Bench Press Charts
Wednesday is a light day. Our bench standards are based on 5920000 lifts by strength level users.
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Use the following bench press charts to determine your 1 rep max from a set of up to 10.
Bench press charts. If you are able to perform more than the suggested weight you can move up one level in the chart. Bench press standards lb bench press strength standards help you to compare your one rep max lift with other lifters at your bodyweight. Select your weight unit.
So lets say you use 135 lbs. Barbell rows dumbbell rows seated cable rows chins pulldowns and shoulder shrugs. The first column all the way to the left is the weight that you are using.
Heavy barbell and dumbbell curls. We have male and female standards for these gym exercises and more. Youll use just 60 65 of your your maximum for 4 sets of 5 7 reps.
The bench press max chart is the old school method of approximating your 1 rep max bench press. This is the simple old school method of calculating your 1 rep max. But as a rule the chart gives a good indication of what an athlete is capable of for a single lift.
Bench press deadlift squat shoulder press dumbbell bench press pull ups military press dumbbell curl barbell curl hex bar deadlift. Kilograms kg pounds lb apply age bonus. You can then print the personalized bench press or squat strength pyramid routine.
Squat bench deadlift dumbbell press curl reverse curl tricep extension weighted chin up push up and dip. Use these charts as a guide to what you can bench for a maximum of one rep. And twice your body weight on squat and deadlift.
Our strength standards are based on over 21103000 lifts entered by strength level users. Bench press max chart. On bench press and 440lbs.
Backwhich is really the launching pad for the bench press. Young adults in competitivee athletics you want to be able to lift 1 repitition maximum 15 times your body weight on bench press. For instance if you know your primary problem is being weak off the chest select isolation exercises that will develop the pec muscles involved in the bench press.
To generate a personalized bench press or squat pyramid chart simply enter your 1rm one rep max in the box below. Then use it to estimate the correct weight to use for sets in your desired rep range. On a three day per week program.
This bench press max chart can help you work out your 1 rep max. This bench press pyramid calculator will help you focus your workouts and get the maximum benefits of pyramid training. Build your own bench program.
See where you rank among the charts. What are bench press charts good for. Male female.
Since volume is high there should be a minimum of two days off between bench days. To convert the weights to kilograms take the pounds weight and times it by 04536. If you can bench 135 lbs for 8 reps than your estimated one rep max is 167 lbs.
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