Bruh. A chick was benching heavier than me when I first got into gymming. And she was probably like 40-50 pounds lighter than me. Now I bench press around 120kg. In your first month you should focus on form and Youtube how to properly bench. There is information on Youtube that is worth it's weight in gold. And its FREE. Week 2. Bench Press – 1 x 2 @ 85% 1RM. Bench Press – 4 x 2 @ 80% 1RM. CAT Bench Press – 5 x 1 @ 70% 1RM. Close Grip Bench Press – 4 x 5. Plate Loaded Row – 6 x 10. Neutral Grip Pulldown At this level, your 15-year-old-boy could be expected to bench 225 to 255 if he weighs between 140 and 160 pound. An advanced female lifter of the same age who weighs 130 to 150 pounds can bench press 144 to 158 pounds. Right now I am lifting 80 kg 176 Lbs 3x5 then I lower the weight to 70kg (154lbs) and do 2x5. I am thinking to increase to 85Kg (187Lbs) in October. After 21 Days I will go to 90kg (198Lbs) Next 21 Days I will go to 95Kg (209Lbs) The Day before New Year 100kg (220Lbs) This thread is archived. New comments cannot be posted and votes cannot be Steve Shaw is an experienced raw masters powerlifter with over 31 years of iron game experience. His best competition lifts are a 602.5 pound squat, a 672.5 pound deadlift, and a 382.5 pound bench press. Steve is also known as a powerbuilder. His goal is to help others build as much muscle and strength as humanly possible. Increasing your one-rep max (1RM) by 10 to 15 pounds per month is average for beginner lifters. Beginners will increase their bench faster than more advanced lifters. When focusing on bench press progression, it's vital to use good technique and a spotter, even if you’re training on your own, in order to avoid injury. A bench press repetition of 225 pounds or just a little over 102 kilograms is considerably heavy, often reaching up to 1.3x to 1.5x the actual body weight of the lifter itself. This is all the more impressive a feat of strength when one factors in that the majority of adult males can only perform a bench press at approximately two-thirds of Table of Contents. How much should a 200lb man be able to bench press? Yes, 225 is a decent bench press number for a man. Depending on his age and weight, he should be able to bench press anywhere between 70 and 100 percent of his body weight. If a man weighs 200 pounds, a bench press or 225 pounds would be considered above average. On the leg press weight chart, we’ll be considering the “advanced” tier as a good leg press weight. The tier ranges quite a lot, with a 50kg male’s advanced weight of 187kg being the same as a 115kg male’s beginner weight. As the advanced tier is considered to be better than 80% of lifters, this is the same measurement we’ll use for The average Wide Grip Bench Press weight for a male lifter is 96 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Wide Grip Bench Press? Male beginners should aim to lift 45 kg (1RM) which is still impressive compared to the general population. IuNREr1.