Chest press how much

Constantly comparing yourself and your progress to what you see around you is a recipe for frustration. Instead, focus on yourself, and listen to your body. Simple, at the bottom of your lift it creates a spring off your chest so you can smash your 1 rep max from the get go!

Facebook Twitter Instagram contact gunsmithfitness. For men: 1 x your own bodyweight: not bad, not bad at all my man 1. Any Male Chest Press Standards lb Show bodyweight ratios. Female Chest Press Standards lb Show bodyweight ratios. Calculate Your Strength. What do the strength standards mean? A standard barbell weighs 45 pounds, and you may begin by lifting only the bar. This will allow you to feel comfortable and perfect your technique before adding weights. Read on to learn about bench press averages.

Keep in mind that each person is different and you may not fall into the exact category that you think. Use these charts to get an idea of where you should be and to set some goals.

In general, men will lift heavier loads than women. Men tend to be strongest in their twenties and thirties and can increase their bench press weight during this time.

Once they are in their forties, their bench press weight tends to decline. Marsland explains that the bench press can be extremely beneficial in developing strength in women, since it works several parts of your body. 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. Male Bench Press Standards lb Show bodyweight ratios. Female Bench Press Standards lb Show bodyweight ratios. Calculate Your Strength. What do the strength standards mean? A beginner lifter can perform the movement correctly and has practiced it for at least a month.