Bonesbonesbonesbone
T-1000 Frame Mogger
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Most men will not be able to bench press 315lbs naturally drug free in their whole lifetime. You need insane genetics to be hitting 315lbs for a max or even for reps. Instead you should just aim to rep 225lbs for reps in the 5-10 range with controlled slow form, for a brief pause too.
The genetics you need to hit 315lbs for reps or a max (naturally) are:
1. Short arms relative to your height
2. Tall
3. High body fat (ideally 20% bf+)
4. Large robust skeletal structure (Large wrists, ribcage, pelvis, shoulders, etc.)
5. Fast twitch muscle fibres
6. Good chest insertions (more pec fibres allow for greater activation of pressing the bar up)
7. Insane mental strength because bench press is one of the only lifts that is more of a mental battle then a physical battle.
The genetics you need to hit 315lbs for reps or a max (naturally) are:
1. Short arms relative to your height
2. Tall
3. High body fat (ideally 20% bf+)
4. Large robust skeletal structure (Large wrists, ribcage, pelvis, shoulders, etc.)
5. Fast twitch muscle fibres
6. Good chest insertions (more pec fibres allow for greater activation of pressing the bar up)
7. Insane mental strength because bench press is one of the only lifts that is more of a mental battle then a physical battle.