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How Rare Is A 300 Pound Bench Press? (Here’s The Answer!)

Being able to bench press 300 pounds is mightily impressive.

In this article, I explain how rare a 300lb bench press is, how hard it is to bench 300, and how you can work your way to benching 300.

Topless man doing a bench press in the gym

How Rare Is A 300 Pound Bench Press?

For males, a 300 pound bench press is rare. It’s estimated that 1 in 30,000 males can bench 300 pounds.

For females, it’s extremely rare. It’s believed that 1 in 10,000,000 females are capable of bench pressing 300 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 300 Pounds?

It’s extremely hard to bench 300 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 300 Pounds?

Time for a bit of maths!

If we say the total population is 7 billion people, then there are roughly 3.5 billion males and 3.5 billion females.

If 1 in 30,000 males can bench 300lbs, then around 133333 males can bench 300lbs.

(4000000000/30000 = 133333.3333333)

If 1 in 10,000,000 females can bench 300lbs, then around 400 females can bench 300lbs.

(4000000000/10000000 = 400)

That means around 133733 people in the world can bench press 300 pounds.

Which gives a percentage of 0.002%.

[Calculated by (133733/8000000000)*100]

How To Bench Press 300 Pounds

Despite it being extremely challenging, you know that it’s possible to bench 300.

If you want to do so, these 6 tips will certainly help:

  • Practise Bench Press Often
  • Supplement With Creatine
  • Be Patient
  • Find A Training Partner
  • Track Your Progress
  • 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 300lbs, 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.

Supplement With Creatine

scoop of creatine powder

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.

Be Patient

One of the reasons why most people can’t bench press 300 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 300 pound bench, then this will help prevent you from giving up on your ambitious goal.

Find A Training 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 300 pound bench.

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.

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 300 Pounds?

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 300 pounds after 4 years of consistently training following progressive overload principles.


In summary:

  • Most people can’t bench 300lbs as it’s extremely challenging.
  • If you train consistently, eat plenty of calories, and have a lot of patience, there’s no reason why you can’t bench press 300.

That’s all for benching 300lbs, but is 275 a good bench press? Or what is the roll of shame bench press?