Fitness

How Strong Is Your Bench Press?

Built by Kevin Glover · @gloverbuilds · Verified formula

Compare your bench press to strength standards by body weight, age, and gender. See your percentile ranking.

📅 Updated April 2026 ✅ Formula verified 📖 4 min read 🆓 Free · No sign-up

In this article

Bench Press Strength Standards
How to Increase Your Bench

Padrões

Homens: Iniciante 0,5× peso corporal (PC). Intermediário: 1,0×. Avançado: 1,5×. Elite: 2,0×+. Mulheres: Iniciante 0,25×. Intermediária: 0,5×. Avançada: 0,75×. Homem de 80 kg intermediário: supino de 80 kg. Esses padrões são para 1RM em forma estrita.

Como Progredir

Frequência: supine 2-3×/semana em vez de 1. Técnica: retração escapular, arco moderado, cotovelos a 45°. Programa: 5×5 para força, 3×8-12 para hipertrofia. No Brasil, o supino é o exercício mais popular nas academias — mas poucos treinam com técnica correta.

⚡ CalcWolf Insight

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.

Frequently asked questions

Quanto devo supinar?▾

Homem com 1+ ano: 1,0× PC. 80 kg = supinar 80 kg é um objetivo sólido.

Quanto tempo para 2× PC?▾

3-7 anos de treino consistente. Top 1-2% dos praticantes.

✓ Math logic verified against primary sources → See our verification process

Kevin Glover · @gloverbuilds

Founder, CalcWolf · GLVTS · Blickr

All formulas sourced from primary references — IRS publications, peer-reviewed research, and official standards. Results are tested against independent reference calculators before publishing. Rates and brackets updated when official sources change. Editorial policy →