How Much Should You Bench-Press, According to Age?

If you are a guy, there’s a good chance you’ve asked this question in and out of the gym more than once: “How much should I bench press?” How much you bench press is an important factor for manly bragging rights, but it’s also used as one of the greatest measures of upper-body strength in professional athlete evaluations.

So, have you ever wondered how much most men your age and weight bench-press, and where you match up? Since it’s Men’s Health Month, we decided to dig into this.

To figure out if there are any national bench press standards by age and weight, we spoke with Joe Baglione, Head Coach and Programmer of Greenwich Crossfit. Baglione is a certified Strength and Conditioning Coach, crossfit coach, Crossfit Games Regional Competitor, and holds a certification in Catalyst Strength Olympic Lifting.

“The general rule of thumb for bench press is: a moderately healthy, injury-free average person should be able to press 70% of their body weight,” says Baglione.

The ‘average man’ should be able to stick to this scale below, put together by The American College of Sports Medicine.

Age 24- Body Weight of 170 – Presses – approx. 105% of BW
Age 33- Body Weight of 180 – Presses – approx. 75% of BW
Age 46- Body Weight of 183 – Presses – approx. 70% of BW
Age 53- Body Weight of 187 – Presses – approx. 65% of BW

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