I had a great workout upper body workout last night and it left me thinking, how to bench press 225lbs?
Some people started bench pressing 225lbs the first time they step foot in a gym. For others, it could take up to years to get up to a 225lbs bench.
But it is doable. You need to make sure you pick a linear progression program, have a goal to bench press 225lbs, and figure out what works for you.
Rule No. 1: Train all of your main lifts heavy, with 4-6 reps.
Are you looking to get swole? Benching for an extended period of time will result in rounded shoulders, making you appear small and frail. You aren’t one of them. Get strong in all of the big, complex movements, like as squats, deadlifts, chin-ups, rows, and standing shoulder presses, as well as in your core.
Heavy compound lifts increase testosterone production, which is necessary for increasing growth and strength. Also, completing three sets of 8-12 reps won’t get you as strong as doing lower reps.
Rule No. 2: Work on your bench press at least twice a week.
Read rule number one. Once a week, use it and train your bench heavy. We’ll now add the icing on the cake: a second bench day with less weight.
It’s far better to train each muscle twice a week rather than once, so I’d do two upper and two lower body days, one hard and one mild. Trust me when I say that doing each body part once a week is for bodybuilding magazines.
So, on the first day, you would do four sets of 4-6 reps on the bench press, and on the second day (later in the week), you might do three sets of 12-15 reps, concentrating on exploding the bar off your chest with proper technique. This may be applied to all of your lifts; go heavy, then go heavy again, focusing on volume and technique practice.
The third rule is to develop really powerful triceps.
Your triceps, a bench-assist muscle, are extremely vital, and you should train them to be really strong. If you want to stay little, perform cable pushdowns in front of the mirror – that’s fine if that’s your thing.
Dips, close-grip bench presses, close-grip pushups, and anything else involving real weight come to mind. This will make a huge difference on your bench.
Miscellaneous Suggestions for Breaking Through Plateaus
Is your bench unmovable? This occurs. If you’ve tried the big three and still haven’t made any progress, here are a few suggestions.
- Consume extra calories. Didn’t put this as a key guideline, as I see plenty of bros slamming bro-tein and creatine drinks after the gym and eating everything in sight, but if you eat tiny, expect to stay small.
- Try some negative reps every couple weeks. Load it up with more than you can handle, ask for help lifting it, and lower it as slowly as possible.
- Make sure your form is in good shape. Keep your feet firmly planted on the ground, your hands slightly outside your shoulders, your elbows at a 45-degree angle to your torso, and your back taut.
- Pull the bar apart as you lower it, rather than allowing it to crush you. This will help you push more weight by engaging your entire upper body.
- If you get stuck, switch to dumbbells for a moment.
Cutting vs. Bulking
If you bulk, bulk, and bulk some more until you reach 225 pounds, you’ll get there a lot faster! This isn’t exactly a difficult task.
You’ll go through a phase of “noob gains” when you first start lifting.
Even if you’re losing weight, this is where you acquire strength quickly and easily on all of your lifts since your body is learning how to engage muscle fibers and execute the motions.
If you don’t eat enough calories to grow muscle on a bulk, those quick gains will eventually wear off.It’ll be up to you to pick what’s most important to you:
- Reaching 225 pounds on the bench
- Alternatively, general health and appearance
It’s generally best to take your time and avoid gaining too much fat while bulking.
A nice, gradual, lean bulk should suffice, with a few cutting cycles thrown in for good measure. This method will take longer to reach 225, possibly closer to the year or two-year plan.
Lift heavy and eat as much as you can if you merely want to get an excellent bench as quickly as possible.
Is it possible for women to bench press 225 pounds?
Women have less muscular mass in their upper bodies than men due to simple physiology. As a result, women typically bench press far less than a similarly trained guy.
It’s difficult to say for certain. There are plenty of women that can bench press that amount of weight for repetitions and more.
A 225 bench for a woman under 200 pounds, on the other hand, would be a highly competitive (advanced or elite) level lift according to most strength standards.
You should compete in professional powerlifting if you’re a woman who can rep 225.
Is it remarkable to bench 225 pounds?
If you spend too much time on YouTube fitness and BodyBuilding forums, you’ll feel like a complete loser if you can’t bench more than 300 pounds.
However, everyone who has visited a commercial gym knows that 90 percent of guys are unable to bench press 225 pounds.
If you can, you should be really proud of yourself. It shouldn’t be the ultimate objective! Beyond that, there’s a lot of space for improvement.
But, certainly, it’s impressive that you put in a good 6 to 2 years of serious training to accomplish something that most people can’t.
F.A.Q how to bench 225:
How long does it take to bench 225?
So, if you’re starting out weak, as I was, with a bench press under 100 pounds, it could take a year or more. If you can bench press 160 pounds fairly comfortably, you should be able to hit 225 in a few of months.
Is 225 hard to bench?
A 225 bench for a woman under 200 pounds, on the other hand, would be a highly competitive (advanced or elite) level lift according to most strength standards. You should compete in professional powerlifting if you’re a woman who can rep 225.
Is a 135 bench good?
The average male bench press is 135 pounds, but there are additional elements that might help you narrow down a more precise number, so let’s look at a table with weight, experience, age, and gender in mind.
Finally, if you already have a good bench, say 275 pounds, these recommendations will still be beneficial, but your program will require some fine-tuning.
Going from 135 to 225 is one thing, and I don’t see why anyone would get stuck if they follow my criteria, but getting to 300, 350, and 400 is a whole different ballgame, and it’s beyond the scope of this post.
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