A 365-pound (approx. 165 kg) bench press is extremely rare for the general male population, considered an "Elite" or very advanced lift, achievable by a tiny percentage (likely <1%) of lifters, requiring years of dedicated training, great genetics, and significant body size, making it a standout achievement even in serious powerlifting gyms. It's far beyond the average lifter, who might struggle to hit twice their bodyweight or even 225 lbs, placing it in the top few percentiles of strength.
The CDC says the average American male weighs 197.8 pounds. Non-lifters in their 20s can bench press 135 pounds, while elite athletes can lift 360 pounds. For men aged 20-29, the average bench press is about 160 lbs.
While Dwayne "The Rock" Johnson doesn't lift for max weight publicly anymore, he claimed a personal best of 450 lbs (204 kg), with sources suggesting his raw strength could project to around 430 lbs, placing him among elite powerlifters for his weight class, though unverified official competition lifts at that weight are lacking.
Bench pressing 315 is considered very rare. While it's difficult to pinpoint exact percentages, estimates suggest that it's likely less than 1% of the male population can bench 315 pounds, and even less than 0.001% according to some estimates But what do I know?
"I think the most I ever did was 225 [pounds] for eight or nine [reps].
Aaron Donald's Incredible 500-pound Bench Press. Watch DK Metcalf's reaction to Aaron Donald bench pressing an astonishing 500 pounds. Discover more about these NFL stars!
Of those studies in gym surveys suggest that fewer than 10% of male lifters can actually bench 225 for a clean rep. For women, the number is one in about 10, 000 for them as well.
Stallone claims to have been able to bench press 385-400 lbs (174.6-181.4 kg) and squat 500 lbs (226.8 kg) in his prime. While in a bench pressing contest with former Mr. Olympia Franco Columbu, he severely tore his pectoral muscle and needed over 160 stitches on it.
It's possible. You would have to train fairly intelligently for a long time, consistently, and have good genetics for the bench press. There's no guarantee of hitting some specific number.
In fact, Hugh can bench press 315 lbs and leg press 1,000 lbs, which is very impressive for a 6'3″ lifter weighing 195 pounds at under 10% bodyfat. Furthermore, Hugh does this while also employing cardio several times per week and staying incredibly lean year-round. And shall I repeat that he's 44 years old!
John Cena bench presses over 400 pounds and more amazing lifts!
“I'm not really that good at lifting weights,” he admits. “A lot of people can bench-press 250kg; I probably bench 140kg. I just go heavy enough to develop the muscles. What really matters is what you do out on the track.”
Skeletal muscle is a highly heritable quantitative trait, with heritability estimates ranging 30–85% for muscle strength and 50–80% for lean mass.
Overtraining symptoms include persistent fatigue, increased muscle soreness, declining performance, mood changes (irritability, depression), sleep disturbances (insomnia), frequent illness (weakened immune system), increased resting heart rate, and nagging injuries, all stemming from training volume/intensity exceeding recovery capacity, leading to a long-term performance drop that needs significant rest.
Hogan claimed to have a 550-pound bench press during his prime, though this figure remains unofficial and lacks video documentation. Regardless, his in-ring feats of strength spoke volumes.
Gene Rychlak is the first man to bench press over 1,000 lb with a lift of 1,004 lb (455 kg) in November. Scot Mendelson presses 457 kg (1,008 lb) (February 18) in a powerlifting exhibition called Fit Expo in Pasadena, California. Gene Rychlak presses 458 kg (1,010 lb) (December 16).
1% of all people. 225 is a good bench for your standard gym goer. It's great for your average person. 3% of male lifters can bench 225 and only 0.075% of the male population can bench 225.
Less than 1% of people can bench 100kg. It's not just a number- it's a milestone most never reach.
Watch Tom Brady hit a bench press PR of 245lbs! Stay updated on all things Tom Brady and NFL.
Rob Gronkowski -Gronk bench pressed 225 lbs 23 times at the #NFLCombine. That's the equivalent of 18 10-pound cats + the bar.
Rinfret No shade here at Aaron Donald..the man is a beast.. there aren't that many in any contact sport that can bench 500lbs..