How much should I bench press for my weight?
How much should I bench press for my weight?
The amount that you should bench press for you weight, is entirely relative. It can depend on numerous factors including your age, gender and how long you’ve been training.
There is no right answer. However, what there is, is plenty of data on the average bench press, which you can then use to apply to your own situation.
In this article, we’ll be looking at this data to discern an appropriate weight that you should be lifting depending on how long that you have been training.
Contents
How much should a man bench press for their weight?
Below are the average bench press results for men based on their training ability. Here’s how much they are bench pressing depending on their body weight.
Body weight (lbs) | Untrained | Novice | Intermediate | Advanced | Elite |
---|---|---|---|---|---|
114 | 85 | 110 | 130 | 180 | 220 |
123 | 90 | 115 | 140 | 195 | 240 |
132 | 100 | 125 | 155 | 210 | 260 |
148 | 110 | 140 | 170 | 235 | 290 |
165 | 120 | 150 | 185 | 255 | 320 |
181 | 130 | 165 | 200 | 275 | 345 |
198 | 135 | 175 | 215 | 290 | 360 |
220 | 140 | 185 | 225 | 305 | 380 |
242 | 145 | 190 | 230 | 315 | 395 |
275 | 150 | 195 | 240 | 325 | 405 |
319 | 155 | 200 | 245 | 335 | 415 |
320+ | 160 | 205 | 250 | 340 | 425 |
The main factor that has been ignored here is age. Most sources suggest the best way to calculate this is to take 10% off the estimated total if you are over 30, and another 10% every decade older you are than that.
Essentially, if you are untrained – or some mild form of gym experience, you should be able to bench press around 75% of your body weight. Whereas if you are an incredibly seasoned powerlifter you may be able to bench press up to twice your own body weight.
How much should a woman bench press for their weight?
When it comes to the average number of what women should be bench pressing for their weight, it’s a lot lower.
As the chest muscles are typically less of a focus to women in the gym, and other reasons such as general physiology, the lift is typically a lot lower in untrained women.
Here is a list of the average lifts on bench press for women for their weight:
Body weight (lbs) | Untrained | Novice | Intermediate | Advanced | Elite |
---|---|---|---|---|---|
97 | 50 | 65 | 75 | 95 | 115 |
105 | 55 | 70 | 80 | 100 | 125 |
114 | 60 | 75 | 85 | 110 | 135 |
123 | 65 | 80 | 90 | 115 | 140 |
132 | 70 | 85 | 95 | 125 | 150 |
148 | 75 | 90 | 105 | 135 | 165 |
165 | 80 | 95 | 115 | 145 | 185 |
181 | 85 | 110 | 120 | 160 | 195 |
198 | 90 | 115 | 130 | 165 | 205 |
199+ | 95 | 120 | 140 | 175 | 220 |
As you can see, the levels and proportion of bench press to actual body weight are very different.
How to improve how much you can bench press for your weight
There are several ways that you can help improve your bench press for your weight – regardless of your gender.
Below, we’ll give you some hot tips on how to increase your bench press at a faster rate.
Log Everything and Build on It
One of the fastest ways to see results is to keep a detailed log of every workout session. This includes bench press and other lifts. There are plenty of apps out there that can help you do this.
By logging everything, you’re making yourself a score to beat for the next time you return to that particular session. Either you could squeeze in another set, another rep – or even better raise the weight. As long as you are doing more on paper than you were doing last session – even by a tiny amount – you’ll be building to a bigger bench press.
Healthy Diet
It seems obvious, but making sure you’re getting good fuel into your body can help improve your bench press. Giving your body everything it needs to perform at the most optimum level is great for making it perform at its best.
Good Form
Always making sure you have immaculate form is an effective way to get a good bench press for your weight. By doing everything right, you work all the muscles in the right way to build balance and strength across them for one big controlled lift executed to perfection the next time you attempt your one rep max.
What is a good bench press for your weight?
In conclusion, how much you bench press for you weight depends on a variety of factors including the actual weight that you are, your age and how long you have been training.
In our article, we have supplied tables which show the average weight bench pressed depending on weight and skill level that you can use to identify for yourself as to what you think a decent bench press level is.
Be sure to take 10% off the estimate figure for every decade older you are from 30 and onward.
Want a stronger Bench Press?
Use Testo Lab Pro
Testo Lab Pro is an all natural testosterone booster, and is by far the most impressive option that we've come across on the market.
With plenty of clinical studies and research behind it, it's ideal for boosting:
- Muscle Strength
- Muscle Size
- Stress Resistance
- Fat Loss
- Masculinity
- Bone Strength
And more, especially when it comes to adding weight to your bench press, and it's also completely vegan.
To read our full review of Testo Lab Pro can do for you, read our full review in the link below:
Related articles:
- Wilt Chamberlain Bench Press
- How much can Zion Williamson Bench Press?
- How much can Captain America Bench?
- Scot Mendelson | Bench Press, Pec Tear, Height and More
- Decline Bench Press Alternatives
- How much does Luke Voit Bench Press?
- Elbow wraps for Bench Press
- How to Pop Your Pecs
- How much does Stephen Curry Bench Press?
- Calories Burned With Bench Press
- How much can Vince Wilfork Bench press?
- How much can Tiger Woods Bench Press?
- How much does Samaje Perine bench press?
- How much does Ezekiel Elliott Bench Press?
- What is the world record for bench press?
- How to increase bench press by 100lbs?
- How to Bench press a person?
- How much does The Rock bench press?
- How much does a bench press cost?
- How many reps for a bench press?
- How heavy is a bench press bar?
- How much should I bench press for my weight?
- How to get stronger at bench press?
- What is a good bench press weight?
- How often to Bench Press?
- How much can Brock Lesnar Bench Press?
- How much do bench press bars weigh?
- Why does my shoulder hurt when I bench press?
- What muscles do decline bench press work?
- How much can Arnold Schwarzenegger Bench Press?
- What does close grip bench press work?
- How much would a gorilla bench press?
- How many sets of bench press?
- What muscle does bench press work?
- How much does John Cena bench press?
- What distinguishes push-ups from other chest exercises such as the bench press and dumbbell flies?