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This bench press calculator can be used to work out your approximate 1 rep max bench press.
How much should i bench. 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. Strong lifts states that there are several ways to increase maximum bench press weight. The average weight most adult men and women can bench press depends on age fitness level and other factors. While one rep maximum testing is an important strength indicator it is not the only one.
The way this bench calculator works is it takes the amount of weight you can bench for a certain number of reps and uses a formula to calculate your approximate 1 rep max. How much should i be able to bench press. Bench press standards lb bench press strength standards help you to compare your one rep max lift with other lifters at your bodyweight. If you are a guy theres a good chance youve been asked this question in and out of the gym more than once.
Obviously these figures are not 100 accurate. 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. Bench press 13037000 lifts squat 7490000 lifts deadlift 7576000 lifts shoulder press 1879000 lifts barbell curl 897000 lifts military press 306000 lifts bent over row 592000 lifts front squat 633000 lifts incline bench press 430000 lifts. These include improving technique strengthening the back and arms lifting fast and avoiding injuries.
See chart at right for additional data points. When performing a bench press the lifter should grab the bar close to the wrists and squeeze tight. According to data an untrained 165 pound man can bench press 119 pounds. In asking how much should i be bench pressing most people are thinking in terms of their one rep maximum.
In other words how much weight they can lift with proper form one time. Younger men are typically able to bench press more than older men and men in general. There is also a test of strength endurance.
