What is the average man bench press

Age is nothing but a number when it comes to fitness. With the proper form, bench press no matter how old you are. Strength is important at all ages, especially as we get older. In fact, when we perform weight training it promotes bone density something we lose as we age. The bench press is a great chest workout , but it also targets the forearms, triceps, shoulders, pecs, rhomboids, and trapezius muscles.

The bench press is also a great example of an exercise that promotes our functional fitness. We build up the muscles in our chest and back and shoulders, which enables us to be able to do the heavy lifting around the house. Next time you are at the gym, go ahead and check out the bench press. Even if you can only do one rep, you are already stronger for it.

The best thing about doing 1 rep, is that pretty soon you will be on your way to 5 reps and then Follow the steps below the next time you visit the gym to perform a proper bench press. Remember no need to press your body weight. Do what you can with your personal goals and make sure you have good technique. Your email address will not be published. Additionally, TheFitnessTribe. Skip to content. So… how weight should you try? Experience Level. Age if he weighs lbs. So, if he weighs pounds, this would be around lbs.

An untrained woman will be able to bench press 80 pounds. Few exercises stir up as much weight room bravado as the bench press — sometimes, it feels like "How much do you bench? But don't get too bent out of shape over numbers.

As kinesiology professor Stuart Phillips told the Chicago Tribune in a July interview, "Consistent practice combined with good nutrition and practicing good form and working to fatigue — no matter what the load — is what makes up the majority of results.

So while average figures can help you find a starting point or a barometer and satisfy your natural curiosity about who's lifting what , it's essential to focus on the "your" when talking about your workout. Read more: 9 Essential Strength Benchmarks for Men.

As of , the most recent data from the Center's for Disease Control and Prevention's National Center for Health Statistics puts the average American woman's weight at With that info in hand — or your own stats in mind — you can pop on over to the National Strength and Conditioning Association-approved ExRx.

For a pound man — a very close match for the national average — who has no experience benching whatsoever, ExRx. That jumps up to for a novice and for an intermediate lifter.

At the advanced level, the number is pounds. Meanwhile, the average bench press standard for an untrained woman who weighs pounds is a bench of 80 pounds, or 95 for a novice. For an intermediately experienced woman of average weight, the standard is pounds, or pounds for an advanced lifter. You can also do dips, pushups, and plank variations to build strength. You can see the breakdown for women here:. To develop the upper-body strength needed to bench press more challenging weights, stay consistent in your approach and follow these tips:.

Build up the weight slowly and let go of any immediate expectations. Remember that it takes time to see results. Eat plenty of fresh fruits and vegetables. Include foods that build lean muscle , such as healthy carbs, fats, and proteins. Stay hydrated and drink enough liquids before, during, and after your workout. Do this by pressing your feet into the floor, slightly arching your lower back, and pressing your shoulders and glutes into the bench. Push yourself to fatigue without overexerting yourself or forcing yourself beyond your limits.

You can use this calculator to find your one-repetition maximum. This will help you target your whole body. Include aerobic exercise and stretches that increase flexibility.

Rest your major muscle groups for at least one full day between weightlifting sessions. Take breaks between sets as necessary. Practice correct breathing by exhaling as you lift the weight and inhaling as you lower it. Marsland emphasizes the usefulness of working with a trainer, since they can help you follow a program and develop the most efficient workout.

They can provide mental support so you can push for that heavy lift and ensure safety by making sure your body is in the right position.

Marsland says her clients can see improvements of up to 20 pounds after just a few sessions of using proper technique. She encourages them to vary the ways they challenge their bodies within the same environment to yield the best results.

The bench press is one of the best chest exercises to build muscle mass and strength, but other exercises are also beneficial for the chest muscles. Do these exercises in addition to the bench press or as an alternative, depending on your preference and which equipment you have available. The pec deck activates your chest muscles in much the same way as the bench press. The seated position supports good posture and form, which is ideal for beginners and people with lower-body injuries.

To ensure safety, use proper form and correct breathing techniques. Avoid forcing or holding your breath. This exercise uses a pulley machine to tighten, tone, and strengthen your chest.