How Many Bench Presses Are Good?

Therefore, if you are one of them, resist the need to fantasize about bench pressing two plates next month to wow your gym buddies and high school crush (if you have one).

What's your bench bro? In the lifters' community, this has to be one of the most often requested questions. It goes without saying that bench pressing huge weights speaks eloquently about your upper body pushing power.

But are there any criteria that may be used to determine if the weight being benched is adequate? On that topic, this article will provide some clarification. Let's go on and learn more about it.

Gender

Despite the fact that we are not being chauvinistic, males are inherently stronger than women. The main explanation for this is that males secrete more testosterone than women do.

Men should thus aim for a bench press that is equivalent to their body weight. However, a guy would be considered an intermediate or advanced lifter if he can bench press around 114 or 112 times his body weight.

Women should be able to bench press 0.65 times their body weight, which is regarded to be a respectable effort for novice lifters. This figure will rise up to 0.70, or 1 times their body weight, for intermediate and experienced female lifters.

training knowledge

The most important factor in figuring out how much of a bench press would be regarded beneficial for you, obviously, must be your training history. After instance, if you are a complete newbie, you cannot expect to bench press 225 pounds for 5 reps in a month.

Lifters may be roughly categorized into three groups based on their training background: novices (those with 0 to 1 year of experience), intermediates (those with 1-2 years of experience), and advanceds (those with 2-3 years or more of experience).

It would take a long time for complete beginners or novices who have just recently begun their weight training adventure to lift significant weights on the bench press. Therefore, if you are one of them, resist the need to fantasize about bench pressing two plates next month to wow your gym buddies and high school crush (if you have one).

A beginner's bench press should ideally be developed to the point where he can lift 0.8–0.9 times his body weight (in pounds) for 1-3 repetitions. Although it may not seem like much, if you can lift that much weight, you are stronger than 90% of the population.

The same goes for the bench press, which an intermediate lifter should be able to do for 1-3 repetitions at 1-1.5 times body weight.

Advanced lifters would be regarded as exceptional if they were bench pressing twice their body weight or more.

Age

Men are strongest in their 20s when considering them from a biological standpoint. Therefore, a guy between the ages of 20 and 30 should be able to bench press at least his own body weight.

Benching 90% of one's body weight (in pounds) would be regarded as fairly impressive for an intermediate lifter who is in his or her 30s. The proportion would decrease to 80% of the lifter's body weight for an experienced lifter, and so on.

There are, of course, exceptions, so bear that in mind. Here, we're thinking broadly about how much bench pressing is beneficial.

objective of exercise

Last but not least, how much of a bench press would be regarded excellent for you depends greatly on your training objective. If you regularly visit the gym and lift weights to maintain your physical health and strength, you should try to bench press at least one times your body weight. Your bench pressing strength will be regarded as excellent if you can perform it.

Don't depend on the criterion that states simply completing a bench of 225 or more repetitions is significant. Fewer than 1% of individuals can bench 225. Your strength levels are thus at their peak.

Being able to bench press one's body weight would be regarded ideal even for an athlete (such as a football player, swimmer, basketball player, etc.) whose particular activity doesn't necessarily need him/her to be very strong or muscular.

On the other hand, you must achieve some amazing bench press figures whether you participate in a strength-based activity (like powerlifting) or a physique-based competition (like bodybuilding).

For example, a beginning powerlifter has to be able to bench press somewhat more than two times their body weight. Elite powerlifters, on the other hand, would consider hitting a singles bench press with a weight that is 5-7 times their body weight to be optimum.

Bodybuilders and other physique athletes must seem strong and attractive in order to compete in their particular sport. And in order to do that, they exercise more often, which means that bodybuilding plans don't call for them to bench press really large weights.

Bench pressing 0.80–1 times one's body weight is believed to be excellent for an untrained physique athlete. However, for athletes with a well-developed physique, a decent bench press would be equivalent to around double their bodyweight.

Final Reflections

We anticipate that at this point, you have a solid notion of how much bench pressing is healthy for you. However, we would want to caution you that it's imperative that you master your bench pressing form and technique before you start hoping to attain some amazing figures.

No matter how much weight you bench, poor form will still be evident. Additionally, make sure you use your whole range of motion while doing the bench press. Accordingly, the barbell should be touching your chest during the eccentric phase and should be above your chest during the concentric phase with your elbows completely extended.

You may use a coach's help to develop your bench press form since doing so safely will be made possible.

Therefore, start benching your way to increasing both your strength and size now that you are aware of the recommended amount of a bench press for you.