What is a good bench to bodyweight ratio?

Answered on : 2024-01-24

Sources

Bench Press Standards for Men and Women (lb)

strengthlevel.com

How Much Should You Bench Press?

gunsmithfitness.com

How much weight do you have to bench press to be ...

quora.com

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Answer

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A good bench to bodyweight ratio can vary depending on individual fitness levels and goals. Here are some general guidelines:

1. **1:1 Ratio**: A benchmark for many lifters is achieving a 1:1 mass-to-weight ratio. For example, if you weigh 185 pounds, you can aim to bench press 185 pounds. This is considered a good goal for major lifts like the bench press[8].

2. **1.5x Bodyweight**: Bench pressing 1.5 times your body weight is considered a pretty good benchmark. For instance, if you weigh 200 pounds, bench pressing 300 pounds would be a strong performance[3].

3. **90% of Body Weight**: In ordinary circumstances, the average person should be able to bench press about 90% of their body weight[2].

4. **Strength Level**: According to strength standards, achieving an average bench press weight for a male lifter of around 217 pounds (1RM) is considered intermediate and impressive[1].

5. **Varies by Age and Factors**: The ideal ratio may vary depending on age and other factors. The average man in his thirties can often bench press around 90% of his body weight[7].

Ultimately, what constitutes a good bench to bodyweight ratio depends on your individual goals and fitness level. It's important to set realistic targets and progressively work towards them, considering your own capabilities and circumstances.

Sources:

[8]: Hone Health - How Much Should You Be Able to Bench?

[3]: Quora - How much weight do you have to bench press to be considered strong

[2]: Gunsmith Fitness - How Much Should You Bench Press?

[1]: Strength Level - Bench Press Standards for Men and Women

[7]: Healthline - Average Bench Press for Men and Women