Gym rats reading this article are all too familiar with the question, “how much do you bench?” When it comes to fitness, bench is kind of used as a measuring stick, especially with the bros. Well, if you love to bench and you love the WWE, get ready to mark out during this article as we shed some light on some of the most impressive bench pressers currently on the WWE and NXT rosters.
We’ll feature a variety of totals in this article; it isn’t all about someone’s one rep max. We’ll also take a look at some impressive totals for reps, we even have a guy on the list that’s currently with NXT who hit 225 for 45 reps! The accomplishment took place during the NXT Combine, we’ll have lots of totals from the event and that also includes a certain female talent as well.
From main roster WWE stars like Roman Reigns and John Cena, to NXT developmental wrestlers like Otis Dozovic and Lars Sullivan, we’ll have a variety of bench press marks in this article. Hell, we even have the Drifter Elias and his impressive bench total! Okay, enough of the hype let’s get to it, here are 15 WWE stars and their impressive bench press totals. Grab a protein shake and enjoy!
15 Cesaro – 405 lbs
Straight up, Cesaro is a freak. Not only can the guy hit 405 on the bench press but he can also snatch and lift 135 on an Olympic bar with one freaking hand! Yes, he’s a one of kind athlete and truthfully a flat out beast.
Despite his outrageous strength, Cesaro has admitted that he’s all about functional training and not about hitting one rep PRs on conventional lifts. Cesaro performs other heavy lifts such as deadlifts and squats - he also enjoys performing circuit type exercises, if you want to burn a heck of a lot and stimulate those muscles, circuits truly aren’t a bad idea. At the age of 37, the Swiss Superman remains in optimal shape as one of the most impressive lifters in all of the WWE.
14 Elias – 405 lbs
Like Triple H stated, Elias was made for the WWE roster. He’s got a unique Drifter gimmick along with the larger than life look of a WWE Superstar. The 29 year old has a tremendous physique which really doesn’t get enough credit. Elias recently shared some of his bodybuilding secrets via the Stone Cold Podcast.
During the interview, Elias revealed some his top lifts which includes the bench press. Elias admitted that 405 is his current max which is quite impressive given his smaller stature compared to most of the others on the list. In terms of fitness routines, Elias enjoys a classic body building routine meant to get the blood flowing and filling out his muscles. He also loves his carbs eating a healthy dose of them. Among his favorite carb choices includes rice and sweet potatoes.
13 Otis Dozovic – 225 lbs (45 reps)
As you’ll see throughout this article, sometimes, the question isn’t how much but instead, how many? During the recent NXT Combine, Otis Dozovic, one half of the tag team Heavy Machinery, stole all the headlines for his remarkable record. Benching 225, Otis destroyed the field hitting the weight for an insane 45 reps, the footage is even more impressive as WWE cameras caught the lift which took place at the Performance Center.
For those that know about Dozovic’s background, it shouldn’t come as too much of a surprise. Before he pursued pro wrestling, Otis was a massive prospect for the US in Greco-Roman wrestling, even taking part in trials for the Olympic team. He would later convert to pro wrestling and get signed to a WWE deal only a year after making his indie debut. Shockingly only 26, he’s got one hell of a future ahead of him.
12 Seth Rollins – 300 lbs (3 reps)
The last piece of footage we saw of Seth Rollins hitting the bench press, Seth easily hit 300 for three reps, though that was some time ago and we assume his strength likely went up since, especially considering he’s filled out quite significantly as of late.
Unlike Elias, Seth performs strength based routines during his workouts, hence the nickname "Cross Fit Jesus". Rollins is a massive advocate for the power type lifts, adopting the style for the last couple of years now. Among his other preferred lifts include the squat and the deadlift as well. We’ve seen him perform both workouts on his Instagram feed regularly; however, footage of his bench progression hasn’t been posted in a while. For what it’s worth, hitting 300 for three reps is still quite admirable given his lighter weight, particularly when the footage was filmed.
11 Mark Henry – 585 lbs
For those 90s wrestling fans out there, this entry is for you. Arguably the greatest lifter in WWE history, Henry forged quite the path in the world of power-lifting before entering the WWE system. In fact, his pre-WWE career was so impressive the WWE took out their cheque book in a big way offering the Texas native a massive ten year deal, one they regretted early on due to his difficulties in and out of the ring.
In fourth grade, Henry was already weight 225! So yea, lifting was basically in his sights early on. He became a three-time national champion along with winning the first ever Arnold Classic Strongman competition. Among some of his most notable lifts include 585 on the bench, 925 on the deadlift and over 1,000 on the squat.
10 Bianca Belair – 75 lbs (51 reps)
Yes, that’s right, even the women can put up impressive marks on the bench press lift. During the NXT Combine, Bianca Belair destroyed the competition in most of the events and that included the bench press trials. Belair made the 75 pounds look like a toy hitting it for 51 reps. Ember Moon also put on an admirable display put it didn’t come close to Belair’s mark who took home the honors in almost every category.
For those of you that aren’t aware, the NXT prospect was a professional CrossFit lifter before entering the WWE, so yea, she’s got some experience with heavy lifting. As if that wasn’t enough, Belair was also a tremendous athlete during her University days becoming a known name in the world of track and field as a hurdler. With such a background, she’s one to watch down in NXT and given her resume, she’s a future champion.
9 Triple H – 275 lbs (16 reps)
Still a beast in the weight room, Triple H has changed up his workout routine during the last couple of years. Gone are the days of bodybuilding routines and in are the days of functional training. Due to several injuries, Hunter wisely decided that it was time to switch routines. He left the bodybuilding days behind him and he’s now training for functional strength which improves his movement overall, something that is needed now that he’s inching towards his 50s and still taking part in in-ring action.
Like others on the list, Hunter has some impressive totals for reps on the bench press. Among his most impressive was hitting 275 for 16 reps. Despite being closer to his 50s, The Game would have still hit the podium during the NXT Combine with the 225 lift, yeah, he’s still a freak.
8 The Rock – 275 lbs (Variation Reps)
Speaking of freaks on the bench press, we know turn our attention to the Great One, The Rock. If you ever lack motivation when it comes to hitting the gym, just search footage of the Great One and that’ll quickly change. Whether it’s with his words or inspirational workout footage, the guy will put you in the mood no matter what time of the day it is. Hell, he even has a darn travelling gym!
Among his most noteworthy lifts includes using the multi-grip bar on the bench press. Rock hit the outrageous mark of 275 while using chains (which makes it harder when you go down) and pausing for two seconds on each of his 10 reps. And oh, if that wasn’t enough he even hit five half reps as well.
7 Titus O’Neil – 545 lbs
Although Titus wasn’t a powerlifter, he still has a credible lifting background as a prominent University football player. Along with hitting 545 as his max, O’Neil also made the statement that his conditioning was just as important as his strength, a factor that helped in the future when he decided to make the jump into pro wrestling.
When asked for some tips on the bench press, Titus made the claim that adopting strength based routine lasting four to six weeks will helps someone’s bench progression according to the big man. Lower reps are also important at first to improve on one’s strength. According to Titus, it’s important to find your one rep max early on and use that as a building block moving forward.
6 Lars Sullivan – 225 lbs (40 reps)
The only NXT Superstar to come near the insane mark put up by Otis was Lars Sullivan who nearly caught the tag team wrestler, he was only five reps away from tying the record mark from the combine. Similar to Otis, Lars made the weight look like a toy and given his size, that really shouldn’t shock anyone. Lars is a beast of a human being and the scary part is that he’s still in his 20s.
With no experience prior to the WWE, the company has taken their time with the blue chipper. He was signed in the fall of 2013 and he’s now really starting to come into his own with future champion written all over him. One would have to think that Vince’s salivating thinking about the big man on the main roster. Everything from his size to his movement is so unique; he’s got quite the future.
5 Big Show – 500 lbs (12 reps)
Big Show doesn’t have a one rep max but instead, he hit 500 pounds for 12 reps, which is absolutely insane. Believe it or not, the big man did in fact weigh 500 pounds at one point during his career, a piece of information that was recently revealed by wrestling pundit Dave Meltzer. Just imagine chucking around 500 pounds and being close to seven feet, my oh my, that's a workout on its own.
Show has recently undergone an insane transformation. The big man shredded down to 60 pounds leaner, crediting his diet for the crazy transformation. Show appears to be in better condition nowadays than ever before, he put his new athleticism on full display during a terrific cage match against Braun Strowman. We haven’t seen the big fellow since.
4 Big E – 575 lbs
If you ask any active member on the WWE roster, who has the most impressive bench press, it’s more than likely they’ll say Big E, who has a monstrous bench max of hitting 575 in John Cena’s gym - a personal record for the big man. The gym erupted when he hit the mark, Cena was playing the role of cheerleader while he was getting spotted by Roman Reigns, so yea, getting motivated to lift the weight wasn’t too difficult with such company.
Of course, Big E also has a powerlifting background before his WWE days. Among his impressive lifts also includes 711 on the squat and 799 on the deadlift. When asked to give advice on how to improve your bench press, Big E stated experience and constantly benching is crucial. He also pointed out that bench variations can also serve a purpose, he uses chains and bands as a way to change things up from time to time.
3 Wesley Blake – 225 lbs (32 reps)
One of the most surprising names in the top three of the bench press competition featured Wesley Blake making the podium. Just by taking a look at Blake, you wouldn’t think he had such strength, heck his former partner Murphy looks to be in a lot better shape, however, the look isn’t always everything and Blake certainly proved that hitting 225 for 32 reps, quite impressive given his size and lack of athletic background.
Blake wasn’t a pro lifter before the WWE, instead, he spent some time at the Dory Funk dojo mastering his craft. After a couple of years independently, Blake was signed to a WWE deal in 2013. Unfortunately, we haven’t heard from him in a while, becoming an afterthought down in development since his tag team alongside Murphy was split up. His future looks rather bleak, but hey, at least he can always say he came in third at the NXT Combine for the bench press lift.
2 Roman Reigns – 445 lbs
Similar to Titus, Roman Reigns can thank his football career prior to the WWE for his bench press skills. Before to his pro wrestling journey, Reigns was fully invested into the football life even hitting a 300 pound weight at one point, Roman recalls trying to get as fat as possible so he could have increased his strength as a defensive player. Gone are those days however as he now maintains a lean physique with the WWE.
When asked for personal tips on improving one’s bench press max, Roman indicated that triceps work is equally as important - so doing lots of dips can aid one’s bench press. He also indicated that negatives are also crucial when performing a bench movement, so going down slowly when working the exercise.
1 John Cena – 480 lbs
When it comes to Olympic style lifts, it doesn’t get any better than John Cena. The dude is an absolute beast, some of his preferred lifts include the squat, snatch, deadlift and of course, the bench press. Seriously speaking, he thrives in all of the lifts – his 480 on the bench press is quite remarkable, beating out his past mark of 465.
Like the others above, Cena credits experience as the best remedy for someone to improve on their bench press totals. Quite simply, Cena said “bench!” when asked what is the best way for someone to improve on this bench press max. At the age of 40, the 16-time champion remains in tremendous condition as arguably the strongest WWE Superstar when you asses pound for pound strength.