Bench Press
Bench Press 1RM Calculator
Estimate your one-rep max
Bench Press Strength Standards (kg)
| Body Weight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 kg | 85 | 120 | 155 | 210 | 265 |
| 130 kg | 90 | 125 | 160 | 220 | 275 |
| 140 kg | 90 | 130 | 165 | 225 | 285 |
| 150 kg | 95 | 135 | 170 | 235 | 295 |
| 160 kg | 95 | 140 | 180 | 240 | 305 |
| 170 kg | 100 | 140 | 185 | 250 | 315 |
| 180 kg | 105 | 145 | 190 | 255 | 325 |
| 190 kg | 105 | 150 | 195 | 265 | 330 |
| 200 kg | 110 | 155 | 200 | 270 | 340 |
| 210 kg | 110 | 160 | 205 | 280 | 350 |
| 220 kg | 115 | 165 | 210 | 285 | 360 |
How to Perform the Bench Press
The bench press is one of the most fundamental compound movements in strength training. Lie flat on a bench with your feet firmly planted on the floor. Grip the barbell slightly wider than shoulder-width apart, unrack it, and lower it in a controlled manner to your mid-chest. Press the bar back up to full lockout while maintaining a slight arch in your lower back and keeping your shoulder blades retracted and depressed throughout the movement.
Muscle Activation
The primary mover is the pectoralis major, with significant assistance from the anterior deltoids and triceps brachii. The serratus anterior and core musculature act as stabilizers. A wider grip emphasizes the chest, while a narrower grip shifts more work to the triceps.
Common Mistakes
- Flaring the elbows out to 90 degrees, which places excessive stress on the shoulder joint. Keep elbows at roughly 45-75 degrees.
- Bouncing the bar off the chest instead of using a controlled descent.
- Lifting the hips off the bench to generate momentum.
- Failing to retract the shoulder blades, which reduces stability and power.
Variations
Popular variations include the close-grip bench press for triceps emphasis, the pause bench press for building strength off the chest, the Spoto press for mid-range strength, and the floor press to limit range of motion. Dumbbell variations allow for a greater range of motion and address imbalances.
Programming Tips
For strength, work in the 3-5 rep range at 80-90% of your 1RM for 3-5 sets. For hypertrophy, use 8-12 reps at 65-75% of 1RM. Most lifters benefit from benching 2-3 times per week with varying intensities. Always use a spotter or safety pins when training heavy.