Bench Press Calculator

The bench press is a staple exercise for developing upper body strength. In this exercise trainee pushes the weight upward while lying on a weight training bench. This exercise works on your anterior deltoids (front shoulders), triceps brachii, and latissimus dorsi (back). You may not get the same result for upper body with any other exercise.

Bench press calculator can help you to understand your ability to 1 rep maximum. Your 1 rep maximum is the most accurate calculator of your strength. It shows the maximum force you're able to produce with a single muscular contraction.

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YOUR APPROX 1 REP MAX BENCH IS

How much should you bench press?

If you are a beginner, it is recommended to do bench press 1 time a week. For intermediate or expert 2-3 time, and while performing 3-4 sets with repetitions of 5-8 reps.

How do you calculate your bench press?

You can use the muscle and strength bench press calculator to know your approximate 1 REP MAX bench press. Figures may not be 100% accurate but it can help and guide you.

How much can the average man bench press?

According to Dr. Lon Kilgore, Ph.D., author of "Practical Programming." As an intermediate male you should bench between 95 and 100 percent of your body weight. And as an intermediate female you should bench just over 70 percent of your body weight.

Is it good to be able to bench your bodyweight?

Bench pressing your weight is a goal anyone can achieve. But it is a slow and steady progress. You can warm up your body with your body weight and slow increase it upto 130% of your own body weight.

How can I lift more on my bench press?

If you want to increase your bench press, here are a few tips will help you to improve:

  1. it should be obvious to warm up your body before bench press. Bench press involve the whole body but it mainly help to build chest and increase power and strength in the upper body.
  2. Engaging the right muscles to reach your target of maximum bench press. These muscles are the rotator cuff, anterior deltoids, biceps and triceps.
  3. Longer break period: when it comes to weight lifting, resting between sets and gives your body strength and plenty of time to replenish the ATP-PC (energy) system.

Should you touch your chest when bench pressing?

In general, it is supposed to be lowering the bar until it touches your body. It should be all the way up and down to complete the range of motion.

How many times a week should I bench press?

American college of sports medicine recommends that you should bench press 2 times a week and choose lighter exercise. Once you comfortably do 2-3 bench press you can increase it slowly as per your strength and capability.

ACSM also recommends 8-10 different exercises with 10-12 repetitions to improve your strength and power. To improve your muscle endurance increase 10-15 repetitions. Choose a weight that you reach fatigue with the repetitions range.

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