i weighed 350 2 months ago and couldnt do a pushup , i now can do about 8 and can bench 240. but being fat doesnt effect your upper body muscles much tbh
1. Progressive overload over time. 2. Rest at least 3-5 min between sets, more time (7-10 min) for your last set. 4. Learn 'how' to eat... Then, eat lot! 5. Do rotator strengthening exercises 3-4 times/week 6. Use a wide bench (better for shoulders) if available. 7. Build stronger triceps. 8. Be patient. Rinse & repeat!
for all the americans in the comment section, 1pl8 in kg (the red ones) weighs 25 kg (55 lbs). so a 2pl8 bench press in kg is 120 kg (264.55 lbs). that's one 20 kg barbell and two 25 kg red plates per side.
For everyone saying they’re insecure about their bench, when I started I could hardly bench 65lbs for 10 reps (18 y/o, 120 bw) I would go to the gym at like 2am to avoid judgement however I progressed rather quickly and am now able to do 125 for 8 reps on a good day and my max is 135 for 3 reps (I’m now 135bw) I also realize that no one gives a crap about what weight your lifting and it’s all in your head, a lot of people I’ve met at the gym respect the grind and would never judge you. Long story short no one cares what your bench is. Forgot to mention I’ve been going to the gym for 7.5 months
im on the same journey dude, im just further into the quest. about 2 years in now and after a summer of slacking off I am back into my 5x5 power program. I recommend the 5x5 program a try once you have mastered your technique for big compounds. btw benching 165 for 5 reps and aiming for 185 for 5 by Christmas.
@@toastedtoast222how long have you been lifting? weird seeing realistic progress in RUclips comments instead of a 14 yo benching 300 after 2 months of training 😂
This 100% was not the reason why your bench increased by 20% in one day. Either 1) your previous max wasn’t your real max and you were sandbagging it and the back warmup was a huge placebo or 2) you hadn’t maxed in a long time so you had a big jump in your previous max.
I am currently on the way to bench 225, currently I am on 185 for 3 sets of 5. I started Mid August with barely 5 reps on 165 for 1 set. Now currently on Sept. 18, 2024 I warm up with that weight. I will update on this comment when I hit 225 for 5 reps which I am anticipating on January 2025. What worked for me is - - - Start with a weight you can do for 5 reps 1rir, if you can do that for 3 sets with the same weight bump up the weight +5lbs (2.5 each side) that small change in weight should knock you down to only 1-2sets for 5 complete reps, if not then just keep adding weight until you only get 1 set for 5 reps on a specific weight, rinse and repeat. I bench twice a week, 1st bench session is the heavy 5x5, and the second is a light 3x8 pause reps and emphasizing on form and technique. Note that I am also doing the same thing to my incline dumbbell so you could probably do this 3 times a week and get faster results (?), I am not sure because I have never tried it. Also, I can probably bench 225 for 1 rep now, but I prefer for it to be reps. hence why I go for 5rpm and count my sets with it. 18/09/24 - - 185 3x5 23/09/24 - - 190 1x5 - - 195 1x4 25/11/24 - - 190 4x5 - - 195 4x5 took me a month and a half to break my plateau in 195 cause i couldn't get it to 5 reps, was patient and focus on pause reps and volume, now I can do it for 4sets for 5 reps. Next week I will be attempting 200 for 5 for 1 set, which I am confident I can do for atleast 1 set. Yes I am aware I could bench 225 for atleast 1 rep, but I wouldn't because I want to do it for 5 reps by following my system; that is more satisfying. 30/11/24 - - 200 5x5 (did more sets than I thought I could, literally was just expecting 1 set for 5) 09/12/24 - - 205 4x5 current 09/12/24 - - 210 - (12/25/24) will come back, treated the holidays as a reset week, I know I am going to get much stronger after this rest week.
Im insecure about my bench progress. Im currently benching 155 lbs (55 lbs each side + 45 lbs bar). However, im 30 y.o. and didn't start training until i was 25 y.o. and covid slowed be down for 2 years. So with that in mind, im trying to be kinder to myself.
You got this! I've also yet to reach this milestone after getting seriously into the gym for 2ish years. Incremental improvements are where it's at, we will get there!
Everyone progresses different! The biggest thing is to try and not compare. 225 is a huge benchmark and you’ll get there one day! It takes alot of time. I’m currently at 200pounds regular bench, and 225 smith machine bench. Keep In mind if you are doing regular bench it is much more challenging. Not only are you pushing the weight but there is no assists, it takes balance. You got this man!! Report back and let us know the progress 👏💪
Due to my insecurities on bench, I only perform it in my garage where nobody can see me struggling to get an 8th rep with 155, but luckily I am over 55 and skinny 167 lbs at at about 6 to 6ft 1 Will gladly do squats and deadlifts in any public gym, because due to an injury, all my strength is in my core, and probably 75 percent of my BW is below my hips. Just be careful and take your time, there is no rush.
After a year off. Hitting the gym somewhat consistently. Hit 225 again. Muscle memory helped. My advice is get used to 3-5 rep range. 3-4 sets. 4-5 mins of rest to get your strength. Don’t neglect your shoulders and triceps for that pushing power. Also hit somewhat heavy back. Rows and pull downs to have a good base and use legs for that leg drive. If you’re serious I think most gym people can hit 225 for 1-2 reps within a year. Teens might take longer bc they’re still young.
LOL took me a year to hit 145 and I can only rep 135 like 4 maybe 5 times but I have been on cut for a year and lost 75lbs. Cant wait till I can start a small bulk to see what I can do.
00:00🏋 The two-plate bench press is a significant milestone for many in the gym community. 00:12🤔 Achieving a two-plate bench can vary widely due to individual body types and proportions. 01:52🔍 Training specificity and program structure are crucial for bench press progression. 02:00🏋♂ Effective strength-based programs focus on heavy lifts with 1-5 reps per set. 03:40🤔 Bench press technique varies; experiment to find what suits your body best. 05:33🛠 Target weak points with tools like block presses and pause reps to overcome plateaus. 07:02🏋♀ Using machines can enhance bench press gains by providing controlled movements. 09:07🌱 Maintain good habits, adequate sleep, and nutrition to support strength gains.
I just hit 200 for three reps and 185 for five reps. I’m so close. By the end of summer, I’d like to hit 225 for five reps and stay there as a working weight awhile until I get 15.
That's not a bad idea when you can get 225 to a working set. I have always been able to do at least 1 rep at 225. I just used 185 and 205 to build. 225 for 15 currently. I have a video on here of me doing spoto presses with 225.
Getting to 225 for 15 will be tough. You will have to get used to the burning sensation at that rep count. Honestly most of the time the burn Woll cut the set short more often than the muscle failing
I was up to 185 and struggling to get heavier when I injured my wrist. Now I have to find alternate exercies (I can still dumbbell and cable press) until that clears up.
I've been working out since I was 12yo, at first I couldn't bench the bar now I'm 14 my max is 140 and I weigh around 130. How long will it take me to reach 225?
@@actxce9220 You are doing great young man. My advice is to eat more. You already hit your body weight at the start of puberty, you are going to be jacked in no time 😁
7:50 I disagree here. Iniciating any movement from concentric is actually harder because the stretch reflex advantage on the muscle isnt in the picture anymore. Neuromascular adaptation will be developed but its not something that depends on which part of the rep you're doing first or last.
got to 225 in about 6 months of starting the gym for the first time, i w anted to watch this to see if i could learn some more about how to lift heavier in general. thanks for the video got some helpful info and reassured me on most of what im training in the gym
I hit 135 the other day randomly and I’d only been training with dumbbells so I’ve started training to failure on the smith machine to see if I can go further
I think bench press more than the other two power lifts definitely favours carrying a higher body fat, when I was very lean bench went way down compared to squat and deadlifts, I’m now eating more and bench starting to go up.
I hit 2 plates at the peek of a powerlifting cycle after 5 years of lifting. And my butt came off the bench. I have long arms and I'm 5'3. Did''t win the genetic lottery
@@glennvandierendonck3771 I did pretty well at the deadlift yeah, about 200kg (~3.05x BW) when I was doing powerlifting. But I much prefer more of a bodybuilding approach nowadays, no more back pain!
One huge thing I’ve noticed helps a lot: find a gym bro. Go with heavier weight (that you can only do a couple reps with) and get tht gym bro to give you a few assisted reps. My friend taught me this and in a month my bench went from 135 to 160
A lot of gym bros underestimate how important eating is. You can reach 225 without tracking macros, but you're going to be leaving gains on the table if your diet is unbalanced.
What helped me was deep ring dips w/ bodyweight only (or weighted parallel bar dips with 90 degree elbows) and the Larson press. I feel like they help significantly with those stabilizers you mentioned. Machines are also a great option if you train alone. You can really push yourself. If you're not used to rings, i would do regression exercises first until you are more comfortable with them. It's no joke.
Took me a couple years to incline bench 2 plates, but I fk’d around for 6-9 months I’ve accepted the bulk and now on the road to 315 but just work out for 5 years be consistent and progressively overload along the way you’ll be impressed of the changes
Ive never bothered trying to outright go for 100kg since i never have a spotter. Yes i am not fond of the idea of asking someone to spot me. I can bench 80kg for 8 reps but ive never tried going hugher than 80kg but i might try 90kg in my next push day. 225lbs is 100kg btw
If you're not gonna ask for a spot then at least learn how to do the "roll of shame". Failing bench is safe if you do it right. When you hit your sticking point and feel like it's not gonna go up, just lower the bar onto your lower chest/upper abs and then roll it down your body like you're making a giant pizza. It's uncomfortable, especially when it goes over the pelvis, but you'll be fine. When it gets to your thighs you can just stand up with it and place it on the floor. If you've got a bench station with safeties it's even easier because you can basically just position them an inch or so lower than your chest whilst back arching. That way the bar won't hit the safeties during the set, but if do get stuck you can just flatten your back arch and now the bar will rest on them instead of on your chest.
@@deli8878 still 80kg. Decided to stop benching because it never felt comfortable and by that I mean it never felt like I was doing it properly even though I knew I was. Anytime I come across an exercise that doesn't "feel right" I stop and look for an alternative. Rn my push days for chest just consist of incline dumbbell press and cable chest flys (vertical). Gonna try add 2 sets of incline smith presses but the smith machine is always taken
@@deli8878 I know I can realistically do more on bench since my incline dumbbell bench is at 35kg each arm rn for 8 reps on all 3 sets but benching always felt awkward as hell. Bearing in mind I'm 6ft 3 so I guess my arm length plays a part in the awkwardness
Im 21, peak bulk i could bench 195 at 183 bw. Had a nasty breakup, its 114 degrees here on a regular day and im a blue collar worker. I lost 20 pounds in 2.5 weeks and i now can only bench 165 at 163 bw. Honestly never felt more discouraged. Any tips?
I'd say to bulk back up do less volume Meaning low reps less sets 2 sets 7-8 with moderate heavy weight Also do exercises that stabilize the muscles in the particular motion for the exercises so barbell rows and do the same Training I said less volume less reps with heavy weight and add in some isolation exercises. Also don't train 7days a week bring your Training to 3-4 days a week with more rest cause rest that's important and this goes for every body party. Shoulders,legs,chest,biceps etc. I could only db curl 30lbs a 4weeks ago now I can db curl 45lbs for 2 sets of 7. Don't rush it man. It takes time and patience and effort. You got this
So I'm three weeks into weightlifting seriously, my current bench is 205 for 4. I would like to hit 225 in another month or so. I used to do a lot of calisthenics, so there has been a lot of carry over strength
I got to 225lb bench in first 8 months of incorrect but consistnet training weighing 180-185 at a time (I'm 18/6'2). I did too much volume. In 4 months of Starting Strength I got my bench from 185 for 3x5 to 237.5 for 5 reps. Now with Texas Method I got my bench to 260 for 3x2 in 2 more months. I made a conclusion that correct programming and bulking hard (I went from 185 to 230 in 5 months) are both necessary to make your bench decent. If you want to stay 10% or less BF - you will need significantly more time to put on 225lb bench. I have a buddy who is stuck at 150 for 3 months now because he refuses to eat
I hit 225 in 2015, 315 in 2017, 405 in 2019. I'm at 455 now. Hard work and consistency will pay off. Yeah I'm genetically gifted for pushing movements but nothing beats hard work. We'll except the juice but I don't recommend that lol
When I first started lifting consistently about a year ago my goal was to be able to do 135 for reps because that was my highschool max. (I didn’t lift at all outside school/sports) I can now do more than that and I’m going to try a 225 bench max soon I just don’t pr often because pr’s were never the goal it was always about how I looked physically. Getting more into the strength side and trying to push as hard and heavy as I can. It’s fun tbh :)
Always have a spotter for going 80% of your max and aim for that failure rep where the spotter can assist to push that last rep. 80% of max for 3 sets of 5-8 will help. It’s helped me hit 225 and shoot to 255. But everyone is different.
Imma add some advice as well: If you train for muscle growth, for example with brosplit, you won't get the biggest strenght gains If you really want stronger bench you should bench press more frequently, even every workout, do paused reps and tempoed reps, do fewer reps with heavier weight (5x5, 3x3 etc), get someone to check ur technique (brace, arch and leg drive are everything!)
Over the years, everytime I managed to get to exactly 195 (for 5) on bench, I get a twinge in my left triceps. It seems to be a cursed number I just can't get over without any pain, so I began training higher reps instead. Let's see where this gets me!
@@ukrainium_92 Higher reps worked to continue getting gains once the inflammation went down and the pain subsided! Better even, it seemed to be an overuse issue. By getting stronger in the 10 rep-range, I can now go back down to 5 reps and bench 200! It's not a BIG difference, but I broke my PR without an ounce of pain.
A lot of these comments made me feel more normal. I’m always the small guy in the gym. Took me about a year to hit 1 plate when I weighed less than 130. Wish I ate more and focused more on recovery, because i treated my body so brutal I was actually losing gains at one point
My first ever press was 255 at 22 yrs ols. Had cronic back pain. 2 weeks after touching free weights never had back problems again. However 6 months into the game. Haha i had a 285 bench and a 260 squat hahahha. Lesson learned haha
im a skinny dude im trying to eat about 3200+ calories a day im seeing some improvements im gaining weight bit by bit the only difficult part is staying consistent with eating
2 plates in only arbitrary in imperial measurements. In metric 2 plates = 100 kg which is the first triple digit number you can reach, hence why it's seen as a milestone.
I started working out 3 months ago and got to bench press 225 for 3 reps at the end of 3 months. I feel like some of it has to do with genetics because I've read online that it took people YEARS. I was also working out with my girlfriend's brother and he struggled going up weight 3 months. When we started, we started off with 135 as the bare weight and that we should go up from there. At the end of 3 months, he went up to 155, so a plate and 10lbs on each side, but I jumped to 225 for 3 reps. I also wonder if it's because I'm 5'6 and he's 5'10. I'm not sure if that has any relation to what happened.
I'm 45 and have been lifting for about 6 years now and can just barely hit 180, and that's on a Smith machine at Planet Fitness. I weigh about 215 so I technically should be able to do at least 200, but a few months ago I tried it and though I could lower it, I could not lift it even one notch on the machine. So yeah, it takes a long time for some people (like me). Also I'm older than some of you guys, so maybe I have some unrealistic expectations for being a middle-aged guy.
I have an 82inch wingspan with a shorter torso and at 6’1 and I’m 165 7-8% body fat so benching has always been difficult for me having long arms is a big disadvantage when it comes to bench I’m not sure what it would even be advantageous for in the gym
I’m 57 weigh 167 at 6ft, I don’t think I will ever get that again. Used to do it for 8 when I was 18, and first did 315 for 1 when I was 21, but I was fatter, probably 200 plus lbs BW Now all I can do is squat 2 plates for 10 - 12 or do 15 pull-ups (great day, closer to 18, bad day, more like 12) I just stick to benching in my garage and do legs and back in the public gym. Can probably do 190 lbs on bench. Push ups help IMO.
I started out with a pec dec in my dads gym so got a really strong chest real quick, but took a long time for my triceps to catch up. In fact for a while my dumbbell fly weight was the same as my press. Cost a fortune till I found iron master adjustable dumbbells. Machines do help, for me it gives me more time lifting and less time preparing. When the dumbbells start getting super heavy it’s way harder to get them in place to lift. I recommend powertec levergym. Though if you have been lifting for a while it’s pretty easy to get close to the max weight. A good smith machine is better if you gave the room.
I am naturally very strong, however, 6 months ago when I started lifting I couldn’t even get the bar up more than 3 reps. I ditched the bench press and moved to dumbbell incline press. 5 months in I got curious again so just a month ago I got back to the bench press and I started doing 130, got up to 200 in a matter of weeks. As of this week I joined the 2 plate club! Would’ve been quicker but I’ve been in a deficit for 4 months and have lost 40+ lb!
@ yeah ofc! Flat db press, incline, even shoulder press will all improve your barbell bench press. I try to rotate between these exercises, doing each of them once a week! Quick tip: when using dumbbells try doing 80% of the weight u lift on the barbell, do the same when going from flat bench to incline.
@@slayerplayer1102 yeah ofc! Flat db press, incline, even shoulder press will all improve your barbell bench press. I try to rotate between these exercises, doing each of them once a week! Quick tip: when using dumbbells try doing 80% of the weight u lift on the barbell, do the same when going from flat bench to incline.
I started in March 2024 and failed a 30kg bench for 10 reps (almost died under the bar after 7 reps lol). Just yesterday (Dec 2024) i hit 60kg bench. I feel like i got this.
I've been working out for 2 years now, i still can't bench press 225 but, i deadlift 445 squat 315 lol, so as you can see there is a huge imbalance between my bench press and my squat and deadlift
I'm a short king, 64 KG weight, currently up to 94 KG for 1 rep. Which is 2 plates per side and 14 KG Olympic bar. And most of the biggest guys are the nicest I have met. You need to change gyms if they mock you. When I was stick arm mcgee, they'd always be like "dude, you're getting so big" and it would legitimately make my day, even though I didn't believe them ha
Step one: Eat until you weight >350 lbs.
Step two: Do a pushup.
EZ
😂
Id go up to 400 pounds to be sure😂😂😂.
true
or rather maintain the ability to do a pushup while you're gaining weight
i weighed 350 2 months ago and couldnt do a pushup , i now can do about 8 and can bench 240. but being fat doesnt effect your upper body muscles much tbh
Step 1: use 25lb plates
Too heavy sir
10 lbs Possible
You forgot the decimal point for the 2.5lb weights that you clearly meant.
Or use a fake barbell (4lb) with 2 fake 45lb (actually 3lb) plates, meaning the total weight of your “225” bench press is actually 16 lbs 😂
@@percy.garou1001I think u mean the clips
it's a half plate 😌
cheers broski, bout to hit 315 today (i cant bench the bar)
315 hamburgers??
@@cherry.berry2 would still be heavier then the bar lmao
@@dangthatscrazy659 I meant om-nom-ing it lol
@@cherry.berry2 gawd damn
Took me a minute to realize haha 😂
1. Progressive overload over time.
2. Rest at least 3-5 min between sets, more time (7-10 min) for your last set.
4. Learn 'how' to eat... Then, eat lot!
5. Do rotator strengthening exercises 3-4 times/week
6. Use a wide bench (better for shoulders) if available.
7. Build stronger triceps.
8. Be patient.
Rinse & repeat!
7-10mins is excessive, unless you're going for a PR. Just lower the weight to maintain whatever RPE you want and do a normal 4-5
Step 3 was critical for me unlocking my 225 bench.
i will be executed at the gym if i'm basically spending 25 minutes on a bench
@@TheeAcid L gym
Spoken about stronger triceps, which heads of the triceps and which exercise to increase the benchpress?
Benched 315 for the first time yesterday and almost died. Good luck bros
Good job!! You’re still alive, always room for progress 😂
man what the fuck is your RUclips account
Why are you even here?
@@Goldbondsbroooo his channel is geyyyyyyy as phuckkk
fr@@THEPRESTIGEWORLDWIDE
"Why is benching two plates such a massive step?"
Well, because in Kilograms, two plates is equivalent to bench a 100 kgs, which is quite the number.
💯
@@Antonyo_Aroyoliterally
for all the americans in the comment section, 1pl8 in kg (the red ones) weighs 25 kg (55 lbs). so a 2pl8 bench press in kg is 120 kg (264.55 lbs). that's one 20 kg barbell and two 25 kg red plates per side.
I've hit 70kg for 6 reps yesterday, slowly making my way there
@@imitatsiyayou know plate colors aren’t universal right?
For everyone saying they’re insecure about their bench, when I started I could hardly bench 65lbs for 10 reps (18 y/o, 120 bw) I would go to the gym at like 2am to avoid judgement however I progressed rather quickly and am now able to do 125 for 8 reps on a good day and my max is 135 for 3 reps (I’m now 135bw) I also realize that no one gives a crap about what weight your lifting and it’s all in your head, a lot of people I’ve met at the gym respect the grind and would never judge you. Long story short no one cares what your bench is.
Forgot to mention I’ve been going to the gym for 7.5 months
My pr is also 135 for 2 I almost had the third rep but then my buddy said “why you look like a tomato” and made me laugh so I failed the third rep
@@SaadSyed-bt3ypgood shit bro mines up to 135 for 6 now
Bro, my max is also 135 for 4 reps but i weigh 76kg 😔😔😔
im on the same journey dude, im just further into the quest. about 2 years in now and after a summer of slacking off I am back into my 5x5 power program. I recommend the 5x5 program a try once you have mastered your technique for big compounds. btw benching 165 for 5 reps and aiming for 185 for 5 by Christmas.
@@kallenlacroix5397 Ooo, whats the program
Current bench is 110lbs but going for 115 maybe even 120 today
Go get it bro 💪
Hell yeah! I just got to 150 last week!
you got this champ 💪🏻 you're doing enough and could do even more
@@toastedtoast222how long have you been lifting? weird seeing realistic progress in RUclips comments instead of a 14 yo benching 300 after 2 months of training 😂
I used to lift in highschool but then I took a few years off. I've been back in the gym for 9 months now!
I raised my max by 20% in one day by warming up my back before a bench, absolute game changer.
The sooner people realise bench CAN be a full body movement the sooner they Will hit 2 plates and further
Yeah it's understated just how important of a role your back plays during this movement.
What muscles did you warm up and how did you warm up them?
This 100% was not the reason why your bench increased by 20% in one day. Either 1) your previous max wasn’t your real max and you were sandbagging it and the back warmup was a huge placebo or 2) you hadn’t maxed in a long time so you had a big jump in your previous max.
@@martynasvenciusi recommend you to do some light lat pulldowns
I am currently on the way to bench 225, currently I am on 185 for 3 sets of 5. I started Mid August with barely 5 reps on 165 for 1 set. Now currently on Sept. 18, 2024 I warm up with that weight. I will update on this comment when I hit 225 for 5 reps which I am anticipating on January 2025. What worked for me is - - -
Start with a weight you can do for 5 reps 1rir, if you can do that for 3 sets with the same weight bump up the weight +5lbs (2.5 each side) that small change in weight should knock you down to only 1-2sets for 5 complete reps, if not then just keep adding weight until you only get 1 set for 5 reps on a specific weight, rinse and repeat.
I bench twice a week, 1st bench session is the heavy 5x5, and the second is a light 3x8 pause reps and emphasizing on form and technique. Note that I am also doing the same thing to my incline dumbbell so you could probably do this 3 times a week and get faster results (?), I am not sure because I have never tried it.
Also, I can probably bench 225 for 1 rep now, but I prefer for it to be reps. hence why I go for 5rpm and count my sets with it.
18/09/24 - - 185 3x5
23/09/24 - - 190 1x5
- - 195 1x4
25/11/24 - - 190 4x5
- - 195 4x5
took me a month and a half to break my plateau in 195 cause i couldn't get it to 5 reps, was patient and focus on pause reps and volume, now I can do it for 4sets for 5 reps. Next week I will be attempting 200 for 5 for 1 set, which I am confident I can do for atleast 1 set. Yes I am aware I could bench 225 for atleast 1 rep, but I wouldn't because I want to do it for 5 reps by following my system; that is more satisfying.
30/11/24 - - 200 5x5 (did more sets than I thought I could, literally was just expecting 1 set for 5)
09/12/24 - - 205 4x5 current
09/12/24 - - 210 - (12/25/24) will come back, treated the holidays as a reset week, I know I am going to get much stronger after this rest week.
Dude if you’re repping 205 like that, you’re 1 rep max is probably 245+
@@blueleader392 haha thanks but I wouldn't know yet, I'll try my pr 1 rep max when I get to 225 for 5 reps
Im insecure about my bench progress. Im currently benching 155 lbs (55 lbs each side + 45 lbs bar). However, im 30 y.o. and didn't start training until i was 25 y.o. and covid slowed be down for 2 years. So with that in mind, im trying to be kinder to myself.
You got this! I've also yet to reach this milestone after getting seriously into the gym for 2ish years.
Incremental improvements are where it's at, we will get there!
Everyone progresses different! The biggest thing is to try and not compare. 225 is a huge benchmark and you’ll get there one day! It takes alot of time. I’m currently at 200pounds regular bench, and 225 smith machine bench. Keep In mind if you are doing regular bench it is much more challenging. Not only are you pushing the weight but there is no assists, it takes balance. You got this man!! Report back and let us know the progress 👏💪
Due to my insecurities on bench, I only perform it in my garage where nobody can see me struggling to get an 8th rep with 155, but luckily I am over 55 and skinny 167 lbs at at about 6 to 6ft 1
Will gladly do squats and deadlifts in any public gym, because due to an injury, all my strength is in my core, and probably 75 percent of my BW is below my hips.
Just be careful and take your time, there is no rush.
add drop sets you will be there in no time
That's pretty good! I took an insecure about my bench even though the people I talk to (classmates) say it's pretty good
After a year off. Hitting the gym somewhat consistently. Hit 225 again. Muscle memory helped. My advice is get used to 3-5 rep range. 3-4 sets. 4-5 mins of rest to get your strength. Don’t neglect your shoulders and triceps for that pushing power. Also hit somewhat heavy back. Rows and pull downs to have a good base and use legs for that leg drive. If you’re serious I think most gym people can hit 225 for 1-2 reps within a year. Teens might take longer bc they’re still young.
Leaving a nice comment so that I can reach a two-plate bench press
You will bro even 3 plates if you really push yourself tbh
LOL took me a year to hit 145 and I can only rep 135 like 4 maybe 5 times but I have been on cut for a year and lost 75lbs. Cant wait till I can start a small bulk to see what I can do.
You got this!
Ayyyy. This is me currently. Lost 75 lbs with about 25 more to go. Can't wait to get to my new baseline weight so I can start bulking up.
Once you start bulking you’re gonna be throwing 135 like it’s nothing
Yep start lean bulking so basically eat healthy and be in a 300 calorie surplus
Picturefit is breaking the 4th wall more and more
We getting some deep lore
00:00🏋 The two-plate bench press is a significant milestone for many in the gym community.
00:12🤔 Achieving a two-plate bench can vary widely due to individual body types and proportions.
01:52🔍 Training specificity and program structure are crucial for bench press progression.
02:00🏋♂ Effective strength-based programs focus on heavy lifts with 1-5 reps per set.
03:40🤔 Bench press technique varies; experiment to find what suits your body best.
05:33🛠 Target weak points with tools like block presses and pause reps to overcome plateaus.
07:02🏋♀ Using machines can enhance bench press gains by providing controlled movements.
09:07🌱 Maintain good habits, adequate sleep, and nutrition to support strength gains.
I just hit 200 for three reps and 185 for five reps. I’m so close. By the end of summer, I’d like to hit 225 for five reps and stay there as a working weight awhile until I get 15.
if you ditched the bored ape you'd have it already, it's negatively affecting your aura
That's not a bad idea when you can get 225 to a working set. I have always been able to do at least 1 rep at 225. I just used 185 and 205 to build. 225 for 15 currently. I have a video on here of me doing spoto presses with 225.
Getting to 225 for 15 will be tough. You will have to get used to the burning sensation at that rep count. Honestly most of the time the burn Woll cut the set short more often than the muscle failing
what is your 1rm?
@@stevenarackal104 Me? I have no clue. I always train alone and do tons of volume.
I was up to 185 and struggling to get heavier when I injured my wrist. Now I have to find alternate exercies (I can still dumbbell and cable press) until that clears up.
That sucks, I effed up my rotator cuff years back. Feel good about that 185 er because you already can press (no pun intended) than Kevin Durant.
The best advice: Do it as early as possible. Young people can get there much much much faster.
I've been working out since I was 12yo, at first I couldn't bench the bar now I'm 14 my max is 140 and I weigh around 130. How long will it take me to reach 225?
@@actxce9220 You are doing great young man. My advice is to eat more. You already hit your body weight at the start of puberty, you are going to be jacked in no time 😁
@actxce9220 Uhhhh. Wait for puberty? Once the T hits, you'll explode.
Not necessarily. I’m convinced old man strength is 100% a legit thing.
@@BUFFALO_cougar_slayer Of course, but its easier when you're young. That's all
I remember when I was impressed by 225. 10 years later I’m hitting 405
Same. I did not even hit over 300 til after I hit 50
@@taoin5560 50 years old you mean? That's cool though. It's a lot better than going backwards lol.
Yea but you're a dog
360 was my max 20yrs ago
Now Im strugglin for 225
7:50 I disagree here. Iniciating any movement from concentric is actually harder because the stretch reflex advantage on the muscle isnt in the picture anymore. Neuromascular adaptation will be developed but its not something that depends on which part of the rep you're doing first or last.
5:08 i hope you recover soon man, and your voiceovers are super helpful 🙌🏻🙏🏻
got to 225 in about 6 months of starting the gym for the first time, i w anted to watch this to see if i could learn some more about how to lift heavier in general. thanks for the video got some helpful info and reassured me on most of what im training in the gym
just a random note, the animation is great I love how the mouth is actually synced up
You should make a video on electrolytes and intra workout nutrition!
I hit 135 the other day randomly and I’d only been training with dumbbells so I’ve started training to failure on the smith machine to see if I can go further
I think bench press more than the other two power lifts definitely favours carrying a higher body fat, when I was very lean bench went way down compared to squat and deadlifts, I’m now eating more and bench starting to go up.
Been getting back into lifting and getting in shape again over the past 3 months and i maxed out at 205 last week im almost there
Keep going brother
4 months ago i started training and today im almost at 100kg. last session i hit 90kg for 3 reps. cheers
Same video for 3-plate squat, and 4 plate deadlift?
Same here. I stopped doing the bench press for almost a whole year, then when I returned I was able to bench 225 a few months ago.
I hit 2 plates at the peek of a powerlifting cycle after 5 years of lifting. And my butt came off the bench. I have long arms and I'm 5'3. Did''t win the genetic lottery
By any chance is your body covered with red fur? You sound like some primate :D
I hear that. I’m 5”8 with 6”2 arms lmao
Bro, that's deadlift genetics
@@glennvandierendonck3771 I did pretty well at the deadlift yeah, about 200kg (~3.05x BW) when I was doing powerlifting. But I much prefer more of a bodybuilding approach nowadays, no more back pain!
Long arms tiny build you could’ve been the best flyweight mma striker on the planet
Perfect timing for this video!
One huge thing I’ve noticed helps a lot: find a gym bro. Go with heavier weight (that you can only do a couple reps with) and get tht gym bro to give you a few assisted reps. My friend taught me this and in a month my bench went from 135 to 160
A lot of gym bros underestimate how important eating is. You can reach 225 without tracking macros, but you're going to be leaving gains on the table if your diet is unbalanced.
Facts
I rmb my bench press when I first watch u was 40kg, now it’s 135kg
Good luck bro
@@HER0121 thanks g
Also I you carefully increase the weight, you can do solo. I have gotten up to 94 KG x 1 rep by doing 74 * 8-10 reps and 64 * 15+ reps
I did 225 twice. It took me two years and was 193 pounds. I stopped bench pressing and was doing dumb bell presses. Tried 185 and it felt super heavy.
What helped me was deep ring dips w/ bodyweight only (or weighted parallel bar dips with 90 degree elbows) and the Larson press. I feel like they help significantly with those stabilizers you mentioned. Machines are also a great option if you train alone. You can really push yourself. If you're not used to rings, i would do regression exercises first until you are more comfortable with them. It's no joke.
I’m a 3 plate bencher and I wouldn’t mock you guys lol that ending is soo wild 😂😂 Good luck gym bros 💪🏼 9:09
You go man! You'd have to be really insecure to mock someone for starting off small!
Took me a couple years to incline bench 2 plates, but I fk’d around for 6-9 months I’ve accepted the bulk and now on the road to 315 but just work out for 5 years be consistent and progressively overload along the way you’ll be impressed of the changes
5:04 describes my past 6 months in extreme detail
Ive never bothered trying to outright go for 100kg since i never have a spotter. Yes i am not fond of the idea of asking someone to spot me. I can bench 80kg for 8 reps but ive never tried going hugher than 80kg but i might try 90kg in my next push day. 225lbs is 100kg btw
If you're not gonna ask for a spot then at least learn how to do the "roll of shame". Failing bench is safe if you do it right. When you hit your sticking point and feel like it's not gonna go up, just lower the bar onto your lower chest/upper abs and then roll it down your body like you're making a giant pizza. It's uncomfortable, especially when it goes over the pelvis, but you'll be fine. When it gets to your thighs you can just stand up with it and place it on the floor.
If you've got a bench station with safeties it's even easier because you can basically just position them an inch or so lower than your chest whilst back arching. That way the bar won't hit the safeties during the set, but if do get stuck you can just flatten your back arch and now the bar will rest on them instead of on your chest.
@@yewtewbstew547 yh no worries I already do that
whats ur bench now?
@@deli8878 still 80kg. Decided to stop benching because it never felt comfortable and by that I mean it never felt like I was doing it properly even though I knew I was. Anytime I come across an exercise that doesn't "feel right" I stop and look for an alternative. Rn my push days for chest just consist of incline dumbbell press and cable chest flys (vertical). Gonna try add 2 sets of incline smith presses but the smith machine is always taken
@@deli8878 I know I can realistically do more on bench since my incline dumbbell bench is at 35kg each arm rn for 8 reps on all 3 sets but benching always felt awkward as hell. Bearing in mind I'm 6ft 3 so I guess my arm length plays a part in the awkwardness
Tempo-pushing works really well i highly recommend it.
You can apply this same strategy on nearly any exercise to increase strength. Not just the bench press. Great video 😅
Me, chasing a four plate bench this year: "This is pretty good advice!"
Why am I watching this, I can still only do benchpress with the bar
Lmao 5:09 this whole segment had me crying 😂 great job 👏🏽
Looking big king, keep it up
Im 21, peak bulk i could bench 195 at 183 bw. Had a nasty breakup, its 114 degrees here on a regular day and im a blue collar worker. I lost 20 pounds in 2.5 weeks and i now can only bench 165 at 163 bw. Honestly never felt more discouraged. Any tips?
I'd say to bulk back up do less volume
Meaning low reps less sets
2 sets 7-8 with moderate heavy weight
Also do exercises that stabilize the muscles in the particular motion for the exercises so barbell rows and do the same Training I said less volume less reps with heavy weight and add in some isolation exercises.
Also don't train 7days a week bring your Training to 3-4 days a week with more rest cause rest that's important and this goes for every body party. Shoulders,legs,chest,biceps etc.
I could only db curl 30lbs a 4weeks ago now I can db curl 45lbs for 2 sets of 7.
Don't rush it man. It takes time and patience and effort.
You got this
So I'm three weeks into weightlifting seriously, my current bench is 205 for 4. I would like to hit 225 in another month or so. I used to do a lot of calisthenics, so there has been a lot of carry over strength
1:00 it looks like he wears shoes instead of gloves
I hit a PR of 155 for 4 reps last week at 135 bw. Just started mastering leg drive on bench so hopefully my max will increase faster.
imo dumbell incline press is great to help plateaus in flat barbell bench pressing. might be a muscle imbalance issue in right vs left arm/side.
I got to 225lb bench in first 8 months of incorrect but consistnet training weighing 180-185 at a time (I'm 18/6'2). I did too much volume.
In 4 months of Starting Strength I got my bench from 185 for 3x5 to 237.5 for 5 reps. Now with Texas Method I got my bench to 260 for 3x2 in 2 more months.
I made a conclusion that correct programming and bulking hard (I went from 185 to 230 in 5 months) are both necessary to make your bench decent. If you want to stay 10% or less BF - you will need significantly more time to put on 225lb bench. I have a buddy who is stuck at 150 for 3 months now because he refuses to eat
These are my maxes: Bench (175lbs) Squat (305lbs) Powerclean (180lbs). We don't test deadlift in my weight lifting class at school.
how about snatch and clean pull ?
but damn man squat 305kg that like 50kg more than i do and i can only powerclean 120kg at 90kg you strong af man
@@Donal-JTrump I don't know; I never did that.
@@Donal-JTrump I squat 305lbs; I'll be at 600lbs some day.
I hit 225 in 2015, 315 in 2017, 405 in 2019. I'm at 455 now. Hard work and consistency will pay off. Yeah I'm genetically gifted for pushing movements but nothing beats hard work. We'll except the juice but I don't recommend that lol
When I first started lifting consistently about a year ago my goal was to be able to do 135 for reps because that was my highschool max. (I didn’t lift at all outside school/sports) I can now do more than that and I’m going to try a 225 bench max soon I just don’t pr often because pr’s were never the goal it was always about how I looked physically. Getting more into the strength side and trying to push as hard and heavy as I can. It’s fun tbh :)
Always have a spotter for going 80% of your max and aim for that failure rep where the spotter can assist to push that last rep. 80% of max for 3 sets of 5-8 will help. It’s helped me hit 225 and shoot to 255. But everyone is different.
Imma add some advice as well:
If you train for muscle growth, for example with brosplit, you won't get the biggest strenght gains
If you really want stronger bench you should bench press more frequently, even every workout, do paused reps and tempoed reps, do fewer reps with heavier weight (5x5, 3x3 etc), get someone to check ur technique (brace, arch and leg drive are everything!)
I’m a 3 plate bencher and I wouldn’t mock you guys lol that ending is soo wild 😂😂 Good luck gym bros 💪🏼
This one episode has given me so much lore about the man behind PictureFit I love it
I used to bench 315+ for reps in highschool, got my shoulder injured in an accident and struggled to get over 270 anymore 😔
Started at 65, about 6 months later im can do two reps of 185. Hoping by the summer I can do two reps of 225!
Over the years, everytime I managed to get to exactly 195 (for 5) on bench, I get a twinge in my left triceps. It seems to be a cursed number I just can't get over without any pain, so I began training higher reps instead. Let's see where this gets me!
Any luck? Might have to stretch that area
@@ukrainium_92 Higher reps worked to continue getting gains once the inflammation went down and the pain subsided! Better even, it seemed to be an overuse issue. By getting stronger in the 10 rep-range, I can now go back down to 5 reps and bench 200! It's not a BIG difference, but I broke my PR without an ounce of pain.
great video!!
A lot of these comments made me feel more normal.
I’m always the small guy in the gym. Took me about a year to hit 1 plate when I weighed less than 130. Wish I ate more and focused more on recovery, because i treated my body so brutal I was actually losing gains at one point
My first ever press was 255 at 22 yrs ols. Had cronic back pain. 2 weeks after touching free weights never had back problems again. However 6 months into the game. Haha i had a 285 bench and a 260 squat hahahha. Lesson learned haha
Went from benching 135 for 3 to PRing at 185 at 135 BW. Hoping to get 200 by end of Jan.
The Starting strength program is a great way to get there.
I’m at 1 plate+ a 25! 160lbs! I’m on my way!
One plate = one 45. 45 and 25 on each side is 185 assuming your bar is 45 lbs.
You gots this bro. We all make it one day
The best part about lifting machines is that I don't get articles telling me that they are coming for my job.
im a skinny dude im trying to eat about 3200+ calories a day im seeing some improvements im gaining weight bit by bit the only difficult part is staying consistent with eating
I want PictureFit's triangular physique.
2 plates in only arbitrary in imperial measurements.
In metric 2 plates = 100 kg which is the first triple digit number you can reach, hence why it's seen as a milestone.
I started working out 3 months ago and got to bench press 225 for 3 reps at the end of 3 months. I feel like some of it has to do with genetics because I've read online that it took people YEARS. I was also working out with my girlfriend's brother and he struggled going up weight 3 months. When we started, we started off with 135 as the bare weight and that we should go up from there. At the end of 3 months, he went up to 155, so a plate and 10lbs on each side, but I jumped to 225 for 3 reps. I also wonder if it's because I'm 5'6 and he's 5'10. I'm not sure if that has any relation to what happened.
currently at 80kg, im hitting 2 plates this year
4:47 im 6´3 and have long arms but still benefit from a narrow grip
I'm 45 and have been lifting for about 6 years now and can just barely hit 180, and that's on a Smith machine at Planet Fitness. I weigh about 215 so I technically should be able to do at least 200, but a few months ago I tried it and though I could lower it, I could not lift it even one notch on the machine. So yeah, it takes a long time for some people (like me). Also I'm older than some of you guys, so maybe I have some unrealistic expectations for being a middle-aged guy.
I have an 82inch wingspan with a shorter torso and at 6’1 and I’m 165 7-8% body fat so benching has always been difficult for me having long arms is a big disadvantage when it comes to bench I’m not sure what it would even be advantageous for in the gym
I’m 57 weigh 167 at 6ft, I don’t think I will ever get that again. Used to do it for 8 when I was 18, and first did 315 for 1 when I was 21, but I was fatter, probably 200 plus lbs BW
Now all I can do is squat 2 plates for 10 - 12 or do 15 pull-ups (great day, closer to 18, bad day, more like 12)
I just stick to benching in my garage and do legs and back in the public gym.
Can probably do 190 lbs on bench. Push ups help IMO.
I started out with a pec dec in my dads gym so got a really strong chest real quick, but took a long time for my triceps to catch up. In fact for a while my dumbbell fly weight was the same as my press. Cost a fortune till I found iron master adjustable dumbbells. Machines do help, for me it gives me more time lifting and less time preparing. When the dumbbells start getting super heavy it’s way harder to get them in place to lift. I recommend powertec levergym. Though if you have been lifting for a while it’s pretty easy to get close to the max weight. A good smith machine is better if you gave the room.
I am naturally very strong, however, 6 months ago when I started lifting I couldn’t even get the bar up more than 3 reps. I ditched the bench press and moved to dumbbell incline press. 5 months in I got curious again so just a month ago I got back to the bench press and I started doing 130, got up to 200 in a matter of weeks. As of this week I joined the 2 plate club!
Would’ve been quicker but I’ve been in a deficit for 4 months and have lost 40+ lb!
Wait so dumbell presses correlate to the barbell bench press?
@ yeah ofc! Flat db press, incline, even shoulder press will all improve your barbell bench press. I try to rotate between these exercises, doing each of them once a week! Quick tip: when using dumbbells try doing 80% of the weight u lift on the barbell, do the same when going from flat bench to incline.
@@slayerplayer1102 yeah ofc! Flat db press, incline, even shoulder press will all improve your barbell bench press. I try to rotate between these exercises, doing each of them once a week! Quick tip: when using dumbbells try doing 80% of the weight u lift on the barbell, do the same when going from flat bench to incline.
@@rtxf idek my barbell bench I never evan tried it in my life all I have is push ups and 25-50 lb dumbells
Year 3: I just hit 230 today!
Make a video on unlocking 4 plate bench as a natural. I've been stuck at 3 plates and some change for a while now
Took me 5 months to hit 225 from 135. I’m SO happy. Can finally start my cut!
I started in March 2024 and failed a 30kg bench for 10 reps (almost died under the bar after 7 reps lol). Just yesterday (Dec 2024) i hit 60kg bench. I feel like i got this.
This is great advice I just did the smolov program and added 15kg in 3 weeks!
Bruh ive been stuck at 165 lbs bench press for 6 months now at 60 kg bw. Hoping to gain more weight to bench 2 plates soon, hopefully.
Nice and helpful video
I've been working out for 2 years now, i still can't bench press 225 but, i deadlift 445 squat 315 lol, so as you can see there is a huge imbalance between my bench press and my squat and deadlift
i hooe this helps, my current bench is 165 and im hoping to get 175 by december
"future most expensive clothes hanger" BRO didn't have to call me out like that XD
Oh my god this video was so fun. I loved it. Gonna subscribe. Great job, bro
I’m watching this for 4 plates thank you
I'm a short king, 64 KG weight, currently up to 94 KG for 1 rep. Which is 2 plates per side and 14 KG Olympic bar. And most of the biggest guys are the nicest I have met. You need to change gyms if they mock you. When I was stick arm mcgee, they'd always be like "dude, you're getting so big" and it would legitimately make my day, even though I didn't believe them ha
I usually do 8 reps as I heard that increases muscle growth. Is 4-6 better?
Step 1: Go to the kitchen and clean 2 plates.
I hit 225 today for the first time. It's kinda funny this vid popped up
Just turned 15 and my max is 185 now at 165bw and looking to hit 225 for January, ill come back if i remember if i hit it