Great video! I'm 52 and hit a 345lb bench a few weeks back -- and for years I've heard people tell me about my bar path being too straight and that I should be trying to bench it back over my face but that has never felt mechanically right to me. Glad to finally hear someone say that it's okay to be more of a straight line presser.
Hi. Good video. I'm a 57 year old, ex ballet dancer Royal Ballet Company. In my mid 20s I was capable of benching 140 KGs at a body weight of 67 Kilograms and a height of 5 feet 9 inches. It took me about 4 months to get there. However, up until I began training specifically for bench pressing and overhead pressing, I had been doing deficit pushups between chairs with people sitting on my back, which I started initially with very light girls (40 to 45 Kgs) who laid along my back and eventually sat cross legged on my shoulder blades once I got much stronger. We didn't have proper equipment. This began at a boarding school for ballet dancers where the environment was extremely competitive on a daily basis. So, when I first started benching in a gym (Jubilee Hall in Covent Garden, London), for me, 100 Kg or 220 pounds (2 plates each side) was relatively easy for 6 or 7 reps with no back arch, compared to having a giggling, unstable girl sitting on your back and testing my core to the extreme. But I had been strength training for almost 15 years already. And I was definitely not huge in any way, given my low body weight for dance. Below 12 percent body fat was the norm. Overhead pressing, deficit pushups and handstand pushups, and weighted pull ups were a big part of my training from the age of 11 to prepare me for lifting the ladies. So, Yes, it's definitely possible. But you need patience and a lot of hard work. To be honest, if I didn't have to dance as well at the time, which was basically extreme cardio on a daily basis, I could have probably added 20 Kgs more to my bench. And this was on a diet of high carbs mostly and steak or eggs every couple of days and a lot of doughnuts and custard slices. These days, I rarely bench, but I can still work with 100 to 110 Kgs for reps when I do. At that weight (67 Kg) I could also snatch and press a barbell above my head with 55 Kgs. This was something I practiced a lot and found quite easy.
@@championchuck777 Ha ha. We certainly did. And I think it's true. The strongest guys in dance (up top) generally had strong legs. One of the common lifts I recall doing was having a girl on one shoulder while I was in a kneeling position and standing up. And it was quite normal to do what would be considered full out plyometric jumps for an hour or so but with small breaks so that the coach could give you corrections and advice. I only began squating in my mid forties. 140 Kg for 10 reps was my starting point at 75 Kg body weight. The main problem initially was not the quads, or the rear chain, it was more the bracing because of the weight sitting on my shoulders. It felt like I had a house on my back. But I got used to it in a couple of weeks.
This makes a lot of sense, as when I tested my bench press, I was stuck at 155lbs and it was extremely frustrating as I know I could have pushed more. Louie’s books have been helpful and your advice on strong back is very useful as well! 🔥🔥🔥
It’s actually crazy how different we are all. For some three plates is nothing and they can bench that after few months of training. For some three plates is something they finally can press after years and years of training. And for some it’s just unreachable goal. Genetics is a huge factor in how strong we can be so don’t be discouraged seeing twenty year old pressing four or five plates while you can’t struggle with two. Just try and improve yourself the best you can and remember that it’s still okay if you are as strong as the elite lifters you see on internet.
My first ever bench press was 95lbs at 14 years old. 5 foot 9 inch 150lbs Bodyweight. My max pushups was 10 reps. I got my first 305lbs Bench Press at 18 years old at 5 foot 11 inch 220lbs Bodyweight. Plateau at 305lbs for near 2 years until I got my first 315lbs Bench Press at 20 years old at 5 foot 11 inch 230lbs. A year after I got 315lbs for 2 reps and weeks later got 365lbs Bench Press age 21 at 6 foot 250lbs Bodyweight. 1.5 year later got 320lbs Raw Bench Press in a full powerlifting meet at 6 foot 253lbs and my first ever powerlifting meet age 23. Failed 340lbs from misgroove and overconfident. Got 370lbs weeks later. Still age 23 got 385lbs close grip bench press at 248lbs Bodyweight. Age 25 got 350lbs Bench Press full power meet at 257lbs Bodyweight. Age 25 got my first 405lbs Bench Press in the gym at 250lbs Bodyweight. Age 27 I got my first 402lb Bench Press at 283.3lbs Bodyweight in a bench only meet done in 2019. My best bench press in the gym was 450lbs done at 6 foot 1 inch 280lbs Bodyweight at age 30 Halloween 2022. Recently I did 425lbs Bench Press and 315lbs for 10 reps May 2024 4th week back lifting. I can do 315lbs Bench Press for reps any day of the week. I am 6 foot 1 inch 260lbs with minimal maintenance natty and a ton of muscle mass. I have a 6 foot 8 inch or 80 inch wingspan. 315lbs Bench Press can be done for most men especially naturally. Most men aren't willing to train long enough or efficiently enough to get it. Even without being obese. Dare to say more men can get 405lbs Raw Bench Press naturally than they think they can. Especially nowadays. Better training more participants. Just train right. Eat enough. Keep learning. Want it long enough
320 pounds on my 70th Birthday no drugs ... been lifting since 1972. I did a lot of Incline bench when I was younger... use to get 320 pounds for 10 reps on the incline a long time ago. Injuries add up over the years, but I still grind out workouts.
Hey Matt this is a good video and I recommend extreme patience with yourself and as you said you might even have to scale back to maybe once or twice for a week with 235 or 235 225
I've gotten up to 325 however really needed to get up to weighing around 210lbs which is unsustainable for being 6'0 with a relatively small frame. I prefer being at a much lower body weight which means I can still rep 225 with ease but just trying to stay healthy nowadays so I don't even bench press anymore, just pushups variations. Getting to 315 on bench is a long shot harder than breaking the 405 barrier on deadlift
I was stuck at 265 bench for 5 years. 5 months of conjugate and at a body weight of 171 i hit 315. I would say band face pulls, floor press, and banded dynamic bench were the most important movements.
I managed to do it last year (after chasing it for over a decade). Key things that helped were adding a ton of back exercises and tricep exercises. Shockingly enough, guess where I learned all of that from. (It was this channel). That damn patience is an understatement though lol.
I broke the 315 mark at 48 after on and off lifting since high school. I had already benched 205 at 112# for singles in high school. Between 30-40 years old, it took a while to increase past 225 with bw ranging from 150-187 at the time on 5'5" build, then everything finally started clicking what I was lacking, which was back. The approach of doing more bench, more chest and tris was simply incomplete. After incorporating rows, lat movements my bench was increased quickly after that.
Take it from a guy who was not especially athletically gifted in grade school, who isn't any more well-proportioned for bench pressing than average, and isn't naturally big (just under 5'8" with a fairly average shoulder width etc) YES, it is possible. You will need to LOVE lifting, and do so habitually for a few years. But you will get there.
This proves that bbers are wrong when they say powerlifters are only concerned with a movement. This video mentions strengthening several muscle groups to improve the bench press. A bigger stronger back, bigger stronger triceps all help to increase the bench ptess movement.
I started lifting at 37, following a cervical spine injury that kept me from lifting a frying pan overhead. I hit a 225 OHP and 315 bench by age 39 by just being consistent and working hard in the gym.
I crossed the 315 mark at age 51. (I'm 5' 11", 255#) Now at 53, I can get 8 reps at 315. Patient, consistent, focused training was the biggest factor. No, I'm not on TRT, and have never in my life taken anything stronger than creatine.
Basically the thing that got me from barely repping 80kg to hitting the 100kg (it's not much but i can relate to what you're talking about in the video), was strengthening the back (especially rear delts and lower back) which made a lot to stabilize and made leg drive a lot easier. With a weak back you don't "drill" into the bench and you end up scooting about i find. Benching is a full body exercise and you do not get a big bench by only training bench. My goal is to eventually hit 3 plates as well.
I have benched pressed 315lbs raw in my life time at a body weight of 165lbs. The last time I bench pressed over 300lbs was at the age of 42 years old I benched pressed 302lbs and I weighed 160lbs then. Today at the age of 53 years old I weigh 155lbs and do not bench press over 300lbs anymore. I can still do 225lbs on a given day and probably more if I trained for the bench specifically. So it’s possible but not forever as you age.
World Of sport wrestlers Jon Cortez and Alan Denison who weighed 72 kg/158 pounds could benchpress 300 pounds.They weren't powerlifters they were just strongmen but they had the potential to be powerlifters.
Interesting this is probably the first video I've seen about achieving bench goals that advises against higher frequency. I am still curious though if that applies specifically to the standard bench or the movement pattern as a whole. Would doing variations with varying technique differences and loading say 3x per week also be detrimental to progress? I'd assume even further removed general strengthening excercises for the pushing muscles ie dips, ohp, etc wouldn't follow that guideline by default. Thanks :)
I think it depends on your personal conditioning. You got to go with what feels right at the time and switch it up. In high school as a 17 year old 179lbs kid, I went from 305 max, to 335lbs max, using higher frequency and weight in a matter of weeks. Wasn’t powerlifting or anything, just regular football gym lifts. But we went from chest to full extension, butt stayed on the bench, drug free.
Wish I knew now what I didn't know then... but.. it's not too late for me to start. As stated before, I'm 49. My max is around 180. I believe that by 55, I can achieve that mark. But, I need to take it slow to allow for my bones, joints, and tendons to strengthen along with the different muscle groups. I think my grandkids would love watching me progress. Plus, it'll show them the right example. I like to say that I'm their Superman.
315 was pretty easy for me. I hit that within about 4/5 months of training. 405 is proving more difficult 😂😂 been aiming for that for a further 6 months of hard work. Almost there though!!!
Just start with dumbbells if you can’t do the 45-lbs barbell. Can you do 10-lbs dumbbell or 15-lbs dumbbell presses? If yes, start there. If not, then start with 5-lbs dumbbells. You could also just start with push-ups.
@@strawberryyogurt0 well, i think i better start with the pink 1lb dumbbells and then progress to the 5 pounders. so by that i wonder when i could do the barbell?
@@discreetman593 … The empty barbell usually weighs 45-lbs. If you just started weight training recently, and will be starting with the 1-lbs pink dumbbell in each hand. If you eventually graduate to working with 25-lbs dumbbells in each hand, I would say at that point, you might consider moving onto the barbell. For tomorrow, test out the maximum number of times (in one set) you can dumbbell bench those pink 1-lbs dumbbells. Do that for three straight sets tomorrow. People usually agree that 5 reps and below is for strength, 8-12 reps for hypertrophy. If I were you, simply see how many reps you could do on your first set with those 1-lbs dumbbells. That will give you a baseline. I personally like to hit opposing muscle groups on the same day. Look up some UA-cam videos on dumbbell rows. Complete three sets of chest press, then follow that with three sets of dumbbell rows. Write your results down somewhere. Repeat the same workout on Thursday by adding one additional rep to each set. Repeat the subsequent Monday by adding one more rep.
@@discreetman593 Did you test out how many reps you could do with the 1-lbs pink dumbbells? You could probably start benching the bar when you are able to hit at least 15-lbs for maybe 8 reps on the dumbbells, I think. Secondly, look up the “roll of shame bench press” if you don’t have a spotter for the bench press.
Odd question to ask. I had a buddy who weighed about 145 and he slammed 360, but he was a freak. In my mid 30s, I stuck 335 for a triple, but I was fat as f**k, 240 at 6'. The great old days aren't coming back though, I hate to say.
I keep telling people this in the gym all the time you cannot lift what you can't stabilize and any bench exercise whether it's flat bench or incline you're going to have to have some type of strong back because that's what you're lying on you are lying on your back when you do a flat bench and you are lying on your back when you do it incline so you have to brace your back and squeeze shoulder blades on the way down and then push the weight up so you're going to have to work your back out a lot
Heavy bench once a week, dynamic bench with bands once a week and the rest just a ton of hypertrophy work for chest,triceps and upper back is what blew up my bench the most.
I am 57. I weigh 185lbs at 5ft 8 in. I can bench 315 for 3 reps. I was a D1 wrestler at 174 weight class. Bench Pressed 365lb in college. I started college at 165 weight class and 265lb bench press. Mon- Bench Press Wednesday- overhead press Friday close grip bench peess Saturday- push press/push jerk.
I am a tactical athlete that competes in Greco-Roman wrestling recreationally in the UK, in the 78kg weight class. If I can bench 165kg (T&G not to a powerlifting standard) while juggling military training and wrestling, then you guys who are just in the gym or dedicated powerlifters should get there is 1/3 of the time it took me to get there and to a powerlifting standard.
Thats the point. Something is wrong, bcus It should be way more guys hitting 3 plates in the gym. Especially the lifters in they 20's. They can barely hit 185lbs for a pause!
@@WenningStrength it's very strange that the standards of strength are so low for a men we bench 140 kg here as 18 year olds kids already and this is nothing extraordinary
Great video! I'm 52 and hit a 345lb bench a few weeks back -- and for years I've heard people tell me about my bar path being too straight and that I should be trying to bench it back over my face but that has never felt mechanically right to me. Glad to finally hear someone say that it's okay to be more of a straight line presser.
💯💯💯💯
Anytime my bar path isn’t straight it feels like I’m gonna break something
Hi. Good video. I'm a 57 year old, ex ballet dancer Royal Ballet Company. In my mid 20s I was capable of benching 140 KGs at a body weight of 67 Kilograms and a height of 5 feet 9 inches. It took me about 4 months to get there. However, up until I began training specifically for bench pressing and overhead pressing, I had been doing deficit pushups between chairs with people sitting on my back, which I started initially with very light girls (40 to 45 Kgs) who laid along my back and eventually sat cross legged on my shoulder blades once I got much stronger. We didn't have proper equipment. This began at a boarding school for ballet dancers where the environment was extremely competitive on a daily basis.
So, when I first started benching in a gym (Jubilee Hall in Covent Garden, London), for me, 100 Kg or 220 pounds (2 plates each side) was relatively easy for 6 or 7 reps with no back arch, compared to having a giggling, unstable girl sitting on your back and testing my core to the extreme. But I had been strength training for almost 15 years already. And I was definitely not huge in any way, given my low body weight for dance. Below 12 percent body fat was the norm.
Overhead pressing, deficit pushups and handstand pushups, and weighted pull ups were a big part of my training from the age of 11 to prepare me for lifting the ladies.
So, Yes, it's definitely possible. But you need patience and a lot of hard work. To be honest, if I didn't have to dance as well at the time, which was basically extreme cardio on a daily basis, I could have probably added 20 Kgs more to my bench. And this was on a diet of high carbs mostly and steak or eggs every couple of days and a lot of doughnuts and custard slices. These days, I rarely bench, but I can still work with 100 to 110 Kgs for reps when I do.
At that weight (67 Kg) I could also snatch and press a barbell above my head with 55 Kgs. This was something I practiced a lot and found quite easy.
Sounds like you replace the leg day with dancing. they say Squats are the King of all Exercises for a reason.
@@championchuck777 Ha ha. We certainly did. And I think it's true. The strongest guys in dance (up top) generally had strong legs. One of the common lifts I recall doing was having a girl on one shoulder while I was in a kneeling position and standing up. And it was quite normal to do what would be considered full out plyometric jumps for an hour or so but with small breaks so that the coach could give you corrections and advice. I only began squating in my mid forties. 140 Kg for 10 reps was my starting point at 75 Kg body weight. The main problem initially was not the quads, or the rear chain, it was more the bracing because of the weight sitting on my shoulders. It felt like I had a house on my back. But I got used to it in a couple of weeks.
I stand on the shoulders of this Giant. Always valuable information. When Wenning speaks, take notes.
🙏🙏🙏
This makes a lot of sense, as when I tested my bench press, I was stuck at 155lbs and it was extremely frustrating as I know I could have pushed more. Louie’s books have been helpful and your advice on strong back is very useful as well! 🔥🔥🔥
💯💯💯
I hit 415 on October 27. I'm 49. My goal now is 450. Then 505. I got this from a lot of heavy ohp and weighted dips.
Both exercises I would ditch but great bench!!!
@WenningStrength what would you use for Assistant exercises
It’s actually crazy how different we are all. For some three plates is nothing and they can bench that after few months of training. For some three plates is something they finally can press after years and years of training. And for some it’s just unreachable goal.
Genetics is a huge factor in how strong we can be so don’t be discouraged seeing twenty year old pressing four or five plates while you can’t struggle with two. Just try and improve yourself the best you can and remember that it’s still okay if you are as strong as the elite lifters you see on internet.
💯💯💯💯
My first ever bench press was 95lbs at 14 years old. 5 foot 9 inch 150lbs Bodyweight. My max pushups was 10 reps. I got my first 305lbs Bench Press at 18 years old at 5 foot 11 inch 220lbs Bodyweight. Plateau at 305lbs for near 2 years until I got my first 315lbs Bench Press at 20 years old at 5 foot 11 inch 230lbs. A year after I got 315lbs for 2 reps and weeks later got 365lbs Bench Press age 21 at 6 foot 250lbs Bodyweight. 1.5 year later got 320lbs Raw Bench Press in a full powerlifting meet at 6 foot 253lbs and my first ever powerlifting meet age 23. Failed 340lbs from misgroove and overconfident. Got 370lbs weeks later. Still age 23 got 385lbs close grip bench press at 248lbs Bodyweight. Age 25 got 350lbs Bench Press full power meet at 257lbs Bodyweight. Age 25 got my first 405lbs Bench Press in the gym at 250lbs Bodyweight. Age 27 I got my first 402lb Bench Press at 283.3lbs Bodyweight in a bench only meet done in 2019. My best bench press in the gym was 450lbs done at 6 foot 1 inch 280lbs Bodyweight at age 30 Halloween 2022. Recently I did 425lbs Bench Press and 315lbs for 10 reps May 2024 4th week back lifting. I can do 315lbs Bench Press for reps any day of the week. I am 6 foot 1 inch 260lbs with minimal maintenance natty and a ton of muscle mass. I have a 6 foot 8 inch or 80 inch wingspan. 315lbs Bench Press can be done for most men especially naturally. Most men aren't willing to train long enough or efficiently enough to get it. Even without being obese. Dare to say more men can get 405lbs Raw Bench Press naturally than they think they can. Especially nowadays. Better training more participants. Just train right. Eat enough. Keep learning. Want it long enough
💯💯💯💯💯
320 pounds on my 70th Birthday no drugs ... been lifting since 1972.
I did a lot of Incline bench when I was younger... use to get 320 pounds for 10 reps on the incline a long time ago.
Injuries add up over the years, but I still grind out workouts.
Proud of ya!!!
winning hearts and minds the matt wenning way
Hey Matt this is a good video and I recommend extreme patience with yourself and as you said you might even have to scale back to maybe once or twice for a week with 235 or 235 225
I've gotten up to 325 however really needed to get up to weighing around 210lbs which is unsustainable for being 6'0 with a relatively small frame. I prefer being at a much lower body weight which means I can still rep 225 with ease but just trying to stay healthy nowadays so I don't even bench press anymore, just pushups variations. Getting to 315 on bench is a long shot harder than breaking the 405 barrier on deadlift
I was stuck at 265 bench for 5 years. 5 months of conjugate and at a body weight of 171 i hit 315. I would say band face pulls, floor press, and banded dynamic bench were the most important movements.
💯💯💯
💯💯💯💯
I managed to do it last year (after chasing it for over a decade). Key things that helped were adding a ton of back exercises and tricep exercises. Shockingly enough, guess where I learned all of that from. (It was this channel). That damn patience is an understatement though lol.
🙏🙏🙏🙏🙏
I broke the 315 mark at 48 after on and off lifting since high school. I had already benched 205 at 112# for singles in high school. Between 30-40 years old, it took a while to increase past 225 with bw ranging from 150-187 at the time on 5'5" build, then everything finally started clicking what I was lacking, which was back. The approach of doing more bench, more chest and tris was simply incomplete. After incorporating rows, lat movements my bench was increased quickly after that.
Take it from a guy who was not especially athletically gifted in grade school, who isn't any more well-proportioned for bench pressing than average, and isn't naturally big (just under 5'8" with a fairly average shoulder width etc)
YES, it is possible. You will need to LOVE lifting, and do so habitually for a few years. But you will get there.
This proves that bbers are wrong when they say powerlifters are only concerned with a movement. This video mentions strengthening several muscle groups to improve the bench press. A bigger stronger back, bigger stronger triceps all help to increase the bench ptess movement.
I started lifting at 37, following a cervical spine injury that kept me from lifting a frying pan overhead. I hit a 225 OHP and 315 bench by age 39 by just being consistent and working hard in the gym.
💯💯💯💯
Major goal of mine is to hit this between 165-181lbs💪💪
I crossed the 315 mark at age 51. (I'm 5' 11", 255#) Now at 53, I can get 8 reps at 315. Patient, consistent, focused training was the biggest factor. No, I'm not on TRT, and have never in my life taken anything stronger than creatine.
🔥🔥🔥
@@sunbeamcostrength that's awesome man!! Congratulations
I just did 290 Lbs bench press. After I was stuck in the 260s for a year, I did 275 4 months ago and my bench exploded
🔥🔥🔥🔥
Basically the thing that got me from barely repping 80kg to hitting the 100kg (it's not much but i can relate to what you're talking about in the video), was strengthening the back (especially rear delts and lower back) which made a lot to stabilize and made leg drive a lot easier. With a weak back you don't "drill" into the bench and you end up scooting about i find. Benching is a full body exercise and you do not get a big bench by only training bench. My goal is to eventually hit 3 plates as well.
Glad to help !!!
I have benched pressed 315lbs raw in my life time at a body weight of 165lbs. The last time I bench pressed over 300lbs was at the age of 42 years old I benched pressed 302lbs and I weighed 160lbs then. Today at the age of 53 years old I weigh 155lbs and do not bench press over 300lbs anymore. I can still do 225lbs on a given day and probably more if I trained for the bench specifically. So it’s possible but not forever as you age.
💯💯💯💯
World Of sport wrestlers Jon Cortez and Alan Denison who weighed 72 kg/158 pounds could benchpress 300 pounds.They weren't powerlifters they were just strongmen but they had the potential to be powerlifters.
Interesting this is probably the first video I've seen about achieving bench goals that advises against higher frequency. I am still curious though if that applies specifically to the standard bench or the movement pattern as a whole. Would doing variations with varying technique differences and loading say 3x per week also be detrimental to progress? I'd assume even further removed general strengthening excercises for the pushing muscles ie dips, ohp, etc wouldn't follow that guideline by default. Thanks :)
I think it depends on your personal conditioning. You got to go with what feels right at the time and switch it up. In high school as a 17 year old 179lbs kid, I went from 305 max, to 335lbs max, using higher frequency and weight in a matter of weeks. Wasn’t powerlifting or anything, just regular football gym lifts. But we went from chest to full extension, butt stayed on the bench, drug free.
Wish I knew now what I didn't know then... but.. it's not too late for me to start. As stated before, I'm 49. My max is around 180. I believe that by 55, I can achieve that mark. But, I need to take it slow to allow for my bones, joints, and tendons to strengthen along with the different muscle groups.
I think my grandkids would love watching me progress. Plus, it'll show them the right example. I like to say that I'm their Superman.
🔥🔥🔥🔥
TY Dr. Dub! 👊🏻
315 was pretty easy for me. I hit that within about 4/5 months of training. 405 is proving more difficult 😂😂 been aiming for that for a further 6 months of hard work. Almost there though!!!
Come to online coaching we can help 💪💪💪
www.Wenningstrength.com
wish i could only do the bar =) maybe one day i will be able to put a 5lb plate on each side.
Just start with dumbbells if you can’t do the 45-lbs barbell. Can you do 10-lbs dumbbell or 15-lbs dumbbell presses? If yes, start there. If not, then start with 5-lbs dumbbells. You could also just start with push-ups.
@@strawberryyogurt0 well, i think i better start with the pink 1lb dumbbells and then progress to the 5 pounders. so by that i wonder when i could do the barbell?
@@discreetman593 … The empty barbell usually weighs 45-lbs. If you just started weight training recently, and will be starting with the 1-lbs pink dumbbell in each hand. If you eventually graduate to working with 25-lbs dumbbells in each hand, I would say at that point, you might consider moving onto the barbell.
For tomorrow, test out the maximum number of times (in one set) you can dumbbell bench those pink 1-lbs dumbbells. Do that for three straight sets tomorrow. People usually agree that 5 reps and below is for strength, 8-12 reps for hypertrophy. If I were you, simply see how many reps you could do on your first set with those 1-lbs dumbbells. That will give you a baseline.
I personally like to hit opposing muscle groups on the same day. Look up some UA-cam videos on dumbbell rows. Complete three sets of chest press, then follow that with three sets of dumbbell rows. Write your results down somewhere. Repeat the same workout on Thursday by adding one additional rep to each set. Repeat the subsequent Monday by adding one more rep.
@@discreetman593 Did you test out how many reps you could do with the 1-lbs pink dumbbells? You could probably start benching the bar when you are able to hit at least 15-lbs for maybe 8 reps on the dumbbells, I think.
Secondly, look up the “roll of shame bench press” if you don’t have a spotter for the bench press.
Odd question to ask. I had a buddy who weighed about 145 and he slammed 360, but he was a freak. In my mid 30s, I stuck 335 for a triple, but I was fat as f**k, 240 at 6'. The great old days aren't coming back though, I hate to say.
i can only do the bar, maybe in a month or 2, i can add a 5lb plate on each side =)
Sounds like all you need is Programming.
I keep telling people this in the gym all the time you cannot lift what you can't stabilize and any bench exercise whether it's flat bench or incline you're going to have to have some type of strong back because that's what you're lying on you are lying on your back when you do a flat bench and you are lying on your back when you do it incline so you have to brace your back and squeeze shoulder blades on the way down and then push the weight up so you're going to have to work your back out a lot
💯💯💯💯
💪
The stats show less than 1% of men can even bench 225 lbs.!
Sad. It's got to be the food. I can count on 1 hand how many guys I saw bench 315 and up throughout all the 10 Commercial gym locations that I go to.
not every man go to the gym
Heavy bench once a week, dynamic bench with bands once a week and the rest just a ton of hypertrophy work for chest,triceps and upper back is what blew up my bench the most.
I am 57. I weigh 185lbs at 5ft 8 in. I can bench 315 for 3 reps. I was a D1 wrestler at 174 weight class. Bench Pressed 365lb in college.
I started college at 165 weight class and 265lb bench press.
Mon- Bench Press
Wednesday- overhead press
Friday close grip bench peess
Saturday- push press/push jerk.
Nice.
I am a tactical athlete that competes in Greco-Roman wrestling recreationally in the UK, in the 78kg weight class.
If I can bench 165kg (T&G not to a powerlifting standard) while juggling military training and wrestling, then you guys who are just in the gym or dedicated powerlifters should get there is 1/3 of the time it took me to get there and to a powerlifting standard.
💯💯💯💯
315 is a base line for every man who lifts seriously and hard with good diet for 3+ years bro) 140 kg bench it's nothing special
Thats the point. Something is wrong, bcus It should be way more guys hitting 3 plates in the gym. Especially the lifters in they 20's. They can barely hit 185lbs for a pause!
You obviously haven’t read the overall stats of the population
@@WenningStrength it's very strange that the standards of strength are so low for a men
we bench 140 kg here as 18 year olds kids already and this is nothing extraordinary
@@WiecznieNieNasycony What age are you now and what's your max?
Not according to my double tendonitis and shoulder arthrosis 🥲