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The average weight most adult men and women can bench press depends on age fitness level and other factors.
Bench reps. The bench press is an upper body weight training exercise in which the trainee presses a weight upwards while lying on a weight training bench the exercise uses the pectoralis major the anterior deltoids and the triceps among other stabilizing muscles a barbell is generally used to hold the weight but a pair of dumbbells can also be used. Younger men are typically able to bench press more than older men and men in general. The 5 3 bench press program is made up of the following 3 phases.
As mentioned you can run the bench press 5 3 program with nearly any split or combination of assistance exercises. And if you keep pushing closer to your genetic potential the average man can expect to front squat. Train like a bodybuilder.
Narrow grip bench press. Perform 5 10 reps depending on weight used. 160 175 pounds for 10 reps.
215 235 pounds as their 1 rep max. After a year of serious training the average man can bench. Perform up to three sets.
The 5 3 bench press program. Image via youtube julius maddox but by simply benching a few times per week consistently and implementing progressive overload you ll get stronger in this lift. If you re looking to maximize muscle size target 8 12 reps per set on average and choose multijoint movements like the bench press squat overhead press bent over row and deadlift which recruit more total muscle mass than single joint moves thus allowing you to lift heavier weights.
185 205 pounds for 5 reps. A bench deload should be 60 of your max for only 3 sets of 5 reps per set. A good bench press program that focuses on strength can do wonders for your pressing strength and consequently improve your one rep max.
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