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How Much Should I Be Able To Bench Press As A Beginner?

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how much should i be able to bench press

 

Our Summary And Answer: How much should I be able to bench press?

 

It all depends on how much you weigh and your body composition. The average guy should be able to bench press 1.5 times his body weight. So, if you weigh 175 pounds, you should be able to press around 263 pounds.

 

However, this number is just an estimate. If you have a lot of muscle mass or are particularly strong, you may be able to bench press more than this.

 

On the other hand, if you’re relatively skinny or new to lifting, you may not be able to hit this number right away.

 

In general, though, most guys should be able to bench press 1.5 times their body weight within a few months of consistent training.

 

So, if you’re wondering how much you should be able to bench press as a beginner, the answer is 1.5 times your body weight. However, this number may vary depending on your individual strength and muscle mass.

 

As a beginner, one of the most common questions you’re likely to ask is how much you should be able to bench press. Obviously, the amount you can lift will vary depending on your individual strength and fitness level, but there are some general guidelines that can give you a good idea of where to start.

 

In this blog post, we’ll explore what those guidelines are and offer some tips on how to increase your bench press max. So if you’re ready to start pumping some iron, keep reading!

 

What is The Bench Press?

The bench press is a weightlifting exercise that works the muscles of the chest, shoulders, and triceps. It’s performed by lying on a flat bench and pressing a weighted barbell up from the chest to full arm extension.

 

The bench press is one of the most popular exercises in the gym, and it’s often used as a measure of strength and muscular development. When people ask “how much can you bench?,” they’re usually referring to your one-rep max (1RM), or the heaviest weight you can lift for a single repetition.

 

What's a Good Bench Press Max for a Beginner?

Now that we’ve reviewed what the bench press is, let’s answer the question you’re probably here for: how much should a beginner be able to bench press?

 

As a general rule of thumb, the average man can bench press around 90% of his body weight, while the average woman can bench press around 60-70% of her body weight.

 

So, if you weigh 175 pounds (79.5 kg), you should be able to lift 158 pounds (71.6 kg) without too much difficulty. Of course, these are just averages and your individual strength levels may differ. But if you can bench press at or above these percentages, you’re considered to have a good amount of strength.

 

How to Increase Your Bench Press Max

If you’re not quite at the 90% or 60-70% mark, don’t worry! There are plenty of things you can do to increase your bench press max. Here are a few tips:

 

1) Use a heavier weight. This may seem obvious, but it’s important to gradually increase the amount of weight you’re lifting over time. If you’ve been stuck at the same weight for a while, try bumping it up by 5-10 pounds (2.3-4.5 kg).

 

2) Improve your technique. Make sure you’re using proper form when you bench press. If you’re not sure, ask a certified personal trainer or coach to watch you and give you feedback.

 

3) Increase your training frequency. If you’re only bench pressing once or twice a week, try increasing it to three or four times per week. Remember to give your muscles time to recover in between workouts, though!

 

4) Use plyometric exercises. Incorporating plyometric exercises into your workout routine can help improve your explosive power, which is important for lifting heavy weights. Plyometrics are often used by athletes to increase their vertical jump, but they can also be beneficial for weightlifters.

 

5) Eat a nutritious diet. Eating a healthy diet is important for overall health and fitness, but it can also help you build muscle and increase your strength. Make sure you’re getting enough protein, which is essential for muscle growth. Good sources of protein include lean meats, poultry, fish, eggs, dairy, legumes, and nuts.

 

Following these tips can help you increase your bench press max and build muscle. However, it’s important to remember that everyone is different and will progress at different rates.

 

So don’t get discouraged if you don’t see results overnight! Just keep working hard and stay consistent with your training, and you’ll eventually reach your goals.

 

Benefits of the Bench Press

The bench press is a great exercise for building strength and muscle mass in the upper body. However, it also offers a number of other benefits, including:

 

1) Improving bone density. Weight-bearing exercises like the bench press help improve bone density and prevent osteoporosis.

 

2) Improving posture. The bench press can help correct rounded shoulders and improve posture.

 

3) Reducing the risk of injuries. Strengthening the muscles in the chest, shoulders, and arms can help reduce the risk of injuries in these areas.

 

4) Improving mental health. The bench press can help release endorphins, which have mood-boosting effects. Lifting weights can also help reduce stress and improve self-esteem.

 

5) Increasing lifespan. A recent study found that people who engage in regular strength training have a lower risk of early death. So not only can the bench press help you look and feel better, but it can also help you live longer!

 

6) Improving heart health. The bench press can help improve heart health by increasing the size and strength of the heart muscle. This, in turn, can help reduce the risk of heart disease.

 

As you can see, the bench press offers a variety of benefits beyond building muscle. So if you’re looking for a well-rounded exercise to improve your overall health, the bench press is a great option.

 

Frequently Asked Questions

Is 225 a good bench?

This is a difficult question to answer because it depends on a number of factors, including your weight, age, and experience level. Generally speaking, though, if you can bench press 225 pounds (102 kg) for one rep, it’s considered to be a good accomplishment.

 

How much should I bench at 17?

Again, this depends on a number of factors. However, most experts recommend that teenage boys should be able to bench press their body weight before moving on to heavier weights.

 

What should the average man be able to bench press?

The average man should be able to bench press between 135 and 175 pounds (61 and 79 kg).

 

Final Thoughts

We hope this article has helped you answer the question, “How much should I be able to bench press as a beginner?”

 

Remember, though, that everyone is different and will progress at different rates. So don’t get discouraged if you don’t see results overnight! Just keep working hard and stay consistent with your training, and you’ll eventually reach your goals.

 

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