Female bench press reddit. Alternating the exercises a bit every time.

 

Female bench press reddit. I'm now up to 95 lbs. Your muscles grow outside of the gym. I agree that anything from 1/2 body weight upwards is respectable. Female beginners should aim to lift 38 lb (1RM) which is still impressive compared to the general population. I casually mentioned arching during bench press because I never press my lower back into the ground for any reason. I do one minute of rest between sets as well. 1K votes, 400 comments. I did manage to find a figure claiming neanderthal men could bench press 500 lbs while women could press 350, but it didn't look like it came from a trustworthy source. The difference between chest press versus bench press is the former is a machine, whereas the latter is done with dumbbells or a barbell. Training your upper body won’t make you look like Arnold and the whole “lifting weights makes women bulky” bs is one of the single most pervasive gym myths around. With dumbells at home your weight might be limited, so AMRAP is probably more feasible. I did bench press once or twice a week It is as different division as raw is to single ply though is what he was getting at. Especially with only 1yr lifting experience Jan 5, 2023 · Under the free programs, you will find the Beginner Bench Press Program. The pectoralis major muscle has two sections that are named for the bones they attach to – the sternal portion attaches to the breast bone and makes up the bulk of the muscle fibers, making up the middle and lower section; the So after only 9 months of lifting period, my girl is already in a group of only 7. Upper arms need to be parallel to the floor. 8% of women. 2 days ago · REP covered every detail, including grippy vinyl to help push against during the bench press. You can bench your body weight, you can bench more than your body weight, just know that it will take time, work, and dedication, and it is those factors that are affected by your individual situation. Barbell Bench Press: body weight x 0. Recently our coach has instituted a fitness test that includes the bench press. The average bench press for a female 38-year-old is 0. 264. Just two workouts per week with three sets of bench press per workout. What is the average bench press? The average bench press is 220 lb for men and 104 lb for women. Now the's up to a 65 pound bench (4*8, sets across). I usually do 3 sets of bench on my push day along with 3 sets of overhead dumbell press then either cable Flys or dips depending on the day. women are known to do more reps at higher % as some weird quirk (perhaps fewer quick twitch muscle fibers in general population as olympic female athletes can have very high quick twitch muscle fiber concentration %'s). I can bench press 70 with reps (I’m 125lbs for reference), but to be honest, I don’t do it often (like once a month). Hello! I (20F) have recently started to get more serious about the gym and I am eagerly trying to progress with bench press. Essentially, barbell bench equals 2X dumbbell bench, plus 37 pounds. IMO, probably from technique improvements in bench press. Goblet Squats: 2 sets of 10 repetitions. And they are not ripped muscle freaks either. I'm physically disabled though and havw below average upper body strength for a female. Ignoring the women, the average BW to be= in the top 10% by Score was 215lbs and an average Bench of 367 lbs. Wow. really the only sticking point I have here is the bench press. The average Bench Press weight for a female lifter is 111 lb (1RM). . 1-Arm Dumbbell Row: 2 sets of 10 repetitions. Men are much stronger than women, even if the woman works out. In my defence my 67kg GF benched 75kg, males at her local powerlifting gym bench 200kg+, her uncle can 10rep 180kg and holds a national Oceanic title for bench (not natty). 8M subscribers in the strength_training community. I am a 21-year-old female. o If you weigh less than 110lbs = 85lbs (including the bar) o 111-125lbs = 95lbs total x 10 o 126-140lbs = 105lbs total x 10 o 141+= 115lbs total x 10 The Pectoralis Major is the primary muscle used in the Bench Press. How long would it take to go from bar to 135 lb as a woman? What other factors helped the process? The Bench Press Bench Press Form and Variations. As an expert on boobs, I find shape to be more important than size, so I am completely fine with this. Don’t have them forget to add incline bench (dumbbell or bar) into the routine as well. 5 oz --- so I can bench press a little more than 1. That's why you start out with such low weight so you can get the technique and form down. What is a realistic goal for a female to be able to squat and press? Get the Reddit app Scan this QR code to download the app now World record breaking bench press, 317. e. Dumbbell floor presses were a big boost, as well as close grip bench. My ex used to bench 80kg (1. There are women who are far, far stronger than that. From my own point of view, her breasts may have shrunk a very tiny bit, but they certainly look a lot more shapely than before. Or technical insufficiencies in the other two, which could be higher A bodyweight bench press for a female is impressive in my book. 5 single ply in a sanctioned competition. In all honesty my gym has about 60/40 split of men to women, but of the women I would say pretty much all of them use the machines or the weights. 295 single ply, gym lift. 92x multiplyer For the bench press, it could be the same. I have quite a few women/girls come to my gym that are fit freaks. Depending on your form and body proportions, it can even be less than half. 205 raw. See full list on fitnessvolt. com Sep 14, 2023 · A sample beginner’s workout for women, with some bench pressing given priority at the beginning, could look like this: Bench Press: 2 sets of fighting as hard as you can. Is 225 a respectable bench? the only thing that seems close to impossible natty for a female is the 235 bench. LeonAquilla. Discussion of all topics related to strength training: Bodybuilding… So I thought before I start SS, I'd better learn how to actually bench press/squat/etc. This makes you Intermediate on Strength Level and is a very impressive lift. I was mildly athletic when I started lifting, but was a small dude. 2 lb press at 205. Even at 5 or 10 reps, they start getting screwy when calculating to 1rm. If you went from being able to do 5 reps of dumbell bench press at 50 lbs to 15 reps, clearly you're stronger, regardless of how you look or feel. This program is super bare-bones. I'm 5'0" and 108 lbs. I can do 60lbs for a few reps but am stuck there. The Bench Press Only Program. Mostly diet and rest. I went to this chiro because she works with athletes. Obviously Im not able to lift as much but after 2 months im stuck on the same weight. I have breast implants and I don’t want to build too much muscle in my chest (makes the breast implants feel harder). Again you guys are absolutely right, from a fittit standpoint there's no way to tell a certain weight that'll make you "strong", but i'd argue that (unless you're an outlier weight wise) women will have the same strength standards men do, just subtracting a plate each side (or 40kg in general) except for maybe bench press. My squats have gone from 100 to 175 in the last month, chest press went from not even being able to do a full set just the bar to 75lbs. As you’ll see, there are two programs to choose from: Bench Press Only; Bench Press & Accessory Exercises; Let me explain the difference. “Whether your max bench press is 135 pounds or 500 pounds, there are few weight benches that I’d say have a better value,” says GGR founder and home gym equipment expert Cooper Mitchell. I think your goal is definitely attainable with consistent training! 3 months ago I started following nsuns 4 day split at which point my training max was still only 65 lbs, so in the last 3 months following an actual program I've gone from a training max of 65 It's great. Headline should be: Team coach pulls stunt to prove rules are outdated. EDIT: Also I'm a 188cm guy of 70 kg who can only bench about 38 kg so far. Might make a good rule when comparing your bench press strength against your enemies at the gym, though. Part of starting SS involves learning how to actually bench/squat etc. g. Get stronger in general and you'll be closer to your HSPU. Same reason people squatting in the 1000's in ipf is a big deal even though multiply guys have been hitting 12-1300 for 10 years The best women benchers were 51 years old/250 Bench (23rd, overall) and 20 years old/205 Bench (75th, overall). 10. If I'm doing any sort of program that periodically increases the weight (e. Also, the pressure on your chest during a bench press will be much greater in it’s stretched position than when it’s being (partly) contracted. Male 38-Year-Olds Everything else is dependant on your weight, gender and age imo. I’m 165lbs and had a 285 bench press for over a year now. They have awesome hardbodies and can bench a lot although I have never really glanced at the plates ;-). I've been lifting 7 months. This roughly supports what someone suggested: "The rule of thumb is that the weight you put on each side of the bar is the weight you can do with dumbbells. Sep 13, 2024 · The average weight most adults can bench press depends on age, fitness level, and other factors. Do it till you have gain strength and then move do a bench. I’ve spotted two different female Crossfitters who both bench press just North of 150# for work sets and that de-Bros the room more effectively than a man squatting 400# or deadlifting 500# does. For a handstand, obviously bodyweight is a part of the movement. You can hit large bench goals. I saw this because as the dumbbells get bigger people have to move their hands out to allow the dumbells to go down lower, yet still the point where people press is usually when the side of the dumbbell touches their shoulder or just above. I’d say aim to bench your body weight. As for what an average dude can bench Maybe somewhere between 40-70KG? Not much, most people don't do any sort of resistance/strength My bench however only went from 45lbs to 55lbs. 3. I noticed a big help when really focusing on tricep work. I needed the spotter's help just to bench the bar. Assuming she used the weight of her upper body (i assume this because she’s scared and using both hands) and assuming she’s an average German woman, weighing 148 pounds, she’s closing the door with about 120 pounds of force (the legs of a person make up about 18 percent of their total body weight so Bench press while cutting I have been been cutting with intermittent fasting and I have lost about ten pounds so far. During a bench press, your chest will only go through about half of that range. 5 years but at the new gym smith machine is always occupied and Im forced to use normal bench press. Let’s use that as a metric of achievement. 1. If I tried now I would break something. 65 pounds. I know it sounds funny but it helps with getting your press right. Should that be a rule in powerlifting? I don't know. I haven't tried to bench press for years but at my strongest, in my 20s, after years of strength training, my 1 rep max was 75lbs. By 16 you will hit 2 plates easy. My bench press weight is slowly declining even though I’m getting enough protein and not cutting too drastically and i was thinking of maybe switching to reverse pyramid sets and reps to change it up. This makes you an intermediate lifter and stronger than 50% of StrengthLog’s users. 20 Barbell Bench Press: body weight x 0. This is the test. Both the Sternal and Clavicular heads of the Pectoralis Major transversely flex the shoulders during the bench press (Lauver 2015, Duffey 2008). And quite frankly, I don't find it very impressive if you're benching 225lb if your bodyweight is something like 250lb. So, if Bros are intimidated by a female 150# bench press, the. 90 Seated Military Press: body weight x 0. Well, a 750ml bottle of booze weighs 1 lb. Start with dumbbells on the floor. Mostly in the lighter weight classes, only 4 in the -165, 3 in the 181 and only 1 (Shannon Nash) in the -198. New I've tried looking up their grip strength. I started with absolutely no muscle and this is how my boyfriend and his body builder friend taught me. Currently I can only bench the bar but am aiming for the big goal of 135 lb at some point. Even before I went to the gym, my size advantage meant I could carry and lift things most other women couldn’t. If you're an average sized dude in your 20's a 100KG bench isn't impressive imo but if you were a woman that would be a very impressive bench. The weird thing is my press has been going up by 5lbs every work out without issues (it was very weak at first and I've been having to use dumbbells about to lift the bar next workout for the first time!). The bench press may not care, but you should look into training programs fitted towards women. I started bench pressing about a year ago. 5 plates) which was more than her bodyweight. I think my bench is my worst exercise, mainly also because I was used to the smith machine for 2. 6 lb bodyweight for a 1. , 531 increases upper body training max by 5 lbs and lower body by 10 lbs at the end of each cycle), when I find myself lifting weights I've never done before I can easily psych I also started implementing pause reps and really focusing on improving strength on bench press over everything else. I was also adding other exercises to my chest day, incline bb, incline db, flat db, cable flys, etc. 50 Barbell Deadlift: body weight x 0. A 135lbs Joe will bench much less than an 225lbs Joe given the same (lack of) training experience. I was also implementing close grip bench, heavy shoulder press, etc. I do find value in doing the occasional 1RM test even as an amateur that doesn't compete, and that's because it's a huge confidence booster. I am 5'5 (165. Bench press 5x5 Barbell bicep curls (~35 lb bar) 3x10 Barbell overhead press (same bar) 3x10 Tricep dips 3x10 Push-ups on knees until failure I don’t really know what I’m doing tbh, so the routine is just something I made up that has been working. Testosterone is a hell of a hormone. 75 I’m 36 and have been lifting since I was 16 and it’s taken me 20 years to bench 455 it’s just what you can do. Just be consistent. Also, this is from a male fitness perspective. Dumbbell Romanian Deadlift: 2 sets of 10 repetitions. Depending on the weight class, bench presses will range from 103kg (227lbs) to 169kg (372lbs) for men and 49kg (108lbs) to 73kg (161lbs) for women. Again, a lot of videos on that exercise. I think she does have some kind of sports certification, though not a standard medical degree (just whatever chiropractic physicians get). And for reference, I weigh 170lb and my best bench press is around 190lb for 5 reps. If you want to bench more you got to eat more. 30 Within 1-2 years of proper training, the average woman should be able to achieve the following levels of strength in these core exercises: Barbell Squat: body weight x 1. Lift your lift and don’t worry about others. The shoulder is certainly more complex, but most people at least know it is involved in the bench press, less so in the close grip bench. First line of the article: ”A male Canadian powerlifting coach broke the Alberta women’s bench-press record over the weekend in an act of protest against the presiding organization’s extremely lenient trans-inclusion policy. hard to tell anything really from the pics because shes flexing and not that super lean. " Take these results with a grain of salt. approximately 14 - 16 stone is more likely to achieve the goal of 100kg bench. For the most part, a 135-lb bench is considered elite for women. Female beginners should aim to lift 12 lb (1RM) which is still impressive compared to the general population. Women can be strong without ever performing a single rep of bench press. Just know that it takes work. Women of reddit, what name do you like? However, a dumbbell bench press is different from a bar. 5kgs equipped women's record Feat of Strength Locked post. Might take you a little longer than it would take an 18 year old guy to get there, but if you are determined you will definitely be able to bench 1. The main muscle group worked by the bench press is the pectoralis major, which is the largest muscle in the chest area. Just strong women. Bench 1RM 170 (probably my best lift) Curls 5RM 70 lbs Overhead Press 5RM 65 Chinups 5 (this is where my heavier bodyweight really hurts) Dips 8 Hip Thrust 5RM 275 (these are with back on a bench, feet on the floor, and barbell across hip-bones) I've been lifting for 6 years, but only training heavy for the past 1-2 yrs. Yes you can do bench press as a girl. 100 is good and I see tons of guys who can barely do that. 5 or more with serious determination. We did a weightlifting unit in 7th grade PE. Now I am trying to figure out when to start cutting. Then I end the day with cable Lateral raises for side delt and overhead tricep extensions with cables If your goals are strength or fitness, go for a PR or AMRAP (as many reps as possible) and right it down. I think I hit 185lbs bench within 6 months of lifting, and 225lbs within a year @165lbs bodyweight. 5 or 2 plates in time, and 2. So keep it up and aim to go higher. Started training bench 6 months ago and was able to do 55 lbs. Never be embarassed for the number on your True, it took my GF a few weeks to bench the bar. I didn't realise 225lb was considered a heavy bench. And average joe doesn't bench to begin with. Put it at a slight incline and press again with dumbbells until failure. I think female fitness programming is different to account for differences in various factors. Been doing the math, he used one arm to stop a German woman from slamming a door on him. There’s also the size difference. Alternating the exercises a bit every time. I bench frequently: twice a week minimum, with a lighter rep day and a heavier day at least working at 80/85% my 1 RM. 5 times body weight. 2x a week spaced out is just fine. There has not yet been any 2x bench presses in the SHW class although Lyudmila Gayduchenko has probably come closest with a 369. Obviously this is not scientifically precise. Managed to find some articles talking about how they were probably right handed, but not actual figures. My husband is 50% larger than me, and I’m bigger than the average women. It took me about a year to reach my current bench press PR, which is 115 (52 kg). While I agree with both being good for development I disagree with the general idea that dumbbell press has more ROM. While I don't think a bench press will translate particularly well to handstand pressing, I think you're on the right track with setting strength-related goals (bench press, overhead press, etc). Feb 13, 2024 · The average bench press for a male 38-year-old is 1. Not many cardio-bunnies at my gym so I probably wouldn't even think about it. 2. 9 times body weight. I didn't understand the down votes thanks for clarifying 🤙. 3x is overkill imo. Just remember there is always some 15 year old out there repping your max. The fact that a muscle is activated more when the weight is more aligned in the direction of contraction also isn't at all controversial, it is basic physics. Click to change units: It’s usually not a programming issue. Pectoralis are utilized the greatest in the lower portion of the decent phase and the early portion of the lifting phase. 1 cm) and weigh about 130-135 lbs (59 kg-61 kg). Don't make the mistakes I did: Do a good set of rows for every bench set for balance. I wish it was that easy to get into such a small group as a man! /s Really though, it astounds me that so many women have a weak bench; Like, I never once told my girl that 'durr women genetics weak bench durr' and she's just been crushing her upper body workouts and loves them. The average Dumbbell Bench Press weight for a female lifter is 46 lb (1RM). I normally wouldn't be so specific, but last week I mentioned my bench press in an ask women thread, and a bunch of dudes crossposted me to another forum and watched through, like, 5 years of my youtube channel and called me a liar, because I didn't list all the specifics, and only had a video of 280. After a while of lifting your bench just pleateus. Below are bench press standards based on training logs of 24 408 users of StrengthLog. A female who predominantly does cardio or light to moderate resistance training is unlikely to reach a 100kg bench, whereas a female who trains correctly to develop strength and who is the appropriate body weight, I. It's all subjective to age, weight, experience and technique. pnilg jve pvcfxl gllpy yfdua xer tril qshkvk hehk dqgz