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

JEFF: What’s up, guys? Jeff Cavaliere, Little bit of a lost voice, here. Fresh off our ATHLEANX Live conference. Once again, we have KC Mitchell, the one-legged
monster, in town. We always have to get together, though. KC: Yeah. JEFF: Off the scene and, of course, bring
another video back. Last time we got together a lot of guys found
some useful information. KC: Yeah. We did ‘how to help three big lifts’. Bench, squat, and deadlift. We did that. JEFF: And accessories. KC: Yeah, and accessories and they really
seemed to enjoy that. JEFF: So, what I want to do this time is go
more on the tip side. KC: Yeah. JEFF: Obviously, you’re benching has been
successful for you, but what is it that helps you most? I want to dig down into the biggest tips,
when it comes to your bench, that you’ve had, and I want to share that with them. So, we’ll break them down one by one. KC: Okay. JEFF: All right, so we’re going to kick it
off with our first tip. Our first key for you is, what? KC: Leg drive. JEFF: Leg drive. Leg drive is definitely one of those things
I think is misunderstood. People don’t realize the importance of their
legs when it comes to the bench-press. KC: The legs are very, very powerful and they
create a lot of energy. It’s like the very point of where the energy
is going to generate. JEFF: Right. KC: To get this whole bar moving. So, leg drive is very important. You could literally be missing out on 20lb,
30lb, 40lb jumps in weigh in your max bench-press by adding in- JEFF: So, show them, because there are a lot
of key points when it comes to the leg drive. KC: Yeah. JEFF: Especially even in direction, right? KC: Right. JEFF: People screw that up all the time. KC: So, I would get myself up on the bench
a little bit, scooted out a little bit. Then I sit back on the bar and, me, I look
to get right under the bar first to make sure the bar is lined up and right down the center
where I’m going to be. It’s not going to be off a little bit. I try to get my hands placed where I feel
comfortable. Everybody is going to be a little different,
depending on your arm length. I like to be about right here. Just a little shoulder width apart. Then once I get to here, I pull myself under
and I dig my legs underneath the bench. The key here is, you’re not pushing straight
down. You’re pushing – right. I’m pushing – my whole goal is to push this
way. JEFF: That way. That’s going to tie into our bar path. KC: Into our bar path, absolutely. So, once you’re set in here, legs are really,
really tight. You should feel a lot of tension in your legs. JEFF: Through your quads. KC: Through your quads. You should also be squeezing your glutes. A lot of people get so hung up on the legs
and the quads and they’re not squeezing their glutes. Glutes are going to allow you to stay down
on the bench. So, when you go to do your leg drive you’re
not popping up. So, legs dug in deep, squeezing really hard,
hold. Two, three. Bar’s out, comes down, and then when you get
to this point, this is when this motion – you can see my legs right now, they’re starting
to – the bar wants to go this way. So then – we’ll do one quick one. One more. JEFF: Come on. KC: One, two, three. One more time. Ready? One, two, three. Then the legs are really pushing a lot of
that weight back toward the bar. A lot of people get into the habit of – which
we’ll talk about – bar path going up this way, but if you get that leg drive in, it’s
really going to help that bar path get a lot better. JEFF: Right. KC: Which is the next, main tip. JEFF: Right. The bar path, because of how key that is to
execute that lift. We’re even going to talk about why, from a
physics standpoint, you’re creating less work for your body by being able to utilize a better
bar path. KC: Mm-hmm. JEFF: All right, so let’s talk about that
aspect. So, the second thing is, the top tip, is bar
path, right? KC: Right. JEFF: It seems simple, but people literally
get this wrong all the time. KC: That’s one of the bigger things that a
lot of people get wrong. Even as elite power lifters, we miss groove,
and our bar path’s wrong, bar comes this way, you’re more likely going to miss a good lift. JEFF: Yeah. Like you said, a mountain. If you trying to climb a mountain that was
straight up, or if it had some angle to it, it’s going to be easier to go up that mountain. KC: Right. JEFF: And when it comes to strength, I talk
about it all the time. Strength is about efficiency. It’s not about being inefficient. You’re going to be more efficient to be able
to go in this angled path because the resistance factor is different than it is to have to
go straight up against gravity. KC: Absolutely. JEFF: So, you’re making your job easier and
you’re able to be more explosive and powerful by having the right bar path. Which is going to be at the angle. But I want Casey to show you what it is and
why he thinks the way he does, when he does it. KC: Right. JEFF: What are some of the tips that you use? KC: I’ll do it – I’ll show you a bad bar
path and then I’ll show you the actual bar path. JEFF: Right, okay. KC: And more than likely, you’re going to
be able to see the difference in the speed. Just because of how much easy it is for me
to generate that power from the leg drive that we talked about, and then to get that
good bar path going out of – basically, toward your spotter is where you want to go. JEFF: So, you’re going ‘bad’ first? KC: Yeah, we’ll go bad. I’ll show you guys a bad one first. One, two, three. So, this is what most people do. They come down and they’re even here, low
on their chests. JEFF: Right above the nipple line. KC: Right. Then when they go to press- JEFF: Right. KC: That’s the basic mistake right there. JEFF: It’s also worse on your shoulders. KC: It’s worse on your shoulders. Even your chest because your extending your
chest the opposite way that it’s supposed to be going down here. JEFF: More importantly, we’re completely nullifying
what we talked about when it comes to leg drive. KC: Absolutely. JEFF: The leg drive was, remember, coming
in this direction. KC: Right. JEFF: You’re pushing in this direction to
support that push. If you’re going straight up, you’re fighting
the purpose and intent of leg drive. KC: Absolutely. So, now I’ll show you the right way. You can see here, it’s a little bit higher
on my chest and it goes back. So, I’ll do it really fast for you. That’s a lot simpler to move a lot of weight. JEFF: So, another place people screw it up
is their setup. Even a lot of newbies will get in there and
they don’t know how to set up. They set really close underneath here to lift
it because they need that help and they’re afraid to ask for a spotter. They’re sitting there saying 205lb on the
bench and they’re afraid to ask for a spot because they feel self-conscious about it. But if you setup underneath the bar so you
can get leverage to lift it off, you’re never going to be able to follow that bar. KC: Right. Not at all. So, with that it’s – have some damn confidence
in yourself and go ask somebody for a little help. You’ve got to think, the most elite powerlifters
at competitions have somebody get the bar off to them so they can get that leg drive
that generates that great bar path, so they aren’t under here. Not only that, if you get under and you try
to lift that off yourself, the amount of damage it could do to your shoulder- JEFF: You’re in such a vulnerable position. KC: Very vulnerable. So, it’s really not worth it. So, if you’re really – if you guys really
want to get stronger, and you’re trying to go for some heavy sets, really want to get
that leg drive, really want to get that good bar path; grab somebody. And it doesn’t matter what weight it is that
you’re going to lift. To you, it’s 135lbs and you want to ask a
guy that looks like he probably does 400lbs. That’s okay. At one point he was doing 135lbs, too. JEFF: Exactly. KC: And the goal, at the end of the day, is
to get stronger, and to be efficient, and not get injured. If that’s what it takes, that’s what it takes. JEFF: So guys, if you’re looking for programs
where we put the science back in strength, they’re all over at Our TOTAL BEAXT program has Casey in it, right? KC: Yeah. JEFF: Because you’re a beast. KC: I’m in it. JEFF: You’re in it and you’re showing us some
of the same principles here. It’s available at In the meantime, if you haven’t already done
so, make sure you subscribe and turn on your notifications, so you never miss a video when
we put one out. Make sure and leave a comment below so you
can let me know what else you want to see here – more stuff you want me and Casey
to cover – and we’ll do that for you guys. All right, see you soon.


  1. 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…

  2. All these tips he has shared are very hard to put into actual practice. Leg drive is something you have to feel there, bar path is difficult to check unless you have a PT or somebody looking at it (and knowing what is correct and what is not). You can do something about placement but again a good PT should be there to correct a bad positioning. Non everybody is lucky enough to have a Jeff in the gym, most of us have somebody chit-chatting with other people or staring at the phone or, even worse, giving the worst pieces of advice… This is essentially why we are on this channel.

  3. Curious as to how the "bar path" comes into play when doing reps. If the proper bar path is to push back towards the spotter, it seems like a difficult task to bring it back down for additional reps and maintain the bar path, (in reverse?).

  4. So basically, most people are wasting their time doing bar bell bench press because they're never going to havea spotter and therefore will never have a proper bar path and therefore will never reach their genetic strength potential in this movement. Got it. No wonder I never hit 225 pound bench after 18 years in the weight room (because I'd always hurt my shoulder or something and have to quit for months on end, INJURIES are KILLING MY GAINS!).

  5. dude, tell your camera man to get better angles. the only thing i can see is the side of the weights when this guy is at the bottom of the movement, i can’t see the positions of any of his upper body

  6. KC You’re total beast challenge really gave me confidence in my strength and compound lifts. I did way better than I thought I would have, it was nice to see I was capable of more than what I thought I was capable of. Thank you

  7. now i'm confused. Would i be using this for just maxing purposes? or would i use this form for all bench presses no matter the weight

  8. I brought a friend of mine… who is naturally huge, to the gym with me.
    I'm benching 60kg max and he with no training at all easily benched 150kg.
    Moral is… just do you.
    If your 175cm tall your not gonna bench the same as a guy whos over 2m and built like a strong man.

  9. Qestion im starting to work out just to get the following muscles in my boddy to grow because im very skinny person i want my tricep, bicep, forearms, calf, and wider boddy. But my question is i dont like dieting at all, although im taking some preworkout powder and protein shake powder after working out. Will i still grow those following muscles that i want even thought i dont like deiting? Thanks

  10. Serious question: so the last tip about moving your form so that it aligns with the way you’re pushing your legs is really helpful when you’re maxing out, but I don’t understand how you can do multiple reps if you’re just pushing it back to your spotter? Would have loved to seen this guy, just for example, rep 225 while pushing the bar back towards the spot.

  11. i do soldier press (not sure about translation) with rules on legs above bench, and no belt/gloves/shirt/wrist straps… so the leg drive wont actually give any benefits to my benching xD

  12. My biggest problem is I can't keep the arc in my back. The moment I get it down to my chest, my back goes flat. Any tips?

  13. Youre talking wayyyyyy to much. Takes this advice. I dont usually ask for likes bur like this comment so he can see this please. Sorry for bad english

  14. I’ve been trying to master the path way of the bench to increase some weight. My question is, can you practice this motion on a smith machine if you don’t have a spotter?

  15. What recommendations would you give to someone who primarily works out completely alone and doesn't have access to a spotter but still wants to implement proper bench/bar positioning and leg drive?

  16. This literally just reduces tension on the chest and uses more of your legs, back, shoulders, arching your back like that simply reduces the emphasis on your chest

  17. Hey Jeff,, recently I've had the dreaded rotator cuff injury and avoided chest dips, triceps dips… since this time my shoulder chest press have both declined,, are dips a main source of strength connected to pressing.. what great channel …

  18. Thanks. This is going to help me tremendously. I knew about the quad tension, I just didnt know how to achieve it. Currently, can get 275. If I get 315 I'm rattlesnaking every weak minded millenial I see. 🏃👬

  19. Thank you for this video. I just broke through a 6 month plateau. Would love more tips on increasing the incline bench press and weighted chin up-thanks again!

  20. What Im missing from the side shots of the 'bar path' is that he only made one rep.
    It would have been good to see atleast 3 to 5 of the good 'bar paths'
    If the good 'bar path' goes back at an angle then comes back to the chest also in an angle.
    So we should never push it straight up and down during 'reps' ?

  21. So his lower back is arched off the bench during the entire press ?
    You could easily shove someone arms under his back in and out there is so much clearance

  22. Happy with my bench this year went from not even being able to bench 100kg to being able to bench 120kg hoping to get to 130kg by the end of the year

  23. So this is more about increasing your bench press weight then it is about hypotrophy of the pectoral muscle…

  24. If it’s heavier to press straight up against gravity wouldn’t that mean you are actually stronger if you do the sane weight as someone lifting slightly back?

    Also, if you are slightly back at the end of your bench, aren’t you putting strain on your shoulders because it is at an angle rather than directly under a vertical solid foundation?

  25. I just watched your most recent bicep workout video and in that you recommend making the excersize more difficult by not using the forearms thus putting more strain on the biceps. My question is, if using your legs makes a benchpress easier then how is that different from using your forearms to make curls easier? If following the logic from the bicep video then shouldn't you avoid using your legs to put more strain on your chest? I'm relatively new to lifting so I'm just asking to get my confusion cleared up.

  26. Video is weird. Does this give me more pump after bench press? I don't really care how much I bench, as long as I'm doing it right and get a good pump. Second, this guy arches his back so much, which is odd because one of the videos I watched a while ago said it's "bro science" to do this, so I'm confused why they would feature someone who arches their back during bench that much….so is it bro science or not??

  27. But if you use the legs to help, how can you better isolate and focus on chest? It's not about weight, it's about muscle gain.
    Also, this angle will need a spotter all the time, you can only do 1 rep at a time. Most people to 8-15 reps.

  28. Jeff – thank you for the incredible content you've shared with the fitness community on social media. I have to admit that the bar path concept presented in this video made me do a double-take. I was under the belief that the chest was stronger when allowed to move in a more declined pattern. When I went to apply the bar path guidance, I felt awkward and unnatural. So I decided to use a smith machine that would mimic the bar path with the support of the guide rods to re-train my bench technique. I felt like that helped. Would you advocate that approach? Can you do a video dedicated to bench grip (width, reverse grip), bar path, and how these concepts also apply to dumbbell bench press as well as incline and decline? You could call the video "Everything you need to know about bench press". Massive respect. David

  29. Good video. I will work on leg drive more. Maybe it will get me to my 600 raw before I am 58 years old. Tired of being stuck 15 pounds shy.

  30. Man that’s great info! I can’t tell you how much I appreciate everything you all do. Understanding the science of how to do things effectively has helped immensely.

    Because of all the things I’m learning here I’ve grown strength and conditioning wise quite considerably over the last several weeks. I can say confidently that because of all the things I’m learning here I’ve added almost 100lbs to my previous dead lift best. All because of learning the science and targeting all the little areas that no one wants to take time to target, the things I didn’t take time to target until I started seeing the science and sometimes just common sense stuff !

    Thank you all!

  31. If you can get me 40 more pounds on my bench then sign me up!!! That would put me past my present goal. I hope there is no age limit since I am 57 years old. I would love to add 40 pounds to my raw bench. THat would put me at 625!! WHOOHOO!!

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