 First question is from la flinsta. How do I push past a bed bench-press plateau or any for that matter? Oh, the dreaded strength plateaus. What a pain in the ass there now at some point You're gonna hit a plateau and everything because you can't get infinitely stronger if that were the case Which is unfortunate unfortunate, right? But it is a pain in the ass, right? So you have a particular goal You're progressing and strength Doesn't just come on your body on a consistent week by week basis just doesn't work this way Maybe in the beginning, but eventually you start to hit plateaus and you kind of have to figure out what to do So i'll tell you one of the easiest ways that I broke past Bench press plateau way back in the day and it's very silly But it worked really well for me is I actually moved away from the barbell bench press and I did Dumbbell chest press and I did that for I think I did it for like five weeks And it got really strong with dumbbells went back to the barbell because there's similar enough movements, right? But the dumbbells require more stability It's a little bit of different activation and for whatever reason for me It got me past the plateau that I was in and I was able to add I think it like 10 or 15 pounds to my bench I'll piggyback on that and and say like two with using a stability ball Uh is another way to get that leg driving a lot of times too like that was something that It took me took me later on benching to to realize how Much more stable and how much more forced output I could I could produce by really focusing on that leg drive But also the stability and security of the shoulder joint itself And so I feel like a broken record all the time about talking about Rotational movements and different things to enhance The overall stability of the shoulder, but that's something that I had to work through because I would always hit a wall Eventually, you know in my front delt and and that was just something that would limit me in my progress So to answer this best it would be most ideal to know what this person's routine looks like Because there could be like a low hanging fruit here Like so let's say this person is trying to get better at their flat bench But then they like never do barbell incline bench and one of the best things that ever brought my Overall bench up was getting better at the incline bench. So I would drive in that position Let's pretend they're doing that all time, but they never do dumbbells to salis point that I would put them towards the dumbbell So knowing what you're what you're currently doing for The bench press and what you do consistently and then what you tend to miss or not do very consistently Is the direction that I would push you now There are some exercises that I also found later on that I I wouldn't have thought it that would translate to a better bench Heavy weighted dips Getting into dips and and going really deep and heavy Really because a lot of the most sticking point for most people is being able to get it out off their chest Right? I mean most everybody can lower it down to their chest But it's getting out of that hole and completely, you know, to lift the weight out of the hole Doing weighted dips Really helped me out with that I would agree overhead presses getting really good at a full range of motion overhead presses really good too And then this is a more advanced technique and I learned I've told the story a hundred thousand times But I learned this from one of my trainers and that was to to practice the bench press every day at sub You know sub like at low intensities. So in other words, it would be like let's say 50 intensity. So let's say you can bench press 100 pounds and 10 reps is your max What he did is he would go out and he would do five reps with it And do a few sets every day. He just had a lot of practice But real kind of low to moderate intensity And I practiced this myself and this is the first time I broke through uh, three plates was doing that I literally bench pressed I think was like five or six days a week at low intensities and just got really really good at it There's so many little nuance things that you can concentrate on too This is what I'm realizing going through and teaching kids now how to do an actual bench press is You know just making a nice tight fist and like gripping the bar properly and finding that position That's ideal for you individually and then also, you know Pretending that basically you're bending the bar. And so now we're getting you know, even more stability and control And more muscular tension involved And so there's just like a lot of little things you can do and that's why it's beneficial to to lighten the load Do it with less intensity and really hone in on the technique well to that point sal The priming is another great tip too. So somebody who is not Priming before they go do their bench and you're spending the first couple sets getting in the groove You're wasting a lot of energy on your chest and shoulders Trying to find the groove and get into position where if you do a really good job of priming your upper body Before you go into bench press a lot of times you can get right after the heavy weight and you're not you're not spending a much energy