For men:
- 1 times your bodyweight: excellent
- 1.5 times your bodyweight: Exceptional work, brother!
What is considered a good bench press weight?
A good bench press weight depends on your age, body weight and your level of experience but an average 20 year old weighing just less than 200 lb should aim for between 135 and 360 pounds. It’s natural to wonder how you compare to others in the gym and so you may be wanting to know what a good bench press weight actually is.
What is an impressive amount of weight to bench press?
That jumps up to 175 for a novice and 215 for an intermediate lifter. At the advanced level, the number is 290 pounds. Meanwhile, the average bench press standard for an untrained woman who weighs 165 pounds is a bench of 80 pounds, or 95 for a novice.
How much weight should I be able to bench press?
With all factors being average, a man who is new to lifting should be able to bench press 178 pounds, while a beginning woman should be able to press 70 pounds. But there are many factors that must be taken into consideration for an accurate answer. Anyone new to bench pressing invariably asks “How much should I be able to bench press?”
How much should I bench press for my weight chart?
The weight class will determine the amount the bench press will vary between 84kg and 165kg for males and 43kg to the weight of 76kg for women. For males of 53-66kg, the average bench press weight will be 84-108kg. For males of 74-93kg, the average bench press weight will be 118-136kg.
How much weight can you bench press?
The average man in his thirties can bench press 90 percent of his body weight, though this can vary depending on several factors.
How to determine a woman's bench press ability?
Size and fitness level , rather than age , are the best ways to determine a woman’s ability to bench press. You can see the breakdown for women here:
What are some exercises to build chest muscle?
Alternatives to bench press. The bench press is one of the best chest exercises to build muscle mass and strength, but other exercises are also beneficial for the chest muscles. Do these exercises in addition to the bench press or as an alternative, depending on your preference and which equipment you have available.
How much does a barbell weigh?
A standard barbell weighs 45 pounds, and you may begin by lifting only the bar. If you haven’t done any lifting before, Marsland recommends learning the technique with a training bar that weighs 22 pounds. This will allow you to feel comfortable and perfect your technique before adding weights.
What scale do you use to determine how much you can lift?
Marsland recommends using the RPE, or Rate of Perceived Exertion scale, to determine how much you can lift. She points out that you should use your entire body for the movement — not just your arms — since it’s a comprehensive movement.
How much weight can a standard barbell lift?
An advanced or elite athlete can usually lift more than twice as much weight as an individual who hasn’t trained can. A standard barbell weighs 45 pounds, and you ...
How to build muscle after a workout?
Eat plenty of fresh fruits and vegetables. Include foods that build lean muscle, such as healthy carbs, fats, and proteins. Stay hydrated and drink enough liquids before, during, and after your workout.
What is a good bench press weight for the average person?
The simple answer is 135 lbs for an average untrained male, but even this depends on your definition of average. Your age, weightlifting experience and bodyweight all come in to so if you’re younger, more experienced and heavier then the average for you will be higher than someone older who weighs less.
How much weight should a 20 year old bench press?
Traditional bench press standards indicate that an average 20 year old man weighing 179.9lbs should be aiming to bench press between 135 and 360 pounds, with the deciding factor being their level of experience.
Should hips be on a bench?
Keep your hips firmly on that bench, it’s OK if there is a bit of drive from the legs or an arch to the back .
What Weight To Start With Bench Press?
Start with a light weight to perfect your technique before adding weights. Use a training bar if you’re new to lifting, it will help you learn the correct form.
What weight should I bench press?
There is no definitive answer to this question as everyone’s bodyweight is different. To find out your own personal bench press weight, you can use an online calculator or measure your body fat percentage using a caliper.
What is a normal starting bench press?
Bench pressing is a great exercise to start with if you are new to weightlifting.
How much weight should I bench to build muscle?
People who bench between 6 and 10 reps generally build muscle mass and strength, while those who do 11 to 15 reps can see better results in terms of growth.
How much should I bench if I weigh 150?
To bench at the 95 pound average, start with a weight of 50 pounds and work your way up to the desired number of repetitions. If you weigh between 132 and 148, use 55-60 percent of your max for reps as this is seen as an elite level for those weights.
Should I bench heavy or light?
Bench press is a great way to build strength and muscle in your chest, shoulders, and arms. To achieve the best results with this exercise, train with heavy weights that target specific muscles.
How much can the average untrained man bench press?
Strength training can help you lose weight and improve your overall fitness level. A man’s bench press range is about 135 to 220 pounds, according to ExRx.net.
How much does a barbell weigh?
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.
How strong is a beginner lifter?
Beginner. Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month. Novice. Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months. Intermediate. Stronger than 50% of lifters.
How long do you have to train to be a lifter?
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
How Much Weight Should a Beginner Bench Press?
If you’ve never done this exercise before or used a weight bench, there’s really only one way to start out. That’s with the bar itself, with no weight on it.
How to progress with heavier bench press weights?
The most important thing you can do to progress with heavier bench press weight is to have perfect form. You know you’re getting the most out of your workout when you fatigue from your lifts without overexerting yourself.
How Much Does a Barbell Weigh?
The type of barbell you use and how much it weighs will help determine how to choose your starting weight.
What can a spotter do for bench press?
A spotter can help you safely increase your bench press weight without worry. They can also study your form to ensure you’re lifting properly. While you’re focused on your form, a spotter can keep track of your reps and sets.
What is the difference between a power bar and a squat bar?
Power bars are stiffer compared to Olympic bars. Squat bars: Most squat rack bars are the same as a standard barbell. However, some are thicker in diameter and stiffer and can weigh 50 pounds or more. Trap bars: Also called a hex bar, this specialized bar is one you step into to use.
How to do a bench press?
“One of the most important things of performing a bench press is using the proper form. Make sure your hands are properly positioned on the bar, your body is in the right place on the bench with your feet flat on the floor. Your form is so important when starting off on the bench press and doing it right from the very start will give you a big advantage as you increase your strength and make progress.”
What is an Olympic bar?
Olympic bars are used for Olympic lifts like the snatch and clean and jerk. Power bars: These bars are usually the same length and weight as a standard men’s bar. They are mostly used for the bench press, squat, and deadlift. Power bars are stiffer compared to Olympic bars.
How much can a man bench press?
How Much Can the Average Man Bench Press? Statistics show that the average, untrained man should be able to bench press at least 135 pounds. In terms of physical fitness, however, average can be a tricky word.
What factors affect bench press?
Multiple factors, such as body type, weight, and overall fitness level, play into how much a person can bench press. Weightlifting fitness trackers can be useful for those wanting to track their progress during their bench press exercises.
Is it dangerous to lift heavy?
While it can be tempting to lift heavy , it can also be very dangerous if you aren’t realistic about your current lifting capabil ities. However, if you do decide to try much heavier weights, be sure to take a look at our reviews of the best weight lifting belts so that your body has some support during the heavy lifts.
Can weightlifting tracker help with bench press?
Weightlifting fitness trackers can be useful for those wanting to track their progress during their bench press exercises. Working Towards Average Bench Press Standards. Even if you fall short of the standards listed above, don’t let that stop you from working up to them. Weig.
Is bench pressing 2 plates good?
But regardless of bodyweight, bench pressing 2 plates looks good in any casual setting. BODYWEIGHT BENCH PRESS. As per these strength norms, a bodyweight seat press is normally grouped between a beginner and a transitional lifter. This would imply that it required some investment to get to a bodyweight seat press.
What equipment do you use for bench press?
The most important pieces of equipment I use on the bench press are my wrist wraps. To move the most weight, you need to create the maximum amount of force. In order to do that, you need to keep your wrists vertical. Wrist wraps can help keep your wrists in a straight line, so I always recommend them.
What is bench press?
The bench press is one of the most important upper-body exercises in your movement toolkit. Not only is it crucial for upper-body muscular development, but it's an exceptional strength builder. Many people think the bench press is just a chest exercise, but I'm here to tell you that your triceps, shoulders, back, and even your glutes are involved. ...
How to get a good grip on a bar?
Grab the bar tightly and with authority. Grip the heck out of it! Hold the bar as far down your palm as possible. If the bar is too high in your hand, or even in your fingers, your wrist will bend backward. A straight wrist provides optimal force. Your grip width will depend on your body type and goals.
What grip width do you need for powerlifting?
Your grip width will depend on your body type and goals. People with longer arms will need to grip wider, as will those who are looking to push maximum weight, such as in competitive powerlifting. Those with shorter arms will need a narrower grip, and if you're lifting primarily in hypertrophy rep ranges, this may be a better position for the majority of your lifting.
How to get a bar off a bench?
Take in a deep breath, unrack the bar, then let the breath out. Don't waste energy lifting the bar off the rack, especially if it's loaded with a lot of weight. If you don't have a partner to help you, drive your back into the bench so hard the bar just pops off.
What shoes should I wear for weight lifting?
They also have a really grippy bottom to keep my feet from sliding. Other people, though, prefer to use shoes with very flat soles, like wrestling shoes or Chuck Taylors. Whatever your pick, try to keep your footwear consistent every time you bench.
Where do you hit the bar in weightlifting?
If you have short arms and a wide grip, the bar will touch higher on your chest. Most people will hit anywhere between their top ab and their nipple line. Wherever the bar hits you, try to hit the same spot every rep.
What to do when benching heavy?
When you bench heavy, treat it as a strength move and follow the standards I lay out in my article " Stop Maxing Out! Lift This Way Instead ." Aim for heavy triples rather than singles, control your pace, and incorporate strategic pauses.
How to get rid of a barbell?
No, I don't care. Foot position: Pull your feet in to about a 90-degree angle at the knee, or slightly tighter. This will allow you to press your feet into the ground solidly to help drive the bar away from you. Bar path: You don't want a straight line—that's too rough on the elbows and shoulders.
What is the trend in box gyms?
Go to your favorite box gym on any Monday, and you'll see a trend that isn't going anywhere: people lining up for the barbell flat bench like it's a cattle call. It's just one of those things. No matter how much strength coaches shout about the importance of other movements like squats, overhead presses, and deadlift variations, the bench press will probably remain the most glamourized movement in the gym.
Can you use a bench as a test lift?
But no matter who you're looking to "wow," there's plenty wrong with using the bench as a test lift. For example, you may be able to lift more weight on the bench than, say, a strict overhead press, but there are also plenty more ways to "cheat" on the bench.
Can you cheat on the bench?
For example, you may be able to lift more weight on the bench than, say, a strict overhead press, but there are also plenty more ways to "cheat" on the bench. Using a bizarrely high arch or stopping short of a full range of motion are two common flaws. Lifting the hips off the bench for assistance is another. Being honest with your technique is a humbling experience, and there's hardly any room for this when standing upright.
Is bench press good for chest?
It's unavoidable: people hear "bench press," and they think "chest." In truth, the flat barbell bench press is only partially effective in taxing the chest fibers. And since the movement is guided by a barbell with a fixed hand and elbow position, it demands plenty of contribution from other muscles, like the front delts and triceps. Even if you put your feet up on the bench and do all the other classic bro stuff, this is never going to be an effective isolation move.
