How common are the various bench goals?

How common are the various bench press goals amongst the gym going and general population? 135, 225, 315, 405?

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  1. 1 month ago
    Anonymous

    90% of gym goers will be doing 135
    Less than 10% will do 225
    Less than 1% will do 315
    0.01% will do 405.

    • 1 month ago
      Anonymous

      90% for 135? Honestly that seems like quite a lot. Most women don't ever hit 135, and a good chunk of sub 140-150ish dudes rarely progress to even 135.

      • 1 month ago
        Anonymous

        Any average guy can do 135 untrained unless you are a literal neet

        • 1 month ago
          Anonymous

          you have body dysmorphia or stubby arms anon

    • 1 month ago
      Anonymous

      Are we talking 1RM or for reps

      • 1 month ago
        Anonymous

        1rm obv

      • 1 month ago
        Anonymous

        I've never attempted a 1RM on bench because I don't have a spotter. Where does 170 x 5 put me in the broader societal hierarchy.

        • 1 month ago
          Anonymous

          pls be in kg

          • 1 month ago
            Anonymous

            naturally

        • 1 month ago
          Anonymous

          hard to say when. Rpe? if rpe 10 probably roughly 205.

          • 1 month ago
            Anonymous

            I only got mine up just ditching 1rms way too hard on your joints and you cant lift as much.

            You can actually so some like doubles and triples then come back for volume. I never gaimed any strength at all pr chasing.

            • 1 month ago
              Anonymous

              someone young and spry can chase 1rm all they want, but once you start hitting soft walls, yeah for sure you can’t just sit around yearning for a new 1rm. Gotta put in the work to effectively and safely progress 100%, I hear you.

              • 1 month ago
                Anonymous

                Nobody wants their 1rm to be down by 15% for several weeks doing a powerlifting routine base.

              • 1 month ago
                Anonymous

                idk what to tell u champ, being old and worrisome of your joints and decreased recovery efficiency isn’t fun. Luckily I can 1rm literally every 4 days and have a 60% chance of going up 5-10lbs. 405 closer every day. just sleep more.

              • 1 month ago
                Anonymous

                >adding 30lb a month to your bench
                Where do you homosexuals get this shit from lmao

              • 1 month ago
                Anonymous

                wonders what not working out like a moron, being strong, AND being youthful can do huh? weak moron.

              • 1 month ago
                Anonymous

                You bench 155lbs and you’re dyel lmao. It all makes sense now. I bet you’re Indian.

              • 1 month ago
                Anonymous

                Oh brother cope harder. Your sub 300 bench bores me. A Child showing me its shitty drawing.

              • 1 month ago
                Anonymous

                Indian lies. You smelly poo poo man.. stinky preet doodoo friend.
                >mfw 290 bench for a single which is 160lbs more than pardeep

              • 1 month ago
                Anonymous

                290. Is that lbs or kg? lbs…? Boring weak loser. after my routine pr attempt I rep that mid for a little bag work. amusement maxxing type deal. the same you do with 185, if you can even put up 185, who knows with you morons.

              • 1 month ago
                Anonymous

                Post body, poopoo man

              • 1 month ago
                Anonymous

                damn your dog has clean teeth

              • 1 month ago
                Anonymous

                not indian, but there was a month when i started taking lifting seriously that i put 40 lbs on my bench. 165->205 in 4 weeks. I had just started college and mom was a vegetarian so i didn't really get any level of proper nutrition before i got out of the house. my strength exploded when i started eating properly, i think i just got beginner gains late. its still possible tho

              • 1 month ago
                Anonymous

                Right, but when you’re up over 300lbs benching there is a zero (0%) percent chance you are adding 30lbs a month to your bench. You’d be lucky if you added 30lbs in a year.

        • 1 month ago
          Anonymous

          learn to ditch weight lmao you really dont need a spotter before like 200-225 at least. ditching weight in the major lifts should be the first thing you learn at the gym

    • 1 month ago
      Anonymous

      225 makes you one of the biggest normies at the gym. Usually only see roided boomer freaks going heavier.

      >90% of gym goers will be doing 135
      More like 40%

      • 1 month ago
        Anonymous

        That’s because people don’t do their 1rm, they do sets of 8-12. 225 for 1rm is very common, you see dyel looking people doing sets of 275 sometimes even.

    • 1 month ago
      Anonymous

      Absolutely off
      Bench and ohp are about the same since people bench more often. While the ohp is only equivalent to about a 210 lbs bench, it's not that far off - you are considering your own little push press an ohp you dyel
      315 squat and 4pl8 dl are seen less often since people skip legs

    • 1 month ago
      Anonymous

      >10% doing 225
      more like 2%

  2. 1 month ago
    Anonymous

    the general population doesnt bench press so I'm nit sure what you're on about.
    Most gym goers dont bench press either. They just frick around with 30lbs dumbbells and wonder why they're small

    • 1 month ago
      Anonymous

      a vast majority of gym goers bench press, its like the first exercise new comers pick up other than a basic squat. they just dont progress to anything notable/dont stick with the gym

  3. 1 month ago
    Anonymous

    Amongst those who bench, I think about 10% will ever hit 2pl8. However, I also think that only 10% of those that hit 2pl8 will ever advance beyond that.

    • 1 month ago
      Anonymous

      So only 1% makes it to 230?

    • 1 month ago
      Anonymous

      I've genuinely started to wonder how much of the population can even genetically go past 225 a significant amount. I've been plateaued on 225 for like a year now and I'm pretty discouraged. Well, not completely stonewalled, I've gotten to 235 but that took literally like a year and a half so my progress is just slow as frick. Even though a lot of my friends are genuinely impressed, they're mostly non-lifters and it feels bad any time I hear gifted people blazing past that or see the big guys at the gym.

      I'm really trying not to blackpill myself here. I've tried gigabulking a few months, I've tried mixing up my program in all kinds of ways (and no I don't program hop). I genuinely don't know what I'm doing wrong.

      • 1 month ago
        Anonymous

        Try working in a slingshot or chains, board bench, spoto press, narrow grip, swiss bar, and do chest and tricep accessories. I can't bench more than you, but this is what I see coaches at my gym program to get people past plateus.

      • 1 month ago
        Anonymous

        you gotta lock the form down and bench more. switch your split to maximizing recovery for chest day.

        • 1 month ago
          Anonymous

          The easiest way to get really strong + big really fast is to do Squat and Bench for volume and on another day Deadlifts (3-5 rep range), Pullovers (just volume spam) for some added gains, though you could do seated shoulder presses for some shoulder gains and that's about it what you need as a regular joe.

      • 1 month ago
        Anonymous

        also, like that other guy said but more emphasized: max out your tricep machines comfortably and boom easy 275. real hard work starts there

      • 1 month ago
        Anonymous

        You need to strengthen your upper back. Power shrugs and BB rows. Change the movement to weighted dips or DB’s while you really focus on your upper back.

        You need to approach this problem from a different angle and I don’t think “more bench” is the answer.

        • 1 month ago
          Anonymous

          More bench done correctly is literally always the answer when the question is "how do i bench more?"

          • 1 month ago
            Anonymous

            Brainlet take. Having a stronger base off of which to push from allows you to lift more weight.

            • 1 month ago
              Anonymous

              everything is beneficial, but no amount of stronger base is gonna make up for a lack of pressing strength. Bandaid isn’t a real remedy for the wound of not pressing >225 .

              • 1 month ago
                Anonymous

                It’s almost like you need both things. He’s saying he’s been focusing on pressing and he’s getting nowhere, dyel??

              • 1 month ago
                Anonymous

                I bench 365 going for 375 tmr. lift more than you = know more than you. Stop being little. Improve form, get bigger triceps = better bench. Simple.

              • 1 month ago
                Anonymous

                I would say go for 370 instead of 375, you're getting to the point where its a struggle just to add 5 pounds to your bench press, let alone 10.

              • 1 month ago
                Anonymous

                Read the thread, I exposed him as a DYEL Indian larper poopoo man

              • 1 month ago
                Anonymous

                His programming sucks and he probably doesn't eat it rest enough.

                The way to get from a 225 bench to a 315 bench is not "power shrugs and BB rows". It's following a decent bench program.

                If he's only gone from a 225 bench to 235 in 18 months, there is a 0% chance that his solution is more shrugs and rows.

              • 1 month ago
                Anonymous

                It’s more like a 100% chance that his upper back is too weak for him to progress. You have a very advanced moronation, please stop posting
                >durrr bench more
                If you don’t strengthen your back proportionally the numbers never go up because it’s physically impossible to lift a weight your back isn’t strong enough to support and it’s why the bench is one of the ultimate DYEL filters. Seriously dude just stop posting

              • 1 month ago
                Anonymous

                You’re a moron, working out his back when he clearly works out like shit isn’t gonna magically shoot his bench press up, his awful recovery is just gonna make it worse. Use that little head of yours.

              • 1 month ago
                Anonymous

                We actually know nothing about how he works out. We know nothing about his diet, we know nothing about what he does aside from the facts that he stalled out and has kept benching but hasn’t progressed.

                There’s a good chance his chest is actually stronger than his back and that his bench will, in fact, shoot up if his back gets stronger. God damn you are a dumbass

              • 1 month ago
                Anonymous

                Might be meme bracing. I foumd out holdimg it closer to my nipples even above requires a whole different bench posture but pullimg all the way down and back just puts your fromt delt into full flexion and the fricked up tendons co,e from full rom there not a lack of strength.

              • 1 month ago
                Anonymous

                You’re so clearly a moron it’s mind blowing, if you can’t see how he trains and recovers by what he tells you, then it’s clear you can’t read, moron. I’d hate to be in a moron comp with you. Year+ to go up 10lbs = doesn’t know how to work out, doesn’t know how to recover properly. Where’s the disconnect, moron?

              • 1 month ago
                Anonymous

                Wait, so is he under or over training? Both under training AND over training at the same time?

                Were clearly not even playing the same game; I’m shocked you’re able to breathe and walk at the same time.

              • 1 month ago
                Anonymous

                You can’t read how are you even here typing rn? Do you understand what you’re saying? Monkey whamming on a keyboard. I’m no saint, I have no patience for morons, just kys. You can dream about a >300 bench in hell.

              • 1 month ago
                Anonymous

                >ESL dyel detected
                Oh brother. Hahahahahah.. stinky stinky doodoo man 🙂

              • 1 month ago
                Anonymous

                What do you even mean, you should be hitting rows after bench anyways so you can do db or close grip or whatever maybe even both frick "back day" ill do that same day as bench or ohp so i have a reat day and recover faster.

              • 1 month ago
                Anonymous

                I mean figure out a way to make your upper back stronger, however the frick you want, and enjoy your bench press gains. It’s that simple.

      • 1 month ago
        Anonymous

        I found dialling in my form a bit and switching to a conjugate approach helped me get from being stuck at lmao2plate for years to 255lbs in about 6 months. Basically incorporating variations to target weak points, having a max day and a volume day (found that more effective than speed work), and doing a shitload of tricep isolations.

        • 1 month ago
          Anonymous

          >doing conjugate for dyel weight
          you know you can do any beginner linear program to go beyond LMAO2pl8 right

      • 1 month ago
        Anonymous

        play around with your grip a bit. my official bench max is 245, but i grip it super wide, and when i go for a closer grip (hands about 2.5-3ft apart on the bar) i can crank set after set of 2pl8s no problem.

  4. 1 month ago
    Anonymous

    whats up with this thick plate sandwiched between thinner plates?

  5. 1 month ago
    Anonymous

    Since we are on bench discussion, are weighted dips better than flat bb bench press?

    • 1 month ago
      Anonymous

      Yes, bench press is just 1. More convenient and accessible than getting a dip belt, and 2. cooler

  6. 1 month ago
    Anonymous

    Checking open powerlifting for some ratios,
    140kg -139000
    180kg - 36000
    220kg - 5000

    If we assume 1% hit 140kg, then like 0.25% hit 180 and 0.03% hit 220kg.

    • 1 month ago
      Anonymous

      i must become .25% of open powerlifters.

    • 1 month ago
      Anonymous

      its 40% of men on open powerlifting. 139k/347k. that counts everyone from 10 year old boys to 80 year old men. its pretty safe to say AT LEAST 40% of men can make it to a 140kg bench.

      • 1 month ago
        Anonymous

        If you think 40% of dudes can tryhard and hit 300+ ur out of ur mind. Gotta account for hardcap limits.

      • 1 month ago
        Anonymous

        I am going to guess that those numbers are from a subset of a subset of men of population. People who bench press- already a subset. People who go to powerlifting meets- an even smaller subset of that. It's not really a representative sample of men either, it's self-selected to be people interested in powerlifting.

        Which is to say the "real" numbers are probably lower.

      • 1 month ago
        Anonymous

        >AT LEAST 40% of men can make it to a 140kg bench.
        How many can do it without bulking to a bw of 100kg?

  7. 1 month ago
    Anonymous

    Took me 3 years to get a 100kg bench and once i started training in a bodybuilding fashion and actually bulking i went from that as a 1rm to 130kg bench at 80 kg in a month
    Bench press is one of those things that you have to capitalize on whilst its going up. Heavy as frick bench is the one thing thatll go when you cut, too.
    You have a short period of time where everything is working well (shoulders, form, chest..idk) and itll shoot up granted you keep eating

    • 1 month ago
      Anonymous

      Cutting tip just eat a shit load as lomg as its before lifting and dont be afraid to do some legs or something before youre back at 100% just to eat 1500+ while losing weight.

      Thr trick is eating carbs 2hrs before then a giant meal 15 min before. I was maintaing st like 4000 calories with beer and liquor. You hit a hard metabolism wall when you cut so much youre noticeably weaker. The lomger youre hungry the lower it gets znd youll have to work so much more on your bulk.

  8. 1 month ago
    Anonymous

    Aside from ohp, bench is the hardest shit to progress. Every 5-10 kg is a struggle. People tend to plateau for years, get discouraged. Sometimes, even gear doesnt help. Compare that to diddylift were a zoom can crunch his way to 4 plates in less than a year, and you have a hellish lift and rightfull merit of stenght and techniques.
    So basically, 1 plate is common but obviously you need to lift to manage it.
    2 plate is uncommon and basically a normie god.
    3 plate and up is absolute gym elite, when repping it even for 3-5 reps - beast mode, 70% chance of blasting gear if a guy isnt a giant fat motherfricker.

  9. 1 month ago
    Anonymous

    Depends on the gym. 315 is less than 1% though. And even that is mostly due to steroids. I plateaued at 275 for a while and hit 315 easily my first cycle while intentionally not training for strength

  10. 1 month ago
    Anonymous

    Aside from homosexuals swinging dicks in this thread, I think that 1 plate is ok for starters, 2 plates are respectsble in general.
    I bench 140-150 for 3-5 reps, people tend to look at me in droves. That said, there is a guy in my gym at my bw of 90-92kg , he benches 230-240 kg at competitions. I'm natty though, and he is roided to absolute max, hence being an elite bencher

  11. 1 month ago
    Anonymous

    depends on your height, if you're like 6'1+ you should be hitting 2pl8 in less than 6 months or you're a weak little b***h

    • 1 month ago
      Anonymous

      Bench is harder for lanklets. If you're sub 6'0 it's much easier

  12. 1 month ago
    Anonymous

    unless you compete and its a competition lift - no one needs flat barbell bench to build massive and strong chest, delts, tris

    there are alot of big benchers who famously small, like atg barbell squat you have to be built for it

    everyone with a big bench will tell you it is the first lift affected by weight, weight goes up bench goes up, weight comes down its the first lift to suffer

  13. 1 month ago
    Anonymous

    Depends if we're including roiders or not. Most natties are stuck betwen 135-225 or 225-315

  14. 1 month ago
    Anonymous

    >tfw stuck at 165 for 8 reps on BP
    >will never make it to 225
    I want to kill myself so bad

    • 1 month ago
      Anonymous

      >Always thought I would injury myself doing more than 165 on the bench
      >stall for 1 year
      >never do more than 165 for 8 reps
      >decide to put on 175
      >do 175x5 for 2 sets easy
      I cucked myself for 1 years out of gains

  15. 1 month ago
    Anonymous

    Big problem for people trying to bench is the limited scapular movement and the body not catching up when it comes to other muscles involved.

    How strong is your lats/teres minor and major? how strong are your rear delts/ supraspinatus muscles? are you benching everyday? what's the last time you stopped doing bench and shifter to dips/full stretch training?

    At some point, because the nature of the movement, you face a stonewall like you do on the OHP; because your muscles are limited for the movement, being theoretically a compound.

  16. 1 month ago
    Anonymous

    Ladder sets of 2, 3, 5 got me to 235 despite being a lanklet noodle natural.

    • 1 month ago
      Anonymous

      I got to 100kg (including bar) as a manlet just by doing 5, 4, 3, 2, 2. Reps and getting each number to 5 before upping weights by 2.5kg, funny shit.

      • 1 month ago
        Anonymous

        >100kg (including bar)
        this was a good one it might actually confuse people

        • 1 month ago
          Anonymous

          Plates total: 80kg, bar 20kg. Classic weightlifting jokes.

  17. 1 month ago
    Anonymous

    Strongest guy in my gym maxes about 180lbs on a good day. Kinda pathetic.

    Anyway, homegym masterrace reporting in.

  18. 1 month ago
    Anonymous

    In my commercial gym EU (purely my estimates):

    60kg - 70kg > most dyels, very few newbies who just started working out go for like 50kg. If they do 60kg for reps they are new. [9/10 benchers]
    70kg - 80kg > dyels who actually are pushing themselves and increasing weight bit by bit. [6/10 benchers]
    80kg - 90kg > quite a bit of regulars, permastuck still dyel [3/10 benchers]
    90kg - 99kg > that's where I'm at, either strong guys warming up for bigger lifts or dyel'ish people like me working up to 2pl8 [2/10 benchers]

    100kg > Stronger dudes [ maybe 1/10 benchers ] Either they are fit and look the part or are older TRT freaks, there are a couple of fat dads with unreasonable amount of strength compared to how they look too.
    100-120kg > 4-5 guys total
    130-140kg > seen it twice, one is by a tall bulky zoomer with enormous back, dude really has some size (he also did holds with 4pl8t) and a couple of times by a fat powershitter who deadlifts a lot.

  19. 1 month ago
    Anonymous

    lets get it bench bros

    • 1 month ago
      Anonymous

      just hit my bench pr of 178(estimated) I'm weak as shit at 5'11" and 162 lbs but I've made a ton of progress the past ~7 months

      • 1 month ago
        Anonymous

        bro we weigh the same
        you can get it

        • 1 month ago
          Anonymous

          thanks homie I'll get there great work by you

          damn homie you need to eat more

          yeah probably. I weighed ~205 around this time last year which is the fattest I've ever been in my entire life and bought my rack and weights/barbell as a gift to myself for losing 40 pounds and I'm afraid to put weight back on. I've gone from 26% to 18% bf lifting 4x per week since.

      • 1 month ago
        Anonymous

        damn homie you need to eat more

  20. 1 month ago
    Anonymous

    In my gym is
    1x 4pl8 bench (me)
    1x 3pl8 bench (obese manlet)
    ~10x 2pl8 bench (some zoomer sarm goblins, some long term lifters)
    Any adult male x 1pl8 bench

  21. 1 month ago
    Anonymous

    Dunno about percentages but I just loaded up 2pl8 for the first time ever and hit 9 reps. I have what I think are pretty average genes, about 4 years into lifting (maybe 3 into lifting seriously). I definitely could have hit it sooner with better nutrition or programming, so for 1rm I think virtually anyone could do it. Percentage that actually would? Maybe 1 in 3 gymgoing men, 1 in 20 general population men is my guess. Women's numbers will be astronomically lower because it's so much rarer for women to even try and so much harder even for those who do.

    • 1 month ago
      Anonymous

      interesting, whats your height/weight?

      • 1 month ago
        Anonymous

        5'10" and 193 lbs. Maybe 20% bf? Definitely have some fat I could cut but not a ton, was stuck at like 180 lbs for a long time and my lifts weren't budging much, now they're flying up. Adding reps or weight every week.

  22. 1 month ago
    Anonymous

    225 is like 30% of the gym [not including women/people who only do cardio]
    315 is around 1%, same goes for 405

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