Dylan Christian Venzlaff - IN PERSON TRAINER AT LIFETIME

🚨 DONT’T SKIP 🚨

1️⃣ Build a Strong Back (Your Bench Foundation)

Your back stabilizes the entire press. If your lats and upper back are weak, your bench stalls.

Key lifts:
• Barbell Rows
• Pull-ups / Lat Pulldowns
• Seated Cable Rows

Rule:
👉 Your pulling volume should match or exceed your pressing volume.

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2️⃣ Train Triceps Heavy

Most missed benches happen at lockout, which is a tricep issue.

Best tricep builders:
• Close-Grip Bench Press
• Weighted Dips
• Skull Crushers
• Cable Pushdowns

Strong triceps = finishing the lift 🔥

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3️⃣ Perfect Your Bench Setup

Most people lose 30–40 lbs of strength from bad setup.

Bench setup checklist:
• Shoulder blades retracted and pinned
• Feet driving into the floor
• Slight arch in the upper back
• Bar touches lower chest/sternum

Think:
👉 Leg drive + tight back = more power

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4️⃣ Train the Bench Frequently

If you only bench once a week, progress will be slow.

Better approach:
• Bench 2–3 times per week
• One heavy day
• One volume day
• One speed/technique day

Strength is a skill, and skill requires practice.

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5️⃣ Gain Strength & Bodyweight

Most people who bench 225 are usually 180+ lbs with decent muscle mass.

Focus on:
• High protein intake
• Progressive overload
• Adequate calories
• Proper recovery

Muscle moves weight. 🥩

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✅ Bonus Tip:
Use progression like this:
• 185 × 5
• 205 × 3
• 215 × 2

Once you hit those consistently, 225 will come quickly.

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