9.3 million YouTube subscribers witnessed Jesse James West being spotted by the 7-time Super Bowl Champion Tom Brady, and the words that came out of West's mouth when he performed the bench press kind of pulled the views!

"Yo, what the heck — that is a lot of poundage," said West while performing a super heavy resistance band bench press. This resistance band-influenced bench press is a long-researched workout methodology of Brady.

Brady not only spotted him, but he also gave West a firsthand look at the foundation of his TB12 training philosophy.

Brady showed West his way of doing a bench press by hooking the resistance band underneath the bar and angling the palm backwards. "This is what I did a lot over the course of my career," Brady said.

The bands are used to add maximum resistance, making the lift harder even with very light weights attached. This kind of lifting makes your muscles work through a full range of motion.

Muscle pliability is created through this method; there's a rapid increase in strength achieved through this, while limiting muscle density.

The TB12 Method, which Brady and his trainer, Alex Guerrero, have developed, is based on the concept of building the body to work as a shock absorption system, rather than as individual heavy and injury-prone muscles.

"If I can maintain my muscles flexible, I can possibly reduce the impact or eliminate the injury completely," Brady noted.

For West, who is an ex-D1 lacrosse player turned into one of the biggest personalities in the fitness content world, to get this information directly from Tom Brady was something beyond words.

The TB12 Method: 5 Tom Brady-Approved Upper Body Exercises Built on Resistance Bands

Tom Brady not only spotted Jesse James West, but he also handed over a lifetime of research and foundation that made his entire NFL career. Brady used his resistance-based system to demonstrate five essential upper-body exercises.

The first exercise is a single-arm chest press with different leg positions, which helps activate the pectoral muscles and also builds a stable torso.

He often recommends pairing the single-arm row with it, including pulling motions, which help target back muscles and generate a motion a quarterback is required to use to throw downfield.

A core rotation is also recommended by Brady using band resistance through the torso, which builds balance and throwing power.

Fourthly, we have what can be called a banded push-up. This exercise puts the shoulders and upper body under load for explosive power. Lastly, we have the cross-body pull, which completes the workout through the core and pulling exercises.

Collectively, the above five exercises make up Brady's longevity formula.

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Written by

Proma Chatterjee

Edited by

Ashvinkumar Patil