Your 405 bench experience

[Matthewthao30]

Trying to bench 405 by the time new years rolls around, benched 315x6 and got an iffy 7th rep, spotter swears they didn't touch it but idk.

What was your sets looking like when you benched 405? Max reps at 315? Bodyweight? How long did it take you to bench 405, months, years?

Just wondering about everyone else's experiences, I know everyone's body works differently.

[Joesywhales]

Tfw when bench is poverty

[brotein1992]

Weighed 260 and could bench 315 for around 10. Also remember doing multiple sets of 8 with 325 with something still in the tank. Took more years than I was expecting. Like 5-6 years lifting seriously

[rectifryer]

Weighed 260 and could bench 315 for around 10. Also remember doing multiple sets of 8 with 325 with something still in the tank. Took more years than I was expecting. Like 5-6 years lifting seriously

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[Lpenny]

315x8 touch n go when I hit 405. Weighed like 300. Pretty much stopped flat benching afterwards, I had only taken it up for a lil while just to hit 405. I've stopped and started lifting/benching too many times to give an accurate idea of how much time lifting it actually took. I do Incline bench, though, and my Incline bench is now 405. I've done 315x8, so that seems to be the sweet spot for 405 for me.

[savageiron]

I remember I was able to rep out 405 lbs on the bench press at 26 and 27, the most I did it was 5 reps, I was about 180-185 lbs then, that was a long time ago I'm 40 now, I can't remember exactly how old I was when I fist benched 405, but I benched 410 lbs, I think at the age of 24 or maybe 25, I can't remember exactly, I wasn't exactly natty, unfortunately I was experimenting with andro back in those days and with 1-AD which back then was a powerful prohormone. I'm 100% natty now and have been since I was like 28. The most I ever benched raw was 460 lbs in the gym at 185 lbs

[EasternHammer]

If you can do 365x3, you have a chance. If you can do 365x5, I’d say it’s a lock.

[Domf3]

I'm currently 205 pushing 460 or more. I'll know in a couple weeks. My heaviest set so far has been 435 for 3 but that was a long time ago and I'm a bit heavier/stronger now. I think I weighed about 180 the first time I hit 4o5.

[TheJizzle]

I just benched 407 at a meet, and I have done 8x330 and 5x350 leading up to this @ 201 lbs bodyweight.

[smokinHawk]

when I was benching 405 with a pause I was hitting around 315x10 touch and go for solid reps.
weighed 180

[sheed30]

When I hit 405 for first time a few weeks ago, it was after hitting 355x4 and 365x3 in the weeks prior. Also was hitting 315x8 with some left in the tank

[Get-n-fit]

If you can do 365x3, you have a chance. If you can do 365x5, I’d say it’s a lock.

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I wouldn't try comparing reps at 315 to be able to bench 405. Do reps at higher weights....365, 385.....I'm good for a triple at 385 and have a 1rm of 415 in competition.

[Deathguard]

When I was hitting around 365x5, and about 315 for 10ish, I attempted 405 for a touch and go. Went up fairly easy. Maybe I could have paused? Used STrong sleeves and wrist wraps.

I went from about a 315 bench to a 405 in about a year though. My max currently is probably somewhere between 420-440. It's only been 5 months since I hit 405. Hoping to hit 500 sometime next year.



My best unconventional advice, is to eat plenty (4k calories), stop lifting in lower body movements (take a break from them). Focus on bench, overhead, rows & some isolation work. Overall, increase volume in upper. I find that this helps with recovery and fast tracks bench.

Some bros seem to balance things in regards to their weight class, and further train all body movements. I imagine some guys will make gains this way fine, to a degree, but the question remains, how much faster they would have gotten gains if they would have specialized their lifts - and rotate em. Obviously this doesn't apply to noob or intermediate lifters. Just my .02 cents.