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Bench press max chart below is bench press chart that will help you estimate you 1 rep max.
Bench press charts. Younger men are typically able to bench press more than older men and men in general. If you can bench 135 lbs for 8 reps than your estimated one rep max is 167 lbs. Then use it to estimate the correct weight to use for sets in your desired rep range.
Use these charts as a guide to what you can bench for a maximum of one rep. First let s address five of the most common problems i see then i ll get you set up on a monster bench program. Forget your other priorities for the next six weeks and i ll fast track you to a better bench press.
Weeks 3 4 transition period. Cooper fitness standards bench press chart. So let s say you use 135 lbs.
The ability to press loads of weight over your chest is the foundation for building the pectorals and other upper body muscles. This bench press program is broken up into 3 segments. Pt on the physical fitness essment standards the ironplate studios frequently asked ions regarding verification of a fitness test battery.
The average weight most adult men and women can bench press depends on age fitness level and other factors. The bench press max chart is the old school method of approximating your 1 rep max bench press. You re addicted to 3x10 and isolation.
The bench press is one of the most studied and practiced lifts. If you are not sure what your 1 rep max is i would get a good warm up in and then do a weight that you can barely do 5 times or right to failure so you can then use the chart to figure out your 1 rep max in the chart below to find the proper weight. Weeks 1 2 rep work.
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