“what is a good bench?” “How much ya bench?” Since the beginning of time, these phrases have been heard in gyms. The bench press is frequently referred to as the “granddaddy” of weight-training exercises, and many people refer to it as the “great leveler.” Remove everything else and see how strong you are pound for pound.
How much you bench relies on a variety of elements, including your inherent physical capability and where you are in your fitness journey, but let’s start with the basics so you have a decent notion of where you are.
Permit me to stop you right now: are you trying to say that the bench press is extremely
That’s exactly what I’m implying. High bench press statistics are a bit of a gimmick, and no matter what those numbers are, the bench press doesn’t quite do what many people think it does.
In essence, there are better exercises for strengthening every muscle that the barbell bench press is attributed with enhancing. The barbell bench press is an effective exercise for both assessing and training the cooperative work of several muscle groups (namely, the chest, shoulders, and triceps).
However, the chest is best trained in a range of motion that allows it to fully open and then fully contract at the peak of the activity, the anterior deltoids in the shoulders are better trained in a variety of activities, and the triceps can be strengthened in a variety of ways.
When it comes to the parlor trick, powerlifters learn to lift with a back bridge, putting the emphasis on the lowest half of their chests — the most strong section of the pectorals — to do the majority of the pressing.
You can use this form at any moment to gimmick your bench pressing for the purpose of increasing your one-rep max or overall rep count. If you train primarily with this form, you’ll lose the general equilibrium of your chest muscles from top to bottom.
All of this seems suitable, but i’m still inquiring about a good bench-press weight.
Okay, but first, please do me a favor: Don’t overload the bar at your home gym with a huge weight that you’re not certain you can handle unless you have a very strong friend nearby. It could as well be a thick, dull guillotine if you send hundreds of pounds crashing down on your neck.
In fact, I’d recommend using a calculator to infer a maximum bench weight based on the most reps you can get with a far lighter weight. It may not appear as remarkable, but you’ll be more comfortable while performing the lifts, and you’ll be less likely to get yourself into a situation from which you can’t get out.
After all, that’s how the NFL does things during its Draft Combine, so it can’t be the worst idea ever.
Okay, now that we’ve gotten that out of the way, let’s get to the point: whether or not you’ve created a “good” bench-press weight is determined by a few elements, one of which is easy to account for and the other of which is more difficult to quantify.
First and foremost, how the weight you press should be understood is influenced by your whole body weight. If an intermediate weightlifter’s target bench-pressing total is an indicator of a “good” bench-press weight, 215 pounds is an excellent bench-pressing target for a 200-pound person, or 7% more than that person’s body weight. The majority of target bench-pressing weights would be in the area of 10% more than a person’s body weight until they hit 200 pounds.
ADVICE FOR MEN:
- 1 times your bodyweight: excellent, excellent.
- 1.5 times your bodyweight: now we’re discussing
- 1.25 times your bodyweight: Exceptional work, brother!
That is the common consensus in the gym.
To dig a little deeper, your age, size, build, and fitness level (or lifting experience) must all be considered. In normal circumstances, the average guy should be able to bench press 90 percent of his body weight.
If you’re reasonably fit and already go to the gym, 1 times your bodyweight is an excellent starting point. Someone with excellent fitness or who is an outstanding athlete, on the other hand, should be able to lift more than twice their own bodyweight.
A 220 pound man in his twenties may lift 225 pounds at an intermediate level, 305 pounds at an advanced level, and 380 pounds at an elite level.
Men are typically strongest in their 20s and 30s, then gradually deteriorate as they age. So, at an intermediate level, a man in his twenties could lift 100 percent of his own weight.
A man in his 30s could lift 90 percent of his body weight at an intermediate level. 80 percent of his body weight in his forties — and so on, albeit there are outliers.
When determining how much they should be able to bench press, size and fitness level are more reliable indicators than age.
If you’re under these weights, remember to gradually increase your weight — no one comes into a gym for the first time looking like they might win a bodybuilding competition (unless you work in a very labor intensive field, and maybe not even then).
Continually comparing yourself and your development to what you see around you is a surefire way to become frustrated. Instead, concentrate on yourself and pay attention to your body.
Get comfortable with your present benching capacity and progressively increase it, while also ensuring that you’re taking care of all of your other core muscles to avoid injury as you take on greater and heavier loads.
Your fitness journey can be accelerated with the appropriate nutrition, so eat healthy and focus on foods that help you create lean muscle – and remain hydrated because you’ll be sweating a lot!
Finally, when exercising, it’s critical to acquire and maintain good form. Don’t forget to use gym equipment and accessories to gain greater assistance and avoid injury when training. Check out our Bench Blasters; they not only assure flawless form, but they can also boost your lifting capacity by up to 20%.
How can I get more powerful?
Maintain consistency in your approach and follow these recommendations to improve the upper-body strength needed to bench press more difficult weights:
Gradually increase your weight while letting go of any urgent goals. Keep in mind that seeing results takes time.
Consume a nutritious diet.
Fresh fruits and vegetables should be consumed in abundance. Include lean muscle-building meals like nutritious carbs, fats, and proteins in your diet. Before, during, and after your workout, stay hydrated by drinking enough liquids.
Make use of proper technique.
Press your feet into the floor, arch your lower back slightly, and press your shoulders and glutes into the bench to do this.
Exert yourself to the point of exhaustion without going too far. To determine your one-repetition maximum, utilize this calculator.
Switch up your strength-training regimen.
This will assist you in reaching your entire body’s potential. Include both cardiovascular and flexibility-building exercises in your routine.
Between weightlifting sessions, give your major muscle groups a full day of rest. If you need to, take a rest between sets. Exhale while lifting the weight and inhale while lowering it to practice proper breathing.
What is a good bench: Review
- 1.2x BW is a decent value.
- It’s impressive to have 1.5x BW.
- The 315 bench puts you in first place. 1% of males are likely to be among the top 10% of lifters.
- 405 bench, you’ve reached elite status.
- You wear sleeveless shirts with a 450+bench…
Use these bench press averages as a starting point for creating your own workout. Prioritize solid form over raising your bench press weight.
F.A.Q what is a good bench:
What is considered a good bench?
In normal circumstances, the average guy should be able to bench press 90 percent of his body weight. If you’re reasonably fit and already go to the gym, 1 times your bodyweight is an excellent starting point.
Is 225 a good bench?
A 225 bench for a woman under 200 pounds, on the other hand, would be a highly competitive (advanced or elite) level lift according to most strength standards. You should compete in professional powerlifting if you’re a woman who can rep 225.
What is an impressive bench?
A male lifter’s average Bench Press weight is 214 lb (1RM). This is a highly remarkable lift that puts you in the Intermediate Strength Level. How do you know if you’re doing a good bench press? Aim for 101 lb (1RM) for male beginners, which is still impressive when compared to the general population.
Maintain a consistent strategy and strive for long-term gains rather than quick fixes. If you’re in pain, pay attention to your body and take a break. Every week, take at least one full day off.
If you’re new to weightlifting or have any medical concerns that could be exacerbated by it, consult your doctor.
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