Tag: Bench Press
Average Bench Press By Age, Weight, Gender, and Experience Level (2023 Update)
It is no secret the bench press is one of the most badass exercises. Answering “How much do you bench?” with an obnoxious number has become a legit way of establishing your clout amongst the gym bros.
While this question might sound like casual inquiry, it is anything but that. Your answer will determine the respect you will get from people at your gym. It will dictate whether folks at your gym will vacate the bench or any other equipment, for that matter, as soon as you walk up to it. Finally, your response will decide if you will have an audience when you head into a set.
The bench press is one of the three big lifts in powerlifting and a bread and butter exercise in bodybuilding style workouts. However, powerlifters and bodybuilders have a slightly different approach to performing the exercise.
While powerlifters perform the lift with a back bridge, bodybuilders usually perform the movement with a slight back arch. Amongst other things, the rep tempo, repetitions performed, bar’s motion path, and foot placement vary between the two lifting styles.
In this article, you’ll learn about the average bench press by age, gender, weight, and experience level, how to perform the bench press with the correct form, and get better at the lift.
Trivia: Julius Maddox holds the world record for the heaviest bench press at a ming-boggling 782.6 pounds (355 kilograms) set in a sanctioned powerlifting meet in June 2022.
Average Bench Press By Age, Weight, Experience Level, and Gender
Before we get into the average bench press nitty-gritty, let’s address the elephant in the room — arm length.
Your arm length can influence your bench press. Many people believe that lifters with shorter limbs can bench press more weights than folks with longer limbs as the bar has to move through a shorter range of motion.
It could be one of the reasons the bench-pressing totals at the NFL and NBA draft combines are vastly different.
Related: 24 Strongest NFL Players in the World
How much can the average man bench press?
The average male bench press depends on several factors, including a lifter’s age, weight, and experience level.
Average Male Bench Press by Weight
Below is the National Strength and Conditioning Association-approved ExRx.net official Bench Press Standards chart:
Body weight (pounds)
Untrained
Novice
Intermediate
Advanced
Elite
114
85
110
130
180
220
123
90
115
140
195
240
132
100
125
155
210
260
148
110
140
170
235
290
165
120
150
185
255
320
181
130
165
200
275
345
198
135
175
215
290
360
220
140
185
225
305
380
242
145
190
230
315
395
275
150
195
240
325
405
319
155
200
245
335
415
320+
160
205
250
340
425
Per the data, an advanced or elite male athlete can, on average, lift more than twice as much weight as an individual who doesn’t lift.
Below is the 2023 Bench Press Standards chart from Symmetric Strength:
Body weight (pounds)
Untrained
Novice
Intermediate
Advanced
Exceptional
Elite
World Class
114
70
105
140
200
230
260
290
123
75
110
150
220
250
280
310
132
80
120
160
235
265
300
335
148
90
130
175
225
295
330
365
165
95
145
190
280
320
360
400
181
100
150
205
295
340
380
425
198
105
160
215
310
355
400
445
220
110
170
225
325
375
420
465
242
115
175
230
340
385
435
485
275
120
180
240
350
400
450
500
320
125
185
245
360
410
460
510
Note: These standards apply when the bar makes contact with the chest above the bottom of the sternum with a momentary pause and pressed to full elbow extension.
How much can the average woman bench press?
Women, on average, cannot lift as heavy as their male counterparts of the same age, weight, and experience level.
Average Female Bench Press by Weight
Per the same ExRx.net official Bench Press Standards chart listed above, here is the average bench press of women of different weights and experience levels:
Body weight (pounds)
Untrained
Novice
Intermediate
Advanced
Elite
97
50
65
75
95
115
105
55
70
80
100
125
114
60
75
85
110
135
123
65
80
90
115
140
132
70
85
95
125
150
148
75
90
105
135
165
165
80
95
115
145
185
181
85
110
120
160
195
198
90
115
130
165
205
199+
95
120
140
175
220
Unlike men, women at the advanced lifting stage cannot bench press twice as much as the females who don’t train. However, elite athletes can lift more than twice as much as their non-lifting peers.
The following is the Symmetric Strength 2023 Bench Press Standards chart for women:
Body weight (pounds)
Untrained
Novice
Intermediate
Advanced
Exceptional
Elite
World Class
97
45
65
90
130
150
165
185
105
65
95
125
185
210
235
265
114
70
105
140
200
230
260
290
123
75
110
150
220
250
280
310
132
80
120
160
235
265
300
335
148
90
130
175
255
295
330
365
165
95
145
190
280
320
360
400
181
100
150
205
295
340
380
425
198
105
160
215
310
355
400
445
200
105
160
215
315
360
400
445
Average Male and Female Bench Press by Age
Age
Total Weight
20-29
100 percent of your body weight
30-39
90 percent of your body weight
40-49
80 percent of your body weight
50-59
75 percent of your body weight
You shouldn’t get under a bar and expect to bench press 100 percent of your body weight just because you’re in your 20s. Depending on your genetics, you might have to train for at least a couple of years to reach the benchmarks mentioned in the table.
According to the data, lifters (male and female) are usually the strongest in their 20s and 30s. However, they experience muscle and strength atrophy in their 40s and 50s.
On average, men and women between 20 and 29 can bench press 100 percent of their body weight. The number goes down to 90 percent when they enter their 30s.
The bench press strength undergoes a further downgrade as an average individual can only lift 80 percent of their body weight in their 40s and 75 percent in their 50s.
A fall in natural testosterone levels is one of the biggest reasons for the strength downgrade. Testosterone is the male sex hormone and an anabolic steroid. It plays a key role in the development of male reproductive organs and secondary sexual characteristics such as increased muscle and bone mass and body hair growth.
Related: 7 Ways To Boost Your Testosterone Naturally
Overall Average Male and Female Bench Press
Per the Centers for Disease Control and Prevention’s National Center for Health Statistics (CDC), an average American male weighs 197.8 pounds, meaning the average bench press of a man in his 20s who doesn’t lift is 135 pounds or 175 pounds for a rookie lifter. The average bench press jumps to 215 pounds for an intermediate lifter, 290 pounds for an advanced lifter, and 360 pounds for an elite athlete. [1]
On the other hand, an average American female clocks in at 170.5 pounds. As per the table above, a 165 pounds woman (closest to 170.5 pounds) with no lifting experience can bench press 80 pounds or 95 for a novice.
The average bench press jumps to 115 pounds for an intermediately experienced woman of average weight and 145 pounds for an advanced lifter.
Calculate Your 1RM (One Rep Max)
Now that you know the average bench press for your age, weight, gender, and experience level, the next step should be to determine your one-rep max, meaning how much weight you can lift for a single rep on the bench press.
While you could find your 1RM with the trial and error method, it is risky and could lead to injuries. Check out our convenient bench press calculator to discover your one-rep max using different methods.
How to Bench Press
If your goal is to lift heavy and hit a PR, you should follow the powerlifting bench press method. This is how to bench press like a powerlifter:
Lie down on a flat bench. Your chest should be directly under the bar.
Grab the bar tightly with a slightly wider than shoulder-width grip.
Slowly pull yourself towards the bar so that you form a back bridge.
Plant your feet firmly on the floor. Your lower legs should form a 90-degree angle with your upper legs.
Unrack the bar and hold it over your chest — this will be your starting position.
Slowly lower the bar towards the bottom of your breastbone until you have made contact with your chest.
Pause at the bottom for a couple of seconds.
Explode back to the starting position.
Repeat for recommended reps.
Check out our barbell bench press (chest) guide to learn how to perform the exercise for achieving muscle hypertrophy.
How to Improve Your Bench Press
Here are a few ways to improve your bench press:
1. Progressive Overloading
If you want to improve your bench press, you should gradually increase the weight, frequency, or number of repetitions in your strength training routine.
However, make sure you’re not rushing through the process and biting off more than you can chew. Focus on lifting with the correct form to minimize the risk of injury.
Check Out: Muscle Development With Progressive Overload – The Concept You Must Know To Grow!
2. Incorporate Advanced Training Techniques Into Training
Advanced training principles like supersets, dropsets, intraset stretching, negatives, and forced reps can help you build strength and avoid hitting a plateau.
Additionally, performing other compound and isolation lifts can build your primary and secondary muscles and improve your bench press.
Related: The 25 Best Joe Weider Training Principles and Methods
3. Focus on Diet
You cannot achieve peak performance if you’re not meeting your daily calorie, micro, and macronutrient goals. Follow a nutrient-dense diet to ensure your gains do not stall.
Related: Our List of 40 Great Protein-Packed Foods
4. Don’t Overlook Recovery
It doesn’t matter how hard you work in the gym — you’re not going to see progress if you’re not giving your body enough time to rest and recuperate from your workouts.
You should also include stretching, foam rolling, and massages into your routine to fast-track your recovery.
Related: 8 Ways to Speed Up Recovery After Training
FAQs
What is a good bench press for a male?It is a subjective question, and the answer depends on your age, weight, gender, and experience level. Please refer to the table above to check the bench press weight against your body weight. The numbers in the advanced and elite columns can be considered ‘good.’
Which muscle groups does the bench press target?In a bench press, the chest is the primary target muscle, and your shoulders and triceps are the secondary muscle groups.
How much can the average man bench press?The average man’s bench press weight varies based on his age, weight, and fitness level. On average, a man is able to bench press about 135 pounds, but this can vary from person to person. The maximum weight a person can bench press is not necessarily a reliable measure of overall strength or fitness, other factors like muscle composition, body weight, and training can affect a person’s ability to bench press.
You might also like:
Wrapping Up
Whether the bench press is the correct exercise to assess your strength is a debate for another time. However, knowing the average bench press by age, weight, gender, experience level, and how you stack against it can give you a fair idea of your strength levels.
Remember, if you can bench your own body weight or more, don’t be shy to flaunt your numbers the next time someone directs a “How much do you bench?” at you. Rest assured, they’ll walk away impressed.
References
McDowell MA, Fryar CD, Ogden CL, Flegal KM. Anthropometric reference data for children and adults: United States, 2003–2006. National health statistics reports; no 10. Hyattsville, MD: National Center for Health Statistics. 2008.
Powerlifter Julius Maddox Cracks 730-lb (331.1-kg) Raw Bench Press With a Long Pause
The bench press has been and will always be one of the main ways to show off strength, not only among the regular gym-goers, but also among professional athletes. However, there has never been a better bench presser than Julius Maddox and we are lucky to witness his progression live. Julius is currently attempting to become the first person to bench press 800 pounds (362.9 kilograms) in a sanctioned event, a goal he appears to be getting closer to each day. The reason for this is his most recent feat, as Julius bench pressed 730 pounds (331.1 kilograms) in training. However, as was evident in his Instagram post, Julius’ bench had a twist. He completed the rep with an unusually long pause.
Performing the bench press with a pause is not unusual, but doing so with a weight of 730 pounds (331.1 kilograms) is one of the most impressive feats of strength displayed by a human. Julius Maddox even made his pause longer than usual, which also helped him correct the uneven barbell position.
Coming down on the bench, Julius Maddox only equipped himself with a pair of wrist wraps, making his lift raw. The effect of the wrist wraps is also not performance-enhancing, since they just serve to ease the pressure on the joints.
“Bar came off uneven but adjusted with a long pause. I’m back so get your popcorn ready.”
Watch Julius Maddox’s lift here:
Related: Powerlifter Julius Maddox Fails 365-kg (804.8-lb) Raw Bench Press in His Third Official Attempt
Only one person has bench pressed over 800 pounds (362.9 kilograms), but it is only unofficial. Danial Zamani loaded the massive weight during his training session in February of 2022. However, there was no way to confirm if it actually weighed as much as he said. So, it is still unofficial.
On the other hand, Julius Maddox holds the official All-Time World Record of 782.6 pounds (355 kilograms). Julius set this record at the 2021 WRPF Hybrid Showdown III. Ever since then, Julius has been trying to cross the 800-pound (362.9-kilogram) milestone, but has been unsuccessful. He has attempted to lift this weight in three competitions so far, falling short on every occasions.
The closest that Julius Maddox has ever gotten was in May of last year, when he benched 796 pounds (361 kilograms) during his training. He is now back to progressively overloading his bench, and hopes that this time he makes it.
Julius Maddox’s powerlifting career is also fully centered on the bench press, as he has never competed in other events. However, out of the 18 sanctioned events in which he performed the bench press, he managed to rank first in all of them.
Julius Maddox’s Powerlifting Career
Personal Bests
Equip
Squat
Bench
Deadlift
Total
Dots
Raw
782.6
782.6
177.05
Competition Results
Place
Fed
Date
Competition
Division
Total
Dots
1
RPS
2022-06-04
Redcon1 Rage Wars
Pro Open
738.5
167.95
Location
USA-TN
Competition
Redcon1 Rage Wars
Division
Pro Open
Age
35
Equipment
Raw
Class
308.6
Weight
436.5
Bench
738.5
-804.7
738.5
GLP
118.48
1
WRPF
2021-02-20
Hybrid Showdown III
Open
782.6
177.05
Location
USA-FL
Competition
Hybrid Showdown III
Division
Open
Age
33
Equipment
Raw
Class
308.6
Weight
447.5
Bench
727.5
782.6
782.6
GLP
124.73
1
APF
2020-08-13
Nationals
M_SR_APF
705.5
159.24
Location
USA-FL
Competition
Nationals
Division
M_SR_APF
Age
33
Equipment
Raw
Class
308.6
Weight
452.7
Bench
705.5
705.5
GLP
112.1
1
APF
2020-08-13
Nationals
M_OR_APF
705.5
159.24
Location
USA-FL
Competition
Nationals
Division
M_OR_APF
Age
33
Equipment
Raw
Class
308.6
Weight
452.7
Bench
705.5
705.5
GLP
112.1
1
USPA
2020-06-20
Beast of the Bench
Open
722
162.46
Location
USA-IN
Competition
Beast of the Bench
Division
Open
Age
33
Equipment
Raw
Class
308.6
Weight
460.5
Bench
722
-800.3
722
GLP
114.22
1
XPC
2020-03-07
Arnold
Pro
770
174.51
Location
USA-OH
Competition
Arnold
Division
Pro
Age
32
Equipment
Raw
Class
308.6
Weight
443.6
Bench
700
770
770
GLP
123
1
WRPF
2019-11-16
Rob Hall Classic II
Open
744.1
168.53
Location
USA-TX
Competition
Rob Hall Classic II
Division
Open
Age
32
Equipment
Raw
Class
308.6
Weight
444.9
Bench
683.4
744.1
744.1
GLP
118.76
1
USA-UA
2019-08-30
Boss of Bosses 6
Pro Open
739.7
167.18
Location
USA-CA
Competition
Boss of Bosses 6
Division
Pro Open
Age
32
Equipment
Raw
Class
308.6
Weight
449.5
Bench
672.4
739.7
739.7
GLP
117.74
1
SPF
2019-06-22
Texas State Championship
Open
723.1
164.16
Location
USA-TX
Competition
Texas State Championship
Division
Open
Age
32
Equipment
Raw
Class
308.6
Weight
440
Bench
723.1
GLP
115.76
1
SPF
2018-11-10
Slingshot Record Breakers
Open
716.5
162.58
Location
USA-CA
Competition
Slingshot Record Breakers
Division
Open
Age
31
Equipment
Raw
Class
242.5
Weight
441
Bench
716.5
-723.1
-723.1
716.5
GLP
114.63
1
WRPF
2018-08-24
Boss of Bosses V
Pro MR-O
661.4
149.92
Location
USA-CA
Competition
Boss of Bosses V
Division
Pro MR-O
Age
31
Equipment
Raw
Class
308.6
Weight
443.1
Bench
661.4
-723.1
-723.1
661.4
GLP
105.68
1
RPS
2018-02-17
Valentines Day Massacre
Pro Open
705.5
160.95
Location
USA-KY
Competition
Valentines Day Massacre
Division
Pro Open
Age
30
Equipment
Raw
Class
308.6
Weight
430.2
Bench
705.5
GLP
113.63
1
RPS
2017-10-07
Kilo Wars
Pro Open
688.9
157.81
Location
USA-KY
Competition
Kilo Wars
Division
Pro Open
Age
30
Equipment
Raw
Class
308.6
Weight
422.8
Bench
688.9
GLP
111.5
1
APA
2017-07-29
Raw Wars III
Open
661.4
Location
USA-AL
Competition
Raw Wars III
Division
Open
Age
30
Equipment
Raw
Class
308.6
Bench
661.4
1
SPF
2016-12-10
Christmas in Kentucky Classic
Open
635
145.87
Location
USA-KY
Competition
Christmas in Kentucky Classic
Division
Open
Age
29
Equipment
Raw
Class
308.6
Weight
417.8
Bench
635
GLP
103.12
1
SPF
2016-10-01
Nashvilles Main Event
Open
677.9
155.1
Location
USA-TN
Competition
Nashvilles Main Event
Division
Open
Age
29
Equipment
Raw
Class
308.6
Weight
425
Bench
677.9
GLP
109.56
1
SPF
2016-02-06
Evansville Powerlifting Classic
Open
660
151.5
Location
USA
Competition
Evansville Powerlifting Classic
Division
Open
Age
28
Equipment
Raw
Class
308.6
Weight
419
Bench
660
GLP
107.09
1
Hardcore
2015-07-16
Clash of the Titans VIII
Open
644.9
148.45
Location
USA-TX
Competition
Clash of the Titans VIII
Division
Open
Age
28
Equipment
Raw
Class
300.9
Weight
414
Bench
606.3
644.9
-672.4
644.9
GLP
104.99
Data Source: Open Powerlifting. Last Updated: April 12, 2023
Analyze Lifts
Related: Powerlifter Julius Maddox Smokes A 735 lbs (333.4 kg) Raw Bench Press In Training
Julius Maddox’s 730-pound (331.2-kilogram) long pause bench press also looked relatively easy. So, it is crazy to think that he is getting closer to the 800-pound (362.9-kilogram) bench press without showing almost any signs of struggle. Julius will now continue following his program, which might see him put up a historic lift in the near future.
Published: 12 April, 2023 | 5:19 PM EDT
Julius Maddox Completes Massive 796-Pound Bench Press During Training
Julius Maddox continues to inch closer to his mark of 800 pounds on the bench.
Julius Maddox might hold the all-time bench press world record but he has made it clear that he is aiming for bigger goals. Maddox has been creeping toward an 800-pound bench press and took big steps in a recent training session. Maddox was able to complete a huge 796-pound raw bench press recently.
Maddox set the all-time mark of 782 pounds in February 2021 during the World Raw Powerlifting Federation Hybrid Showdown III. From this moment on, he set his sights on being the first man to bench press 800 pounds raw. On Tuesday, Maddox shared a video on Instagram to show off some recent progress.
“I’ve missed this weight +10 times. Hearing my little girls ask me when I will hit 800lbs is enough for me to lay it all on the line. This is bigger tan a title for me. It’s about the long lasting impact I leave for my kids and family. The times they fall on hard times and need some motivation! God gave me this gift to show the world his power that can take a ol junkie like me and do great wonders! 800+ soon!”
This is clearly not the first time that Julius Maddox has hit some massive bench press accomplishments. In April, Maddox took on 700 pounds and was able to complete four reps. Now, Maddox is battling with Danial Zamani to see who will be the first to reach 800 pounds.
Julius Maddox vs. Danial Zamani
Julius Maddox might hold the all-time bench press world record but this does not seem to be the goal recently. Both Maddox and Danial Zamani have had their sights set on 800 pounds and it will be interesting to see who will reach it officially.
Zamani completed an 804.7-pound bench press in training, becoming the first man to reach this mark and accomplishing the “dream goal.”
This might have added a little more motivation for Maddox. He has attempted 800 pounds on two separate occasions but has been unable to complete the lift. Maddox is continuing to train all body parts in order to strengthen his bench press. This includes a recent 820-pound squat.
Now just four pounds away, Julius Maddox will be pushing hard for 800 pounds. There could be another attempt coming soon but nothing has been announced to this point.
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Powerlifter Julius Maddox Smokes 735 lbs (333.4 kg) Raw Bench Press In Training
Julius Maddox wants to become the first person to bench press 800 lbs in a competition, and thus further improve his world record. He took some time off to rest, but now he is back to training and looks fantastic. On March 28th, Julius posted a 735 lbs (333.4 lbs) bench press video to his…
Jimmy Kolb Hits A 1140 lbs (517 kg) Equipped Bench Press at The 2022 WPO Bench Bash
The 2022 WPO Bench Bash took place on March 26th, 2022, in Boca Raton, Florida. Numerous elite bench pressers got together to compete at one of the most prestigious competitions in the world. However, Jimmy Kolb won the competition comfortably. Jimmy recently claimed a new equipped bench press record, and he has now added another…
Boost Your Bench Press With A Pair Of Weightlifting Gloves
How weightlifting gloves can boost your bench press and increase gains.
When it comes to your bench press needs, we often neglect what a good pair of weightlifting gloves can do. We all love to bench, right? It’s become something of our gym calling card. But knowing the right way to bench and the approach to lifting accessories can take us a long way, especially as we seek to lift the most amount of weight possible.
The bench press is thar exercise we all know and love and can greatly influence our growth and development. What weightlifting gloves can do are offer support and protection while also enhancing grip, so you feel more supported and can better tackle any and all of those lifting needs you want to most.
Let’s take a look at the bench press and see what this is all about. We’ll talk about what it is and what it’s known for, what muscles are worked, the benefits of it, and how weightlifting gloves can be a game changer for your ability to perform this exercise.
What Is The Bench Press Known For?
The bench press is an effective chest building exercise as we all know, and is known for its ability to increase strength and size in your upper body (1). One of those three powerlifts that everyone loves to perform, the bench press has become that thing we all compare amongst ourselves.
Similar to the mile for the runner, a common question of how much do you bench is asked around gyms. But the bench press isn’t something to be taken lightly and while athletes of all experience can perform it, when it comes to lifting big weight, it shouldn’t be taken for granted.
Muscles Worked
The main muscle group worked in the bench press is your chest. What you will find is your pecs will feel a serious burn and those muscles will be fired up for growth. Your triceps and shoulders do get work done as well given the nature of the movement and your abs, since they are engaged to keep your back against the bench, will also get a little work done for what their need to stay tight.
Benefits Of The Bench Press
Benefits of the bench press cannot be ignored and this exercise will work wonders for you and your ability to see only the best gains. While it is important to have the best form so you reap these great benefits, don’t neglect what this workout can do for all your goals.
Benefits of the bench press include:
Increased chest growth: This exercise can work those chest muscles so they increase in strength and size for the best gains (2,3).
Works tris and delts: It can also work your triceps and shoulders as a result of the movement so you see good gains to these muscles as well.
Increases pushing power: This exercise is perfect for increasing pushing power and allowing for you to maximize any pushing movement, whether it be sport specific or more functional.
Counteracts pulling muscles: This exercise can help you counteract those pulling muscles, since this is a pushing exercise, allow for better muscle balance.
Plenty of variations: With plenty of variations, you can diversify and add variety to your workout so you work the same muscles but in a different way to increase muscle confusion.
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How To Perform It
Lie on the bench with your feet planted on the floor.
Grab the bar with your hands a little more than shoulder-width apart. Arch your lower back slightly. While this is debated, an arched lower back can help keep the spine neutral and the back tight.
Lift the bar off the rack and gently lower to your chest as you breathe in. Your forearms should be about 90 degrees from the ground as you touch your chest.
With your feet planted on the ground, initiate the upward movement to return to the starting position.
Repeat for your desired number of sets and reps.
Related: Why You Should Use Lifting Gloves In Your Workouts
What Are Weightlifting Gloves?
Weightlifting gloves are a great piece of workout equipment able to improve grip strength (4), add wrist support (5), provide palm protection, and add an overall better sense of feel for your workouts. The choice to wear weightlifting gloves is a personal one, but one worth considering for what these can do for your overall sense of comfort, support and protection when lifting big weight.
Benefits Of Weightlifting Gloves For The Bench Press
What you will find with the bench press is an exercise that puts a lot of strain and potential stress on your hands and wrists. Given the load of this exercise and the beating your hands take, on top of the movements your wrist must do, weightlifting are the perfect piece of equipment for you and your long-term bench press goals.
For those who feel they need wrist support and better palm protection, these gloves are perfect for improving your bench press. The constant wear and tear of our hands on the grip of the bar can be uncomfortable and that unpleasant feeling is just something we can’t have.
With the bench press, grip strength is incredibly important as well for with so much weight under you, the last thing you need is to lose your grip. By working to provide for better grip and allow yourself the opportunity to feel mor supported under all that weight, you will feel as though you have what it takes to succeed and see those bench press PRs in no time.
Check out our list of the Best Weightlifting Gloves for the best in support, protection, and grip!
Wrap Up
The bench press is a monster lift and with weightlifting gloves, you can feel more supported and protected for whatever comes your way. Weightlifting gloves have the ability to offer better support and protection so you can reap the benefits of increase strength and size that the bench press has to offer. Consider weightlifting gloves today and don’t sacrifice any of your bench press gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Algra, B. (1982). “An In-Depth Analysis of the Bench Press”. (source)
Saeterbakken, A.; et al. (2011). “A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements”. (source)
Kikuchi, N.; et al. (2017). “Low-load bench press and push-up induce similar muscle hypertrophy and strength gain”. (source)
Lee, J.; Sechachalam, S. (2016). “The Effect on Wrist Position on Grip Endurance and Grip Strength”. (source)
Buhman, D.; Cherry, J.; Bronkema-Orr, L.; Bishu, R. (2000). “Effects of glove, orientation, pressure, load, and handle on submaximal grasp force”. (source)
Jimmy Kolb Has Reclaimed Equipped Bench Press World Record With 1,320-Pound Lift
Jimmy Kolb has absolutely dominated equipped bench press and has his record back.
It has been three months since Jimmy Kolb lost the all-time equipped bench press world record. Over the weekend, the powerlifter was able to reclaim his title with an insane 598.7kg (1,320lb) bench press.
Kolb competed in the 2022 IPA Pennsylvania Powerlifting Championships on Feb. 26-27. Some elite powerlifters gathered in York, PA for the event and Kolb stole the show by gaining his record back. He took to Instagram to share the lift and show what he is able to do.
“Huge thank you to @unleashdstrength for setting up his phone as a back view and capturing this angle!.I racked it and couldn’t move until someone told me if it was good or not. Surreal.”
In November 2021, Tiny Meeker lifted 510.2kg (1,124.8lb) to take the record away from Kolb. This was quickly broken by Bill Gillespie, who set a new mark of 512.5kg (1,129.9lb) before announcing his retirement. Gillespie accomplished his feat at the 2022 365Strong New Year Power Bash. This was the final accomplishment for Gillespie I his long career. Now, Kolb has it back.
Kolb is 31 years old and has excelled in bench press over the course of his career. Beginning competition in 2009, Kolb has been an elite lifter for years now but has reached world-record status in 2020. At this time, it will be interesting to see if any other lifter can reach this number. Kolb could hold it for a long time and even build on it if he is able.
Not only did Jimmy Kolb set the world record in equipped bench press, he set the mark for the heaviest lift of all time. This record was previously held by Nathan Baptist. In 2021 at the UPA Utah Kick Off, Baptist competed an equipped squat of 595kg (1,311.7lb). Kolb was able to top this record, which takes bench press, deadlifts, and squats into account.
This is a lift that will be chased for quite some time. Jimmy Kolb did something that has never been done before, not just in bench press, but in any lift. That is as impressive as it gets.
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Danial Zamani Benches Presses 804.7Lbs Eclipsing The World Record
Danial Zamani has conquered his 800lb bench press quest!
Danial Zamani has bench pressed 804.7lbs in training for another unofficial world record. The Iranian powerhouse recently posted the feat on social media. The bench press eclipses the official world record of 782lbs.
He promised to do it and it appears that the Iranian strongman and power lifter has made good on his word. Danial Zamani once again showcased why is one of the strongest humans in the history of the planet. After declaring many times over that he would conquer the 800lb bench press, it appears that Zamani has finally achieved his goal.
During a session in the gym, Danial Zamani finally attempted an 800 plus pound bench press. While it wasn’t conducted at an official event, Zamani took on 804.7lbs on the bench and conquered the weight. It was a truly impressive sight to behold.
While the bench press may have been impressive, the achievement hasn’t been made official. Not one to shy away from declarations, Danial Zamani stated that he would replicate the feat in a official competition.
Incredible Bench Press
Danial Zamani posted the feat on his Instagram page.
Here we gooo … 365 kg ( 804.7 lbs) bench press Raw. Heaviest bench press in all history and breaking dream number of 800 lbs ???
What matters the most to me and my coach Babak Ghazbani @babak_ghazbani , was to break 800 lbs bench press number and I have achieved it now. Gods willing and with respect to all my sport seniors world wide who support me, in close future I am willing to attempt 800 lbs in an official world class competition. I request from all the organizers , to bring the opportunity to me with respect to the breaking world record in history consideration, to provide a world class platform inviting the best athletes in the world to prove my number. I promise to attempt 356 and 363 kg both in the meet. These numbers are not easy to attempt multiple times in lifetime and I don’t want to attempt them in any random competition. I need a platform which is worth my lifetime effort.
God’s power and my dear coach Babak Ghazbani knowledge and your positive energy has pushed me to achieve this important achievement in life.
I am thankful and do respect all pro athletes and sport seniors and media pages which supported me so far.
800Lbs King
After seeing him accomplish such a feat it could be just a matter of time before Danial Zamani claims the official world record. That said Julius Maddox is also pushing himself hard in hopes of accomplishing his own 800lb bench press quest.
What do you think of Danial Zamani conquering 804.7lbs?
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News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
The Best 6 Exercises To Use Elbow Sleeves For Pain-Free Support
Work for pain-free support with elbow sleeves and these top exercises.
You may have seen elbow sleeves before but haven’t used them. There are certain exercises where elbow sleeves can be of great help and offer pain free support so you can lift big, plow through any workout and see gains. With a snug, comfortable fit, yet still versatile for all of those lifting wants and needs, elbow sleeves are the perfect fitness accessory to have in your gym bag.
Able to provide nice compression, elbow sleeves work to improve blood flow and enhance recovery, all while supporting the elbow to distribute tension evenly. With better blood flow and circulation, you bring comfort to the muscle and thus only enhance your ability to see great gains. Using these with certain exercises will only help you in the long run.
We’ve pulled together some of the top exercises to use an elbow sleeve so you can see better gains and overall pain free support.
Best Exercises For Elbow Sleeves
Bench Press
Pull-Ups
Lat Pulldown
Squats
Farmer’s Walks
Shoulder Press
Bench Press
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The bench press is something we all love to do and putting up big numbers is something to easily show your dominance over others in the gym. Great for working your chest, what you’ll find is the enhancement of many pushing movements (1).
An elbow sleeve will help you here as you hold heavy weight and need to bend your elbow to complete the movement. That strain can be a lot, but with the right support, you won’t feel as tight in the elbow.
Bench Press Benefits
Bigger chest: By working to push that weight, this targets your chest the most and you can really beef up your chest strength that way.
Enhance pushing power: Since this lift is all about the push to get the weight up, your power output will be enhanced for better performance.
How To Do The Bench Press
Lie on the bench with your feet planted on the floor. Grab the bar with your hands a little more than shoulder-width apart. Lift the bar off the rack and gently lower to your chest as you breathe in. Your forearms should be about 90 degrees from the ground as you touch your chest and with your feet planted on the ground, initiate the upward movement to return to the starting position.
Pull-Ups
Pullups | GI Exercise Guide – YouTube
The pull-up is an upper body strength exercise performed with the pull-up bar and most likely your bodyweight. The added bonus is the ability to add weight if need be to really beef up those gains (2).
Since this exercise requires you hanging and taking the load in your arms, elbow sleeves will offer that compression needed so you can lift yourself up with no problem.
Pull-Ups Benefits
Strengthen arms and back: This is a great muscle builder for your arms and back, while also working to develop that V-shape taper.
Functional exercise: Able to build muscle and allow for those gains to be made for sport specific movements, this also works well for functional ones and everyday activities.
How To Do Pull-Ups
Grab the pull-up bar with your palms down and hang from the bar. With an engaged core, pull yourself by the elbows up to the bar until your chin passes it. Lower yourself down and repeat for your desired number of reps.
Lat Pulldown
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The lat pulldown is a serious lat builder and one that works other upper body muscles well. Used with the pulldown machine, this allows you to get a great exercise while also enhancing spine stabilization and enhancing shoulder health (3).
Elbow sleeves are great here for the fact that this movement requires serious load on those elbows. As the point of movement, although your lat muscles do get work, your elbows will feel supported as you lift big weight.
Lat Pulldown Benefits
Effective lat builder: This exercise will build lat strength and allow you to maximize those pulling movements, since your lats are pivotal.
Enhance spine stabilization: By strengthening those back muscles, you work to stabilize the spine and provide for better support.
How To Do The Lat Pulldown
Position yourself on the machine and grab the handles with your desired grip. As you pull down towards your chest, squeeze your shoulder blades, keep your core engaged and feet planted on the ground. Slowly return to the starting position for the pulldown and repeat for your desired number of reps.
Squats
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The squat is a staple exercise for many since it will enhance lower body growth, so you only see the best gains. This is certainly one of those exercises that you will see promote muscle while also working to improve power and explosivity (4).
Given the position of your elbows, an elbow sleeve can alleviate some of the pressure of supporting the barbell so you can get low into that squat pain free.
Squats Benefits
Increase lower body strength: Working your quads, glutes, and hamstrings, this is a great lower body exercise to boost strength, stability, and certain sport specific and functional movements.
Better power: The nature of this movement requires the best for power and explosivity and will promote both as you look to optimize performance.
How To Do Squats
Place the barbell on your traps and shoulders with your feet shoulder width apart. With a tight core, bend your knees while keeping your spine neutral, squatting down to your optimal range of motion. Once at the bottom, drive through your feet to return back to your starting standing position.
Farmer’s Walks
Farmer’s walks are perfect for those looking to maximize their upper body routine. Great for building muscle and enhancing stability, what you will find is improved core strength and better grip (5).
With such a load given the amount of weight, you will find that elbow sleeves will relieve pressure and tension felt in the elbows, while also improving blood flow since your arms stay in one position.
Farmer’s Walks Benefits
Improve core strength: Since your core is engaged to keep your body neutral, you will see great work done for improving core strength.
Promote grip strength: Grip strength is important and can greatly help with both sport specific and functional movements.
How To Do Farmer’s Walks
Stand with your feet shoulder width apart and grab the weights, whether they be dumbbells, kettlebells, or a barbell. With a tight core and neutral spine, walk for a set distance, keeping your body tight and engaged.
Shoulder Press
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Building up our shoulders can be a challenge, but the shoulder press is one of those exercises to do just that. Building those boulder shoulders, this exercise also works to boost core strength and allow for better overhead pressing movements (6).
Since this requires load on the elbows, and that load going overhead, elbow sleeves offer great support as you push that weight to see great gains.
Shoulder Press Benefits
Increase shoulder strength: This exercise will really work those shoulders and allow for the best by optimizing your range of motion and overhead mobility.
Core work: Since this exercise requires quite a load overhead, keeping your core tight is important and will prove to pay off in the long run.
How To Do The Shoulder Press
Choose your desired amount of weight and stand with your feet shoulder width apart. Grab either dumbbells, kettlebells, or a barbell so it is at about your upper chest and engage your core for stability. When ready, lift the weight overhead, extending your arms and locking them out at the top. Continue this overhead press movement for your desired number of reps.
Benefits Of Elbow Sleeves
Elbow sleeves can benefit you in a number of ways and it is important to put a focus on support and your physical health in order to lift big weight. Benefits of elbow sleeves include:
Offer compression: A snug fit will work well as you look to warm the elbow and provide for better blood flow (7).
Support your elbow: This helps distribute tension differently so other smaller muscles also feel supported, better assisting the elbow.
Increase stability: Provide that increased stability for big lifts so you see increased strength.
Promote better recovery: Improved blood flow and circulation will enhance recovery to optimize your physical health and see better gains.
What To Look For In Elbow Sleeves
When choosing your elbow sleeve, it is important to look for fit. You want the sleeve to offer support and compression, but also allow for optimal movement, for this will affect the exercise as a whole. The kind of material used is important as well, for you want the sleeve to physically feel comfortable and not too scratchy, itchy, or any of those uncomfortable feelings. Since you will use these for plenty of lifts, it is also important to note the durability of the product. A product worth your time and money will last you a while no matter how much you use it.
Check out our list of the Best Elbow Sleeves for more great products to maximize pain-free support!
Wrap Up
These top exercises for elbow sleeves are great to put into your routine and can really enhance all areas of your gains. With the right elbow sleeve, you can work to promote support and better compression to allow for only the best in terms of blood flow, recovery, and growth. Check out some top elbow sleeves and see how they can improve your performance today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Tungate, P. (2019). “The Bench Press: A Comparison Between Flat-Back and Arched-Back Techniques”. (source)
Ronai, P.; et al. (2014). “The Pull-up”. (source)
Newton, H.; et al. (1998). “The Lat Pulldown”. (source)
Kubo, K.; et al. (2019). “Effects of squat training with different depths on lower limb muscle volumes”. (source)
Winwood, P.; et al. (2015). “A Biomechanical Analysis of the Farmers Walk, and Comparison with the Deadlift and Unloaded Walk”. (source)
McKean, M.; et al. (2015). “Overhead shoulder press- In-front of the head or behind the head?”. (source)
Pereira, M.; et al. (2014). “The Effects of Graduated Compression Sleeves on Muscle Performance: A Randomised Controlled Trial”. (source)
Super Bowl Challenge: Bodybuilder VS Football Players Face Off On Bench Press
In honor of the Super Bowl this coming weekend, we are republishing this archived story showcasing a bodybuilder vs football players facing off on the bench press.
The Test Football Academy is back with another edition of their Bodybuilder vs Football Player bench press challenge. IFBB pro Joel Thomas will be facing off against Test Football Academy graduate Terron Beckham and Utah State Offensive lineman Kevin Whimpey. The challenge is simple: 315lbs for reps.
In previous years, Joel was very dominant and he seemed to be the favorite among most of the staff heading into this competition. All the athletes completed their warm ups, then, since Joel is reigning champ, Kevin and Terron did rock-paper-scissors to decide who would go first. Terron loses and is first up on the bench.
Terron starts repping and immediately it’s clear that 1. He’s very strong 2. This competition is being juded by a ‘soft lockout’ system – no IPF judges here. But strict repetition criteria are no fun anyways, and Terron reps out an impressive 17, the last of which was a real grinder towards lockout.
Next up on the bench is Kevin. He knows he needs to beat 17 reps. When he begins repping, he presses so explosively that the weight is literally bouncing off his chest. This serves as a creative advantage for as long as he can maintain it. Kevin knocks out an impressive 25 before failure. Last up on the bench comes the reigning champ Joel. He mows through a shocking 36 reps, resting at lockout before each of the last two.
Everyone was in good spirits after, the football players teased Joel on his shorter reps, and without a doubt, long football arms do drastically increase the range of motion.
Of course, at the end of the day this is a supplement ad, not a serious competition but it is fascinating to witness different elite athletes measured under one criteria. The difference in quality of repetitions was clear- with the football players being far faster and more explosive- but with the bodybuilder clearly more used to moving barbells under consistent tension for an extended duration.
For the full video of the competition, take a look below.
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