If you aren’t a competitive weightlifter or powerlifter, you probably don’t know. It helps as the bench is probably the most popular lift!.

The exercise is performed with the technique used in Starting Strength: Basic Barbell Training, 3rd ed.

People often wonder how they stack up against others in the gym. According to ExRx.net, strength standards estimate the single maximal weight-lifting repetition for adults over the age of … Novice Stronger than 20% of lifters. We live in a world filled with 1000 pound squat and 800 pound bench press Youtube videos. These are performance standards, not norms. A beginner lifter can perform the movement correctly and has practiced it for at least a month. I've analyzed the national records for several major drug-free powerlifting federations, and compiled my own set of raw strength standards.

Mistaken as just a chest and tricep movement, a well executed bench press requires strength and tension throughout your body. Male Female Weight. Based on bench press standards and the average body weight of an American male, an untrained or novice man can often lift between 135 and 175 pounds. What is strong? Less than 1% of the weight training population will attain this level. Strength Standards: If you go to the gym and lift weights, you are probably stronger than the average person. Discussion on using Strength Standards Relative to bodyweight, these 200, 300, 400 and 500 numbers are roughly the equivalent to 1 for the overhead press, 1.5 for the bench press, 2 for the squat and 2.5 for the deadlift. Strength standards base their lifting numbers from examples within the elite of the elite, and subtract from there based on skill and ability level. An individual who has multi-year training experience with definite goals in the higher levels of competitive athletics. Our bench press standards are based on 13,342,000 lifts by Strength Level users. In short, your self esteem shouldn't be wrapped up in achieving a haphazard 2x bodyweight squat (usually performed with less depth than a Kardashian memoir). They want to know what lifts are good, if they have weaknesses or not, and if so where they are. Includes exercises like bench press, squat and deadlift. Most gyms see many guys benching way more than these numbers. Self honestly. Bench Press 13,342,000 lifts Squat 7,645,000 lifts Deadlift 7,719,000 lifts Shoulder Press 1,914,000 lifts Barbell Curl 916,000 lifts Military Press 321,000 lifts Bent Over Row 604,000 lifts Incline Bench Press 440,000 lifts Front Squat 645,000 lifts Hex Bar Deadlift 320,000 lifts Sumo Deadlift 165,000 lifts Hip Thrust 187,000 lifts EZ Bar Curl 60,000 lifts Romanian Deadlift 188,000 lifts Close Grip Bench Press … The standards calculated for this level do not represent the highest level of strength performance possible. Shoot for 10 reps with 1.5 times your body weight. Bench Press One-Repetition Maximum Standards (in pounds) for Males and Females. And how do you measure up to other exercisers? Bret Contreras, Arizona-based strength coach and "glute guy," recommends to pyramid your sets, performing a set of 10, 8, 6, and then a set of 15. Incline Bench Press Standards (lb) Incline bench press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Bench Press Standards (kg) Bench press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Training levels used in performance standards are as follows: Untrained An athlete competing in strength sports. Our bench press standards are based on 13,342,000 lifts by Strength Level users. What Are Strength Standards? These performance standards should not to be confused with strength norms. If you’re between 132 and 148, the average bench is 105, while a top flight strength standard is 165. Looking at the proposed strength standards, these lifts are ten a penny in many gyms and most guys would not call themselves strong with those numbers. It's a fantastic indicator of your posterior chain muscle strength: the glutes, hamstrings and lower back. Pause for one second between each rep. Bench Press Standards (lb) Bench press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Relative to bodyweight, these 200, 300, 400 and 500 numbers are roughly the equivalent to 1 for the overhead press, 1.5 for the bench press, 2 for the squat and 2.5 for the deadlift. Bench Press. Download Strength Standards. Symmetric Strength provides a comprehensive lifter analysis based on strength research and data from strength competitions. The bar must make contact with the chest above the bottom of the sternum and be pressed to full elbow extension.

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