How Much Should I Bench

You ll quickly discover that most untrained or novice exercisers aren t able to bench press their own bodyweight. According to exercise prescription the amount of weight a person should be able to bench press depends on gender and fitness level. When it comes to figuring out exactly how much you should be able to bench for your age durkin suggests testing your 3 rep maximum 3rm over your 1 rep maximum 1rm.

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For intermediate bench pressers a 181 pound man should be able to bench 200 pounds and a 132 pound woman should be able to bench 95 pounds.

How much should i bench. There are a lot of weird configurations in the world from a table with no vises to the bench with a vise on every corner. The acsm guidelines are based on a percentage of bodyweight that you should be able to bench press. The american college of sports medicine has established bench press guidelines based on the three criteria of age weight and gender to help people work out how much they should be pressing. Women from 50 to 59 years of age should lift 46 for 50 th percentile 52 for 70 th percentile and 61 for 90 th percentile.

See chart at right for additional data points. But how much should you be able to lift. They re bewildering if you ve never spent much time working at a bench to develop a taste for the peccadilloes of all the idiosyncratic forms. According to these guidelines an adult male in his 20 s should be able to do a one rep max with 106.

According to data an untrained 165 pound man can bench press 119 pounds. According to baglione the general rule of thumb for bench press is a moderately healthy injury free average person should be able to press 70 of their body weight. 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. The average weight most adult men and women can bench press depends on age fitness level and other factors.

Younger men are typically able to bench press more than older men and men in general. Women who often wonder how much should i bench press can refer to the following table to know the average bench press one can do based on the age and the body weight. There are good rules for placing the vises on your bench. The average man should be able to stick to this scale below put together by the american college of sports medicine.