Do you have a weak bench press? I did too... | Strength Coach Explains
Sebastian Oreb
15,305 views
Work with me directly: https://taap.it/coachingyt
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
CONNECT WITH ME:
Instagram: Instagram: australianstrengthcoach
Subscribe for more strength training tips and tutorials.
20 Comments
195-3, 200x6x2,175x2x5. lite day friday 10x3x190. How is that for strength. Goal 220 bench miss twice in competition.
Do you have a weak bench press? I did too... | Strength Coach Explains
Sebastian Oreb
15,305 views
Work with me directly: https://taap.it/coachingyt
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
CONNECT WITH ME:
Instagram: Instagram: australianstrengthcoach
Subscribe for more strength training tips and tutorials.