Podcast

2507: Six Steps to a 315 Pound Bench Press

Jan 09, 2025

 Six Steps to a 315-Pound Bench

• It’s a pretty awesome goal to go after, but MOST will not hit it. (2:12)

• The value and history of the bench press. (3:13)

• Six Steps to a 315-Pound Bench

• #1 – Master the technique (strong arch, activate lats, squeeze bar, elbows slightly tucked, use leg drive). (5:23)

• #2 – Bench 2 days a week (heavy and speed days). (14:20)

• #3 – Do shoulder mobility daily. (17:34)

• #4 – Eat in a surplus. (23:06)

• #5 – Don’t neglect back work. (24:05)

• #6 – Use isometric pauses. (26:03)

• Questions:

• How important is including an incline press? (28:37)

• How can bands and chains be used to improve my bench press? (30:57)

Related Links/Products Mentioned

• Visit Eight Sleep for an exclusive offer for Mind Pump Listeners! ** Code MINDPUMP to get $350 off Pod 4 Ultra. Currently, it ships to the United States, Canada, the United Kingdom, Europe, and Australia. **

• January Promotion: New Year’s Resolutions Special Offers (New to Weightlifting Bundle | Body Transformation Bundle | New Year Extreme Intensity Bundle | Body Transformation Bundle 2.0  ** Savings up to $350! **

• Mind Pump #2127: Bench Press Masterclass

• Fire up your Central Nervous System to maximize Muscular Adaptation – Mind Pump Blog

• Innovation – David Weck – The Ready State Podcast

• The Official Indian Clubs Checklist (AVOID MISTAKES) | MIND PUMP

• Shoulder Health Series- Build More Shoulder Mass!- High Face Pull (Video 3 of 5)

• Suspension Training Series – 3 Favorite Shoulder Exercises

• Grow Your Chest with the INCINE DUMBBELL PRESS | Mind Pump

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Kelly Starrett (@thereadystate) Instagram

• David Weck (@thedavidweck) Instagram