135 pounds bench press

Among the most famous free weight exercises, the bench press is considered to be the most common due to its accessibility and ability to target the most visually appealing muscle groups of the upper body. However, 135 pounds bench press, not every individual is capable of performing this exercise with the same amount of weight as their peers, 135 pounds bench press as such it is common for one to question how they measure up to the average individual, or even whether they are as strong as other weightlifters of their age and gender. For the average man, being able to bench press pounds for a single repetition places you at the same level as other men in your demographic, give or take some variation in weight and age. For women, being able to bench press pounds places you above most people in comparison to the average woman.

September 07, 8 min read. The bench press comprises one of three exercises that are the main focus in powerlifting. Typically powerlifters incorporate both push and pull programs in their training split in order to master their technique and increase the amount of weight they can lift. Bench pressing is a great example of a push program but there is a good amount of pull going on as well. The bench press is an exercise that mainly targets the chest, front shoulders, triceps, and lats. The movements involved in the exercise allow you to focus specifically on those chest muscles as long as the movement is done in a safe environment with proper form. Although it is quite obvious, bench presses are one of the best movements to increase the amount of weight or resistance in your push routine.

135 pounds bench press

The average man in his thirties can bench press 90 percent of his body weight, though this can vary depending on several factors. Liz Marsland, a CrossFit L-2 trainer at CrossFit Shapesmiths , says she looks at the whole person and considers their size, build, and lifting experience to get a feel for their benchmark. A standard barbell weighs 45 pounds, and you may begin by lifting only the bar. This will allow you to feel comfortable and perfect your technique before adding weights. Read on to learn about bench press averages. Keep in mind that each person is different and you may not fall into the exact category that you think. Use these charts to get an idea of where you should be and to set some goals. In general, men will lift heavier loads than women. Men tend to be strongest in their twenties and thirties and can increase their bench press weight during this time. Once they are in their forties, their bench press weight tends to decline. Marsland explains that the bench press can be extremely beneficial in developing strength in women, since it works several parts of your body. You can also do dips, pushups, and plank variations to build strength. You can see the breakdown for women here:. To develop the upper-body strength needed to bench press more challenging weights, stay consistent in your approach and follow these tips:.

Consistency is key when it comes to seeing results and although you will not see results immediately, the more committed you are, the faster you will see results. The seated position supports good posture and form, which is ideal for beginners and people with lower-body injuries. For women however, reaching a pound bench press may take some time, and a 135 pounds bench press more training expertise than what the average novice weightlifter will possess.

.

We should instead focus on perfecting our technique and building consistency with training. Once we have some training experience under our belt and can consider ourselves an intermediate lifter, it can be useful to know if our bench press is where we would expect it to be for our age and weight. The following data represents all of the to year-old lifters who have competed in the International Powerlifting Federation IPF. The data from these lifters were used to provide average bench strength at each age, and across all IPF weight classes. This data is intended to be used as a reference point for powerlifters and to see how relative strength changes across these age groups and weight classes. The below tables show the average bench press for men and women based on age and weight class. The average weights are provided in kilograms since that is the unit of measurement used in powerlifting competitions. To convert them to pounds, multiply the number by 2. The bench press average for a male year-old is 1.

135 pounds bench press

As a whole, it takes around 3 to 12 months for the beginner to be able to bench press However, this timeline will vary depending on your anthropometric variables like body weight, total arm length, and shoulder width. It will also depend on things like muscle fatigue, weekly training volume, age, gender, and workout experience. Overall, bench press refers to an exercise in which a person lifts a total weight of pounds, which includes a pound barbell and two pounds plates one on each side. The exercise is done on the bench, where you lie down in a supine position facing up with flexed knees and feet touching the floor. In general, most beginners cannot bench pounds because it takes time for the training adaptations to occur. The good news is that neural adaptations can occur after a few weeks of strength training. Neural adaptations mean that your muscles can increase the recruitment of more motor units, therefore, you get stronger.

The paper store parsippany nj

Are you sure you want to delete selected wishlist products? This equates to pounds or roughly 60 kilograms of weight total, including the weight of the barbell. Generally, training programs that are meant to help improve your bench press will feature a significant amount of bench press volume within a given workout session, as well as several accessory exercises that will both improve the muscles used during the aforementioned bench press, as well as aid in developing the necessary exercise familiarity needed to perform the movement safely. My Wishlist Save. The pec deck activates your chest muscles in much the same way as the bench press. It is also crucial that you take rest days in between heavy lifting sessions to allow your muscles to recover from the intense weight placed on them. This article takes a look at the top 26 muscle building foods. To ensure that you are in fact performing the bench press correctly, the movement must be performed with the correct stance and adherence to proper form cues. Rest for at least one full day each week. Demographics Explained published by: Debbie Luna. How to Bench Press Pounds 1.

What is the average Bench Press?

As such, a bench press of pounds is considered to be less of an impressive achievement and more of a benchmark to help ascertain the training experience of a weightlifter, often alongside taking other factors into account like bodyweight, gender, and age. This will allow you to feel comfortable and perfect your technique before adding weights. With a standard straight Olympic barbell, this means having one pair of 45 pound plates on the bar. Include aerobic exercise and stretches that increase flexibility. It does indeed mean that you are of a healthy amount of muscle mass or have otherwise participated in some level of strength training, however. Share my wishlist. While we can see that approximately half of men and only a small percentage of women are capable of performing a pound bench press on their first day at the gym, this number is otherwise considered to be less impressive among a more experienced demographic. It is always good to seek out the advice of those around you in the gym to make sure you are performing the exercise with good form before even considering increasing the amount of weight you are benching. Bench pressing and powerlifting are a form of art in the gym and there is nothing wrong with receiving guidance to get you started. You can use this calculator to find your one-repetition maximum. Consume Sufficient Protein and Calories. However, not every individual is capable of performing this exercise with the same amount of weight as their peers, and as such it is common for one to question how they measure up to the average individual, or even whether they are as strong as other weightlifters of their age and gender.