What is considered average or good for bench press max? Does it depend on how much you weigh? I've heard somewhere that you should be able to bench at least how much you weigh. (i'm not sure where I heard that though) This seems kind of light. Also I was wondering what you guys thought of the charts that calculate how much your 1 rep max is depending on how many times you can lift a certain weight.
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A healthy lifestyle is not a sprint.... It\'s a marathon.
I have heard that you should be able to bench your bodyweight, which for me at the moment is still a little heavy! Now I put absolutely NO emphasis on bench press, as opposed to other exercises like DB chest press. It is a good exercise if you don't have shoulder problems I suppose, but I think there is generally too much fuss and focus on bench press, and not enough to squats, deads, etc. How ever strong your bench is, just make sure that it is in proportion to the strength throughout your whole body.
I definately agree with JP's thoughts about the bench press being overemphasized--and the importance of strength balance. A good bench press goal depends on how long you've been training and what your main goal is (bodybuilding, powerlifting, sport-specific performance, etc.) In my totally uneducated opinion, I'd say that 1.5 times bodyweight is a good number for the "average" gym rat. But like JP said, it's important that this be balanced with equivalent horizontal pulling strength, which means lots of rows, deadlifts, external rotator work, etc.
I've found that the "1 rep max" estimation charts are actually pretty accurate for me, although I'm sure that varies from person to person.
Thanks for the replies.... it actually makes me feel pretty good about my self. (195 and according to the chart I should be able to bench 250) I definately understand and agree that the bench press is only part of the puzzle. But it is a nice way to measure progress. Along with how much I can curl and dumbell shoulder press(along with many others). My weak spot is definately legs (which i'm working on) I'm concerned about hurting my back doing squats.... but i'm still doin leg press, lunges, and hamstring curls.
later
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A healthy lifestyle is not a sprint.... It\'s a marathon.
Glad you're making progress! You should seriously consider ditching the leg presses and hamstring curls in favor of squats, deadlifts, etc. which are much more effective--and safe if you use proper technique. Lunges are great, though.
People put way too much emphasis on their bench like what JP says. I would you rather ask. How much do you Squat or Dead. By the way when I was competing and doing bodybuilding shows, before I got cancer I was benching around 275 for 4 I weigh 145lbs- 150lbs at that time. Now if I am lucky I bench 135 for 4-5 reps. . JP don't kill me at the retreat [img]tongue.gif[/img] .
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In Health,
Silas S Chen Exercise Specialist @ MorganStanely Fitness Center Mid-town NYC
So.... I did squats and deadlifts the other day instead of legpress and hamstring curls.... OUCH!!! it's been a while since i had that that much trouble walking down stairs. I'm trying to be very aware of my form, therefore not putting as much weight on... Thank goodness. I might of had to have been pushed around in a wheelchair. Thanks for the advice. it's definately going to help out.
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A healthy lifestyle is not a sprint.... It\'s a marathon.
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. JP don't kill me at the retreat [img]tongue.gif[/img] .
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