Summary of "How I’d Get to a 3 Plate Bench in 2025 (if I had to start over)"

Key Wellness and Productivity Strategies for Bench Press Progression

Perform 9 to 16 sets per week of bench press variations such as barbell bench, close grip, incline, etc.
Start at the lower end (9 sets) and gradually increase based on recovery and progress.
Include accessory work targeting key muscle groups:
- Pecs: chest press machine or flat dumbbell press
- Delts: lateral raises or similar variations
- Triceps: overhead and side humerus movements
Accessory volume recommendation: up to 10 sets per week per muscle group.
View training volume as a “dose of stress” and adjust based on how your body responds:
- Increase volume if recovered and no progress is observed.
- Decrease volume if overly sore or fatigued.

Emphasize frequent high-intensity top sets (singles, doubles, triples) at 80-85%+ 1RM for skill practice and confidence.
Use submaximal training for most bench press volume work (70-80% 1RM, sets of 3-6 reps).
Avoid training to failure on the bench press to reduce injury risk and excessive fatigue; leave reps in reserve (RPE 5-8 for bench press).
Accessories can be trained closer to failure (RPE 9) as they are less fatiguing.

Bench press 3 to 4 times per week is optimal for rapid progress to a 3-plate (315 lbs) bench.
Not every session needs to be heavy; vary intensity across the week:
- One heavy primary bench day (aim for PRs)
- One or two moderate or light days for skill and volume
- Possibly a very light day for technique and “greasing the groove”
Recovery between sessions is managed by varying intensity and volume, not by benching less frequently.
Identify your strongest bench day of the week and schedule your heaviest session then.

Feet placement: Wide and far back under the body to create a stable base, enable hip extension, arch the back, and maximize leg drive.
Grip: Use a “bulldog grip” by pinching the bar with the meaty part of the palm, internally rotating the hand slightly to reduce wrist movement and increase power.
Bar path: Press the bar in a reverse J-curve — lower to the sternum (highest arch point) then press back towards the rack to reduce shoulder moment arm and increase efficiency.
Leg drive: Push feet down and back as if trying to slide yourself backward on the bench to create tension and drive power.

Top double at RPE 6
Close grip bench press: 3 sets of 7 reps at RPE 6 (about one hand spacing closer grip)

Progressively increase intensity weekly by small increments until plateau (e.g., RPE 7 → 7.5 → 8, etc.), then reset.

Avoid training to failure on heavy bench days; save maximal efforts for occasional PR attempts.
Use accessory exercises to build muscle mass and support bench press strength.
Frequent benching improves skill and neuromuscular adaptation.
Manage fatigue by spreading volume and intensity intelligently.
Consistency and patience are key; progress can be accelerated by applying these principles.