How Much Should You Be Able to Bench Press According to Your Weight?

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According to Exercise Prescription, the amount of weight a person should be able to bench press depends on gender and fitness level. For intermediate bench pressers, a 181 pound man should be able to bench 200 pounds and a 132 pound woman should be able to bench 95 pounds.

Strong Lifts states that there are several ways to increase maximum bench press weight. These include improving technique, strengthening the back and arms, lifting fast and avoiding injuries. When performing a bench press, the lifter should grab the bar close to the wrists and squeeze tight.

Strong Lifts also recommends eating more to increase muscle mass; daily protein intake should be at least one gram per pound of body weight. Preferred sources include meat, poultry, fish, eggs and whey supplements.