How to Bench 500lbs
How to Bench 500lbs!
In 2019 529 powerlifting competitors benched 500lbs that’s less than 1% of the more than 30,000+ lifters that competed. Of the 529 competitors that benched 500lbs only 17 of them of them weighed in at under 200lbs. Mass moves mass and when we’re talking bench press 500lbs raw is a weight that you’ll most likely need to gain size to press
You’re only as strong as your weakest point. If you’re bench press is approaching the high 400’s but your overhead press is in the mid 100’s getting that up will do wonders for your bench press. Often times lifters are capable of hitting 500 but need to bring up that one weak link to push forward
If you want to bench a certain number it’s a good idea to have that weight in your hands more often. Overload work with boards and lockouts can help you have that weight in your hands more often and allow you to get used to a certain weight without failing a full press
With the added training volumes and intensity you’re going to need to focus on recovery and growth to push your press further. Massage, physical therapy, nutrition and sleep are all things you can focus on that will help get you ready for each bench session
If you want to get good at something you must keep on practicing. Increasing training frequency is a great tool to improve a lift. When you’re chasing the 500lb mark it is very unlikely you’ll get there only benching once a week so added training days are a must
This is one that is directly related to how heavy you are. For lighter lifters your technique must be perfect the bar has to stay in the correct path and your bench setup has to be maximized in order to make up for the disadvantage of being lighter. Heavier lifters here have the advantage as they can overcome some technical flaws with just being heavier
Having the right person as a coach can drastically shorten how long it takes you to achieve an elite bench press. Having proper structure to your training and having someone go over your technique and training can be invaluable and save you from having to experiment endlessly trying to hit the 500lb milestone
We are always looking to add highly motivated athletes to our team! If you want to make some substantial progress in strength and technique, use the link below to apply to our coaching program today!