How Much Can The Average Weight Lifter Bench Press?

As one of the three main powerlifting movements, the bench press is often considered one of the best measurements of upper-body strength. Few people actually bench press as much as they claim, and a few significant factors can drastically affect the average amount of weight that most people can bench.

Most People Bench Much Less than They Claim

Few people can bench press as much as they claim. In fact, research in the journal Work in 2010 found that when tested, less than one-third of young men bench-pressed what they claimed they could. One reason for this is that the bench press is easy to cheat on by shortening the range of motion or else asking for a partner to help you. In fact, many fitness professionals, such as elite strength coach Eric Cressey, have suggested that the deadlift is a much more accurate measurement of one's strength because it is impossible to cheat on.

Geared Lifters

One factor that must be considered when comparing averages in the bench press is whether the lifter is using gear. Because of advancements in technology, it is possible to drastically improve the amount of weight you are able to lift by wearing a professionally designed bench suit. Professional powerlifter Jim Wendler suggested in an interview with T-Nation.com that a bench suit can add to your bench press totals, Thus, while a 500-pound bench press might be common in powerlifting meets, the reality is that those who can bench press more than 400 lbs. without the use of gear are quite rare.

Males Bench More

Another factor that has a profound effect on bench pressing averages is gender. Males have roughly 10 times as much testosterone in their bloodstream as females do and thus are able to recover and improve significantly faster than females are. Thus, while a 200-pound bench press would be well below average for a male, it would be incredibly rare for a female.

Bench Averages

According to Tim Henriques, founder of the National Personal Training Institute, the average male weightlifter should be able to bench press at least 315 lbs, while the average female should be able to bench press at least 105 lbs. This can vary, however, depending on your body weight. A more accurate measurement may be that the average male weightlifter should bench press around 1-1/2 times his weight while the average female benches three-quarters of her weight. Though these numbers are clearly much higher than would be achieved by the general, untrained population, they are a good reflection of the averages of weightlifters who train regularly.