How Much Should I Bench For My Weight
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Barbell bench press 13 342 000 lifts squat 7 645 000 lifts deadlift 7 719 000 lifts shoulder press 1 914 000 lifts barbell curl 916 000 lifts military press 321 000 lifts bent over row 604 000 lifts incline bench press 440 000 lifts front squat 645 000 lifts hex bar deadlift 320 000 lifts sumo deadlift 165 000 lifts hip thrust 187 000 lifts ez bar curl 60 000 lifts romanian deadlift 188 000.
How much should i bench for my weight. A weight equivalent to your body weight. Your bodyweight to bench press ratio is dependent on your gender weight and level of fitness. 5 sets x 10 reps at 60 of 1 rep max goal 120 lb for a 200 lb man week 2. Then compare how you did to the average guy in the 3rm bench chart above.
The average man should be able to stick to this scale below put together by the american college of sports medicine. According to baglione the general rule of thumb for bench press is a moderately healthy injury free average person should be able to press 70 of their body weight. For example bench press standards for a man who weighs 165 pounds who is untrained 120 pounds while an elite athlete at the same weight has a goal of 320 pounds. The average weight most adult men and women can bench press depends on age fitness level and other factors.
A male performing at an intermediate level should lift 185 pounds. The american college of sports medicine recommends eight to 12 repetitions for people younger than 50 who have reached puberty. 5 x 8 reps at 65 1rm. More repetitions using lighter weights 10 to 15.
The secret to insane deadlift strength. How to get stronger. Train them so they don t become the weak link in your bench s kinetic chain week 1. Age 24 body weight of 170 presses approx.
But i am 60 and don t consider myself to be a particularly advanced weight lifter and i can still bench press my bodyweight 205 for 10 reps in a single set so my expectation is that yes if you have been. Guidelines on how many times to bench press weight varies by your age health and fitness goals. Younger men are typically able to bench press more than older men and men in general. Well i can t speak for anyone else.
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