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Best Bench Press Workout for Beginners Bench Press: 5 x 5. Single-Arm Cable Row: 3 x 12. Machine Pec Flye: 3 x 12. Chest-Supported T-Bar Row: 3 x 10. Cable Cross Body Triceps Extension: 3 x 15.

The 5×5 workout is arguably one of the best strength training programs available, especially if you're a beginner. It works all the essential large muscle groups of your body but is incredibly easy to follow. The core methodology is to follow a strict schedule of low rep movements with increasingly heavy loads.

The Workout Bench Press: 3 sets of 5 repetitions with 85% of 1RM (block periodization style). Incline Dumbbell Bench Press: 3 sets of 10 repetitions. Cable or Machine Flye: 3 sets of 12 repetitions. Push-ups: 2 sets of as many repetitions as possible.

The average Bench Press weight for a male lifter is 98 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Bench Press? Male beginners should aim to lift 47 kg (1RM) which is still impressive compared to the general population.

Well done, 100kg is a pretty solid bench press, but it also depends on how much you weigh. If you weigh under 60kg and can push 100kg bench, then you'll probably do okay in a local comp, you wouldn't come last, the women would probably top out close to that in the minimum weight division.

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© Copyright 1997-2025
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Form Packages
Adoption
Bankruptcy
Contractors
Divorce
Home Sales
Employment
Identity Theft
Incorporation
Landlord Tenant
Living Trust
Name Change
Personal Planning
Small Business
Wills & Estates
Packages A-Z
Form Categories
Affidavits
Bankruptcy
Bill of Sale
Corporate - LLC
Divorce
Employment
Identity Theft
Internet Technology
Landlord Tenant
Living Wills
Name Change
Power of Attorney
Real Estate
Small Estates
Wills
All Forms
Forms A-Z
Form Library
Customer Service
Terms of Service
DMCA Policy
About Us
Blog
Affiliates
Contact Us
Privacy Notice
Delete My Account
Site Map
All Forms
Search all Forms
Industries
Forms in Spanish
Localized Forms
Legal Guides
Real Estate Handbook
All Guides
Prepared for You
Notarize
Incorporation services
Our Customers
For Consumers
For Small Business
For Attorneys
Our Sites
US Legal Forms
USLegal
FormsPass
pdfFiller
signNow
airSlate workflows
DocHub
Instapage
Social Media
Call us now toll free:
1-877-389-0141
As seen in:
  • USA Today logo picture
  • CBC News logo picture
  • LA Times logo picture
  • The Washington Post logo picture
  • AP logo picture
  • Forbes logo picture
© Copyright 1997-2025
airSlate Legal Forms, Inc.
3720 Flowood Dr, Flowood, Mississippi 39232