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How To bench 405

Updated: Nov 25, 2019






To many, 405 pounds on any single lift is quite an accomplishment, a goal, or even a dream. A dream manifests itself into a goal, a goal into reality -- with the necessary discipline and mental strength required for such a feat. When I first got into lifting, I was struggling to put any mass on. I was 165 pounds of skinny fat at 6’ (now 5' 11.5" b.c. squats) who had recently had a bad tonsillectomy post wrestling season, causing me to lose quite a lot of weight. I didn’t back squat, barely deadlifted, and was obsessed with upper body training, specifically arms. That is what matters, right? Austin may disagree with me, stating that “no one cares about your biceps”, at times using choice language. Skinny arms aren’t going to hold up a multitude of weight. Benching big requires wrist and forearm strength/stability. Most important of all, powerful and thick triceps.


I will get back to my journey under the bar, but we first need to discuss the obvious as well as the not so obvious elements of bench pressing. If you asked the classic guillotine pressing, happy footed gym bro wearing his intramural basketball cutoff,