How Much Should I Bench Press

According to these guidelines an adult male in his 20 s should be able to do a one rep max with 106. 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. The average man should be able to stick to this scale below put together by the american college of sports medicine.

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Basic Guidelines For How Much You Should Be Able To Lift Based On

However to calculate average bench press standards certain factors are required such as sex weight and age.

How much should i bench press. The average weight most adult men and women can bench press depends on age fitness level and other factors. Train like a bodybuilder. But the million dollar question is how much weight should you be able to lift on the bench press or any exercise for that matter. So if you weigh 100kgs you should be able to press 50kgs.

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. Never compare yourself to others. The bench press is widely regarded as the most important exercise for bodybuilders. And the answer is pretty simple you should press half your body weight.

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. 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. Many athletes can t answer this question. The first few sessions will be about self assessment and determining what your current strength levels are.

Start with the bar and go from there. The acsm guidelines are based on a percentage of bodyweight that you should be able to bench press. Only do what you can do. How much should i be able to bench press.

According to the american college of sports medicine a percentage of body weight along with the age will be used together to determine the proper ranking of the bench press or 1rm 1 repetition maximum. If you re looking to maximize muscle size target 8 12 reps per set on average and choose multijoint movements like the bench press squat overhead press bent over row and deadlift which recruit more total muscle mass than single joint moves thus allowing you to lift heavier weights. The only competition you should be concern. Younger men are typically able to bench press more than older men and men in general.