Bench press standards allows you to measure your strength and track your progress over time. Bench press standards allow you to compare your strength to others and identify your lifting experience. Because of these features, many person use bench press standards to help them to set goals for there lifting experience.
A person who is untrained or who is new to weight lifting will have a bench press standard that is relative to their bodyweight. For example, the average person may only be able to bench press 80 kilogram, which will be there starting point as they begin to lift weights. If an individual can only perform one repetition of their bodyweight on a bench press exercise, they is considered to be an intermediate lifter.
Bench Press Standards and Training Tips
An intermediate lifter is someone who has lifted weights for one to two year. If an individual can lift 1.5 times their body weight on a bench press exercise, they are considered to be an advanced lifter. However, if an individual can lift 2.0 times their body weight, they are considered to be an elite lifter.
These standards are based off body weight because an individual who weighs less will have to lift more weight relative to their body weight than an individual who weigh more. Another factor that will impact an individual’s ability to lift weights on a bench press exercise is their age. Age will impact the strength that an individual can produce because the strength of an individual will decline as they get older.
For instance, teenagers will have strength levels that are approximately 15 percent less then their peak strength. An individual who is in their thirties will have around 5 percent less strength than teenagers. An individual who is in their forties will have around 10 percent less strength than teenagers, and an individual who is in their fifties will have around 18 percent less strength than teenagers of the same body weight.
According to these percentages, an individual will have to adjust their strength standards according to their age to compare their strength to the standards created according to age group of individuals. Proper form is necessary in order to both prevent injuries to your body, as well as to allow you to be able to lift the maximum amount of weight. You must make sure that you pinch your scapulae back and down, as well as that your feet is planted firmly on the floor.
Your elbows should be at a 45-degree angle to your body, and you should avoid bouncing the bar off of your chest. This removes the control that is necessary for perform the exercise. If you do not maintain proper form, you may risk injuring your shoulder, as well as being unable to lift the required amount of weight.
Should you reach a plateau in relation to the amount of weight that you can lift, you may need to change your training method. Methods to try within a bench press routine may include paused reps or close grip bench presses. Additionally, many individual find benefits in performing accessory exercises for the bench press, such as dips or face pulls.
These types of exercises work the same muscle as the bench press, but with less weight, allowing for increased strength in those areas. Additionally, you can implement a training program according to your current level of strength. Programs for beginners focus on increasing the weight each week, but intermediate lifters may change the loads that is performed.
Finally, take time to include deload week in your program, giving your bodys time to recover from the physical demand of lifting. You should of included it to help with progress. Its important to not overtrain.
