How Much Should I Bench Press for My Weight (in kg)? - Fittux

How Much Should I Bench Press for My Weight (in kg)?

Understanding Realistic Bench Press Goals for Every Lifter

 

When it comes to measuring upper body strength, few lifts carry as much weight—literally and figuratively—as the bench press. Whether you’re training in a commercial gym, building a home setup with bench press free weights, or following a bench press strength program, the question comes up again and again: How much should I be able to bench for my body weight?


This guide covers everything from bench press standards (kg) to bench press progression, hand placement, and realistic expectations for men and women at different levels. We’ll also look at whether a bench press 100kg is good, what’s considered an average bench press kg, and even touch on the bench press kg world record.

 

Why the Bench Press Is So Popular

 

The bench press is a simple yet powerful measure of strength. You lie back on the bench, grip the bar, lower it to your chest, and press it upward. It works your chest, shoulders, and triceps, and it has become the universal test of “how strong are you?”


Unlike other lifts, the bench press is one of the few where people immediately compare numbers. You’ve probably heard:

 

  • “Is a bench press 50kg good for a beginner?”

  • “Can you bench press your own weight 10 times?”

  • “Is bench press 100kg good or just average?”

 

The answers depend on your body weight, experience, and training goals.

 

Bench Press Standards in Kilograms

 

Fitness researchers and federations publish bench press standards (kg) to help lifters gauge their strength. These standards vary by sex, body weight, and training level. Here’s a simplified breakdown for men:

 

  • Beginner: Bench press 50–60% of body weight

  • Intermediate: Bench press bodyweight for reps (e.g. a 70 kg man pressing 70 kg)

  • Advanced: 1.25–1.5× body weight

  • Elite: 1.75–2× body weight

 

For women, the numbers are lower but just as impressive. For example, a bench press 40kg woman is considered strong if she can do multiple reps with good form.

 

Should You Be Able to Bench Press Your Bodyweight?

 

One common benchmark is the bench press bodyweight standard. The idea is that if you can bench press your weight 10 times, you’re strong and well above average.


For example:

 

  • If you weigh 70 kg, a bench press 70kg for 10 times is an excellent sign of both strength and endurance.

  • If you weigh 93 kg, being able to perform a bench press 93 kg even once shows solid progress.

 

The gold standard for many lifters is to bench press your own weight 10 times. This demonstrates not just maximum strength but also muscular endurance.

 

Is Bench Press 100kg Good?

 

One of the most asked questions is: Is bench press 100kg good?


For most men, yes. Hitting a bench press 100kg (around 220 lbs) is considered a major milestone. It puts you above average, especially if you can do it with good form. Here’s how it stacks up:

 

  • For beginners, 100 kg is a distant goal.

  • For intermediates (training 1–2 years), a bench press 100kg is realistic.

  • For advanced lifters, 100 kg becomes a working set weight rather than a max.

 

Some go even further, aiming for bench press 110kg or bench press 120kg as benchmarks of advanced strength.

 

What About 50–60 kg?

 

If you’re starting out, you might be wondering: Is a bench press 50kg good?


For a beginner weighing 60–70 kg, yes. It shows a baseline of strength and good potential for bench press progression. Moving to bench press 60kg for multiple reps is the next step before chasing bigger numbers.


Remember: strength is relative. A bench press 40kg woman may be showing the same level of commitment as a man pressing 80 kg.

 

Bench Press Average in KG

 

So what’s the bench press average kg? Research from gyms suggests:

 

  • Average untrained men: 40–60 kg for a few reps

  • Average trained men (1+ year lifting): 80–100 kg

  • Average untrained women: 15–30 kg

  • Average trained women: 40–60 kg

 

Anything above those averages shows you’re ahead of the crowd.

 

Bench Press Grip and Hand Placement

 

Form matters as much as weight. Your bench press grip and bench press hand placement can make or break your lift.

 

  • Too narrow: Triceps dominate, less chest activation.

  • Too wide: More stress on shoulders, less power.

  • Optimal: Hands just outside shoulder width, wrists straight, bar lowered to mid-chest.

 

Correct grip and hand placement protect your joints and allow for consistent bench press progression.

 

Bench Press Without a Spotter

 

Many people ask: Can I do a bench press no spotter safely?


The answer: yes, but with precautions.

 

  • Use a power rack with safety pins set just below chest level.

  • Bench press with dumbbells, which can be dropped if needed.

  • Don’t attempt near-max loads (like a bench press 120kg) unless you have safety support.

 

Training without a spotter can still be effective, especially if you follow a structured bench press program that emphasises progressive overload while staying within safe limits.

 

Bench Press Programs and Progression

 

A good bench press program includes variety, progression, and recovery. For steady gains:

 

  1. Start with 3 sets of 8–12 reps at a manageable weight (e.g. bench press 60kg if you weigh 70 kg).

  2. Add 2.5–5 kg every 1–2 weeks as long as you complete all reps.

  3. Mix rep ranges:

     

    • Strength focus: 4–6 reps heavy

    • Hypertrophy focus: 8–12 reps moderate

    • Endurance focus: 12–20 reps lighter

     

  4. Track progress and deload when needed.

 

Over time, you’ll move from thinking “Is bench press 50kg good?” to aiming for bench press 100kg good and beyond.

 

Bench Press Workout Example

 

Here’s a sample bench press workout for intermediate lifters:

 

  • Bench Press: 4×6 (working up to 80% of bodyweight)

  • Incline Dumbbell Press: 3×10

  • Close-Grip Bench Press (different bench press grip): 3×8

  • Push-Ups or Dips: 3×15–20

 

This balances strength, hypertrophy, and endurance.

 

Bench Press Progression for Specific Weights

 

  • Bench Press 70kg for 10 Times: For a 70–80 kg lifter, this is advanced endurance.

  • Bench Press 93 kg: For a 93 kg man, pressing bodyweight is the goalpost.

  • Bench Press 100kg: Strong milestone, above average.

  • Bench Press 110kg–120kg: Advanced and impressive in most gyms.

 

The World Record Bench Press (KG)

 

At the extreme end, we have the bench press kg world record.

 

  • Raw (no special suit): over 355 kg lifted in competition.

  • Equipped (with supportive gear): over 500 kg.

 

These numbers are almost unimaginable, but they show the possibilities of human strength. For everyday lifters, the focus should be on safe and sustainable bench press progression, not world records.

 

Buying a Bench Press Setup

 

If you train at home, you may wonder: should I bench press buy a full setup or stick to dumbbells?

 

 

This allows you to run a full bench press program at home without needing a spotter every time.

 

Final Thoughts

 

So, how much should you bench for your weight in kg?

 

  • Beginners: Start with bench press 40–60% of bodyweight.

  • Intermediates: Aim to bench press bodyweight for reps.

  • Advanced: Push toward 1.25–1.5× bodyweight.

  • Milestones: Bench press 50kg good for starting out, bench press 100kg good for intermediate, bench press 110kg–120kg for advanced lifters.

 

Whether you’re chasing bench press 70kg for 10 times or working on your bench press progression to hit 100 kg, the key is consistency, good form, and steady increases.


And if you’re training alone, remember: a bench press no spotter is fine if you use safety pins, dumbbells, or sensible weight choices.


Above all, strength isn’t just about the bar—it’s about your discipline, consistency, and the long game. Bench what’s right for your weight and level, keep progressing, and you’ll always be ahead of the bench press average kg.

 

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