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Bench Press

How Does Your Bench Press Compare? The following charts allow you to rate your bench press and squat in accordance to your body weight.

Bench Press Ratings by Bodyweight from Strength & Speed Ratings Body wt. (pounds) 114 123 132 148 165 181 198 220 242 275 SHW World Class 215 253 300 355 400 435 462 492 525 540 560 National Class 175 230 275 340 380 420 450 485 515 529 540 College Star 160 180 200 250 300 330 340 350 375 390 400 College Letter 140 155 180 200 250 275 300 315 320 340 350 High School Star 125 140 170 190 200 215 225 230 250 270 300 High School Letter 115 135 150 180 190 200 210 220 225 250 275 Junior High Star 90 100 135 160 180 190 200 210 220 230 240 Junior High Letter 80 90 115 130 150 170 175 180 185 190 200 See also Increase your bench press by 50 pounds in 10 weeks. Epic Exercise Routine - Bench Press Compare your strength to pro football players. YMCA Bench Press Fitness Test - Compare your results to the general population. The Ultimate Strength Chart Use your repetitions to Estimate Your 1-Rep Maximum

What equipment do you need?  Nothing fancy, just a basic bench press with safety stops.  The safety stops allow you to safely go to complete failure without the aide of a spotting partner. 

Two seconds up, four seconds down.

See bench press specifications.

See exercise routine for number of reps, sets, etc. including links to scientific studies.

More Information

• Wikipedia Bench press
• Strength Changes During an In-Season Resistance-Training Program for Football - Shows the importance at working at > 80% of your 1 rep maximum.

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