How Much Should I Be Able to Bench | A Complete Guide on Bench Press


It can be difficult to determine how much I should bench, no matter if you are a novice or an experienced lifter. The bench press standard is the maximum amount of weight you can bench press, but it depends on many factors. This is due to several factors, including your strength and endurance, weightlifting experience, age, and weight. Athletes can bench press twice as much as an average Joe. Your bench press standard will also depend on your body type and gender. These factors will help you decide if you want to start or stop your bench press routine.

One rep maximum bench press

When you ask how much weight you should be able to bench, you are likely referring to your one-repetition limit. The maximum weight you can lift in one repetition while maintaining good form is your one-repeat maximum. You can calculate your one-rep max on your own, but it is best to have a rough idea of your maximum weight. Although many online calculators can calculate your one-rep max, we will keep it simple. You should lift 1/3 to 33% more than you can for 10 clean reps before reaching muscle fatigue. If your maximum bench weight for 10 reps were 200 pounds, your one-rep max would be 266 pounds.

200 x 0.33 = 66

200 + 66 = 266,

Your general lifting ability is a major determinant of your one-rep maximum. Vice versa. Once you have a one-rep maximum bench press, you will use that number to determine how many reps you should do at different weights.

Endurance maximum press

Although knowing your full one-rep bench press is helpful (especially if you are doing a program that requires you to do a specific number of reps at 30-40% of your max), it does not tell you much about your performance potential. A single max lift is just that, a single burst power. This can only be used once. You can only do one repetition of your max weight after you have benched it. (If you are unable to do one rep max, it is not your one-rep max. Most likely, you won’t be able to bench press with 90-80% of your maximum weight. You tap out all of your strength, and then you have nothing left. This is not the way most sports and activities are done. Most activities require endurance, so the amount of weight you can lift over time is a good indicator of your strength.

How much should I able to bench

It depends on many factors, including sex and age. Women can bench more weight than men, and all people lose muscle mass as they age, starting in their thirties. A man of average size should lift 75 to 100% of his body weight if he has just started weight training. A woman in her 20s who is just starting training should be capable of lifting between 50-66% of her body weight. These numbers will drop by a decade, with men able to lift 75% on average of their bodyweight by their 50s and women lifting about 50% on average. These numbers are for one lift, for someone of small to medium size with little training. Regular, dedicated training will increase the weight a lifter can lift. The more one weighs, the harder it will be to reach these averages.

Learn more: How to do bodyweight chest exercise

How Much Should I Be Able To Bench

Start at the bottom

The weight-bearing bench is not the right place to pretend to be a hero. It would help if you did not bench more than you are allowed to. This can lead to injury, or worse, even death. Try lifting 22 pounds to get started. Then, work on your technique. As you gain more experience, you can lift more weight. If you cannot lift more weight, don’t be embarrassed to the bench with only the bar. Spotters are essential for both beginner and experienced lifters. However, they are more important for the former. Spotters can improve your form and help you in tight spots. Don’t underestimate them! It’s best to pick someone with more benching experience than you when you choose your spotter. You don’t need to be a pro at it, but they should know how to do it correctly to help you.

How to incrase bench press

Slow down and be steady

You can’t expect to be super lifted in a matter of hours. It won’t happen. You need to work on your form first and then add weight once you are satisfied. This will help you see a faster increase in your numbers.

Do better

Healthy, protein-rich foods such as chicken breast, salmon, tuna, and eggs can help build lean muscle. Include fruits, vegetables, healthy fats, and other healthy foods into your daily diet. Make sure to hydrate with the right stuff. I mean water, electrolytes, and protein drinks, but not alcohol. It is important to consume enough fluids before, during, and after your workout.

Continue to push yourself

Variety and muscle confusion will help you get more out of your workouts. You can make your workouts more interesting by adding some variety. Cardio each week can help you become stronger and prevent injury. Before starting your workout, be sure to warm up, stretch, and cool off. You won’t be able to progress to the next level if you are inconsistent with the program that you choose. If you find an exercise too difficult, increase the difficulty.

How to do a bench press

A standard flat bench is an alternative to a bench press rack if you don’t have one. A barbell or dumbbell can be used for bench presses. Whatever weight you decide to use, make sure you select the right one for you. Place the barbell on the bench. Your eyes should align with the uprights of the barbell rack. Remember one thing your head, shoulders, and butt should be flat on the bench. Your feet should be flat on the ground and spaced apart.

  • Keep your shoulders back, and don’t press down on your shoulders.
  • Place your thumbs on the outside edge of your closed fist and grab the barbell with an overhand grip. Your arms should be slightly wider than your shoulders, and your upper arms should be at 45 degrees to the body.
  • Lock your elbows and remove the barbell from the rack. (Don’t drag the barbell in an arc directly from the rack to your chest.
  • Take a deep inhale and lower the bar towards your chest at the nipple line.
  • As you exhale, press the bar to your chest. Extend your arms. Do not focus on the bar but the ceiling.
  • Reduce the bar until it is just below your chest. This is your starting position for the next bench presses.

After you have completed your desired reps:

  • Move the bar backward until it is in a locked position.
  • Slowly move the bar backward until the rack is upright.
  • Lower the bar to rest on the barbell.

Do not try to hit the rack rests directly. You can fall off track and lose control. This can prove dangerous.

Read more: How to use a weight bench

Bench press benefits

The bench press is a complex exercise that works the pectoralis major, anterior deltoids, and triceps brachii. Muscle Growth is not just for bodybuilders but is also beneficial to everyone. It is a Functional Exercise that makes it easier to do everyday activities like pushing or carrying. The bench press is a great tool to restore muscle balance in athletes who use their pulling muscles primarily. 3 The barbell benchpress is also used in powerlifting. For personal coaching, contact a professional coach if you are training for competitive powerlifting.


It is important to understand how much you should be capable of benching to set realistic goals and achieve achievable results. These numbers are important to keep in mind, but they are only numbers on a page. If you want to build muscle, it’s up to you to follow the instructions.

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