How many have benched 405?

[MP]

Thinking of setting 405 as a goal.

Curious how many on here have hit it, especially if you're not genetically gifted or use roids.

I know it's certainly possible, but wonder for those who don't have the genetics who have gotten to that level.

I've never trained as a powerlifter. Most I've benched is around 330, while training like a bodybuilder.

Coming off a lay-off after the birth of my daughter and need some kind of new goal. I figure I need two years to do it.

[dontknowit]

Like in 4 plates each?

Actually it's doable without any kind of roids or "genetically gifted".

The main problem those who don't gain much is "simply" food. You have to eat big to get big. I benched 405 a couple of times, almost dying, but I can say in the future that I have done it once.
Usually I bench flat about 352 (160 kg) but it ain't my favourite excersise.

Just make sure to take your time. In within a year I can claim that I have trained a decade. And still going strong

[Overload]

if you "used to" bench 330 i think it will take you a long time to get there after a serious layoff...2 years seems a bit soon if you are doing it clean.

405 is very impressive for a natural depending on bodyweight...i benched 370 natural at 230 pounds with powerlifting style.

if you started training like a powerlifter you will get there alot quicker, have a good powerlifter show you how to bench properly. a proper technique will make your bench numbers jump and yes i can bench it for reps now.

[brianX]

The most I've done is 380, but I was using pretty sloppy form. I've started using a much narrower grip and am making a point of pausing the weight at my chest. I could still see myself getting 405 within 6 months. My dad benched 400 drug free at around 210 lb. It took him 10 years of hard training to get to that level. He can still do around 320 lb at age 60.

[sarcasm]

The most I've done is 380, but I was using pretty sloppy form. I've started using a much narrower grip and am making a point of pausing the weight at my chest. I could still see myself getting 405 within 6 months to a year. My dad benched 400 drug free at around 210 lb. It took him 10 years of hard training to get to that level. He can still do around 320 lb at age 60.

of course he can.

[MP]

Good points about the eating, technique and realistic time frame. I'll do my best.

I'll follow-up with a video if I get the lift.

[dan18]

The most I've done is 380, but I was using pretty sloppy form. I've started using a much narrower grip and am making a point of pausing the weight at my chest. I could still see myself getting 405 within 6 months. My dad benched 400 drug free at around 210 lb. It took him 10 years of hard training to get to that level. He can still do around 320 lb at age 60.

hahahahahhhaa that weight would crush you do you super set with your 250 upright rows..

[WOOO]

i rep 405... usually about 5-6 reps... lifetime natural... but i weight 285... it's not that impressive

[MP]

Hey, I'm impressed.

I forgot to give me weight. It has flucated over the years of training. I'd say I was at around 220 when I did 330. I'm probably around 205 now, as I begin my quest for 405.

[WOOO]

Hey, I'm impressed.

I forgot to give me weight. It has flucated over the years of training. I'd say I was at around 220 when I did 330. I'm probably around 205 now, as I begin my quest for 405.

it can be done... i should add that i press in a bodybuilding fashion with a mid-width grip, back flat on the bench, bringing the bar to mid-chest....  if you choose to go with a powerlifter's form you will gain much much faster

[DNewbie]

I would say there is only 1 or 2 guys at my gym that can hit 405. I hope someday to do it though....Took me about 2.5 years to hit 315...Maybe another 3 years, I will hit 405....

[Jr. Yates]

I'd love to hit up 405 for bench...I think i'll be able to narrow press it before i can bench it though. same went for when i was near 315...by close grip press is better for some reason.

[benchthis]

i hit it after doing hamstrings to 

[headhuntersix]

I hit 405 several years ago at 230lbs. I'm trying again at 220. I trained just for the 405 and it took awhil..i'm trying a more rounded approach but its hard unless ur a freak. I don't want to have to gain more weight to do it. I'm at 335 right now so we'll see. Its a great goal. I'd like to get to 1400 - 1500 lbs on all 3 lifts. i think thats attainable natural.

[benchmstr]

i hit 475 at 18 years old natural but i was wearing a single ply shirt and i did go to college on a powerlifting and shooting scholarships.

[MP]

Nice Pats avatar headhunter.

What are some of the top assistance lifts you guys would focus on for hitting 405?
- Lying triceps extensions
- Using dumbbells more often than the straight bar for benching
- Standing shoulder presses

Besides those, I actually plan to do more incline benching than flat.

[texasRUSH]

i've hit the low 400's for singles but it's been sloppy and I'm not very happy with it. For those that have made it and those that rep it...post


what are what you consider the main focus points to benching that kind of weight?  boards, etc.?

[Overload]

i've hit the low 400's for singles but it's been sloppy and I'm not very happy with it. For those that have made it and those that rep it...post


what are what you consider the main focus points to benching that kind of weight?  boards, etc.?

boards!

lockout strength is important...if you want a big bench you must bench alot and have strong triceps.

if you want a big jump in bench do benching twice a week...one day is speed benching, other day is heavy triples and doubles. always explosive and no help from spotters.

i use a very wide grip, my pointer finger is on the ring so i can tuck my elbows...shoulder blades pulled back, good arch, feet wide and try to tear the bar in half on the way up...

[texasRUSH]

that's good shit right there! that will help alot of people!

[BEAST 8692]

i've done it for reps, but i wish i didn't, at least not in the flat back, no idea where my shoulders were, way i did it.

no real reason either, was never a powerlifter. apart from thinking that it was some sort of pre-requisite to join the big boys club or something. in short - ego.

i'm sure the experienced lifters can finish the story here, but yeah, i banged my shoulder stabilizers up real good. of course it didn't help that i was boxing at the time, even doing that wrong - belting the heavy bag as hard as i could with poor technique.  

basically did everything i could to destroy the shoulder joints. my young body got away with it...for a while.

anyway, i have since learnt to respect this movement. actually, i don't even do it now. i do parallel dips with weights and that does the job

anyway, just wanted to share mainly because i think it's such a stupid movement to just do.

if you are going to do them learn how to do them powerlifting style - lock the shoulders in, arch the back, bring bar down to sternum in absolutely PERFECT form. pleeeeeeeeeeeeeeease don't let the shoulders rotate too much during the lift. go see dave tate or louie simmons from westside. they'll set u straight. if you don't want to compete just do partials.

if i save just 1 shoulder out there in iron land by writing this, just one and i'll die happy.

[Colby]

I've done it a few different times.  Years ago I used to train more like a powerlifter and was stronger then at 215 as apposed to now at 245.  Now I train totally different and have a better feel for the weight.  Honestly I could care less if I ever press that heavy again.  I have pretty much gotten away from the bench press after tearing my rotator.  Hopefully you can accomplish your goal.  Good luck!!

[MP]

I hear you Colby. I've proven to myself I can get bulky (235 lbs.) and extremely cut (174 lbs.). Now I'd just like to see if I can accomplish this goal. After that, I think I'll settle back into the true bodybuilding training you describe with "feeling the weight."

[onlyme]

me

[Ahmster]

I did it my first time at 17, weighing 240lbs at 6'2" and natural. I set the high school record, but not by much since Long Island where I grew up is filled with meatheads who lift constantly. I followed some intense routines to get that lift going from 315lbs at the football strength test the beginning of my junior year to 405lbs the beginning of my senior year. At 17 men's bodies are exploding with testosterone, but most don't take advantage of it. 

[dodger]

me too,405 big deal