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The bench press is an upper body strength training exercise that consists of pressing a weight upwards from a supine position. 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.
Bench Press Wikipedia
This bench press calculator can be used to work out your approximate 1 rep max bench press.
What is bench press. Roger riedinger beverly international magazine 15 3. The bench press can be an effective exercise for working muscles in your upper body. By using variations you can target different muscles in that area.
The exercise works the pectoralis major as well as supporting chest arm and shoulder muscles such as the anterior deltoids serratus anterior coracobrachialis scapulae fixers trapezii. Increase your bench press by thirty pounds in six weeks. Meanwhile the average bench press standard for an untrained woman who weighs 165 pounds is a bench of 80 pounds or 95 for a novice.
However to calculate average bench press standards certain factors are required such as sex weight and age. The advent of bench press shirts which support the lifters shoulders. Finally the bench press is a pretty demanding exercise on one of the most complicated and injury prone joints in your body your shoulders.
This report contains details on a specific method of training that is drastically different from many of the current trends. Bench press is one of the most commonly performed exercises in the weight rooms. The bench press is one of the most popular exercises for building a bigger stronger and more prominent chest.
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. We explain how to do a bench press and some. A landmark study in the 1995 issue of the journal of strength and conditioning research found that when comparing incline decline and flat presses the flat press offers the most activation for the lower part of the pecs.
But not everyone can or should bench press. World record bench press first man to ever bench 1100lbs tiny meeker 12142013. Dont be afraid to take some time off of bench.
The primary muscle targeted with the bench press is the pectoral or chest muscle. If youve had a history of shoulder injury bench pressing isnt ideal. In some cases the safest way to build stronger and bigger pecs is with.
Progression of the bench press world record. The bench press can help restore muscle balance for athletes that primarily use pulling muscles such as in wrestling rock climbing and swimming. Bench press world records are the international records in bench press across the years regardless of weight class or governing organization for bench pressing on the back without using a bridge technique.
Below are the key exercises stressed during the dumbbell bench press. Our bench press standards are based on 10440000 lifts by strength level users. Obviously these figures are not 100.
The barbell bench press is a competitive lift in the sport of powerlifting with the other two being the deadlift and squat. The bench press is an extremely effective movement for increasing upper body strength and muscle mass for aesthetics purposes competitive advantages or simply to promote overall muscle growth and development. World record bench press first man to ever bench 1100lbs tiny meeker 12142013.
Bench press standards lb bench press strength standards help you to compare your one rep max lift with other lifters at your bodyweight. For an intermediately experienced woman of average weight the standard is 115 pounds or 145 pounds for an advanced lifter.
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