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Bench Press Technique Secrets

Increase Your Bench Press 50 Pounds in 10 Weeks!

Wow! I spoke with you last time around 11-12 weeks ago at this point. When I walked into Critical bench, these were my maxes.

285- Paused Bench Press

310- Touch and Go Bench Press

350- My ass was off the bench and I only had to lower the bar 6 inches or so.

Yesterday, I maxed out with good form. I had a very large arch in my back for my max sets, but the last set of my warm-ps was a very long paused 275 that went up like a joke. My heaviest single yesterday was 350 pounds! Except this time, I had to lower the bar much further and it was practically paused. I didn’t actually pause it, but it stalled on my chest for about one second. Anyways, enough of all of that crap. Thank you Mike Westerdal for putting 40 pounds onto my bench press in only 10 weeks! I got more on my bench press with this program then I did in the past 12-14 months combined.

cyberkai99 at

Dear Mike
I’ve been working out for more than 5 years,and always trying to find new ways to help me getting stronger and bigger.I’ve read lots of articles on and other sites.

To tell the truth each of them says something different!I was so confused!!I’ve tried different types of routines but couldn’t get the result I was looking for!

And then I found your site.The good thing about your program is that not only it is simple and easy to follow but also I’ve been getting stronger week after week!My max was 110 kgs when I started your program but I’m sure I can lift more even now,at the middle of my program!I’ve been trying to do exactly what you said in your e-book,and I’ve been getting good result!My max squat’s gone up more than 30 kgs to 150 kgs in only 5 weeks!!

I hope I can continue your other programs after I finished this 10-week program!
Thank you.


I just wanted to drop a line to you and all of the fans of CRITICALBENCH.COM. I just wanted to let you know I am still doing my best to workout over here in the Middle East. Every Monday is still Bench day, I make sure I wear my CRITICALBENCH.COM shirt for added motivation and focus.  I can’t wait until I get back to the states to start really training again.  By the way how do you like the weights on the bench? Sometimes you have to do what you have to do.


Mike: I did the Critical Bench Program before my basketball season started. I was benching 225 pounds at the beginning of it and I ended benching 275 pounds (50 lb increase). Besides that I was stronger and more powerful on the basketball court. I had a great improvement on my rebounds.

I’m 32 years old, 6´3 tall and I weight 200 pounds. Now I’m ready to start the program again to hit my 315 pounds goal.

Cheers, Jorge

Hey Mike,

No problem on the delay. I ended up doing the static contraction method on the negative week. I think it worked out well. I didn’t do the one rep max routine in week 11, I’m not a big believer in maxing out. I can tell you that if I did I would have nailed at least 50 pounds over my previous max.  The big downer is I after the 10 weeks I took a week off for recovery and the week I was supposed to hit it again I contracted strep throat. So I was off another week, couldn’t eat, and lost 15 pounds of bodyweight in 3 days.  So when I finally got back in the gym I had lost some of that muscle. On  the upside I have finally caught back up. Your guys program is the best I have ever followed. I think I was in need for a change, I usually hit the gym 3 days/week doing multiple body parts each workout. This is the first time I had ever done one muscle group per day. Its unbelievable the difference that makes mentally. I knew I could lift with everything I had and not have to worry about having energy to blast another group of muscle.

I plan on completing the critical bench program once per year, ordering the program with my new max each time. Thanks a lot for the email.

God bless
Psalm 62:2


I just finished your 10wk bench program and was able to increase my bench press by 45lbs. I have finally been able to blast past a plateau I’ve been stuck at for over 5 years. We still have more time left to serve here in Iraq so I hope to do the program again after a brief rest period.


John J Byers DO
Captain, U.S. Army Medical Corps.
BN Surgeon 2/69AR BN

By the way, I got my max up to 315, my ultimate goal, about 5 weeks ago. Now it’s time to cut up, hopefully!! Thanks for your program and everything it’s done for me, my first max was 240 about 4 years ago and I put up 3 plates last month, couldn’t have done it without Critical Bench! Talk to you later.

Justin Farrell

Dear Mike:

A while back I purchased your program form my self and my 16 year old son. I wanted to share our results. Before the program my son was benching around 190lbs to may 200lbs on a good day. He weighs about 180. The program added a 35 pounds to my sons max bench press. No he didn’t gain 50lbs, but he did gain! We were both extremely pleased with the results. We plan on trying the program again after football season ends.

By the way the program added about the same weight to my max. I was stuck at 265 for a long time, I couldn’t believe the results. I didn’t get my goal of 315 but I did hit 290.


Kevin Gray
Leesburg, Virginia


“Just wanted to thank you very much for the tank tops you sent me. I didn’t expect to receive them free, but your generosity was greatly appreciated. I have been a big fan of Critical Bench since I first purchased the bench press program a couple years ago. I want from 250 to 290lbs and was well on my way to 300, when a shoulder pull set me back. I am a personal trainer and have been in training and nutrition for over 20 yrs. You guys do a fantastic job of providing solid training info and motivation. I ‘m ready to start the lean mass program I got a couple months ago. Again, thanks and I will continue to recommend your web site to all.

Yours in fitness,

Steve Moore ISSA CPT, SPN

“I just wanted to thank you for this amazing program.i am only 5 weeks into the program and i can already see a great increase on all of my lifts,not just the bench press.i have already ordered the lean mass program so that i can use it after im done with the bench program.thanks again and i will definately be a loyal customer for years to come.”


Critical Bench

I completed the critical bench pogram a couple of weeks ago and am very happy with my results. I increased my one rep maz from 230 lbs to 275 lbs. With this new max it will help me become a starting linemen for football team when im only a sophomore. Thanks critical bench.

Joe Rencsok

“Thanks for returning my email Mike. I started this program with a 290 max.On week 12(one week being sick), I put up 365. Your program is great.I am so pumped right now. I definitely recommend it to my friends at the gym. It’s easy for them to see that it works now. I will take 3 or 4 months of lighter training and go around again for 400. I just want to thank you so much.Powerful thoughts,No doubt,and a great workout regimen will enable anyone to acheive this.”

Thanks Again,
Shawn Keller

“There’s only one thing to say about this program, and that’s that it works, no questions asked. I was a skeptic before trying this program, being a victim of already buying two other “Put __ Pounds on your Bench in 2 Months” online workouts. So coming from a guy who never benefited from an online workout, this one’s the real deal, not a gimic. Not only was this the one program that worked for me, it worked really well, and I’m not a very big build, being 5’9 160, but I still easily increased my bench by 55 LBS after the 10Week Program, jumping from 160LBS to 215LBS, no supplements either. So coming from a small guy who has done everything, and nothing has worked- this is the one, it worked for me, and it could work for you, don’t turn down the opportunity of a lifetime and pump up the volume on your bench.”


Clark C
Provo, Utah

“Just wanted to tell you guys something, I’ve been working out for about 25 years and this is the best workout ever. I finally feel the extreme pump  Arnold is always quoted as feeling. This was the best money I have ever spent. Thanks Critical Bench for delivering exactly what you promised.”

Bryan Surgi
Gulf Breeze, FL

“Sup Mike…..when i started my max was 225…… i do 260 easy……its awesome, i also have a sense of confidence….like i know i could of done 265 last chest day…..this upcoming i’m shooting for 270….thanks again  Mike….maybe i’ll keep pumpin hard and take some lessons from your program and send you one when i’m qualified for the 300lb club 😉 …ok thanks again man!”

Matt Davis

“I must say your program really works. I am 15 years old and weigh around 187 lbs. My max was stuck at 205 for months. Your program helped my max go up to 230 lbs. I now max at 235 lbs. (week 13) I am lifting different now and I will restart your program again. I thought it was not working for the first 4 weeks, but after that my bench just started to increase. Is their
another program for increasing your bench or should I just follow the program I reordered. Thanks, and your program is great. I recommend it to all my football friends.”

Steven Ladouceur

“I must say your program really works. I am 15 years old and weigh around 187 lbs. My max was stuck at 205 for months. Your program helped my max go up to 230 lbs. I now max at 235 lbs. (week 13) I am lifting different now and I will restart your program again. I thought it was not working for the first 4 weeks, but after that my bench just started to increase. Is their
another program for increasing your bench or should I just follow the program I reordered. Thanks, and your program is great. I recommend it to all my football friends.”

Steven Ladouceur


All I can say is THANK YOU! today was the max day, and my training partner KILLED the sets. the weight/rep scheme was perfect. what really inspired both of us was my set right before I maxed at 290. it literally felt like 185. I could’ve done five reps if I had to. and to think that was my max 10 weeks ago! (285) so when I got under 335, we both knew after that explosion of 290 that I had 335. surely enough, I got it. it was a slow but very controlled rep. I got stuck at my sticking point for a few seconds, but then I just broke through it and had one of my most clean reps of all-time. I had my CB shirt waiting for me in the locker room, and told myself I can only wear it once I max at 335. so right after I pressed it, I ran into the locker room and put it on with pride. but the fun wasn’t over there.

After maxing, my buddy and I decided to rep out at 225, due to the adrenaline we had going through our veins. (he maxed at 315) then, we decided to go over and break pr’s on incline db’s. we both repped the 115’sf or our final set.

It’s been a glorious day, and it’s thanks to your program. I’m going to do my best to get the word out about the program, and will wear this shirt with pride. (thanks again, by the way!) it’s been a grueling 10 weeks, but all more than worth it for what happened today.

Maybe this time next year I’ll be joining you in the 400 club! but for now, I’m more than happy. I’ve wanted to hit 335 ever since I started lifting, and today I did that.

thanks, Mike. this program is the best routine I’ve ever tried. not only did my bench go up, but my incline bb/db press, military db/bb press, and my tricep strength is also through the roof.


-Ryan Goldstone, UMASS


I just completed a program that I purchased 12 weeks ago and WOW…at 42 years old I blew past my previous max of 275 and put up 315 off with just a liitle stall in the bottom half…BUT NO HELP….Your program truely does work and as a Personal Trainer I think there are very few like this one that really gets results like this.

Thanks again the program is great and highly recommend it to anyone that wants to set a personal best.

Thanks again,”
Roger, West Islip NY

“Dear Critical Bench

I want to say that my bench went up from 430 to 480. It was amazing bench pressing 480. I never thought a person who weighs 230 pounds can bench press more than double his weight. I tell everyone at my gym who asked me how did you get so strong, I tell them go to I want to say to everyone if you want to get to weight that you never imagine you can get go to this web site. Now my goal is 500. I am sure with this program, I will get that in no time.

Thanks for your help.”

Joseph Rybaruk, Jr.
East Haven, CT

“Hello, I would like to thank you, your excellent workout routines, they have really helped me excel in Body Building, Power Lifting, and Rugby.”

Colen Green, Dunville, Ontario Canada

“Hey Mike,

Just wanted to let you know i competed in a bench press contest over the weekend and got 1st place. I finished with a 405 bench which is what i was going to end up w/ at the end of the cb program, but i’m only in the 8th week. It was a co-efficient lift and i was in the 226-250 weight class. I know i still have a long way to go in that weight class, but i reached a personal goal that has motivated me even more. Thanks for all your help and the cb program is awesome. If you want go to Click on special events and it will take you to the bench contest photos. I’m the guy in the white muscle shirt and red hat in the 2nd row of the group photos. Thanks again.”

Your Friend in Iowa,
Cameron Cooksey

“Hi Mike,

I just want to let you know I am starting week 3 this Sat. I am very happy with the program. My upper body is getting big and tighter, I took a picture on 10-26, to compare after week 11. I have been doing inclines as well I got a great bench from a person who didnt want the bench anymore!! I am taking creatine the way you told me to. Now a guy said to stay on it. After week 11 I was going to go off,but he says take only 5 grams a day. My weight has gone from 160 to 164.
I know God willing I will do 250. Then I would like to bench 300.”

Frank Poltrack,
Stamford CT

“Hey guys, 3 weeks ago i finished my first critical bench workout program, just wanted to let you know i went from 330 to 380 in 10 weeks, i’ll soon be ordering my next workout and look forward to the new squat workout you are about to start.”

Rodney Davis, Wynne, AR

“Good morning Mr. Westerdal,

I would just like to say thanks for the bench program I purchased from you going on eleven weeks ago. I am thrilled to say that your program did infact increase my bench “EXACTLY” fifty pounds. I just benched 425 on Friday. It was one helluva hard fought rep, but I got it. I plan on repeating the program again but my only question is is how long do you recommend I should take for a recovery period. Maybe not so much a recovery period, but how many “light” weeks do you recommend I take just after finishing your program??? Anyway, I look forward to your response and “THANKS” again.”

Chad Rutler

“My name is Alan. I just recently turned 18 years old. I am 6’1 and 190 lbs.  I got into lifting weights because I teach karate; and they guy I teach are all older and bigger than I am…so if you wanna teach the ‘big’ boys, you gotta get big too. Critical Bench has definately helped me reach above and beyond what I had planned for. Not only was I putting up bigger numbers, but my weight increased, and my chest increased in size as well. After 10 weeks I was definitely ready to play with the big boys. Thanks a lot.”

Alan Miller, Providence RI

“I just wanted to say how great this program was for my benchpress i went from a 295 pound max to a 335 pound max in just 5 weeks. I would have completed the program, but football started up.”

A Spinnato

“I just wanted to send you a note on my recent success with the Critical Bench program. I had decided to begin serious weight training in February of 2002. I have always been slight of build and not very strong, so I was very self conscious and even more so in the gym. Luckily my training partner is a great motivator and urged me on. My one rep max at the beginning of my training was 135 pounds. I reached 220 by December of 2002, but could not get any further. In February of this year, we decided to both use Critical Bench. On May 12th I benched 270 pounds. In about 16 months, I have doubled my one rep max. I am definitely a fan. Thanks!”

Michael A West

“Shortly after 9-11-01 I began to take a closer look at my life and how I was living it. I was a 2 pack/day smoker and a somewhat heavy drinker. I decided to get into better health. I had attempted to get into shape on many times before but I always set unrealistic goals, became frustrated and quit. A few months ago I discovered and the rest is history. The program helped in many ways. It kept me focused, I set reasonable goals and the results were tangible. Thanks guys! I started the program benching 205 lbs, and I put 45 lbs on my max in 10 weeks. Thanks again, and I look forward to trying your fat burning program.”

Jason Neyhart, Duluth, GA

“Critical Bench,

I wanted to inform you of my extreme pleasure in your successful, awesome, and probably most notably, amazing program. While in college I became a competitive power lifter but was strung with a serious pectoral tear near my own venture to a 400 pound bench press. Needless to say, I thought my strong bench pressing days were over, but when I found your site, I figured I had nothing to lose except the thoughts of never being able to achieve the strength I had always dreamed of. In a short time, your program put me back on the map and increased my strength considerably. Most notably, your program helped me achieve my bench press goal of over 400 lbs (I actually got 420!!!) while weighing a mere 185 pounds. I never thought this was possible and I owe it all to you and you and your program; you not only helped me achieve my goal, but helped me overcome a pesty; chronic injury increasing my esteem and building back my “strong man ego.” Thanks for everything and I would be more than happy to recommend your site; it is truly amazing; thanks again.”

Scott Denisar

Increase Your Bench Press 50 Pounds in 10 Weeks!

They Did It & So Can You!

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10 Responses to “Bench Press Technique Secrets”
  1. sanjay sharma says:

    Hi I am sanjay sharma from Delhi. I want to join weight lifting so plz send me full detial and contact number.

  2. Pedro Ornelas says:

    Thanks for the video sorry i replied so late but do u know i can send a email with mike westerdal so i can tell him if my workout week is okay for the benching

  3. Maikoh says:

    Well aren’t you silly, if you bothered reading this site properly you would have noticed the the program is in the form of Ebooks and electronic media. Also this is bodybuilding not weightlifting as they are two different streams. Lern 2 spel and use ur braiin plz.

  4. Jake Harris Jr says:

    To all of my follow bench pressers throughout the world!

  5. "Big-Eagle" says:

    I just wanted to let hear from me now that I received the critical bench E-book!I am presently out of work because of a serious Tendonitis of the Achilles Tendon.and boy,” is this painful.I am not asking for anyone to pity me,I am just writing to say once I get the green light from the doctor to return to full duty,I plan on blasting my bench back up to at least 375lbs which I did once!I think it would be nice to hear from other older guys like myself who still pump iron,by the way I am 55 years old with nine grandchildren and another one on the way… old dogs really never quit,we just go and regroup!!!!
    P.S. one of my youngest granddaughter’s has said her Poppa is the strongest man in the world,and that’s a real tear jerker and for that I just can’t let my baby down…

  6. Ronnie says:

    you do not have an example of rolling db ext in your database. I’d like to see how it is performed.

  7. Marlon says:

    Excellent advise, I stopped benching because of the body building bench…messed up shoulders and elbows. I still get some elbow pain whenever I try to bench using your advise. From your experience, should I still continue trying and just approach it conservatively?

  8. J says:

    Firstly please consider reviewing your own intellect before criticising others. I would say that Sanjay’s English is rather good assuming it’s his second language; considering the fact that he’s from India it’s a sound bet.

    Secondly this video is for improving the bench-press technique so applicable to any form of weightlifting (weightlifting being the act of lifting weights, whether for bodybuilding/ strength conditioning/ power lifting/ etc.).

    Finally this would be more of a strength conditioning/ power lifting website as the aim is to increase strength. Bodybuilders generally prioritise sarcoplasmic hypertrophy (size) over strength.

    As your comment is a year old I can’t see my reply being of any point, but I despise pretentious people such as yourself enough to happily waste my time correcting you.

    Have a nice day 🙂

  9. Great advice on benching Mike. Especially about tucking the elbows in. I’ve known some bodybuilders who have had shoulder operations due to flaring their elbows out when benching for many years. Thanks for your great advice and emails. Take care,


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