As you get stronger on the bench press, you’ll reach many milestones. 200 pounds is an achievable goal for just about anybody. After that, every 25 pounds is another big milestone. However, the bench press weight that really separates the men from the boys is 300 pounds. It is attainable for most of us, but it will take some intense strength training to get there. If you want to know how to bench press 300 pounds, there are some things you should do.
A big part of succeeding in your quest of how to bench 300 pounds is to make small gains regularly. When you train heavy, you need to always try to add a little weight or do an extra rep. You won’t get a strength increase during every single bench workout, but it will happen often enough if you train and rest properly. These small gains will add up over time to big ones.
When you want to know how to bench press 300 pounds, you also need to strengthen the muscles that assist the pecs while performing the exercise. If your front deltoids and triceps muscles are strong, you’ll be able to push more weight while benching. It’s a good idea to train the chest, shoulders, and triceps together as part of a “push-pull” strength training routine.
There are some great techniques you can use if you want to bench press 300 pounds. One of these techniques is to strengthen your weakest point on a bench press rep. To do this you can set up a bench in a squat rack to do just that part of a repetition. Whether you have the most trouble getting the bar off of your chest or at the lockout, you can use this technique.
Another technique to try if you want to learn how to bench press 300 pounds is to use a heavier weight for some partial reps or do negative only reps if possible. A reason that it seems so hard to reach 300 pounds on the bench for some of us is all in our heads. You may have gotten up to 290 or 295, but your mind could be forcing you to not hit 300 because it just seems like so much, even though it’s not much more than what you can do. Doing partials or negative reps (with a spotter on each side of the bar) allows you to use heavier weights than 300 and can help you wrap your mind around actually doing a full rep with that much weight. Also, the weight will seem lighter after getting a feel for heavier weights.
One thing you have to keep in mind when you want to know how to bench press 300 is proper exercise form. You’ve likely seen guys at the gym bench press a lot of weight while using sloppy form. This can lead to injury and should be avoided. Keep using proper bench press form as you get stronger so you hit a 300 pound bench the right way.
If you do all of these things you will finally know how to bench press 300 lbs. Once you reach this goal, you can go ahead and set a new one.