How I benched 315 by first time benching (it's not genetics)

The first time I ever benched properly a few months ago, I was messing around with 225lbs and a thought i may as well try doing 315, with a spotter of course. And I got the rep! It looked ugly as hell. My arch collapsed, no scapular retraction, no leg drive, who knows what I could have done if my technique and tension was on point.

But keep this in mind it wasn't the first time I had worked out. Before this, all my upper pushing work consisted of push up and dip variations. When it comes to calisthenics and gymnastics, I have barely entered the intermediate level relative to some of those monster gymnasts out there, who knows what they can do.

What I am trying to say is there it is possible to climb through the open window into the house of great pressing strength. If you want a big bench, benching is important, but here are a few reasons why I think you should add high volume calisthenics into your program:

• Most pressing exercises can be done anywhere, so when traveling or can't get to the gym, you can still work on your pressing strength
• It will build up your work capacity so you can train harder, for longer.
• If done smartly, it won't impede your recovery.
• If you pick your exercises correctly, it will make you hella strong. 

One program I recommend would be the 100 push up program for any level of strength, it teaches you to follow a program through and be patient which is so important if you want to get anywhere in life, it will improve elbow conditioning and give you great endurance and work capacity.

Here are a bunch of exercises that you can use to increase your bench:

Beginner exercises 

• Push ups and it's variations
• Tricep dips
• Straight bar dips
• Handstand holds against a wall
• Planche leans
• Plyometric push ups

'Advanced' exercises

• Planche variation holds
• Planche variation push ups
• Freestanding handstand holds
• Handstand push ups, freestanding and against a wall
• Handstand push ups with a close grip
• Handstand push ups with one hand elevated
• Full ROM handstand push ups
• Tricep blasters
• Ring dips
• One arm handstand holds against wall
• Weighted dips

Hope this helps
Enjoy the gains
Alex

A simple way to increase number of push ups

Here, I will cover a simple way you can use to increase your number of push ups. This works for pull ups, dips, squats and pretty much any other exercise you can think of. This can be split up into 4 steps.

Step 1 - find your max: Do as many push ups as you can with good form, this is your max

Step 2: Multiply your max by 4, then for the next 10 days, do a total of 4 times your max throughout each day, in multiple sets. Don't go anywhere near failure, stay at least 2-3 reps away from your max per set.

Step 3: Rest 3 days, do not do any push ups during this time, eat well, sleep loads and drink a lot of water.

Step 4: test your new max, and start from step 2 again.

Example:

Step 1: I test my max and can do 20 push ups

Step 2: 20 x 4 = 80. So throughout the day, I will do 80 total push ups. One day I might do 8 sets of 10, the next 16 sets of 5 etc. Stay creative, and listen to your body, if you are feeling weak, do more total sets and less reps per set.

Step 3: I take 3 days rest, eat well, drink milk and play Tekken.

Step 4:  I re-test my max and get 30 push ups, and start from step 2.

This is perfect for beginners, but will work for any level of strength. Remember, you have the whole day to complete the reps, don't be intimidated by the total number of reps, you can just do a set every hour, or 10 minutes, be creative and clever with it and you will find it a lot easier than it seems.

Hope this helps
Enjoy the gains.
Alex