How much should a fit person be able to bench press?

For example, the average man, in ordinary circumstances, should be able to bench press 90\% of his body weight. If you’re relatively fit and already going to the gym, then 1 x your bodyweight should be a good standard.

How long does it take to increase bench press by 10kg?

After three weeks of hard training using this method, I went from a 1 Rep Max Bench of 85kg to an unspotted lift of 95kg. That’s right; I increased my weakest lift by an astonishing 10kg in less than a month of training.

How much weight should a beginner bench press?

Bench press average by weight

Body weight (lbs)	Untrained	Novice
123	90	115
132	100	125
148	110	140
165	120	150

Is 10 kg bench press good?

When you can’t do 10, you’ve found the weight you should be using for your next workout. Any time you can do more than 10, add 5kg and continue. A “good” weight is whatever weight will challenge your muscles without putting you at risk of injury.

How much bench press should I be doing?

If you are unsure of your current max, use the bench press calculator to help you guestimate. Start with a weight that is 65\% of your one rep max. During week one, you will perform 10 sets of 3 reps with your starting weight. Rest between sets will be 90 to 120 seconds; no longer or shorter.

Are high rep sets better for building up your bench press?

Guys that struggle with building up their bench press typically find it easier to progress using high rep sets rather than low rep sets. Why? Here’s why… A five rep set is about 85 percent of your one rep max. When you push this weight to six reps, your one rep max increases by 3\%.

What are your dumbbell bench press standards based on?

Our dumbbell bench press standards are based on 986,000 lifts by Strength Level users. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

What is the intensity of a bench press?

In this case, “intensity” is weight percentage relative to your one rep max. If your max is 250, repping out with 225 is far more intense than repping out with 175 pounds. So am I saying that the only way, or best way to increase your bench press strength is high rep sets?

https://www.youtube.com/watch?v=oPoMLfjU-Ng