Average Bench Press By Age And Weight Chart
When it comes to measuring upper body strength, the bench press is one of the most popular exercises. It's a great way to test your strength and track your progress over time. But how do you know if you're lifting enough weight for your age and body weight? That's where an average bench press by age and weight chart comes in handy.
What is a Bench Press?
The bench press is a weight lifting exercise that targets the chest, shoulders, and triceps. It involves lying on a bench with your feet flat on the floor and pressing a barbell up from your chest to arms length. There are many variations of the bench press, including incline bench press, decline bench press, and close-grip bench press.
Why Use an Average Bench Press Chart?
Using an average bench press chart can help you determine how much weight you should be lifting for your age and body weight. This can be helpful for setting goals, tracking progress, and avoiding injury. Keep in mind that these charts are just guidelines, and you should always listen to your body and consult with a trainer or physician if you have any concerns.
Average Bench Press By Age And Weight Chart
Here's a general average bench press chart by age and weight:
- Age 18-29: Average bench press weight of 135 lbs.
- Age 30-39: Average bench press weight of 125 lbs.
- Age 40-49: Average bench press weight of 115 lbs.
- Age 50-59: Average bench press weight of 105 lbs.
- Age 60-69: Average bench press weight of 95 lbs.
- Age 70+: Average bench press weight of 85 lbs.
It's important to note that these numbers can vary based on your fitness level, experience, and other factors. Use this chart as a starting point, and adjust your weight accordingly based on your individual needs.
How to Improve Your Bench Press
If you're looking to improve your bench press, here are a few tips:
- Focus on proper form: Make sure you're using proper form to avoid injury and maximize results.
- Increase weight gradually: Gradually increase the weight you're lifting over time to avoid injury and build strength.
- Use variations: Mix up your routine by incorporating different variations of the bench press.
- Strengthen supporting muscles: Strengthening your supporting muscles, such as your back and shoulders, can also help improve your bench press.
- Get enough rest: Rest is important for muscle recovery and growth.
Conclusion
An average bench press by age and weight chart can be a helpful tool for tracking your progress and setting goals. Keep in mind that these numbers are just guidelines, and you should always listen to your body and consult with a trainer or physician if you have any concerns. With the right approach, you can improve your bench press and achieve your fitness goals.