Jan 04, 2016 here is a quick bench press sample mens open and m40, pounds for those on smart phones and dont want to open up a pdf. This bench press calculator can be used to work out your approximate 1 rep max. Strength level weightlifting calculator benchsquat. Most of us at some time wonder, how much should i be bench pressing. Bench press calculator free download marathoncrossfit.
The cap strength standard bench with leg lift is the perfect weight bench for the beginner to intermediate weightlifter. Mens pushup, pullup, squat, deadlift and bench press. Between them, pushups, pullups, squats, deadlifts and bench presses hit all the major muscle groups in your body. The way this bench calculator works is it takes the amount of weight you can bench for a certain number of reps and uses a formula to calculate your approximate 1 rep max. Signup to my daily email tips to get instant access to the checklist. For a m50 man at 181 lbs bodyweight, bench press numbers are at 150bs for intermediate, 210 for advanced, and 260 for elite. The bench press is the second movement in a powerlifting competition. Our bench press standards are based on 12,786,000 lifts by strength level users. This bench press program was created by brad gillingham and has a heavy bench day per week and a light bench day per week. It accommodates most standard barbell sets with a 5 to 6foot bar.
Max bench press calculator calculate your one rep max 1rm the calculator below can be used to determine your approximate one repetition maximum 1rm weight for the bench press or other exercises. When finished, enter the amount of weight used and the number of repetitions completed into the bench press calculator. The bench press has always been a part of the routine for bodybuilders and strength athletes. The bench press is an exercise term, in which the weightlifter lies on a bench in horizontal position with feet and raises a weight with both arms. Max rep calculator bench press chart best picture of chart best ideas of rep percentage chart cute photo 9 of how to calculate. For a 198pound man a very close match for the national average who has no experience benching whatsoever, places the standard at 5 pounds. How to calculate average bench press both for men and women. Bench press standards for men and women lb strength level. How to calculate one repetition maximum 1rm in bench. Bench press chart by weight and age thelifeisdream. We have male and female standards for these gym exercises and more. The wilks calculator is used to compare the relative strength level of squat, benchpress and deadlift. Fitness and weight training calculators bench press max. The objective of the bench press test is to evaluate an athletes upper body strength.
Add 20 to 40 pounds to your bench in 67 weeks originally posted to misc. Our strength standards are based on over 21,103,000 lifts entered by strength level users. Gillingham 12 week bench program usa powerlifting maryland. Home coaching agegrading calculator for track, weights, and body weight endurance. Agegrade calculator for weights, and body weight endurance. Their kneejerk answer is yes, but a closer look at their program tells me barely. The role of the bench press in strength training by bill starr february 2012 bill starr on what bench pressing can do for athletes in any sporteven olympic weightlifting. The weightrainer mm2k add 50lbs to your bench press. All lifts are done with free weights, good form, no supportive gear other than a belt, and drug free. Tables of bench press strength standards for men and women. Weight lifting max percentage chart this chart is self explanatory.
Youre looking at male ipf lifters here n15 who have competed where the squat, bench press, and deadlift were performed. Use these charts as a guide to what you can bench for a maximum of one rep. Bench press calculator calculate your one rep max for. Though standards charts exist, averages are based on many factors. With that info in hand or your own stats in mind you can pop on over to the national strength and conditioning associationapproved official bench press standards chart. This bench press calculator is intended to help you to track your development on your bench press over a longer period of time independently from which weightlifting program you are on. By knowing how you fare on these exercises compared to the average male. In the analysis, we need to bear in mind the factors that may influence the results.
The close grip bench presses is a bench press using a narrow grip. Its an easy exercise to learn and do and takes a minimum of equipment. Agegrading calculator for track, weights, and body weight. What are some realistic weight lifting goals to aim for. Code to add this calci to your website just copy and paste the below code to your webpage where you want to display this calculator. You will be provided with data based on your own performance on your 1rm, dynamic bench press ad sinclair coefficient.
However, to calculate average bench press standards, certain factors are required, such as sex, weight and age. Compare your max lifts against other lifters at your bodyweight. The amount you can bench press can be used as a marker of your strength, but its just one part of the picture. Used by powerlifters, crossfitters and enthusiasts. To convert the weights to kilograms, take the pounds weight and times it by 0. Bench press 12,770,000 lifts squat 7,363,000 lifts deadlift 7,456,000 lifts shoulder press 1,849,000 lifts barbell curl 880,000 lifts military press 292,000 lifts bent over row 580,000 lifts front squat 623,000 lifts incline bench press 421,000 lifts. Symmetric strength provides a comprehensive lifter analysis based on strength research and data from strength competitions. Sep 06, 2019 if youre wondering what the average bench press is for adults, theres no simple solution.
The bench press calculator is used to calculate your approximate onerep maximum one repetition maximum or 1rm for bench press. The first thing youll need to know if your one rep max. Chest press standards for men and women kg strength level. How to calculate one repetition maximum 1rm in bench press definition, formula, example definition. Bring the knees to the chest or until the femur is parallel with the platform. Determine your one rep max in the bench press or any lift using this easy to read powerlifting chart. Standing with a barbell, a strict press from the front above the head.
Bench press is one of the most commonly performed exercises in the weight rooms. The bench press max chart is the old school method of approximating your 1 rep max bench press. If both a weight and a bodyweight level are given, you may use whichever number is lighter for you. Strength training program for intermediate weight lifters. Bench press rep chart inspirational download bench press calculator. Strength level weightlifting calculator benchsquatdeadlift.
Athletes are given one minute from when the speaker announces that. Tables of chest press strength standards for men and women. These barbell standards include the weight of the bar normally 20 kg 44 lb. Download what should i bench for my weight positivemindme. Close the maximum weight you can lift with good form. They should be over your shoulders at the top and next to you torso at the bottom.
The movement is performed laying on a horizontal bench with the lifter lowering the bar down to the chest, pausing the weight, and then pressing the bar upward to a locked out position. It can be used independently of different weights of lifters to give a fair indication of relative strength. But grip the bar with your hands about shoulderwidth apart. Bench press calculator test your upper body strength. While the above standards should serve as useful guidelines to help gauge your progress, they should not be taken as absolute. The strength level calculator can show your exact level of strength at any bodyweight. If you want a simple and accurate bench press calculator and practical.
The wilks calculator is used to calculate the strength level of lifters against each other relative to bodyweight. Online fitness calculator estimates approximate one rep max 1 repetition maximum or 1rm bench press. The leg press i had in mind is the cybex plate loaded leg press, but most any will do. Age accounts for 46% of the variation in strength shown here and increases up to 83% for the top 16% in the ipf not shown. How to bench press safely 5 mistakes to avoid nerd fitness. They are all for a onerep max unless otherwise noted, and the weight of the bar is included in all of the exercises when applicable. Since 1999, has been a resource for exercise professionals, coaches, and. In order for these standards to apply, the bar must make contact with the chest above the bottom of the sternum with a momentary pause and be pressed to full elbow extension. The free bench press test calculator calculates your physical shape and fitness levels through the results of a bench press test. In order for these standards to apply, the bar must make contact with the chest above the. Review these tips between sets and youll increase your bench press without getting hurt. With the right information and hard work, your success is guaranteed. To find this you can either max out at the gym or use our one rep max calculator at the bottom of the page.
Relative to bodyweight, these 200, 300, 400 and 500 numbers are roughly the equivalent to 1 for the overhead press, 1. Enter the weight used in pounds or kilograms and the number of reps performed and press the calculate button. Squat, bench, deadlift, dumbbell press, curl, reverse curl, tricep extension, weighted chinup, pushup and dip. Bench press standards lb bench press strength standards help you to compare your onerep max lift with other lifters at your bodyweight. How to calculate average bench press both for men and. Globus sprintcoach le electrical muscle stimulation. Since 1999, has been a resource for exercise professionals, coaches, and fitness enthusiasts. I tried it after six months at a plateau and it worked for me. Bench press onerepetition maximum standards in pounds for males and females.
Dec 26, 2015 you will be provided with data based on your own performance on your 1rm, dynamic bench press ad sinclair coefficient. The average man in his thirties can bench press 90 percent of his body weight, though this can vary depending on several factors. By knowing how you fare on these exercises compared to the average male, you can see what exercises you exceed in, where your weak. Mens pushup, pullup, squat, deadlift and bench press standards. The key points article pdf available in the journal of sports medicine and physical fitness june 2015 with 2,953 reads how we measure reads. The exercise is performed with the technique used in starting strength. Buy and sell almost anything on gumtree classifieds. Comparing your bench press results to those achieved by others of your age and gender, the bench press calculator provides accurate and reliable statistics to determine your general level of fitness. But remember, their goal is to lift the most weight possible for one rep, and they often use.
Chest press standards for men and women lb strength level. The percentages are based on your one rep bench max. Some weight training workouts tell you to perform repetitions based on a percentage of your one rep max. The standards calculated for this level do not represent the highest level of strength performance possible. Since its very popular, the maximum bench press a person can do is usually compared to the bench press other weightlifters can do regardless of the size. When someone comes to me complaining about their lagging bench press numbers, i always start by asking the same question. Bench press 12,786,000 lifts deadlift 7,463,000 lifts squat 7,370,000 lifts shoulder press 1,851,000 lifts military press 293,000 lifts barbell curl 881,000 lifts bent over row 581,000 lifts front squat 624,000 lifts incline bench press 422,000 lifts. File issues and make changes in the project gitlab.
To use the bench press calculator, perform a set of bench presses, using a weight you can handle for several repetitions. This bench press calculator can be used to work out your approximate 1 rep max bench press. Bench press standards for men and women kg strength level. The adjustable bench features a back pad that adjusts to incline, flat, and decline chest press positions. Bench press standards kg bench press strength standards help you to compare your onerep max lift with other lifters at your bodyweight. Calculate malefemale ability in exercises like bench press, squat and deadlift. The weightrainer mm2k add 50lbs to your bench press program.
The training programs people show me generally resemble a random grab. Calculate wilks points in kg or lbs wilks calculator. For strength standards that take your bodyweight, gender and training age into account, use the numbers in the tables linked below. Calculate your 1 rep max 1rm bench press using this accurate tool. These benchmarks are aimed solely at endurance athletes concerned with enhancing their endurance capabilities, improving their basic quality of movement in daytoday life, decreasing their likelihood of crashrelated injuries, and decreasing their odds of bone mass loss and related diseases and decreasing the rate of muscle loss that takes place with aging andor disusethese standards won. The bench press is easily the most popular weight training exercise. Its also the one that we often use to gauge our strength level. The weightrainer mm2k add 50lbs to your bench press program this is a bench press program that appeared as a supplement to a muscle media 2000 magazine back in 1997. Download our free iphone app download our free tablet app. Here is a quick bench press sample mens open and m40, pounds for those on smart phones. Agegrading calculator for track, weights, and body weight endurance. The caclulators collected here are designed to help you reach your fitness goals. Bench press the bar must make contact with the chest above the bottom of the sternum and be pressed to full elbow extension.
1590 460 1344 643 1184 1063 641 1401 98 1359 1593 120 787 1343 634 1511 467 1335 594 1417 294 1566 1049 862 1133 21 476 528 1418 1603 962 465 472 612 556 527 1165 97 1409 841 538 196 686 394 662