Bench pressing 300 lbs is a landmark in weightlifting. Many men aspire to reach it but only a small percentage do. If your goal is to bench press 300, this weight lifting blog will provide the info you need.
The first step is establishing your current 1 rep max, whether that is 135 lbs or 200 lbs.  From this, you’ll know just how far you need to go to get to 300 lbs.  With this information in mind, attempt to set a new max bench press every other chest workout and chart your progress so that you can see …read more

Ready to build your pecs along with your bench press?  Try these 10 great chest exercises for big results.
1. Bench Press – it’s hard to go above and beyond without a great foundation.  Lay your groundwork with regular bench press.
2. Push ups – The top alternative to the bench press.
3. Incline Dumbell Bench Press – Awesome for your upper chest and making sure your strength is dividing equally.
4. Decline Bench Press – Many ignore declines, but they work your lower chest which usually needs more work.
5. Rubber Ball Dumbell Press – Add balance into the equation to add another dimension.
6. …read more

There are workouts you can add to increase your chest strength and therefore bench press, but chances are there a few things you can do right now to increase your bench right now.
ips for increasing your max bench press:

Tighten up your body.  You’re going to be more effective lifting with a firm grip and tensed muscles than you will be relaxed.
Drive your heels into the floor.
Think of the lift as pushing the weight away from your body rather than having to press it.
Breath in when lowering the weight and out when going up.
Try aligning your elbows under your wrists to …read more

Last chest day, I changed things more than usual and went heavy on incline bench. The result was huge gains transferred to my workout today for my flat bench.
First set: 8 reps 245 lbs
Second set: 4 reps 245 lbs + 2 reps 245 lbs assisted (no rest)
Third set: 8 reps 225 lbs
Last workout, I hit 225 lbs for 8-8-6 on flat.
If you want to increase your bench press, I recommend an extensive incline bench program including incline bench with barbell and dumbells as well as incline flies.  Incline bench is much more challenging than regular bench and works your …read more