Key Takeaways
- A mean male newbie lifter would be capable of bench press 135 kilos.
- Bench press energy varies significantly from individual to individual, even amongst learners.
- The most important bench press by a male belongs to American Julius Maddox — 355 kg (782 lb).
Whereas we’re all desirous to ask how a lot the typical male can bench press, the reply varies from individual to individual. Naturally, you may be a 6′ 4” monster who lives on a farm, however I grew up behind a GameBoy taking part in Pokemon. (Pokemon Silver, FTW!)
The typical bench press for a male is round 135 lbs or 61kg. The strongest bench, alternatively, is 5.8 instances that — huge ‘ol distinction…
Common Bench Press for a Male
The time period “common bench press” merely means what most males ought to be capable of bench press. This might imply these of us who don’t prepare in any respect whereas additionally those that do prepare.
Non-lifter males weighing round 198 kilos ought to be capable of bench press 135 lbs. Males who train and weigh round 194 kilos have been discovered to have the ability to bench press 266 lbs.
That’s a few 50% distinction between the 2 whereas lowering in physique weight — how is that potential? Mass strikes mass, proper?
Effectively, not all the time…
The typical male weight vs. bench press for a mean male is at a ratio of 1:0.68. For the average lifter, it’s at 1:1.37. For the perfect bencher on the planet (Julius Maddox), it’s at 1:1.73.
Right here he’s banging out some reps on the bench:
As you’ll be able to see, there’s certainly a hyperlink between how a lot you weigh and the way a lot you’ll be able to bench… however not all the time. For many who are overweight, it wouldn’t essentially be like that. Julius, at 450 kilos, does bench much less per pound than the lifters within the examine cited earlier, however that is the place energy mechanics come into play.
Because the mass on the bar will increase, the load on the joints turns into insufferable — belief me, I’ve benched 80kg of dumbbells. Joint ache might be alleviated by additional physique weight. The best way we all know it is because bodybuilders who shed weight for reveals all report energy loss accompanied by joint ache as they prep.
However what else helps your bench press common?
Methods to Bench Press Extra Weight
Should you’re studying this text, you’re most likely trying to change into a complicated or elite athlete — or possibly you simply wanna have a superb bench press. So, enable me to unfold my private coach and energy coach wings and train you a factor or two.
* Notice: I’m not a large bencher, however I can bench round 450. There are higher benches, however I’ll give you the option that will help you get from 135 to 155 after which 175. You’ll be able to then push toward 225 or even 300 in a while.
Issue #1: Begin Getting Stronger
That is no shock. Should you wanna change into a complicated lifter, you’ll wanna spend money on some muscle development strategies. You must begin working towards progressive overload within the health club, which is actually a meathead manner of claiming it’s important to use extra weight each week (or each few weeks).
That is the perfect methodology for rising muscle mass since muscle mass responds to emphasize. You don’t must simply add load, both, as you may as well add quantity. The latter may be limiting, although, since an excessive amount of quantity would possibly really limit development.
Issue #2: Begin Consuming
I as soon as noticed a powerlifting podcast, and one lifter stated, “To get from 300 to 350 (kilos) I must eat a Snickers bar each three hours, a pizza each night, and a pint of ice cream a day…”.
A bit excessive for many of us, however he has some extent. Muscle development occurs attributable to stress, meals, and relaxation. Meals is essentially the most anabolic compound on the planet, and also you higher be consuming sufficient energy to elicit muscle development.
To place issues in easy phrases, you’ll be consuming 200 – 250 energy extra than you should maintain your present physique mass. Or, in different phrases, 200 – 250 energy above upkeep (simply calculate that here).
You additionally have to be consuming a ample quantity of protein per day — round 1 – 1.2 grams per day per pound of physique weight (you’ll be able to’t do that in case your kidneys are injured). The rest of your energy might be cut up between carbs and fat.
Issue #3: Begin Recovering
The issue most new lifters mess up is restoration. Most newbies carry manner an excessive amount of/usually and don’t get better sufficient to permit the muscle to develop. Your one-rep max will improve in time, and you’ll’t cram years of lifting expertise into a couple of months.
Sleep greater than eight hours per evening. Don’t carry seven days per week or greater than 4 days in a row. Don’t all the time prepare to fail. Don’t go for a one-rep max each single week.
Should you aren’t getting stronger over time, you’re probably doing one of many following wrongs:
I simply crammed a 2,000-word article on restoration into one small part — sorry. But it surely’s true. Restoration is so simple as “doing as a lot as needed however as little as potential.” This goes for every little thing — meals, coaching, dietary supplements — however not all the time restoration. We may all use extra sleep.
Issue #4: Begin Following a Energy Coaching Plan
Should you want emotional assist, you go to a therapist. In case your engine seizes, you go to a mechanic. Should you want tax assist, you hand over.
Should you’re really severe about changing into insanely sturdy (like Hafthor Bjornsson sturdy), then you should comply with a particular program arrange for that goal.
Right here he’s setting the deadlift world report:
Progressive overload is a good methodology to get you from 135 to 450. However for my part, when you get to the 500s, you’re much better off following a energy coaching plan.
You’ll nonetheless construct muscle, however you’ll be extra centered on lifting heavier weights than the typical grownup man — how noble of you.
Pseudo Issue #5: Begin Taking Dietary supplements
Dietary supplements aren’t the be-all and end-all that social media or health firms would make us consider. Dietary supplements do work, certain, however they’re designed to complement a weight loss program and coaching plan that has small holes, not gaping gaps.
Listed below are a couple of dietary supplements that the typical particular person would profit from:
- Creatine is the primary complement because of a number of components, reminiscent of elevated energy, endurance, dimension, and cognitive means.
- Whey protein will make hitting your protein necessities loads simpler.
- Minerals and nutritional vitamins would possibly assist in the event you don’t get them out of your weight loss program.
- Pre-workout supplements can provide you vitality, and some choose ones have components that additionally enhance efficiency and endurance.
Extra Bench Press Suggestions and Statistics
Now that we now have the lowdown on the right way to get stronger and use heavier weights, we will most likely begin some attention-grabbing info and statistics in regards to the bench press:
- The bench press makes use of varied giant muscle teams within the upper body, together with the chest, shoulders, and triceps. Enormous lifters are additionally keen to say that in addition they use their lats and legs.
- Louie Simmons, probably the most revered energy coaches ever, has the next ideas to provide on sticking factors in your bench: “Should you miss within the backside, prepare your higher again. Should you miss at lockout, prepare your triceps and do lockouts in an influence rack. In case your bar strikes towards your head, your triceps are weak. In case your bar falls towards your ft, your delts have to be stronger. Study to make use of leg drive in case your ft are out entrance” (I like to recommend you learn some of his work).
- The largest bench by a male was 782 lb, however the largest geared up bench press (carrying a bench shirt) was 1,350.3 lbs. (A shirt makes you much more inflexible and thereby will increase your energy considerably.)
- The largest bench by a feminine was 457 lbs, however the largest geared up bench press (carrying a bench shirt) was 630 lbs.
- The WILKS components is “a set of coefficients to equate kgs lifted with body weight, to check lifter v. lifter.” Thus, it’s not about pure poundage lifted however quite poundage lifted in relation to your weight.
- The greatest male WILKS rating goes to Ray Williams — 593.83 Wilks Factors with an 1112.5kg complete at a physique weight of 190.4kg. The greatest feminine WILKS rating goes to Hunter Henderson — 607.38 Wilks Factors with a 671.4kg complete at a physique weight of 81.55kg.
How A lot Can the Common Man Bench Press?
“Common” isn’t actually one thing you must aspire to, at the very least not within the health club. Can’t think about having “greater than common most cancers cells” can be good — you get my level.
That stated, the typical male can bench press round 135 kilos, however the strongest males amongst us can bench 8 instances that on a Tuesday afternoon.
That stated, to achieve that might take years of dedication, coaching, weight-reduction plan, crying, sacrifices, and — almost definitely — steroids. Getting a stronger bench isn’t only for boasting, although. Extra muscle has been linked to raised cardiovascular well being, decrease diabetes dangers, and even a greater psychological well being standing.
General, you’ll be able to undoubtedly take your bench from the place it’s now to 10% extra with a couple of weeks of dedication and exhausting work… until it’s already north of 500, by which case, don’t quote me.
