What’s a good bench press? This is a question that often lingers in the minds of both beginners and seasoned lifters. The answer, however, can vary greatly depending on several factors, including the individual’s bodyweight, experience level, and specific fitness goals. In this article, we will explore what constitutes a good bench press and how to determine your personal best in this fundamental strength exercise.
The bench press is a compound exercise that primarily targets the chest, shoulders, and triceps. It is often used as a measure of upper body strength and is a staple in many workout routines. The American College of Sports Medicine (ACSM) provides general guidelines for what is considered a good bench press, but it’s important to remember that these are just averages and individual differences can significantly impact your personal goals.
For beginners, a good bench press is typically defined as a weight that allows you to perform at least 8-12 repetitions with proper form. This range ensures that you are challenging your muscles while also maintaining a focus on technique. As you progress and gain more experience, your goal should be to increase the weight while maintaining proper form. A good intermediate goal is to be able to bench press a weight that allows for 6-8 repetitions, while advanced lifters aim for 4-6 repetitions.
Bodyweight plays a crucial role in determining what is considered a good bench press. The ACSM suggests that a good bench press for a person weighing 70 kilograms (154 pounds) would be around 70% of their bodyweight, which is approximately 49 kilograms (108 pounds). For someone weighing 90 kilograms (198 pounds), a good bench press would be around 90% of their bodyweight, or 81 kilograms (178 pounds). It’s important to note that these are just starting points and can be adjusted based on your specific goals and progress.
Experience level is another factor to consider when evaluating a good bench press. Beginners may start with a weight that is only 50-60% of their bodyweight, focusing on mastering form and technique before increasing the weight. As you gain experience, you can gradually increase the weight to challenge your muscles and improve your strength. It’s essential to always prioritize form over the amount of weight you’re lifting, as poor form can lead to injuries and hinder your progress.
Lastly, your fitness goals will influence what is considered a good bench press for you. If your goal is to build muscle and increase strength, a higher percentage of your bodyweight or a heavier weight with fewer repetitions may be appropriate. On the other hand, if your goal is to improve cardiovascular endurance or muscle endurance, you may want to focus on a lighter weight with a higher number of repetitions.
In conclusion, what’s a good bench press can vary greatly from person to person. By considering your bodyweight, experience level, and fitness goals, you can determine a weight that challenges you while maintaining proper form. Remember that progress is a journey, and it’s important to celebrate your achievements along the way. Keep pushing yourself, and you’ll be able to establish a good bench press that aligns with your personal fitness goals.
