Practice correct breathing by exhaling as you lift the weight and inhaling as you lower it. Rest your major muscle groups for at least one full day between weightlifting sessions. Include aerobic exercise and stretches that increase flexibility. This will help you target your whole body. You can use this calculator to find your one-repetition maximum. Push yourself to fatigue without overexerting yourself or forcing yourself beyond your limits. Use good formĭo this by pressing your feet into the floor, slightly arching your lower back, and pressing your shoulders and glutes into the bench. Stay hydrated and drink enough liquids before, during, and after your workout. Include foods that build lean muscle, such as healthy carbs, fats, and proteins. Eat a healthy dietĮat plenty of fresh fruits and vegetables. Remember that it takes time to see results. To develop the upper-body strength needed to bench press more challenging weights, stay consistent in your approach and follow these tips: Build graduallyīuild up the weight slowly and let go of any immediate expectations. Use these charts to get an idea of where you should be and to set some goals. Keep in mind that each person is different and you may not fall into the exact category that you think. Read on to learn about bench press averages. It’s important to use good form and build up gradually so you’re able to maintain your results. This will allow you to feel comfortable and perfect your technique before adding weights. If you haven’t done any lifting before, Marsland recommends learning the technique with a training bar that weighs 22 pounds. A standard barbell weighs 45 pounds, and you may begin by lifting only the bar. Liz Marsland, a CrossFit L-2 trainer at CrossFit Shapesmiths, says she looks at the whole person and considers their size, build, and lifting experience to get a feel for their benchmark.Īn advanced or elite athlete can usually lift more than twice as much weight as an individual who hasn’t trained can. How much you can bench press depends on your fitness level and how much you’ve trained.
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