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  1. #1
    Registered User JOG12's Avatar
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    How to Choose Starting Bench press weight?

    At the gym today, it was my first time benching.

    My careful Dad first hit me up with the regular bar itself, then up to 85lbs.

    I myself am 118lbs, so how do you choose your starting weight to bench. 85 for me felt pretty easy.
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  2. #2
    Registered User JOG12's Avatar
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    Plus, I was not ready to stack up since I did not want to risk injury, but if it was my ego or not, I felt stupid only doing 85lbs, which is nothing!
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    Mod Squad VoxExMachina's Avatar
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    If 85 was easy, then just start there and work upward. Not rocket science.
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    Team Ground Zero maui-jim's Avatar
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    Do exactly what you did. dont go over the top right out of the gate either. Your muscles need to get used to the strain. Just creep it up 5 or 10 lbs every week. Start slow.
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    Registered User JOG12's Avatar
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    Sounds good. Thanks for the advice guys!
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    Originally Posted by JOG12 View Post
    At the gym today, it was my first time benching.

    My careful Dad first hit me up with the regular bar itself, then up to 85lbs.

    I myself am 118lbs, so how do you choose your starting weight to bench. 85 for me felt pretty easy.
    Your dad is smart. You said you are 118lbs, so you do not want to add a ton of weight until you know what you are comfortable with. 85lbs. for a 118 lb person is probably a good starting weight.. Depends on how many times you can rep it. If you can get 10 up no problem then Try adding 10's to each side and see how that works for you. Get a spotter to go with you though since you said you are new at bench..
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  7. #7
    Registered User jasonmason's Avatar
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    Originally Posted by Grizadams07 View Post
    Your dad is smart. You said you are 118lbs, so you do not want to add a ton of weight until you know what you are comfortable with. 85lbs. for a 118 lb person is probably a good starting weight.. Depends on how many times you can rep it. If you can get 10 up no problem then Try adding 10's to each side and see how that works for you. Get a spotter to go with you though since you said you are new at bench..
    A good rule of thumb is if you can do more than 12 reps without resting, you should bump the weight up. Some people say you should be able to bench press your body weight, but this isn't always true, especially since your just beginning to work out. Just keep bumping the weight up 5 or 10 pounds the next time you bench, with a spotter of course, until you feel it is difficult to do 6 or 8 reps.
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  8. #8
    Registered User JOG12's Avatar
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    thanks for the extra advice both of you guys!

    Yea, my Dad used to lift heavy back in the 80s, now is playing it safe with me.
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  9. #9
    Registered User Jfunkhouser's Avatar
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    If you can't do at least 6 reps, the weight is too heavy.. If you can do more than 8 or 9, the weight is too light.

    Keep doing that and it will be a good gauge of your progress and when it's time to move up a notch.

    Originally Posted by JOG12 View Post
    At the gym today, it was my first time benching.

    My careful Dad first hit me up with the regular bar itself, then up to 85lbs.

    I myself am 118lbs, so how do you choose your starting weight to bench. 85 for me felt pretty easy.
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  10. #10
    Registered User dolphinsfan270's Avatar
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    yea its not rocket sceince. there is no secret formula for to show you how much to bench. Just keep going up till you fail on the prescribed rep. that easy
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