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Bench press your own weight. Learn from others mistakes and watch your bench press sore. The amount you can bench press can be used as a marker of your strength but it s just one part of the picture. The bench blastoff routine the split.

The average man in his thirties can bench press 90 percent of his body weight. Take it from me the man who was stalemated at a 275 pound bench press for more than three years. Head upper back and butt should be on the bench and your right and left feet firmly on the floor in a wide stance.

Untrained lifters should aim for 85 pounds at a body weight of 114 pounds 130 pounds at a body weight of 181 pounds and 160 pounds at over 320 pounds of body weight. The bench press targets the pecs shoulders and triceps. Bench press form use the five point body contact position.

Bench press strength standards help you to compare your one rep max lift with other lifters at your bodyweight. Your bench press to bodyweight ratio depends on your current fitness level gender and weight.

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