The bench press is one of the most popular exercises of all time. When people see a great physique their next thought is usually something along the lines of “how much can they bench.” The bench press itself is a flat pressing movement performed on a flat bench, a 45 lb bar, and a weight on each end of the bar. One pushes this weight to the sky after bringing it down towards the lower chest area. Many people believe that somewhere around 450 lbs is the natural limit for the bench press. However, there is contradictory evidence that says otherwise.
405 Is Definitely Attainable So Why Wouldn’t 500 Be?
The first of which is the fact that a four-plate bench, meaning four 45lb plates on both sides, is possible naturally. The four-plate bench press is around 405 lbs. Many of these 405 benches were done in competition at low body weights. If some of those same people increased their body weight to a sufficient degree, many of them would be quite close to a 500 lb bench press. Along with this, genetics play a big factor.
Having smaller arms is great for the bench press because it provides a lesser range of motion within the movement. Finally, time and age play a factor because a 60-year-old lifter is less likely to hit a 500 bench than a young and spry 27-year-old.
Bench Press Structures
Firstly, the bench press is regarded in plates. One plate on both sides is 135, two plates on both sides are 225, three plates on both sides are 315, four plates on both sides are 405, and five plates on both sides are 495. A 500 bench is simply five 45 lb plates on both sides plus a two-and-a-half lb plate on both sides.
A 405 bench press is attainable when allowing for hard, consistent training for at least 10 years. As a matter of fact, there have been at least 10,000 recorded instances of a bench beyond 400 lbs and at least 815 instances of a bench beyond 500 lbs on the open powerlifting website. This website records the results of all powerlifting meets.
Look at the Possibilities
However, what this means is that there have been this many people pushing these weights at a powerlifting meet specifically. Most people don’t actually go to powerlifting meets and simply progress in the gym. This means that combined with the great popularity of the bench press, the fact that athletes of many disciplines perform the bench press, and the fact that only a few of these people go to powerlifting meets means that the chances of performing a 500 lb bench press is more likely than one might think. Of course, one may have to be younger and a bit on the heftier side, but one can still fulfill their dreams of a five-plate bench.
Time, Genetics, and Age
The bench press is a highly technical movement that has quite the skill ceiling. One can begin the bench press at 18 years old and at 23 learn that they have been doing it all wrong. What is important to know is that the bench press goes down from the rack and back up to the rack. One can make this easier by having shorter arms. Shorter arms mean a shorter range of motion, which means an easier bench press.
Essentially, pushing 500 lbs 12 inches off one’s chest is easier than pushing it 21 inches off one’s chest. Additionally, one’s muscles get stronger and weaker with age. A human male at 80 years old should never try a 500 lb bench press because they don’t have the muscularity or the bone density to handle that weight anymore. However, someone who is 37 may still have a chance depending on how they spent their last 17 years.
It Doesn’t Matter Either Way
At the end of the day, it doesn’t really matter at the end of the day. One would only ask this question as an excuse not to push themselves to get stronger. It is easy to simply place a figurative wall beyond the idea of what they can do naturally, which allows them to feel ok when they give up. Strength training is a matter of consistency and hard work over long periods of time.
One shouldn’t place a limit on what is possible, especially when there are recorded examples of people pushing weight that is close to or at the weight being discussed. At the end of the day it is up to everyone to follow their dreams of a big bench press because even if one doesn’t have the genetics for 500, 405 may still be achievable.
Written by Kenneth Mazerat
Sources
Open Powerlifting: Men’s Fully Tested Bench Records
Muscle and Strength: 6 Steps To A 405 Pound Bench Press by Josh Mac
Featured and Top Image Courtesy of Politécnico Grancolombiano Departamento de Comunicaciones’ Flickr Page – Creative Commons License
Inset Image Courtesy of Usodesita’s Flickr Page – Creative Commons License
