135 pounds bench press

September 07, 135 pounds bench press, 8 min read. The bench press comprises one of three exercises that are the main focus in powerlifting. Typically powerlifters incorporate both push and pull programs in their training split in order to master their technique and increase the amount of weight they can lift. Bench pressing is a great example of a push program but there is a good amount of pull going on as well.

Among the most famous free weight exercises, the bench press is considered to be the most common due to its accessibility and ability to target the most visually appealing muscle groups of the upper body. However, not every individual is capable of performing this exercise with the same amount of weight as their peers, and as such it is common for one to question how they measure up to the average individual, or even whether they are as strong as other weightlifters of their age and gender. For the average man, being able to bench press pounds for a single repetition places you at the same level as other men in your demographic, give or take some variation in weight and age. For women, being able to bench press pounds places you above most people in comparison to the average woman. Bench pressing means performing the exercise with a total weight lifted of pounds, or approximately 60 kilograms. With a standard straight Olympic barbell, this means having one pair of 45 pound plates on the bar. Being able to perform a bench press of pounds is considered to be an intermediate or novice level milestone that the majority of healthy exercisers are capable of achieving, even with poor training methodology or inconsistent workouts.

135 pounds bench press

The average man in his thirties can bench press 90 percent of his body weight, though this can vary depending on several factors. Liz Marsland, a CrossFit L-2 trainer at CrossFit Shapesmiths , says she looks at the whole person and considers their size, build, and lifting experience to get a feel for their benchmark. A standard barbell weighs 45 pounds, and you may begin by lifting only the bar. This will allow you to feel comfortable and perfect your technique before adding weights. Read on to learn about bench press averages. Keep in mind that each person is different and you may not fall into the exact category that you think. Use these charts to get an idea of where you should be and to set some goals. In general, men will lift heavier loads than women. Men tend to be strongest in their twenties and thirties and can increase their bench press weight during this time. Once they are in their forties, their bench press weight tends to decline. Marsland explains that the bench press can be extremely beneficial in developing strength in women, since it works several parts of your body. You can also do dips, pushups, and plank variations to build strength. You can see the breakdown for women here:. To develop the upper-body strength needed to bench press more challenging weights, stay consistent in your approach and follow these tips:. Build up the weight slowly and let go of any immediate expectations.

Different Body Types and Their Impact on Bench Press Weight Not one person is the same and there are endless factors that can impact how much you are capable of bench pressing.

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As a whole, it takes around 3 to 12 months for the beginner to be able to bench press However, this timeline will vary depending on your anthropometric variables like body weight, total arm length, and shoulder width. It will also depend on things like muscle fatigue, weekly training volume, age, gender, and workout experience. Overall, bench press refers to an exercise in which a person lifts a total weight of pounds, which includes a pound barbell and two pounds plates one on each side. The exercise is done on the bench, where you lie down in a supine position facing up with flexed knees and feet touching the floor. In general, most beginners cannot bench pounds because it takes time for the training adaptations to occur. The good news is that neural adaptations can occur after a few weeks of strength training. Neural adaptations mean that your muscles can increase the recruitment of more motor units, therefore, you get stronger. This means they can not only use heavier weight for their bench press to induce recruitment of fast-twitch motor units , but also they can increase training volume, without feeling DOMS after thanks to faster recovery. For example, a pound man should be able to bench

135 pounds bench press

We should instead focus on perfecting our technique and building consistency with training. Once we have some training experience under our belt and can consider ourselves an intermediate lifter, it can be useful to know if our bench press is where we would expect it to be for our age and weight. The following data represents all of the to year-old lifters who have competed in the International Powerlifting Federation IPF. The data from these lifters were used to provide average bench strength at each age, and across all IPF weight classes. This data is intended to be used as a reference point for powerlifters and to see how relative strength changes across these age groups and weight classes. The below tables show the average bench press for men and women based on age and weight class. The average weights are provided in kilograms since that is the unit of measurement used in powerlifting competitions. To convert them to pounds, multiply the number by 2. The bench press average for a male year-old is 1. The bench press average for a female year-old is 0.

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My wishlist. Your Body Weight The biggest predictor of how much you can press would be your muscle mass and therefore, it is no surprise that muscle mass is the main predictor for how much an individual will perform during their bench press. The average 5K time depends on a few factors, including age, sex, and fitness level. There are three main factors that contribute to your one-rep max and I will be talking about them more throughout the article as well as different ways you can use these factors in your favor rather than view them as an obstacle or disadvantage. Age Total weight 20—29 percent of your body weight 30—39 90 percent of your body weight 40—49 80 percent of your body weight 50—59 75 percent of your body weight. Inclined dumbbell flyes work your upper chest and shoulders. You have to consider things such as your size, fitness level, build, previous lifting experience, gender, or age. This exercise is used in multiple training programs such as NASM, one of the most respected fitness certifications nationwide, to predict an individual's upper body strength. Are you want to move selected wishlist products? The global average bench among untrained men numbers somewhere between and pounds, depending on body weight and age. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Make sure you are pushing your feet into the floor, don't over-arch your back, and focus on pressing your weight into your shoulders and glutes on the bench. This exercise uses a pulley machine to tighten, tone, and strengthen your chest. Push yourself to fatigue without overexerting yourself or forcing yourself beyond your limits. You can also do dips, pushups, and plank variations to build strength.

What is the average Bench Press? The average Bench Press weight for a male lifter is lb 1RM.

You can use this calculator to find your one-repetition maximum. Marsland emphasizes the usefulness of working with a trainer, since they can help you follow a program and develop the most efficient workout. By Grant Tinsley, Ph. Beach season may slowly be leaving as we transition into fall, but there is no reason you shouldn't be working on that beach body year long. Using these average markers is a good way to get you started on your journey but it is not a definitive guideline. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Patience is key when it comes to working your way up. Your shirts will fit better and you'll be able to flex on everyone with your strength. Remember that it takes time to see results. Demographics Explained published by: Debbie Luna. For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first. Marsland explains that the bench press can be extremely beneficial in developing strength in women, since it works several parts of your body. It does indeed mean that you are of a healthy amount of muscle mass or have otherwise participated in some level of strength training, however. Bench pressing is one of those exercises that is quite dependent on the way that you're built but that doesn't mean you can't still perform the movement and improve your gains. Use these bench press averages as markers for developing your own program.