Getting a 225 bench press is one of those goals that a lot of people who are in the intermediate stage of muscle building have.  I mean at the gym when you see someone with bench pressing 2 plates on each side you know that they are strong.

(Here you see a guy benching 225lb, he is doing it the right way, with a spotter.  When you get up to this weight it is generally important to use a spotter… so you don’t crush your chest.)

I know one thing, getting to 225lbs is a hefty goal.  If you are interested in getting to that point it depends on where you are at this particular point. The best way to determine where you are is to use the Max Bench Press Chart.  This bench press calculator used to find out what your max bench is right now.

Once you find you what your max bench is now, you can start figuring out what your best program is to get to that 225 bench press goal that you have now.

Once you figure out your one rep max you want to take about 85% of that.  That level should be your beginning level.  Every step of the way I suggest you add 5 to 10 pounds to your bench press every week until you reach the 225lb level.

You should use a pyramid routine to get your bench press going.  Lets use an example of your max bench press being 190lbs to begin.  A sample routine would be something like this. 

WarmUp

Flat Bench Bench Press  8×170, 5×180, 3×185, 1/2×190

Incline Bench Press 8×140, 5×150, 5×160, 1/2×170

Dips 3 sets of 10

Pushups Use at the end to get final pump!

Then next week you will add 5 or 10 pounds to this routine.  It really depends on how much you can add with good form.  Make sure you are using some really great form.

If you are not quite to the 170 or 180 max bench press weight yet, I would suggest you have a read through our section on building chest muscles.  There are a number of great routines as well as important points and info to really build some serious pecs.

Another awesome idea is to work on your one armed pushups (<-Click here), this will build some chest muscle, but on top of that it will really build those stabilazers that you need if yo are going to press 2 plates. 

So in closing first find out your max pressing weight by going to our -> max bench press chart then take the steps necessary to build up to that 225 bench press that will kick the pants off your competition… Who knows soon you may even be looking like this guy…