But according to most strength standards, a 225 bench for a woman under 200 pounds would be an extremely competitive (advanced or elite) level lift. If youre a woman and you can rep 225, you should be competing in professional powerlifting.
Is 225 a good bench for a man?Can the average man bench 225? The average mans muscles are capable of lifting more than that. With just a couple months of practice, the average man has 1-rep maxes of: 225 pounds on the back squat. 175–185 pounds on the bench press.
Can the average person bench 225?The average mans muscles are capable of lifting more than that. With just a couple months of practice, the average man has 1-rep maxes of: 225 pounds on the back squat. 175–185 pounds on the bench press.
How much should I bench at 225?Bench press average by weightBody weight (lbs)UntrainedIntermediate1981352152201402252421452302751502408 more rows•Jun 14, 2019
Is squatting 225 impressive?No matter what comes afterward, 225 in the squat or deadlift is a respectable milestone for any non-powerlifter, amateur athlete, or weekend warrior. A 200-plus deadlift is also a tough but realistic goal for most fit women.
Is 315 deadlift respectable?Decent – 315 lbs or 1.5x bodyweight. Good – 405 lbs or 2x bodyweight. Great – 495 or 2.75x bodyweight.
How many pushups can the rock do?One of the traits that hes most known for, with good reason, is his incredibly muscular physique and strength, so how many pushups can he do? Based on video footage we know that Dwayne Johnson can do at least 22 pushups.
Is squatting 315 impressive?According to most strength standards databases, a 315-pound squat for any woman would be a highly-advanced level lift. For women under 200 pounds or so, a 315-squat would be an elite level lift worthy of entry in powerlifting competitions. So its not impossible by any stretch!
How rare is a 315 bench?Its about 1 in 10,000, by the best estimates Ive seen. Most of the world doesnt even have access to a gym or proper nutrition. If you dont have a gym, youre not benching 300 pounds.
Is 315 deadlift heavy?Men: Decent – 315 lbs or 1.5x bodyweight. Good – 405 lbs or 2x bodyweight. Great – 495 or 2.75x bodyweight.
Is a 315 bench impressive?Is a 315 lb bench press impressive? Depending on person weight. Very impressive for the one who is below 160 lb. Pretty good for someone who is below 210 lb.
We all remember that feeling of pushing up 225lbs for the first time. Some of us probably even remember the gym where it happened.
However, as we advance in our lifting career, the expectations rise. Eventually, it becomes unacceptable to just hit 225lbs for a rep or two. The next goal is to rep it with ease.
The combine gives teams a chance to see the college prospects display their athletic abilities in a controlled environment. In addition to the bench press, the other events are the 40-yard dash, vertical jump, broad jump, and various Is benching 225 good? runs. But, what makes the 225lbs bench test unique, is it gives the average gym member the rare chance to compare themselves to the best athletes in the world. It allows us average folk to see how we stack up against the freaks we watch play on Sundays.
If you like this episode and want to get notified when a new one goes live, head over to, or and subscribe. At the other end of the spectrum, Tyrann Mathieu only completed four reps before being selected in the third round of the 2013 draft by the Arizona Cardinals. He turned into an All-Pro safety. Obviously, bench press ability does not always translate to success on the field. According to Pro Football Reference, 338 players did the 225 bench press test at the 2021 combine.
Note not all players at the combine participated in Is benching 225 good? bench press. Under 10 reps: 17 players 5% 10-15 reps: 87 players 26% 16-20 reps: 86 Players 25% 21-25 Is benching 225 good? 83 players 24% 26-30 reps: 42 players 13% 31-35 reps: 12 players 4% 36-40 reps: 11 players 3% After seeing the results, how do you stack up?
If you are a beast on the bench, you may be feeling pretty good. Step 1: Improve Bench Press Technique The best way to get better at the bench press is by improving your technique. The bench press is one of the first fundamental movements you learn after stepping Is benching 225 good? inside a gym. However, very few people outside of elite powerlifters take advantage of the little things you can do to maximize performance. How to Grip the Bar A simple recommendation that will allow you to lift more weight is to use a wider grip.
In general, most people will be stronger with a wider grip. A wider grip shortens the range of motion and allows you to activate more of the chest. However, I recommend experimenting with different widths until you find the one where you are the strongest. Not everyone will be stronger with a wide grip. When you make an adjustment, make it in small increments, an inch or so at a time. How you grip the bar matters too. Try holding the bar a bit lower on your palm, not up near your knuckles.
We want the bar to be sitting on the meat of the palm, so the bar is right over the elbow and forearm, stacked in a straight line. Most people just grab the bar, and it ends up back up towards the knuckles. This causes the wrist to bend back, with the bar behind the forearm. This causes the bar to put a lot of pressure on the thumb and pulls Is benching 225 good? bar forward. When you grip the bar, you want to internally rotate your hands slightly, so the bar is at an angle on the meat of your palm.
Really, the outer part of your palm will take the brunt of the weight. Additionally, we want to squeeze the bar pretty tight. This is the concept of irradiation.
Boost Your Bench Press in 6 Weeks
Is benching 225 good?, irradiation just means when you grip something tight, it sends a signal to surrounding muscles to activate. The Set-Up and Leg Drive The setup is critical for all lifts, but it will really make or break the bench press.
But, before we even dig into that, I want to talk about foot position and leg drive. Your feet should not move during the set under any circumstances. Also, do not allow your hips to come up. If your feet move or your hips shoot up during the rep, your lower body is not tight enough. People struggle with the concept of leg drive, and I get it. Leg drive can be confusing. The thing is, leg drive is probably not even the correct terminology. The legs do not directly drive the bar up; they provide tension and stability.
We want to be tight from our toes to our hands. Exactly where you place your feet will be individual based on height, limb lengths, etc. You can go with a tucked position, a Is benching 225 good? position straight downor put them out in front. I personally think straight down or out in front is best for most people for optimal leg tension. In terms of width, you can keep your legs close to the bench; or out wide. You may have to just play around and see what allows you to generate the most tension.
Feet out wide will provide a little more stability. I personally have my feet narrow and straight down not tucked or out in frontwith my toes angled out a bit. Think leg extension more than a leg press. The foot pressure should be sliding you up the bench. In fact, you want to be borderline driving Is benching 225 good? right off the pad under the bar. This is why people put bands on the bench pad to create some traction on slippery commercial gym benches.
The foot pressure should be driving your toes out through the front of your shoes. During the setup, use the legs to keep tension on the traps. This is the key to generating Is benching 225 good? maintaining an arch. This is where most people make a mistake. Side note, why do I recommend arching your back on the bench press? For one, the arched bench press puts the shoulder joint in a more favorable position. Secondly, and more importantly, elevating the rib cage shortens the range of motion.
A shorter range creates a more efficient press, especially for long-armed benchers. You will perform better benching with an arch. The goal is to put your traps into the bench and get the upper back tight. This is where people go wrong. We want to try and get set as high on our traps as possible.
This is why you see people bring their feet up Is benching 225 good? the bench during the setup process. Doing a glute bridge and elevating your hips can help you get the right angle to drop your traps onto the pad. You can do the same thing keeping your feet on the floor and just raising your hips up from there.
The idea is to try and place your upper traps on the bench by any means necessary. Let me know if this sounds familiar. You retract and depress your shoulders which Is benching 225 good? will get into more in a secondget your traps up on the bench, everything is going great. But, when you walk your feet down to the floor, everything goes downhill. This is from a lack of lower body tension. You want to bring your hips down slowly.
Once you get your feet set, we want a constant lower body tension and foot pressure. That is what people mean when they say the bench is a full-body movement. As crazy as this sounds, sometimes my quads are fatigued from a heavy or high-volume bench session. I really think getting a handle on the type of lower body tension you need is the key for most of you to bench press more weight.
If you get your traps on the bench, you can use the legs to raise the ribcage and sternum to kind of fold yourself into the arch Is benching 225 good?. We have retraction pulling backprotraction pushing forwardelevation pushing up towards the earsand depression pulling down towards the waist.
The two you probably hear the most are retraction and depression. A lot gets made about scapular positioning. I think how much scapular retraction you need has been a little overblown. I have probably even emphasized it too much in the past. Sometimes in fitness, we get into battles of semantics. Coaches are quick to call people out; but end up Is benching 225 good? the same thing, just in a different way. Most of the confusion comes down to the difference between spinal extension and scapular retraction.
We know we need to get into some thoracic extension to bench the most weight possible. So, we simultaneously arch and retract the shoulder blades, but the thoracic extension can be independent of scapular retraction. In fact, instead of Is benching 225 good? our shoulders in deep retraction, we should lock them in depression. Getting your shoulders in the correct position is a two-part process. You want to retract your shoulder blades a little and then depress them down hard, which locks them into depression.
If you retract your shoulders hard and try to hold that position, it tends to elevate them. Which prevents you from being able to depress them down. We want retraction, but not at the expense of depression. Try not to overthink it. I recommend retracting during the setup but focusing more on depression.
Get the lats tight when you un-rack the bar and get set. The good news is the horizontal leg pressure keeping the tension on the traps will make scapular depression easy.
I like to flex the lats after un-racking the bar to help increase upper back tension and stability. So to recap, start in scapular depression at the top with a small degree of retraction at the bottom.
You should allow your shoulders to move out of retraction as you press. This equates to better muscle function. The take-home point here is to avoid locking the scapula Is benching 225 good? hard in retraction during the entire range of motion. Fight to maintain depression while the scapula moves from hard retraction at the bottom to slight retraction at the top. Rep Execution When we bring the bar down, we want to touch the high point of the chest.
You can also think of it as trying to bring the sternum up to meet the bar. This is important to avoid touching too far down towards our belly or too far up towards our neck.
Really try to drive the sternum up towards the bar and touch the high point on the way down. The bar path of the best benchers has a slight J curve to it. The bar goes up and over towards the face. However, this mostly just has to do with just the way you set up. In fact, I do not recommend thinking about it.
I have never actively thought about pushing the bar back towards my face, but if you watch my bar path, that is the path it takes.
I just focus on pressing the bar straight up. Elbow position is one aspect of the bench press where people often need some work. Step 2: Improve Absolute Strength Once you learn how to bench the most efficient way possible, now you need to get stronger.
Absolute strength is the maximum force that a muscle can produce in a single voluntary effort. Generally speaking, the stronger you are, the more reps you will get with 225lbs.
The higher your one-rep max, the lower percentage 225lbs is. At that point, muscular endurance is not going to matter. The bench tends to benefit from lifting heavy and benching with higher frequency. A tip that will help blow it up is including weekly singles between 85—95% of your 1 rep max pretty much year-round. Yes, you can keep bench press singles in all the time. The trick is not getting attached to a specific number. For others, I need to specify the exact weight to use.
There will always be ebbs and flows to performance. For the most part, I like to progress the singles in a step-loading fashion, meaning I am not trying to linearly increase them. Increasing the weekly single linearly even at lighter loads Is benching 225 good? a mistake. Hit a heavy single at 85-95% and do most working sets above 80% of your max.
Progressive overload is key with the rep work. Try to add 5-10lbs to your working weight each week. We will go over a sample weekly template below. Step 3: Improve Strength Endurance Strength endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a Is benching 225 good?
for an extended time. Essentially, strength endurance comes into play in high rep sets, anything over 12 reps. Improving the ability to perform on high rep sets can make an impact. Strength endurance can be the reason why one 400-pound bencher does more reps with 225 than another 400-pound bencher. In that case, you would be better off focusing all of your efforts on just increasing your absolute strength.
Training to improve strength endurance involves low to moderate training intensity and high volume. The training is set up with lighter loads and shorter rest periods. This is not only a great way to increase volume, but it also reinforces the skill of training to failure. However, when training for the 225 bench test, learning how to grind reps is an important skill. Hack 1: Start the day off with a big Is benching 225 good? and lots of water.
Have a mixed meal containing protein, carbohydrates, and a moderate amount of fat. As for water, again no need to overload yourself, but sip on water all day to make sure you are well hydrated. Even a modest dip in hydration can negatively affect performance.
Hack 2: Dial in your warm-up on the day of the test. I can not stress this enough, a well-structured warm-up can literally add a couple of reps. I recommend going over the 225lbs testing weight during the warm-up. I do this to excite the nervous system and elicit a form of post-activation potentiation.
Also, I think there is a mental benefit to it as well. When you hold a heavier weight, it will make 225lbs feel lighter once the test starts. Hack 3: Last but not least, move the bar fast. This is not the time to do slow negatives. Most people fail around 45 seconds into the set regardless of Is benching 225 good?
many reps they performed. Try to get it done as fast as possible. Do not stop for rest; keep pumping out reps nonstop until you fail. The goal is to get as many reps done in under 45 seconds as possible. The lactic threshold is a function of time as much as it is work. It is a sprint, not a marathon. There is no need to pace yourself.
I would never tell you to do this at any other time, but let Is benching 225 good? bar come down fast. In fact, you can even pull the weight down to speed the rep cadence up. Putting It All Together — Sample Weekly Bench Press Routine Now is the time to put it Is benching 225 good? together. One day is devoted to absolute strength, and the second day is focused on strength endurance. The assistance work is set up to build a lot of volume, specifically for the chest, shoulders, and triceps.
Have at least two days between day 1 and day 2.
Here is a video of my best attempt to date: 33 reps at 225lbs at a bodyweight of 160lbs. Connect with Kyle: Instagram: YouTube: Hire Kyle as your coach: Supplements to Improve Your Bench Press Farm Fed is a whey protein isolate with an added digestive enzyme blend. If you are someone like me with a sensitive stomach, this is the protein powder you need. Choose from 9 different flavors! Everyone should be taking 3-5g of creatine per day. I like both of them.
Demo Day is a carbohydrate powder, which is essentially a mix of Carb 10 and Cluster Dextrin. It also has Hydromax glycerol powder to help with pumps, which is a unique feature for a carbohydrate blend. This is not anything essential but can be helpful to enhance training performance. Head over to and check out all of these products and more. Filed Under:,Tagged With: .