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 • 1 977

    ATHLEAN-X™   1 years back

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

    • Larry Potts
      Larry Potts  4 months back

      How many days a week should i do this routine? Do this on a chest day? How many sets each exercise?

    • TV Episodes
      TV Episodes  5 months back

      I wanna ask: these accessory exercises for the big 3, are they supposed to be done on days when we are NOT doing Bench, Squats, Deadlifts? or, doing these exercises the same day as doing those Big 3? @Jeff

    • Knight Operator
      Knight Operator  6 months back

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

  • Daveed da sick
    Daveed da sick  1 months back

    The ladies call me three legged monster

    • Ammar Mustafa
      Ammar Mustafa  2 months back


      • OneGoofy03
        OneGoofy03  2 months back

        I wonder what this dude would look like at 10% body fat

        • Abel Valdez
          Abel Valdez  2 months back

          Need to build up mu forearms what excerices??

          • Constantine Thomas
            Constantine Thomas  4 months back


            • FromBeToReality
              FromBeToReality  4 months back

              THUMBS UP!!!
              then watch!!

              • Jethroe Schiller
                Jethroe Schiller  5 months back

                Sub 225 gang wya

                • Freaky Survivor
                  Freaky Survivor  5 months back

                  The most I can bench is like 135 pounds I started a month ago thouu

                • Guy Collishaw
                  Guy Collishaw  5 months back

                  Lat engagement through bottom to top of the lift has helped me immensely. I knew I used to do it but focusing on it through full ROM has given NO shoulder issues since... considering I used to have a twinge after most chest days even when lifting lighter weight.

                  • Jimmy Farber
                    Jimmy Farber  5 months back

                    Do you have a program to target the big lifts?

                    • Shourya veer kanwar
                      Shourya veer kanwar  5 months back

                      How to get monster firearms
                      Oh forearms

                      • Jordan Patterson
                        Jordan Patterson  5 months back

                        This guys forearms look fucking crazy

                        • Andrew Levister
                          Andrew Levister  5 months back

                          I am on Month 2 of Athlean Total Beast program but I can only do 4 sets of 6 reps with a 15lb plate on the bench. I’m pretty shit lol.

                          • Justin Kandleman
                            Justin Kandleman  5 months back

                            Anyone else see dudes forearms? They’re so ripped they have their own six pack!

                          • Despair
                            Despair  6 months back

                            My overhead presses and lat pull downs are super weak... That explains why I never benched more than 225

                            • Grace Garcia
                              Grace Garcia  6 months back

                              I live when the guy walking by does a double take at 3:20

                              • Hey Its Alexx
                                Hey Its Alexx  6 months back

                                You see this mans forearm? 😭

                                • Mayer Amschel Rothschild
                                  Mayer Amschel Rothschild  6 months back

                                  Jeff would an incline body weight/weighted row work for the last pull down accessory lift? I feel like it mimics the same motion and hits the same muscles if you angle it correctly. Am I wrong?

                                  • Fran Henares Hidalgo
                                    Fran Henares Hidalgo  6 months back

                                    This video was significantly helpful, thanks!!!

                                    • Justice 2017
                                      Justice 2017  6 months back

                                      Jeff looks like a jacked version of patty mayo

                                      • Ish The Face
                                        Ish The Face  6 months 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.

                                        • Bandingo Shimslanf
                                          Bandingo Shimslanf  6 months 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  6 months back

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

                                      • Nikola Lovrić
                                        Nikola Lovrić  6 months back

                                        Whats up with his right forearm flexors?

                                      • Heidi Hechona
                                        Heidi Hechona  6 months back

                                        Checkout his face 🤣 2:40

                                        • Ricky Pittman
                                          Ricky Pittman  6 months back

                                          Where can I get that shirt Mitchell is wearing?

                                          • James Palmer
                                            James Palmer  6 months back

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

                                            • Tech Youngsters
                                              Tech Youngsters  6 months 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  6 months back

                                                @Offset _TM thanks man

                                              • Offset _TM
                                                Offset _TM  6 months 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  6 months back

                                              this guy's forearms are bigger than my calves

                                              • Marvin Rickman
                                                Marvin Rickman  6 months back

                                                6:20 those underarms...

                                                • jason bourne
                                                  jason bourne  6 months 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?

                                                  • Yotam Danziger
                                                    Yotam Danziger  7 months back

                                                    5:45 wtf happened to his forearm?

                                                    • Ares Pertriousvis
                                                      Ares Pertriousvis  7 months back

                                                      that guys voice doesn't match that beard.

                                                      • pleasebringmeback
                                                        pleasebringmeback  7 months back

                                                        Jeff just got dwarfed

                                                        • Patrick Farrelly
                                                          Patrick Farrelly  7 months 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  7 months back

                                                            Does anyone see how freaky his inner forearm looks

                                                            • Papa Santacruz
                                                              Papa Santacruz  7 months back

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

                                                              • hasan hüseyin
                                                                hasan hüseyin  7 months back

                                                                What is in that forearm for god sake

                                                                • randy rod
                                                                  randy rod  7 months back

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

                                                                  • K. & D. Dieter Bell
                                                                    K. & D. Dieter Bell  7 months back

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

                                                                  • Sas ig
                                                                    Sas ig  7 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  7 months back

                                                                      Jeff would be such a badass grandpa! Amen.

                                                                      • Erwan Giorgio
                                                                        Erwan Giorgio  7 months back

                                                                        How old is Jeff?

                                                                      • Adam Ortner
                                                                        Adam Ortner  7 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  7 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  7 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  7 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..

                                                                        • Heisen berg
                                                                          Heisen berg  7 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  7 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  7 months back

                                                                              Duuude , look at his right forearm