Hitting 225 pounds on the bench press is one of the biggest milestones in strength training.

It’s the benchmark weight used at the NFL Combine.
 It’s the first “real” plate-loaded achievement most lifters chase.
 And once you hit it, it’s something you’ll always be proud of.

If you’ve never benched 225 — or you’ve been stuck just short of it — this guide will walk you through exactly how to do it, step by step, using proper technique, smart warm-ups, and efficient body positioning.

Why Most People Miss 225 (Even If They’re Strong Enough)

The biggest mistake I see?

People over-warm up.

They do:

  • 135 for 15
  • 165 for 10
  • 185 for 8
  • 205 for 5

By the time they touch 225, they’re already fatigued.

The goal isn’t to exhaust your muscles — it’s to wake up your nervous system, groove perfect technique, and save your strength for that top rep.

That’s exactly what this system does.

Step 1: Start With the Bar (Explosive Warm-Up)

Your warm-up begins with just the empty bar.

Setup Checklist:

  • Eyes directly under the bar
  • Shoulder blades tucked tightly together
  • Chest pushed up
  • Hands evenly placed on the bar
  • Feet planted firmly on the floor

Tucking your shoulder blades shortens the distance the bar has to travel and puts you in a much stronger pressing position.

What to Do:

  • Perform 10 explosive reps
  • Lower under control
  • Press the bar as fast as possible

This builds bar speed — and bar speed is essential for heavy lifts.

Step 2: Perfect Your Grip & Wrist Position

Grip placement matters more than people realize.

  • Place your index, middle, or ring finger on the first ring of the bar
  • Choose what feels strongest and most comfortable for your build
  • Keep wrists straight, not bent back
  • Knuckles pointed toward the ceiling

Think of the bar as an extension of your arms — squeeze it hard. Like you’re trying to bend the bar… HARD!

Step 3: Bar Path & Elbow Position (Strength Over Bodybuilding)

When lowering the bar:

  • Bring it down to the nipple line or just below
  • Elbows should come in toward your ribs
  • Avoid flaring elbows out wide

This is a strength-focused bench, not a bodybuilding pec isolation movement. Powerlifters use this elbow position because it’s simply more efficient.

Step 4: Warm-Up Sets That Don’t Kill Your Strength

Here’s the exact warm-up progression I recommend if your goal is 225 for one clean rep:

Warm-Up Breakdown:

  • Bar x 10 (explosive)
  • 135 x 5 (explosive)
  • 185 x 3
  • 205 x 1
  • 225 x 1

That’s it. Not complicated. Not a lot of repetitions. Save your power while priming your nervous and muscular systems.

Rest Periods:

  • 60–90 seconds between sets
  • Up to 2 minutes if needed
  • Just enough time to refocus and breathe

As I mentioned, you’re priming your nervous system — not draining your energy.

Step 5: Full-Body Tension Is the Secret Weapon

A strong bench press is a full-body lift, not just chest and arms.

Your points of contact should be:

  • Head
  • Upper back
  • Hips
  • Feet

Feet stay on the floor — no exceptions if strength is the goal.

A small arch is fine (as long as hips and shoulders stay on the bench). This helps:

  • Elevate the chest
  • Reduce range of motion
  • Improve leverage

Step 6: The Power Rep (205 → 225)

At 205, you should feel:

  • Tight
  • Confident
  • In control

Take a deep breath before unracking.
Lower the bar with control.
The moment it touches your chest — explode upward.

If 205 moves smoothly, you’re ready.

Step 7: Benching 225 With Confidence

Now it’s time.

Final Mental Checklist:

  • Eyes under the bar
  • Shoulder blades locked in
  • Feet driving into the floor
  • Full breath
  • Death grip on the bar

Press with speed and confidence.

If everything is connected — floor → legs → torso → arms → bar — the rep will feel powerful and smooth.

How to Hit 225 LBS on the Bench Press ||—-|| 1 Rep Max Method

Watch the Full Video Demonstration Here: 

Final Thoughts From Coach Chris

The bench press is one of the big three lifts for a reason. When your technique is dialed in, strength feels effortless — and progress comes faster.

If you clean up your setup, stop over-warming up, and focus on full-body tension, 225 becomes inevitable.

Don’t forget to grab my FREE PDF guide: “7 Fastest Ways to Increase Your Bench Press” — it’s totally free and dives even deeper into these strategies.

Subscribe to the Critical Bench YouTube channel for daily strength, health, and performance content, and I’ll see you in the next workout.

Coach’s Note: How This Method Scales for Stronger Lifters

If you’ve already used this warm-up system to hit 225 pounds successfully, you’ve experienced why it works:

  • Low reps
  • Explosive intent
  • Minimal fatigue
  • Maximum confidence under the bar

That philosophy does not change as the weights go up.

However, once you move beyond roughly 250 pounds, smart lifters benefit from one small adjustment — tighter weight jumps, not more volume.

As bench press goals climb into the 275–315+ range, the nervous system becomes the limiting factor more than muscle endurance. Touching one or two heavier singles closer to your top weight helps:

  • Prime the nervous system
  • Reinforce tightness and bar path
  • Build confidence before the max attempt

This does not mean adding more reps.
It means adding precision.

For heavier max attempts, advanced lifters often insert:

  • One extra single around 90%
  • Another single around 93–95%

All reps stay clean. All reps stay explosive. Fatigue remains low.

The rule is simple:
The heavier the max, the closer your final warm-up sets should be — without repeating reps or grinding.

If you’ve mastered this 225-pound approach, you now have a framework that can carry you to 250, 275, 315, and beyond — safely, confidently, and efficiently.