Being able to bench press 275 pounds is mightily impressive.
In this article, I explain how rare a 275 bench press is, how hard it is to bench 275, and how you can work your way to benching 275.
How Rare Is A 275 Pound Bench Press?
For males, a 275 pound bench press is rare. It’s estimated that 1 in 25,000 males can bench 275 pounds.
For females, it’s extremely rare. It’s believed that 1 in 8,000,000 females are capable of bench pressing 275 pounds.
The difference between both sexes is due to the fact that males have more upper body strength than females.
Is It Hard To Bench Press 275 Pounds?
It’s extremely hard to bench 275 pounds.
It takes a lot of patience, pain, and consistency to build up the strength levels required to bench such a high amount.
What Percentage Of The Population Can Bench Press 275 Pounds?
Time for a bit of maths!
If we say the total population is 8 billion people, then there are roughly 4 billion males and 4 billion females.
If 1 in 25,000 males can bench 275, then around 160000 males can bench 275.
(4000000000/25000 = 160000)
If 1 in 8,000,000 females can bench 275, then around 500 females can bench 275.
(4000000000/8000000 = 500)
That means around 160500 people in the world can bench press 275 pounds.
Which gives a percentage of 0.002%.
[Calculated by (160500/8000000000)*100]
How To Bench Press 275 Pounds
Despite it being extremely challenging, you know that it’s possible to bench 275.
If you want to do so, these 6 tips will certainly help:
- Practise Bench Press Often
- Be Patient
- Take Creatine
- Track Your Progress
- Train With A Partner
- Eat A Lot Of Calories
Let’s explore these in a bit more detail.
Practise Bench Press Often
You’ve heard the saying practise makes perfect, and it’s true – even when it comes to bench press!
It’s a fact that the more you practise an exercise, the better and stronger you get it.
(Assuming you’re following the principles of progressive overload, of course.)
If you want to be able to bench press 275, then practising the exercise twice a week will help a lot.
Any less than twice a week and your progress will be slower which can demotivate you.
Any more than twice a week increases the chance of injury which will hold you back.
It’s important to give your chest at least 3 full days of recovery before benching again.
One of the reasons why most people can’t bench press 275 pounds is that they realise how hard it is and don’t have the patience to build up to that weight.
Like with most successes in life, patience is crucial.
If you’re willing to accept that it could take years for you to reach a 275 lb bench, then this will help prevent you from giving up on your ambitious goal.
Creatine is one of the most studied bodybuilding supplements on the market.
It works by increasing the amount of available ATP in your muscles, which increases your power and strength.
By supplementing with creatine, you’ll be able to bench more weight than normal.
Track Your Progress
As covered earlier, it’s a fact that you will get stronger at an exercise if you apply the principles of progressive overload.
Progressive overload means that every time you’re hitting the weight room, you’re beating your previous lifts.
This can be done by keeping the weight the same and increasing the reps or keeping the reps the same and increasing the weight.
Without tracking your progress in the gym, it’s almost impossible to remember exactly what weight and how many reps you lifted in your last session.
Train With A Partner
Having a training partner is useful for 2 main reasons.
Firstly, a bit of friendly competition will help spur you on and keep you accountable to your goal.
And secondly, a training partner will be able to spot you when you start benching really heavy.
Without a spotter, it would be foolish to even attempt a 275 bench.
Eat A Lot Of Calories
If you’ve ever watched the world’s strongest man TV show, you’ll realise that none of them are skinny.
The reason being, they eat a ton of calories.
In fact, it’s believed that former world’s strongest man, Eddie Hall, eats 15,000 calories a day!
If you’re wanting to shift a heavy weight, then consuming plenty of calories is crucial to fuel your muscles.
How Long Does It Take To Bench 275?
This depends on multiple factors, including your current strength levels, how often you practise bench press, genetics, and more.
As a rough estimate though, the average male would be able to bench press 275 pounds after 3-4 years of consistently training following progressive overload principles.
Understanding Bench Press Standards
If you’re wondering if 275 pounds is a good bench press weight, it’s important to understand bench press standards.
Here are some key points to consider:
1. Types of Bench Presses
There are different types of bench presses, including the flat bench press, incline bench press, and decline bench press.
The flat bench press is the most common type of bench press and is often used to measure strength standards.
2. Bench Press Standards
Bench press standards are benchmarks that are used to measure strength levels.
The most common bench press standard is the one rep max (1RM), which is the maximum amount of weight you can lift for one repetition.
Other benchmarks include the 3-rep max, 5-rep max, and 10-rep max.
3. Age, Gender, and Body Weight
Bench press standards can vary based on age, gender, and body weight.
For example, a 275-pound bench press may be impressive for a 16-year-old male, but it may not be as impressive for a 30-year-old male who weighs 250 pounds.
There are different bench press standards for men and women as well.
4. Bench Press Standards Charts
There are several bench press standards charts available that can give you an idea of what a good bench press weight is for your age, gender, and body weight.
One popular chart is the Wilks Coefficient, which takes into account your body weight and the amount of weight you lift.
By understanding bench press standards and taking into account age, gender, and body weight, you can get a better idea of what a good bench press weight is for you.
Remember, bench pressing is relative and personal, and what may be impressive for one person may not be impressive for another.
Factors That Affect Bench Press Performance
Bench press performance can be influenced by a variety of factors. Some of the key factors to consider include:
Genetics can play a significant role in bench press performance.
Factors such as muscle fiber type, body structure, and limb length can affect how much weight you can lift.
2. Training Experience
Training experience can also impact bench press performance. Beginners may struggle to lift heavier weights due to lack of muscle strength and coordination.
With time and consistent training, however, lifters can improve their bench press performance.
3. Muscle Imbalances
Muscle imbalances can also affect bench press performance. If one side of your body is stronger than the other, it can affect your ability to lift the weight evenly. It’s important to address muscle imbalances through targeted exercises and corrective movements.
4. Nutrition and Rest
Nutrition and rest are also important factors that can affect bench press performance. Eating a balanced diet that supports muscle growth and repair, and getting enough rest and recovery time between workouts, can help improve bench press performance.
5. Technique and Form
Proper technique and form are crucial for bench press performance. Poor form can lead to injuries and limit your ability to lift heavier weights.
It’s important to focus on proper form and technique, including a stable shoulder position, a tight grip, and a controlled tempo.
- 275 is a good bench press and most people can’t do it.
- If you train consistently, eat plenty of calories, and have a lot of patience, there’s no reason why you can’t bench press 275.
Thanks for reading!
I’ve been in the fitness and strength training industry for nearly a decade. In that time, I’ve gained 30 pounds of muscle, written hundreds of articles, and reviewed dozens of fitness supplements. As for my educational background, I’m a currently studying for my Active IQ Level 3 Diploma in Personal Training.