In his Chicago Tribune interview, the professor lays his well-researched findings out flat:. Get to the weight room, consistently practice, work to fatigue — this is 80 percent of the job. Ready to work on your bench press and possibly set a personal record?
It's important to use proper form when bench pressing , not only for more accurate measures of your average bench press, but also to help prevent injury. If you're looking to lift heavier, make sure you have a spotter with you. And be sure to increase your weight incrementally so you don't hurt yourself. In other words, check your ego at the door. Fitness Workouts Chest Exercises. By Dan Ketchum Updated September 6, Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy.
Bailey is also an Anatomy and Physiology professor. Dan Ketchum. The American College of Sports Medicine has established bench press guidelines based on the three criteria of age, weight, and gender to help people work out how much they should be pressing. The ACSM guidelines are based on a percentage of bodyweight that you should be able to bench press.
The percentages given above are to establish a strength level that is considered to be average. To work out what weight to put on the bar we multiply his weight by 1. So, if Joe can get one rep with pounds, he will be bench pressing at the expected strength level for his age. While knowing how much you should be bench pressing is a handy bit of knowledge, it is not the be all and end all of your training experience.
Most people are bench pressing to build their chest , not to compete as a powerlifter. However, too many guys sacrifice form in order to lift a heavier weight.
They lift their hips, use their legs, and push through their shoulder and triceps. This may allow them to get the weight up, but it is doing nothing for the chest and is potentially causing injury.
All it knows is how much it is being worked. Maintaining strict form, with slow reps and constant tension is the best way to achieve this.
Use the AMSM standards to assess your bench press level in relation to what the average person your age should be lifting. The YMCA metronome test will allow you to judge your bench press endurance strength level.
Then put those figures aside and concentrate on performing strict, controlled reps in order to maximally work your body. Did you find this information beneficial? Share it with your training friends! How strong am I? An untrained guy will be able to bench pounds right off the bat. Someone with a few months of experience with lifting should be able to bench pounds, an intermediate lifter will be able to do 5 pounds, and an advanced trainer will be able to bench pounds.
It makes sense that someone who trains regularly will lift more — and not just when it comes to bench pressing. Doing other exercises, like floor dumbbell presses, will help to increase fitness level and boost muscle growth, which will help one progress to the bench pressing standards. Additionally taking supplements such as beta alanine will help as well since it will help you build more muscle.
A woman with a few months of experience should be able to bench 95 pounds, an intermediate lifter should lift pounds, and an advanced trainer will be able to press pounds Livestrong. They both have their place, and to figure out the bench-pressing number you can actually consider both bodyweight and experience level in the same equation to get a much more accurate picture of the bench-pressing standard.
An elite athlete of the same weight should be able to lift pounds. As for the average woman, the bench press standards are a little different. Finally, an elite athlete will be aiming for pounds, as Livestrong explains. Research published in the European Journal of Applied Physiology and Occupational Physiology found that men have greater strength due to having larger muscle fibers. Men also have slightly stronger muscles than women — about five to 10 percent stronger, in fact — according to The New Rules of Lifting for Women by author Lou Schuler.
There are also differences concerning upper body strength as a result of how women have a lower proportion of lean tissue distributed throughout their upper body. Age is nothing but a number when it comes to fitness. With the proper form, bench press no matter how old you are.
Strength is important at all ages, especially as we get older. In fact, when we perform weight training it promotes bone density something we lose as we age. The bench press is a great chest workout , but it also targets the forearms, triceps, shoulders, pecs, rhomboids, and trapezius muscles.
The bench press is also a great example of an exercise that promotes our functional fitness. We build up the muscles in our chest and back and shoulders, which enables us to be able to do the heavy lifting around the house.
Next time you are at the gym, go ahead and check out the bench press.
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