I'm convinced 90% of benching 405+ is...

[LinuxJon]

Just not getting bored with 5+ years of strength programming.

After 6 years of lifting I was basically right there. Then I got another hobby (competitive shooting) and realized I could feel "in shape" putting like 1/3 as much commitment into the gym. Doubt I'll ever bench over 365 again now.

I know a good handful of dudes who were well over 3 plates. Most of them would have gotten to 4, except something happened and their commitment waned.

[KathleenRyan]

Everyone has different "peaks". 405 is probably just close to what your natural limits are, just at the point where you start getting diminishing returns for your training.

[GlassMoon]

very very few people can get to a 405 bench w/o being fat as fuk/on gear

[Chest-Rockwell]

Had a homie who benched 405 within 3 years of training from 15 to 18

[tank2003]

Everyone has different "peaks". 405 is probably just close to what your natural limits are, just at the point where you start getting diminishing returns for your training.

This. Also, people excel at different lifts. I'll never be good at lifts like squats or deadlifts because of my back but i could conceivably make BP a solid lift because my PR was 465. That being said, you and I OP have 2 different body types I would imagine. I have wide ass shoulders and a 50" chest for one thing

[LinuxJon]

This. Also, people excel at different lifts. I'll never be good at lifts like squats or deadlifts because of my back but i could conceivably make BP a solid lift because my PR was 465. That being said, you and I OP have 2 different body types I would imagine. I have wide ass shoulders and a 50" chest for one thing

I thought I'd never be good at squat. Did end up with a 2x BW lift though (485). Deadlift was always gonna blow bc leverages. I think genetics come in less on bench than the other two lifts for sure.

[Sevenlionz]

I will probably never hit a 405 bench tbh

[Motiviert]

It's possible to do natty. Just tough. Especially when chest wasn't your strong point before

[induced_drag]

Chasing number is hard. Anyone with the drive, will never be satisfied. You only get to where you want to get because of this.

Eventually, you start hitting walls. Also overuse injuries. 405 is serious weight and even coming close to that is an accomplishment.

That said, at some point, we all have to stop chasing numbers. I am almost 50 and chasing numbers gets old after a while. I dont regret it, and my strength is still there. I just dont lift anything I can not do for 10-12 anymore and often use less weight.

With that said, I dont think I ever would have achieved the density and thickness if I did not primarially focus on strength for 15+ years of my training.

[WeBoutDat]

I think genetics come in less on bench than the other two lifts for sure.

I don’t know man...I’ve tried everything to get my bench up for years and I don’t think even 315 is possible for me. I’ve been stuck between 255-265 for 2 years. I feel like squat and DL I can at least make small gains over time.

[Motiviert]

Chasing number is hard. Anyone with the drive, will never be satisfied. You only get to where you want to get because of this.

Eventually, you start hitting walls. Also overuse injuries. 405 is serious weight and even coming close to that is an accomplishment.

That said, at some point, we all have to stop chasing numbers. I am almost 50 and chasing numbers gets old after a while. I dont regret it, and my strength is still there. I just dont lift anything I can not do for 10-12 anymore and often use less weight.

With that said, I dont think I ever would have achieved the density and thickness if I did not primarially focus on strength for 15+ years of my training.

^^^> I'm thirty and had to stop chasing numbers. Tired of getting hurt .

[tank2003]

I thought I'd never be good at squat. Did end up with a 2x BW lift though (485). Deadlift was always gonna blow bc leverages. I think genetics come in less on bench than the other two lifts for sure.

Well, there are more androgen receptors in the upper body than lower, but then again, the legs are MUUUUCH stronger/bigger than the various muscles of the upper body. So its a trade off deal. Leverages do play a role, but ultimately, it comes down to things like weak link training and identifying what is holding you back. Ex: Muscle imbalances like quads being much stronger than hams or glutes not strong enough

[LordBroly]

I thought I'd never be good at squat. Did end up with a 2x BW lift though (485). Deadlift was always gonna blow bc leverages. I think genetics come in less on bench than the other two lifts for sure.

For real? I would have guessed bench is the hardest to actually get good numbers on. i know more people with strong squat and dl than with strong benches (say, 300+). It's by far my weakest lift in terms of rate of progress / attainment as well. I have a very lanky physique so pulling comes easily and even though my legs are really long, i seem to have decent strength in the squat. I recently hit 400lbs (182kg) on squat and can probably barely put up 265lbs (120kg) on bench, all at 6'2 ~210lbs. I feel like my bench is exceptionally weak for someone my size and compared to my squat.

[bfdehewdbyywhn]

more so not ruining your shoulders. most old guys tell me they eventually damaged them after or before 400lbs

most naturals don’t have the genetics

[fitguy23]

405 is a number I never achieved no matter how strong my other lifts are. Even while being 315 for 8 I couldn’t do 405. Before the virus.

[Merc009]

I can’t even bench 225 and got 18 inch arms lol

[proudmanlet]

what’s the other 10%?

[LinuxJon]

what’s the other 10%?

Your protein and vitamin brands.

[induced_drag]

^^^> I'm thirty and had to stop chasing numbers. Tired of getting hurt .

Yea, proper programming and deloading is important. I quit lifting heavy in my mid-40's. I took a decade off and only restarted training at 36.

I realized that I was still healthy, and not suffered any major injuries, yet many around me were all falling by the wayside with significant injuries. Bicep ruptures, pec tears,...etc. I became plagued with some major tendonitis issued in my right arm and started to second guess things after I realized I always seemed to be nursing something.

The last straw, was the last meet I competed in. I hit a PB of 420 @206 weigh-in. I could have easily dropped to 198's but the comp was a last minute decision that some friends talked me into. I really felt like 440 was within my reach. On the way down I tweeked my shoulder and did not even attempt to press it.

I have not benched heavy since. (only going up to 315 now and again to see how many reps I can do).

405 is a number I never achieved no matter how strong my other lifts are. Even while being 315 for 8 I couldn’t do 405. Before the virus.

315x8 should be very close. 315x10 should have you there all day long. My PB bench was 425 paused and most I ever repped 315 was 12 reps.



Some people are just made to bench. I was never one of them. I never spent a lot of time on since I never thought I would do well at it. I spent a lot of time working to optimize my technique and learned to press. Most of my life, I benched like a 'bodybuilder'. Learning to bench for power actually helped my shoulders handle the weight much better.

Having been around long enough, arbitrary figures are just that. At the end of the day, there are just some freaks out there. I always just tried to do MY best and being well rounded was more important to me. Having a strong back to bench off is something a lot of people dont realize.

You should be able to row what you bench. So yes...if you are working with pressing 405 on the bench, you should be rowing that as well.....

[KingofLifts]

Yea, proper programming and deloading is important. I quit lifting heavy in my mid-40's. I took a decade off and only restarted training at 36.

I realized that I was still healthy, and not suffered any major injuries, yet many around me were all falling by the wayside with significant injuries. Bicep ruptures, pec tears,...etc. I became plagued with some major tendonitis issued in my right arm and started to second guess things after I realized I always seemed to be nursing something.

The last straw, was the last meet I competed in. I hit a PB of 420 @206 weigh-in. I could have easily dropped to 198's but the comp was a last minute decision that some friends talked me into. I really felt like 440 was within my reach. On the way down I tweeked my shoulder and did not even attempt to press it.

I have not benched heavy since. (only going up to 315 now and again to see how many reps I can do).



315x8 should be very close. 315x10 should have you there all day long. My PB bench was 425 paused and most I ever repped 315 was 12 reps.



Some people are just made to bench. I was never one of them. I never spent a lot of time on since I never thought I would do well at it. I spent a lot of time working to optimize my technique and learned to press. Most of my life, I benched like a 'bodybuilder'. Learning to bench for power actually helped my shoulders handle the weight much better.

Having been around long enough, arbitrary figures are just that. At the end of the day, there are just some freaks out there. I always just tried to do MY best and being well rounded was more important to me. Having a strong back to bench off is something a lot of people dont realize.

You should be able to row what you bench. So yes...if you are working with pressing 405 on the bench, you should be rowing that as well.....

How can you avoid injuries though? What's your protocol for staying healthy?

[anonymous]

so you're a pussy ass bitch? got it.

[JamesA1990]

I dont think so

[induced_drag]

How can you avoid injuries though? What's your protocol for staying healthy?

I trained for strength my whole life. Coming back at 36 I used periodized programs with programed de-loads based on relative progress.

I rarely did anything 1rm. I think I can count on one hand the amount of times I have 1rm benched in my life. (srs).

I always worked to get stronger in the 3-8 rep range.

NEVER train though pain. Stop anything that hurts and rest/rehab/work around until totally pain free.

I also never wore a belt unless going heavier than 90%1rm on deads and squats.

People underestimate how important core strength and stability is when lifting heavy. The more controlled you are in all your movements, the less likely you are to break form and get hurt.

This is an example of stupid (fun) stuff I picked up doing to keep the core up now that I dont train heavy much.

[blissful88]

Have never seen a remotely aesthetic person hit anywhere near 365+ bench personally

405 for a natural? What kind of fantasy cope are you all ingesting, even on heavy tech bloatmaxxed that would be a far cry


Are these "405+" guys 6'1 & 300lbs..

[Silencespeaks]

My fwb can bench 415.

[blissful88]

My fwb can bench 415.

God I can't wait to neg you again, it's half the reason I misc

[IronKrazy]

My fwb can bench 415.

So he can bench you then.

[KingofLifts]

I trained for strength my whole life. Coming back at 36 I used periodized programs with programed de-loads based on relative progress.

I rarely did anything 1rm. I think I can count on one hand the amount of times I have 1rm benched in my life. (srs).

I always worked to get stronger in the 3-8 rep range.

NEVER train though pain. Stop anything that hurts and rest/rehab/work around until totally pain free.

I also never wore a belt unless going heavier than 90%1rm on deads and squats.

People underestimate how important core strength and stability is when lifting heavy. The more controlled you are in all your movements, the less likely you are to break form and get hurt.

This is an example of stupid (fun) stuff I picked up doing to keep the core up now that I dont train heavy much.

I'm running a 5/3/1 protocol right now. Last week of 5/3/1 before a deload has me hitting a 95% load for max reps. In your opinion, is that safe? it's not all out (percentage wise), but the rep max might be less than 3..

[induced_drag]

Have never seen a remotely aesthetic person hit anywhere near 365+ bench personally

405 for a natural? What kind of fantasy cope are you all ingesting, even on heavy tech bloatmaxxed that would be a far cry


Are these "405+" guys 6'1 & 300lbs..

You obviously have not been around training very long..... Sad and typical BB.com comment.

Like I said, I am not a good bencher, but I was blessed with being a strong guy for my size. I took 10 years off the gym and benched 300 the first workout back.

I am no longer 100% natty (full disclosure), but you dont need supps to be strong. Dug up this old vid of me training at my house about a year into my gym return. This is me at 190lbs. (doing BW reps) Think I was benching 385-ish at the time. Took me another 6 months to do 315x10 (which is a 405 range of strength). I did not max since I was working out at home alone.


Yes...lifetime nattie at this point and only about 1 1/2 years back training. Irony, 3 years after this vid, I figured out I actually had low-t the whole time. Like 12yo girl level below the bottom of the scale. I had a TBI 2 years earlier. Went under dr care from that point on since I had significant symptoms. Lack of strength or mass was not one of them FWIW....



One year later. 195ish here. No bloat load. Think I was probably benching 405 range here. Not long after this I gave up my nattie card when I went on trt

[Ken-O]

My best was 325 on January, at a bodyweight of around 205 lbs. I trained specifically for it for over 4 months. No way in hell am i hitting 405 natty unless i completely disregard aesthetics.