How to RAPIDLY Increase Your Bench Press in 3 EASY Steps (30lb Increase)

what's up everyone Kyle here from Colossus Fitness today I'm going to show you how to drastically increase your bench press recently I was able to go from 305 lb all the way to 335 lb in about a 12we time frame and I know so many people who are struggling on their bench press and they just have numbers that they're hitting that they're not happy with and it's just not acceptable for them that's exactly how I felt so I decided it was time to make a change with these simple tips and I'm excited to share some of them with you so a little backstory I had hit a personal record of 270 lb many many years ago I was super excited about that and for years on end even after competing at Powerlifting Meets even after getting my squad up to 475 my deadlift to 525 my bench just wasn't moving anywhere now when I competed I always be in the lighter range you know anywhere between 160 170 lb and that's something I'm going to be talking about afterwards but it just wasn't going up and I was always under that 300 lb Mark and when I did test my personal record a couple months ago I was in that 305 Mark which I was really excited about to be over 300 lb finally now with that I said enough is enough I need to hit 315 lb it's one of my lifetime goals I've always wanted to do it so let's just go all in and let's see what we can do so I went to work now this video may be a little bit different in terms of just being in the gym show and use specific movements to increase it and you know form breakdown and all that other stuff but I do find within personal records within achieving anything a lot of it takes a mental change but also a number of different things that you can do inside and outside of the gym gym so the first thing is actually going to be nutrition now bear with me when I list out all of these points included I truly look at any transformation of a personal record of anything fat loss related whatever you're trying to do typically there needs to be three things involved you can just look at a triangle and put something on each point once again nutrition training and then accountability and lifestyle within a goal it's very very hard to hit it without having all three of those in place even when it comes to bench press even when it comes to losing 50 lbs or running a marathon whatever it is if those things aren't all in place we're going to fail and for the bench press the nutrition was the biggest thing and I just simply started to bulk up I started to eat over 4,000 calories I did gain over 15 lbs at a certain point and actually 10 of those pounds I think it was 10.8 lb maybe 10.6 was muscle and I documented that from aexa scan which I'll put on the screen so you can actually see that it's legit uh and 100% real and that was completely natural I just went really hard with my training which I'll talk about after but nutritionally when I started to eat a lot more simply increased my carb intake but of course my protein intake as well and overall calorie intake I found that it made a very big difference my joints wouldn't bother me when I would start bench pressing three times a week I felt like I had so much more energy and a lot of times you will see powerlifters who just end up getting really really really big and honestly it does translate over into the bench press but to me personally it's not worth just being able to bulk up to 250 and say hey I've benched like 400 now I'd rather still keep keep it to a certain degree I was just about 190 lb when I did hit my new personal record next up let's just talk about training so for me personally I followed a dedicated routine that Coach Josh put together for me and there was just no negotiating every time I would get in there and I would do it even if it was a tougher day even if I I was a little bit sore I stuck to the program and I put in the work every single day for me I would hate to get to that testing day and know that I could have done more or think back to that workout that I skipped so obviously sticking to that proper program a lot of times people just go in and test their one rip Max consistently and fail and fail and fail over again but it just never ends up being worth it so stick to that program even there would be times where I'd want to test early and Josh would be like let's just wait for it let's just chill and that helped a lot so three times a week benching and also when it comes down to it breaking down where you're weak can really really help so if you notice that you give out on the triceps like right around lock out you're going to have to increase your tricep strength right so even close grip bench press I started to incorp quite a bit of that uh you know if you're really weak off the chest I started to do do a little bit of pin pressing which was absolutely awesome as well so I know it may sound obvious but I just went all in with the three times a week benching with the accessories and making sure that most of the movements I was doing would translate over to the bench press it is easy to do a lot of fluff working in out of the gym it is very fun and you know I will do some flies and whatnot here and there but a lot of my mindset was dedicated towards how can I get this bench press up and what can I do to get me better towards that number one one goal last but not least is obviously the accountability the challenge the real Stakes uh department and this is something a lot of people miss out on I'm a big fan of this and I am a fan of Challenge and I thrive off of it especially if there's money involved especially if there's my ego involved and that's exactly what I did so I basically a guy in the gym we had h a challenge going on and essentially there was some money on the line to see who would bench press more at a certain time frame and this was really really motivating cuz going back to the workout side of things like whenever it came down to just maybe like taking a shortcut maybe one rep or one set or whatever it is I would always think about that this alone helped my mindset so much more because it's never been that serious for me to increase my bench press I've always said you know what I want to hit 315 it'd be nice to hit 315 I want to be over 300 and then when it came down to and I said I've got 12 weeks from now I think it was around 8 to 10 weeks when we shook hands and uh did this agreement but I was like the worst thing that could happen is that I could show up on the specific day at the exact same bench press and I would to me that would be complete failure I would just be embarrassed I wouldn't want to do that so I did everything it took I went to the drawing board Josh helped me a ton and every time I'd be like man I want to beat this guy and so with that it really helped me push I went into the gym I hit the 315 it was super simple I felt absolutely fantastic we went into the uh next week we did our Challenge and uh I worked up to a a Max of 335 which was absolutely incredible felt so amazing to be able to do now we did make an agreement that it would be more of a gym lift so it wasn't something exactly powerlifting standard wise but I'd still count that as a gy PR which I'm really pumped about tried to keep it as tight as possible and uh it's nice to be able to say that I finally hit that but once again having some real Stakes having a challenge having some accountability these are things a lot of people don't think about cuz they're always like I just need to bench more and increase my volume which can definitely help in in some way or another but I find that whenever it comes to anything that I'm struggling with adding that extra layer can help in so many different ways so that's just what helped me personally I give that credit alone to just helping increase that 30 lb jump because I'm very competitive and that's all I would think about especially me and this guy we would just go back in Forth chirping and uh it definitely helped for sure so that's all I have for today just really excited about this amazing Milestone pump to see what I can do going forward but just once again when it comes down to goals just think of that triangle there's the nutrition there's the training and then there's the overall accountability SL consistency SL lifestyle everything else falls into that place whatever it is that you want to accomplish I find that just being able to believe in yourself have that mindset visualized that's another thing is even there is times where I would not technically be able to hit a squat that I want to hit but I thought about it so much and I visualized it I know it sounds crazy but I find that it makes such a big difference on your journey and a lot of people when you have that self-doubt of just like I can't do it or every time you put that weight on on the back and you're just like man this is so heavy I don't know about this like it just really gets in your head so I would always try to keep a positive mindset and I find it makes such a big difference like even when you unrack that bar and all you think about is how heavy it is it's going to really unfortunately uh take a toll on your lift so thank you so much if you're looking for amazing daily content head over to my Instagram every day we're posting reals um you know uh stories uh posts just value to give back to every single one of you we're very active there and I'd love to see you over there at Colossus fit c o l OSS usfi T make sure to subscribe if you're new to the channel hopefully this uh video helped you in some way or another we'll see you in the next one