How Strong Is Your Bench Press?
Compare your bench press to strength standards by body weight, age, and gender. See your percentile ranking.
Standards
Maenner: Anfaenger 0,5x Koerpergewicht (KG). Fortgeschritten: 1,0x. Leistung: 1,5x. Elite: 2,0x+. Frauen: Anfaenger 0,25x. Fortgeschritten: 0,5x. Mann 80 kg fortgeschritten: 80 kg Bankdruecken. Standards gelten fuer 1RM in sauberer Form.
Progression
2-3x/Woche druecken statt 1x. Technik: Schulterblaetter zusammen, moderates Hohlkreuz, Ellbogen 45 Grad. 5x5 fuer Kraft, 3x8-12 fuer Hypertrophie. In Deutschland: McFit, FitX und clever fit sind die groessten Ketten.
The bench press is the most commonly tested lift in the world — and the most commonly ego-lifted. More gym injuries come from bench press than any other exercise. Use a spotter for heavy sets, keep your shoulder blades retracted, and never bounce the bar off your chest. A controlled eccentric (lowering) builds more strength than a bounced rep.
