Tag Archives: Bench Press

Double Bodyweight Bench Press

If the bench press a regular exercise for you then it is important to know what is considered a strong bench press. I used to think that being able to do a 500 lbs raw or unequipped bench press was a realistic goal for anyone if they were willing to work hard enough.

Although this may be true, the challenge of a double bodyweight bench press is like climbing Mount Everest – seldom have succeeded in this endeavour. Some attempting to climb Everest have died. Some attempting to bench press 500 lbs have torn a pec and never recovered.

In fact, there are only a few people that can bench press over 500 lbs.  It is usually powerlifters that are over 300 lbs bodyweight – which makes it less than double bodyweight. If you don’t believe me, you can do the math based on the IPF World Men’s Classic Powerlifting results. These are the world’s best powerlifters and only less than half of them can bench press double bodyweight.

This means that in order to bench press over 500 lbs, chances are you are an elite world class powerlifter weighing over 250 lbs minimum. It takes a lot of strength, but also a lot of size to move this kind of weight. People tend to take this for granted.

So the next time you hear someone tell you they can bench twice their bodyweight don’t believe them unless you know they are actually a world class powerlifter. Knowing that less than half of the world’s best powerlifters can bench press double their bodyweight unequipped makes evident how great of an achievement it is – it is like climbing Mount Everest.

Saturday – Push

  • Bench Press
    • 225 lbs x 1 rep
    • 240 lbs x 1 rep
    • 135 lbs x 12 reps
  • Incline Press (50°)
    • 120 lbs, 3 sets x 7 reps
  • Weighted Dips (bodyweight = 164 lbs)
    • 55 lbs, 2 sets x 12 reps
  • Snatch Grip Shoulder Press (behind the neck)
    • 85 lbs, 3 sets x 7 reps
  • Incline Dumbbell Flyes (35°)
    • 40 lbs x 12 reps
  • Overhead Dumbbell Tricep Extention
    • 20 lbs, 2 sets x 12 reps

Wednesday – Push

  • Power Jerk
    • 145 lbs x 3 reps
    • 175 lbs x Failed*
  • Bench Press
    • 215 lbs x 1 rep (paused)
    • 225 lbs x 1 rep
    • 235 lbs x 1 rep
    • 205 lbs, 2 sets x 3 reps
    • 135 lbs, 3 sets x 8-12 reps
  • Snatch Grip Shoulder Press
    • 75 lbs x 7 reps
    • 95 lbs x 6 reps
  • Incline Dumbbell Flyes (35°)
    • 30 lbs x 12 reps
    • 35 lbs x 12 reps
    • 40 lbs x 12 reps

Comments:

* I am not 100% sure why I failed today. As I performed each consecutive set I noticed that I had a considerable amount of muscle soreness in the rear delt and lat area. I also felt a little tired and recently dropped down in bodyweight to 163 lbs so my energy levels were low.

Friday – Push

  • Split Jerk
    • 155 lbs x 1 rep
    • 175 lbs x 1 rep
    • 205 lbs x Failed
    • 145 lbs, 4 sets x 5 reps*
  • Front Squat (w/o belt)
    • 160 lbs, 3 sets x 5 reps
  • Bench Press
    • 205 lbs, 3 sets x 3 reps
  • Overhead Squat
    • 85 lbs, 3 sets x 7 reps
  • Power Jerk
    • 155 lbs x 1 rep
    • 165 lbs x 1 rep
  • Drop Jerk
    • 50 lbs, 5 sets x 5 reps

Comments:

* Try using a wider grip neck time. The grip you are using is meant for a shoulder press. You are trying to drop under the weight rather then use the arms to drip the weight up.

Friday – Push

  • Wide Grip Bench Press
    • 235 lbs x 1 rep
    • 205 lbs x 3 reps
  • Front Squat
    • 230 lbs, 2 sets x 1 rep*
    • 185 lbs x 4 reps
  • Push Press
    • 165 lbs, 2 sets x 1 rep
    • 145 lbs, 3 sets x 3 reps
  • Back Squat (w/o belt)
    • 255 lbs x 2 reps
    • 275 lbs x 2 reps
  • Shoulder Press
    • 135 lbs x 1 rep
  • Weighted Dips (bodyweight = 171 lbs)
    • 25 lbs, 2 sets x 12 reps
  • Overhead Squat
    • 95 lbs, 3 sets x 3 reps

Comments:

* I don’t think I reached full depth on either set of front squats using 230 lbs.