How much should you be able to bench press based on age?

[barnes]

Guys, the bench press is a good indicator of overall upper-body strength. However, being able to bench press 300+ pounds is not an indicator of physical fitness. Especially cardiovascular fitness! The bench press utilizes the chest or pecs, the arms or triceps, as well as back or traps and solders or deltoids. So, this compound exercise gets you a lot of bang for the buck so to speak. Don't pay attention to what those around you "bench" at the gym. Set out to beat YOUR best, not theirs. For you future NFL players, one of the measuring tools in the combine IS the bench press. It might surprise you to know that it's not a "one repetition" max. They measure how many repetitions a prospect can press 225lbs. Oregon State DT Stephen Paea set the 225 pound record in the 2011 draft at 49 reps! So, don't give up or get concerned about anyone else is "benching" in the gym. Life is a race, but it's a long race. In the end, your only racing yourself anyway. Now go get it....go big...or go home!

[IrishMobster]

I'm also a bit confused. I'm 14, 5'9, and 125 pounds. The most I've ever tried to bench successfully is 95 pounds. I have been going to the gym for three months and my strength has increased substantially. Am I doing enough? or should I push harder?

[imsuperman]

^What ghost69 said on pg 2 is true. Age and size has little to do with it.

 

The main thing is staying safe while pushing yourself. Always ask for a spot. If the people who work on the weight room floor aren't around, go to the desk and ask for them. Don't bench once a week unless you want to twice a week for a month or so just to change it up, but spread the days out if/when you do (eg. Mon and Fri)

 

Even when you get a spot, DON'T DROP IT ON YOURSELF. You cannot realistically expect your spotter to see what's happening, process it, grab the bar and save it from slamming down on your face/neck/chest in about .3 seconds. It's not going to happen. I know a guy who's in maybe his mid 50s to early sixties, and he's short and fat and doesn't have far to go on his range of motion, but he dropped it on himself with a spotter, and to this day blames the spotter entirely. He always tells that story and I don't want to argue with him, but he was just trying to show off and do 315. He couldn't handle it as soon as he unloaded it, and dropped on himself and screwed up his shoulder.

 

With a spotter you will push yourself harder though, and add weight quicker due to the extra insurance.