26 years old, 170 lbs. Just hit 315x1 recently after training for the last 14 months with the main goal of going from 225x1 to 315x1. Before the end of 2023 I rarely benched, if at all so my training age measured strictly in bench press is about 2 years. I finally hit 315 for a single the same day I took my rep work from two sets of 225x10 to two sets of 225x12 if that is interesting at all.
If you haven’t already, consider getting a set of chains so you can add them to bench, OHP, and weighted dip variations. The 90 degree sticking point and the lockout are usually the hardest parts of the lift for me and chains were immensely helpful in overcoming my triceps weakness to finally drive up my bench. 10/10 recommend.
Yes did today,time between 2 plates and 3 was a mere 30 yrs,some good looks,a couple of kids,and a double-digit % increase in bw. I can’t also run a lap in under a minute anymore. No steroids. The only time I really drove in a straight line at it was a 3 year period from 38 to 41 but I was also squatting and deadlifting and say what you like,recovery when trying to manhandle your total up at that age when rest probably helps bench the most. I’ve never fixated on it apart from oh that would be cool,and somewhat jealous feelings to those who had. You can kinda ascertain I spent more off than on,but it’s gettable for most imo even drug free
If that’s you in the pic and most obviously is. You’re big enough. Don’t ask me how, you don’t ask guys who took the longest. I will say I was stuck at around 130 kgs for nigh on a decade and any attempt to bench my way out of the rut was met with a ton of bricks when I dared to poke my head above the parapet and max.
I just gave up caring and hit my shoulders.. The upshot of now only having an incline at home and rarely doing flat except when I venture to the commercial gym is I’ve built strength where it was weak before and it’s carried over
Here’s my two cents for what it is worth. I feel most average guys wanting to build a decent bench needs to approach it a certain way. Unlike a squat or a dead which seems just to improve by doing.
Here’s a few things ive noticed.
Approach it like a bodybuilder. Bring up the muscles involved in it. Big shoulders.. pecs ..back and triceps . This includes strength and size.
Volume … for somereason in many cases the bench likes Volume at certain times.
This goes back to point 1 get strong on overhead press ..dips.. extensions… some form of row /pulldown or chin / pullup and it will feed into the Bench over time.
Take it with a grain of salt as you should. My bench isnt elite but it wasnt shit either by your average real world standards.
