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Obviously these figures are not 100 accurate.
How much can i bench. How much can i add in a bench shirt this is a question that i am asked quite often and like anything it depends on a lot of factors. On the bench press we all have to start at the same level some of us begin by just lifting the 45 pound bar or adding a few small plates to give themselves more of a challenge. While it is important to train the bench press to increase your one rep max bench press there are also additional exercises that can help increase your bench press. Anatomy anatomy is probably the.
Add a comfortable amount of resistance to the bench press. The standing cable press where you stand up and use a cable to press outward similar to a bench press is an effective way to improve your one rep max bench press. The way this bench calculator works is it takes the amount of weight you can bench for a certain number of reps and uses a formula to calculate your approximate 1 rep max. Throughout my gym going life i ve been dogged by questions about how much i can bench.
And we ve all rolled our eyes when it s asked. How much can you lift bro we ve all heard that question. How much an average man can bench press. This bench press calculator can be used to work out your approximate 1 rep max bench press.
Enlist the help of a spotter. Go to the gym. As such you could decide to increase your bench press frequency to 3 times week for 8 weeks and then bring it back down to 1 2 times week when you want to focus on a more well rounded training. Dumbbell presses use more stabilizer muscles some people i have seen in the gym can bench 250 but can hardly get 90lbs in each hand up while others have scores within 10 20lbs of their bench score i recommend alternating both bench press and dumbbell press.
Having said all these things we can now more or less clearly give you the numbers. The average weight most adult men and women can bench press depends on age fitness level and other factors. On a very low end 80 lbs and on a very advanced scale as much as 400 lbs potentially personally i get about 300 350 lbs out of my bench shirt there is a lot that factors into that and i wanted to touch on the big ones1. It doesn t need to be a static number.
Keep in mind the number of times per week that you bench press can go up or down over the course of the year. If you weigh 190 pounds don t come back until you can bench that weight. The bench press is not something you can get good at overnight or that some people with natural skill can immediately pick up and do better than experienced lifters. Regardless and for better or worse the bench press has become the gold standard in comparing levels of physical fitness.
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