The world of powerlifting moves fast, but some numbers just stick in your head. When you think about the heaviest weights ever moved by human arms, you might picture massive guys with necks wider than their heads. But honestly, one of the most incredible feats in recent years came from a lifter who redefined what strength looks like for women.
Avory Brown and her bench press have become a bit of a legend in the International Powerlifting League (IPL).
In 2023, she stepped onto the platform and did something that most people—even seasoned gym rats—can’t fathom. She didn't just break a record; she crushed a psychological barrier for female lifters globally.
The 700-Pound Milestone
Let's just be real for a second: 700 pounds is a lot of weight.
It’s about the weight of a grizzly bear. Or a large vending machine. Most people are happy if they can bench their own body weight once. Avory Brown, hailing from New Zealand, managed to bench press 317.5 kg, which translates to that massive 700-pound figure.
She did this in the "equipped" category. For those who aren't gear nerds, "equipped" means she was wearing a bench shirt. These shirts are made of incredibly stiff material that helps protect the shoulders and adds significant tension to help drive the bar off the chest. But don't let the gear fool you. Holding 700 pounds in your hands is terrifying. Your bones feel like they might turn to dust. The shirt helps with the movement, but your central nervous system has to handle the absolute load.
Basically, you still have to be strong as an ox to even attempt it.
Why the Avory Brown Bench Press is Different
Usually, when we talk about all-time world records, the names that pop up are April Mathis or, more recently, the absolute powerhouse Becca Womack. In late 2025, Womack actually pushed the needle even further, hitting a staggering 755 pounds.
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But Brown’s 700-pound lift was the spark. It was the moment the "700 club" became a realistic target for elite female geared lifters.
- The Technique: Geared lifting isn't just about raw power; it's a technical nightmare. If the bar path is off by an inch, the shirt can literally dump the weight toward your face or your stomach.
- The Pressure: Brown’s lift wasn't just a gym PR. It happened under the strict eyes of IPL judges. You need a clean lockout and a steady hold to get those white lights.
- The Impact: It put New Zealand powerlifting on the map in a way that hadn't been seen in years.
People often confuse her with football players or other athletes with similar names—like Ivory Brown or various college "freak" list players—but in the iron game, there's only one Avory.
Breaking Down the Training Philosophy
You don’t just wake up and decide to move 700 pounds. It takes a decade of specific, grueling preparation.
Training for an equipped bench press like Brown's involves "overloading." This means using boards on the chest to shorten the range of motion so you can handle 110% of your max. It's about teaching your brain not to panic when the weight feels like it's crushing your ribcage.
Honestly, the mental side is where most people fail. You have to be okay with the risk. You have to trust your spotters. You have to trust that your triceps won't just give up halfway through the lift.
Common Misconceptions About Geared Lifting
- "The shirt does all the work." Nope. If you put a bench shirt on a random person, they probably couldn't even get the bar down to their chest. The shirt requires a specific amount of force just to compress.
- "It’s safer than raw lifting." It’s different. While it protects the shoulders, the weights are so much higher that any failure is potentially catastrophic.
- "Anyone can do it with enough gear." If that were true, every gym would have people benching 500+. It still requires a massive "raw" strength base.
The Future of the Bench Press
As of 2026, we are seeing women like Womack eyeing the 800-pound mark. It sounds crazy. It probably is. But that’s the nature of the sport. Every time someone like Avory Brown sets a new benchmark, it resets the "impossible" for the next generation.
We’re seeing better shirt technology and better understanding of central nervous system (CNS) recovery. Lifters are staying at their peak longer.
If you’re looking to improve your own bench, you don't need a bench shirt or a world-record ambition. You just need consistency. Most people plateau because they don't eat enough or they don't vary their rep ranges.
Actionable Insights for Your Bench:
- Prioritize Tricep Strength: Your chest starts the lift, but your triceps finish it. Close-grip bench and weighted dips are non-negotiable.
- Upper Back Stability: You can't fire a cannon from a canoe. Build a thick upper back (rows, pull-ups) to create a solid platform to press from.
- Frequency Matters: Most people who want a big bench only press once a week. Try twice, with one day focused on speed and technique, and the other on heavy loads.
- Pause Your Reps: Stop bouncing the bar off your chest. A one-second pause at the bottom builds true "stop-and-go" power.
Avory Brown showed us that the ceiling is much higher than we thought. Whether you're aiming for 135 pounds or 700, the principles of the iron stay the same. You show up, you respect the weight, and you push.