Barbell Bench Press

Progression Highlights

Starting Suggestions

Steady Opener185 lbs

Match your last starting set to groove technique.

  • • Last top set: 265 lbs × 1 reps.
  • • 67% of Modern Era PR.
Progression Push194.5 lbs

Nudge the load forward while staying crisp.

  • • 71% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendUP · 64.4%
Days Since Last Session6
% of Modern Era PR96.4%
Days Since PR19

Recent Workouts

LastJan 8(6d ago)
185→265 lbs
5 sets · 28 reps · 6,180 vol
-1Jan 5(9d ago)
135→265 lbs
5 sets · 28 reps · 5,700 vol
-2Jan 2(12d ago)
205→245 lbs
3 sets · 16 reps · 3,560 vol
-3Dec 26, 2025(19d ago)
135→275 lbs
6 sets · 32 reps · 6,500 vol
-4Dec 18, 2025(27d ago)
205→265 lbs
5 sets · 16 reps · 3,760 vol

PR Progression (Modern Era)

275 lbDec 26, 2025(19d ago)
1 set2 reps550 vol
265 lbDec 18, 2025(27d ago)
2 sets4 reps1,060 vol
245 lbDec 15, 2025(30d ago)
1 set5 reps1,225 vol
245 lbDec 5, 2025(40d ago)
1 set3 reps735 vol
225 lbMay 7, 2024(616d ago)
1 set3 reps675 vol
205 lbMar 18, 2024(666d ago)
1 set8 reps1,640 vol

Rep Range Records

1RM300 lbs · 4 repsJan 5 (9d ago)(from 265 lbs)
3RM265 lbs · 3 repsDec 26, 2025 (19d ago)
5RM245 lbs · 5 repsDec 15, 2025 (30d ago)
8RM225 lbs · 8 repsJan 8 (6d ago)
10RM195 lbs · 11 repsJan 30, 2025 (349d ago)
12RM185 lbs · 12 repsJan 30, 2025 (349d ago)

Frequently Paired

  1. 1.
    Machine Chest Fly (Pec Deck)
    54% of sessions
  2. 2.
    Isolateral Plate Loaded Incline Press
    16% of sessions
  3. 3.
    Reverse Flyes
    21% of sessions
  4. 4.
    Cable Crossover
    13% of sessions
  5. 5.
    Cable Crunch
    19% of sessions
  6. 6.
    Push-Up
    12% of sessions
  7. 7.
    Exercise Ball Crunch
    34% of sessions
  8. 8.
    Isolateral Plate Loaded Decline Press
    11% of sessions
  9. 9.
    Incline Dumbbell Bench Press
    9% of sessions
  10. 10.
    Plank
    11% of sessions
Action: Focus on hitting 6+ reps at 265 lbs before increasing
(30 days)275 lbsF12-262025-12-26
(60 days)275 lbsF12-262025-12-26
(90 days)275 lbsF12-262025-12-26
(180 days)275 lbsF12-262025-12-26
(365 days)275 lbsF12-262025-12-26
(Modern Era)275 lbsF12-262025-12-26
Exercise Type
Strength - Weight (lbs), Reps
Primary
Chest
Equipment
Barbell
Avg. Weight Lifted
153.2
Avg. Improvement
0.46
Highest Weight (Modern Era)
275 lbs 2025-12-26
Latest Weight
265 lbs 2026-01-08
Lowest Weight
30 lbs 2023-11-07 16:59:57
Days
151
Sets
530
Gap
10
Highest Volume (Modern Era)
2220 2025-01-30
Reps avg. improvement
0.05

Workout History

R1-85 sets
185 lb
10
225 lb
8
245 lb
6
265 lb
3
265 lb
1
PR: 275 (19 days ago) [96%]
M1-55 sets
135 lb
8
205 lb
6
225 lb
6
245 lb
4
265 lb
4
PR: 275 (19 days ago) [96%]
F1-23 sets
205 lb
6
225 lb
6
245 lb
4
PR: 275 (19 days ago) [89%]
F12-266 sets
135 lb
10
205 lb
6
225 lb
6
245 lb
5
265 lb
3
🏆AT275 lb
2
PR: 275 (19 days ago) [100%]
R12-185 sets
205 lb
4
225 lb
4
245 lb
4
🏆AT265 lb
2
265 lb
2
PR: 275 (19 days ago) [96%]
Heavy training today
M12-155 sets
135 lb
10
185 lb
8
205 lb
8
225 lb
6
245 lb
5
PR: 275 (19 days ago) [89%]