As one of the most popular exercises performed in the weight room, the amount of weight you can bench press is often compared to other individuals of similar size in the gym. The American College of Sports Medicine uses a percentage of your body weight, along with age and sex to determine how much weight you can bench press.
Determine One-Rep Max
Assess the bench press by determining your one-repetition maximum bench press, or 1RM. The 1RM is the heaviest weight lifted, for one repetition, without assistance, while maintaining proper technique. Select a weight that is 50 percent of your estimated 1RM and complete five to 10 repetitions. Rest for two minutes, then increase the weight to 70 percent of your estimated 1RM, and perform three to five repetitions. Avoid completing more than five repetitions during your warm-up sets, so you do not fatigue your muscles too soon. Increase the weight to 90 to 100 percent of your estimated 1RM and attempt one rep. If the lift is successful, rest three to five minutes before increasing the weight five to 10 lbs. and attempting another lift. Repeat this process until failure occurs. Failure occurs when you cannot complete the lift without assistance or if you lose form. The last weight successfully completed is your 1RM. Always use a spotter during heavy lifts.
Technique
Practice using proper technique on several occasions, using a light weight, before attempting a 1RM bench press. Lie on a bench and place your hands slightly wider than shoulder-width apart using an underhand grip on the bar. Squeeze your shoulder blades together so your back arches up and your chest puffs out slightly. Take the bar off the rack and hold it over your chest. Lower the bar down to your lower chest, pause briefly before pressing it back up to the starting position. Be sure your feet remain on the floor and your glutes stay on the bench throughout the entire movement.
Men's Bench Press
The average amount of weight a man in his 20s can bench press is 106 percent of his body weight or about 143 lbs., if he weighs 135 lbs. A well above average ranking is 148 percent of his body weight, or about 200 lbs. Men in their 30s are ranked average at 93 percent of their weight and well above average at 124 percent of their body, or 125 lbs. and 167 lbs., respectively for a 135-lb. man. An average weight for a man in his 40s is 84 percent or 113 lbs., and a well above average weight is 110 percent or 148 lbs. if he weighs 135 lbs.
Women's Bench Press
Women's standards are slightly lower than men's standards for the bench press. The average amount of weight a woman in her 20s can bench press is 65 percent of her body weight or about 87 lbs. if she weighs 135 lbs. A well above average ranking is 90 percent of her body weight, or about 121 lbs. An average weight for a woman in her 30s is 57 percent, or 77 lbs., if she weighs 135 lbs., and a well above average weight is 76 percent, or 103 lbs. An average weight for a woman in her 40s is 52 percent, or 70 lbs. and a well above average weight is 71 percent, or 96 lbs.
Considerations
Inexperienced individuals with the bench press may prefer using a predicting 1RM calculator to determine your 1RM if you feel uncomfortable attempting a heavy lift. Select a weight about 75 to 90 percent of your estimated 1RM and complete as many repetitions as possible until failure occurs. Then enter the information into a calculator such as the one found in the resources section below by ExRx.net.
References
- ExRx.net; Barbell Bench Press
- "ACSM's Health-Related Physical Fitness Assessment Manual"; American College of Sports Medicine; 2005
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