2507: Six Steps to a 315 Pound Bench Press

Mind Pump: Raw Fitness Truth

Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

Exercise, Health & Fitness, Health, Fitness

4.8 • 11.8K Ratings

🗓️ 9 January 2025

⏱️ 35 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Six Steps to a 315-Pound Bench

It’s a pretty awesome goal to go after, but MOST will not hit it. (2:12)
The value and history of the bench press. (3:13)
Six Steps to a 315-Pound Bench
#1 - Master the technique (strong arch, activate lats, squeeze bar, elbows slightly tucked, use leg drive). (5:23)
#2 - Bench 2 days a week (heavy and speed days). (14:20)
#3 - Do shoulder mobility daily. (17:34)
#4 - Eat in a surplus. (23:06)
#5 - Don’t neglect back work. (24:05)
#6 - Use isometric pauses. (26:03)
Questions:
How important is including an incline press? (28:37)
How can bands and chains be used to improve my bench press? (30:57)

Related Links/Products Mentioned

Visit Eight Sleep for an exclusive offer for Mind Pump Listeners! ** Code MINDPUMP to get $350 off Pod 4 Ultra. Currently, it ships to the United States, Canada, the United Kingdom, Europe, and Australia. **

January Promotion: New Year's Resolutions Special Offers (New to Weightlifting Bundle | Body Transformation Bundle | New Year Extreme Intensity Bundle | Body Transformation Bundle 2.0 ** Savings up to $350! **
Mind Pump #2127: Bench Press Masterclass
Fire up your Central Nervous System to maximize Muscular Adaptation – Mind Pump Blog

People Mentioned

Kelly Starrett (@thereadystate) Instagram
David Weck (@thedavidweck) Instagram

Transcript

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0:00.0	If you want to pump your body and expand your mind, there's only one place to go.
0:06.3	Mind Pump.
0:07.0	Mind Pump with your hosts.
0:09.2	Sal DeStefano, Adam Schaefer, and Justin Andrews.
0:13.4	You just found the most downloaded fitness health and entertainment podcast.
0:17.1	This is Mind Pump.
0:18.2	Today's episode, we teach you how to get to a 315 pound bench press.
0:22.6	Bench three plates.
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0:39.3	By the way, 8-Sleep ships almost everywhere, of course, within the U.S., Canada, the UK, Europe, and Australia.
0:46.6	Go to our link, get a discount.
0:48.5	8Sleep.com forward slash mind pump.
0:50.7	Use the code mind pump.
0:52.0	You can get $350 off the Pod 4 Ultra.
0:55.9	Also, brand new year means we are doing our massive workout program bundle promotion.
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	...

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