How To Bench Press 315

If you care about numbers then i suggest you drop bbing for a year and focus on studying powerlifting and training with the 3 big lifts in mind. Younger men are typically able to bench press more than older men and men in general. Bench or dumbbell press 4 6 sets of 1 to 12 repetitions each set until failure normally using heavy weights before shifting to a more dynamic approach to my fitness i could hit 315 lbs for two clean reps and 225 lbs for 19 reps on bench all at around 190 lbs body weight.

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After about 8 12 months of training many can work their way up to bench pressing 225 pounds.

How to bench press 315. The average weight most adult men and women can bench press depends on age fitness level and other factors. Our 6 week bench press program is designed to help a lifter reach this milestone. However very few ever reach 315 pounds aka three big plates. Maybe 240 or something.

After all my heavy lifts i de eload around 25 and rep to near exhaustion. Bench press 315 program. It would look something like. In this 30 day periodized program to help you bench press 315 pounds you ll be benching on mondays thursdays and saturdays using weight based off a 315 1rm multiplying your 1rm by the decimal e.

On the flat bench specifically i currently follow all my heavy reps with sets of 315 for 12 reps. This weight will increase proportionately as my pr s improve. Almost every guy can bench press 135 pounds when they re just starting out. A training program template will work however you need to include some individualized programming within.

Doing the typical pyramid sets of 12 10 8 and 6 reps as many do isn. If you dont know what youre doing then you may never bench 315. Many pro bbers started out as plers anyway so you got nothing to lose but a big bench. In fact a lot of guys never do.

4 weeks of benching on monday and friday. 3x8 10 starting at some weight you can easily do for 10 reps. I did something like an 8 or 9 week cycle where i d do two bench sessions a week plus one day of upper body accessory work like decline or military press. Before we get into the workout let s identify the muscles engaged and actions that are taking place around the shoulder.

I only train using 5 lifts flat bench deadlifts standing press squat bent over rows. Bench press technique needs to become good maybe not great just yet. How to bench press 315 lbs. For most guys the bench press stalls somewhere between 225 and 315 pounds two or three plates on each side of the bar.