Bench pressing is a fundamental exercise for building strength and size in the chest, shoulders, and triceps. It is one of the most popular exercises in the gym and many people wonder how much they should be able to bench press for their weight. Although there is no single answer to this question, there are some guidelines that can help you determine the amount of weight you should be lifting. This article will provide you with a weight chart and some tips on how to use it to determine the correct amount of weight for your bench press.
What is The Average Bench Press Weight?
The average weight that a person can bench press varies greatly depending on their body weight, strength level, and muscle size. Generally speaking, the average male who weighs 160-200 pounds can bench press around 135-185 pounds while the average female who weighs 110-140 pounds can bench press around 85-115 pounds.
These are only averages and there are many people who can bench press well above or below these numbers. There are also many factors that can influence your bench press weight such as age, training experience, and body type.
Weight Chart for Bench Press
To help you determine the amount of weight you should be lifting for your bench press, we have created a weight chart that lists the average amount of weight a person should be able to bench press for their body weight. This chart is based on the average weights listed above.
Men’s Bench Press Weight Chart
| Weight (in lbs) | Bench Press Weight (in lbs) |
|---|---|
| 110-140 | 75-95 |
| 140-160 | 95-115 |
| 160-180 | 115-135 |
| 180-200 | 135-155 |
| 200-220 | 155-175 |
| 220-240 | 175-195 |
| 240+ | 195+ |
Women’s Bench Press Weight Chart
| Weight (in lbs) | Bench Press Weight (in lbs) |
|---|---|
| 90-110 | 65-75 |
| 110-125 | 75-85 |
| 125-140 | 85-95 |
| 140-155 | 95-105 |
| 155-170 | 105-115 |
| 170-185 | 115-125 |
| 185+ | 125+ |
Factors that Affect Your Bench Press Weight
Although the weight chart above provides a good guideline for determining an appropriate amount of weight for your bench press, there are several other factors that can affect how much weight you can lift. These include:
Age
Age is one of the main factors that will affect your bench press weight. As you get older, your muscles naturally become weaker, making it more difficult to lift heavy weights. Younger individuals tend to have a higher bench press weight than older individuals.
Training Experience
The amount of training experience you have is also a major factor in determining your bench press weight. Individuals who have been training for a longer period of time have usually built up more strength and muscle size than those who have only been training for a short period of time.
Body Type
Your body type is also an important factor in determining your bench press weight. Individuals with longer limbs tend to be able to lift more weight than those with shorter limbs due to their increased leverage.
Tips for Improving Your Bench Press Weight
If you want to increase your bench press weight, there are several things that you can do. Here are a few tips to help you get started:
Train Regularly
The most important tip for increasing your bench press weight is to train regularly. Working out consistently will help you build strength and muscle size over time, allowing you to gradually increase the amount of weight you can lift.
Focus on Form
It is also important to focus on proper form when performing the exercise. Using proper form will help you lift more weight and reduce the risk of injury.
Eat a Balanced Diet
Eating a balanced diet that is high in protein is also essential for building strength and muscle size. A diet that is rich in lean proteins, fruits, and vegetables will help you get the most out of your workouts.
Get Adequate Rest
Getting adequate rest is also key for increasing your bench press weight. Your body needs time to recover between workouts and getting enough sleep is essential for optimal performance.