How much should I be able to bench press kg?

If you want to build a high-level upper body and beat back the bulging belly, being able to bench press is a cornerstone of a solid strength training program. To start benching you’ll need to have a strong lower body and good technique. Check out our guide, How To Bench Press, for all the details.

How much should I be able to bench press?

This will depend on your level of strength and your desired strength goals. For example, if you’ve never been able to bench press more than 20kg, then you’ll want to aim to be able to bench press at least 30kg to start. To make sure you’re not wasting your time, you should always use progressive overload to train.

How much should I be able to bench press per set?

Set volume is the number of barbell movements you complete during a given exercise bout. For the bench press, you should aim for 2-3 sets of 10-12 as this allows you to get a great strength-to-weight ratio.

How much should I be able to bench press in an hour?

If you are working out to increase strength and muscle mass, you should be trying to bench press at least two to three hours per week. If you are looking to just improve your bench press strength and do not want to increase your overall strength level, you can probably get away with benching as little as one hour per week for the same results.

How much should I be able to bench press in one set?

If you want to gain strength and size, this is the number you should be focusing on. If you can do multiple sets of 15-20 with perfect form, you’ll start to see your numbers slowly increase.