How Much Should I Be Bench Pressing For My Weight

If your goal is increasing bench press strength and upper body mass then generally speaking it appears that upping your bench press frequency to 2 3 4 and maybe even 5 times a week can be a.

How much should i be bench pressing for my weight. Your bodyweight to bench press ratio is dependent on your gender weight and level of fitness. Bench press adult women. Bench press strength standards help you to compare your one rep max lift with other lifters at your bodyweight.

Our bench press standards are based on 13 342 000 lifts by strength level users. Women from 30 to 39 years of age should lift 57 of their body weight for 50 th percentile 63 for 70 th percentile and 76 for 90 th percentile. Instead of performing 4 6 heavy reps work on performing just one rep with the heaviest weight you can manage.

Women from 20 to 29 years of age should lift 65 of their body weight for 50 th percentile 74 for 70 th percentile and 90 for 90 th percentile. 1 5 times your body weight. Basically your one rep max is the amount of weight that you can lift when performing the exercise for one rep only and unassisted.

For example bench press standards for a man who weighs 165 pounds who is untrained 120 pounds while an elite athlete at the same weight has a goal of 320 pounds. When you know what your one rep max is you can then work on increasing it. Body weight untrained novice intermediate advanced elite.

A male performing at an intermediate level should lift 185 pounds. The average man in his thirties can bench press 90 percent of his body weight though this can vary depending on several factors. Fix 7 causes of a weak bench press.