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

  • Published: 20 June 2018
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    If your goal is to increase your bench press then don’t overlook the details specifically accessory lifts. In this video I’m going to show you the top three exercises for increasing your bench press without focusing solely on the actual bench press. Joining me in the gym for today’s video is accomplished powerlifter and overall strong dude KC “That 1 Legged Monster” Mitchell. KC shares some of his favorite accessory lifts that he’s been using to smash records and build a monster bench press.

    We’ve covered the concept of true strength vs compensatory strength on this channel before. Many lifters, especially young lifters, are so focused on chasing numbers that they become less concerned about proper performance of the movement. This is a sure formula for not only developing compensations but further ingraining existing compensations that you already have as a result of your morphology, lifestyle or overall crappy posture. Some tell tale signs are the chronic aches and pains that pop up. Creaky elbows, stiff neck, and shoulders that have more snap crackle and pop than a box of breakfast cereal. All of these nagging pains are often the bodies way of telling us we’re doing something wrong.

    My best recommendation for avoiding this cycle of pain is to be sure there are no weak links in the kinetic chain. By focusing on the three accessory lifts shown in this video you can be sure you’re getting stronger and more stable in all points required for getting the most out of this classic lift while staying healthy.

    One of KC’s go to accessory lifts is the floor press. As with everything, it’s important to focus on preventing momentum from creeping in. This isn’t about bouncing weight up and down in order to see how many plates you can put on the bar but rather perfecting your execution and being explosive. The benefit of the floor press is that it allows you to press heavy weight without the additional stress on the shoulder normally experienced with rep after rep of traditional bench presses. Additionally, performing the lift from the floor takes leg drive out of the movement making it solely an upper body pressing movement.

    Another of KC’s favorite accessory lifts is the seated overhead press. But once again, In order to minimize unnecessary stress on the shoulders KC uses an incline bench with a slight decline from the vertical position. This allows the front delts to get sufficient stimulus without making it into a strict overhead press. KC credits this move with his ability to explode from the bottom position of the bench.

    KC’s final accessory lift is what he calls the lean back lat pull down. Think the bench press doesn’t require your lats? Well, that’s simply not true. As a true compound movement the bench press relies heavily on the lats for creating a solid, stable base to press from. I’ve said it too many times to count, “you cannot shoot a canon from a canoe”. That saying perfectly illustrates the importance of plugging up your energy leaks and the importance of creating a stable base to explode off of. Strong, powerful lats are going to help give you that foundation to build from when you’re looking to run up your bench numbers. Additionally strong lats are essential for good shoulder stability.

    As you can see, there are some very important accessory lifts you need to do when you are trying to increase your bench. If you feel your bench has been stuck in a rut, give these three lifts a try. If you want a program that focuses on your whole body, then head over to and start training like an athlete. Details matter when you train like an athlete, and when you pay attention to the details, all of your lifts will increase.

    For more videos on how to get a bigger bench and the best workouts for building size and strength, be sure to subscribe to our channel here on RUclip at
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Comments • 1 948

    ATHLEAN-X™   7 months back

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

    • Knight Operator
      Knight Operator  2 weeks back

      Yes please continue to do these form videos, immensely helpful to stay strong and joint healthy. Thankyou.

  • Fran Henares Hidalgo
    Fran Henares Hidalgo  12 hours back

    This video was significantly helpful, thanks!!!

    • You ShallNotPass
      You ShallNotPass  2 days back

      what the f. happened to his forearm?!NO wait I dont wanna know

      • Justice 2017
        Justice 2017  7 days back

        Jeff looks like a jacked version of patty mayo

        • Ish The Face
          Ish The Face  1 weeks back

          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.

          • Colton Shilanski
            Colton Shilanski  6 days back

            His idea is good. I’m usually a closer grip bencher but I tried out his technical ideas and queues and broke my plateau at 290-300 and hit 3 plates for a pretty quick rep after a week and a half of practicing it. I’m 17 5’10 and 225

        • WestcountyWill
          WestcountyWill  1 weeks back

          1. Dumbbell shoulder press
          2. Floor press
          3. Lean back pull down
          4. You're welcome

          • Nikola Lovrić
            Nikola Lovrić  1 weeks back

            Whats up with his right forearm flexors?

          • Heidi Hechona
            Heidi Hechona  2 weeks back

            Checkout his face 🤣 2:40

            • Ricky Pittman
              Ricky Pittman  2 weeks back

              Where can I get that shirt Mitchell is wearing?

              • James Palmer
                James Palmer  2 weeks back

                I keep watching for KC’s right forearm to split open. Daaayum

                • Tech Youngsters
                  Tech Youngsters  2 weeks back

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

                  • Tech Youngsters
                    Tech Youngsters  2 weeks back

                    @Offset _TM thanks man

                  • Offset _TM
                    Offset _TM  2 weeks back

                    there is alot athletes that weight less than 200 and at your age can benchpress 225 like 15 times but u r still solid and keep getting better

                • Shaik Luqman
                  Shaik Luqman  2 weeks back

                  this guy's forearms are bigger than my calves

                  • Marvin Rickman
                    Marvin Rickman  2 weeks back

                    6:20 those underarms...

                    • jason bourne
                      jason bourne  2 weeks back

                      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?

                      • ysd GaMiNg
                        ysd GaMiNg  3 weeks back

                        5:45 wtf happened to his forearm?

                        • Digger Ob
                          Digger Ob  3 weeks back

                          that guys voice doesn't match that beard.

                          • pleasebringmeback
                            pleasebringmeback  3 weeks back

                            Jeff just got dwarfed

                            • Patrick Farrelly
                              Patrick Farrelly  3 weeks back

                              So, I missed it, when do you take the steroids and what ones are best?? :D 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!!!!

                              • Cameron Gomez
                                Cameron Gomez  3 weeks back

                                Does anyone see how freaky his inner forearm looks

                                • Papa Santacruz
                                  Papa Santacruz  3 weeks back

                                  This man has abs on his Forearms.. 4:14

                                  • hasan hüseyin
                                    hasan hüseyin  3 weeks back

                                    What is in that forearm for god sake

                                    • randy rod
                                      randy rod  3 weeks back

                                      Someone put a whole ham in K.C.'s forearms.

                                      • K. & D. Dieter Bell
                                        K. & D. Dieter Bell  4 weeks back

                                        I'm confused: in the perfect shoulder video Jeff says not to shoulder press while sitting :(

                                      • Sas ig
                                        Sas ig  1 months back

                                        I dont know if one of his forearms is pure muscle or if he has a burn scar there

                                        • Yash Sharma
                                          Yash Sharma  1 months back

                                          Jeff would be such a badass grandpa! Amen.

                                          • Erwan Giorgio
                                            Erwan Giorgio  1 months back

                                            How old is Jeff?

                                          • Adam Ortner
                                            Adam Ortner  1 months back

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

                                            • luke g
                                              luke g  1 months back

                                              Currently my bench is 115kg for 4 reps 3 sets. And I wieght 83kg. So not sure if that's good or not lol

                                              • luke g
                                                luke g  1 months back

                                                @Offset _TM No I do 115kg which is like 260-270lbs and I mis typed that I meant I do 6 reps for 4 sets its a good rep range. Yeah my form is spot on. I was just wondering if it's good as I'm not that heavy and I can out lift a lot of heavier people

                                              • Offset _TM
                                                Offset _TM  1 months back

                                                it is like 280pounds he is doing 450 and btw who tf is doing 4reps for 3sets alsso are u doing bench press with correct form bcuz i dont think soo..

                                            • D Tab
                                              D Tab  1 months back

                                              Great video as always. You mentioned weight what sort of reps and sets do youn go for on these. 👍

                                              • curious one
                                                curious one  1 months back

                                                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

                                                • Tom Churchill
                                                  Tom Churchill  1 months back

                                                  Duuude , look at his right forearm

                                                  • Repent & Believe
                                                    Repent & Believe  1 months back

                                                    whats up with his right arms. he tore a tendon or something?

                                                    • Jonathan Mcfadden
                                                      Jonathan Mcfadden  1 months back

                                                      And why isn't this a athlean x program?

                                                      • RXI 6375
                                                        RXI 6375  1 months back

                                                        Christ fucking Jesus! Look at his forearms!

                                                        • Just Me
                                                          Just Me  1 months back

                                                          Good vids but too long

                                                          • josh greg
                                                            josh greg  1 months back

                                                            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.

                                                            • Gabriel Steele
                                                              Gabriel Steele  1 months back

                                                              The hell is happening with this dudes forearm

                                                            • Alphamaleworkouts
                                                              Alphamaleworkouts  2 months back

                                                              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

                                                              • Paul Stringini
                                                                Paul Stringini  2 months back

                                                                Why do I feel like the red shirt guy is kneeling next to Jeff whenever they stand side by side?

                                                                • Mister
                                                                  Mister  2 months back

                                                                  Seriously since I was watching you Jeff, I got more motivated to become an athlete

                                                                  • Bob Eagle
                                                                    Bob Eagle  2 months back

                                                                    the lats antagonize the pectorals. makes no sense.

                                                                    • JB RP
                                                                      JB RP  2 months back

                                                                      He did d same lat pulldown wt greater ease

                                                                      • Jerrad McDonald
                                                                        Jerrad McDonald  2 months back

                                                                        Wow. Jeff looks tiny next to this guy.

                                                                        • G3TTh3 STRAP
                                                                          G3TTh3 STRAP  2 months back

                                                                          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!!!

                                                                          • Joaquin Kurtz
                                                                            Joaquin Kurtz  2 months back

                                                                            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!!!!

                                                                            • Pratik Devkota
                                                                              Pratik Devkota  2 months back

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

                                                                              • UltraRambo
                                                                                UltraRambo  2 months back

                                                                                lol that dude at 3:21 wearing camo is like : wtf did u just see

                                                                                • McFly Boy
                                                                                  McFly Boy  2 months back

                                                                                  what about the bubble gut though?