What It Takes To Bench 315

Starting Strength Coach Grant Broggi talks about how realistic it is for most lifters to be able to bench press 315lbs, and what it takes to get there.
From Episode 006 of The Okay Podcast: www.theokaypodcast.com
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[@jerseyjim9092]

I was just 5lbs away before the lockdown. Still haven't regained the strength I lost but I'm not giving up. 70 years old at 170lbs bodyweight. Update: Aug 18, 2024. Hit a solid 298 today at 180lb bodyweight. Rotator cuff tear is holding up fine so far. I doubt I'll hit 315 by years end but we'll see.

[@brianhopkins5251]

that's awesome.

[@sambsialia]

My hero

[@ajpenny1427]

You sir are an inspiration!

[@StockyDude]

Wow. You’re giving me hope, old man. I can do 365 but I’m 41 years old and I’ve been wondering if I would have to give up the bench press soon. I have a degenerated lumbar disc in my L5-S1 section that caused me to give up heavy squats. I was feeling sad about my body breaking down.

[@Nate-inside]

Started working on bench press at age about 70. Gave up about age 77. Small shoulder injury. Just temporary. But then while resting I looked around my gym and started asking trainers, their clients, old 'pro's: "Is there anybody who benches, tries to max out, and doesn't eventually get injured from that?" There's nobody who doesn't eventually get injured I was told. I asked even a couple old guys who trained with Arnold during that time -- no more flat bench for them now. Dumbells now, lighter weights, incline press. My point: yeah, you guys who are in 20's, 30's -- you want your goal for three plates or more, ok. Likely doable with consistent training as I read here. In general, older people who can't/won't easily or ever recover from a bench injury, and who would like to be able to maintain 100% mobility should not be setting such a goal if they've not been there before (in their younger days). This just my opinion. Also I always had three weight goals with benching: 1) Max weight with trainer spotting me, 2) Max weight with no spotter assist, but with people nearby, 3) Max weight when training by myself, alone.

[@MugzieMulligan]

Hitting 315 for me was a crazy day I remember it more than hitting 225 for the first time.

[@lucashenriques4242]

Is it hard to hit 225 on the incline?

[@spartacus1414]

​@@lucashenriques4242yea but more doable than 315 flat

[@os7349]

Man u ain't lying. 225 was badass in 8th grade. I remember that day.

[@Branden-vl9sl]

​@@spartacus1414I think 225 on incline is as hard if not harder. Especially when it's done strict. That means no over arching with butt coming off the bench. It changes the angle to horizontal and defeats the purpose. They might as well just do flat bench press. They're not putting emphasis on the upper pecs doing that. No momentum bouncing it off the chest dive bomb on the eccentric.

[@mypronouniswtf5559]

@@os7349 I did 280 in grade 10

[@jeremyspencer5301]

Keep hammering fellas. When I began my journey I was benching 95 lbs. I used to look at guys benching 2 plates each side as GODS. Im 100% natural, always have been, but I've been busting my ass at the gym since the age of 15. Im now 47 and rep out 225 22 times, 315 for 10 and got 405 for a double just last week. There are no short cuts (except PED's). You just get savage with it day in and day out INTELLIGENTLY and as the years roll by you will see crazy changes from when you started.

[@-Jesse.C]

Everyone talking about where they are but not where they started! 90 to 400 over any amount of time is crazy progress. Good on your brother!

[@s0nnyburnett]

@@-Jesse.C 30+ years isn't crazy, just consistent

[@Ben_____777]

How many years of consistent training did it take to get to your max?

[@cmichael7807]

Nice numbers, what's the best weekly scheme to get to 315 quick? And what type of diet you doin?

[@scottrc5391]

What I don't get is how you guys in the 400 lb bench club could only do 95 lb to start. I could one-rep 135 as a teenager weighing less than that and yet decades later I'm still not double that number, though I admit I haven't been super consistent (which is typical though even among the elite lifters). I'd wager that MOST people with natural benching ability, ie a genetic capability of even reaching 315, started with a much higher max than the average person (ie well north of 135) even before stepping one foot in the gym. Of course, if a guy is big all over, in the 220 lb + range, he's gonna be capable of much more than the 160 lb guy as mentioned in the video.

[@ZxRSKILLS]

When I first started I was 130 pounds at 6 foot and I was only able to bench about 100 pounds. Now after about a year I’m up to, 170 pounds and my current PR is 185 which I know isn’t a lot for most people but for me I’m super happy with my progress so far. No matter where you start as long as your consistent and train hard anything is possible. I’m hoping to hit 225 by the end of this year.

[@macmoney88]

You will dude. Keep lifting and eating. Since you’re prob naturally skinny; just eat as much as you can the day before you lift heavy and within 2 hours after your lift.

[@thanosrelive101]

Good bro, I started at 130lbs bw 5ft 6 in, now I'm 165bw. I hit 225 for 2. Been a heck of a grind

[@raygandarilla]

Warm up properly, and train on good form. Trust me, it’ll help more than you think. Also prevents injuries.

[@2Ashawn]

Good shit bro you’ll get it in no time

[@justmarc2015]

Don't forget your accessories. Tricep pushdowns, shoulder raises (front, side, AND rear), dumbbell press, pec fly, machine press etc.

[@Nowheretorun7]

I began lifting with my dad at 14 years old, barely could move the 45lb bar. I hit that 315lbs with him spotting me in my late 20's. It was a proud moment. Takes time.

[@kingswervv]

When did you hit 225?

[@jerseyjim9092]

@@Nowheretorun7 yep, once you're past the novice phase, the gains can be frustratingly slow, especially in the bench.

[@chubbbubb6870]

At what bodyweight?

[@nathanvoyer1126]

Reading this comment section you'd think everybody and their grandmas can bench 315

[@D.M.ggww21]

I watched my son do it. I can barely lift 135. Haha. How the heck. Oh and my son and law to. I said I’ll just curl my 35s here

[@offgrid6789]

My grandma benched 350

[@burf-s5n]

@@D.M.ggww21ur son might be on gear

[@antihistory_3122]

is this how you cope with being a weakling? @@burf-s5n

[@harrysomers1615]

​@@burf-s5n315 is very possible naturally

[@kentsears5452]

I benched 400 lbs at age 28. In and out of the gym for the next 25 years as we raised our six children. For my 55th birthday I benched 355. After a 5 level lower back fusion and a 3 level cervical fusion in my 60’s, I once again got back into the gym And benched 255 for my 67th birthday. Training hard and 6 months after my birthday, I just benched 300 lbs. My goal for my 68th birthday is 315 lbs; I have almost 6 months to get there! God is good to this ol beat up man!

[@joshp.2872]

Amazing!

[@quinnvids]

that is freaking bad ass.

[@weirdphax5406]

Did you do it??

[@kentsears5452]

@@weirdphax5406 actually benched 360 and Now my goal is 4 plates for my 69th birthday.

[@philipjaffe8788]

Completely reasonable and sensible breakdown! I finally hit 315 on bench at 41 a few months ago, never give up guys.

[@shawboy8493]

I’m 39 and chasing 315. Got 295 about a year and half ago. I haven’t maxed since

[@davidvigneaultgrenier8710]

That is really inspiring actually, I am now 31yrd and i can do 225 for about 8-10, i can feel that 315 for 1 will happen 1 day, I want it so bad!

[@philipjaffe8788]

@@davidvigneaultgrenier8710 stick with it man!

[@jessWow808]

At 275 pause for 1 rep. Working for that 315. Planning on pausing it too

[@James-Lifts]

Thanks man. I’m turning 33 next month, I hit 300 pounds for a 1 rep max, and I also hit 275 for 3 sets of 5 clean. I failed at 305 still. Now I’m cutting and I already can feel it. Been training for 9 straight years and 315 is still the ultimate goal.

[@eikskjold]

The day I hit 405 I was so damn stoked! I capped out in the 425's...but it all started when I hit 315 and knew I could do more.

[@ukestudio3002]

Hope it was drug free..

[@eikskjold]

yes sir... only a few choices are available to a young Marine boot: work out, drink out... I choose lifting. @@ukestudio3002

[@nickolaslewis4416]

I agree! I remember the first time I did it and I was elated!

[@thetowndrunk988]

Once I did it, I walked away from powerlifting completely. I went from 235 to almost 300, stopped competing, and worked on my bench for over a year just to hit 405. I’ll never say it wasn’t worth it- it was my white whale- but, I had to work pretty damned hard to trim back down after, and felt like crap till I did.

[@robcook4500]

405 is when you start to feel untouchable, but you realize “how In the actual fuck am I every going to get to 505 drug free!?”

[@painteater19]

315 for the first time as a sub - 200lb dude is a memory for sure. Keep grinding!

[@brianhopkins5251]

a 315 bench in the general population is pretty darn rare. Even 225 in the general population is pretty rare. as you say a guy that can bench 225 has been training and has technique, form and overall strength. But even in big gyms, there might be only 2 to 5 guys who can bench 315. There probably aren't 50,000 guys in the world who bench 405. (SWAG, pretty small number shall we say). i mean look at walmart. Then look at the regular gym goer, then look at the guy who does 2 plates. The group gets smaller by a factor of 10plus every step. 1,2,3,4 plates for a regular guy are pretty darn good goals for a 200lb man. (OHP, bench, squat, DL) doable in 1 to 3 years and some consistency. 2,3,4,5 plates are a serious guy who has been seriously training for a while and values strength. Above those numbers is pretty rarefied air.

[@sloppyjonuts9162]

Really. I did 355 deadlift no experience first time lifting. Almost 400 squat within a few months And bench was 260 medium grip within 7 months five foot 6 205 lb. I can do this at 155 I’ve done it

[@joojotin]

@@sloppyjonuts9162 Thats fucking elite genetics bro. Dont put yourself in the position of gen pop, you are obviously outliar.

[@manmoth4]

I have a 200lb OHP, 240 bench, 380 deadlift lol. Long torso, short arms, and arms/shoulders best genetics. Although deadlift is rising quickly now I'm focusing on it

[@KlaustheViking]

@@sloppyjonuts9162 Little confused. You did 355 at 155 pounds or when you were 205 pounds?

[@sethdanielw]

I think it's getting more common nowadays. I see plenty of guys at the gym nowadays who can do it. At least they look like they can. I say this because I hit 315 in college and I don't feel like a physical specimen.

[@Brian_McWilliams]

315 twice in competition now at 165, hoping for 330 next meet 🤞🏻🤞🏻 2x bodyweight bench would feel reaaaallll good

[@DonnieDarko727]

Height?

[@BUFFALO_cougar_slayer]

@@DonnieDarko727with a name like “powerlifting leprechaun,” you can probably take a guess lol Strong man, though

[@DonnieDarko727]

@@BUFFALO_cougar_slayer lol I didn't look that far into him thx

[@Brian_McWilliams]

@@DonnieDarko727 5’7 if you pull up on my ears

[@DonnieDarko727]

@@Brian_McWilliams lol ok

[@jamesanthony5066]

I'm natural, was a cross country runner, weighed like 145lb all through out high school, and most of college. Started seriously lifting at 23, now 33. Of those 10 years, got injured twice for 8+ months. Also didn't train only for strength. Did a lot of 8-11 rep range. Started hitting 300lb x 4 rep's 3-4 years ago. Now at 385lb bench for 1 rep. 350lb'ish for 4 reps. Biggest thing that helped me is getting bigger, and more musclar, accessory lifts. Weigh 235lb at 5'10. Biggest thing is consistency, eating maintenance calories the day before (at absolute min) + I eat 50% of days calories from morning to 3 hours before gym session. That was a massive help. 7 1/2 hours sleep. Getting strong delts, strong triceps, strong lats...etc. Taking deload weeks every 12-14 weeks.

[@Agnes135]

Nice 385lb is an impressive bench

[@ChillStudyDate]

I’m sorry but what is Deload week?

[@AllStarHockey1331]

​@@ChillStudyDate Lifting lighter weight/less volume or being less intense in your workouts than you normally would.

[@ChillStudyDate]

@@AllStarHockey1331 ahhh sorta like a recovery weak?

[@hellowill]

deload/recovery is definitely underrated. I feel so strong after a week off due to travelling.

[@tonylewis7419]

Yall just keep putting in work keep pushing your limits as possible as often as you can and you will push 315

[@keithgraham9547]

Never lifted till I was 39, and was just kind of casual about it then. About age 41-42, at 5'6" and 156-lbs, I benched 256, or 100-lbs over my body weight. I was absolutely convinced I would be able to do 312-lbs within 4-5 months, or twice my body weight. Couple weeks later, I woke up, stretched, and heard "pop!" Clean tear of the left subscalapa. Hot like the Dickens. Still tried to lift, was struggling to bench 156. Started a new business, got busy, gave up lifting. Took years to heal. Shoulder pain to this day (turned 66 two days ago). Moral of the story, lifting heavy really increases your odds of injury. I also broke a leg press machine that didn't have any safety stops. Loaded it up with every plate it could hold, like 1,215-lbs plus whatever the carriage is. On the third rep, it twisted the carriage. Two guys spotting for me, and me holding it with my legs, held it from crushing me, while they yelled for two other guys to unload it. These days, I can get cut with pushups and 5 or 10-lb weights.

[@jrodtopo]

Still going for it myself. Best so far is 250 for 5x5, 275 for 5, and 295 for 5 singles. Gotta keep the slog alive!

[@griffin7274]

U can do it now for a single

[@GYMJAX]

You can probably hit 315 for a double with those numbers

[@SgtPUSMC]

If you can do 275 for five sets of five, I'm pretty sure you can do 315 for a single.

[@stevo946]

​@@SgtPUSMCHe said 250 5x5 and 275 1x5

[@catedoge3206]

@@GYMJAX it's prolly mental at this point.

[@vedran555555]

Best bench for me is 325 at 6’2 about 210. Don’t sacrifice all around fitness for one specific lift but it is a cool goal.

[@Mountain.man85]

Great advice.

[@shelfcloud487]

Exactly! And same goes for guys who preach doing all the main compounds. If you lift hard and hit your whole body whether it’s isolation or compound, you’ll be fine. You do you, not what some competitive meathead says on the internet.

[@narbwow8168]

How the fuck... my best 1RM bench was 250 at 6'4" and 260 lbs. Granted I'm a lanklord with skinny wrists. I remember in high school struggling to bench the bar, so maybe genetics are a factor. Bench was always my worst lift. Squatted 400 and deadlifted 450 for 1RM.

[@MrSnowboarder72]

@@narbwow8168 same man im 6'5 240 and my best is 275 for 1, when i started at 15 i couldn't bench the bar with 10's on each side

[@trevorthiessen6317]

I got 340 back when I was in my mid 20s around 2007 -08 at 195-200 lbs, 5'11", then my strength slowly dwindled over the years, now at 40 years old, I just got back up to 325 bench at about 205 lbs now. But like you said, I try to be a well rounded athlete (was a college FB runningback back in 02-05) so I've done a 495 squat and do a lot with biceps and pull-ups, shoulders, back, etc and still do a lot of running sprints and regular cardio to stay lean and keep my abs.

[@Will-tl2sj]

Crazy I had this suggested to watch I just hit 315 last week after almost 3 years relatively consistent training. 6’1, 216 pounds I was so freaking happy man. Not boasting at all. Yall train consistent your numbers can grow as well do chest twice a week, 75-85% of your max for your lifts like a 4x4 or 3x8 and keep at it. Incline bench and dips really helped me transfer growth into the bench itself. Keep grinding yall 🤙🏼

[@Rykurex]

To put your progress into perspective, I'm 5'9 200lbs and have been training for around a decade. I hit 225 probably within the first year without much of an issue. I hit 300 lbs in 2022 and have been stuck there since... Maybe 2024 is the year though as I think I'm making some progress in this block. This is just to say that if you hit 315 within your first 3 years of training, you probably have a lot more potential!

[@joshuavd5194]

It took me 2 years to hit 225. 1 year after I hit 315. Best I ever made it to was 350 many years later, and never made it past that (​yet) . Don't know if I will ever hit 400. I think people progress at different rates.@@Rykurex

[@Will-tl2sj]

@@Rykurex thanks man! I’ve been able to increase my max by more incline bench and dips and if I warm up my back before lifting it helps me

[@yelezi7950]

I bench 585 @202 pounds BW with 3 and a half years of experience, the key is to push to failer every exercise never touched any roids ever.

[@chrisbuesnell3428]

Im 220lbs. Aged 66. I train in my garage with guy next door. Im aiming for 3 plates. But happy with 300. Favorite lift is deadlift. 12 month goal is 560lbs or 252.5 kg.

[@southernvoltageelectricser437]

It can be done. Starting Strength got me there at age 50

[@amandadavis9726]

I miss those days of 315. Warm up to that for the first set of my bench workout,…and then doing it for max reps afterwards. I chose that weight instead of 225. Those were the good old days. I love how the mindset changes for each time you add a wheel on the bar.

[@bobdarrick2628]

Wait how do some ppl not like bench press? It’s an upper body movement. It’s easier to do and safer than squats and deadlifts. Plus squats and deadlifts are both lower body movements. Upper body is more masculine.

[@amandadavis9726]

@@bobdarrick2628 you’d be crazy if you didn’t, 😃.

[@Mike696956]

​@@bobdarrick2628pretty sure he said press as in over head press those are grinding baby steps to get strong in.

[@hey_mr_ash]

That last line did it for me trust the process. I can totally agree I've been training consistently for a year now and following a program I created and crushing my PR goals every month

[@shawndavis4608]

It’s realistic for any average sized guy. You will have to grind to get it. I started lifting at 15, weighing 115lbs. At 17, I could do a competition lift of 260 at 160lbs and a hanky bench of 275. By the time I was 21 I could easily bench 300. Tragically, a shoulder tear from a “let’s see how far we can throw the football” set me back a few years. I never did 3 plates, but for most of my 20’s could do 4-5 reps of 275 with great form and a pause. I’ve never weighed more than 180 or so, but your comments seem spot on. Now 405 for the average Joe?? That’s reserved for guys with serious strength and probably 10 years+ of hard work.

[@NicDiesel]

i believe if it weren't for your shoulder tear you could have benched 405 in your late 20s or early 30s. its very lucky for lifers to start early at teenage time，especially on bench

[@fred_vids]

I just hit it at the age of 46. Training for a couple years but really got serious at this goal and got it in 9 months. I stalled out just before Christmas (think it was overtraining). Took a deload week and then ate like a pig through Xmas and moved right up. Key was having a coach guide me through all this. Spot on for saying consistency is essential.

[@aaronpeipert]

What was your bench at the beginning of the 9 months?

[@fred_vids]

@aaronpeipert was always topping out at about 265/270 prior. Once I started eating and getting consistent I broke through.

[@fred_vids]

At ~215 bodyweight too.

[@doug2555]

@@fred_vids I have a strange question. Do you think you would have been able to hit 315 after 9 months of training if you were to start training lets say in your teens? Because hitting 315 at only 9 months is kind of insane to me, I'm guessing being 46 years old helps. I'm only 18 and I've never played a sport and was never in great shape so I started pretty damn weak. I've been training for 2 years, consistently for 1 and I can't even hit 225. I'm guessing it's just because I'm pretty young and something like strength just accumulates as you age?

[@fred_vids]

@@doug2555 I was a skinny and not stronger in my younger years. I'm no expert in this space and can't comment on all the factors that lead to failure vs success. But IMO the top two things are making sure you are in a calorie surplus, and staying consistent in the bench with applying progressive overload (adding a fraction of a pound next time, or doing one more rep at same weight, etc). Being 18, I bet you have a higher metabolism and maybe are somewhat active. Maybe not so consistent in the diet either. Also assuming you aren't drastically overweight currently, get religious on watching what you eat and the scale and make sure you are gaining a little bit of weight each week (macro factor is a great app along with a smart scale to make this brainless). IMO, the more you weigh, the more likely you are to put up larger bench numbers. Also get equally religious on your lifting schedule and logging your lifts, tracking your progression (reps, micro weight adds). I think the difference for me was focusing on gaining in teh bench and making it a priority in my life vs other things. When you are younger you have a lot of competing priorities (social, work, etc). Once you get a bit older and established, you have potentially sorted out many things and possibly have a bit more understanding and latitude to focus on what's important to you. Also you may get the means to have a gym at home where getting under the bench consistently is easier. But again, if you make this a priority (block time on your schedule), you can get to the gym and get every session in. Stay at it! Also don't try to fix everything over night... start making small tweaks to get 1% better each day and it will become a habit (read atomic habits :D )

[@SleeperBuildDeluxe]

I am literally that 6'1 165lb guy you are describing, who has benched 315 in a competition. The "one simple trick" to lifting heavy is to be consistent and constantly push yourself. Lots of other factors will move the needle, but at the end of the day, benching heavy weights consistently will yield even heavier weights.

[@sevourn]

Comp 315 at 165 isn't remotely heavy.

[@mcdonaldtrump3308]

@@sevournYou a hater that’s an amazing lift

[@sevourn]

@@mcdonaldtrump3308 hating is when you denigrate the achievements of someone more successful than yourself with jealousy as a root cause. Given that I've bench pressed 424.4 in comp at 165, the correct term for this would probably be mockery or bullying.

[@sevourn]

@@mcdonaldtrump3308 I have done 315 for 16 reps at 165. To call it warm up weight would be to give it too much credit

[@ryanshaw7716]

Plus good technique

[@Daguitarman1129]

Ive been pretty consistent for the last 2-3 years. Dropped 25lbs of body weight in 2022 from 205-180. It took a toll on my bench, but once I plateaued i started eating more. Was benching 185 and struggling to complete sets at plateau. Since june 2023 ive jumped up to 191 and slowly started trying heavier weights. Also i’m 5’9”. Now doing 255 for 5x5. 205 or 225 on my lighter days is easy now. Havent tried 315 yet but cant wait to get there! This has been a life long challenge since i tore both shoulder labrum’s and broke my collar bone 10+ years ago. Bench has never come easy, but damn is it rewarding to see strength gains. Shoulder exercises helped a lot too!

[@chrism5126]

Get it, be damn careful!

[@BennyJeters]

You want a nutt guitar boy?

[@user-mj2jp9rk3x]

@@BennyJeters😂

[@sharkdegrijze]

How many times a week u do ? Or bench? I been struggling with my splits a bit, I did 8 reps of 225 on the summer but this past couple of months I've had a lot of school and this past 2 months a lot too, I can do 4 reps w 225 but I been going consistent for the past month trying to get back at it, I been doing twise a week chest normally Mondays and Fridays

[@joe-zf7fx]

I actually gave up on bench after getting the weight over 200, I realized the skill it takes but also that incline and dumbbells just grow my chest so much more!

[@lwreaper187]

I use flat bench for strength and incline for hypertrophy

[@notimportant3686]

you gotta do what's best for you... that's for sure

[@Rale__]

In my opinion I think it's better to bench press for strength. If you wanna best for size I think a smith machine can get you more consistent tension on your chest and also take away some of the fatigue demand

[@Winterascent]

I do OHP and then for bench I use 65 lb dumbbells. I'm good at 65lbs, and want to grow my OHP, which is only 80 lbs. I want 100lbs someday. Would be cool to switch to dumbbells and use my 60lb and maybe 65 lb dumbbells for OHP, but I'm almost 45 and it isn't that important to me. Just trying to have some fitness.

[@notimportant3686]

@@Rale__and provide you with buckets of shoulder pain over time

[@ForrealMwangi]

First time i’ve seen an honest breakdown of the relative difficulty between Bench vs Deadlifts/Squats. From my personal experience progressing in the Bench is significantly more challenging than in Squats and Deadlifts. Due to my heavy pull up/ push up/ muscle up and dips regiments I have always been able to bench my body weight of 175 without training specifically for bench but getting to 225 takes crazy focus, roughly 4 to 6 months of dedicated practice. For whatever reason, I can go from a 225 squat to a 315 squat in just 6 to 8 weeks any time i get into it. interestingly enough i know a few guys who the opposite is true, and benching comes more naturally for them. They appear to be the outlier.

[@K4R3N]

"The process is rhe goal."

[@granstaffjohn]

Exactly...I'd argue it's more mental than physical

[@inf0tr8r]

I was benching 405 for almost all of my 30s natural, but I was also fat, strength is in the calories - how much can you eat?

[@bphilbac]

315 can be done but you have to be patient and consistent. It took me 3 years to get there and when I did I was hyped. I kept training consistently and was able to hit 420. Dedication, consistency and patience. Don’t give up. That’s my advice. I’m 62 and I still train. Started when I was 19. Good luck.

[@MuscleMan909]

One question about bench press increase, what would you say is the approximate weight you should be at to hit 315 on the bench?

[@bphilbac]

@@MuscleMan909 Honestly I can’t really say because I’ve witnessed guys 150 lbs hitting that weight. But I have also witnessed big guys struggle to get. It’s really all about how much training are you willing to put in to reach your goal.

[@DreadedYasuke]

I'm 40, can bench 325 lbs raw and I was doing a bro split but would do bench twice a week. Found out that was a horrible set up and now I'm doing block periodization training for upper and lower twice a week. Already seeing great results and only eating protein shakes for recovery. It's attainable with the right program and eating habits.

[@radamrussell]

I was never a benchpress guy but made gains that surprised me in my early 40s from a pushup routine. I'd benched for controlled reps in the past, and I don't think I'd ever gone above 185 weighing 210-225. The first time I benched in my 40s after doing pushups for years I started at 135, jumped to 185 and it was easy. I was training everything for power/explosiveness at that point and consistently added weight each month by pushing three-rep maxes at least once per week. But aside from the jump from a consistent power pushup routine - dialing in the technique (shout out to Mark Rippetoe) took my bench to another level. I hit my peak at 295 in the first week of February '21. I know that because I had a bad slip and tumble down some steep steps during Winter Storm Uri and injured my hip and shoulder. The shoulder is finally getting there, but I am back to reps and I don't think I've crossed 200 so far. Life can come at you fast, so push it.

[@Kitsurugisan]

Nah ain't average people hitting those numbers within 9 months of training unless you're taking steroids. The average person whos NATURAL is going to take years if even that. To hit those numbers.

[@David-ej4cg]

i hit 300 after 7-9 months after not working out for over 3 years… its not impossible

[@_Cookie_Warrior_]

@@David-ej4cgyou had mucle memory

[@David-ej4cg]

@@_Cookie_Warrior_ really??? what da

[@Armando-th5cu]

Not true it only took me 6 months and I used to be homeless so I didn’t have a the best diet. I mainly eat beans and sometimes chicken and pork.

[@christopherandrews9232]

I hit 325lb in about nine months. My max before, was 235lb. Took about 8 months off of lifting due to mental health issues. Went from 190lbs to 237lbs

[@dcamarenaking]

I weight 170 I just now got to my goal of benching 225 after training for a year and a half. It used to feel like I was never gonna reach that goal, now I'm aiming for 315 more motivated than ever.

[@Alan_calisthenics001]

Bro tell me your secrets please, I want to bench 225 too, I have been going to for 9 months my bench is 70 KG, I feel weak af

[@Alan_calisthenics001]

What was your bench frequency? And how many sets?

[@calebuic4310]

@@Alan_calisthenics001you should try benching 4 days a week. Frequency translates to more strength.

[@yt_hatescrime_data4301]

Im 6'3" tall and when i started i weighed 155 lbs and max bench was 135 lbs. Took me 8 years of training and at a weight of only 185 lbs i finally got 305 lbs for 1 rep (unassisted). 👍 👍

[@Shortballa11]

@@Alan_calisthenics001train bench twice a week. One for high reps 4x8-10. Second day go heavy 5x3. Train shoulders heavy once a week and back heavy once a week. Don’t slack on squats cuz that’s a testerone building exercise. It takes a lot of work bt it’s worth it. Took me 3 years to hit 315 at 170 and then i turned into a Powerlifter

[@gsquared2394]

I’m 250# and finally benching my weight. I’m in all time PR territory which is awesome, but I was a 198 class in college with crappy training. SS has helped tremendously. I see 275 happening later this year, 315 the next.

[@notimportant3686]

maybe before chasing the poundage concentrate firstly on getting your own weight down to a more pleasing number, let the bench come as it comes, as a secondary goal... your quality of life will be greater affected by your own weight than by the weight you can bench

[@kevinleewilliams5119]

I honestly don't get how guys who weigh 200lbs + aren't benching 315 lol, dudes at 140lbs bench 315, TRAIN MORE.

[@FireGodSlayer]

173lbs here at 5'9 1/2. The most I benched was 305 and overhead pressed 210 last week. I need 315 and 225 ohp soon.

[@AmayzinOne]

I weigh 165 at 6 foot. My highest has been 255. I think I need to put on some weight. I have deadlifted 415 at 155. It’s much harder to bench.

[@ukestudio3002]

I did 245 with arch at 14, my big brother spotted me. Best ever was 4 reps with 315 at 162 lb bdywt. In my early 30’s. Never got more than 335 max though. (No drugs, other than occasional aspirin.) fun reading the comments here. Nice to see so much enthusiasm. Thanks for your video.

[@olegariomartinez6807]

I've been training since I was 12 years old. I am presently 67 years old. I have never taken drugs and my best bench is 565 at 267 lb bodyweight. My present bench is 440 ibs with my wife as a spotter. I am working to get to 460. Never give up.

[@klinerd9603]

This is insane

[@Jemgirly]

To the chest?

[@olegariomartinez6807]

@Jemgirly yes, to the chest. I competed in Powerlifting back in the late 70s, so I know how to bench properly. My strength level soared once I started taking creatine in the mid to late 90s.

[@Jemgirly]

@@olegariomartinez6807 that's amazing. I always get skeptical when I hear people's bench numbers because it often means they're talking half reps LOL I too started using creatine recently and it has helped a lot. I have been lifting off and on since I was a teenager and my bench is nowhere near yours (260 max). I'm in my early forties now but I take my training more seriously and I'm very consistent, so I'm hoping it will pay off for the rest of my days. Cheers.

[@HenchPig]

Hey grant, Where would you generally go after the nlp has stalled as a combat athlete focusing on their sport and doesn’t mind strength progress to be a bit slower.

[@EZ_Liftz]

Great vid. I'm one of those still struggling to hit 315lbs bench... :( hoping to get there this year. Is 600lbs deadlift realistic for an average 200lb male who trains consistently?

[@griffin7274]

You may need to be 250 if u r over 5,8, but yes I have done 640. 1x5 with 550

[@zenitram225]

Get to 275lbs bodyweight ASAP by GOMAD.

[@EZ_Liftz]

@@zenitram225 good idea, do you like GOMAD better than 2lbs of beef a day?

[@EZ_Liftz]

@@griffin7274 ​​⁠640, you're a beast! my 1RM is at 518lbs now so its time for the grind

[@gsquared2394]

You gotta be (generally) 242 class or heavier to DL 600. I’d argue only high level athletes or serious lifters bench 400, squat 500 and deadlift 600. Your life needs to be centered around lifting and recovery, or you’re just a genetic freak of nature that is consistent.

[@GreggBuckley]

At 50 years old, 5' 7" and 195 lbs. (probably 20% body fat) I could still bench 340lbs. 5 years later at about 185 lbs. I could still bench 315lbs. Then life happened, and I lost a lung due to cancer. Now I'm 70 and I'm back in the gym again after 15 years. My problem now is that I'm more susceptible to a pec tear. So, my goal now is staying light, say 225lbs., and being able to rep that out for 10. No idea if I'll get there, but the journey is half the fun. 😁

[@Ice-Fall]

After all the years of training, finally hit a set of 45's for one rep! 225, here I come!!!!!

[@guestuser6150]

I did 315 as a 15 year old in 1989. I was tied with this other dude on the football team as highest bench press max as a freshman. I started lifting weights in 5th grade. Spring training my freshman year was the first time I ever even had the opportunity to max out on bench because I had historically never had someone spotting me when I worked out. Getting back into lifting at 50 now. Would love to hit 315 again someday.

[@guestuser6150]

@@furdah1264 I'm going to do it in 2!!!

[@CJDavid-pe9ue]

Ahh here we go. “Back in my days”

[@Spacebuddy-dm6ps]

I’d have to see you before I can believe you

[@guestuser6150]

@@CJDavid-pe9ue yeah, god forbid someone shares an experience they had in the past.

[@guestuser6150]

@@Spacebuddy-dm6ps not really important to me whether you believe me or not

[@dabj9546]

I've been working out for a year and a half now and I've gone from 135 lbs to 200 lbs bench

[@Massenomics]

"Benchin 3:15" -Stone Cold

[@TonyG_VT]

I was capable of benching 300+ for a long time before achieving it. Programming and consistency are good tips. The part that held me back was finding a good gym environment. I found a good gym that was not crowded. The intimidation factor was the big part. I learned how to set up self spotting on the power rack. So no more fear of failure. I then hit 300 in about 3 months of effort. My current PR is 370 at 225 5 10 and 53 years old. I have a home gym now with power rack setup.

[@MartinBroadhurst]

1:50 life gets in the way, indeed. Training for me started just 3 years ago (I'm 38) and my progress has been slow and steady. My bench is atrocious, moving so slowly, but my DL and squat coming along. Having a toddler gets in the way though, right? Respect to all you parents that maintained your progress with a kid in those early years.

[@K4R3N]

I just want 225 for 5. Stuck at 205. But my squat and DL are progressing.

[@davidbenning10]

You’ll get there. Just keep hammering away.

[@lewisyaworski8962]

Give it a little more time. You can use the 90% of your working weight for 5x5 and take 3-4 mins rest between sets. Do that 2 days after your heaviest bench day.

[@ddstanfield9259]

Do some other exercises for a few weeks and build those surrounding muscles

[@OmahaAreaLoya]

Get a good workout partner that you trust and incorporate a few real good sets of negatives every other week (at the beginning of your chest workout). You'll be surprised at your gains in just a couple months from that alone.

[@MildTurkey77]

Working to get this in 2024. 46 years old and max at 285. Got to go to work!

[@Fortress333]

I'm working on it. When I started, I was horribly underweight and the bench press was difficult for me. My arms are also probably on the longer side, so deadlifting comes much more naturally for me, but pressing and benching is way harder. However, after years of keeping at it, a 225 lbs bench is now merely a warm-up weight. What works for me is pausing all reps on my chest.

[@K4R3N]

Nice man, I have similar build. Glad there's hope 😂

[@davidbenning10]

As Dr. Mike Israetel says, it’s that stretch at the bottom that helps get get those gainzZz! Or something like that lol 😆

[@Fortress333]

@@davidbenning10 I have nothing against that doctor, but his gains are due to special vitamins he may or may not inject in his ass cheeks. I can't take training advice seriously from a man who is up to his eyes in juice. If you're on juice, anything you do works, or so I have heard. You could walk up a flight of stairs after injecting yourself and get a massive pump and growth in your calves. This is why bodybuilders do all those silly machine exercises with 'light weights' and call it hard work. It's just more lies they tell themselves, so they can sleep at night. If they go off cycle, they turn into soft puppies who can't get it up, or so I have heard. Nothing inspiring there. It's more inspiring to see an 80-year old granny with hip pain learn to deadlift properly, so she can walk pain-free and go see her grandchildren.

[@davidbenning10]

@@Fortress333 Whoa, did not expect a whole memorandum! 🤣

[@C0d0ps]

@@Fortress333 I don’t think you’ve seen his Myo reps videos. People, like Jeff nippard, literally break down crying. - He can teach anyone from beginner to pro something. Yes he’s juiced to the gills, he’s like 5’5 and bald. What do you expect? - Nobody on KZbin would say Mike Isratel is bad at bodybuilding. Not dieting and certainly not training. I can understand how you dislike the use of PEDs, I do as well.

[@fignewtoneater]

I was benching 315 my senior year of HS. I did football and many of the kids were benching 225-275. It's definitely possible if you actually focus.

[@benjaminjameskurz]

It’s probably easiest if you start lifting in high school as a guy. It’s basically like being on steroids when you are a teenager with all the hormones. It’s harder as you get older but not impossible just takes longer the older you are

[@CrimpKeeper]

My bench has always sucked and back in high school people made fun of me for it so I stupidly neglected it. At the age of 35, I finally decided to work on my bench. I went from 170-200lbs in 6 months. I do have a shoulder injury from a decade ago but I’m sticking with it. Goal is 225 for 15-20 reps at a 4 second eccentric and concentric pace. I don’t really care about going higher.

[@jamisonadsit9429]

Great talk. I’m 6”1’ and I’ve been gotten through benchmarks you mentioned. But my biggest advice is if you want to hit certain benchmarks you have to train with, not be trained, with guys who have achieved that goal. When I started training I wanted to bench a lot and the guy I learned from had 525 bench. It took while and different training techniques, but I hit that 315 goal. My personal bests were 375 bench, 600lb deadlift, and 425 squat. However it took a couple years to get with proper nutrition. But these guys who want to be “light” and hit big weights, in my personal opinion. It takes weight to love weight and there are very few genetically inclined people who can do that without the use of PEDs. When I hit all my personal bests I weighed in at 225, naturally. The only thing I took was creatine. So, it can be done, it’s just your level of dedication and commitment to hitting those goals. But the main thing is someone has to ask themselves is, “What is your goal?” That’s what I ask anyone who asks me for advice. Do you want to be strong? Or aesthetic? Big difference in the training process you take. But loved the video. Would love to participate with you anytime in the future. Keep up the great work!

[@DusmaEduardo]

6 months to bench 225 was totally impossible for me, but I know I'm weak anyway 😂

[@jd9119]

It's impossible to somebody who doesn't work towards it. Diet, training and rest are likely the culprits to why you can't.

[@DusmaEduardo]

@@jd9119 you are assuming everyone fits exactly in the same pattern, do you ever heard about statistics? Like mean, standard deviation, outliers and so on

[@qualia4673]

​@@DusmaEduardo You're not weak man, 1-2 years for 225 is totally normal for the average person, people are too quick to judge based on extraordinary standards instead of reality.

[@DusmaEduardo]

@@qualia4673 one year is realistic for almost everybody, 6 months not much

[@lukebelden3268]

Depends on your weight among the other factors already mentioned.

[@DavidAntunes-rm7dq]

When I was 15 years old and weighed 168lbs, I benched 315lbs for 46 reps.

[@PAULEYBOY84]

😂

[@DavidAntunes-rm7dq]

@@PAULEYBOY84 just benched 715lbs for 16 1/2 reps yesterday, squatted 805lbs for 32 reps last night. And this morning deadlifted 915lbs for 19 reps.

[@doug2555]

im 2 months old and can curl 80s is that good?

[@RandomPerson28337]

Nice

[@ShawntreezyBreezy]

Im a 100 pound female and it took hella to hit my 315 , its a grind

[@bossmicky9256]

Bro cap

[@gobot581]

Thas amazing. You should be in the Olympics in your weight class you would be the GOAT

[@enigma7791]

Bull shit lol! An 100lb female 315 bench would be world class

[@stevisplays]

Hitting 225 snuck up on me I was really REALLY happy. 315 seems like something I would have to set sights on and train for specifically.

[@derekjames1990]

I weighed 195lbs and got up to 330 lbs on bench. Anything’s possible but it was a LONG road. I started lifting after a very bad car accident in 2009(19 years old). I didn’t get to 315 lbs til around 2016(26 years old). Didn’t hit 330 til 2019/2020(pretty much 30 years old). Keep at it and stay consistent!

[@zacharyball8009]

When you say 330 as in hitting a PR or doing that in hypertrophy?

[@mr.millionaire4570]

I’m benching 325 my dream weight is 405ilb 🏋🏾💪🏾 Last week i accomplished my biggest goal in the gym declining 225ilb 40 reps straight 👏🏾👏🏾💪🏾 next goal 50 straight. Word of advice to everyone you have to believe in yourself and have the faith in order to achieve everything that you want in life . 🙏🏾

[@trashcanjoe4902]

Im currently at 345lbs on bench, i’m 6’4 and weight about 300lbs with a very large frame. About 2 years ago I really f*cked up my elbow and had to take a year off to recover, and spent the past year, although it may be closer to a year and a half now, building back from a 205lb bench which is what I could do once I fully recovered All that just to say it’s never _over_ and you never fail until the moment you give up

[@JacobMcMillen]

This seems pretty spot on. I'm 200lbs, lifetime natty, trained consistently highschool and college, and lifted semi-consistently since, but not what I'd call "training". Highest 1-rep max I've hit is 295 and that was a few years ago. I've spent a lot of the last few years cutting, so my bench has dropped a bit, but I think if I spent 6 months with my diet and training focused primarily on hitting a 315 bench, I'd hit it.

[@Gwizz1337]

Not an expert, but I''m a big believer in partial reps to isolate muscles. If you are someone who's always training in full motion, trying breaking movements down into partials and you might see some solid growth in 2+ months.

[@Will_B_Fit]

About 4 years straight to crack 315lb. From 21-25. I hit a 375lb raw in comp at 29, 6 months later did a gym best 405lb. Now, im 33 maintaining somewhere around 350lb as a paused max. I make sure to tell all the kids at the gym back in my day i had pressed 405lb. Full circle of life from the old guys always telling me that.

[@JohnZaya]

I was training hard and consistent (2x a week per muscle group) for a year and a half until my right rotator cuff/pec minor blew out. And I was only able to get to a 305 bench press at 215-220 body weight. While my buddy, in one year’s worth of hard training, got to a 335 bench press. I’m 5 inches taller than him and my arms may be a little longer. He’s still going on strong with no injuries, while I rehab with my right side. Been 3 months since I’ve pressed, definitely has been a blow to me mentally. I got my squat to 440 and my deadlift to 530.

[@KidMangaX]

At 180 lbs and natural, I trained 4-7x per week for a year. When I wanted to improve my bench, I trained 2 plates for reps. Once I actually started adding weight, on purpose, I had achieved a 3 plate bench within several sessions. 315 without my even actively trying for it. Disregard everyone who says that workload capacity does not matter.

[@Blackstrapmolas]

Incredible content. I have been training on and off for two years, and have only been able to get those novice numbers, i.e. 225 press w/ 405 deadlift. This l clarified what my issue was-consistency. It sounds ridiculous, but I take weeks off (heavy job, children, & big life moments), and think that I simply keep a baseline & improve through hard workouts when i am on. Not the case.

[@pl-shep5137]

405lb bench natural at 19. Main keys to hit it. - Consistency number 1 -Progressive overload week by week -Gain weight or be in a surplus will help massively -Look where you stick on the bench and work the hell out of the accesories. Example, if you stick halfway through the rep, work pause presses/spoto press/board press. Treat it like bench 4-5 sets right after bench. And finally -Listen to your body, any niggles etc treat your body with respect, take a lighter deload week if your having a heavy gravity day i.e 60kg feels like 100kg. Good luck.

[@garretabbott]

I cleared 315 last week, long time goal for me. 6'4, 232lbs

[@DubYuhGChoppa]

With a pinched nerve and a torn pec in my past, I'm just excited to be back to benching at all

[@barracade24]

I agree training consistently plays a big factor. I’m natural 5’11” 185 lb, I’ve maxed 315 a few times and I’m 44.

[@thescholar3271]

315 is my PR 4 reps, 5ft10 weight 216.

[@jabbatheputz8825]

I jumped back into the gym at 34 after a 17 year hiatus. I'm 3 months back and have seen my bench jump from 225 max up to 275. Im shooting for 315 some time in late summer

[@shahabsiddique2644]

You get there?

[@leonardvelasquez4162]

It depends on multiple factors, not just a cut & dry answer. Age, weight, how long you've been training, fitness goals, etc. As for me, I can only bench 215 (at 170)but I haven't touched a weight in a few years. I'm a calisthenics guy now. Although I know guys that can bench 315 & more that can't even do 2 pull ups. I can do 19 ...

[@tankeater]

Did 2 reps of 335 at 22 years old, 6'2" and 188lbs... If Iraq and the ARMY didn't mess that up, 405 was my goal! DID THAT IN 7 MONTHS... But i was an athlete my entire life 🤷‍♂️🤘

[@RGMGFitness]

I'll be honest...I know a 315lb bench for a lot of younger guys is a big deal. Most seem to look at the flat bench as the 'standard' for strength. I've always just enjoyed lifting never giving much thought the the 315lb flat bench. Of course my goals have never been power-lifting so everyone's different. If a 315lb bench press is your thing...go for it. Personally, it's just never been that important to me. I like to focus more on ascetics. If you want the most out of your chest workout day, I would strongly suggest the incline bench press or incline dumbell press..but I guess that's a different conversation all together.

[@shirohige291]

My brother benched 100kg the first day he entered a gym at 16yo. He benched 180kg at 18yo pure natty on a traditional german diet with a normal split day workout regime. BW was around 130kg. I took a bit longer to bench that much natty, around 8 years at 110kg bw. But yeah, 140kg natty should take around 1-2 years of good training and acceptable diet. 150g of protein are enough, if it is a lot of pork and beef and hering. You don't even need creatine if you eat pork and hering, it has double the amount of creatine than beef - most people don't know this.

[@a.garcha199]

Jesus Christ 130kg? How tall is he?

[@jasonfraser808]

0.007 % of males can bench 315lbs, and thats out of 20% of the human population that work out. even a 225lbs bench is fantastic. To say that a 200lbs male is capable of benching 100lbs over body weight naturally without YEARS of training is delusional, i have been stuck at 385 trying to reach 4 plates for about 5 months. and im not natural

[@Edpro01-z5d]

As a 130lb powerlifter training naturally my highest has been suqad 385, bench 285 and dead 465. Im also 5.2inches so having short arms and short legs plays a big role.

[@CurrentlyBlazed]

I stopped it at 0:17 just to post my numbers before I hear anything else. (DL 495, Squat 415, Bench 255) I am 39, 5'5, and my current max for bench is 255. Im on deadload this week, but next week I'll go for a new PR of 260 and gauge from there how I feel about a 275 attempt. I have been powerlifting full time for 2 years now, in April. I competed at 181, and hit 220.5 last year in March. I am currently 187, heading down to 165 because I qualify for nationals at 165 with my current totals if I can hit 275 on bench in the men's masters class My trainer and I think I can hit 315 by the end of the year. Edit: I paused it at 1:12 because he mentioned 200 lbs. I decided to bulk up to 200 last after competing at 181 =D. Helped a ton being a big boi. I'm a little worried about being able to drop to 165 and keep my strength, but I have a good program going and my trainer and I are on it. I like that you said the average person will miss a day here and there. I don't miss days. Working out has become something I do, like brushing my teeth and taking a shit in the morning. Edit 2: RIP 315 dreams at 165 xDDDDDD FINAL EDIT: Paused at 1:45 - SO YOUR SAYING THERE IS A CHANCE JUST KIDDING ANOTHER: OMG AT 2:02! LOL I'm stoked. I'll hit 315 at 165, it just might take me longer than this year. Edit 4:28 - My first deadlift max PR was 405 XDDDDDDDD. Trainer was mind blown. He taught me how to deadlift 1 week before I hit PR

[@zerodivided3676]

Thanks for this honest take. A lot of people seem to be misinformed on how hard it is to bench that much for the average Joe. But so many factors play a role. Are you a stocky short dude with a good amount of body mass (or fat even) ; then you'll have a much (MUCH!!!) easier time compared to a lengthier and leaner guy. I can now bench 110 kg at ~75 kg bw (181 cm), that's fairly lean for me. Have been training for nearly 2 years now and am 40 years old (zero lifting experience before this). For me, to bench 3 plates or 140 kg, would take such a considerable amount of bulking. To the point where it's just not worth it for me. I'll aim for 120 this winter bulk and will be more than happy with that. And then I'm not even diving into the 'technique' aspect of it... A super wide grip + insane arch (read: stupidly small ROM) (powerlift bench) will move much higher weights. And the insane amount of videos I see online where people claim these impressive PRs , but their ass is miles of the bench....it's silly and simply does not count in my book. When you lift your ass; the bench press becomes an 'arch-press' and when I do that I can easily start repping my 1RM. It's night and day.

[@strangertings9577]

I’d say it is realistic. I only do dumbbell incline bench and one day my brother wanted to MAX on bench and I actually ended up hitting 315. It was fucking awesome and unexpected but really sweet. Got it on camera too. Haven’t touched that weight on bench since 😂

[@CJDavid-pe9ue]

I’m an average powerlifter (26 YO) and been at it since 2019. I compete in the 90kg class. Best comp lifts: S(556) B(369) D(672) Best gym lifts: S(573) B(375) D(683) I touch and go’d 315 in 2017, but never properly paused it until 2019. My bench has been stagnant since 2020. Since then I’ve only managed to bench 358~369 a few times in comp. An average powerlifter like me can hit 315 paused for 5 for some sets. Now imagine the elite guys. Really puts things in perspective.

[@dallas768]

I am getting really close to 315. I am closing out 8th grade and my new goal is to hit 315 before I play my first highschool football game. I just yesterday benched 295. I am 15 at 5’11” weight 290 lb. My bench, conventional deadlift, and squat equate to 1100 lb. How good of pace is this?

[@geoffreyfaltot1006]

His mustache speaks the truth. Like a light in a dark world, it shows what must be seen. This man, wearing it with valor, has told us, the people, what it takes to be a hero. A gym bro hero. I trust this man.

[@garretabbott]

I've been deadlifting 405 for 4x10 for months, and just cleared 315 last week. 6'4, 232lbs. Long arms definitely slow ya down

[@aidangittings]

As a 6’5 dude squat and bench have always been so hard just because of the ROM. I’m super strong on isolations and super weak (relatively) on compounds

[@TerryAlzate]

Do weighted pylos for 12 weeks, they’ll reduce your compound lift efforts significantly

[@antebauer]

missing one session does not "add up" and cause you to lose muscle. If anything most people are over training and a day off helps them

[@AlphanumericCharacters]

I rarely see anyone that you could say is over training. Most people seem pretty lazy. I wonder how they get as big as they are with their lackluster training. Maybe they are there a lot but they are using light weight, spending tons of time between sets bullshitting or staring at their phones. I do more in 90 minutes than they do in 3 hours and I’m far stronger at a lower weight. I mean it’s obvious why they are big and relatively weak but they sure as hell aren’t “overtraining”.

[@snakeinabox7220]

ok . From my semi educated guess i have above avg generics. im 6 3.5 ( 190 cm ) and 127 kg(280 lbs) with creatine . Around 21% bdy fat. Ive been working out for 2 years. only serious for 1 year. Rn im 18, and i have a pr bench when i was 17 of 100kg for 5 reps after 6-7 months of chest training . Rn im trying to cut seriously. dropping 1% body fat per week . Goal is 405 Natural . Short term goal is 120kg bench ( 265 lbs) . ive learned deadlifting only 1 month ago , rn at 160kg (352lbs ) with belt on a cut . i know i can do more .. in a few months i can 100% get to 200kg (450 lbs)

[@SandyCircle]

The first time i benched 315 i was able to hit it 3 times. I’ve learned that if you can’t hit it at least twice, you shouldnt hit it at all. But it felt great lifting that weight up, maybe one day i’ll see 405

[@kefkapalazzo1]

im aiming for 405. im 170 and ive been in the gym for 4 months consistently yesterday. im doing 230 3x5. hopefully in a few years with strength, technique, and weight gains I can pull it off.

[@PrimoJ13]

One thing missing on this discussion, form and maintaining it all the way up to a goal is important. May get some breakdowns here and there, but trying to maintain and correct it is important. I would say form is just as important as consistency. The weight doesn't matter if you aren't hitting the correct muscle groups. You will just break down other components that are too active.

[@Nirothane]

As with all things, time under the bar and consistency. Benching is mostly mental, you would be surprised how many guys can do more than, they think they can. Positive vibes fellas never stop going for that next PR!!

[@slugman4812]

185 benched 315 at 19 ab 3 weeks ago. The reason I'm writing this comment is because I heard in the beginning you talked about how people can't hit their lifts because they skip a day a week. I be skipping 2-3 days a week and still was able to hit that number at this age/ weight. Curious why that might be/ what your input might be taking my first hand account into consideration, also possible research behind it.

[@RedfishCarolina]

I love the auto generated CC "315 Binge", sounds like a bulking tactic

[@jtroi5523]

I got to a 405 bench when I was 24 and weighed 192 lbs. it was during an open bench press contest and my 3rd lift. Had to do it very strict. Waited for the judge to clap before i could take the bar up off my chest. At that time I could rep 350 6 times during my regular workouts. I think that’s a good indication of being able to max between 405 and 415.

[@obeastness]

I'm looking forward to getting a gym membership. I'm waiting on a checkup from my doctor, I've had some issues with possible tennis elbow so I may get a referral to a physical therapist if they think I should. The first thing I'm doing after I get the ok is getting a gym membership. I weight 305lbs 5'6" tall, and I do train at home, however I do not have a bench, I do pushups, how much carry over is there? I can do 25 consecutive pushups. What should I expect and what would be a good starting point for me?

[@jamesbrockett6045]

One of the most accurate things I’ve ever seen. Trained bench my whole life (inconsistenly) hit 315 at 30. About 9 months (just literally never deadlifted until I was in my late 20s) of deadlift training total and I hit 435.

[@blakewolfskill3757]

My best bench was 285x2, best deadlift was 430. Then I injured my back, stopped barbells for around a year to focus on kettlebells and jiu jitsu, and have not been able to get back there in a decade. I'm in my 40's now, my knees hurt and my back hurts, but I'm still lifting so that's a win to me.

[@richardcollins2622]

It’s a an interesting conversation. A pro builder once said tho, “I don’t care how much I can bench, I care how much I look like I can bench.” 315 is definitely doable but those shoulders may pay the price in the long term using that barbell which keeps those shoulders in a fixed position under a heavy load.