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Bench Press 101: Determining Your Ideal Bench Press Weight

Bench Press 101: Determining Your Ideal Bench Press Weight

Welcome to our comprehensive guide to one of the most quintessential exercises in weightlifting—the bench press. It's an exercise that provokes many questions, especially about how much weight one should be able to lift. We're here to shed some light on this topic.

The Importance of Bench Pressing

Before we delve into the numbers, let's establish why the bench press is a cornerstone in strength training. This compound exercise targets multiple muscle groups, including your pectorals, triceps, and deltoids, promoting upper body strength and muscle mass. Before you begin, using wrist wraps can help to increase your bench press by limiting wrist extension thus maximizing your power.

How Much Should I Be Able to Bench?

Bench pressing isn't a one-size-fits-all exercise. Factors such as age, gender, fitness level, and training history contribute to the amount you should be able to bench.

The average male beginner might aim to bench press 135 lbs. A beginner female, on the other hand, might start with a 65 lbs lift. Remember, these are just averages—individual capabilities vary significantly.

What is the Average Bench Press?

Average Bench Press Weights by Gender and Age Group

The average bench press varies depending on several factors. Men aged 20-29 typically bench press around 160 lbs. For women in the same age group, the average is 70 lbs. Again, these figures are averages and will vary based on individual circumstances. Please do not confuse what "you want to be bench pressing" to what the average is.

Understanding Bench Press Weight Ratio

The bench press weight ratio refers to how much you can press to your body weight. Bench pressing one's body weight is a good goal for men. For women, a good goal is a half to three-quarters of body weight.

What is a Good Bench Press?

Good Bench Press Weights as Percentage of Body Weight

A 'good' bench press depends on your personal goals, fitness level, and body composition. For a male weighing 198 lbs, lifting 160 lbs might be considered good.

This is 80% of their body weight. For a female weighing 165 lbs, lifting 85 lbs could be a good benchmark. This is around 50% of their body weight.

How Much Should I Bench Press for My Weight?

Bench Press Goals by Body Weight

Men should aim to bench press their body weight as a starting point. Women should aim for half to three-quarters of their body weight. A man weighing 170 lbs should aim for a 170 lbs bench press. A reasonable goal for a woman weighing 140 lbs is a 70-105 lbs bench press.

How Villain Wrist Wraps Can Improve Your Bench Press

Ensuring proper form and safety while bench pressing is crucial, and that's where our Villain Wrist Wraps come in. TuffWraps offers wraps that feature a belt loop tightening system.

Our belt loop tightening system allows you to control wrist support and stability during heavy lifting. It also protects wrists from injury. Wrist wraps are designed to limit wrist extension, thus giving you maximum power through your lift.

Never fuss with thumb loops again with Villain Wrist Wraps! These are available in 16-inch24-inch, and 30-inch. The 16" are the most popular and great place to start with wrist wraps.


Bench pressing is a versatile and valuable exercise. However, it is not only about the weight you lift. It is also important to lift safely and effectively. Everyone's bench press ability will differ based on various factors, but we hope this guide clarifies the subject.

Remember, no matter your bench press goal, our Villain Wrist Wraps support your journey, promoting safety and performance. Happy lifting!

Jaysen Sudnykovych

Dr. Jaysen Sudnykovych D.C.

A renowned Chiropractic Physician and seasoned fitness expert, he contributes over 30 years of experience to TuffWraps.com. Holding a doctorate in Chiropractic Medicine and a bachelor's degree in Nutrition & Food Science, he is a respected authority in strength training and fitness accessories. Explore his valuable insights and practical tips on TuffWraps.com, and take your fitness journey to new heights with precision, determination, and expert guidance.


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