Multiple World Champion and World Record Holder in Bench Press
Athlete Profile
Name: Fredrik Smulter
Born: June 1983
Height: 181 cm
Wingspan: 186 cm
Weight: Approximately 130 kg (competed around 150 kg)
From: Malax, Ostrobothnia, Finland
Lives: Malax, Ostrobothnia, Finland
Started strength training: 1997
Started competing: 2000 (retired 2017)
Favorite movies: The Unknown Soldier (latest version), The Shawshank Redemption
Early Strength and First Competitions
What did you bench the first time you tried it, and how old were you?
“105 kg at 14 years old.”
How soon did you realize you had what it took to become the best in the world?
“I understood right away that my 105 kg was something special. Others my age with better technique could only manage around 50 kg. But it wasn’t until 2007–2008 that I truly believed in winning a World Championship.”
Do you remember your first competition?
“February 19, 2000 in Jakobstad. I lifted 132.5 kg in the 90 kg class. Before the year ended, I had done 175 kg.”
First competition you were proud of?
“The 175 kg as a 17-year-old at 99 kg bodyweight. I did 175 kg raw in warm-ups and the same in the shirt on the platform. But it wasn’t until 2004–2005 that I reached close to my potential in competition.”
Highs, Lows, and Memorable Moments
Worst competition and why?
“The World or European Championships in Rødby, Denmark in 2007. My shirt tore, and I ended with no result. Tough to travel there for 0 kg.”
Most memorable lift?
“In Rødby again, 2014, becoming the first drug-tested lifter to bench 400 kg. The atmosphere was magical. Even the Swedish national team liked me then.”
Weight Cuts, Eating, and Training Style
Cutting to –125 kg in 2010:
“Strength-wise it went fine. I even muscled up 250 kg raw. But with the shirt it didn’t work. At 120 kg I didn’t have enough padding left, which made shirt benching very difficult.”
Eating during peak years:
“I ate a lot and everything I could find, plus some creatine. Three hot meals, pastries, candy, and a burger on top of that.”
Raw vs Shirted Lifting
Would you have focused on raw lifting if it was as big back then as today?
“Hard to say. Classic bench is the real test of strength and the version most people can relate to. Shirt benching is a circus, but it still requires strength, technique, and courage. I’d be a hypocrite to say it doesn’t have its charm.”
Best and worst bench variations:
“Best: A raw training bench with the butt slightly off and a small sinking pause.
Worst: A raw competition bench with a nitpicking head judge.”
Origin of the term ‘Smultra’:
“Someone on Kolozzeum said it because I often deviated from the program to max out instead.”
Other Sports and What Could Have Been
If SkiErg or bench press became an Olympic sport:
“SkiErg definitely. If bench press became an Olympic sport, I’d probably make a comeback just to participate.”
Armwrestling as an alternative path:
“I’m a big fan and compete 3–4 times a year. As a youth, it could’ve been an option, but I think bench press would still have won because I had such talent for it.”
Standout Training Sessions
Training PRs in a fairly strict gym bench:
- 1 × 301.5 kg
- 2 × 290 kg
- 3 × 281 kg
- 5 × 271 kg
- 9 × 251 kg
- 19 × 220 kg
- 28 × 200 kg
Advice, Legacy, and Retirement
Best tip for getting strong in bench press:
“High reps, high volume, mixed with heavy lifts in short periods.”
Will we ever see a comeback?
“I don’t think so, unless bench press becomes an Olympic sport.”
How do you hope to be remembered?
“For the 400 kg lift, my combination of raw and shirt strength, my training sets, and that I trained harder than 99% of my peers. I know opinions about me vary—some think I’m cocky, others that I’m humble and humorous. I hope it’s the latter.”
Do you want to become monstrously strong in bench press like Smulter? In the Built Strong Training App you’ll find several bench press programs that have helped lifters reach world-class level.
