 270 for 5 reps. Hard work and eating right gets you strong, good luck!

  • Pat
    Pat Vor Monat

    His forearm muscle was so distracting thats insane

  • Jajaj Djdjdj
    Jajaj Djdjdj Vor Monat

    Im 15 and have just started going to the gym,i can only lift about 40 llb and am looking to improve it.Any tips?

    • Pot FlipTop
      Pot FlipTop Vor 19 Tage

      Jajaj Djdjdj just keep it up. Push yourself but try to keep your form as good as possible. It’s going to take time. Make sure you get enough sleep and nutrition.

  • Jajaj Djdjdj
    Jajaj Djdjdj Vor Monat

    Im 15 and can only bench about 40 pounds,any tips?

  • str8 laced B
    str8 laced B Vor Monat

    That guys forearms are f#!?in inpressive. Beast 👏💪

  • Rad Raad
    Rad Raad Vor Monat

    Last month I was barely repping 135 now I’m repping 165

  • Joseph Horton
    Joseph Horton Vor Monat +1

    Unfortunately Jeff I cannot add 18.37 kg to my bench. Best I can do is 44.0925 pounds.

  • Preston Bozeman
    Preston Bozeman Vor Monat

    But... That's only 1 rep, so does my bar path still have to go backwards if I'm trying to pump out 8 reps?

  • Ezio Auditore
    Ezio Auditore Vor Monat

    Guy is a hot headed pos

  • Kevin A.
    Kevin A. Vor Monat

    This is good to get a bigger number on the bar but doesn't that shift the focus away a little from the chest development?

  • Aapo Kekäläinen
    Aapo Kekäläinen Vor Monat

    Didn't work, ended up in hospital

  • andras huszar
    andras huszar Vor Monat

    that guy has an insane forearm, make a video about that !

  • Charles Lincoln
    Charles Lincoln Vor Monat

    100% true

  • Chris Hahn
    Chris Hahn Vor Monat

    I definitely didnt add 40lbs incorporating this. Lol. I didnt get 10 more pounds, either.

  • wally 456
    wally 456 Vor Monat

    Is there a way to do this without setting the bar down every time?

  • Ryan Heard
    Ryan Heard Vor Monat

    It’s actually best to use less leg drive as possible to focus on brute chest strength. The less assistance you have, the more tension you can put on your chest to increase pure chest strength. That’s why you see some people bench with their legs on the bench with no leg support at all. They’re trying to increase their bench by isolation to increase chest strength.

  • Mike Grana
    Mike Grana Vor Monat

    This is why I bench with both feet planted one the bench or up in air crossed feet. Full load on chest, no leg drive and balance.

  • Jb Mayotte
    Jb Mayotte Vor Monat

    I do this every chest day and now I add 40 pounds to my bench every single workout. It’s crazy.

  • Alexander Mashman
    Alexander Mashman Vor Monat

    Unpopular opinion. I hate bench pressing because I hit plateaus really quickly. Any idea why?

  • Kevin McDonnell
    Kevin McDonnell Vor Monat

    these comments show you how weak people are nowadays..... he didn't even get into planting his shoulders and breathing technique and I'm sure he could get 20 reps out of 315

  • FLyMuZik R
    FLyMuZik R Vor Monat


  • Bryan B
    Bryan B Vor Monat

    Unbelievable. Most people demonstrate bench tips with just the bar or maybe 135 lbs. True Monster throws 315 on and just casually sets it on his chest and talks a little then throws it up and then says let's do that again real quick. Thanks for the tips and thank you for your service to our country sir!

  • PixelRelatedismyname
    PixelRelatedismyname Vor Monat +1

    Im confused because ive have had pros and trainers who swear upon having the bar lower on your chest.

    • PixelRelatedismyname
      PixelRelatedismyname Vor Monat

      @Chris Hahn that makes a lot of sense. I dont arch my back that much either

    • Chris Hahn
      Chris Hahn Vor Monat +1

      I'm guessing it's the arch he has. So his chest is actually angled backward. My arch isnt anywhere near that high so my chest faces the ceiling. So bar path would be different depending on how much of an arch you have. That's my guess.

  • Mike Fu
    Mike Fu Vor Monat

    BAR PATH = bar towards Belly Button on way Down.......and bar towards Nipples on way UP. It's a Diagonal "slingshot" type exercise.....nothing is Exact, as everyone has varying Heights and Lengths of body parts, you have to rely on Feel too.

  • Bruh Man
    Bruh Man Vor Monat

    Put an extra 40lbs. On my next bench attempt and i almost died

  • Dwayne White
    Dwayne White Vor Monat

    Most people who press tend to have rotator issues, prefer dumbbells for range of motion

    • Mike Fu
      Mike Fu Vor Monat

      Only if you lift too heavy

  • vvvs 2145s
    vvvs 2145s Vor Monat

    7:24 aha yeh 135 that’s where I started and not the bar aha yeh lollll

    • vvvs 2145s
      vvvs 2145s Vor Monat

      Fannberg l same I’m 14 as well, but still noob gains + puberty gains is a good combo😂

    • Fannberg l
      Fannberg l Vor Monat

      @vvvs 2145s I've worked out for around 1 month with poor training and diet , im 14 btw

    • vvvs 2145s
      vvvs 2145s Vor Monat

      Fannberg l nice bro, I’m in the same place really, started with the bar and doing like 100lbs for low reps, everyone’s got to start somewhere tho aha

    • Fannberg l
      Fannberg l Vor Monat +1

      I started with the bar lol I was 110 pounds now I'm 114.5 lbs and I'm only benching 66 lbs

  • Michael Krieg
    Michael Krieg Vor Monat

    The camera angle blocked the demonstration of the correct bar-path, which is what I rest wanted to see.

    • Mike Fu
      Mike Fu Vor Monat

      Bring the bar towards your Belly Button when you go DOWN.....and at your Nipples when you press's that simple.

  • Scarolinaviper Blue

    Mans a WARRIOR 👍

  • Alexander Bohm
    Alexander Bohm Vor Monat

    Jeff...for people who utilize excercises like the bench to supplement for a main activity like some kind of mma...those people arent typically looking at 1 rep efforts. Its alot of still lower reps but done more explosively and with much shorter rest periods. Is that bar path still valid for them? I usually work no higher than 85% of my 1rm and i just cant always have a spotter. It feels like a very specific motion geared toward shortening the motion as much as possible in order to "be a better bencher".
    Im not suggesting athletes should seek to move as inefficiently as possible in the weightroom but for people moving lighter weight but much faster and with much shorter rest that kind of benching helpful? i totally agree with certain principles of core tightening and glute contraction etc, etc...but throwing the bar backward like that because you've turned ur torso into a crescent shape looks sketchy if ur doing multiple reps and have to bring the bar back down that flight path. It feels like its geared for single reps unless you have a guy pushing the bar back out over ur torso after every rep

  • Mike Oxmall
    Mike Oxmall Vor Monat +1

    Leg. You dig your "leg" under the bench. 😂😂 bro you are 100% American badass. Keep showing all these lazy people with all their limbs what tru work is 💪

  • gonadiator
    gonadiator Vor Monat +1

    Kanevsky pissssed this dude off lmao

  • Taner Sine
    Taner Sine Vor 2 Monate

    Anyone know a reason why my back cramps up right in my lower back when I bench press? It cramps right in the target area that deadlift typically hits am I arching my back to much or using my back to much ?

    • Taner Sine
      Taner Sine Vor 2 Monate

      I've also thought I need a belt

  • Zane Mooneyhan
    Zane Mooneyhan Vor 2 Monate +2

    He sounds like an 18 wheeler leaving a stop light

  • ze on
    ze on Vor 2 Monate

    Fuck me I’ve been training for some time still cant do 205