The caclulators collected here are designed to help you reach your fitness goals. Chest press standards for men and women kg strength level. When finished, enter the amount of weight used and the number of repetitions completed into the bench press calculator. Bench press chart by weight and age thelifeisdream. Setup on your flat bench like you do for the regular bench press. Fitness and weight training calculators bench press max. What are some realistic weight lifting goals to aim for. The wilks calculator is used to compare the relative strength level of squat, benchpress and deadlift. This bench press calculator can be used to work out your approximate 1 rep max bench press. Mens pushup, pullup, squat, deadlift and bench press standards.
Comparing your bench press results to those achieved by others of your age and gender, the bench press calculator provides accurate and reliable statistics to determine your general level of fitness. The amount you can bench press can be used as a marker of your strength, but its just one part of the picture. Our strength standards are based on over 21,103,000 lifts entered by strength level users. Tables of bench press strength standards for men and women. Standing with a barbell, a strict press from the front above the head. Gillingham 12 week bench program usa powerlifting maryland. Review these tips between sets and youll increase your bench press without getting hurt. Agegrading calculator for track, weights, and body weight. Squat, bench, deadlift, dumbbell press, curl, reverse curl, tricep extension, weighted chinup, pushup and dip. The key points article pdf available in the journal of sports medicine and physical fitness june 2015 with 2,953 reads how we measure reads. Bench press calculator free download marathoncrossfit. How to bench press safely 5 mistakes to avoid nerd fitness.
File issues and make changes in the project gitlab. The free bench press test calculator calculates your physical shape and fitness levels through the results of a bench press test. Mens pushup, pullup, squat, deadlift and bench press. It accommodates most standard barbell sets with a 5 to 6foot bar. Many lifters learn the bench press from powerlifters. Bench press calculator calculate your one rep max for. Used by powerlifters, crossfitters and enthusiasts. The exercise is performed with the technique used in starting strength. But remember, their goal is to lift the most weight possible for one rep, and they often use. After warm up sets, do the heavy single for the day followed by the working sets for that day. Globus sprintcoach le electrical muscle stimulation. Download our free iphone app download our free tablet app. Its an easy exercise to learn and do and takes a minimum of equipment. Youre looking at male ipf lifters here n15 who have competed where the squat, bench press, and deadlift were performed.
Its also the one that we often use to gauge our strength level. The average man in his thirties can bench press 90 percent of his body weight, though this can vary depending on several factors. This bench press calculator can be used to work out your approximate 1 rep max. Bench press 12,786,000 lifts deadlift 7,463,000 lifts squat 7,370,000 lifts shoulder press 1,851,000 lifts military press 293,000 lifts barbell curl 881,000 lifts bent over row 581,000 lifts front squat 624,000 lifts incline bench press 422,000 lifts. Sep 06, 2019 if youre wondering what the average bench press is for adults, theres no simple solution. The bench press has always been a part of the routine for bodybuilders and strength athletes. The objective of the bench press test is to evaluate an athletes upper body strength. Online fitness calculator estimates approximate one rep max 1 repetition maximum or 1rm bench press. By knowing how you fare on these exercises compared to the average male, you can see what exercises you exceed in, where your weak. Since its very popular, the maximum bench press a person can do is usually compared to the bench press other weightlifters can do regardless of the size. How to calculate one repetition maximum 1rm in bench.
The close grip bench presses is a bench press using a narrow grip. If both a weight and a bodyweight level are given, you may use whichever number is lighter for you. Code to add this calci to your website just copy and paste the below code to your webpage where you want to display this calculator. With the right information and hard work, your success is guaranteed. Since 1999, has been a resource for exercise professionals, coaches, and fitness enthusiasts.
However, to calculate average bench press standards, certain factors are required, such as sex, weight and age. Enter the weight used in pounds or kilograms and the number of reps performed and press the calculate button. How to calculate one repetition maximum 1rm in bench press definition, formula, example definition. I tried it after six months at a plateau and it worked for me. In the analysis, we need to bear in mind the factors that may influence the results. To find this you can either max out at the gym or use our one rep max calculator at the bottom of the page. Strength training program for intermediate weight lifters. Agegrade calculator for weights, and body weight endurance. The leg press i had in mind is the cybex plate loaded leg press, but most any will do. The standards calculated for this level do not represent the highest level of strength performance possible. Tables of chest press strength standards for men and women.
Bench press is one of the most commonly performed exercises in the weight rooms. With that info in hand or your own stats in mind you can pop on over to the national strength and conditioning associationapproved official bench press standards chart. To convert the weights to kilograms, take the pounds weight and times it by 0. The weightrainer mm2k add 50lbs to your bench press program. Symmetric strength provides a comprehensive lifter analysis based on strength research and data from strength competitions. Between them, pushups, pullups, squats, deadlifts and bench presses hit all the major muscle groups in your body. Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made. Signup to my daily email tips to get instant access to the checklist. The bench press is easily the most popular weight training exercise. How to calculate average bench press both for men and. The bench press max chart is the old school method of approximating your 1 rep max bench press.
Athletes are given one minute from when the speaker announces that. The percentages are based on your one rep bench max. Bring the knees to the chest or until the femur is parallel with the platform. The bench press calculator is used to calculate your approximate onerep maximum one repetition maximum or 1rm for bench press. The weightrainer mm2k add 50lbs to your bench press. This is the best bench press calculator on the internet legion. Bench press rep chart inspirational download bench press calculator. It can be used independently of different weights of lifters to give a fair indication of relative strength. Calculate malefemale ability in exercises like bench press, squat and deadlift. The adjustable bench features a back pad that adjusts to incline, flat, and decline chest press positions. The strength level calculator can show your exact level of strength at any bodyweight.
The wilks calculator is used to calculate the strength level of lifters against each other relative to bodyweight. Max rep calculator bench press chart best picture of chart best ideas of rep percentage chart cute photo 9 of how to calculate. Download what should i bench for my weight positivemindme. In order for these standards to apply, the bar must make contact with the chest above the bottom of the sternum with a momentary pause and be pressed to full elbow extension. Our bench press standards are based on 12,786,000 lifts by strength level users.
Relative to bodyweight, these 200, 300, 400 and 500 numbers are roughly the equivalent to 1 for the overhead press, 1. This bench press program was created by brad gillingham and has a heavy bench day per week and a light bench day per week. Use these charts as a guide to what you can bench for a maximum of one rep. In order for these standards to apply, the bar must make contact with the chest above the. Bench press standards for men and women lb strength level. Strength level weightlifting calculator benchsquat. By knowing how you fare on these exercises compared to the average male.
The movement is performed laying on a horizontal bench with the lifter lowering the bar down to the chest, pausing the weight, and then pressing the bar upward to a locked out position. They are all for a onerep max unless otherwise noted, and the weight of the bar is included in all of the exercises when applicable. Bench press standards for men and women kg strength level. Buy and sell almost anything on gumtree classifieds. Calculate your 1 rep max 1rm bench press using this accurate tool. Most of us at some time wonder, how much should i be bench pressing.
The weightrainer mm2k add 50lbs to your bench press program this is a bench press program that appeared as a supplement to a muscle media 2000 magazine back in 1997. The first thing youll need to know if your one rep max. Some weight training workouts tell you to perform repetitions based on a percentage of your one rep max. Since 1999, has been a resource for exercise professionals, coaches, and. Bench press standards kg bench press strength standards help you to compare your onerep max lift with other lifters at your bodyweight. The way this bench calculator works is it takes the amount of weight you can bench for a certain number of reps and uses a formula to calculate your approximate 1 rep max. The role of the bench press in strength training by bill starr february 2012 bill starr on what bench pressing can do for athletes in any sporteven olympic weightlifting.
If you want a simple and accurate bench press calculator and practical. Strength level weightlifting calculator benchsquatdeadlift. But grip the bar with your hands about shoulderwidth apart. These benchmarks are aimed solely at endurance athletes concerned with enhancing their endurance capabilities, improving their basic quality of movement in daytoday life, decreasing their likelihood of crashrelated injuries, and decreasing their odds of bone mass loss and related diseases and decreasing the rate of muscle loss that takes place with aging andor disusethese standards won. While the above standards should serve as useful guidelines to help gauge your progress, they should not be taken as absolute. The training programs people show me generally resemble a random grab. Calculate wilks points in kg or lbs wilks calculator. Their kneejerk answer is yes, but a closer look at their program tells me barely. These barbell standards include the weight of the bar normally 20 kg 44 lb. Bench press calculator test your upper body strength. For a 198pound man a very close match for the national average who has no experience benching whatsoever, places the standard at 5 pounds.
Chest press standards for men and women lb strength level. Compare your max lifts against other lifters at your bodyweight. The bench press is the second movement in a powerlifting competition. Dec 26, 2015 you will be provided with data based on your own performance on your 1rm, dynamic bench press ad sinclair coefficient. Weight lifting max percentage chart this chart is self explanatory. Bench press the bar must make contact with the chest above the bottom of the sternum and be pressed to full elbow extension. How to calculate average bench press both for men and women. For a m50 man at 181 lbs bodyweight, bench press numbers are at 150bs for intermediate, 210 for advanced, and 260 for elite. All lifts are done with free weights, good form, no supportive gear other than a belt, and drug free. We have male and female standards for these gym exercises and more. Bench press 12,770,000 lifts squat 7,363,000 lifts deadlift 7,456,000 lifts shoulder press 1,849,000 lifts barbell curl 880,000 lifts military press 292,000 lifts bent over row 580,000 lifts front squat 623,000 lifts incline bench press 421,000 lifts. Close the maximum weight you can lift with good form.
Though standards charts exist, averages are based on many factors. Determine your one rep max in the bench press or any lift using this easy to read powerlifting chart. The cap strength standard bench with leg lift is the perfect weight bench for the beginner to intermediate weightlifter. To use the bench press calculator, perform a set of bench presses, using a weight you can handle for several repetitions. Bench press standards lb bench press strength standards help you to compare your onerep max lift with other lifters at your bodyweight. The bench press is an exercise term, in which the weightlifter lies on a bench in horizontal position with feet and raises a weight with both arms. Bench press onerepetition maximum standards in pounds for males and females. You will be provided with data based on your own performance on your 1rm, dynamic bench press ad sinclair coefficient.
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