How Much Should I Be Able To Bench Press

Along with fitness and health, a major component in weight training is the obvious bragging rights that came with getting in shape. The phrase “How much ya bench?” is rife with parody, but the truth of the matter is that many beginners are curious to know what kind of goals are realistic when using the bench press to increase muscle mass.

If you’d like to know your body’s maximum lifting ability at any time, it is possible to do so through a process called 1-RM testing. “1-RM” stands for “one repetition maximum,” and finds the body’s maximal strength through a series of exercises that work several different muscle groups (after proper warm ups and under the specific instruction of a fitness professional.) Additionally, your 1-RM can be double checked by comparing yoru results with a set of endurance tests. Research into physical fitness suggests that after lifting one rep of your maximum weight, you will be able to do ten reps at 75% of that amount before temporary muscle failure occurs.

It may be beneficial to test your maximum rep ability on at least two occasions before averaging the results. In fact, these results can be obtained simply through endurance tests. On two occasions, try to find the maximum weight you can rep 10 times before you experience muscle failure. Average these totals and divide the answer by .75 to discover your personal 1-RM.

While it is most important to start slow and add weight gradually to your bench press over a period of weeks or months, there is no harm in setting long-term goals for the amount of weight you’d like to be able to lift. One of the simplest objectives can be the ability to lift your own weight – that is, being able to lift a barbell equal in heaviness to your own body. Even this goal is nothing to sneeze at, and will take a significant effort when you first start training.

Once you are able to lift your own weight, the next goal may be to lift your own weight plus 30-50 pounds. This is about the top range for men working to maintain a level of overall fitness, with an additional 100-pound goal beyond that for professional bodybuilders. Reaching astronomical heights such as this require a singular dedication and years of training, so don’t be too discouraged if the first goal of lifting your own body weight takes up much of your time.

Related Information

How to Increase Your Bench Press
There are several different “waypoints” when it comes to increading your bench press.

How to Lift Free Weights
Practice good routine habits when starting out with free weights.