September 13


How Much Should An Average Person Bench Press – Explained

How Much Should An Average Person Bench Press?

Average is quite a tricky word in the question, “how much should an average person bench press?” As bench press depends on age, weight, fitness level, and body type, averages can vary from person to person.

So if you are looking forward to calculating your average bench press, we are here to help! In this piece, you’ll learn all the essentials of how much can the average man bench press-don’t worry; we have also covered the feminine side of things.

But before learning about the average bench press, let’s see why one should do it in the first place. 

Why Bench Press?

Bench press weight training focuses on toning the muscles of the upper body. From improving the amount of weight one can push/press to building up pec major and minor, this exercise heavily focuses on the top half of the human body.

People who want to possess a more prominent and stronger appearance use the bench press exercise routine. This exercise also increases bone health, as discovered by a study from 2014.

Bench press bodyweight training has tons of advantages, but how much can the average man bench press or a woman? Enter…

Testing Your Bench Press Strength

Testing your bench press strength can be quite puzzling as there are multiple ways to track it. Down below, we’ll be jotting down the two popular methods you can use to track your bench pressing force. But before that, make sure to grab a friend or a professional trainer to give you a hand. 

One Rep Max Test

One Rep Max Test or 1RM focuses on the maximum weight you can lift only once. To test it, start with a light warm-up weight and do five reps. For instance, if you weigh 120 pounds, get yourself up and running with 60 pounds weight.

Once done, prepare to step into the second set with lifters 75% of your weight. Perform two reps using the weights. After that, keep adding 5-10 pounds on every succeeding until you can’t go any further. Lastly, compare your results with Strength Level Bench Press Standards and see where you stand.     

Three Rep Max Test

Three rep maximum test or 3RM means lifting the heaviest weight you can push/pull three times in a row. To test your three rep max, start warming up by doing 5 to 10 reps using lifters half of your body’s weight.

    Get the latest exercise types, equipment reviews, fitness tips and exclusive offers to help you on your fitness journey.

    After that, perform three sets while increasing the load around 10 to 15 percent and resting for about 2 minutes between each set. Again, keep your proper form intact, and in the fourth set, pick the maximum weight you can bench three times in a row.

    In the end, compare your result with Strength Level Bench Press Standards and see how you are doing.

    Bench Press Average Weight For Men

    So you are done calculating how much weight you can bench press. But what about how much can the average man bench press? Well, here are the answers in terms of weight and age. 

    By Weight

    The average weight of an American male clock in at 198 pounds, according to the ​​Center’s for Disease Control and Prevention’s National Center for Health Statistics

    So if we take the number and compare it to the official Bench Press Standard chart, a person with no experience can lift 135 pounds; for a novice, the number shoots to 175, and for an intermediate lifter, it’s 215 pounds. Lastly, an elite athlete can easily handle 360 pounds.    

    By Age

    When it comes to age, a 20-something male can do 1RM with 106% of his body weight. With increasing age, the weight for one rep maximum goes down. A male in his 30s can do a one-rep max with 93% of his body’s weight.

    Males in their 40s and 50s can perform a 1RM with 88% and 75% of their body’s weight, respectively.  

    Bench Press Average Weight For Women

    Women can’t lift as heavyweight as men do. Why? It’s because males have larger muscle fibers and a higher proportion of lean tissue in the upper body. With that being said, here are the average bench press for women in terms of weight and age:

    By Weight

    Pointing back to the study by the Center for Disease Control and Prevention’s National Center for Health Statistics, the average weight of an American female weighs at 170 pounds.

    Meanwhile, if we were to take the bench press chart into account, an untrained woman who weighs 165lbs can lift 80 pounds. A novice woman can lift up to 95 pounds with ease, and an experienced individual can bench 115 pounds. Lastly, an elite woman can easily lift up to 185 pounds.    

    By Age

    Weighing at 100lbs, a woman in her 20s can perform 1RM with 65% of her body’s weight. Furthermore, a woman in her 30s can do one rep maximum with 57% of her weight. Women in their 40s and 50s should be able to do one rep max with 52% and 46% of their body weight, respectively. 

    Going Beyond Average – Getting Stronger

    For instance, you are a man who weighs 135 pounds and can only lift 100 pounds. So, what’s next for you? Well, for going beyond average, you need to get stronger, and here’s how to do it:

    Healthy Diet

    You are what you eat. And if your diet isn’t up to the mark, you won’t be able to get past your current bench press level. Upgrade your diet to a healthy one by start eat plenty of fresh fruits and vegetables.

    Furthermore, consume food that builds up your muscles and includes healthy carbs, fats, and proteins. Lastly, drink enough liquids before, during, and after you hit the gym to stay hydrated.  

    Focus On Form

    Your form is everything when it comes to getting past your bench press level. You need to start focusing on it and keep maintaining it to unleash the beast inside you. For starters, press your foot into the floor, slightly arch your lower back, and press your glutes and shoulders into the bench.

    Push yourself uniformly to fatigue without forcing your body to go beyond the limits. Note that the key to maintaining a good form is to level up one by one. 

    Hire A Trainer

    You can’t design a building on your own without getting help from a professional architect. The same goes for bench pressing; you can’t be at your best without seeking help from an expert trainer.

    By hiring a professional gym trainer, you’ll be able to maintain a diet plan, do bench presses the way they are meant to be performed, and more. Simply put, you’ll be under the supervision of a master.

    Take It Slow

    Don’t rush into being an elite athlete who can bench press around two times their weight. Instead, take it slow and build your body gradually to handle what’s coming next. Similarly, don’t expect immediate results.

    Focus on the basics like consuming a healthy diet, maintaining your form, following best practices, and most importantly, transforming your body one weight at a time.  

    Make Use Of RPE Scale

    RPE scale is used to measure the intensity of your exercises. To determine how much you can lift when bench pressing, use the RPE scale. If you are confused about the scale, ask a trainer about it in your gym.

    People who have used the RPE scale to measure the intensity of their bench presses have seen promising results.

    Diversify Your Strengthening Routine

    Start targeting your whole body instead of just working on your upper body. Diversify your exercise and strengthen your full body like including aerobic exercises and stretches to increase flexibility.

    Also, make sure you rest your major muscles for at least one day between your weightlifting sessions. Moreover, practice the correct form of exhaling and inhaling while you are working out or resting.   

    Bonus Section: Top Three Bench Press Alternatives

    If you are a beginner, a bench press program can be a bit too overstretch for your body. Start with the following alternatives to get yourself in shape for the more significant challenge: 

    Barbell Floor Press

    Lie on the floor with your knees bent and lift off the barbell off the hook. Then, lower the weight towards your upper stomach until the top side of your arm touches the ground. Next, extend the elbows to take the barbell to its initial position and repeat.


    Get down on both your legs and hands, placing your palms & fingers wider than your shoulders. Then, straighten up your arms and lower body and start dropping your body until your chest reaches the ground. Pause a little, go back to the initial position, and repeat!   

    Dumbbell Fly

    Lay down straight on your back on the bench with weights in both of your hands. Lift the dumbbells up while supporting them above the chest at shoulder width. Keep pressing them gradually until your arms are locked out. Then, bend your elbows slightly while lowering your arms so that your chest feels the stress. Go back to the starting position and repeat. 

    Final Words

    We not just answered how much can the average man bench press but testing your strength and increasing it gradually and beyond. If you are new to fitness, you can add bench pressing to your program to see results in a matter of months. Lastly, make sure you are pulling off this exercise under the guidance of a professional.