What’s Considered a Good Bench Press Weight?

Drazen_//Getty Images

Gym-bro banter aside, the bench press is a particular PB most of us want to nail. And that's absolutely fine. The bench press exercise is a staple in most people's programmes, and having a strength goal in sight can keep you focussed. But, what number should you be aiming for when you're under the bar?

If you've ever searched for the perfect bench press goal, you'll find various calculations online, mostly relying upon lifting experience, body mass or age. But in reality, there are many factors that affect your bench press numbers. For example, your genetics, muscle mass, current strength levels, previous injuries and how often you train will all impact have much lead you can shift.

Below, we break down bench press strength standards, and explain what you should be aiming for individually, as well as how you can test your bench press one-rep max (1RM) safely. For all you spotting legends out there, we've also put together a comprehensive guide to spotting too.

What's a Good Bench Press Weight?

The weight you can bench press will be decided by your ability and lifting experience, however here are some general guidelines. The following calculations are based on working up to your (1RM) after a progressive programme.

General Bench Press Guidelines

Beginner: 1 x bodyweight

Intermediate: 1-1.5 x bodyweight

Advanced: 1.5-2 x bodyweight

Mark Rippetoe's Bench Press Strength Standards

Mark Rippetoe is the author of Starting Strength and has outlined the following strength standards for men training bench press. He categorises them as follows:

Cat l = Beginner (0-to-6 months of weightlifting experience)

Cat ll = Novice (6-to-12 months of weightlifting experience)

Cat lll = Intermediate (1-to-2 years of weightlifting experience)

Cat lV = Advanced (3-to-4 years of weightlifting experience)

Cat V = Elite (5+ years of weightlifting experience)

1RM in pounds (lbs):

Courtesy of Starting Strength

Tim Henrique's Bench Press Strength Standards

Author and competitive powerlifter Tim Henriques has outlined the following strength standards for men to aim for. He classes 'decent' as a goal for beginners, 'good' as a goal for intermediates and 'great' as a suitable goal for advanced lifters.

Decent: 225lbs or 1.25 x bodyweight

Good: 315lbs or 1.5 x bodyweight

Great: 365lbs or 2 x bodyweight

Making Bench Press Strength Standards Work for You

It's really important to note that some key factors these guidelines don't take into account are age, body mass and your injury history, so make sure to adjust these to suit your body with those factors in mind. Shoulders are notorious for getting injured during the bench press when worked under loads the body isn't ready for. Should you be suffering with any shoulder injuries, make sure to adjust the goals to suit you, alongside your physiotherapist.

Another factor that may affect the strength standards laid out will be genetics. Some people are predisposed to building more strength and muscle at a faster rate, so their strength goals may be higher than the ones outlined. Equally, you may have heard of the term 'hard-gainer' - usually meant to apply to those who struggle to put on mass. If that's you, your lifting goals may be a little lower than the above mentioned to begin with.

mountain athlete training working out at the gym

Christopher Kimmel//Getty Images

How to Test Your Bench Press 1RM Safely

Testing you bench 1RM is different from testing your deadlift because of one key factor: you can't just drop the weight without serious consequences. You will be working to maximal levels, and as you do so, the risk also increases. To avoid any unfortunate injuries involving a heavy barbell across your neck, step one is to get a spot for your 1RM test.

You can ask someone in the gym training, or a fitness instructor on the gym floor. However, it's imperative that you don't try to go it alone.

How to Spot Your Gym Partner for the Bench Press

On the other hand, there are some distinct rules when it comes to spotting your gym partner to avoid embarrassment or stealing someone's reps. To make sure you don't commit a gym faux pas, take heed of the following tips:

two friends exercising bench press in gym

Westend61//Getty Images

Spotting 101: How to spot the bench press

When your partner lies flat on the bench with their nose under the bar, stand arms distance away from them, above their head.
Let them unrack the bar safely. Place your hands under and over the bar with a mixed grip without touching it. Your hands about a couple of inches underneath and over.
They'll let you know when they're ready to start the set.
When they lower the bar, move with them, bending your legs.
If they need your help they will either let you know or they will fail the rep.
If they fail: grab the bar and use your legs to drive upwards while using your arms to rerack the weight.

Things to Avoid When Spotting

Starting with your crotch directly above your gym partner's head, no one needs that.
Using an underhand grip with both hands to spot, without the use of your legs. It's not your time to shine with a 70kg bicep curl, make sure you use a mixed grip.
Stealing your partners rep. If your partner is struggling with the bench press rep, try and gauge it so that you don't move too soon. If the bar is static and your partner is struggling, they may still be able to finish the rep with a little encouragement. However, if the bar starts to descend, it is likely they will fail, so grab the bar quickly.

Remember: communication is key to being a good spot. Prior to starting, as long as both of you are on the same page regarding rep amounts, it should be a successful set.

Westend61//Getty Images

How Can I Increase My Bench Press?

To increase your bench press, you will need to focus on the following five tips:

Use Progressive Overload in Your Bench Press Programme

This will include increasing reps, sets and/or weight over time or adjusting other variables to increase mechanical tension, stress on the muscles and volume consistently.

Be Realistic with Your Bench Press Weight Goals

Look at the above number like a loose guide, everyone's body is different and your time constraints may look very different to someone who has time to be in the gym every single day.

Eat Enough Calories and Protein

For muscle gain, usually a small calorie surplus (eating a little more than you burn on a daily basis) is suitable. According to research published in the International Journal of Sport Nutrition and Exercise Metabolism, for your protein goal, you should aim for a total daily intake of 1.6-2.4 grams of protein per kilogram of body mass. You can use our muscle gain guide to adjust your nutrition to suit your gaining goals.

Prioritise Recovery and Sleep

Your rest days are equally as important as your training days, especially when completing neurologically demanding programmes such as 1RM testing and bench press, powerlifting programmes. Your programme may need to be periodised with a deload week, where the intensity is lowered. It's also important to get enough sleep quantity and quality.

Be Patient

It's important not to rush your bench press goals. Strength gain is rarely linear, but stay consistent with your training and you'll make the progress you want for a bench press PB with clout.