Bench Press Weight Chart

This bench press pyramid calculator will help you focus your workouts and get the maximum benefits of pyramid training. Body weight untrained novice intermediate advanced elite. Bench press adult men.

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Bench press weight chart. The bench press max chart is the old school method of approximating your 1 rep max bench press. The multipliers are 112 115 110 for incline press dumbbell incline press and dumbbell flat press respectively. This is to account for the increase difficulty of the lift compared to. If you are not sure what your 1 rep max is i would get a good warm up in and then do a weight that you can barely do 5 times or right to failure so you can then use the chart to figure out your 1 rep max in the chart below to find the proper weight.

Whether you are looking for a 30 day bench press program or a 12 week cycle you re covered. The average weight most adult men and women can bench press depends on age fitness level and other factors. While each plan is designed using the same training methodologies they differ in length to provide you with the best option to suit your specific schedule and needs. Use these charts as a guide to what you can bench for a maximum of one rep.

See where you rank among the charts. Bench press 13 277 000 lifts squat 7 611 000 lifts deadlift 7 687 000 lifts shoulder press 1 906 000 lifts barbell curl 912 000 lifts bent over row 601 000 lifts military press 318 000 lifts incline bench press 437 000 lifts front squat 642 000 lifts hex bar deadlift 319 000 lifts sumo deadlift 164 000 lifts hip thrust 186 000 lifts romanian deadlift 187 000 lifts seated shoulder press 44 000. Bench press max chart. The whole key to doing this program effectively is to start out with a much lighter weight than you would normally use for benching.

For example if you can bench press 225 pounds for a hard set of 5 reps then you should start the program using only 185 pounds for the 5 sets of 5 reps. Younger men are typically able to bench press more than older men and men in general. Powerlifting bench press pyramid program. This calculator works similar to our max lift calculator but adds an additional multiplier based on the exercise you are completing in order to properly convert your lifted weight into your max bench press.

To convert the weights to kilograms take the pounds weight and times it by 0 4536. Below is bench press chart that will help you estimate you 1 rep max. You can then print the personalized bench press or squat strength pyramid routine. To generate a personalized bench press or squat pyramid chart simply enter your 1rm one rep max in the box below.