What should be considered “strong” for one’s age and size?
A lot of fitness experts hear this question quite often. Apparently, a lot of us are concerned about our current level of strength on the lifts, such as the squat, bench press, and deadlift, and that makes a lot wonder what can be considered good and ideal when it comes to lifting weights.
For starters, the bench press is considered as one of the most favorite exercises done by those who want to get fit. Due to the fact that it’s quite popular to a number of people, it’s important to familiarize oneself with the ideal measure a person is allowed to bench press– this would depend on his size, weight, and age.
Bench Press Techniques
Figure out the 1RM (one-repetition supreme bench press). This will help you evaluate the bench press you’re supposed to do. The 1RM is considered to be the maximum amount one can lift at a given time while maintaining the recommended form.
To do this, lie on a flat surface, while the feet are flat on the ground. Then, keep the buns flat on the bench all throughout the duration. Make sure the hands are a little broader than shoulder-width apart on the bar and make sure that you use an overhand grip during the process. Firmly squeeze the shoulders together, so that the back eventually arches up while the chest becomes more noticeable out as you do. Then, take the bar off the rack and this should be held over the chest. As you do, the bar should be lowered down the chest and back up to the original position.
It’s ideal to have a spotter while doing your bench presses.
To begin, start by warming up the presses and perform 5-10 reps of a weight that’s equal to half of the body’s weight. Perform at least 3 sets and increase the load to 10-15% each set. Don’t forget to rest 1-2 minutes between each set. On the 4th set, try to choose a heavy weight that you think you can bench and perform that for 3 reps.
Try to Go Beyond Average
For those who miss or recently hit the average mark, then there’s a number of things that you should pay attention to. For those who fail in two places as they try to move weight off of their chests at the bottom of the move, or those who are trying to straighten their arms for a couple of inches should also focus on strengthening the weakest parts of their body through the help of eccentric training.
For those who are not aware, the muscles can handle more weight during the lowering portion of a move. This only implies that it’s possible to use a higher amount of weight in order to improve building strength.
With the help of a spotter, load up the barbell with the weight that’s around 10-20% of the original weight. Likewise, instead of performance the move from start to finish, it’s advisable to take 5-7 seconds and slowly lower the bar down to your chest. The spotter should assist you in pressing the bar pack on top, and this should be done in 3 sets, and repeated 3-5 times. Perform this workout routine for at least 4-6 weeks prior to testing the 3RM again.
Revealing the Truth
Unfortunately, a lot of people lie about how much they lift– especially those who are very much engaged online. Apparently, 99% of these people try to brag, mainly because doing so makes them feel better– manlier.
Keep in mind, unless you were able to see a video of a person claiming his levels of strength, then there’s no guarantee that he’s really saying the truth. There are some who will try to claim that they lift way more than what they actually can. While others, they would try to throw a few pounds on top of what they’re actually capable of lifting.
Likewise, there are some who are just naturally weaker than others, while some are naturally stronger. That’s why comparing yourself would only be ridiculous and worthless. You wouldn’t get any benefits from doing so.
What we’re trying to say is that, you should never compare yourself to others, when doing bench presses. Your strength levels should be based on your weight, age, and size instead.
However, for those still desperate to measure and compare there are many many charts available online. This being one of them