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I bench pressed 225 on my first day in the gym aged 19. Im 61 now. Strength is largely genetic. Big tip for pushing your bench up. Do a set of slow barbell pullovers. With a 12 inch hand spacing. With a weight that allows at least 10 reps once a week to failure. And watch that bench rise..
@@Spacebuddy-dm6ps You can but the barbell with allow you to keep precise hand spacing. And go to failure with that hand spacing that builds the lats pecs and TRICEPS. And it's the triceps that are primarily going to push up your bench. I got up to a peak of 355lbs for 3 reps. By doing this.
@@Spacebuddy-dm6ps You want to work up to 135lbs for a set of at least 12 reps to failure. Anytime you can do 15 reps you add weight. The carry over is remarkable.
I can bench 95lb x 6, I have a plan to bench that weight for 6 reps during the week and then add 10lb to the bar every single week, if only I have access to a bar instead of dumbbells.
@@Brenden_AlbrechtYeah, but I cant because my parents wont allow me, but i would if i wanted to, im still trying to build whatever strength i can with dumbbell benching. But i dont have higher weighted ones so im gonna have to rep them out.
If you are a moderately healthy (meaning not sick) male, more food will do a whole lot more for your physique and strength than any amount of training. Both is ideal.
@thebigmanufacturer thanks but that comment I put a month ago is old. I can now bench 60.5lb dumbbells on the floor for 20 reps max. But I’ve recently hit a big wall with no improvement in sight. So I’m either staying the same or I’m losing gains.
@@Spacebuddy-dm6ps I was gonna say. There's no possible way in the world you're gonna keep adding 10 pounds every week. You are setting yourself up for failure thinking that.
An average person can bench press 315 pounds. It requires learning how to use biomechanics leverage, which includes having a good back arch, expanding the air in your chest as much as you can and holding it, and ESPECIALLY using the Law of Muscular Irradiation, which refers to when a muscle is hard at work, it will recruit its neighboring muscles and if they are already hard at work, it will amplify their strength. For instance, there have been many documented cases of females lifting cars off of their trapped loved ones. Angela Cavallo, a then 58-year-old grandmother not only lifted a 3,000-pound car off of her trapped, unconscious son, she held it for 5 minutes while kicking him to try to revive him as someone ran to get help. Hannah and Haylee Smith, 2 teenage sisters (age 16 and 14) lifted a 3,000-pound tractor off of their trapped father, Jeff Smith. Hannah Smith, the bigger sister stood 5 feet, 3 inches tall and weighed 125 pounds. What this proves that the strength potential of average people is much greater than they realize. What stops people from realizing their full strength potential is their brain, which sends pain signals to stop exerting maximum effort to prevent injury since exerting maximum force causes micro-tears in the body's muscle fibers. Thus, the brain is the regulator for all muscular activities that you engage in. The Law of Muscular Irradiation is a Fundamental Law of Physiology. To test this fundamental law of physiology just make a fist as tight as you can. Not only will your finger flexor muscles contract, so will your forearm, biceps, and chest (if you squeeze hard enough) because the finger muscles are recruiting their neighboring muscles. Another way is to squeeze your armpit muscles to recruit your lats. Yet another way, is to squeeze your sphincter to recruit your glutes. If you suck in your belly button to as close to your spine as possible, you will recruit your ab muscles, and if you claw your toes into the ground, you will recruit your leg muscles. It is actually possible to use all of these law of muscular irradiation techniques when you bench press. This is how Eugen Sandow (the Sandow Trophy, which is given to the winner of each year's Mr. Olympia Professional Bodybuilding Contest is named after him) was able to outlift bigger and heavier professional strongmen even though he only stood 5 feet, 9 inches tall and weighed 202 pounds. It is also how Katie Sandwina, a female professional strongwoman, was able to outlift Eugen Sandow in a weightlifting contest. By the way, it is also possible to override the brain tendency to prevent you from realizing your full strength potential. For instance, emotions override reason. Powerlifters have their coaches slap them and scream at them to get them in a rage because extreme anger overrides the brain. Tommy Kono, America's Greatest Weightlifter of all time, wrote about Charlie Vinci, who was a deeply religious man and devout Catholic, having to compete in the U.S. Olympics against competitors who outlifted him before. A U.S. Olympic coach told him while walking with him to the competition platform, "Do this for your team. Do this for your country. Do this for God." Charlie Vinci walked up to the heavy barbell, looked up to the heavens, and smoothly lifted it overhead and won the Olympic Gold Medal. Afterwards, Charlie Vinci recounted, "I said this is for you, Jesus Christ" and the weight went up smoothly-- which, is proof of the power of faith making it possible to achieve the remarkable. Drugs can also override the brain as can mental illness, which is why police have attested many times of the incredible strength of criminal suspects high on PCP and mental professionals attesting to the super-human strength of some mentally-ill patients who have bent iron bars in their room windows.
@@ericlevenchuck6212 its more like 1 percent of 1 percent can bench 225, its fucking funny how youtube shorts and tik toks messed up everyones perception of real life. whenever im in a gym most people arent benching 225.
Years ago when I was lifting- I'm a small guy,body weight then 155-160 lbs. I benched 310 touch and go. That was good enough for me. I never did gear and realized I'd never be a world record holder. I surpassed the 300 mark by 10 lbs. I was happy with that.
It took me so long and so much work to get to benching 225. Fuck with people think, if it took you significant effort and work to get to that point, be proud of that.
It only took me like 1-2 months to be able to 1 rep max 275 when I was 19 or so as a complete beginner. Now in my mid 30's, 7 months lifting after years of not lifting and I only just managed 2 reps of 175. Aging sucks major nuts.
I achieved my first 225 last year. Early thirties, started lifting more seriously last year. I recently did 8 reps. I can see the physical changes between now and then. Looking forward to continuing to improve.
Social media has inflated the FUCK out of strength standards, lol. People think benching 225 is totally normal and not a big deal now. Achievable goal for vast majority of guys? Yes! Doesn't make it unimpressive as so many seem to believe, though.
Okay, you earned it. New subscriber here. I like the style and effort you put into this video as the editing is nice. This channel will hopefully blow up as you seem to know what you're doing. I went on a 30 year break from lifting as I was trying an experiment (yeah right, I was just lazy). Getting back into it, didn't take long to get back to 225 but I actually like doing the dumbbells more as they just feel better and I have to balance them so I'm doing 100's in each arm and feel like a WWE star though I'm 53 years old. Then again some of them are olde than me or maybe they just move to the AEW. Anyways, nicely done! 😀
I vaguely recall benching 225 my sophomore year in high school, or maybe it was junior, then 315 as a senior. Ah, those were the days. To be young and making quick gains again...
Make sure to get your calories in before you PR. Especially since your lower weight, protein is crucial. Also make sure you recover your joints and tendons by doing a deload since 225 can be dangerous for your weight class.
I started working out with a trainer at 53 years old and I'm fatter than I should be. I've never worked out, so I was never "Gym Strong" just "Grown Man Strong". Anyway, the day I hit 225 I was over the moon. Then 230. Tried 240, got it but it almost killed me. That was the last time I tried to max out. My sole purpose of hiring a trainer was so that I would not go to my grave never hitting 225. Now I use 95/115 for incline and 135/155/165 for flat. I feel great, my shoulders, not so much. Great video bro. Keep it up. SUBSCRIBED!
Age 52, started benching 1 year ago. Gone from 154lbs to 250 lbs for reps. I've never done a 1rp max test. For the past 3 months I've been using smolov Jr on a constant repeat, so every 3 weeks increasing the weight (but still not doing a 1rp) whilst still training as usual.
I would say out of people who train bench press 225 is certainly pretty common though. I think strength log says its 100kg so 220lbs is the average weight lifters bench based off of a sample size of over 17000 people
I think that sample is of people particularly serious about lifting because at any given time, when I hit the gym, maybe one dude is actually lifting weight like that. Lot's of people pushing 135 to 185 and working hard at it. So I don't think that's the average.
@brandonanderson2066 strength log is based on any gym goer submitting their lifts. Strength level says the average bench is 217 lbs and that one is based on 38 million submitted lifts not a chance that many of those guys take strength that seriously in my opinion. When I go to the gym the most common weight I see being pushed is anywhere from like 155-185 for sets and reps which would make their max 200+ easily. Heck I Don't even have a friend who goes to the gym who can't do at least 205 and this includes some very small dudes
To be honest anyone unless they are disabled can bench 225. At this very moment can they? Maybe not but everyone started off unable to and now can. Now a better question would be can everyone bench 405? Even with training it's impossible due to genetics.
Cool video, I think a more applicable comparison though would be how many people can bench 225 out of all of the people who actually train consistently. That would be interesting
I plan on making more videos similar to this! Consider subscribing id be really interested to hear your thoughts on those future videos when they come out soon! :)
Oh true, so many factors actually prove that BARELY ANYONE in the grand scheme of things can bench 225 lmao, even if it's ridiculously easy for most of us gym goers. Also off topic, i LOVED your transitions lmaoooo and u are funny af.
@@Brenden_AlbrechtAlso, is 180 pounds for 3 sets of 5 good? I'm going for 225 by a year but if I'm lucky maybe by the end of the year, I have no way to know except the fact that I'm progressing faster since I started bulking so maybe I can get there by December
@@KingAdjust that is a solid weight for a novice lifter :) be sure to train safely above all else and uitilize progressive overload into your training regiment
@@Brenden_Albrecht Absolutely bro, progressive overload is my main focus in all my lifts I track them in my workout book, at the moment I'm going up 1 rep each set (3 sets) per week on all of my lifts including bench press
@Brenden_Albrecht Will do! I put my comment as my guess before I watched this video and I'm not surprised by the real numbers. So many people act like 225lb is easy...it is not easy if you are actually repping down to your chest, pausing, etc. Been lifting 10 years and care just recently do 225 @ 40 years old.
For some people that 225 bench is easy I hit it at 170 pounds 5’11 in my third month of lifting. All depends on the person, good friend of mine has been going the same amount of time as me and he cannot hit 135. People jsut gotta set their own goals I’ve attempted 315 bench 3 times keep getting closer but still struggling to hit it
Thank you! This is so important. Guys are always like, “300 is easy, man! What’s wrong with you?!”. How about trying a little humility and realize you have crazy genetics. Less than 1% of the world’s population can bench 225.
Is it like 100 kg ? I did it after one month at the gym but I have always been used to heavy lifting in my job and I weight 100 kg so I guess I'm just doing body weight
What a dumb metric. Believe it or not, an overwhelming majority of the world could care less for gym culture, let alone benching. Chest is also by far one of the least functional muscle groups in a real world setting. Congrats on reaching the 225 club, but this particular metric is not that coveted enough for you to use it in any meaningful manner.
Kinda disagree. When guys meet and find out they both workout one of the first questions isn't "what functional exercise do you do that applies to daily lift?" It's usually "what do you bench?" Even people that don't workout ask it. It's a compound exercise that is used as one of the lifts in most lifting competitions.
@@Aaron-ej9ql lol how shortsighted. Popularity doesn't mean functionality. Also it's only in America and gym culture where people care about bench. There is a reason why benching isn't included in any Olympic lift and is a completely useless lift in quite literally every sport. It's only pretty useful when you're trying to show off to other guys I suppose.
@madmanis12345 whats shortsighted is youre reading comprehension levels. I literally never said it correlated to functionality. I was talking about people "care less for gym culture, let alone benching." I was very clear on my meaning and the fact that I was specifically addressing that comment. I never said it's functional, nor did I imply that. You erroneously inferred that despite my clearly laying out what I was saying. People do care about it as a metric, even non-lifters. No one asks, "How much do you clean and jerk?" It's always asking about your bench numbers first off. To say no one cares about it is just flat wrong. Even people that have never been in a gym have asked me that right off the bat as a conversation starter.
@@Aaron-ej9ql Oooh boy someone mentioned "reading comprehension", here we go. What does metric mean? What are metrics used for? A determination of strength? What is strength? Like it or not, when you talk about metrics you rope in functionality. Benching will get you a stronger bench and more looks from other guys, that is the functionality and therefore is a dumb metric. You are also shortsighted for believing so because this belief is exclusive to America/privileged. Grow up. Edit: You also misused "you're" in the same sentence you talked about reading comprehension even after your edit lmao. Now I know you're* just dumb.
@madmanis12345 why do you keep bringing up America? Are you from there or something? No one cares about your country of origin. Grow up. You can't have a discussion with someone online without just going to being offensive. Like everyone has to 100% agree with what you say and someone in a non-threatening way offers a rebuttal and you get up in your defensive feelings. I don't like stereotyping but that pretty standard of the American arrogance. Do better. Not everyone has to agree with you and you don't have to go into attack mode when someone differs in opinion during a healthy discussion.
