The 225 lb bench press for reps can be a big measuring stick for athletes when it comes measuring upper body strength. Football players and strength challenge competitors know the importance of being able to get a lot of reps in the 225 lb bench press.
Being strong as an ox isn’t enough though. There are certain techniques with form and breathing that can get you the maximum amount of reps and take your strength even farther than ever before.
The guys from Critical Bench know a hell of a lot about how to dominate the bench press. They joined up with Elliott Hulse for this video below that offers several tips that can really make a difference when you are looking to blast out as many reps as you can with 225 lbs.
To improve your 225-pound bench press for reps, it’s critical to address several key factors, including technique, programming, and auxiliary work. Let’s break it down:
Technique:
First off, you’ve got to master the proper bench press form. A wrong form not only hampers your lifting performance but also puts you at risk of injuries. Make sure your grip is slightly wider than shoulder-width, your feet are planted firmly on the ground, and you maintain a slight arch in your lower back.
Programming:
Your training program should ideally consist of both high- and low-rep work to target strength and muscle endurance.
Strength Building: Early in your workout cycle, focus on lifting heavy weights with fewer reps (e.g., 3-5 reps at 85%-90% of your 1RM).
Endurance Work: Later in your cycle, shift to lighter weights but higher reps (e.g., 8-12 reps at 60%-70% of your 1RM).
Progressive Overload: Gradually increase the weight or reps every week to continually challenge your muscles and make gains.
Auxiliary Work:
Strengthening the muscles that support your bench press can also make a significant difference.
Tricep Work: Close-grip bench presses, dips, and tricep pushdowns can help strengthen your triceps, a critical muscle group in the bench press.
Shoulder Work: Exercises like the overhead press and lateral raises can improve your shoulder strength, contributing to a more robust bench press.
Rest and Recovery:
Your muscles need time to recover to get stronger. Ensure you’re getting enough sleep and consider incorporating rest days or lighter training days into your program.
Nutrition:
Don’t underestimate the power of nutrition. Protein aids muscle recovery, carbs fuel your workouts, and fats are essential for overall health.
Mental Preparations:
Before you go for your 225-pound bench press attempts, it helps to mentally prepare yourself. Visualizing your success can set you up for better performance.
Consult a Coach:
Finally, consider getting expert advice. A coach can provide personalized guidance, and even small adjustments can lead to big improvements.
By combining all of these elements, you’re setting yourself up for success in improving your 225-pound bench press for reps.
The 225 lb bench press for reps can be a big measuring stick for athletes when it comes measuring upper body strength. Football players and strength challenge competitors know the importance of being able to get a lot of reps in the 225 lb bench press.
