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Sunday, October 25th, 2009

How to Bench Press 300 lbs.

October 24, 2009 by Kris Jones  
Filed under Fitness, Weight Lifting

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 your results improving in black and white.  Remember that you’re building towards 300 and reaching that goal won’t happen after 1 or 2 workouts.

Next, vary your workouts to include both heavy and medium weight with many different exercises that stress the pectorals at different levels, stages, and degrees.  No matter what weight you use, keep pushing yourself to failure.  By the end of your sets, you should be struggling to finish, if at all.  Besides chest, you should also be hitting your triceps in a similar fashion as they are a big factor in how much you bench. As always, make sure you’re indulging in plenty of protein and rest so your muscles can grow and become stronger.

Another vital key in your progression to 300 lbs is to space out your workout days.  A common mistake of many beginners is overtraining.  While this sort of dedication is good to see, it is misplaced.  With the intensity your bench workouts will require of you, you should be limiting yourself to twice a week.

No matter how far below 300 you are, you’re really not that far away if you train hard and the right way.

For motivation, check out these impressive incline lifts:

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