What is the Average Bench Press Capacity?

A guy in his forties can bench press 90% of his body weight on average, however this varies based on a number of variables.

Your degree of fitness and amount of training will determine how much weight you can bench press. CrossFit Shapesmiths' Liz Marsland, a CrossFit L-2 trainer, says she examines a person's size, build, and lifting history to determine what their standard should be.

A trained person can often lift more than twice as much weight as an advanced or exceptional athlete. You may start by lifting only the bar of a 45-pound conventional barbell.

Marsland advises practicing the technique using a training bar that weights 22 pounds if you have never lifted anything before. Before increasing weights, you may do this to become comfortable and refine your technique.

In order to retain your results, it's crucial to employ correct form and build up gradually.

To discover more about bench press averages, continue reading. Remember that everyone is unique, therefore you may not fit into the precise category you believe you do. Utilize these charts to determine where you should be and to establish some objectives.

typical for males

Men will often be able to carry heavier objects than women. Men may raise their bench press weight at this period since they are typically at their strongest in their twenties and thirties. Their bench press weight tends to decrease after they reach their forties.

These guidelines do have certain exceptions, but they are nonetheless essential things to take into account.

typical for females

According to Marsland, because the bench press exercises several body regions, it might be quite helpful for women to increase strength.

How to build strength

Maintain consistency in your technique and adhere to the following advice to build the upper-body strength required to bench press increasingly difficult weights:

Increase progressively

Don't anticipate anything right away; instead, gradually increase the weight. Keep in mind that results don't happen overnight.

Eat a balanced diet.

Obtain a lot of fresh produce and fruits. Include meals that help you gain lean muscle, such as protein, healthy fats, and carbohydrates. Before, during, and after your exercise, be sure you stay hydrated by drinking adequate water.

Use proper form.

Put pressure on the bench with your feet, shoulders, and glutes while gently arching your lower back and forcing your lower back into the bench.

Without going too far or pushing yourself over your limitations, apply enough effort to get exhausted. This calculator may be used to determine your one repetition limit.

Change up your strengthening regimen.

You may target your whole body with this. Include stretches that improve flexibility along with cardiovascular activity.

Between weightlifting exercises, give your main muscle groups at least a full day of rest. Whenever required, take rests between sets. Exhale as you raise the weight and inhale as you lower it to practice proper breathing.

Consult a trainer

Marsland stresses the value of working with a trainer since they can assist you in adhering to a plan and creating the most effective exercise.

"They may provide recommendations on technique, including subtle body angles that only a trainer would perceive," she says. They may provide you the mental fortitude you need to get through that challenging lift while ensuring your safety by positioning your body correctly.

Employ the RPE scale.

Marsland advises utilizing the RPE scale, or Rate of Perceived Exertion scale, to gauge your lifting capacity. She emphasizes that since the activity involves your full body, not just your arms, you should do it.

When adopting the right approach, according to Marsland, her customers may lose up to 20 pounds in only a few sessions. To get the optimum outcomes, she advises them to mix up how they put their bodies under physical stress in the same setting.

substitutes for the bench press

Although the bench press is one of the finest workouts for the chest to increase muscular growth and strength, other exercises may also be helpful.

Depending on your preferences and the equipment you have available, do these exercises instead of or in addition to the bench press.

Deck in pc

Similar to how the bench press works your chest muscles, the pec deck does the same. It is best for novices and those who have lower-body ailments to do the exercise while sitting since it encourages proper posture and form.

Your core, shoulders, and arms will all get stronger through this workout, which will aid with upper-body motions.

Use good form and the appropriate breathing strategies to guarantee safety. If you have any worries about your shoulders, skip this exercise. Keep your breath from being forced or held.

forward-bent cable crossover

With this workout, you may tighten, tone, and strengthen your chest with a pulley machine. It enhances range of motion and balance.

Move slowly and steadily, and don't go above your capabilities. To stimulate certain muscles, try out different angles, but always maintain appropriate form.

squat-down dumbbell flyes

Dumbbell flies while supine strengthen your upper chest and shoulders. Your wrists and arms support stabilizing the motion.

This exercise is performed while reclining on an inclined bench. Dumbbells are often used, but you could also set yourself up with a cable station on either side.

The conclusion

Use these averages for bench press as a benchmark when creating your own program. Prioritize proper technique above adding more weight to your bench press.

Be constant in your approach and strive for long-term success rather than quick fixes. If you experience discomfort, pay attention to your body and take a rest. Every week, take at least one whole day to relax.

If you are just beginning out or have any medical issues that could be impacted by weightlifting, speak with your doctor.

Women, she advises, should begin slowly, particularly if they lack a lot of upper-body strength. To increase your strength, try several variants of pushups, dips, and planks.

The best indicators of a woman's bench press capacity are size and degree of fitness, not age.