How To Bench Press 500 Pounds

I ve seen 400 lb lifters and i wonder how long before we see a 500 lb power lifter. Derek suffered a fractal pec tear about a year ago benching 500 lbs so this has been a huge mental block. Below is a suggested cycle routine to bench press over 400 pounds in 12 months without the use of drugs.

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You will never ever find a non lifter who is capable of a 500 bench.

How to bench press 500 pounds. Although my bench press has increased 85 pounds it s still a far cry from where it should be. At westside we have 34 guys benching over 500 pounds and eight benching over 600. In fact six of those eight guys press over 650 my bench pretty much sucks when compared to the others in the gym. A prerequisite to using this routine is a bench press of at least 285 pounds for 3 repetitions or over 300 pounds for a single rm.

My brother as hulking a teenager as i ve ever seen could barely bench more than 365 pounds this way. We do approximately 20 reps out of 200 above our training weight. The problem is how do you achieve it. In this article we are going to go over how to approach training the bench press as an advanced to elite lifter.

In 2011 this pressing template took my strict press from 195 pounds to 290 pounds my bench press from 350 pounds for five reps to 398 pounds for five reps and my top end on the bench has gone from 398 pounds to 445 pounds in eight months. That 805 bench press has to put you among the top in the country no. If your bar speed or reversal strength slows you have a problem. The guy that holds the squat record of 1202 lbs weighs in at 550.

It s an extremely rare thing. It amounted to mere words a lot of empty gym talk. 2018 update everyone strives for a goal one of which may be a 500 bench. This is from training derek did february 20th 2009.

I have never seen a 500 lbs bench press in a commercial gym. For me it was a mystery until i discovered a method of training known as the conjugate method. So that many people benching 500 pounds simply wasn t possible. How to bench press 500 easy.

For heavier lifters 475 500 pounds is when i would start to consider you an elite lifter in the bench press. We may add only 30 50 pounds to the bar mainly to check that bar speed remains high. After all this would still be a very submaximal weight if you bench press 500 and train with 275 or 55. I would classify someone as advanced or elite if they are approaching 1 8 2 times bodyweight in the bench press.

This is done along with the dynamic method with submaximal weights on a second day 72 hours later. You ll likely never see a 500 lbs bench presser in a commercial gym. The number of living humans who are under 200 lbs and can do it is almost certainly less than 20. My competition bench pb has gone from 365 to 420 in the same time frame with absolutely no specific work.

Three hundred thirty or 340 pounds paused on the chest was an awful lot as anyone who had ever completed a heavy press knew.