Bench Press Strength Standards: How to Measure Your Fitness Levels

Are you looking to improve your fitness levels and Bench Press performance? If so, you need to know your Bench Press Strength Standards. This article will provide you with all the information you need to measure your fitness levels, as well as a free Bench Press Test Calculator that will allow you to accurately track your progress. Knowing your Bench Press Results will help you set realistic goals and achieve them in record time!

Below is an easy calculator you can use that will compare your one-rep max to other weightlifters that are at or around your bodyweight.

The way it is broken down is into novice or people that have never really lifted before.

When I talk about beginners, I mean those who have been benching for at least a month and who already know how to lift properly. If you fall into this category, you should be able to lift more weight than 5% of your fellow lifters. It’s not much, but remember that you are still at the beginner level. Carry on and you’ll be well on your way to becoming a powerhouse lifter.

Beginners are more powerful than 20% of other lifters. You fall into this category if you've been going to the gym on a regular basis for at least six months.

Intermediate-level lifters have been training for at least two years. They are stronger than 50% of other lifters, which is already remarkable. If you're already in this group, don't be too complacent. Continue to push yourself if you want to rise up and become a specialist. The professional category is for those who have been training

The top level is the pro category. Pro lifters are superior to the vast majority of lifters in terms of strength. They've spent at least five years competing in contests.

Keep in mind that all of these are approximations. It's fine if you fall a bit short or far above these ranges.

Male Bench Press Standards (lbs)

Enter your weight in the search box to find your personal lifting standards and goals you should have.

Female Bench Press Standards (lbs)

Enter your weight in the search box to find your personal lifting standards and goals you should have.

Increasing Your Bench Press

Increasing your bench press can be quite the task. So take a seat, pour yourself a cold one, and let's get started.

First off, you need to find out where you currently stand in terms of your bench press strength. You can do this by using the calculator on this page which is based on averages from people of different levels of experience. This will give you a general idea of where you fall in terms of bench press strength.

Once you know your approximate rank, it's time to set some goals and put in the work! If you're a beginner, try and increase your lift by at least five percent each month. This will help make consistent gains that will add up over time.

Start Slow

You must let go of the notion that you'll be a power lifter overnight. It will not happen this way. Start with good form and progress to heavier weights once you've mastered it. This method will enable your numbers to increase much faster.

Clean Up Your Eating

Make sure to eat protein-rich foods that build lean muscle, such as eggs, salmon, tuna, and chicken breast. Fruits, vegetables, and healthy fats should be incorporated into your daily meals. Make sure you're staying hydrated with the right stuff (not alcohol). Before, during, and after your workout, you must drink sufficient quantities of water.

If you are following a keto or carnivore diet make sure you are strict on it with your carbs , protein, and fat intake on training days especially. We love the ketovore nutritional plan so you can be a little lax on the veggies, but keep the fat content up.

There are a variety of supplements you can take to increase your bench press strength. Creatine is one such supplement that has been shown to be effective in numerous studies. Other popular supplements include pre-workouts, BCAA's, and glutamine. Be sure to do your research before taking any supplements and speak with a professional if you have any questions.

Don't Give Up

Variety is the spice of life, and it also offers a ton of benefits for your fitness routine. When you include change to your regimen, you'll get more from it and will create muscular confusion. Keep things interesting by mixing up your exercises. Cardio exercise once a week can help you build stronger muscles and avoid injury. Make sure you warm up

It's also important to know how much you can bench in order to establish realistic objectives for attainable outcomes. Take notice of these figures, but keep in mind that they're just numbers on a page. It's up to you to apply and adhere to them if you want to become a strong muscular builder.

Just keep moving forward if you have a setback or injury that's okay jump back in. There will be setbacks you will go on vacation. Once you learn to thrive and push forward in every situation you will be fine.

Take A Break and Add Variety

You will plateau or get frustrated with your gains at some point. Then it is time to make a decision take a week or two off you will be surprised when you come back and you have a whole new look at your lifting. A lot of people report their power actually increasing which means your muscles weren't given a chance to heal properly.

Another thing to look at is adding variety to your workout routines. That means don't just use the flat bench to increase your bench. Yes look at the incline and decline but also bring in other weightlifting equipment. Like dumbbells and cables for exercises like pullovers, chest flies, cable crossovers, etc. Also don't knock bodyweight workouts like the pushup you can do inclines, decline, standard, wide, narrow pushups especially when you don't have equipment with you.

Also make sure you focus on those triceps that has always been a week point for myself.

Final Thoughts

In order to increase your bench press, it is important to start slow and gradually increase the weight you are lifting. You should also make sure to eat a protein-rich diet and drink plenty of water. Additionally, you can take supplements such as creatine to help boost your strength. Finally, be sure to keep things interesting by adding variety to your workout routine.