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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 youtube at
49 comments
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How to get monster firearms
Oh forearms
Do you have a program to target the big lifts?
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.
The most I can bench is like 135 pounds I started a month ago thouu
Sub 225 gang wya
Awesome
Need to build up mu forearms what excerices??
I wonder what this dude would look like at 10% body fat
Thanks
Can anyone explain how this 150lb Asian kid can bench press 410lbs? And this huge dude in your video only presses 60lbs more?
https://www.youtube.com/watch?v=l84vmuuuHRg&t=310s
lol, Jeff's posture in this video xDDD
Bad ass!!!
Getting a bigger bench is almost as important as flexing biceps all the way thru a video 😍
Get this idiot off your channel he's making a fool of himself at expos asking guys to cash him outside…moron
Jeff next to monster = Jessie next to Jeff
We have 1 thing in common. I'm known as "that 3 legged monster" 😂
Wow 110lbs single arm ohp!!! Man is strong!
BRO LOOK AT THOSE FOREARMS ON BEARD MAN
love this channel!
what's up with his right forearm? That shit is huge but kinda weird looking? Injury?
They forgot about the face pull! Still need to find time to squeeze that in!
Most helpful tips in all your videos and at times quite comical😂 brro thanks for sharing your knowledge especially to a beginner like myself
Go ahead and pause at 3:31 and stare at that forearm. 👀
This dude is a Viking.
7:15
Jeff: It's almost simulating what?..
Me: FACEPULL!!!
Jeff: It's almost…
Me: Hell yeah, I know I was right, just say it already!
Jeff: A reverse bench press.
Me: Oh…
Great job guys thankyou
This lifter is a real monster. Wow. He is doing some serious lifts
KC is huge
On today’s situation I been doing a lot of floor bench presses …. but the gains don’t stop 💪🏼
Thanks so much finaly did this 4 2 weeks and finaly past the 200 mark…im a small 130 pound man finaly got 225
I've always had a shitty bench 80kg for 2-3 reps is my max so i never do it my squat however is 2x bodyweight so i'm fine with that
I just do dumbell press on incline it's more comfortable for me
I might be able to bench press one of his dumbbell's lol.
Nobody has mentioned this guys forearms? Holy fuck man, tell a brother your secret.
I’ve never seen forearm development like this. Idk how I feel about it.
Question since I can floor press 175 pounds how much should I be able to bench press?
This guy's forearms have biceps…
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Do someone know what the momster's IG?
Only the real men of culture will know the meaning of the numbers on the black shirt in the thumbnail
8:10 that forearm
So if i do lean back pulldowns, i'll get the same tension on the lats as the normal lat pulldowns, right? Like, can i do them on pull day, instead of normal lat pulldowns?
Jeff and KC, does the floor press help for your chest development as well?
How do I see the rest of the series? I don't see this in a playlist or anything. Anyone knows the name of those videos?
Guys this is how to get bullied 7:18
i bench press 3 times a week..and 20 acesories plus..my bench day take 3-4 hours..
The bros got Popeye forearms
1:49
I would rather be and look more natural like Jeff than be as big as the other dude. More mobility anyways.