How to bench press 225 lbs. - tips from IFBB Pro Dexter Jackson

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Achieving a 225lb bench press is a common and respectable fitness goal. It requires a combination of proper technique, consistent training, and a focus on progressive overload. Here's a breakdown of how to approach this goal:

1. Proper Technique:

• Setup:
  • Lie flat on the bench with your feet firmly planted on the ground.
    
    
  • Grip the bar slightly wider than shoulder-width apart.
  • Retract your shoulder blades and create a slight arch in your lower back.
• Lowering:
  • Lower the bar slowly and controlled to your mid-chest.
    
    
  • Keep your elbows at a roughly 45-degree angle to your body.
    
• Pressing:
  • Drive the bar back up in a controlled motion, pressing through your feet.
  • Maintain a stable wrist position.
    

2. Strength Training Program:

• Progressive Overload:
  • Gradually increase the weight, reps, or sets over time.
  • This is the most crucial factor for building strength.
• Frequency:
  • Bench press 2-3 times per week, allowing for adequate rest between sessions.
• Variations:
  • Incorporate variations like incline and decline bench press to target different chest muscles.
    
    
  • Include close-grip bench press to strengthen your triceps.
    
• Accessory Exercises:
  • Strengthen your triceps (close-grip bench press, dips, overhead extensions).
  • Strengthen your shoulders (overhead press, lateral raises).
    
    
  • Strengthen your upper back (rows, pull-ups).
    
    
  • These accessory exercises are very important for overall stability and strength.
• Warm-up:
  • Always perform a thorough warm-up before bench pressing.
  • Start with light cardio and dynamic stretches, followed by gradually heavier warm-up sets.

3. Nutrition and Recovery:

• Protein Intake:
  • Consume adequate protein to support muscle growth and repair.
    
• Caloric Intake:
  • Ensure you're consuming enough calories to support your training.
• Sleep:
  • Prioritize 7-9 hours of quality sleep per night for optimal recovery.
• Rest Days:
  • Allow adequate rest days between training sessions.

4. Key Training Principles:

• Consistency: Consistent training is essential for progress.
• Patience: Building strength takes time. Don't get discouraged if you don't see results immediately.
• Listen to Your Body: Pay attention to your body and rest when needed.
• Spotter: Always use a spotter when lifting heavy weights.

Important Notes:

• Form over Weight:Prioritize proper form over lifting heavy weights. Incorrect form can lead to injuries.
  
  
• Individual Variation: Everyone progresses at a different rate.
• Professional Guidance: If you're unsure about proper technique or training programs, consult with a certified personal trainer.