How to Bench 225lbs/100kg: A No-BS Guide

For a lot of lifters, a 225lb/100kg bench press is a milestone.

It’s heavy enough that you’re not a beginner anymore. It’s two plates per side, and looks respectable in the gym. And let’s be honest - it'd just feel good to be able to do it.

Look, I'm going to be honest - I'm far from an elite bencher. The most I've benched is 122.5kg. But, I do know what it's like to really struggle on it, and feel like what works for others, just isn't generating the same results for you. I was once stuck for a long time at 90-95kg. Looking back, I could have gotten 100kg quickly if I knew what I was doing.

Most people never get there. Not because they’re not strong enough. But because their training is either random, too cautious, or trying to do everything at once.

Here's the 6 exact things you need to do to get there:

Me benching 102.5kg for reps

1. Get specific

If your bench is sitting around 60–90kg, and you’re still doing high-rep sets with random accessory work and chasing pump sessions, you’re simply not prioritising strength.

Increasing maximal strength means focusing on force production.

That means:

• Fewer reps

• More rest

• Tracking progress

• Practicing the barbell bench

  
  

  That doesn’t mean maxing out all the time. It means using sets of 3–6 reps with good form, enough rest between sets, and a clear goal to progress.

  
  

  If you’ve been doing 10-12 reps at the same weight for months, or trying to do 1RM every time you set foot in the gym, this is why you’re stuck.

  
  

2. Stop Program Hopping

Nothing kills progress like inconsistency. There is no magic program.

And you'll never figure out if a plan actually works if you don't stick to it for at least 6-8 weeks.

I’ve seen people get stuck at 90kg for years - then break through in 6 weeks by simply committing to a focused plan.

Whiplus, CC BY 2.0 <https://creativecommons.org/licenses/by/2.0>, via Wikimedia Commons

3. Eat Like You Want to Be Strong

Strength comes from muscle. Muscle comes from food. If you’re under-eating, your bench will reflect it.

I’ve coached dozens of naturally skinny guys through this. Once they stop trying to stay shredded year-round, their lifts take off.

1.6-2.2 grams of protein (per kg of bodyweight) is the goal. You should be eating enough calories that your bodyweight at minimum stays the same, or rises by an average of 0.25kg per week (gaining obviously means more strength).

4. Fix Your Setup

Your technique might be costing you 5-10kg, that you could easily pick up by just learning the basics of efficient pressing.

Key points:

• Feet planted and stable

• Shoulder blades pinned and locked in

• Elbows not flaring out like a chicken

• A tight, efficient bar path

5. Train Your Triceps (Properly)

The bench press isn’t just a chest exercise.If you’re failing halfway up, your triceps are the bottleneck.

Start treating them like a muscle group you care about:

• Close-grip bench

• Dips

• Heavy pushdowns

• JM Press

  
  

And stop doing endless sets of cable kickbacks with no progression.

Me meeting and learning from one of the best benchers of all time, Kirill Sarchyev.

6. Track Everything That Matters

• Weekly volume and intensity

• RPE/RIR (how close to failure you are)

• Video your lifts to check technique / RIR

• Sleep, nutrition, consistency

  
  

Stop guessing. Your results will follow your data.

Message from a client who hit 100kg bench.

Want to Bench 225lbs/100kg (Finally)?

This is what I do: Help normal guys get seriously strong, without overthinking everything and spinning their wheels.

If you’re stuck, I can help. Let’s build a plan that actually gets you there - and makes you feel confident under the bar.

📩 Book a 1:1 coaching consult here