Do you have a weak bench press? I did too... | Strength Coach Explains

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Do you have a weak bench press? I did too. For the first decade of my training, I was stuck under 140kg. Now, I can press 250kg. How did I do it? By building a massive foundation of muscle and then learning how to arch correctly.

In this video, I take you through my "Heavy" Bench Press day, aiming for 190kg triples. I explain my exact progression model, why I never bench heavy the day after squats (to avoid elbow pain), and why I believe the "Dumbbell Press vs. Bench Press" debate is stupid.

I cover:

The Arch: Why thoracic extension isn't just a powerlifting trick—it's essential for shoulder health and positioning the scapula correctly to press overhead.

Grip Width: Why wide grip isn't just about arm length, but about having the strength to stabilize the pec in a lengthened position.

Bar Path: The truth about the "J-Curve." Why cueing a straight line often results in the correct curved path naturally.

Equipment: Why you don't need a belt or wrist wraps to bench 100kg, but why they help when you start pushing 200kg+.

Zottman Curls: The best "bang for your buck" arm exercise that targets the biceps, brachialis, and forearms in one movement.

TIMESTAMPS

0:00 - Intro: The goal is a 220kg Bench Press

2:15 - Warm-up: Dumbbell Press & Lat Pulldowns (Superset)

4:40 - The "Stop Benching" Trend: Why social media is wrong

7:00 - Equipment Check: Do you need a belt for bench?

11:20 - The Unrack: How to spot correctly (Thighs on the bar)

15:40 - Top Set 1: 190kg x 3

18:50 - Bar Path Analysis: Why I pushed the last rep forward

20:15 - Top Set 2: 190kg x 3

23:00 - Heavy Dumbbell Press (65kg x 10)

26:30 - Thoracic Mobility: Why you need to arch

32:00 - Accessory: Paused Overhead Press

35:30 - Accessory: Band Assisted Pull-ups

38:00 - The Zottman Curl (Bicep & Forearm Builder)

40:15 - How to wrap your wrists properly (Gangsta Wraps)

43:00 - Dumbbell Skull Crushers

45:30 - Summary

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