Unlock Your Two Plate Bench Press With These Tips

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One of the most popular arbitrary "standard" for measuring strength, especially for men, is being able to finally nail that two plate bench press. A solid 225 pounds on the bar, it looks especially beautiful knowing that you're slapping two on each side of the heaviest weight plates found in most gyms (just don't get lost in a powerlifting gym with even heavier plates or you're going to feel weak again). Arbitrary or not, this is a feat that anyone can be happy to say that have completed. And if you're looking to finally get to that milestone yourself, then in this video, we're going to learn all the best strategies to get you there in no time! #strength #fitness #powerlifting
Picturefit on KZbin! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #cardio #gains #lifting

[@khall187]

Step 1: use 25lb plates

[@percy.garou1001]

Too heavy sir 10 lbs Possible

[@Xoulrath_]

You forgot the decimal point for the 2.5lb weights that you clearly meant.

[@stallingrhino7564]

Or use a fake barbell (4lb) with 2 fake 45lb (actually 3lb) plates, meaning the total weight of your “225” bench press is actually 16 lbs 😂

[@andreseguin8719]

@@percy.garou1001I think u mean the clips

[@akhil8544]

it's a half plate 😌

[@JaePlay]

Step one: Eat until you weight >350 lbs. Step two: Do a pushup. EZ

[@maxtorque5329]

😂

[@fitnesswithsaswatsahoo2116]

Id go up to 400 pounds to be sure😂😂😂.

[@oxymoron2349]

true

[@oxymoron2349]

or rather maintain the ability to do a pushup while you're gaining weight

[@man0ri329]

cheers broski, bout to hit 315 today (i cant bench the bar)

[@cherry.berry2]

315 hamburgers??

[@dangthatscrazy659]

@@cherry.berry2 would still be heavier then the bar lmao

[@cherry.berry2]

@@dangthatscrazy659 I meant om-nom-ing it lol

[@dangthatscrazy659]

@@cherry.berry2 gawd damn

[@LoverIsaDayy]

Took me a minute to realize haha 😂

[@marckspal]

1. Progressive overload over time. 2. Rest at least 3-5 min between sets, more time (7-10 min) for your last set. 4. Learn 'how' to eat... Then, eat lot! 5. Do rotator strengthening exercises 3-4 times/week 6. Use a wide bench (better for shoulders) if available. 7. Build stronger triceps. 8. Be patient. Rinse & repeat!

[@FliedChicken]

7-10mins is excessive, unless you're going for a PR. Just lower the weight to maintain whatever RPE you want and do a normal 4-5

[@andersswanson-lane]

Step 3 was critical for me unlocking my 225 bench.

[@TheeAcid]

i will be executed at the gym if i'm basically spending 25 minutes on a bench

[@GNCH_0420]

​@@TheeAcid L gym

[@Lambo_567]

Spoken about stronger triceps, which heads of the triceps and which exercise to increase the benchpress?

[@Anthony_BTV]

Current bench is 110lbs but going for 115 maybe even 120 today

[@C4DG3R]

Go get it bro 💪

[@toastedtoast222]

Hell yeah! I just got to 150 last week!

[@wtfdoiputhere]

you got this champ 💪🏻 you're doing enough and could do even more

[@wtfdoiputhere]

​@@toastedtoast222how long have you been lifting? weird seeing realistic progress in KZbin comments instead of a 14 yo benching 300 after 2 months of training 😂

[@toastedtoast222]

I used to lift in highschool but then I took a few years off. I've been back in the gym for 9 months now!

[@TysonASMR]

Benched 315 for the first time yesterday and almost died. Good luck bros

[@TrashPandaGarageYT]

LOL took me a year to hit 145 and I can only rep 135 like 4 maybe 5 times but I have been on cut for a year and lost 75lbs. Cant wait till I can start a small bulk to see what I can do.

[@One_Luv26]

You got this!

[@HoHhoch]

Ayyyy. This is me currently. Lost 75 lbs with about 25 more to go. Can't wait to get to my new baseline weight so I can start bulking up.

[@imisotrunkz6980]

Once you start bulking you’re gonna be throwing 135 like it’s nothing

[@DudeKing56]

Leaving a nice comment so that I can reach a two-plate bench press

[@JoshPitts530]

I just hit 200 for three reps and 185 for five reps. I’m so close. By the end of summer, I’d like to hit 225 for five reps and stay there as a working weight awhile until I get 15.

[@jonathand1996]

if you ditched the bored ape you'd have it already, it's negatively affecting your aura

[@joshbunnerwvarmwrestler]

That's not a bad idea when you can get 225 to a working set. I have always been able to do at least 1 rep at 225. I just used 185 and 205 to build. 225 for 15 currently. I have a video on here of me doing spoto presses with 225.

[@Yagayee]

Getting to 225 for 15 will be tough. You will have to get used to the burning sensation at that rep count. Honestly most of the time the burn Woll cut the set short more often than the muscle failing

[@stevenarackal104]

what is your 1rm?

[@joshbunnerwvarmwrestler]

@@stevenarackal104 Me? I have no clue. I always train alone and do tons of volume.

[@TheReecesl94]

I raised my max by 20% in one day by warming up my back before a bench, absolute game changer.

[@mac5917]

The sooner people realise bench CAN be a full body movement the sooner they Will hit 2 plates and further

[@zerrodefex]

Yeah it's understated just how important of a role your back plays during this movement.

[@martynasvencius]

What muscles did you warm up and how did you warm up them?

[@brandon.m]

This 100% was not the reason why your bench increased by 20% in one day. Either 1) your previous max wasn’t your real max and you were sandbagging it and the back warmup was a huge placebo or 2) you hadn’t maxed in a long time so you had a big jump in your previous max.

[@diegomaldonado9934]

@@martynasvenciusi recommend you to do some light lat pulldowns

[@Siegbert85]

Picturefit is breaking the 4th wall more and more

[@junior_3676]

We getting some deep lore

[@Neformalis]

Perfect timing for this video!

[@holdengd]

For everyone saying they’re insecure about their bench, when I started I could hardly bench 65lbs for 10 reps (18 y/o, 120 bw) I would go to the gym at like 2am to avoid judgement however I progressed rather quickly and am now able to do 125 for 8 reps on a good day and my max is 135 for 3 reps (I’m now 135bw) I also realize that no one gives a crap about what weight your lifting and it’s all in your head, a lot of people I’ve met at the gym respect the grind and would never judge you. Long story short no one cares what your bench is. Forgot to mention I’ve been going to the gym for 7.5 months

[@dissapointman4387]

Oh my god this video was so fun. I loved it. Gonna subscribe. Great job, bro

[@walrusmaximus]

Im insecure about my bench progress. Im currently benching 155 lbs (55 lbs each side + 45 lbs bar). However, im 30 y.o. and didn't start training until i was 25 y.o. and covid slowed be down for 2 years. So with that in mind, im trying to be kinder to myself.

[@jful]

You got this! I've also yet to reach this milestone after getting seriously into the gym for 2ish years. Incremental improvements are where it's at, we will get there!

[@One_Luv26]

Everyone progresses different! The biggest thing is to try and not compare. 225 is a huge benchmark and you’ll get there one day! It takes alot of time. I’m currently at 200pounds regular bench, and 225 smith machine bench. Keep In mind if you are doing regular bench it is much more challenging. Not only are you pushing the weight but there is no assists, it takes balance. You got this man!! Report back and let us know the progress 👏💪

[@manfredmann2766]

Due to my insecurities on bench, I only perform it in my garage where nobody can see me struggling to get an 8th rep with 155, but luckily I am over 55 and skinny 167 lbs at at about 6 to 6ft 1 Will gladly do squats and deadlifts in any public gym, because due to an injury, all my strength is in my core, and probably 75 percent of my BW is below my hips. Just be careful and take your time, there is no rush.

[@freshfrozen7629]

add drop sets you will be there in no time

[@IcyFrost200-eu8sr]

That's pretty good! I took an insecure about my bench even though the people I talk to (classmates) say it's pretty good

[@Major.Tom.1973]

5:08 i hope you recover soon man, and your voiceovers are super helpful 🙌🏻🙏🏻

[@brodeysexton7018]

Looking big king, keep it up

[@smithjason5887]

The best advice: Do it as early as possible. Young people can get there much much much faster.

[@actxce9220]

I've been working out since I was 12yo, at first I couldn't bench the bar now I'm 14 my max is 140 and I weigh around 130. How long will it take me to reach 225?

[@smithjason5887]

@@actxce9220 You are doing great young man. My advice is to eat more. You already hit your body weight at the start of puberty, you are going to be jacked in no time 😁

[@HoHhoch]

​@actxce9220 Uhhhh. Wait for puberty? Once the T hits, you'll explode.

[@BUFFALO_cougar_slayer]

Not necessarily. I’m convinced old man strength is 100% a legit thing.

[@smithjason5887]

@@BUFFALO_cougar_slayer Of course, but its easier when you're young. That's all

[@yesitsme6]

great video!!

[@humangadget3629]

I rmb my bench press when I first watch u was 40kg, now it’s 135kg

[@HER0121]

Good luck bro

[@humangadget3629]

@@HER0121 thanks g

[@mybeachballjournal9588]

The Bop-It reference had me weak 😂

[@toastedtoast222]

You should make a video on electrolytes and intra workout nutrition!

[@Dimensiom]

I was up to 185 and struggling to get heavier when I injured my wrist. Now I have to find alternate exercies (I can still dumbbell and cable press) until that clears up.

[@manfredmann2766]

That sucks, I effed up my rotator cuff years back. Feel good about that 185 er because you already can press (no pun intended) than Kevin Durant.

[@MathewMara]

People are always shocked when i tell them i cant bench over 225 lbs. Been lifting for 3 years and i just did 230 lbs for 3 reps yesterday on the smith machine. I have a great build and lots of core strength, but for some reason im just weak on big compound movements. For reference im 5'11" 190 lbs at around 12% body fat.

[@MemeRaider]

I think it could either be mind muscle connection or maybe your muscle fiber is more suited for durability which makes it harder to exert power.

[@soleneptune9498]

I hit 135 the other day randomly and I’d only been training with dumbbells so I’ve started training to failure on the smith machine to see if I can go further

[@deejayy1819]

I remember when I was impressed by 225. 10 years later I’m hitting 405

[@taoin5560]

Same. I did not even hit over 300 til after I hit 50

[@yewtewbstew547]

@@taoin5560 50 years old you mean? That's cool though. It's a lot better than going backwards lol.

[@CrispColdChris]

Yea but you're a dog

[@JONIX-YT]

Tempo-pushing works really well i highly recommend it.

[@masonlamb7886]

One huge thing I’ve noticed helps a lot: find a gym bro. Go with heavier weight (that you can only do a couple reps with) and get tht gym bro to give you a few assisted reps. My friend taught me this and in a month my bench went from 135 to 160

[@PabloMontenegro]

Same here. I stopped doing the bench press for almost a whole year, then when I returned I was able to bench 225 a few months ago.

[@JMRichard92]

Over the years, everytime I managed to get to exactly 195 (for 5) on bench, I get a twinge in my left triceps. It seems to be a cursed number I just can't get over without any pain, so I began training higher reps instead. Let's see where this gets me!

[@michaelmyers2762]

Been getting back into lifting and getting in shape again over the past 3 months and i maxed out at 205 last week im almost there

[@bemindful9286]

This one episode has given me so much lore about the man behind PictureFit I love it

[@lazizr3411]

Me and my friends been going to the gym for 6 months now. I hit a 225 2 months in and my friends are stuck at 180. One of them has the same height, weight and reach as me but is an ectomorph (I’m a mesomorph) the other one is 5’7 so yes your build plays a crucial role when it comes to strength. However, i’ve always been trying to lift 80% or more percent of my max to get stronger while they were focusing on hypertrophy training. They switched just recently to strength training so I’m excited to see them reach 225.

[@kailowrez5126]

I'm also a mesomorph, and 5'7. Three weeks in and I'm hitting 205. Yep everyone's different and your build does effect your progress

[@samuelmcl.9474]

Mesomorph and ectomorph are pseudoscience, btw

[@RealZydrixx]

Took me 5 months to hit 225 from 135. I’m SO happy. Can finally start my cut!

[@DotGuyBroodie]

Took me a couple years to incline bench 2 plates, but I fk’d around for 6-9 months I’ve accepted the bulk and now on the road to 315 but just work out for 5 years be consistent and progressively overload along the way you’ll be impressed of the changes

[@ytmwang]

I want PictureFit's triangular physique.

[@ruvix1286]

Im gonna start Candito training.

[@matthewmercer927]

Year 3: I just hit 230 today!

[@taoin5560]

I started out with a pec dec in my dads gym so got a really strong chest real quick, but took a long time for my triceps to catch up. In fact for a while my dumbbell fly weight was the same as my press. Cost a fortune till I found iron master adjustable dumbbells. Machines do help, for me it gives me more time lifting and less time preparing. When the dumbbells start getting super heavy it’s way harder to get them in place to lift. I recommend powertec levergym. Though if you have been lifting for a while it’s pretty easy to get close to the max weight. A good smith machine is better if you gave the room.

[@TheDanimal91]

I hit 225 in 2015, 315 in 2017, 405 in 2019. I'm at 455 now. Hard work and consistency will pay off. Yeah I'm genetically gifted for pushing movements but nothing beats hard work. We'll except the juice but I don't recommend that lol

[@MangoKalvin]

imo dumbell incline press is great to help plateaus in flat barbell bench pressing. might be a muscle imbalance issue in right vs left arm/side.

[@glassofwater281]

I finally benched 225 a few months ago at 18, was easier than I expected because I bulked up 10lbs lol. It was still a very long journey to get there

[@antoon1023]

loveu man

[@acephilosopher9186]

Same video for 3-plate squat, and 4 plate deadlift?

[@Blur23]

I started with the bar and it took me 11 months to hit 225 for a clean rep at 150 pounds

[@mikerotchburns42069]

A lot of gym bros underestimate how important eating is. You can reach 225 without tracking macros, but you're going to be leaving gains on the table if your diet is unbalanced.

[@JuriOat]

Imma add some advice as well: If you train for muscle growth, for example with brosplit, you won't get the biggest strenght gains If you really want stronger bench you should bench press more frequently, even every workout, do paused reps and tempoed reps, do fewer reps with heavier weight (5x5, 3x3 etc), get someone to check ur technique (brace, arch and leg drive are everything!)

[@SWISS-1337]

I'm a short king, 64 KG weight, currently up to 94 KG for 1 rep. Which is 2 plates per side and 14 KG Olympic bar. And most of the biggest guys are the nicest I have met. You need to change gyms if they mock you. When I was stick arm mcgee, they'd always be like "dude, you're getting so big" and it would legitimately make my day, even though I didn't believe them ha

[@ianthesecond]

"future most expensive clothes hanger" BRO didn't have to call me out like that XD

[@SWISS-1337]

Also I you carefully increase the weight, you can do solo. I have gotten up to 94 KG x 1 rep by doing 74 * 8-10 reps and 64 * 15+ reps

[@kailowrez5126]

So I'm three weeks into weightlifting seriously, my current bench is 205 for 4. I would like to hit 225 in another month or so. I used to do a lot of calisthenics, so there has been a lot of carry over strength

[@onslaught213]

Always have a spotter for going 80% of your max and aim for that failure rep where the spotter can assist to push that last rep. 80% of max for 3 sets of 5-8 will help. It’s helped me hit 225 and shoot to 255. But everyone is different.

[@coldfire4728]

currently at 80kg, im hitting 2 plates this year

[@aaa-tm9dc]

I got to 225lb bench in first 8 months of incorrect but consistnet training weighing 180-185 at a time (I'm 18/6'2). I did too much volume. In 4 months of Starting Strength I got my bench from 185 for 3x5 to 237.5 for 5 reps. Now with Texas Method I got my bench to 260 for 3x2 in 2 more months. I made a conclusion that correct programming and bulking hard (I went from 185 to 230 in 5 months) are both necessary to make your bench decent. If you want to stay 10% or less BF - you will need significantly more time to put on 225lb bench. I have a buddy who is stuck at 150 for 3 months now because he refuses to eat

[@GODOFHELLFIRE3]

Having hit my first 200-pound bench last month, and actively chasing down 225, the process of working up to a 2-plate bench is honestly simpler than you think it is: - Do more bench-pressing (obviously) both flat and incline. - Do isolation exercises to work the muscles used in bench-pressing, so chest, triceps, and shoulders. - Do exercises to work the upper back, especially rows (machine rows, seated cable-rows, bent-over barbell rows, doesn't matter just get them done). Trust the process. Build the muscle and the bench will come.

[@smashboy64]

I’m at 1 plate+ a 25! 160lbs! I’m on my way!

[@lewisstrongofficial]

One plate = one 45. 45 and 25 on each side is 185 assuming your bar is 45 lbs.

[@razergarcia6323]

Bruh ive been stuck at 165 lbs bench press for 6 months now at 60 kg bw. Hoping to gain more weight to bench 2 plates soon, hopefully.

[@KurtKress]

This is great advice I just did the smolov program and added 15kg in 3 weeks!

[@2.0.1.0.]

"I myself" yeah right, drawing boy

[@yourlocalhuman3526]

Ive never bothered trying to outright go for 100kg since i never have a spotter. Yes i am not fond of the idea of asking someone to spot me. I can bench 80kg for 8 reps but ive never tried going hugher than 80kg but i might try 90kg in my next push day. 225lbs is 100kg btw

[@yewtewbstew547]

If you're not gonna ask for a spot then at least learn how to do the "roll of shame". Failing bench is safe if you do it right. When you hit your sticking point and feel like it's not gonna go up, just lower the bar onto your lower chest/upper abs and then roll it down your body like you're making a giant pizza. It's uncomfortable, especially when it goes over the pelvis, but you'll be fine. When it gets to your thighs you can just stand up with it and place it on the floor. If you've got a bench station with safeties it's even easier because you can basically just position them an inch or so lower than your chest whilst back arching. That way the bar won't hit the safeties during the set, but if do get stuck you can just flatten your back arch and now the bar will rest on them instead of on your chest.

[@yourlocalhuman3526]

@@yewtewbstew547 yh no worries I already do that

[@huntertausch1909]

1:31 yes exactly

[@byrne6348]

Go to the gym consistently and train hard. That is how

[@basilez]

I hit 2 plates at the peek of a powerlifting cycle after 5 years of lifting. And my butt came off the bench. I have long arms and I'm 5'3. Did''t win the genetic lottery

[@Neformalis]

By any chance is your body covered with red fur? You sound like some primate :D

[@Jhorne84]

I hear that. I’m 5”8 with 6”2 arms lmao

[@glennvandierendonck3771]

Bro, that's deadlift genetics

[@basilez]

@@glennvandierendonck3771 I did pretty well at the deadlift yeah, about 200kg (~3.05x BW) when I was doing powerlifting. But I much prefer more of a bodybuilding approach nowadays, no more back pain!

[@oddacity5883]

Long arms tiny build you could’ve been the best flyweight mma striker on the planet

[@captainawesome9380]

I can’t emphasize enough utilizing negatives and/or isometrics into negatives (and a spotter when necessary to reset).

[@YoshiCrystal]

nice

[@Ivolutcion]

Instrucciones unclear bought 300ml of test

[@bwa292]

The goal should be to bench, squat and deadlift your bodyweight, if you reach that be proud of it

[@Hyvatics]

My bench was all shoulders and triceps so i did close grip and ohp then i learned how to bench correctly and its exploding

[@thenijo2287]

Almost there I’m at 195 I’m 5’9 Weighed in at 165 today gonna go to 170lbs for a bit

[@Matt-hy9qj]

A lot of these comments made me feel more normal. I’m always the small guy in the gym. Took me about a year to hit 1 plate when I weighed less than 130. Wish I ate more and focused more on recovery, because i treated my body so brutal I was actually losing gains at one point

[@Finksthecat]

Ive been going to the gym at least 2-4 times a week for 1.5 years and can only bench about 70kg 🙁 i train until failure with 5-8 reps and eat well. Whats going on? My friend already benched 100kg with less than a year 😢

[@Oshidwhaddup]

My bench press max is 45 and I'll be going for 46 today!!!

[@ditz3nfitness]

5:15, That's me.

[@manfredmann2766]

I’m 57 weigh 167 at 6ft, I don’t think I will ever get that again. Used to do it for 8 when I was 18, and first did 315 for 1 when I was 21, but I was fatter, probably 200 plus lbs BW Now all I can do is squat 2 plates for 10 - 12 or do 15 pull-ups (great day, closer to 18, bad day, more like 12) I just stick to benching in my garage and do legs and back in the public gym. Can probably do 190 lbs on bench. Push ups help IMO.

[@BreadTeleporter002]

405 is my personal goal, ive been lifting for 4 or 5 years.

[@TheNaim116]

The strongwst ive ever been was at 303lb with a 225x8rep set I'm 250 now, but onday I'll drop to 225 and get that 225 up again

[@JabarisFitnessChannel]

These are my maxes: Bench (175lbs) Squat (305lbs) Powerclean (180lbs). We don't test deadlift in my weight lifting class at school.

[@Donal-JTrump]

how about snatch and clean pull ?

[@Donal-JTrump]

but damn man squat 305kg that like 50kg more than i do and i can only powerclean 120kg at 90kg you strong af man

[@JabarisFitnessChannel]

@@Donal-JTrump I don't know; I never did that.

[@JabarisFitnessChannel]

@@Donal-JTrump I squat 305lbs; I'll be at 600lbs some day.

[@AJ47isbbetter]

165 at 14 going for 185 by end of summer

[@GerardoHernandezF87M2]

I hit 225 within a month back in 2001

[@matiosjed]

few months ago I set myself a goal to bench 100kg before my 16th birthday. only 2 weeks left and I'm currently at 95kg. My bodyweight is 75kg

[@PetersExcapades]

i just benched 225 for 2!

[@avechristusrexchristisking]

Currently benching 52.5 kgs for 5 reps after a week of lifting at 55kg bw. I will update my progress.

[@nihalbhamrah4726]

Make a video about 315 i reached 225

[@IcyFrost200-eu8sr]

The fact that i watched this after coming back from a holiday and i went a little overboard and gained 2 kg (I am cutting and my pushups feel weak)

[@udi7416]

Hit 205 2 weeks ago, im almost in

[@nemanjamarkovic2444]

I need a 3 plate bench press

[@edtheangler4930]

Literally go to the gym for a year and bench a couple hard sets every 4 days or so and eat until you aren't hungry and you will bench 225

[@yurydmorales]

00:00🏋 The two-plate bench press is a significant milestone for many in the gym community. 00:12🤔 Achieving a two-plate bench can vary widely due to individual body types and proportions. 01:52🔍 Training specificity and program structure are crucial for bench press progression. 02:00🏋‍♂ Effective strength-based programs focus on heavy lifts with 1-5 reps per set. 03:40🤔 Bench press technique varies; experiment to find what suits your body best. 05:33🛠 Target weak points with tools like block presses and pause reps to overcome plateaus. 07:02🏋‍♀ Using machines can enhance bench press gains by providing controlled movements. 09:07🌱 Maintain good habits, adequate sleep, and nutrition to support strength gains.

[@h4xi0rek]

Guess one of the most important factors is your body weight - a 100kg beginner will be easily able to do this after a few weeks of training, whereas for a 50 kilo guy 2 plate bench press will be an elite-level effort

[@bojasim472]

I never really understood this, won’t both of them build muscle at the same rate ( in this case atleast ) therefore both of them progress at the same rate?

[@h4xi0rek]

@@bojasim472 well the 100 kg guy has much more muscle to begin with :). Also - mass moves mass, barbell weight will be much lower relative to the heavier guy compared to the light guy. If you hit a car with a truck you will barely notice it, whereas if you do it on a bicycle you will probably go to a hospital.

[@CBR-650R]

Checked the comment section of this channel for the first time and only saw comments of complete monsters lmao. Your comment gave me back some hope (and will to live). I only benchpress 45 kilos :D

[@inigomontoya4109]

​@@bojasim472short answer is no they will not. Longer answer is more complicated. Firstly the bigger and heavier person will have more muscle on their frame just by nature of being big. Even if they are big via fat, it takes muscle to move that fat around, and once they get used to really utilizing that muscle for lifting their progression will be easier. Secondly a bigger person is just going to have an easier time stacking on muscle than a smaller person. By nature of being bigger they are in taking more calories than the smaller person meaning there is more energy available to the body to do the muscle building, and their body is used to handling the food intake. Think of it this way, say I'm 250 lbs and 20% body fat, definitely not "fit" but I'm working hard on it. Your 125 lbs and lean, we are the same size. We start lifting together and progressing together. My normal diet is going to have significantly more calories than your is, just due to my mass. But you say fuck it, your going to bulk and eat the same calorie count as me. Well your stomach is going to get real full real quick as your body isn't used to that lvl of intake so eating that much will be harder. Your body also isn't used to that level of intake so it's ability to pull all the nutritional value out of all those calories will be more limited because it's way way more than you body needs or wants. So a higher % of any caloric intake will be passed as waste for you than it will be for me. So I'll end up putting muscle on much faster than you will. However remember I'm 20% body fat and 250, I might recomp a bit but eventually I'm going to have to cut to bring that body fat percentage down in order to look anywhere as cut as you do. Doesn't matter that my muscles are bigger, you have less fat covering your muscles so you will "look" much more in shape and possibly even look stronger than me. Point being if your goal is aesthetics, don't focus to much on the weight. If your moving heavy weight to near failure your doing good work. If your goal is to make the weight on the bar go up faster, then putting on weight is a very important factor.

[@zerrodefex]

@@bojasim472 only if they're the same age and have the same diet and genetics. There's even been studies on identical twins showing that even with the same program they don't progress at the same rates in every.

[@sssss7026]

im 6'1 with 6'3 wingspan and narrow feels better and im stronger. would i benefit from a wider grip?

[@MiyamotoMusashi.]

Going wider reduces range of motion

[@BUFFALO_cougar_slayer]

Yeah, it builds more chest, which is the primary mover. No need to overthink it. If it’s stronger with a narrow grip, than obviously you’re not getting enough tiddie hypertrophy to get stronger. Try going a hair wider week by week until you can get to the ring or middle fingers on the power rings comfortably. Your tiddies will thank you

[@abhayrohit]

took me 8-10 years(can't exactly remember) to do 2 plates properly

[@browndreary17]

I've been working out for 2 years now, i still can't bench press 225 but, i deadlift 445 squat 315 lol, so as you can see there is a huge imbalance between my bench press and my squat and deadlift

[@irvingdelahoz9390]

I have long ass arm and do close grip 💀

[@newtoss]

Does a 3-5 reps sets, does have a hypertrophy adaptation?

[@FliedChicken]

Just do accessories after you bench. Keep your bench reps low for strength, but then do higher rep machines for hypertrophy after

[@MCillee26]

Why am I watching this? Im chasing the 3 plates now. Im currently at 265, trying for 285 tomorrow.

[@georgenecomb8507]

I probably can do 225 for couple reps but I’m making my way to do it for reps

[@ragazoub]

Strength build mains looking for the ipf 2plates

[@leonardo9259]

Idk, i dont even train bench that seriously, my main lifts are dips and BTN presses, im approaching 2 plates without really trying

[@kg-or7de]

I wanna bench 300 by the end of summer

[@ditz3nfitness]

At 80kg for 5 rn, 100kg in near