regarding standard weights for beginners

i was looking into bench press standards as it is not one of my routine moves. i work without spotters and was curious as to how much i should rack according to average humans. i am certainly going to go about this like any other exercise i am scared to death of, and start with dumbbells and graduate upwards as the fear of cracking my chest in half dissipates. 

Bench Press Standards 

there are other standards for women listed that i agree with but i can't bring myself to use a squat 1RM as a rule of thumb regarding the bench press. total apples versus oranges in my books.

does anyone have an idea if these figures are do-able without a partner?

for example, i am 162 pounds, so as an un-trained femme, it deems i can rack 76 pounds 1RM - so in theory i can rack 65 pounds (85% of 1RM) comfortably?

any ideas? 

Wow, I looked at that table and those weights seem really high, even for "untrained". I've been weight training for over a decade, push myself to use the highest weights I can for 2-3 sets of 8 reps, and can maybe bench 40 lbs. I usually use a 30 lb barbell actually. I weigh 134, if it matters.

My suggestion would be just to start out with a lighter weight you feel comfortable with, do a set, and move up to the next weight if you feel you can handle it.

I'm 111 pounds, and just moved to the bench press from the machine presses.  I started with the bar (45 pounds) + 20 pounds and that went okay, although I did have a spotter (and I needed him). 

I had been pressing 50-60 pounds on an incline press before attempting the flat bench press.  Are there smith racks you can use at your gym before going it alone on the bench?

ETA: those numbers are for two sets of 10-12 reps.  That's probably helpful for you to know :)

If you are not used to it, you will be suprised how much harder it is with free weights vs. machine.  I would start safely with a very light weight and work your way up until you find a weight you can safely handle but that also pushes you.  That's what I have been doing. 

That table was nice to see.   I have some work to do, but that is OK.  Have the rest of my life to get there.  : )

thanks guys~ i am certainly going to take it slow. paranoid of injury to a disabling degree, i am. dragging a bench under the smith machine sounds like a grand idea, then i will have an idea of what i can safely press. 

i am going to start with bells for sure.

some of the numbers seemed high to me too, but low for some exercises - now i wonder if they are relying on pure math or physical testing to come up with these. exrx is a great site, regardless.

The Smith machine is mostly evil though - about the only thing you can use it for is ballistic bench presses when doing your speed training day if you're following the Westside training system.

 Just check what Krista has to say about false idols :)

"mostly" evil.

 :)

mostly... i am still going to use it as my once-in-a-while spotter for benching. i will call him alphonso. the only trouble, which i realize right away is i would have to shimmy around on the bench to get situated like a sucker instead of simply moving my arms to position the bar comfortably over my chest. hence, dumbbells for now.  

luckily, once i move, i will have a guy pal who is a big beefy type to help. unless his girlfriend frowns on that. none of my gal pals could effectively spot me. 

 

i dont know many untrained people that could do those weights 12 times.   I dunno, rest seems about right though.  I know when i started i was no where near the untrained mark, but i was a scrawny little kid too so who knows.


Ah i see its with a barbell maybe thats why, pansy bitches, use dumbells see how you do hehe.

That site is disappointing me! I've been benching for 4 months and can still do only 70 pounds... at what point will I stop being a "novice"?!?!

Original Post by melkor:

The Smith machine is mostly evil though - about the only thing you can use it for is ballistic bench presses when doing your speed training day if you're following the Westside training system.

Just check what Krista has to say about false idols :)

This article says the the increase in lifting ability when squatting in the Smith Machine is only a meager 4%. I certainly wouldn't call it evil, and if you are training alone, it is a lot safer than free-weights.

spookychick, thanks for that link.  those numbers are for 1RM, as you pointed out, so of course they'll be much higher than the weight you'd use for an 8-rep-set.  i just started bench presses, 3-reps-per-set, and i sit pretty much where the site suggests:  80lbs.  i'm hoping to increase to 85lbs next week by increasing the rest between sets.  i don't have a spotter either, unfortunately.  but 65 really isn't that much; you should give it a go.

there's nothing really wrong w/the dumbbell method, except that its mechanics limit the amount of weight you can use.  because if you can lift the dumbells off the floor and swing them around, over your head, all over the place till you've got them in the right position for the lift, then it's probably too low a weight for you to be benching.  that was my experience w/the dumbbell method, anyway.  maybe if it's a weight you're benching for 12 reps, it would be sufficient.