How To: Bench Press 405 lbs

[@HunterRussell]

Hit 315 couple days ago, time for the journey too 405

[@BigKs_Que]

Started the program 4 weeks ago and post bicep tendon injury, and have added 25lbs to my reps work already. Was hitting 425x2@7-8 and now hitting 450x2@7

[@DT_Worlds_Strongest_Goth]

I've been walking this path and now I'm almost done (378 for an easy paused single). This info seems to be 100% accurate. I got to 315 by "benching" like an idiot and tried to apply the same to reaching 405. It didn't work. Only after I addressed things like proper form, proper programming, injury prevention strategies, addressing very specific weak points did I manage to break my plateau

[@DT_Worlds_Strongest_Goth]

Update: I did it

[@novii22]

@@DT_Worlds_Strongest_Goth LETS GET IT BRO. I am at 315 right now, hoping to push to 405. If you don't mind, what program did you run?

[@bammatthews9092]

I hit 405lbs for the first time 2 weeks ago. Interesting this popped up on my time line. My new goal is 455lbs. When I got to 365lbs it started to be a struggle. I just hit my 5 rep max twice a week til it got easier. I trained overhead once a week. Hit back and triceps harder. My leg drive is still trash. I'm working on it.

[@stratosphere2932]

What’re your best tips for getting to 315 or 405?

[@bammatthews9092]

@@stratosphere2932 dont max every week. Alot of accessory-rear delt, back, tricep, front delt Train speed and power. Bands or chains for speed. Find your sticking point and hit it harder. There are ways On heavy days I would hit my 5 rep max multiple times. I also like just un racking a heavier weight to feel it. Hit the negatives every rep you can. Have plan.

[@stratosphere2932]

@@bammatthews9092 right now I’m doing 5x5 twice a week once on Monday and again on Friday, is that a good routine? I’ve benched more per week but my joints started to take a massive hit and it got painfuo

[@bammatthews9092]

@@stratosphere2932 if your joints are hurting the 5 by 5 might actually be hurting you. Take a step back. Recover with lighter weight. Listen to your body.

[@adeelliftsstuff]

What was your 5RM when you benched 405?

[@jamesmounts4379]

Started out with a goal to just hit 315..I'm 5'5 and started lifting at 135 lbs. Threw hella muscle mass on got up to 200 lbs, switched my diet up to fall back down to be able to comfortably lift while maintaining the strength I'd accumulated at 165. Thru alot of work got up to 425 and just started back up after a 12 month lay off to let my body heal up and get back to it's best shape. New goal is to hit 500 lbs and I know I have it in me to hit I was still adding weight when I took a lay off. 5'5 165 and I work out alone in my basement but I have an extremely nice gym have spent 50+ thousand bucks on my racks and bars and etc, constantly study everything I can, have a full in depth nutrition plan and l am fully dedicated to this shit. I'll get there

[@MegaErnieMAN]

What's your ig?

[@matthewshackleton6562]

Great videos. Are you talking 405 raw, or shirted?

[@Bananapocalypse]

Currently I am at 185. I just want to be able to bench two plates

[@BigBenchas]

You can do it!

[@Meusberg]

And to think the raw world record is almost double this X_X

[@BigBenchas]

Nuts right! 😂

[@mrjmrj5150]

I hit 455 before covid hit...took a 2yr layoff from the gym and I'm back slowly grinding to get back. I'm currently benching 365X5 for 7 sets, how I got stronger was heavy negatives 2Xs a month. Super heavy. Your bench will explode. Also dumbell overhead press, 100lbs Xs 10

[@LiftingwithGrandpaCharlie]

4 wheels ! I wish. Got a 330 at 67 before the shoulders gave out. Been OHP AND INCLINE. OHP for a 200 ohp.Anyhow now at 70 I registered for Powetlifting meet with No testing. Im a lifelong natty. Rude awakening. Id be happy for a 315 now. Got 7 weeks. But... No pain now. So OHP did help bench. 🏋👍🇺🇸

[@BitMatt1]

Still working up to 3 plates. At 240# 3x5

[@hellhathnofurylikeapuppets2793]

My max is 370. On Monday I did 10x3 with 315 and then 225 3x8 on incline which is my main assistance lift. Every week I'll add 5 pounds to that 10x3. I'm still trying to figure out the other things but if that works then I'll keep doing it. I'm close grip benching later today as well as working on my shoulders because I can only overhead press 185 for a double. My shoulder strength is fucked and completely out of whack.

[@DeepPoeticSociety]

Brother! Try a pin press, it has helped me tremendously. Put a bench inside a power rack with two 45 plates under the bench, one at the top and bottom. This way, the bar is only an inch or less off the chest, which will simulate a dead stop bench press. Work with 5x5 at eighty percent of max, or 5x3. Also, 3x1 at 90 percent(brutal, but extremely effective). Hope this helps you out!

[@hellhathnofurylikeapuppets2793]

@@DeepPoeticSociety I'll take your advice and incorporate that into my training. I absolutely love 5x5. I did 5x5 on mondays and fridays on flat bench using linear progress to build my 225 base a long time ago. Thanks.

[@DeepPoeticSociety]

@@hellhathnofurylikeapuppets2793 No problem, brother! I'll give that 10x3 a try one day. What percentage do you use?

[@hellhathnofurylikeapuppets2793]

@@DeepPoeticSociety I do approximately 85% with my 10x3. Around 2 minutes rest. It is doable with 80% but in my opinion you're better off with 5 rep sets with 80% in my opinion personally.

[@DeepPoeticSociety]

@@hellhathnofurylikeapuppets2793 Much appreciated. One more badass program I highly recommend is Ohio State Buckeye bench program-8,6,4,3,2,1,4. So it's 24 reps total. The percentage is online, and you add 2.5 percent to the 1rm if you are 100 percent successful in the workout💪

[@ImaWreckU]

I am at 375 and the road forward went from like a 60 degree uphill angle to a straight up 89 degree angle lol. Like, holy shit I went 350-375 in about 6 months and now I've grinded to a whole stop :(

[@autochton-7]

My back work is mostly bodyweight pull-ups/chin-ups. Some machines for back occasionally.

[@dkk9052]

Love videos keep it. Question, how important do you think bar path is in the bench. If your an up and down presser, rather that an angle presser are you leaving pounds on the bench? If yes is an answer I am a up and down presser how do I change this?

[@BigBenchas]

Yes I do believe you're at a disadvantage doing this. I would refer you to an extensive article that Greg nuckols wrote. If you search bench press bar path it's the first article

[@valentinsoto9686]

How to bench press 500lbs is next ??❤

[@stephanmurphy7947]

Do you think 315 to 405 is possible in a year? Or faster potentially.

[@Stuarttombros]

Depends on your genetics and how well you know how to train, program and eat but generally I’d say a year would be super fast. I’ve been in the 300s for like 10 years lol smh. 355ish right now.

[@VYDEOS2]

I know a buff upper bod guy who reps on 405 bench but squats only 315 lmao

[@Gamabunta24345]

Why would you shoulder prevent you.

[@tommygun8722]

So basically strong rear delts and mostly triceps are the keys from this point on?

[@autochton-7]

That's my focus too. Rear deltoid are very important to me for I strongly believe they take over when front deltoids tire out on all benching angles.

[@A000803323]

I'm assuming that "testing" refers to going for your one-rep-max? if so, only testing once every 6 months sounds kinda crazy to me. I can't help but do 1mr once a week lol. I'm not saying I'm right, but I wouldn't mind some more info on why you recommend testing so seldom.

[@kakakarox]

x1-3 times per month seems like the sweet spot if you’re close to your genetic potential. A few times a year I’ll max out every day for a week and each day the fatigue accumulates and my body feels heavy but I get PR from the heightened neurological stimulation from 245 to 275. Mind you I’m weak and train inconsistently so maybe that’s why it works idk just my experience.

[@byronboyer6887]

I’m 10 pounds away from 405

[@dmac3927]

I’m 52, 10 years ago I was able to get 405 than my collar bone injury flared up for like 7 years , finally healed but I won’t attempt that anymore, you will injure your shoulder.

[@DeepPoeticSociety]

What program would you recommend for 250 and below? I'm currently doing 5x5 for chest day 1, then a 3x3 for a shorter albeit intense second chest day.

[@nominox1158]

Deep Poetic Society Thats a pretty good set up

[@DeepPoeticSociety]

@@nominox1158 Thanks man. I'm thinking my main problem is the bottom of the lift, so for triceps I'm incorporating 3x5 pin presses, with 45 pound plates underneath the bench to help simulate the range of motion for a real bench press. It seems to be working very well💪

[@hellhathnofurylikeapuppets2793]

What's your split?

[@DeepPoeticSociety]

@@hellhathnofurylikeapuppets2793Monday-Back, Tuesday Legs Wednesday Biceps(I train biceps alone as they are a weak point of my physique) Thursday Chest and triceps Friday off Saturday Chest (Hypertrophy work) Sunday Shoulders

[@hellhathnofurylikeapuppets2793]

@@DeepPoeticSociety Your bench setup is pretty good. I'm assuming that's your comp bench the 5x5 and 3x3? If so 8 sets of comp bench a week is good. Are you doing any incline work or close grip pressing on either of those 2 days? For reference, I stopped flat benching at 315 x 2 reps TnG. I started incline benching. I took my incline bench from 185 x 5 to 275 x 3 in about 6 months. Came back in and flat benched 315 x 5 reps, paused.

[@Between_the_numbers]

I literally just go to the gym and work: Chest, Back, Shoulders and Arms and Boom! 405 pounds 😅

[@BigBenchas]

For some it will come more naturally! Genetics and other factors play a huge role!

[@alexhutton155]

Yo man so did you cut out everything that was needed but supplementary bench?