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Just before this video starts I'd, just like to quickly, say, I'm currently on the road to 10K followers on Instagram.
So I'd, really appreciate.
If you guys went over there and drop me a follow, and of course, please like And subscribe now, with that of the way let's get on with this video, when you join the gym Community, there are three big lifts that you need to accomplish before.
You become a certified official Gym Bro.
First of all the deadlift 180 kilograms is what you need to be lifting off the floor to prove to people that your strength is something not to be messed around with and plus it looks cool as [ __ ].
Next up.
The squad 140 kilograms is what you need to be squatting to show people in the gym that your legs are strong as [ __ ], and that those legs are packing power.
And lastly, and to many people, the most important, one of the three, the 100 kilogram bench press.
Now when I first started working out a couple years back, 100, kilogram bench was what I desperately wanted.
However, it took me far longer than anticipated to hit this Monumental lift and looking back at it.
Now there are so many things that I could have done to speed up the process.
Now it doesn't matter if you're watching this as a new guy, that's just joined the gym or you're, a guy that's been going to the gym for a couple years and still hasn't hit this live in this video I'll, give you some advice that you probably haven't thought of or you should probably we try and Implement in your workout so let's get straight into it with tip number one.
Now, my first tip into getting a big bench is don't bench as much as you have been doing now, there's, probably a couple of you watching this video that when you go to the gym you bench press, but you neglect all other pressing movements and I know that because it's, what I did when I was trying to get a big bench I'd go into the gym and all I'd do was Bench do a little bit on machines do a little bit of dumbbells.
And that was it and it's stupid, and it will slow your progress down so much something that definitely blew up my ability to be able to progress on bench press was incline dumbbell press.
Now after a couple of years of working out constantly benching all the time I, just at some point gave up on benching, I, didn't, really fancy it.
My chest wasn't growing enough and I just thought it's, not really worth it.
And I just went absolutely crazy on incline dumbbell press, instead I was really committed to that exercise I took my dumbbell press from 30 to 37.5 very quickly.
And when I finally returned to the bench press, a couple months later after just focusing on that other exercise, my ability to progress on the bench is far greater than it ever had been I was actually shocked at how quickly I could progress.
It was mental.
So yeah, that's the first tip something I've done personally, try not to focus as much on bench press and focus more on something like incline dumbbell press, instead tip number two.
So my second tip is be changing around your set and rep ranges.
So what I'm about to say right now might be one of the dumbest things I've ever done in my gym Journey.
So all the way back in 2020 during lockdown I have my home gym and I go in there and bench press a lot I used to bench press, three times a week, which doesn't seem too bad so far.
But as I was determined to hit this big lift of 100 kilograms, I decided to do six sets of one rep.
And that went on for a while I'm talking about a couple months of just going into the gym three times a week doing bench six sets one rep constantly trying to overload it as well.
And as you can imagine that was just not optimal whatsoever and looking back at it now, it's so stupid.
So after a while of doing this I plateaued hard and I, even got injured, my mistake was not being flexible with my set and rep ranges and just sticking to one program all the time and hoping that would work.
So if you've been on the same program doing the same amount of sets and Reps every time you go to the gym always trying to progressively overload switch up change your program do a different number of sets a different number of reps and also play around with the weight as well, whether that be in your sets you do less weight with more wraps or more weight with less reps, just switch up, whatever you're doing shock, your muscles in a slightly different way.
And that will hopefully help you progress again, it's, what I did.
And it helped me a lot tip number three now, I'm a strong believer in pressing movements will assist other pressing movements.
So what I mean by that is when you're strong on one pressing movement, a different pressing movement that you do will be slightly affected by the other pressing movement.
So I'll give you an example, I went through a period of training military press, a lot.
Now obviously that's pressing movement, but it's more for my shoulders.
However, I found that it greatly assisted my bench press as well.
So out of all the pressing movements I'd say, the shoulder press, if you want to get a Big, Bend, shoulder, press is the one to go for if you don't do shoulder, press and you're trying to get a big bench, please try and Implement that into your workout.
If you don't want to do it on a barbell go for dumbbells, maybe when you're doing that, shoulder, press try and go for Less reps, but more weight, because we are trying to build that strength and let's be honest if you're watching this video, you want to go strong, okay, tip number four bench press frequency.
Now there are definitely some of you watching this right now that are only training your chest once a week.
For example, if you're on the Bro split, that means you're only training your chest once a week on Monday.
And for me training, one muscle group.
A week is not optimal whatsoever.
Now, I believe you should be training your chest at least twice a week and me training my chest twice a week for doing quite intense sessions.
It's working perfectly for me.
It's the strongest.
My chest has ever been I'm repping 42 and a half's on incline dumbbell press.
So yeah, if you're only training chess.
Once a week, please try and change up your program and go for at least twice a week.
So those are the main tips.
But let me give you one or two things, that will indirectly help, your bench press okay.
So number one creatine this stuff.
Here is a miracle worker.
Now for the longest time I didn't take this stuff and I just don't know why.
Because in my opinion creatine is just [ __, ], amazing, basically in a nutshell, if you type in on Google, what creatine does this is what it says, creatine, supplements, will help your body produce more energy.
So you fatigue less during short high intensity.
Exercise taking creatine, will also help you increase muscle mass and strength now, not only will taking creatine help you with every other thing you do in the gym but it will also help you progress on bench press and get you closer to that goal.
You desperately want.
Now, this is actually a good time to get a quick plug-in.
If you do want to get some creatine or protein powder or clothes, or anything from my protein just click, the top Link in the description and use code how to check out you'll save about 37 off your order, yeah, they've always got big sales on.
But if you use my code as well, you'll get a little bit of Strath, and it supports me as well.
So that would be greatly appreciated.
But yeah, if you want a natural supplement that will help you get a big bench creatine is the way to go and last, but not least on my list wrist wraps now.
Now if they're available to me at the time, I will never go for a PR on bench without wearing wrist.
Wraps basically.
All these things do is make you feel so much more stable when you're benching when you're lifting heavy weights on bench and you're going to roll.
And you've got pretty skinny wrists like me.
My wrists are very skinny and you're going down on the bench your wrist might wobble and I've got the perfect video to demonstrate this.
When I first hit 100 kilos on bench here's.
My first time, benching, 100 kilograms, it's, a new way, I've, never lifted it before it's a shock to my system.
So obviously it's a much heavier weight than I'm used to.
And as I go to push it up, my wrists flick back a little bit and I almost drop the weight like I said, it can be very unstable.
Sometimes when you're lifting a new heavy weight and your wrists just aren't used to it.
But basically what you do with these.
You just wrap them really tight, and you just feel so much more stable when you're doing that lift also these are from my protein as well.
So if you want to cut them use my code, I, don't know what I said that, but that is about it for all my top tips on how I achieved my 100 kilogram bench.
And how from that point of benching, 100 kilograms, I've been able to progress much further and kept climbing.
My current PR is 110 I reckon now I could do about 115 and I Implement all the things I've just said.
So everything I've just said is from personal experience I'm, not trying to preach any information to you guys, I'm just sharing lots of work for me personally.
And yeah, just as usual.
Subscribe like use my code as well on my protein.
If you want to and yeah, that's about it for this video.
So I'll, see you in the next one.
FAQs
Is benching 100kg impressive? ›
People obsess over the 100kg bench press, but we think it is with good reason - it's simultaneously an impressive amount to lift for most people, but also quite an attainable weight if you work hard and follow a strict programme.
How long does it take to do a 100kg bench press? ›It took 16 months of weight training and almost precisely a year of training the bench press (I used machines for the first 4 months or so). For reference I started lifting age 41 at a bodyweight of 80kg and my starting weight in the bench press was about 60kg for 5 reps or so, a little above average in my experience.
Is 5 reps of 100kg bench press good? ›100kg is actually 225 :) Personally, anywhere from 8 reps to 20 are really impressive stats in my opinion. The most I can currently do is 5 reps for about three sets. It's decent, but it's rare to find a lifter pressing two plates for eight reps or more.
How much should a 100kg man bench press? ›| Body Weight | Untrained | Elite |
|---|---|---|
| 100 | 62.5 | 172.5 |
| 110 | 65.0 | 180.0 |
| 125 | 67.5 | 185.0 |
| 145 | 70.0 | 190.0 |
Among the average individual, being able to perform a bench press of 135 pounds is actually quite possible – though nearing the upper limit of their capabilities.
What is a respectable max bench? ›For an untrained physique athlete, bench pressing 0.80-1 time of their body weight would be considered good. However, in the case of trained physique athletes, a good bench press would be equal to approximately twice their bodyweight.
How much can a gorilla bench? ›A Silverback gorilla can lift 4,000 lb (1,810 kg) on a bench press, while a well-trained man can only lift up to 885 lb (401.5 kg. Research shows that a gorilla can lift up to 27 times their full body weight.
Is 100kg easy to lift? ›For instance, lifting 100 kgs may be challenging for a bench press, but not for a deadlift or squat, as these movements require the recruitment of more muscles, particularly the leg and glutes.
Is it hard to lift 100kg? ›You can lift weights if you are having a moderate bodyweight or even light weight but lifting 100-200 kgs takes lot of practice, time and patience. You need to build the body strength from scratch and start working out. Join a gym and take help from trainer or any powerlifter.
What percentage of men can bench 225? ›As a safe bet, when factoring in the number of individuals that own a gym membership and dividing it by relative bodyweight, gender, training age and length of time that such individuals have held their gym membership; we can arrive at the estimate of approximately 2% of all gym goers being capable of performing a 225 ...
Why is my bench press so weak? ›
Your bench press can get weaker if you are deconditioned, using improper form, fatigued from over-training, or due to a poor-quality diet. Also, if you don't give your body ample recovery time, or you train the back or shoulder muscle before bench pressing, you may experience weaker presses.
How much can the average fit man bench press? ›The average bench press is 220 lb for men and 104 lb for women.
How long does it take to hit 225? ›How Long Will It Take To Bench 225 Pounds? So based on what we just learned, you can expect to lift an additional 5-8 pounds every month if you stay committed and consistent for about a year or so. Strength building takes a lot of patience because it is a slow process.
How hard is it to bench 225? ›According to training data from 17 296 male users of our app StrengthLog, a 225 lb bench press is just over an intermediate lift. (Click here to see our full, data-driven bench press strength standards in kilos or pounds for both men and women.) Intermediate means that it is right at the 50th percentile of male users.
How much should I bench if I weigh 150? ›Within numerous estimates, approximately 0.6-1% of the entire United States population is capable of performing a 315 pound bench press repetition, of which is only 5% of all resistance-trained individuals within the Western hemisphere. At a global scale, approximately only 0.3-0.5% are able to do so.
How many reps of 225 is good? ›Linemen: 30-39. Tight Ends and Linebackers: 25-30. Running Backs: 20-25. Defensive Backs and Receivers: 15-20.
What is the heaviest bench press? ›On Feb. 4, 2023, during the 2023 International Powerlifting Association (IPA) Hillbilly Havoc in Hurricane, WV, Kolb captured a 612.5-kilogram (1,350.3-pound) equipped bench press. The mark is an all-time World Record and is officially the heaviest lift ever achieved in a sanctioned competition.
Is benching 3 plates good? ›Among the big three exercises, a bench press of 3 plates or 315 pounds is considered to be elite or beyond for most average-weight male lifters, while a deadlift or squat of 3 plates on each side is in the more advanced area – though not as impressive as a bench of the same amount.
How much should I bench for my age? ›On average, men and women between 20 and 29 can bench press 100 percent of their body weight. The number goes down to 90 percent when they enter their 30s.
Is a 300 pound bench rare? ›
My conclusion was that about 1 in a 100 men will bench press 300 lbs at some point in their life.
How much can a grizzly bear bench press? ›Grizzly bear. When it comes to pure strength the Grizzly bear can lift over 500kg, 0.8 times its body weight.
Can a gorilla lift 1000 pounds? ›And in a physical fight, an orangutan may bite or hit an opponent with an object. But a gorilla is capable of lifting over 1000 lbs, punching, pulling, and throwing its enemies. So it's safe to say that a gorilla is a much stronger creature than an orangutan.
How strong is a gorilla bite? ›7. Gorilla (1,300psi) Despite their powerful bite, gorillas are largely vegetarian.
Can a person carry 100kg? ›A Lancashire man has broken a weightlifting world record after lifting a whopping 100kg (220lb) over his head with one arm. Josh Lancaster, from Lancaster, is officially the lightest man to ever lift this weight at 78.9kg (12st 6lbs).
What is the heaviest lift ever in kg? ›The Current Guinness Record for most weight lifted by a human is now held by the two-time Canada's Strongest Man winner Gregg Ernst. Having already been watched by over 1,000 people lifting two grown oxen, in July 1993, Ernst lifted 2,422.2kg (5340lb), making this officially the world's heaviest lift.
How much weight can 1 lift? ›Brit strongman Andy Bolton set the heaviest dead lift record when he lifted 457.5 kilograms from the floor to his thigh. The record for an overhead lift stands at 263.5 kilograms.
Has anyone lifted 1,000 kg? ›First up on the Top 3 is Andy Bolton, who lifted 457.5 kgs (1,06.5 pounds), officially the first man to deadlift over 1,000 pounds. Number 2 is Benedikt Magnusson, with a deadlift of 460 kgs (1,015 pounds) on the standard bar, without the aid of a strap or suit.
Can a 14 year old lift 100kg? ›The average deadlift for male 14 year olds is 1.8 times bodyweight. The average deadlift strength of 14 year old females is 1.6 times bodyweight. Depending on the weight class, deadlifts will range from 105kg to 174kg for men and 77kg to 121kg for women.
Can you lift 100 kg with one arm? ›A Lancashire man has broken a weightlifting world record after lifting a whopping 100kg (220lb) over his head with one arm. Josh Lancaster, from Lancaster, is officially the lightest man to ever lift this weight at 78.9kg (12st 6lbs).
How many guys can bench 315? ›
Less than 2% of those can bench 315.
How rare is a 405 squat? ›A raw 405 squat is very impressive as a natural. Now, I've seen people do 4 plates on the Squat, but only for 1RMs or 3RMs, only once have I ever seen a guy do 405 for reps, and he was juicing. Not saying it's something “impossible for mortals” or can't be done or extremely rare. It's just rare.
Is it good to bench press Bodyweight? ›Bench pressing your body weight is a great accomplishment and shows that you have solid upper body strength. However, it's important to remember that strength comes in many forms and there are plenty of other exercises that can contribute to overall strength as well.
Why is my chest so big but my bench is weak? ›If you're weak off the chest in the bench press it's either because (1) you have weak contributing muscle groups, namely the pecs, or (2) you have inefficient technique, ranging from an inconsistent touch point, bringing the bar down to slow, lacking a bench press arch, or picking the wrong grip.
How much should I bench for my size? ›If you're relatively fit and already going to the gym, then 1 x your bodyweight should be a good standard. In contrast, someone with an advanced fitness level or is an elite athlete should be able to lift more than twice their own bodyweight.
How much can you bench naturally? ›| Weight | Squats | Bench |
|---|---|---|
| 132 | 400 | 250 |
| 148 | 425 | 280 |
| 165 | 465 | 305 |
| 181 | 500 | 325 |
| Bodyweight | Untrained | Intermediate |
|---|---|---|
| 165 lbs | 120 | 185 |
| 181 lbs | 130 | 200 |
| 198 lbs | 135 | 215 |
| 220 lbs | 140 | 225 |
Calculators aren't spot on but by a standard calculator or general rule of thumb 12 reps with 225 is = to 315. However there are slightly different muscles maxing out vs repping lighter weight.
How many plates is 225? ›Two plates on each side: 225 pounds. Three plates on each side: 315 pounds. Four plates on each side: 405 pounds.
How long does it take to bench 405 from 315? ›Lower the weight, delay the gratification and reap the benefits in the future. I benched 315 lbs for the first time when I was 18 at 171 lbs, 365 at 210, and 405 at 228. To go from 315 to 405 took me four years. I most certainly have grown a lot during that time period.
How much is a 1 plate bench? ›
Lifting “one plate” is typically gym shorthand for one 45-lb (20 kg) plate on each end of a typical 45 lb barbell. That totals 135 lbs.
What percent of the world can bench 245? ›That amounts to 0.1% of earth's population, or one in a thousand people. TL;DR - Using extremely rough guestimates and statistics, I estimated around 1 in 1000 people on earth can bench press 225 pounds.
How many pounds is 6 plates? ›4 Plates 225 lbs. 6 Plates 315 lbs.
How rare is a 500 pound bench press? ›500 is extremely rare. There might not be more than 2–3 NFL guys who bench that. Most recreational gym goers won't meet or see a dude bench that much in their lives. Anything over 350 is extremely elite.
What's considered strong? ›To optimize the health of your body, you should be able to squat and deadlift ~1.5x your bodyweight, bench press ~1.25x your bodyweight, and overhead press ~0.75x your bodyweight.
Is lifting 100kg impressive? ›Lifting 100 kg in deadlift is considered good, but it also depends on the individual's weight, age, and training experience.
How much is impressive to bench? ›The average Bench Press weight for a male lifter is 217 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Bench Press? Male beginners should aim to lift 103 lb (1RM) which is still impressive compared to the general population.
Is 100kg bench at 14 good? ›The average bench for male 14 year olds is 1.0 times bodyweight. The average bench strength of 14 year old females is 0.7 times bodyweight. Depending on the weight class, bench press will range from 54kg to 96kg for men and 36kg to 56kg for women.
What weight is impressive for bench press? ›| Age | Total weight |
|---|---|
| 20–29 | 100 percent of your body weight |
| 30–39 | 90 percent of your body weight |
| 40–49 | 80 percent of your body weight |
| 50–59 | 75 percent of your body weight |
As a safe bet, when factoring in the number of individuals that own a gym membership and dividing it by relative bodyweight, gender, training age and length of time that such individuals have held their gym membership; we can arrive at the estimate of approximately 2% of all gym goers being capable of performing a 225 ...
How much power is needed to lift 100kg? ›
P=mght=100×9.8×5050=980J/s.
Is benching 2 plates impressive? ›Double body weight bench press is a damn impressive feat of strength. That's not even the norm among the most experienced lifters. Outside of weightlifting circuits, it is really hard to find a drug free individual who is able to bench press twice his body weight.
How much can a gorilla bench press? ›Fully grown silverbacks are in actually stronger than 20 adult humans combined. A Silverback gorilla can lift 4,000 lb (1,810 kg) on a bench press, while a well-trained man can only lift up to 885 lb (401.5 kg. Research shows that a gorilla can lift up to 27 times their full body weight.
How much do strong guys bench? ›These are the numbers that aspiring powerlifters are bench pressing after a decade of hard work. So, how much can the average man bench press? Around 185 pounds for a single repetition. But if he keeps training the bench press seriously for ten years, it's realistic to be able to bench press 290–335 pounds.
How many people can bench 315? ›Within numerous estimates, approximately 0.6-1% of the entire United States population is capable of performing a 315 pound bench press repetition, of which is only 5% of all resistance-trained individuals within the Western hemisphere. At a global scale, approximately only 0.3-0.5% are able to do so.
How rare is a 405 bench press? ›| Odds of being able to perform the lift | Bench Press | Deadlift |
|---|---|---|
| 1:2-1:10 | 135 | 275 |
| 1:15-1:40 | 225 | 405 |
| 1:100 | 300 | 550 |
| 1:10,000 | 400 | 700 |
Bench Press: - For men, a guideline of 0.6-0.85x your bodyweight is recommended. For an 80kg man this comes out as between 45-70kg.
Is 2x bodyweight bench good? ›Double body weight bench press is a damn impressive feat of strength. That's not even the norm among the most experienced lifters. Outside of weightlifting circuits, it is really hard to find a drug free individual who is able to bench press twice his body weight.
Is 225 a heavy bench? ›Bench pressing 225 lbs, or approximately 102 kg, is a common benchmark for upper body strength, and achieving this weight can be a significant accomplishment for some individuals.
How rare is a 3 plate bench? ›We're talking like beyond one in a million. 1% of 1% of the poplation type rarity. A lot of people dont realize this, but even a 225+ bench is a little abnormal. A ton of people have to train for years to bench just 2 plates.