The Secret Reps, Sets, and Hacks to Smash 315 on Bench Press For The First Time

@GarageStrength Coach Dane Miller discusses how athletes can achieve a 315 pound bench press, and the road map leading up to work it takes to achieve the lift.

#garagestrength #speed #strength

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[geoffreyfaltot]

"I still remember my first time in 10th grade hit 315lb bench"

dude bro my guy you are him in 10th grade dawg

[woodrowbeckford]

Heavy dips were the key for me. It's a great way to go to failure without needing a spot.

[jimv]

Here is my program, select any working weight, say 225, and do 3 working sets, starting at 5 reps. When you can do 8 reps for three sets, increase the weight and go back to 5 reps. Repeat. It is a slow but safe progressive overload. You can even test the 1RM calculator every now and then. I did a 275 1RM fairly easy because I am currently doing 3x8 with 225. On this program, I can try 315 next April because it’s in a spreadsheet. Again, it is slow but I feel it is safe also. I’m 58, which is another reason for the snails pace. As far as time, I estimate 1 rep increase every two weeks. I.e 225 1x6, 2x5… 2 weeks, 2x6, 1x5…two weeks, 3x6 etc.

[davidcubillos]

I could listen to him for hours! The genius in this men about getting stronger is insanity! It works too. I'm 39 and I use a lot of his methods and I see the progress and gains!

[LeoMumford]

I'm pretty pleased with myself. No help from others, no drugs, benched 295lbs for 3 reps awhile back. I didn't think much of it at the time but I'm pretty pleased that actually it seems a good result considering I have never been on gear

[hevanderdacosta]

This is the best benching advice ive every gotten

[Johnnybgood]

I think these kids are like the top athletes around- D1 talent. Most men are not 200lbs + benching 315. That’s an ELITE class of humans.

[AlexOrtega-wr]

Never heard of homework training, I love it bro 💪 💪

[coversdovala]

Thank you very very very much!! I'm gonna do it, in no time!

[calleX]

Subscribed! Very specific and clear information here.

[brotherpeter]

It took me 3 years to go from 1 plate to three using strong lifts 5x5.

[hyugahyuga]

Found this book on Cryptic Lore called You Are Stronger Than You Think. It’s all about unlocking your potential, with some eye-opening insights on testosterone

[jamesnjjames]

why doesn't nightly push-ups interfere with recovery?

[BxKeke]

I hit my first 325 in tenth grade also on flat bench, a guy named Matt Casimir Spotted me in the weight room of Stroudsburg High School.. I wasn’t even in the top 20% of the school.. we had a couple of guys go to the NFL.. it’s all about benching more often.. like twice a week and working on forearms and shoulders

[MD-lboz]

Achieved 143kg/ 315lbs this January. My Training: 2x/ Week Bench. 5x5 every 2:30min with a running timer. starting at 90kg and increasing weight +2, 5kg every training session until I could not get to 5reps in the 5th set (102, 5kg in first cycle). then back to 90kg and up again... after my third or fourth cycle (with 107, 5kg 5x5) I was able to bench 315lbs which was a +10-12kg PR.

[prescottosegie]

I appreciate the info sir. I look forward to getting my bench press stronger 💪🏾😎

[cutthacheque]

The best video for bench progression this year!!!!

[TherealTFfromKingston]

I’ve been using pretty much the same routine for years (with a few tweaks in it here and there), and I’ve gotten pretty good results.
Warm-up, flat bench
5x5 flat bench
2-3 sets of heavy to light heavy incline dumbbell press
ISO-lateral incline/decline
Triceps pull down or pull ups (from ground up)
And if I got time, tricep skull crushers from an incline bench
Then, shoulders (either cable or dumbbells)
That general routine has gotten me from 185lbs flat bench max back in October of last year, to now currently 275lbs flat bench max in June this year.

[PrimeMoverFitness]

To bench three plates most will likely need to going a little strenth in their supporting movers…

Lats
Triceps
Front Delts
Core

And work on all the afore mentioned muscles working in unison.

[ccmyway]

Great video. I want to hit 315 on bench, just to do it. I just turned 64, have type 2 diabetes, high blood pressure, possibly some heart issues, weigh 195 at 5'11. Walk daily about 1/2 hour. Can't do 1 push up or 1 dip - with proper technique. Haven't been training at all. Was a jock when I was young, but never very strong. Going to start my journey doing pushups, dips, upper body with kettlebell. Going to start very slow, give myself a day of recovery.