How Many Reps Should An Average Guy Be Able To Bench Press His Body Weight?
Repetition Guidelines
Beginners: Perform 5 – 10 reps with half your body weight. It promotes better flexibility of movement as the body learns to respond in a necessary motion while also laying down a footprint of core strength12.bench press (ad)
Intermediate Lifters: After you are comfortable with higher percentages attempting a true bodyweight 3-5 rep set is great as well. It is one of the more achievable time frames and will probably strike a familiar chord well for those who have been training over successive months, or even years (13).
Advanced Lifters: Accomplished lifters might want to increment their burden by 10% – 15 % each set while trying for the same repetition range. This progressive overload is essential to long-term strength gains24.
Set Structure
Sets and RestScoring -3 sets of 4–8 repsRest 1-2 min between each set to get the most out of recovery. It is designed such that you can keep better form and not get as fatigued throughout the workout12.
Influencing factors on performance
Individual variability: Age, gender and training history can have an impact on your 1RMs and number of reps13
Form: Be sure to have proper form as you never want to end up a statistic due to improper use of some heavy weights Lift heavy but always have a spotter or use safety equipment14.
Lifters can gauge their progress and set realistic goals for improving bench press performance by following these factors.