RISTER ALL! Of course my life matters to me, but not just mine. Everyone's. Don't fear failure. It's all as true today as when you were 12. And the bad business, your dreams, the death. I'm on you! Surprise! What's good with YouTube, it's your boy FB Atthmat. Back with another YouTube video for you guys. I know it's been a minute since the last one. I've just been kind of doing some thinking and just kind of... Just... Just like gone, you know what I'm saying? So I'm just trying to come up with like really good ideas for the YouTube channel period. So that being said, today's workout is considered around building the bench press. I feel like I've kind of molded myself into... I want to say like a bench specialist, but you know for my body weight and the amount that I can lift, I am pretty knowledgeable when it comes to bench pressing. Now today we're going to talk about three exercises that I think are very beneficial when it comes to having a big bench. If you guys are plateauing in your bench press, these are exercises you should definitely be doing. Or it's not even exercises. It's just like things little small enhancements that you can do to your exercises that will increase your bench. Now first off, you want to get a big bench. What do you have to do bench press? There's nothing around it. You can't do exercises outside of bench press alone in order to get your bench up. So it starts with bench press. And the thing we're going to do for this is I'm going... I've told you in the past that you know the pyramid scheme is a very good set for building strength and increasing muscle mass. But we want to solely focus on strength right now. And I want to talk about cluster sets. Now with cluster sets, you pretty much have a very short amount of rest time. You pick up weight around the 80% mark. And you're taking breaks like about 15 seconds in between five reps. So when I hit my first rep, you know I'm resting for 15 seconds. But we're going to start out with a warm up that I use as a pyramid. So you know my 135, my 225, 315. And then I get to my 80% which is around 405. And I'm going to... It's going to be one set. And the thing about it is, is I think a lot of you do too much. Especially when it comes to strength. Like when I was making my most strength gains, I wasn't doing extra volume work on the bench press or deadlift or anything. I pretty much did my compound movement and called it a day. I probably did two more exercises after that. Three exercises in a workout and called it a day. And especially you younger guys, I know a lot of you are just out there in the gym trying to get as much reps as possible. And like you really... There's a time and place for all of that. But at the same time, like you just want to get your protein synthesis. You just want to break it down. And for that protein synthesis to kick in. And then you can just cut it out right then and there. Because I feel like the more you do, I mean it's not. I feel like I think it's, it's, it's facts. The more you do, it's not going to benefit you. Heck, you can, you can even hinder your growth, your muscle, your strength when you do too much. So trying to start out a little lighter sometimes when I'm going to mean lighter is about like less exercises. Not too crazy. And like you don't have to do six, eight different exercises every single workout. I don't think that's very... No, it's not necessary. So we're going to start with the bench press cluster set. We're going to get to 405, which is me. I want to get to 405, which is my 80% max as of right now. And I'm going to do one rep, come up, take a break for 15 seconds, drop back down, one rep again, 15 seconds. All the way up to about four or five sets. And what that's going to do is it's going to really test... It's almost like you're doing a build up max out because after every one rep, you go back... 15 seconds is not going to seem like enough rest to get that, you know, next rep. So the more time goes on, you get to that 4th to 5th set. That 405 is going to feel like a 1 rep max. And we're trying to mimic that feeling. So therefore we're building some strength in this exercise. And I don't think a lot of people use this method. It's something that I've done here and there. Usually when I don't feel, especially when I'm when 405 is feeling like really heavy, and I don't feel like hitting it. Because I can hit 405 for like, you know, on average day, three, four reps, right? But it's different when you take that short break, go back into it again, take that short break, go back into it again. Because you're not using that band effect and that intensity in those moments. So therefore the way it feels heavier every time you go back to it. And this is something that I've done to help me get used to strength training again. And I'm pretty sure this is one of the things that I did to get past 500 pounds back last year. So definitely add this into your arsenal of strength training. But before that, I want to talk about, I mean, before that, I want to talk about in my reps beforehand. You probably saw that I was doing a little bit of a eccentric control tempo motion. And a lot of things that involve just building, just building so many muscle fibers and really focusing on the power and strength you need for bench is pretty much developed in that eccentric phase. So let's say, you know, most, most athlete players of football basketball, whatever you are, it's just all about reps. You know, a lot of people don't focus on that slow down and then press. It's just boom, boom, because we're trying to focus on explosiveness and conditioning when we're working out. Now, if you can take that down a little bit and let's say do, you know, a one, two, three second eccentric into a power push, three second eccentric into a power push. You're going to pass though that plateau you have because your body is not used to that. Your body just wants to drop that weight and press it back up. So you're slightly making this little difference into your exercises that will help you develop strength in the long run because it's different. You know, a lot of us just get our bodies don't see changes because we get too use to certain temp to a certain tempo in our exercises that we do. Everything's the same. One down, one up or like one zero, one instead of like a one, you know, one or two second hold. I'm doing a tricep, you know, just I'm just trying to give you guys an idea of what it is. Okay. And when you play around with tempo, take your time with things, slow in control, and then a powerful press. Those things will definitely help even you can even do a tempo, eccentric into a tempo, a concentric. And that's going to even further help build the power through those blocks, especially if I'm pressing up like if I'm just controlling it, really pressing up, your body's having to work more through each, through each length of your extension to your arms. Right. So if you're constantly doing that, your body's just developing strength in different layers. There's this thing called a, it's called a Medusa, years ago, or you see people use blocks that have blocks on their chest, or they're just working different paths of range of motion. And that's what that pretty much does for your chest is. You're working different ranges of motion more in a, in a time manner. So that's something else, which is the, which is the second thing that is needed to increase the strength of your chest. And the third, most of all thing I think people still slack on is the, you know, seated shoulder press, you know, seated barbell shoulder press dumbbells. Good. But I feel like barbell, if you, I feel like if you have a legit strong overhead press, you're going to be able to pretty much. At least get, hey, let's say quarter, you should be able to do like quarter more, you know, you know, I'm saying. So we're going to do 24% of that more of the, of your overhead press. And once again, you know, at these things until your exercise, until your workout routines, again, they'll be definitely, they'll definitely be beneficial for you guys. If you're not doing them now, or if you are doing them now, just try play around with, with eccentric concentric tempo, do the cluster sets. You can even do a cluster set. If you can do a cluster set for a deadlift bench squat overhead press, your compound movements. And I'm pretty sure these things will help you build strength. So that being said, grab your don't touch teas. You'll definitely hit a PR in these bad boys. I'm, I'm probably, you'll get, you'll get that 10% strength increase buff you need. Alright, so that's on the Alpha clothing website. Alpha clothing dot com not not com but Alpha clothing dot CO. So definitely check that out. And I'll catch you guys on the next YouTube video. Do I'm so off today video, speak English, Toronto. Follow my Twitch channel at twitch.tv slash fb aftermath come through my gaming live stream. If you love gaming, if you like listening to me, I don't like listening to me, but you can like listening to me. And we just have a good time. So catch you guys later. Of course my life matters to me, but not just mine. Everyone's don't fear failure. It's always true today is when you're a 12 and a lot of business. Keep your dreams intact. .