A Complete Guide to Reaching a Classic Strength Milestone

For anyone serious about strength training, benching 225 lbs (two 45 lbs plates on each side of a 45 lbs barbell) is a milestone that carries real weight and authority. It’s more than just a number; it’s a benchmark of strength and progress. Getting there takes more than occasional effort or testing your max every week. It requires a structured plan built around high volume, consistent training, smart accessory work, and a long-term mindset.

Our team at Peak Strength is going to break down exactly how to increase your bench and hit 225 for the first time. We’ll discuss topics from how much volume you need to build strength, to how other lifts predict your readiness, and how to use “trigger sets” to know when you’re close.

Why a 225 lbs Bench Matters

Benching 225 lbs is widely regarded as one of the major tests of real strength, on par with a 315 lbs squat or a 405 lbs deadlift. It’s the standard used in the NFL Combine and is often seen as the point where a lifter transitions from intermediate to advanced. Reaching this milestone shows that you’ve built significant upper body strength and have put in the work over time.

The Road to a 225 lbs Bench Press

A 225 lbs bench doesn’t happen by accident. You need a clear plan and the discipline to put consistent effort in achieving this feat. 

Building the Base With High Volume

Before you can bench 225, you need to develop the muscle mass, technique, and pressing efficiency to move heavy weight. The most effective way to do that is establishing foundational strength with high-volume training.

Weekly Bench Volume: 70 Total Reps

During the high-volume phase, aim to bench twice a week, completing around 35 total reps per session. Over 6 months, that adds up to about 1,512 total bench press reps — a powerful base for strength and skill development.

Why this works:

• Volume builds muscle, which increases your potential for strength.

• Repetition improves motor patterns, leading to better form and more efficient pressing.

Example Bench Sessions:

Day 1 (Heavy Strength Day): 

• 5 X 5, 1 X 12

• 6 X 4, 1 X 9

Day 2 (Moderate Volume Day):

• 4×8
• 5×6

The total rep goal can be achieved with a combination of traditional flat bench and supplementary bench press exercises; incline bench, dumbbell bench, and dumbbell incline.

How Variations and Accessories Affect Bench Press

There are a lot of key variation and exercise types that can support your goal of achieving a 225 lbs bench press.

Dumbbell benching isn’t just an accessory lift, it’s a direct contributor to your barbell strength. Because dumbbells require more stabilization and allow a greater range of motion, they build both the primary pressing muscles and the smaller stabilizers around the shoulders.

Dumbbell work also helps eliminate imbalances between sides and builds pressing strength through a longer range of motion.

When chasing 225, more pressing exercises are not always better. Too many variations can drain recovery and slow progress. Outside of push-ups, which you should do every day, keep your pressing accessories limited to a core three exercises. Here is a solid group of exercises to start with:

• Incline Bench Press: Builds the upper chest and helps with lockout strength.
• Dips: Strengthens triceps and shoulders, crucial for finishing heavy presses.
• Dumbbell Bench Press: Improves range of motion and stability.

And don’t neglect push-ups. Perform 50 clap push-ups every day to build work capacity, reinforce pressing mechanics, and develop explosive power. 

Don’t Ignore Back Training

While you may not think it, a strong back is essential for bench press strength. It provides the stable base your body needs to press heavy weight and helps keep your shoulders healthy. These are some exercises we use to supplement aggressive bench press training:

• External Rotations: Strengthen the rotator cuff and support shoulder stability.

• Pull-Ups: Build lat and upper back strength, enhancing your bench setup and control.

• Lat Pulldowns: Reinforce pulling strength and balance pressing volume.

Can Rep Ranges Predict Your One-Rep Max?

One of the most common questions lifters ask is how their different rep maxes translate into a single. While there’s no perfect formula, you can get very close by using a 2RM, 3RM or even a 5RM.

Using a bench press progress calculator can estimate your one rep max while also helping estimate when you’ll hit your next goal in the gym.

This concept helps you measure progress without maxing out too often. Building strength in the 3–8 rep range steadily moves your absolute strength upward.

Trigger Sets: Predicting When You’re Ready for 225

“Trigger sets” are strength benchmarks on accessory lifts that signal you’re approaching a 225 lbs bench. These are valuable because they let you know how close you are to your goal without testing your max too often.

Examples:

• A lifter incline benching 155 for 5 is likely near a 225 flat bench.

• Incline benching 135 for 10 also suggests 225 is within reach.

Monitoring these trigger sets over time gives you confidence and helps you plan your testing.

Consistency Is Everything

Reaching a 225 lbs bench press won’t happen in a few weeks. It depends entirely on your starting point.

For example, a 14 year old athlete who is training consistently and has an approximate 1 Rep Max of 185 lbs, it can take six to eight months of consistent effort, showing up 4 days per week to reach the 225 lbs milestone. 

Overall, you’re this athlete would be looking at completing 1,512 quality bench reps. Progress is rarely linear, but every rep builds strength, refines technique, and brings you closer to your goal.

Benching 225 lbs for reps or for the first time is more than just lifting two plates. It’s a reflection of months of discipline and focused effort. Follow the plan, stay patient, and trust the process. When the day comes, those two plates will go up, and you’ll know you’ve earned every pound.

Using the Peak Strength Calculator to Predict Your 225 lbs Bench Press

One of the most powerful tools you can use on your journey to a 225 bench press is the Peak Strength Training Progress Calculator. Instead of guessing when you’re ready to attempt two plates, the calculator uses your current rep maxes and training data to estimate your true one-rep max (1RM) and how close you are to hitting 225 lbs.

This approach removes the guesswork and helps you train smarter, not just harder.

The calculator uses established strength formulas to estimate your 1RM based on any weight and rep combination up to a 10RM. 

The training progress calculator gives you measurable data, keeps you accountable, and helps you track progress over months of training. It turns “I think I’m close” into “I know I’m within 2 months,” which is a powerful motivator and helps you plan more intelligently.

If your ultimate goal is to bench 225 lbs, the calculator is your blueprint — showing you where you are now and exactly how far you have left to go.

Final Thoughts

Benching 225 pounds is one of the most rewarding strength milestones you can achieve. By prioritizing high volume, limiting accessory work to the most effective movements, and tracking progress with trigger sets, you set yourself up for success. Commit to the plan, put in the work, and 225 will become a stepping stone to even greater strength goals, and be sure to check out Peak Strength to help you along the way.