Becoming part of the “two plates club” is a considerable strength training milestone.
A fundamental upper-body strength training exercise that primarily targets the pecs, triceps, and anterior deltoids is the bench press(1). For regular lifters and gym enthusiasts, being able to bench press a certain weight is often a point of pride, as it signifies upper-body strength. That standard benchmark is 225 pounds.
But how many individuals can barbell bench press 225 pounds? We’ll delve into specific statistics later, but it’s important to note that this accomplishment is well beyond a beginner’s level and demands consistent training. Achieving the ability to bench press 225 pounds serves as a valuable measure of strength and reflects a commitment to fitness. This milestone requires substantial muscular development and overall health improvements, yielding significant benefits. In this article, we’ll explore how many people can bench 225 pounds and guide you on joining this elite group.
Significance of the 225 Bench Press
For those who don’t know, the 225 bench press is notable as the NFL Combine benchmark (2). Athletes lift this number as often as possible to showcase their strength and endurance. Being able to bench “two plates” brings a valuable distinction between novices and serious trainees.
How Many People Can Bench Press 225 Pounds?
Benching 225 pounds involves lifting the 45-pound Olympic standard barbell and two 45-pound weight plates on each side. Weight, training experience, genetics, and gender all play a role in successfully doing this lift. We’ll extrapolate from various stats to determine how many can bench these numbers. Note that the data used is self-reported, which is a limitation as no self-reported data is accurate.
The first stat to remember is that the CDC puts the average man in the US at around 220 pounds weight (3). The average woman, on the other hand, is around 170 pounds per the same stats. Next, we head to Symmetric Strength, a website aggregating lifters’ average one-rep max bench press performance across age, weight, and training experience.
Bench Press Stats for Men
| Bodyweight (lbs) | Untrained | Novice | Intermediate | Advanced |
| 132 | 80 | 120 | 160 | 235 |
| 148 | 90 | 130 | 175 | 255 |
| 165 | 95 | 145 | 190 | 280 |
| 181 | 100 | 150 | 205 | 295 |
| 198 | 105 | 160 | 215 | 310 |
| 220 | 110 | 170 | 225 | 325 |
| 242 | 115 | 175 | 230 | 340 |
| 275 | 120 | 180 | 240 | 350 |
Combining stats for men, only intermediate lifters can bench press 225 pounds in America. Roughly 1.3 million Americans, or 0.4% of the population, can bench press 225 pounds.
Bench Press Stats for Women
| Bodyweight (lbs) | Untrained | Novice | Intermediate | Advanced |
| 114 | 50 | 75 | 100 | 145 |
| 123 | 55 | 80 | 105 | 155 |
| 132 | 55 | 85 | 110 | 165 |
| 148 | 60 | 90 | 120 | 180 |
| 165 | 65 | 100 | 130 | 190 |
| 181 | 70 | 105 | 140 | 200 |
| 198 | 70 | 110 | 145 | 210 |
| 200 | 75 | 110 | 145 | 210 |
Combining stats for women, advanced lifters can bench press up to 210 pounds in America, weighing around 200 pounds.
Training to Bench 225 Pounds
So, are you ready to join that elite “two plates club”? It’ll take consistency, dedication, and hard work, but it’ll be achievable. Below are essential steps, exercises, and training methods you can use on your journey.
Your Current Bench Press Stats
Knowing your current bench press stats can help you map out your journey and improve your chances of succeeding. Plugging in your age and weight into the Symmetric Strength website mentioned earlier can show how much you should be able to lift. On average, men should be able to bench 160% of their bodyweight, while women can lift 120%. Note that this is an average and may vary across weight classes.
Mental Prep
Believing you can train and succeed in benching 225 pounds is as vital as your training. The numbers can look intimidating and discourage you if you don’t build your mind. Start by breaking this goal into smaller achievable objectives.
Then, check each milestone as you reach it to encourage yourself. Using safety features like benching in a power rack and always having a good spotter nearby can also help you feel less intimidated and allow you to improve.
Consistency
Getting to an intermediate level of lifting takes consistency. Once there, you have to keep training to hit the 225 figure. This might mean benching at least twice or thrice weekly to increase your strength and performance.
Exercises
As stated in the beginning, the bench press recruits your pecs, shoulders, and triceps. So, to lift heavy weights during your bench press, you must strengthen those muscles. Exercises like skull crushers and dumbbell presses can help you build them and train for your 225-pound bench press. Other accessory exercises you can also use include tricep extensions, pushups, and tricep dips.
Proper Bench Press Form
Benching 225 pounds will require maximizing the proper mechanics and using the best possible form. The bar should travel in the correct path, and your elbow tuck must be right. You should also drive from your legs and arch your torso correctly. Practice proper form and ensure you use it when bench pressing until it becomes muscle memory.
Programming
How you program your training also plays a crucial role in your results. You can maximize your performance by doing the bench press first when training to take advantage of a clear mind and a well-rested, non-fatigued body. Advanced training techniques like periodization, progressive overload, and volume training can also help you overcome plateaus and progress. Progressive overload, for example, can help you build the muscle and strength required to lift heavily, gradually.
Rest
This includes rest during and after training. Remember that training breaks down muscles, and growth occurs as those muscles heal. Give your body adequate time to heal and grow. Getting good quality sleep is also essential for recovery and muscle growth.
Dieting
Your diet also affects your journey to benching 225 pounds. Eat nutrient-dense and healthy foods with the right macros and micros to maximize this. Increasing your protein intake to boost muscle growth will yield more strength gains.
How Long Does It Take to Bench 225?
How long it will take you to reach a 225 bench press depends on where you start. What is your current weight? Are you an untrained, novice, or trained lifter? Complete novices can take one year or more to hit this milestone, while others with experience might just require six months. Other details like your gender, mental state, and genetics play important roles, making the exact figure challenging to determine.
Benching 225 pounds is a challenging yet worthwhile goal. Consistency and breaking your journey into realistic milestones are essential. Proper training, a balanced diet, and patience are crucial to success.
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References
- Melani, A., Gobbi, G., Galli, D., Carubbi, C., Masselli, E., Neri, L. M., Giovinco, G., Cicchella, A., Galuppo, L., Presta, V., Vaccarezza, M., Vitale, M., & Mirandola, P. (2019). Muscle Activation in Traditional and Experimental Barbell Bench Press Exercise: A Potential New Tool for Fitness Maintenance. Sports (Basel, Switzerland), 7(10), 224. https://doi.org/10.3390/sports7100224
- Mann, J. B., Stoner, J. D., & Mayhew, J. L. (2012). NFL-225 test to predict 1RM bench press in NCAA Division I football players. Journal of strength and conditioning research, 26(10), 2623–2631. https://doi.org/10.1519/JSC.0b013e31826791ef
- CDC. (2024, October 09). FastStats – Body Measurements. Retrieved from https://www.cdc.gov/nchs/fastats/body-measurements.htm
