Dumbbell Bench Press: Aim for 100-pound dumbbells for 10 reps to correlate with a 300-pound bench press. Incline Bench Press: If you can incline bench 265 pounds, you are likely on track for a 315-pound flat bench. Weighted Dips: Perform dips with a weight that, when added to your body weight, totals 315 pounds for three reps.. Working Set for Bench. 225 x 10 245 x 5 275 x 1 275 x 1 Iso-Lateral Incline Press (Machine) 180 x 10 180 x 8, 180 x 10, 180 x 12 Iso-Lateral Decline Press (Machine) 180 x 10 230 x 7 230 x 7 230 x 8. And the jump from 275 to 315 is a lot I was almost stuck for almost a year. My best advice is not to focus on it as much.
To perform a 315-pound bench press, individuals need to lift a total weight of 315 pounds, which includes the standard Olympic straight barbell weighing 45 pounds when unloaded. The remaining weight comes from the weight plates loaded onto the barbell. Typically, this involves 3 pairs of 45-pound plates (6 in total) added to the barbell... 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.