Be sure to wear some weight lifting gloves for this part to protect against hurting your hands while lifting heavy weights. After completing the three-rep test, you should have a solid approximation of where your bench press capabilities stand in comparison to other men.
From there, you should feel a bit more comfortable with testing out your one-rep maximum weight. Weight plates start at as little as a couple of pounds, so you can build up your progression slowly by adding the lightest weights possible everytime you feel your are ready to. Also, regularly bench pressing 2—4 times per week will not only make you stronger but more experienced as well.
Of course, hard work is only effective if you practice the movement properly for optimal results. Here are some tips to ensure that you get the most out of your bench press training:. As you work towards your goal, be sure not to jump up to heavier weights too quickly, especially without a spotter. A woman with a few months of experience should be able to bench 95 pounds, an intermediate lifter should lift pounds, and an advanced trainer will be able to press pounds Livestrong.
They both have their place, and to figure out the bench-pressing number you can actually consider both bodyweight and experience level in the same equation to get a much more accurate picture of the bench-pressing standard. An elite athlete of the same weight should be able to lift pounds. As for the average woman, the bench press standards are a little different.
Finally, an elite athlete will be aiming for pounds, as Livestrong explains. Research published in the European Journal of Applied Physiology and Occupational Physiology found that men have greater strength due to having larger muscle fibers.
Men also have slightly stronger muscles than women — about five to 10 percent stronger, in fact — according to The New Rules of Lifting for Women by author Lou Schuler. There are also differences concerning upper body strength as a result of how women have a lower proportion of lean tissue distributed throughout their upper body.
Age is nothing but a number when it comes to fitness. With the proper form, bench press no matter how old you are. Strength is important at all ages, especially as we get older. In fact, when we perform weight training it promotes bone density something we lose as we age. The bench press is a great chest workout , but it also targets the forearms, triceps, shoulders, pecs, rhomboids, and trapezius muscles. The bench press is also a great example of an exercise that promotes our functional fitness.
We build up the muscles in our chest and back and shoulders, which enables us to be able to do the heavy lifting around the house. Next time you are at the gym, go ahead and check out the bench press. Depending on the weight class, bench presses will range from kg to kg for men and 57kg to 86kg for women. Depending on the weight class, bench presses will range from kg to kg for men and 59kg to 71kg for women.
For 37 year old males, the kg class has the weakest bench strength relative to their body weight at 1. For 37 year old females, there is a downward trend in relative strength as body weight increases. Depending on the weight class, bench presses will range from kg to kg for men and 49kg to 73kg for women.
According to the data for the 38 year old females, the 47kg class has the highest relative bench press strength at 1. Depending on the weight class, bench presses will range from kg to kg for men and 54kg to 72kg for women. For the 39 year old males, relative strength decreases as body weight increases. According to the data, the 47kg class has the highest relative bench press strength at 1. The data suggests that there is no significant difference between strength levels of 19 to 39 year olds.
Male relative bench strength stayed consistently between 1. Female relative bench strength stayed consistently between 0. Although we may assume from this data that we do not get stronger as we age, we have to keep in mind that we do not know how long these lifters have been lifting. Perhaps many lifters actually started lifting in their 30s, and do not have a lot of training experience under their belt.
We know that the longer we are involved in powerlifting, the more potential we have to build additional lean mass — which will result in strength gain because we have more contractile tissue working to move the weight. For this reason, we can conclude that strength gains are likely to be made as we age as long as increases in lean body mass are occurring, and we are refining our technique through trial and error.
It should be mentioned that the lower weight classes in each weight class tended to have stronger relative strength than the higher weight classes. With this data in mind, we can identify whether 19 to 39 year old lifters are performing well in the bench press compared to other lifters their age, or if they need improvement.
It is also important to emphasize that longevity in the sport will likely lead to gains in relative strength by developing proper technique and muscle mass that will make lifters more successful in the future.
Amanda Parker has a passion for competing and coaching in both powerlifting and weightlifting. She uses her knowledge from her Kinesiology Degree, CSCS, and Precision Nutrition certification to coach athletes and lifestyle clients for performance in training and nutrition. Connect with her on Instagram. Male 19 Year Olds 53kg The average bench for this weight class is 81kg. Takeaway Across the weight classes, the 66kg 19 year olds have the strongest bench presses on average compared to the other body weight categories at 1.
Female 19 Year Olds 43kg The average bench for this weight class is 43kg. Takeaway Across the weight classes, the 43kg 19 year olds have the strongest bench presses on average compared to the other body weight categories at 1.
Male 20 Year Olds 53kg The average bench for this weight class is 78kg. Takeaway The data shows that the relative bench press strength of male 20 year olds has a downward trend as weight classes increase. Female 20 Year Olds 43kg The average bench for this weight class is 45kg. Takeaway The lighter weight classes have better relative strength on average than the heavier weight classes, with the highest strength levels being the 43kg class with bench presses of 1. Male 21 Year Olds 53kg The average bench for this weight class is 84kg.
Takeaway As the weight classes increase, the average relative strength decreases for the 21 year old males. Female 21 Year Olds 43kg The average bench for this weight class is 43kg.
Takeaway Across the weight classes, the 47kg and 52kg 21 year olds have the strongest bench presses on average compared to the other body weight categories. Male 22 Year Olds 53kg The average bench for this weight class is 91kg. Takeaway The average relative bench press strength has a downward trend as the weight classes increase, with the strongest bench presses from the 53kg class at 1. Female 22 Year Olds 43kg The average bench for this weight class is 45kg.
Takeaway According to the data, the lighter lifters have stronger bench presses on average than the heavier weight classes when body weight is factored in. Male 23 Year Olds 53kg The average bench for this weight class is 67kg.
Takeaway The weight class with the strongest relative bench press for 23 year olds is the 66kg class with average bench presses of 1. Female 23 Year Olds 43kg The average bench for this weight class is 39kg. Takeaway The data shows that for female 23 year olds relative strength decreases as the weight classes increase.
Male 24 Year Olds 53kg The average bench for this weight class is 75kg. Takeaway Across the weight classes, the 59kg 24 year olds have the strongest bench presses on average compared to the other body weight categories. Read more. Is your gym still shut down due to Covid, or are you just looking to switch your leg workout up with a bit of bodyweight work? Squats are a foundational workout, and one of the most popular lifts out there.
The squat works every muscle in your legs, your core, and even some of your upper body for stabilizing the load September Custom Belt Carousel.
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