How much should I be able to bench? This is a question that many people ask, but the answer isn’t always so clear. It depends on a few factors, such as your weight, your fitness goals, and your level of strength training experience.

In this blog post, we’ll explore a few tips on how much you should be able to bench. Weighing in on everything from max reps to proper form, read on for everything you need to know about hitting that personal best.

The bench press is a weightlifting move that works the muscles in your chest, shoulders, and triceps. It’s considered a foundational exercise in many strength training routines. When done properly, the bench press can help you build muscular endurance and strength. 

The bench press is often regarded as the king of weight training exercises, and a lot of people like to regard it as the "great leveler." There are many different ways to do the bench press, but the most common is to lie on a flat bench with your feet planted firmly on the ground. You then lower the barbell to your chest and press it back up until your arms are straight.

Depending on your fitness goals, you can vary the weight, several reps, and several sets you do. If you are already going to the gym and doing well, 1x your body weight should be good. However, if you have a high fitness level or elite athlete status, you might be able to do more than twice your bodyweight.

How Much Should You Be Able To Bench?

The amount you can bench press is determined by several factors, including your weight, body type, and strength level. However, there are some general guidelines you can follow to help you figure out how much you should be able to bench.

One rule that is always a good measure of what your bench press should be is to calculate your body weight x .90= the average weight. Example: If someone weighs 160 pounds, they should be able to do about 144 pounds when it comes to the bench press if all other factors are in the average range.

If you're a beginner, aim for 1/2 of your body weight. So if you weigh 200 pounds, try to bench press 100 pounds. As you get stronger, you can increase the amount of weight you lift. 

Intermediate lifters should be able to bench press their body weight or slightly more. So if you weigh 200 pounds, aim for a goal of lifting 200 pounds or a bit more. Certainly, lifting heavy weights on the bench press gives volume to your upper body and pushing strength.

Remember that these are general guidelines and everyone is different. If you have any concerns about how much weight you should be lifting, speak to a certified personal trainer or fitness professional who can help design a program that's right for you.

Why Is Benching Important?

Whether you are trying to increase your max bench press or just want to make sure you are maintaining a good level of strength, regular benching is essential. Here are a few reasons why benching is so important:

It strengthens your chest muscles.

Your chest is made up of three main muscles – the pectoralis major, the pectoralis minor, and the serratus anterior. The pectoralis major is the largest and most powerful muscle in your chest, so it’s important to keep it strong. Bench pressing helps to build this muscle, as well as the other muscles in your chest.

It strengthens your arm muscles.

Your arms (triceps and biceps) are also key players in the bench press movement. By regularly benching, you can help to build strong arm muscles. This will not only improve your performance in the gym but can also help to reduce injuries in day-to-day life (e.g., when lifting boxes or moving furniture).

It stabilizes your shoulder joints.

Your shoulders are one of the most mobile joints in your body, which makes them susceptible to injury. However, regular bench pressing helps to stabilize these joints by strengthening the muscles and connective tissues around them. This can help to prevent injuries, such as rotator cuff tears.

It strengthens your core muscles.

Your core muscles (abs, obliques, and lower back) play an important role in stabilizing your body during the bench press movement. By regularly benching, you can help to build strong core muscles. This will not only improve your performance in the gym but can also help to reduce injuries in day-to-day life (e.g., when lifting boxes or moving furniture).

Tips To Help Increase Your BenchPress

If you're looking to increase your bench press, there are a few things you can do to help improve your strength and performance. Here are some tips:

Use Proper Technique

One of the most important things you can do to increase your bench press is to use the proper technique. Make sure you have a strong foundation by placing your feet flat on the floor and gripping the barbell with your hands slightly wider than shoulder-width apart.

Train Your Triceps

Your triceps make up a large portion of your upper body strength, so it's important to train them if you want to increase your bench press. Try incorporating exercises like tricep kickbacks, overhead tricep extensions, and close-grip bench presses into your workout routine.

Increase Your Overall Strength

In addition to training your triceps, it's also important to increase your overall strength if you want to see improvements in your bench press. Try incorporating compound exercises like squats, deadlifts, and overhead presses into your workout routine. These exercises will help you build a strong foundation and improve your overall strength.

Use Weighted Vest or Chains

If you're looking for a challenge, try using a weighted vest or chains when you bench press. This will force your body to work harder and help you build more strength. Bench press weight slowly and with control, and focus on using your chest muscles to push the weight up rather than your arms. Finally, be sure to keep your back flat against the bench and your feet planted firmly on the ground throughout the lift.

Take Rest Days

It's important to give your body time to recover between workouts. Make sure you take at least one day off per week to rest and allow your muscles to recover. Whichever routine you choose to follow, make sure that you are consistent with it and pushing yourself to improve each time you step foot in the gym. With enough dedication and hard work, you'll be able to reach your goals in no time!

Workout Routines To Improve Your BenchPress

Whenever you're doing a bench press it's better to know the average bench press for both men and women. As you're on your fitness journey, it's bound to happen that someone will ask you how much you can bench. You want to be able to give them a number that meets the standard of a natural bench press.

The number varies from person to person, but there are some ways for you to figure out what yours is. If you're looking to improve your bench press, there are a few workout routines you can follow.

  • First, try focusing on your form. Make sure you're using a full range of motion and engaging all the muscles in your chest, shoulders, and arms.

  • Second, try incorporating some plyometric exercises into your routine. These explosive movements help build power and can transfer over to your bench press.

  • Finally, make sure you're using a variety of weights and rep ranges when you're lifting. This will help ensure that you're making progress and not just plateauing.

By following these tips, you can improve your bench press and see better results in your strength training overall. Here is a sample workout routine that you can follow to improve your bench press:

  • Barbell bench press: 4 sets of 6-8 reps

  • Incline dumbbell bench press: 3 sets of 8-10 reps

  • Dumbbell flyes: 3 sets of 10-12 reps

  • Pushups: 3 sets of 12-15 reps

  • Plyometric pushups: 2 sets of 10-12 reps

What Are The Risks Of Bench Press?

There are a few risks that come along with some of the weight training, especially the bench press. One of the most common injuries is a rotator cuff tear; this is when the muscles and tendons around the shoulder joint are torn. This can be caused by incorrect form, using too much weight, or not warming up properly.

Another risk is injuring your lower back. This can be caused by arching your back too much when you press the barbell. It's important to keep your back flat against the bench and use your legs to drive the barbell up.

Other risks include elbow injuries such as tendonitis or bursitis. These injuries can be caused by incorrect form or too much weight being lifted. 

It's important to warm up properly and use proper form when bench pressing to avoid any injuries. If you start to feel pain, stop immediately and seek medical attention. If you experience any pain in your shoulders, elbows, or wrists, it's important to stop immediately and consult a doctor or physical therapist.


The bench press is one of the best chest exercises to build muscle mass and strength. The amount you can bench depends on a few factors, but ultimately it is up to you to find out how much you can handle.

Use these tips as a guide to help you figure out your max and build up your strength safely. And always remember to listen to your body — if something feels wrong, stop and rest.

If you're looking to add the bench press to your workout routine, start with a light weight and focus on perfecting your form before increasing the amount of weight you lift. With consistency and dedication, you'll be able to see results in no time!