The Secret to a 3 Plate Bench Press

Every gym enthusiast has likely encountered the goal of bench pressing three plates, or 315 lbs (140 kg). But is this benchmark truly within reach for everyone? The answer may surprise you. Let’s dive into the concept of strength standards and what it really takes to achieve that coveted three-plate bench press.

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Understanding Physique Inflation

In recent years, the idea of physique inflation has permeated the fitness community. This term refers to the shifting expectations of what an achievable physique looks like, heavily influenced by social media and the normalization of performance-enhancing drugs (PEDs). Once viewed as a taboo, PED usage has become commonplace, leading to unrealistic standards.

Social media platforms amplify this issue, showcasing the rarest of physiques—those belonging to the genetic elite. The constant bombardment of these images can distort our perception of what’s attainable. It’s not just about physical appearance; this inflation extends to strength standards as well.

Bench Press Standards: The Two and Three Plate Dilemma

When I first started coaching nearly fifteen years ago, aspiring lifters aimed to bench two plates (220 lbs or 100 kg). However, as I’ve trained hundreds of men, it’s become clear that even achieving a two-plate bench is a rarity. Many lifters struggle for years to reach that milestone, and the reality is that a three-plate bench is even less common.

To put this into perspective, in the general population, perhaps only one percent of men can bench two plates. Imagine how much rarer three plates is! It’s crucial to understand the factors that influence one’s ability to reach these strength standards.

Factors Influencing Bench Press Performance

Several key factors come into play when it comes to achieving a three-plate bench press. Let’s break them down:

1. Time and Consistency

Building the strength required for a three-plate bench press isn’t something that happens overnight. It requires time and relentless consistency. The bench press is a unique lift that doesn’t allow for many shortcuts. While other lifts such as squats or deadlifts might show rapid progress, the bench press demands a more patient approach.

2. Frequency of Training

The bench press thrives on higher training frequency. It’s not enough to have just one dedicated bench day each week. Incorporating multiple bench days can yield better results, but this comes with the caveat of needing to manage your load effectively. Overtraining can lead to injuries, particularly in the shoulders, which are already vulnerable during the bench press.

3. Proper Technique

Many lifters assume they have a good grasp on bench press technique, but often this is far from the truth. It’s essential to ensure your form is on point. This means having a tight back, proper grip, and consistent shoulder positioning. If your technique varies from rep to rep, it undermines your strength gains. Spend time perfecting your form with lighter weights before attempting heavier lifts.

4. Avoiding Maximal Lifting Too Often

While it’s tempting to constantly push for maximum lifts, this can be detrimental. Most progress comes from submaximal lifting—working within 80% of your max. This approach helps build volume without over-stressing the shoulders, which are prone to injury. Trust the process: by building a solid volume base, you’ll improve your top-range strength over time.

5. Genetics Play a Role

Let’s be real—genetics play a significant role in your lifting potential. When I started lifting, I managed to bench 100 kg within six months, which is quite rare. Many lifters won’t hit that mark for years. My genetic advantages, such as an even limb length and barrel chest, contribute to my benching ability. Understanding your unique body mechanics is crucial in setting realistic expectations for yourself.

Setting Realistic Expectations

The primary purpose of discussing these factors isn’t merely to provide tips on bench pressing. It’s about setting realistic expectations. A three-plate bench press is a lofty goal, and it’s essential to acknowledge that it is rare. Both two- and three-plate benches are achievements that require dedication and hard work.

As a coach, I’ve witnessed firsthand the evolution of strength standards. The influx of social media has shifted perceptions, making many feel inadequate if they can’t meet these high benchmarks. But remember, strength training is a personal journey. It’s not about competing with others; it’s about improving yourself.

Don’t Get Caught Up in Online Comparisons

In the age of social media, it’s easy to fall into the trap of comparing yourself to others. You might see lifters achieving incredible feats, but it’s essential to remember that everyone’s journey is unique. The path to strength is filled with ups and downs, and what matters most is your own progress.

As I’ve experienced, I’ve transitioned from being perceived as extremely strong on social media to feeling quite average. This shift isn’t due to a decline in my strength but rather the rise of others. The fitness landscape is continually evolving, and it’s vital to focus on your own growth rather than the perceived achievements of others.

Conclusion: Your Journey is Yours Alone

Ultimately, your journey in strength training is yours alone. Don’t let the pressure of achieving a three-plate bench press overshadow the progress you’re making. Celebrate your personal records and improvements, no matter how small they may seem.

If you’re looking for structured programming to help you reach your goals, consider checking out the Strength Block App, which offers a free fourteen-day trial. And if you’re in Auckland, New Zealand, why not check out my gym? Together, we can work towards your strength goals.

Remember, it’s you versus you. Focus on your unique path, and don’t get lost in the noise of social media. Strength training is about personal growth, resilience, and determination. Keep pushing forward, and you’ll be amazed at what you can achieve.