Kilograms kg. Pounds lb. Age Range. Any Male Bench Press Standards lb Show bodyweight ratios. Instead of performing the move from start to finish, take 5 to 7 seconds to lower the bar to your chest. Then have your spotter assist you in pressing the bar back up to the top. Perform 3 sets of 3 to 5 reps, resting 2 to 3 minutes between sets.
Do this for 4 to 6 weeks before testing your 3RM again. United States. Watching others in the weights room it might be tempting to start pressing with bench at different angles.
So make the flat bench the cornerstone of your chest-building strategy and include incline variations to hit your upper chest and front shoulders. The best way to correct this is to simply lighten the load.
When you unrack the bar, keep them set by imagining pushing yourself into the bench instead of lifting the bar upwards. If not, then you had better start becoming more consistent. Changing your grip width can have a huge effect on what muscles are working and how much weight you can lift. Having a slightly wider or narrower grip can make you drastically weaker or stronger, making it difficult to accurately gauge progress. Tap your chest then press it up — you should be in control the entire time.
Unlike most barbell exercises , the bar should not move in a vertical line. Start directly above your shoulders and move downwards in a diagonal line to touch the middle of your chest. Grab the bar with your thumbs around it and squeeze it as hard as you can. This will help generate more force and recruit more muscles. Oh, and don't forget the rule of thumb: wrap them around the bar. 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. 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.
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