High-rep weightlifting is not an easy task to undertake. It requires a lot of dedication, consistency, and determination to improve your performance. One of the most sought-after lifts in weightlifting is the bench press. Many people aspire to lift substantial weight and reach the milestone of bench pressing 405 pounds. In this article, we will delve deeper into how rare it is to reach this significant milestone.

Understanding Bench Press

Bench press is a compound exercise that targets different muscle groups such as the chest, triceps, and shoulders. It is a popular exercise among weightlifters and fitness enthusiasts as it significantly contributes to upper body strength and muscle growth. There are different variations of the bench press, including flat, incline, and decline bench press. However, the flat bench press is the most commonly practiced version in weightlifting competitions.

Factors Affecting Bench Press Performance

Several factors determine how much weight you can lift when bench pressing. The following factors determine your bench press performance:

  • Age and gender
  • Genetics
  • Training experience
  • Body composition and weight
  • Lifestyle factors

Bench Press Standards

The weight you can lift when bench pressing depends on your fitness level, training experience, and body composition. For men, bench press standards are based on age, and the average standard for a 405-pound bench press varies. However, generally, the 405-pound bench press is considered to be a remarkable accomplishment for males. On the other hand, for females, a 405-pound bench press is extremely rare and would be an incredible feat.

How Rare is a 405-Pound Bench Press?

Bench pressing 405 pounds is an impressive accomplishment, and very few people can attain it. To put things into perspective, we can look at the stats. According to, the percentage of male powerlifters who bench press over 405 pounds is about 0.5%. Therefore, it is rare to see someone bench press over 405 pounds. It takes years of consistent training and hard work to reach this milestone. To achieve this feat, you will have to possess ample strength, technique, and a proper diet to fuel your muscles.

How to Train for a 405-Pound Bench Press

Training for a 405-pound bench press is no easy feat. It requires a structured training program designed to increase strength and build muscle mass. The following are some tips on training for a 405-pound bench press:

  • Incorporate compound exercises such as squats, deadlifts, and overhead presses to improve overall strength
  • Increase your bench press frequency and volume
  • Focus on proper bench press form
  • Utilize progressive overload by gradually increasing weight and reps
  • Ensure you are eating a balanced diet to fuel your muscles


In conclusion, a 405-pound bench press is an incredible accomplishment and not easy to achieve. It requires years of consistent training, a proper diet, and ample strength to reach this milestone. While it may be difficult, it is not impossible. With dedication and the right training program, you can achieve a 405-pound bench press and enjoy the satisfaction of reaching an impressive milestone.