The bench press is an effective exercise for increasing muscular strength in the upper body. The one repetition maximum or 1RM is the maximum amount of weight a person can successful lift one time, unassisted, while maintaining proper form. The average amount of weight a female can bench press is based upon your 1RM, which will vary upon your body weight and age.
How to Bench Press
Proper technique is crucial when bench pressing, not only for testing your 1RM, but also for injury prevention. Begin by lying flat on the bench with your feet flat on the floor. Grasp the bar with your hands spaced slightly wider than shoulder-width apart, using an overhand grip. Squeeze your shoulder blades together, causing your back to arch up slightly. Hold the bar directly over your chest; lower the bar down until it reaches the bottom of your chest and pause briefly before pressing up to the starting position. Make sure to keep your butt on the bench and your feet firmly planted on the floor throughout the entire movement.
Determining Your 1RM
Select a weight that is about 50 percent of your predicted 1RM and complete 5 to 10 warmup repetitions. Rest one minute before completing another warmup set of three to five repetitions at about 70 percent of your predicted 1RM. Gradually add weight to the barbell in 5- to 10-lb. increments and perform one repetition. Rest two to three minutes between each attempt and continue making attempts until you reach failure. The last weight you successfully lift is your 1RM. Beginners uncomfortable attempting a 1RM, may complete a three to five rep maximum, and use an online 1RM calculator to calculate your 1RM for you. Always use an experienced spotter when doing any heavy lifts.
Average Female Bench Press
The American College of Sports Medicine classifies using percentiles based on body weight, age and sex. For example, a female in her 30s weighing 140 lbs. in the 50th percentile should have a 1RM of 57 percent of her body weight or 80 lbs. An average ranking is in the 50th percentile, above average is 70th percentile and well above average is 90th percentile. Bench press standards for women in their 20s must lift 65 percent of their body weight for 50th percentile, 74 percent for 70th and 90 percent for 90th. Women in their 30s must lift 57 percent for 50th, 63 percent for 70th and 76 percent for 90th. Women in their 40s must lift 52 percent for 50th, 57 percent for 70th and 71 percent for 90th. Women in their 50s must lift 46 percent for 50th, 52 percent for 70th and 61 percent for 90th.
Using Your 1RM
Once the 1RM is determined, a percentage of that number is used to calculate the desired repetition range to train in when bench pressing. Select a weight that is 80 and 90 percent of your 1RM and use a repetition range of one and six to develop muscular strength and power. Select a weight 67 to 85 percent of your 1RM using a six to 12 repetition range for muscle growth, and use a weight less than 67 percent of your 1RM with repetitions greater than 12 for muscular endurance training.
References
- ExRx.net; Barbell Bench Press
- "ACSM's Guidelines For Exercise Testing and Prescription"; American College of Sports Medicine; 2000
- ExRx.net; Predicting One-Rep Max
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
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