Do you know how much you bench? According to the latest research, most people don't. In fact, many people have no idea how much they bench press because they've never even bothered to find out! And that's a shame, because your bench press may be a good marker of your muscle strength. In this article, we will take a look at the average bench press for males and females by age and see if there are any correlations between muscle strength and age.
Bench press is a great workout to judge your strength by how many kilograms you can lift. In this article, we take a look at the average bench press for males and females by age and see if there are any correlations between muscle strength and age.
The bench press is one of the most common exercises used in strength training, bodybuilding, and powerlifting. It involves pushing a weight upwards from a horizontal position on your chest to an extended arm position above the head. The most common weight used in this exercise ranges from 50-100 kgs, though some people can lift much more than that!
The bench press is one of the most popular exercises for men and women alike because it's easy to learn how do correctly and helps build muscle in your upper body at the same time. A man can lift more weight than woman on average because they have both a higher percentage of lean tissue (muscle) relative to their body mass index or BMI, as well as greater bone density compared with those who do not exercise regularly.
If you are wondering how much should I bench press? This article will help answer that question by giving you an idea of what the average bench press for men and women is, as well as how much weight should be used in a set range from light to heavy depending on your age group (under 30 years old). If this sounds like something helpful then keep reading!
What Is The Average Bench Press In Kilograms (KG)?
Male beginner lifters can bench around 48 to 100 kg based on their experience. Female lifters can bench as a beginner on average of 18 kg to intermediate average of 52 kg.
There are a many variables that go into this calculation mainly how much you weigh and your experience as a weightlifter. Below we go over exactly how much you should be averaging based on your bodyweight and experience. All you need to do is simply enter your bodyweight into the search in the according table (male/female) so you can see where you stand.
Male Bench Press Standards
Just enter your bodyweight in kg into the search bar.
Body Weight | Never Lifted | Beginner | Intermediate | Advanced | Pro |
---|---|---|---|---|---|
100 | 30 | 49 | 73 | 103 | 137 |
101 | 30 | 49 | 74 | 104 | 138 |
102 | 31 | 50 | 74 | 105 | 140 |
103 | 31 | 50 | 75 | 106 | 141 |
104 | 31 | 51 | 76 | 107 | 142 |
105 | 32 | 51 | 77 | 108 | 144 |
106 | 32 | 52 | 77 | 109 | 145 |
107 | 32 | 52 | 78 | 110 | 147 |
108 | 32 | 53 | 79 | 111 | 148 |
109 | 33 | 53 | 80 | 112 | 149 |
110 | 33 | 54 | 80 | 113 | 151 |
111 | 33 | 54 | 81 | 114 | 152 |
112 | 34 | 55 | 82 | 115 | 153 |
113 | 34 | 55 | 82 | 116 | 155 |
114 | 34 | 56 | 83 | 117 | 156 |
115 | 35 | 56 | 84 | 118 | 158 |
116 | 35 | 57 | 85 | 119 | 159 |
117 | 35 | 57 | 85 | 121 | 160 |
118 | 35 | 58 | 86 | 122 | 162 |
119 | 36 | 58 | 87 | 123 | 163 |
120 | 36 | 59 | 88 | 124 | 164 |
121 | 36 | 59 | 88 | 125 | 166 |
122 | 37 | 60 | 89 | 126 | 167 |
123 | 37 | 60 | 90 | 127 | 169 |
124 | 37 | 61 | 91 | 128 | 170 |
125 | 38 | 61 | 91 | 129 | 171 |
126 | 38 | 62 | 92 | 130 | 173 |
127 | 38 | 62 | 93 | 131 | 174 |
128 | 38 | 63 | 93 | 132 | 175 |
129 | 39 | 63 | 94 | 133 | 177 |
130 | 39 | 64 | 95 | 134 | 178 |
131 | 39 | 64 | 96 | 135 | 179 |
132 | 40 | 65 | 96 | 136 | 181 |
133 | 40 | 65 | 97 | 137 | 182 |
134 | 40 | 66 | 98 | 138 | 184 |
135 | 41 | 66 | 99 | 139 | 185 |
136 | 41 | 67 | 99 | 140 | 186 |
137 | 41 | 67 | 100 | 141 | 188 |
138 | 41 | 68 | 101 | 142 | 189 |
139 | 42 | 68 | 101 | 143 | 190 |
140 | 42 | 69 | 102 | 144 | 192 |
141 | 42 | 69 | 103 | 145 | 193 |
142 | 43 | 70 | 104 | 146 | 195 |
143 | 43 | 70 | 104 | 147 | 196 |
144 | 43 | 71 | 105 | 148 | 197 |
145 | 44 | 71 | 106 | 149 | 199 |
146 | 44 | 72 | 107 | 150 | 200 |
147 | 44 | 72 | 107 | 151 | 201 |
148 | 44 | 73 | 108 | 152 | 203 |
149 | 45 | 73 | 109 | 153 | 204 |
150 | 45 | 74 | 110 | 155 | 206 |
151 | 45 | 74 | 110 | 156 | 207 |
152 | 46 | 74 | 111 | 157 | 208 |
153 | 46 | 75 | 112 | 158 | 210 |
154 | 46 | 75 | 112 | 159 | 211 |
155 | 47 | 76 | 113 | 160 | 212 |
156 | 47 | 76 | 114 | 161 | 214 |
157 | 47 | 77 | 115 | 162 | 215 |
158 | 47 | 77 | 115 | 163 | 216 |
159 | 48 | 78 | 116 | 164 | 218 |
160 | 48 | 78 | 117 | 165 | 219 |
161 | 48 | 79 | 118 | 166 | 221 |
162 | 49 | 79 | 118 | 167 | 222 |
163 | 49 | 80 | 119 | 168 | 223 |
164 | 49 | 80 | 120 | 169 | 225 |
165 | 50 | 81 | 120 | 170 | 226 |
166 | 50 | 81 | 121 | 171 | 227 |
167 | 50 | 82 | 122 | 172 | 229 |
168 | 50 | 82 | 123 | 173 | 230 |
169 | 51 | 83 | 123 | 174 | 232 |
170 | 51 | 83 | 124 | 175 | 233 |
171 | 51 | 84 | 125 | 176 | 234 |
172 | 52 | 84 | 126 | 177 | 236 |
173 | 52 | 85 | 126 | 178 | 237 |
174 | 52 | 85 | 127 | 179 | 238 |
175 | 53 | 86 | 128 | 180 | 240 |
176 | 53 | 86 | 128 | 181 | 241 |
177 | 53 | 87 | 129 | 182 | 242 |
178 | 53 | 87 | 130 | 183 | 244 |
179 | 54 | 88 | 131 | 184 | 245 |
180 | 54 | 88 | 131 | 185 | 247 |
181 | 54 | 89 | 132 | 186 | 248 |
182 | 55 | 89 | 133 | 187 | 249 |
183 | 55 | 90 | 134 | 188 | 251 |
184 | 55 | 90 | 134 | 190 | 252 |
185 | 56 | 91 | 135 | 191 | 253 |
186 | 56 | 91 | 136 | 192 | 255 |
187 | 56 | 92 | 137 | 193 | 256 |
188 | 56 | 92 | 137 | 194 | 258 |
189 | 57 | 93 | 138 | 195 | 259 |
190 | 57 | 93 | 139 | 196 | 260 |
191 | 57 | 94 | 139 | 197 | 262 |
192 | 58 | 94 | 140 | 198 | 263 |
193 | 58 | 95 | 141 | 199 | 264 |
194 | 58 | 95 | 142 | 200 | 266 |
195 | 59 | 96 | 142 | 201 | 267 |
196 | 59 | 96 | 143 | 202 | 269 |
197 | 59 | 97 | 144 | 203 | 270 |
198 | 59 | 97 | 145 | 204 | 271 |
199 | 60 | 98 | 145 | 205 | 273 |
200 | 60 | 98 | 146 | 206 | 274 |
201 | 60 | 98 | 147 | 207 | 275 |
202 | 61 | 99 | 147 | 208 | 277 |
203 | 61 | 99 | 148 | 209 | 278 |
204 | 61 | 100 | 149 | 210 | 279 |
205 | 62 | 100 | 150 | 211 | 281 |
206 | 62 | 101 | 150 | 212 | 282 |
207 | 62 | 101 | 151 | 213 | 284 |
208 | 62 | 102 | 152 | 214 | 285 |
209 | 63 | 102 | 153 | 215 | 286 |
210 | 63 | 103 | 153 | 216 | 288 |
211 | 63 | 103 | 154 | 217 | 289 |
212 | 64 | 104 | 155 | 218 | 290 |
213 | 64 | 104 | 155 | 219 | 292 |
214 | 64 | 105 | 156 | 220 | 293 |
215 | 65 | 105 | 157 | 221 | 295 |
216 | 65 | 106 | 158 | 222 | 296 |
217 | 65 | 106 | 158 | 224 | 297 |
218 | 65 | 107 | 159 | 225 | 299 |
219 | 66 | 107 | 160 | 226 | 300 |
220 | 66 | 108 | 161 | 227 | 301 |
221 | 66 | 108 | 161 | 228 | 303 |
222 | 67 | 109 | 162 | 229 | 304 |
223 | 67 | 109 | 163 | 230 | 306 |
224 | 67 | 110 | 164 | 231 | 307 |
225 | 68 | 110 | 164 | 232 | 308 |
226 | 68 | 111 | 165 | 233 | 310 |
227 | 68 | 111 | 166 | 234 | 311 |
228 | 68 | 112 | 166 | 235 | 312 |
229 | 69 | 112 | 167 | 236 | 314 |
230 | 69 | 113 | 168 | 237 | 315 |
231 | 69 | 113 | 169 | 238 | 316 |
232 | 70 | 114 | 169 | 239 | 318 |
233 | 70 | 114 | 170 | 240 | 319 |
234 | 70 | 115 | 171 | 241 | 321 |
235 | 71 | 115 | 172 | 242 | 322 |
236 | 71 | 116 | 172 | 243 | 323 |
237 | 71 | 116 | 173 | 244 | 325 |
238 | 71 | 117 | 174 | 245 | 326 |
239 | 72 | 117 | 174 | 246 | 327 |
240 | 72 | 118 | 175 | 247 | 329 |
241 | 72 | 118 | 176 | 248 | 330 |
242 | 73 | 119 | 177 | 249 | 332 |
243 | 73 | 119 | 177 | 250 | 333 |
244 | 73 | 120 | 178 | 251 | 334 |
245 | 74 | 120 | 179 | 252 | 336 |
246 | 74 | 121 | 180 | 253 | 337 |
247 | 74 | 121 | 180 | 254 | 338 |
248 | 74 | 122 | 181 | 255 | 340 |
249 | 75 | 122 | 182 | 256 | 341 |
250 | 75 | 123 | 183 | 258 | 343 |
251 | 75 | 123 | 183 | 259 | 344 |
252 | 76 | 123 | 184 | 260 | 345 |
253 | 76 | 124 | 185 | 261 | 347 |
254 | 76 | 124 | 185 | 262 | 348 |
255 | 77 | 125 | 186 | 263 | 349 |
256 | 77 | 125 | 187 | 264 | 351 |
257 | 77 | 126 | 188 | 265 | 352 |
258 | 77 | 126 | 188 | 266 | 353 |
259 | 78 | 127 | 189 | 267 | 355 |
260 | 78 | 127 | 190 | 268 | 356 |
261 | 78 | 128 | 191 | 269 | 358 |
262 | 79 | 128 | 191 | 270 | 359 |
263 | 79 | 129 | 192 | 271 | 360 |
264 | 79 | 129 | 193 | 272 | 362 |
265 | 80 | 130 | 193 | 273 | 363 |
266 | 80 | 130 | 194 | 274 | 364 |
267 | 80 | 131 | 195 | 275 | 366 |
268 | 80 | 131 | 196 | 276 | 367 |
269 | 81 | 132 | 196 | 277 | 369 |
270 | 81 | 132 | 197 | 278 | 370 |
271 | 81 | 133 | 198 | 279 | 371 |
272 | 82 | 133 | 199 | 280 | 373 |
273 | 82 | 134 | 199 | 281 | 374 |
274 | 82 | 134 | 200 | 282 | 375 |
275 | 83 | 135 | 201 | 283 | 377 |
276 | 83 | 135 | 201 | 284 | 378 |
277 | 83 | 136 | 202 | 285 | 379 |
278 | 83 | 136 | 203 | 286 | 381 |
279 | 84 | 137 | 204 | 287 | 382 |
280 | 84 | 137 | 204 | 288 | 384 |
281 | 84 | 138 | 205 | 289 | 385 |
282 | 85 | 138 | 206 | 290 | 386 |
283 | 85 | 139 | 207 | 291 | 388 |
284 | 85 | 139 | 207 | 293 | 389 |
285 | 86 | 140 | 208 | 294 | 390 |
286 | 86 | 140 | 209 | 295 | 392 |
287 | 86 | 141 | 210 | 296 | 393 |
288 | 86 | 141 | 210 | 297 | 395 |
289 | 87 | 142 | 211 | 298 | 396 |
290 | 87 | 142 | 212 | 299 | 397 |
291 | 87 | 143 | 212 | 300 | 399 |
292 | 88 | 143 | 213 | 301 | 400 |
293 | 88 | 144 | 214 | 302 | 401 |
294 | 88 | 144 | 215 | 303 | 403 |
295 | 89 | 145 | 215 | 304 | 404 |
296 | 89 | 145 | 216 | 305 | 406 |
297 | 89 | 146 | 217 | 306 | 407 |
298 | 89 | 146 | 218 | 307 | 408 |
299 | 90 | 147 | 218 | 308 | 410 |
300 | 90 | 147 | 219 | 309 | 411 |
Female Bench Press Standards
Just enter your bodyweight in kg into the search bar.
Body Weight | Never Lifted | Beginner | Intermediate | Advanced | Pro |
---|---|---|---|---|---|
90 | 17 | 32 | 51 | 77 | 104 |
91 | 17 | 32 | 52 | 77 | 106 |
92 | 17 | 32 | 52 | 78 | 107 |
93 | 18 | 33 | 53 | 79 | 108 |
94 | 18 | 33 | 54 | 80 | 109 |
95 | 18 | 33 | 54 | 81 | 110 |
96 | 18 | 34 | 55 | 82 | 111 |
97 | 18 | 34 | 55 | 82 | 113 |
98 | 19 | 34 | 56 | 83 | 114 |
99 | 19 | 35 | 56 | 84 | 115 |
100 | 19 | 35 | 57 | 85 | 116 |
101 | 19 | 35 | 58 | 86 | 117 |
102 | 19 | 36 | 58 | 87 | 118 |
103 | 20 | 36 | 59 | 88 | 119 |
104 | 20 | 36 | 59 | 88 | 121 |
105 | 20 | 37 | 60 | 89 | 122 |
106 | 20 | 37 | 60 | 90 | 123 |
107 | 20 | 37 | 61 | 91 | 124 |
108 | 21 | 38 | 62 | 92 | 125 |
109 | 21 | 38 | 62 | 93 | 126 |
110 | 21 | 39 | 63 | 94 | 128 |
111 | 21 | 39 | 63 | 94 | 129 |
112 | 21 | 39 | 64 | 95 | 130 |
113 | 21 | 40 | 64 | 96 | 131 |
114 | 22 | 40 | 65 | 97 | 132 |
115 | 22 | 40 | 66 | 98 | 133 |
116 | 22 | 41 | 66 | 99 | 135 |
117 | 22 | 41 | 67 | 99 | 136 |
118 | 22 | 41 | 67 | 100 | 137 |
119 | 23 | 42 | 68 | 101 | 138 |
120 | 23 | 42 | 68 | 102 | 139 |
121 | 23 | 42 | 69 | 103 | 140 |
122 | 23 | 43 | 70 | 104 | 142 |
123 | 23 | 43 | 70 | 105 | 143 |
124 | 24 | 43 | 71 | 105 | 144 |
125 | 24 | 44 | 71 | 106 | 145 |
126 | 24 | 44 | 72 | 107 | 146 |
127 | 24 | 44 | 72 | 108 | 147 |
128 | 24 | 45 | 73 | 109 | 148 |
129 | 25 | 45 | 74 | 110 | 150 |
130 | 25 | 46 | 74 | 111 | 151 |
131 | 25 | 46 | 75 | 111 | 152 |
132 | 25 | 46 | 75 | 112 | 153 |
133 | 25 | 47 | 76 | 113 | 154 |
134 | 25 | 47 | 76 | 114 | 155 |
135 | 26 | 47 | 77 | 115 | 157 |
136 | 26 | 48 | 78 | 116 | 158 |
137 | 26 | 48 | 78 | 116 | 159 |
138 | 26 | 48 | 79 | 117 | 160 |
139 | 26 | 49 | 79 | 118 | 161 |
140 | 27 | 49 | 80 | 119 | 162 |
141 | 27 | 49 | 80 | 120 | 164 |
142 | 27 | 50 | 81 | 121 | 165 |
143 | 27 | 50 | 82 | 122 | 166 |
144 | 27 | 50 | 82 | 122 | 167 |
145 | 28 | 51 | 83 | 123 | 168 |
146 | 28 | 51 | 83 | 124 | 169 |
147 | 28 | 51 | 84 | 125 | 171 |
148 | 28 | 52 | 84 | 126 | 172 |
149 | 28 | 52 | 85 | 127 | 173 |
150 | 29 | 53 | 86 | 128 | 174 |
151 | 29 | 53 | 86 | 128 | 175 |
152 | 29 | 53 | 87 | 129 | 176 |
153 | 29 | 54 | 87 | 130 | 177 |
154 | 29 | 54 | 88 | 131 | 179 |
155 | 29 | 54 | 88 | 132 | 180 |
156 | 30 | 55 | 89 | 133 | 181 |
157 | 30 | 55 | 89 | 133 | 182 |
158 | 30 | 55 | 90 | 134 | 183 |
159 | 30 | 56 | 91 | 135 | 184 |
160 | 30 | 56 | 91 | 136 | 186 |
161 | 31 | 56 | 92 | 137 | 187 |
162 | 31 | 57 | 92 | 138 | 188 |
163 | 31 | 57 | 93 | 139 | 189 |
164 | 31 | 57 | 93 | 139 | 190 |
165 | 31 | 58 | 94 | 140 | 191 |
166 | 32 | 58 | 95 | 141 | 193 |
167 | 32 | 58 | 95 | 142 | 194 |
168 | 32 | 59 | 96 | 143 | 195 |
169 | 32 | 59 | 96 | 144 | 196 |
170 | 32 | 60 | 97 | 145 | 197 |
171 | 32 | 60 | 97 | 145 | 198 |
172 | 33 | 60 | 98 | 146 | 200 |
173 | 33 | 61 | 99 | 147 | 201 |
174 | 33 | 61 | 99 | 148 | 202 |
175 | 33 | 61 | 100 | 149 | 203 |
176 | 33 | 62 | 100 | 150 | 204 |
177 | 34 | 62 | 101 | 150 | 205 |
178 | 34 | 62 | 101 | 151 | 206 |
179 | 34 | 63 | 102 | 152 | 208 |
180 | 34 | 63 | 103 | 153 | 209 |
181 | 34 | 63 | 103 | 154 | 210 |
182 | 35 | 64 | 104 | 155 | 211 |
183 | 35 | 64 | 104 | 156 | 212 |
184 | 35 | 64 | 105 | 156 | 213 |
185 | 35 | 65 | 105 | 157 | 215 |
186 | 35 | 65 | 106 | 158 | 216 |
187 | 36 | 65 | 107 | 159 | 217 |
188 | 36 | 66 | 107 | 160 | 218 |
189 | 36 | 66 | 108 | 161 | 219 |
190 | 36 | 67 | 108 | 162 | 220 |
191 | 36 | 67 | 109 | 162 | 222 |
192 | 36 | 67 | 109 | 163 | 223 |
193 | 37 | 68 | 110 | 164 | 224 |
194 | 37 | 68 | 111 | 165 | 225 |
195 | 37 | 68 | 111 | 166 | 226 |
196 | 37 | 69 | 112 | 167 | 227 |
197 | 37 | 69 | 112 | 167 | 229 |
198 | 38 | 69 | 113 | 168 | 230 |
199 | 38 | 70 | 113 | 169 | 231 |
200 | 38 | 70 | 114 | 170 | 232 |
201 | 38 | 70 | 115 | 171 | 233 |
202 | 38 | 71 | 115 | 172 | 234 |
203 | 39 | 71 | 116 | 173 | 235 |
204 | 39 | 71 | 116 | 173 | 237 |
205 | 39 | 72 | 117 | 174 | 238 |
206 | 39 | 72 | 117 | 175 | 239 |
207 | 39 | 72 | 118 | 176 | 240 |
208 | 40 | 73 | 119 | 177 | 241 |
209 | 40 | 73 | 119 | 178 | 242 |
210 | 40 | 74 | 120 | 179 | 244 |
211 | 40 | 74 | 120 | 179 | 245 |
212 | 40 | 74 | 121 | 180 | 246 |
213 | 40 | 75 | 121 | 181 | 247 |
214 | 41 | 75 | 122 | 182 | 248 |
215 | 41 | 75 | 123 | 183 | 249 |
216 | 41 | 76 | 123 | 184 | 251 |
217 | 41 | 76 | 124 | 184 | 252 |
218 | 41 | 76 | 124 | 185 | 253 |
219 | 42 | 77 | 125 | 186 | 254 |
220 | 42 | 77 | 125 | 187 | 255 |
221 | 42 | 77 | 126 | 188 | 256 |
222 | 42 | 78 | 127 | 189 | 258 |
223 | 42 | 78 | 127 | 190 | 259 |
224 | 43 | 78 | 128 | 190 | 260 |
225 | 43 | 79 | 128 | 191 | 261 |
226 | 43 | 79 | 129 | 192 | 262 |
227 | 43 | 79 | 129 | 193 | 263 |
228 | 43 | 80 | 130 | 194 | 264 |
229 | 44 | 80 | 131 | 195 | 266 |
230 | 44 | 81 | 131 | 196 | 267 |
231 | 44 | 81 | 132 | 196 | 268 |
232 | 44 | 81 | 132 | 197 | 269 |
233 | 44 | 82 | 133 | 198 | 270 |
234 | 44 | 82 | 133 | 199 | 271 |
235 | 45 | 82 | 134 | 200 | 273 |
236 | 45 | 83 | 135 | 201 | 274 |
237 | 45 | 83 | 135 | 201 | 275 |
238 | 45 | 83 | 136 | 202 | 276 |
239 | 45 | 84 | 136 | 203 | 277 |
240 | 46 | 84 | 137 | 204 | 278 |
241 | 46 | 84 | 137 | 205 | 280 |
242 | 46 | 85 | 138 | 206 | 281 |
243 | 46 | 85 | 139 | 207 | 282 |
244 | 46 | 85 | 139 | 207 | 283 |
245 | 47 | 86 | 140 | 208 | 284 |
246 | 47 | 86 | 140 | 209 | 285 |
247 | 47 | 86 | 141 | 210 | 287 |
248 | 47 | 87 | 141 | 211 | 288 |
249 | 47 | 87 | 142 | 212 | 289 |
250 | 48 | 88 | 143 | 213 | 290 |
251 | 48 | 88 | 143 | 213 | 291 |
252 | 48 | 88 | 144 | 214 | 292 |
253 | 48 | 89 | 144 | 215 | 293 |
254 | 48 | 89 | 145 | 216 | 295 |
255 | 48 | 89 | 145 | 217 | 296 |
256 | 49 | 90 | 146 | 218 | 297 |
257 | 49 | 90 | 146 | 218 | 298 |
258 | 49 | 90 | 147 | 219 | 299 |
259 | 49 | 91 | 148 | 220 | 300 |
260 | 49 | 91 | 148 | 221 | 302 |
261 | 50 | 91 | 149 | 222 | 303 |
262 | 50 | 92 | 149 | 223 | 304 |
263 | 50 | 92 | 150 | 224 | 305 |
264 | 50 | 92 | 150 | 224 | 306 |
265 | 50 | 93 | 151 | 225 | 307 |
266 | 51 | 93 | 152 | 226 | 309 |
267 | 51 | 93 | 152 | 227 | 310 |
268 | 51 | 94 | 153 | 228 | 311 |
269 | 51 | 94 | 153 | 229 | 312 |
270 | 51 | 95 | 154 | 230 | 313 |
271 | 51 | 95 | 154 | 230 | 314 |
272 | 52 | 95 | 155 | 231 | 316 |
273 | 52 | 96 | 156 | 232 | 317 |
274 | 52 | 96 | 156 | 233 | 318 |
275 | 52 | 96 | 157 | 234 | 319 |
276 | 52 | 97 | 157 | 235 | 320 |
277 | 53 | 97 | 158 | 235 | 321 |
278 | 53 | 97 | 158 | 236 | 322 |
279 | 53 | 98 | 159 | 237 | 324 |
280 | 53 | 98 | 160 | 238 | 325 |
281 | 53 | 98 | 160 | 239 | 326 |
282 | 54 | 99 | 161 | 240 | 327 |
283 | 54 | 99 | 161 | 241 | 328 |
284 | 54 | 99 | 162 | 241 | 329 |
285 | 54 | 100 | 162 | 242 | 331 |
286 | 54 | 100 | 163 | 243 | 332 |
287 | 55 | 100 | 164 | 244 | 333 |
288 | 55 | 101 | 164 | 245 | 334 |
289 | 55 | 101 | 165 | 246 | 335 |
290 | 55 | 102 | 165 | 247 | 336 |
291 | 55 | 102 | 166 | 247 | 338 |
292 | 55 | 102 | 166 | 248 | 339 |
293 | 56 | 103 | 167 | 249 | 340 |
294 | 56 | 103 | 168 | 250 | 341 |
295 | 56 | 103 | 168 | 251 | 342 |
296 | 56 | 104 | 169 | 252 | 343 |
297 | 56 | 104 | 169 | 252 | 345 |
298 | 57 | 104 | 170 | 253 | 346 |
299 | 57 | 105 | 170 | 254 | 347 |
300 | 57 | 105 | 171 | 255 | 348 |
What Do These Strength Standards Mean?
Never Lifted – Stronger than 3% of lifters. It even takes a novice lifter at times three to four months of practice before they can pull this exercise correctly and with good form.
Beginner – Stronger than 15% of other lifters out there. A beginner has been training for 6 months or less
Intermediate – Stronger than half of all lifters. An intermediate lifter has trained in the technique for a minimum of 1.5-2 years and is still training hard.
Advanced –More powerful than 80 percent of lifters. An advanced lifter has put in more than five years of effort.
Pro – A stronger than 95 percent of lifters. To be competitive in strength sports, an elite lifter must have spent more than five years training. We call them the 5 percenters. Get here and you are among the elite of the world.
How To Increase Your Bench Press Quickly
You can increase your bench press quickly by focusing on the below factors:
- Proper Form – proper form won't only help you increase your weight but also keep you from getting injured.
- Bench Shirt – you can get a bench shirt that helps you keep your form and helps you lift and yes they are legal for competition.
- Wrist Wraps – wrist wraps mainly if you have weaker wrists will help you stop wasting your energy.
- Grip – sometimes some little switches in your grip can help tremendously. For me it was moving my thumb to the bottom side of the bar was an immediate increase in weight.
How To Increase Your Bench Press Long Term
You can increase your bench by following the below tips:
- Stick to your program – weight training programs are built a certain way so you can reach your goals. Stick to it and don't go back and forth or take extra days off unless you have to.
- Heavy Weights – when you're lifting heavy, your body has to recruit more muscle fibers to get the weight up. This will result in an increase in strength and size over time.
- Get Enough Rest – if you're not getting enough rest, your muscles won't have time to recover and grow. Shoot for at least eight hours of sleep per night. You can also take naps during the day or do something relaxing like meditate.
- Eat Right – if you're not eating enough protein then your muscles won't have any fuel to grow and they'll start breaking down instead of growing back stronger than before! Eat at least two grams per pound of bodyweight each day from high-quality sources.
- Supplement Wisely – while you don't need to take supplements to increase your bench press, if you're not getting enough protein from food then a whey protein supplement can help. Take it around 30-60 minutes after your workout for the best results.
- Get Motivated – this one is key! If you're not motivated to lift, it's going to be tough to push yourself hard in the gym. Find a lifting partner, listen to your favorite music while you lift, or watch motivating videos on YouTube before you hit the weights.
- Switch Up Your Routine – once you hit a plateau or get done with a couple rounds of a workout program it is probably time to switch it up. Try a different program for at least three months before returning to the old one so that your body doesn't get too used to it.
Other Chest Exercises
Below are some other chest exercises to help increase your bench press:
- Chest Flys – these you can use a dumbbell or cables. Lay on your back and use as much weight as you are comfortable with. Make sure you arms stay over your chest not bringing up to much so that you are working your shoulders.
- Pec Deck – this is a machine that you sit in and push your arms together to work your chest. Be careful not to use too much weight on this one as it can easily lead to injury.
- Dumbbell Bench Press – the classic bench press! You can do these with either flat or incline benches. This exercise allows you to use a greater range of motion than the barbell bench press.
- Cable Crossover – this exercise is done with two cables and allows you to work your chest from all angles. This is a great finisher for your chest workout.
- Pushups – you can do decline, incline, standard, military, etc to help with your depth in your bench.
Final Thoughts
The average bench press by weight and age may be considered as a marker of your muscle strength. Proper form, a bench shirt, wrist wraps, grip switches, sufficient rest, eating right, supplementing wisely, getting motivated and switching up your routine are all ways to help you increase your bench press over time. While there are many other chest exercises to consider in addition to the ones listed in this article, following the proper tips will undoubtedly result in an increased bench press.