How much bench press should i do

Using a bizarrely high arch or stopping short of a full range of motion are two common flaws. Lifting the hips off the bench for assistance is another. Being honest with your technique is a humbling experience, and there's hardly any room for this when standing upright. Moreover, the bench press targets less of the upper-body musculature than the overhead press. There's no doubt it hits the chest, and also the triceps and front deltoids.

But, there's very little stress placed on the spine at all, meaning the muscles of the trunk, like the abdominals and obliques, don't have to become too involved for a successful lift to be completed. What this means for you: "How much ya bench" tells me far less about you as a lifter than "how much ya strict press? When you can strict press more than pounds for a smooth triple, like I advocate in my article " How to Lift Pounds Overhead ," revisit your bench and don't be surprised if it's actually grown.

We all know that lifters trade technique cues like baseball cards. But, something that works for a seriously strong-ass bencher may not work for someone who's not at that level yet. An example is the classic "pull the bar apart" cue. I recommend squeezing in on the bar—provided it doesn't mean your scapula get unlocked. Scandalous, right? No, that won't be the best cue for everyone either. For some people, pulling apart is definitely the right cue.

But not everyone. What it means for you: Don't just blindly follow a cue and expect it to work! Shop around, and don't be afraid to try something completely different than what someone way, way stronger than you advocates—once you've got your basic form locked down tight, that is.

I hope you don't interpret this article as me telling you not to bench. Calculators Strength Calculators. See All Calculators. Bench Press Standards Measured in lb. Weight Unit. Kilograms kg. Pounds lb. Age Range. While knowing how much you should be bench pressing is a handy bit of knowledge, it is not the be all and end all of your training experience. Most people are bench pressing to build their chest , not to compete as a powerlifter.

However, too many guys sacrifice form in order to lift a heavier weight. They lift their hips, use their legs, and push through their shoulder and triceps. This may allow them to get the weight up, but it is doing nothing for the chest and is potentially causing injury. All it knows is how much it is being worked. Maintaining strict form, with slow reps and constant tension is the best way to achieve this.

Use the AMSM standards to assess your bench press level in relation to what the average person your age should be lifting. The YMCA metronome test will allow you to judge your bench press endurance strength level. Then put those figures aside and concentrate on performing strict, controlled reps in order to maximally work your body.

Did you find this information beneficial? Share it with your training friends! How strong am I? The Folly of Comparison. Age Weight Gender. From here you should add pounds on each succeeding set until you cannot go any further.

Working Through an Example. Joe is 28 years old and weighs pounds.