Average Bench Press For a Teenager (14, 15, 16, 17, 18)?

The bench press is a common exercise that many teenagers engage in to build strength and muscle. However, it's important to understand what the average bench press weight is for a teenager, and how it varies by age. This will help to set realistic goals and prevent injuries.

 

 

Understanding Bench Press

The bench press is a weight training exercise that primarily targets the muscles in your chest, shoulders, and arms. It involves lying on your back on a bench and pushing a weight upwards until your arms are extended. The weight is then lowered back down to your chest.

The bench press is a popular exercise because it works several muscles at once and can help to build upper body strength. However, it's important to perform the exercise correctly to avoid injury. This includes using the correct form and not attempting to lift more weight than you can handle.

Proper Form

Proper form is crucial when performing a bench press. This includes keeping your feet flat on the ground, your back flat against the bench, and your hands slightly wider than shoulder-width apart on the bar. As you lower the weight, your elbows should be at a 90-degree angle.

When pushing the weight back up, avoid locking your elbows. This can put unnecessary strain on your joints and lead to injury. Instead, keep a slight bend in your elbows at the top of the movement.

Choosing the Right Weight

Choosing the right weight is also important when performing a bench press. The weight should be challenging, but not so heavy that you can't perform the exercise with proper form. If you're just starting out, it's a good idea to start with a lighter weight and gradually increase it as you become stronger.

Remember, the goal is not to lift as much weight as possible, but to build strength and muscle. Lifting too much weight can lead to injury and hinder your progress.

Average Bench Press for Teenagers

The average bench press for a teenager varies depending on their age, weight, and level of fitness. However, there are some general guidelines that can give you an idea of what to expect.

For a 14-year-old, the average bench press is typically around 65 pounds. For a 15-year-old, the average is around 85 pounds. For a 16-year-old, the average is around 100 pounds. For a 17-year-old, the average is around 115 pounds. And for an 18-year-old, the average is around 130 pounds.

Factors Affecting Bench Press

There are several factors that can affect how much a teenager can bench press. These include their weight, muscle mass, and level of fitness. Teenagers who weigh more or have more muscle mass will typically be able to bench press more than those who weigh less or have less muscle mass.

Level of fitness is also a factor. Teenagers who are in good physical condition and regularly engage in strength training exercises will typically be able to bench press more than those who are not as fit or do not regularly exercise.

Improving Your Bench Press

There are several ways to improve your bench press. One of the most effective is to regularly engage in strength training exercises. This can help to build muscle mass and improve your overall strength, which can in turn increase your bench press.

Another effective strategy is to focus on your form. By ensuring that you're performing the exercise correctly, you can maximize your results and prevent injuries.

Other tips that work are: 

• Focus on progressive overload. Start with your average bench press weight for your age group and increase over time. Ensure you complete sets with a good form before adding more weight.
• Add accessory exercises like pull-ups, skull crushers, overhead presses, dumbbell bench presses, etc., to strengthen all other muscles used in the bench press. 
• Overtraining can cause injuries. Set at least one day of rest between your workouts for muscle recovery and growth.  
• Eat adequate protein, carbs and healthy fats to fasten your muscle growth. 

Accessories to Improve Muscle Press 

Choosing the right accessories can also improve your performance and safety during muscle press workouts. Here are our top recommendations: 

Weightlifting belt: 

Shop the Camo Lifting Belt

Weightlifting belts provide support to the lower back and core during heavy lifts. It also helps maintain proper form and reduces the risk of injuries. 

Wrist Wraps: 

Shop the Apex Wrist Wraps

Wrist wraps help stabilize the wrists during pressing movements. They allow for better control and reduce strain on the joints. 

Resistance bands: 

Shop the Gunsmith Resistance Bands

Resistance bands are useful for warm-ups and strength training routines. They help improve stability and minimize injuries during pressing movements. You can also use them for other accessory exercises, such as pull-ups or dips. 

Lifting Gloves

Shop the Premium Leather Lifting Gloves

Lifting gloves protect your hands from calluses while lifting weights. Our premium leather gloves are double padded to ensure maximum comfort and durability during workout.  

Weightlifting shoes 

These shoes provide excellent grip and support during lifts. They also help you maintain proper foot positioning and improve overall balance during movements. 

Conclusion

The average bench press for a teenager varies depending on a variety of factors, including their age, weight, and level of fitness. However, by understanding these factors and focusing on proper form and regular strength training, teenagers can improve their bench press and build strength and muscle.

Remember, the goal is not to lift as much weight as possible, but to build strength and muscle. Always prioritize safety and proper form over lifting heavy weights to prevent injuries and maximize your results.