Average bench press

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  1. Quote Originally Posted by fueledpassion View Post

    This is true...if I wanted to stay the same weight I am today. But to walk around at 7% year round would likely mean that I'm also considerably smaller than I am now, and certainly not as strong.
    I've actually gained 35 lbs in the past 6 months after coming back from a torn nerve injury while maintaining 7%. Been on a strict paleo diet for the past year that's worked phenomenal with stay at a low bf% and still gaining muscle and strength with high intensity interval weight training (not CrossFit, but weight training.)


  2. Quote Originally Posted by Pypp View Post

    When your aesthetic as **** and a fitness model benching 135 3x15 doing 250-350 reps of chest on chest day then you'll see my point. Weight is just a number homie
    Saddest answer in AM history so far...when you are a experienced MMA fighter, record holding powerlifter, have a proper education (meaning at least undergrad degree aside from the meathead education you just displayed...) and are a well known trainer for both power and aesthetic athletes...yeah then you talk back. Now allow me to answer back to you in terms you get:

    "Posing in your undies is just your hobby homie some of us rather the value of looking not only strong, but being able to put you down one handed in real life for comments like this...homie"
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
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  3. Quote Originally Posted by Celorza View Post

    Saddest answer in AM history so far...when you are a experienced MMA fighter, record holding powerlifter, have a proper education (meaning at least undergrad degree aside from the meathead education you just displayed...) and are a well known trainer for both power and aesthetic athletes...yeah then you talk back. Now allow me to answer back to you in terms you get:

    "Posing in your undies is just your hobby homie some of us rather the value of looking not only strong, but being able to put you down one handed in real life for comments like this...homie"
    4 year nutrition degree homie , working on personal training, and respiratory therapy degree.

  4. Quote Originally Posted by Pypp View Post

    4 year nutrition degree homie , working on personal training, and respiratory therapy degree.
    I'm glad I was right. Now on a more mature note:

    Your goals, and the numbers you cherish (which I presume is your bf % and muscle size in inches) are just that in the end...numbers like you said. The value we put into those numbers varies amongst each individual and desired goal/dream. For you it might be. 10/10 to look like a ken doll, to me that might be a 6/10 in my priority scale if I cannot lift as much as I want...now, would I mind looking like a stripper and being able to have a 1100 total? Yup, but just looking like a walking steak is not enough for me :/
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  5. Have been a silent observer on here for a while, but my weight is 5' 11", 167lb's and Bench 1RM is 220lbs (100kg for us Aussies). I was pretty happy to crack the 100kg but not sure if this is good, poor or average for my height/weight...?

    Don't think I can post videos etc yet but I will when I can for the non-believers..

    Edit: Have been lifting for about 11 months now, seriously anyway, was on and off before that..
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  6. Quote Originally Posted by frame21 View Post
    Have been a silent observer on here for a while, but my weight is 5' 11", 167lb's and Bench 1RM is 220lbs (100kg for us Aussies). I was pretty happy to crack the 100kg but not sure if this is good, poor or average for my height/weight...?

    Don't think I can post videos etc yet but I will when I can for the non-believers..

    Edit: Have been lifting for about 11 months now, seriously anyway, was on and off before that..
    Look for the strength standards website, my guess is you would be ranked halfway between intermediate and advanced. Decent.

  7. Quote Originally Posted by Pypp View Post
    I've actually gained 35 lbs in the past 6 months after coming back from a torn nerve injury while maintaining 7%. Been on a strict paleo diet for the past year that's worked phenomenal with stay at a low bf% and still gaining muscle and strength with high intensity interval weight training (not CrossFit, but weight training.)
    What do you weigh? And how tall?

  8. Quote Originally Posted by frame21 View Post
    Have been a silent observer on here for a while, but my weight is 5' 11", 167lb's and Bench 1RM is 220lbs (100kg for us Aussies). I was pretty happy to crack the 100kg but not sure if this is good, poor or average for my height/weight...?

    Don't think I can post videos etc yet but I will when I can for the non-believers..

    Edit: Have been lifting for about 11 months now, seriously anyway, was on and off before that..
    For your weight --> it's pretty average. For your height? Not at all. Most guys that are avid bodybuilder's/powerlifters weigh 220-260 at that height. So, yes it's pretty good relative to your weight and no it's not relative to how much stronger you could be given that you put on some weight. At that height you could support tons more weight and strength.

    For me, on the other hand, 200lbs is just barely feasible and at that weight I could support 1500+ lbs on the big three (i.e. 450 bench, 500 squat, 550 deadlift).

  9. Quote Originally Posted by Kinggrommet View Post
    Look for the strength standards website, my guess is you would be ranked halfway between intermediate and advanced. Decent.

    yeah it aint puny but I mean I weigh 5lb less and can do 275lbs twice on incline bench. Might I add also, this is with strict, impeccable form. Some would actually say my normal press tempo is really a negative, if that matters. I like to strut the emphasis on control and form, personally. No bouncing whatsoever because bouncing is taking advantage of the laws of physics rather than exemplifying strength.

  10. Quote Originally Posted by fueledpassion View Post

    What do you weigh? And how tall?
    5'11 as of this morning 196lbs

  11. Quote Originally Posted by Pypp View Post
    5'11 as of this morning 196lbs

    Well then I'm gonna shut up and listen cuz at that weight and BF your pretty dang well off. Better genetics than me obviously but that wont stop me from becoming something I wasn't meant to become.

  12. Quote Originally Posted by Celorza View Post
    For you it might be. 10/10 to look like a ken doll, but just looking like a walking steak is not enough for me :/
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  13. Quote Originally Posted by fueledpassion View Post

    Well then I'm gonna shut up and listen cuz at that weight and BF your pretty dang well off. Better genetics than me obviously but that wont stop me from becoming something I wasn't meant to become.
    So decided to lift heavy after focusing on high rep. 1st attempt 5 full ROM incline db press. High weight does fast twitch muscle right?

  14. Quote Originally Posted by Pypp View Post

    So decided to lift heavy after focusing on high rep. 1st attempt 5 full ROM incline db press. High weight does fast twitch muscle right?
    90lbs

  15. Quote Originally Posted by Pypp View Post
    So decided to lift heavy after focusing on high rep. 1st attempt 5 full ROM incline db press. High weight does fast twitch muscle right?
    Heavy weight is ideal for fast twitch muscles, like the ones found in your chest, shoulders and hamstrings. I usually lift heavier for chest & hams and I go a bit lighter on quads with a higher volume and pace. Back, arms and shoulders I tend to have a blend of volume and weight, usually doing a pyramid scheme with a burnout set at the end of each exercise.

    The other day I did this for chest:

    Incline BB Bench Press: 90 second rest
    135 X 10 Warm-up
    155 X 10 Warm-up
    185 X 10 Warm-up
    225 X 10 (To failure)
    245 X 4 (To Failure)

    Flat BB Bench: About 60-75 second rest

    185 X 15 (To failure)
    185 X 7 (Failure plus assisted)
    185 X 6 (Failure plus assisted)

    Flyes, Peck-Deck & Push-ups to finish it off. Those ranged from 8-12 reps for each. Push-ups were 5 sets of 10 reps w/ 10 second rest b/w sets. This structure has worked well for my chest. While it isn't my largest muscle group, it is certainly a well-rounded group of muscles now.

  16. Quote Originally Posted by fueledpassion View Post

    Heavy weight is ideal for fast twitch muscles, like the ones found in your chest, shoulders and hamstrings. I usually lift heavier for chest & hams and I go a bit lighter on quads with a higher volume and pace. Back, arms and hams I tend to have a blend of volume and weight, usually doing a pyramid scheme with a burnout set at the end of each exercise.

    The other day I did this for chest:

    Incline BB Bench Press: 90 second rest
    135 X 10 Warm-up
    155 X 10 Warm-up
    185 X 10 Warm-up
    225 X 10 (To failure)
    245 X 4 (To Failure)

    Flat BB Bench: About 60-75 second rest

    185 X 15 (To failure)
    185 X 7 (Failure plus assisted)
    185 X 6 (Failure plus assisted)

    Flyes, Peck-Deck & Push-ups to finish it off. Those ranged from 8-12 reps for each. Push-ups were 5 sets of 10 reps w/ 10 second rest b/w sets. This structure has worked well for my chest. While it isn't my largest muscle group, it is certainly a well-rounded group of muscles now.
    Gotta love the chest striations for sure. Ima give it a try, I always superset'ed chest after a couple warm up workouts. Seen good results but never went heavy.

    I'll give these Pyrimid scheme a try and see how it goes.

    Thanks for the advice
  17. Average Bench Press Chart for Men


    if you weigh 133 and bench 225, that's advance and close to elite. i found this chart as a guide to go by. I'm the same as you, not quite elite but well advanced. I'm at 295 and weigh 180. It seems stout though when you can bench press a hundred pounds over your weight.

    Pounds Bench Press - Adult Men
    Body Weight Untrained Novice Intermediate Advanced Elite
    114 85 110 130 180 220
    123 90 115 140 195 240
    132 100 125 155 210 260
    148 110 140 170 235 290
    165 120 150 185 255 320
    181 130 165 200 275 345
    198 135 175 215 290 360
    220 140 185 225 305 380
    242 145 190 230 315 395
    275 150 195 240 325 405
    319 155 200 245 335 415
    320+ 160 205 250 340 425


  18. I'm 205 and I benched 205 for 23 reps Wednesday. Is that good?
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  19. Quote Originally Posted by Distilled Water View Post
    I'm 205 and I benched 205 for 23 reps Wednesday. Is that good?
    Sounds good to me.

    Benching my weight is a joke, lol. 163lbs...geeze I got that 25 times or better. I think I'm realisitcally close to about 295lbs incline bench press, maybe 305lbs on flat for 1 rep. Hard to tell what exactly but its in the ballpark of 300lbs.

    However, I do not agree with the ratios for a 320lb man. 425 should come easy at that weight for an advanced lifter. I think of my old boss who weight 290-300lb range, NEVER trained chest and could bench 450lbs for about 2 reps.

    Then I think of another fella in my gym who is freakishly strong even though he is tons of gear all the time. He weighs in at 220lbs (only about 5'7") and I've watched and spotted him benching 500lbs for 3 reps. Freakin crazy...

  20. if you can do you bodyweight + your doing dam good

  21. Quote Originally Posted by spendingdinar View Post
    if you can do you bodyweight + your doing dam good
    ill give respect to bodyweight + a little extra if they go for reps. but 1rm bodyweight for most people is weak sauce. not including those 300-400lb fat fuks

  22. Quote Originally Posted by OnionKnight View Post
    ill give respect to bodyweight + a little extra if they go for reps. but 1rm bodyweight for most people is weak sauce. not including those 300-400lb fat fuks
    I agree. If you have been in the gym 6+ months consistently, bodyweight should be easily accomplished.

  23. Well I'm 5'4", 132lbs and have a 1 rep max of 275lbs. I was where you were at with 225 for awhile...then I switched to an 8,6,4,2 routine and it shot up.

  24. Quote Originally Posted by tbird575 View Post
    Well I'm 5'4", 132lbs and have a 1 rep max of 275lbs. I was where you were at with 225 for awhile...then I switched to an 8,6,4,2 routine and it shot up.
    Thats a good number man. Unfortunately, as you increase in mass, the strength gains give diminishing returns. I think the best PL'ers are in the 160-180lb range and sub 10% BF.

    I've seen a 165lb'er squat 500lbs relatively easy and DL'ed 600+. Just amazing..

  25. Quote Originally Posted by fueledpassion View Post
    Thats a good number man. Unfortunately, as you increase in mass, the strength gains give diminishing returns. I think the best PL'ers are in the 160-180lb range and sub 10% BF. I've seen a 165lb'er squat 500lbs relatively easy and DL'ed 600+. Just amazing..
    So much wrong here.
    M.Ed. Ex Phys

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