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Bench Press Good Form. The average bench press weight for a female lifter is 110 lb (1rm). You will find no gym without a weight bench and sets of dumbbells;
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While it’s true that muscle activation in the upper chest is greater when pressing on a bench set at a 30° or 45° incline than on a flat bench (so says the european journal of sports science. Then gradually add weights and start with at least 2.5 lbs on each side. To be regarded as an excellent bench presser, a 500+lbs bench press would put you in that category.
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And if you are looking for a bench press alternative, this. Now that your body is already used to the form and movement of the bench press, keep doing 3 sets of 10 repetitions each during your next few sessions. However, the bench press doesn’t just use your upper body. To be regarded as an excellent bench presser, a 500+lbs bench press would put you in that category.
