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315 is a number most average gym goers might never achieve, and a number most Powerlifters will likely achieve in time with some hard honest work. It's many lifters biggest bench milestone markerTo achieve 315, a template program will work, BUT modifications need to be made. You might not need an entirely individualized program but you do need to make unique changes for you in particular to reach this goal fasterAs the case with 225, accessory work alone won't get the job done. GPP work is awesome but you need to bench press specifically. Variations of the movement need to...

If you apply the techniques I teach you, you know that benching at a commercial gym can be a nightmare. Luckily I have some tips for you guysMost of you know about yoga mats and bands. Both are viable options for bench traction. The problem at a commercial gym is the pads offer no traction. This is a big issue when trying to get into a good position and use leg drive. Using these cheap options will give you the traction needed on your back and keep you pressing safelyFOOTWEAR. Just wear anything that will give you maximal traction. Having...

Are you typically benching alone without the help of a spotter? This situation is not ideal but I'm going to show you how to make the best of it!Safety first! Raise the safety arms on your bench or rack if you have one. Not worth risking it. If your in a commercial gym, make sure someone is around if you're going very heavyUse the cueing sequence Bridge, Spread, Drag, Settle. I wish that spelt something cool but it's only BSDS. In order to compensate for not having a hand off, you'll want to bridge up from the floor to put...

225 lbs is a level most average males can achieve in their lifetime. It's a lofty goal but does not require the same amount of attention to detail or road that benching 405 does. Find a template program. At this stage you don't need fancy detailed individual programming. All you need is smart training program that you wont hurt yourself with.Accessories are king. General Physical Preparedness. You just need to get stronger at this stage and pretty much anything you do is going to transfer well to having a bigger bench. You really can't screw it up right now.You can...