What Bench Press Weight is Considered Impressive? A Guide to Proper Form for Beginners to Increase Their Lifts
As you continue bench pressing, you might find yourself wondering, "Is this weight enough for me now?" or "Is there a more efficient way to increase my strength?"
In such cases, objectively understanding your current position based on your body weight can clarify your goal setting and training direction.
This article will explain the basics of correct form, frequency, and set numbers, along with practical tips for steadily improving your records, using average weights by body weight as a reference.
Please use this as a hint to train without hesitation and achieve results efficiently.
How much bench press is impressive? Average by body weight and how to set goals
When you want to increase your bench press record, it's crucial to first **"know your current ability."**
The metric for this is **1RM (one-rep max) = the maximum weight you can lift just once**.
However, it's risky for beginners to attempt their maximum weight immediately, so **"RM conversion," which predicts from your regular training weight and repetitions**, is recommended.
▷ RM Conversion Formula
1RM = Weight used × (1 + 0.0333 × Number of repetitions)
Example: If you can lift 60kg 8 times → 60 × (1 + 0.0333 × 8) = **approx. 76kg**
With RM conversion, you can easily estimate your maximum weight from your regular training weight without overdoing it.
For those new to strength training, it's ideal to first **aim for "body weight = target weight" based on the following average weights by body weight (for beginners), and then gradually level up to 1.2 times your body weight → 1.5 times**.
Average for Men by Body Weight (Beginner Level)
The following table summarizes the **average maximum bench press weights for men by body weight, from 60kg to 100kg**. These figures are for beginners who have been training for about one month.
|
Body Weight |
Bench Press Weight |
|
60kg |
51kg |
|
65kg |
57kg |
|
70kg |
62kg |
|
75kg |
68kg |
|
80kg |
74kg |
|
85kg |
79kg |
|
90kg |
84kg |
|
95kg |
89kg |
|
100kg |
94kg |
Reference: "Strength Level"
From the table, it is clear that **even at a beginner level, weights close to one's body weight can be lifted.** Those currently bench pressing should use these figures to gauge their current status and set weight targets.
If your results are below average, aiming for the average and consistently training can be a good starting point.
If your results are above average, it's also recommended to use clearing even heavier weights as motivation for your daily training.
Average for Women by Body Weight (Beginner Level)
The following table summarizes the **average maximum bench press weights for women by body weight, from 40kg to 80kg**. Similar to the men's average, these figures are for beginners who have been training for about one month.
|
Body Weight |
Bench Press Weight |
|
40kg |
18kg |
|
45kg |
21kg |
|
50kg |
24kg |
|
55kg |
27kg |
|
60kg |
29kg |
|
65kg |
32kg |
|
70kg |
34kg |
|
75kg |
37kg |
|
80kg |
39kg |
Reference: "Strength Level"
Even for women, **the average weight is close to half of their body weight.** Note that a barbell used for bench pressing weighs 20kg without added plates.
Therefore, adding plates to the barbell for bench pressing might put too much strain on women, so please be careful. Training with just the barbell is sufficient initially, so train gradually to approach the average without overdoing it.
Average Weight by Level
In this section, we compare average values by body weight, divided into levels from beginner to athlete. **The average bench press values for men by level** are as follows:
|
Beginner |
Novice |
Intermediate |
Advanced |
Elite |
|
|
60kg |
34kg |
51kg |
72kg |
96kg |
123kg |
|
65kg |
39kg |
57kg |
79kg |
104kg |
132kg |
|
70kg |
44kg |
62kg |
85kg |
112kg |
141kg |
|
75kg |
49kg |
68kg |
92kg |
119kg |
149kg |
|
80kg |
53kg |
74kg |
98kg |
127kg |
157kg |
|
85kg |
58kg |
79kg |
105kg |
134kg |
165kg |
|
90kg |
62kg |
84kg |
111kg |
141kg |
172kg |
|
95kg |
67kg |
89kg |
116kg |
147kg |
180kg |
|
100kg |
71kg |
94kg |
122kg |
153kg |
187kg |
Reference: "Strength Level"
For level definitions, **Beginner means no weight training experience, Novice means 1 month of weight training experience, Intermediate means 6 months of weight training experience, Advanced means 2+ years of weight training experience, and Elite means 5+ years of weight training experience.**
**If you can bench press more than your body weight, you can consider yourself at an intermediate level.** At the advanced and elite levels, it's clear that individuals are lifting 30kg or even double their body weight.
If you're aiming to increase your weights through strength training, let the figures in the table motivate you.
Next, **the average bench press values for women by level** are as follows:
|
Beginner |
Novice |
Intermediate |
Advanced |
Elite |
|
|
40kg |
8kg |
18kg |
32kg |
50kg |
70kg |
|
45kg |
10kg |
21kg |
36kg |
55kg |
76kg |
|
50kg |
12kg |
24kg |
40kg |
59kg |
82kg |
|
55kg |
15kg |
27kg |
43kg |
64kg |
87kg |
|
60kg |
17kg |
29kg |
47kg |
68kg |
92kg |
|
65kg |
19kg |
32kg |
50kg |
72kg |
96kg |
|
70kg |
20kg |
34kg |
53kg |
75kg |
101kg |
|
75kg |
22kg |
37kg |
56kg |
79kg |
105kg |
|
80kg |
24kg |
39kg |
59kg |
82kg |
109kg |
Reference: "Strength Level"
For women, reaching an advanced level means lifting more than their body weight. **Even at an intermediate level, you'll be able to lift weights close to your body weight, so why not aim for intermediate first?**
However, since women naturally have less muscle strength than men, it's important not to overdo it. Attempting heavy weights too quickly can lead to injuries, so set your weights realistically.
Correct Bench Press Form and Technique
Tips for a Stable Form: Squeeze your shoulder blades and puff out your chest
Bench press performed with correct form can effectively train your muscles. However, as a beginner, it can be challenging to focus on various points at once.
Therefore, the first thing to remember is to **squeeze your shoulder blades and puff out your chest**. This forms the foundation of your posture, allowing you to press the bar stably. As a result, your pectoralis major muscles will be properly loaded, and the risk of injury will be reduced.
Another point to be mindful of is **firmly pressing your feet into the floor**. This is easy for even beginners who are not yet accustomed to the form to practice, and it helps you get a feel for supporting the barbell with your entire body.
The arch in your back (bridge) can come later, once you're more comfortable. There's no need to aim for perfection from the start. **Begin by focusing on "stabilizing your body" and "puffing out your chest," and gradually refine your form**.
Grip and Lowering Method Dramatically Improve Form Efficiency
Also, with the bench press, you can improve the stability of your form and the weight you can lift by making small adjustments to **how you grip and lower the bar**. Especially as a beginner, you should feel a significant increase in weight.
First, let's talk about the grip. The "thumb-around grip," where you firmly wrap your thumb around the bar, is fundamental. This grip prevents your wrist from bending backward, **enhancing both form stability and safety**. Try to keep your wrist straight, not bent backward. **Aim for a grip width that's one to two fist-widths wider than your shoulders**; this naturally engages your pectoral muscles more effectively.
Next is **how to lower the bar**. The key is to **lower it vertically towards slightly above your solar plexus, rather than the center of your chest**. Lower the bar until it lightly touches your chest, and then press it back up with control, without using momentum. This awareness alone will **significantly increase the load on your pectoral muscles**.
It's difficult to perfect everything from the start, but begin by focusing on these two points: **"wrap your thumb around the bar" and "lower the bar to above your solar plexus,"** and gradually get a feel for the movement with careful execution.
What are the recommended sets and training frequency for beginners to increase weight?
When beginners start bench pressing, it's recommended to begin with **twice a week, with 3 sets per session**. Aim for approximately **10 repetitions per set**.
This frequency and volume allow for **sufficient muscle stimulation while ensuring adequate recovery time**, making it sustainable. Additionally, **take a break (interval) of 2-3 minutes between sets** to regulate your breathing before starting the next set.
What if you feel your weight isn't increasing?
If you've been training for a while and feel that your progress has stalled, it's a good idea to slightly adjust your routine.
For example:
- Increase reps from 10 to 12
- Increase sets from 3 to 4
- Try widening your grip slightly
Even these small changes can alter the stimulus to your muscles and provide an opportunity for growth. There's no need to make drastic changes. Adjust just one thing and see how your body responds before proceeding.
Home Gyms are More Effective for Busy Individuals
However, many people find it difficult to go to the gym twice a week due to work or household chores. For such individuals, we highly recommend setting up a home gym to create a training environment at home.
For example, with a power rack equipped with safety bars, you can create an environment where you can safely perform bench presses at your own pace. You can consistently train during your spare time without worrying about travel time or crowded gyms.
If you are considering building a home gym, please refer to the following products and guides.
Improper form can lead to injuries! Tips for beginners to safely increase weight
While bench press is effective for training the pectoralis major, it is also an exercise with a high risk of shoulder and lower back injuries if form breaks down. Beginners, in particular, often lack sufficient strength and form stability, making them prone to habits like "shrugging shoulders" or "lifting hips," which are major causes of injury.
What causes shoulder and lower back injuries to watch out for?
Shoulder injuries are caused by excessive strain on the front of the shoulder when handling heavy weights without properly lowering the bar or engaging the shoulder blades. Particularly, the habit of "shrugging shoulders" can unnaturally stretch the deltoid muscles and shoulder joint, leading to injury.
Moreover, lower back injuries are primarily caused by excessively arching the back or lifting the hips off the bench, concentrating stress on the lumbar spine. Even if an arch appears to be present, beginners with weak core strength or poor foot bracing tend to overarch their backs, which can trigger lower back pain or herniated discs.
Prevent injuries with proper form
- Keep your shoulder blades pulled back and down, maintaining a depressed shoulder position.
- Press your entire foot into the floor and keep your glutes on the bench.
By being mindful of these two points, you can avoid unnecessary strain on your joints and perform bench presses more safely. Beginners, especially, should remember to "depress the shoulders" in addition to "arching the chest."
How to train safely at home
To maintain proper form and train safely, having reliable equipment is also crucial. We highly recommend installing a power rack with safety bars to allow you to safely perform bench presses and squats at home.
For example, Uchinogym's popular model, the ARES 2.0 6 Power Rack, is a single unit that combines training flexibility with safety. It is a long-lasting and reliable piece of equipment for those who want to consistently perform serious strength training at home.
If you are struggling with choosing a power rack or implementing a home gym, please refer to the following article.
Complete Guide to Choosing a Power Rack | Beginner's Guide for Home Trainers
Let's review proper form and environmental setup to safely and efficiently improve your bench press records.
