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While there are various “guesstimates” on the statistics, there is little proof of the true number of people who can bench press 300 pounds. Reasonable estimates run anywhere from 2 percent to 10 percent.
If you're looking to meet the goal of a 300 pound bench press, don't concern yourself with what others can do. Instead, take action and make the necessary changes to your routine in order to achieve your ambition.
So, how can you increase your bench press weight to 300 pounds?
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According to fitness expert and bodybuilder Derek Cope, it’s all about technique. He advises his clients to abide by the following rules in order to maximize success.
First, advises Derek, remember to keep the head still during your workout and keep your eyes on the bar for the duration. Be sure to control your movement and maintain a steady descent speed.
The bar should be spotted at about mid-chest level. Never bounce the bar—instead just pause briefly at your chest and evenly push it up.
Remember to breathe in while lowering the bar and out while raising it. And finally, it’s important to keep your feet and body still during lifting.
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Try a Pyramid
It’s possible to train to bench 300 pounds in just a few weeks. If you can already bench at least 225 pounds, it can be done in as little as 3 weeks by using a pyramid routine.
However, for maximum benefit, you'll need at least three months. And, say fitness experts, be careful to monitor your body closely. Be aware of joint, ligament or tendon pain or discomfort. This is especially important when you're doing a lot of lifting, including barbell and dumbell pressing movements.
A good program can include things like barbell bench presses and incline bench presses, military presses and dumbbell presses.
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Things to Consider
If you find yourself hurting after your workouts, experts advise that you give yourself a break. Over-training can actually be counterproductive, and causing yourself an injury will certainly not help you meet your goals. You can also eat extra protein during the down time (at least 2 days following injury) to help ease your body’s distress.
As with any exercise program, be sure to check with your doctor before beginning a weight lifting routine to ensure that it’s physically safe for you to do so.