Is 315 a Good Bench Press? (About 4% of Lifters Get There)
Yes — only about 4% of men who log bench press reach 315, and at 200 lb it grades advanced on both big datasets. A multi-year goal most lifters never hit.
By Justin Myers · October 10, 2026
Chest Workouts
Build a fuller, stronger chest with the handful of movements that actually move the needle — for guys training a few hours a week.
Bench Press Negatives (How Heavy, How Slow, and the Drop Set I Used)
Lower the bar over 3-5 seconds. Negatives build about as much as normal reps, not more. How heavy to go, when to use them, and the drop set I used.
By Justin Myers · October 7, 2026
How Many Dips Should I Be Able To Do? (The Average Lifter Does 20)
The average male lifter does 20 dips in one set — beginner 3, intermediate 20, elite 43. Why bodyweight barely moves your number, and what to count.
By Justin Myers · September 19, 2026
How Many Pushups Should I Be Able To Do? (The Honest Benchmarks)
The average male lifter does 39. Among 1,104 working men, a quarter stopped at 20 or fewer. Where your number ranks, and why every site disagrees.
By Justin Myers · September 13, 2026
How To Increase Your Bench Press (Stop Maxing Out Every Session)
Bench 2-3x a week instead of once, stop every set 1-2 reps short, and control the descent. The fixes that move the number, and the one that doesn't.
By Justin Myers · August 17, 2026
Is 225 a Good Bench Press? (Where It Actually Ranks)
Yes — 225 beats about 61% of men who log lifts, but at 200 lb bodyweight it's only novice-to-intermediate. Where it ranks depends on what you weigh.
By Justin Myers · August 7, 2026
How To Build a Bigger Chest
To build a bigger chest, press and fly across incline and flat angles, add weight over time, and hit 10-16 hard sets a week split twice.
By Justin Myers · May 2, 2026