The average Bench Press for a 17-year-old is anywhere from 77 lbs to 242 lbs (35Kgs – 110Kgs). However, it varies from person to person because not everyone is the same. For example, some 17-year-old can easily bench 200 pounds; however, some may struggle with that weight. One of the biggest concerns of youngsters and parents is getting themselves or their kids “Injured”. Therefore, a focus on Weight, Form, and Reps/Sets are required.
So How much Should a 17-year-old Bench press?
It all comes down to How much you weigh.
The average Bench Press for a 17-year-old boy is anywhere from 132 lbs to 242 lbs (65Kgs – 130 Kgs). However, it varies from person to person because not everyone is the same. The 17-year-olds average bench press is measured by multiplying 1.3 by your bodyweight.
The average Bench Press for a 17-year-old girl is anywhere from 77 lbs to 132 lbs (35Kgs – 70 Kgs). However, it varies from person to person because not everyone is the same. The 17-year-olds average bench press is measured by multiplying 0.9 by your bodyweight.
We Recommend These Wrist Straps If You’re Serious About Bench pressing
Also, These Elbow Straps Will Help You Push More When Bench pressing
Average Bench press for a 17-year-old Chart
You might feel that bench pressing is quite tricky at the beginner or novice level. However, if you start at the right level, you are ready to begin your bench-pressing journey. If you have not had any weightlifting experience before, it is better to start learning the technique first. You can do a 22 pounds training bar which will help you get the feel of the bench press. You can also begin with machine-free exercises such as push-ups and dips to start getting into the routine and prepping your muscles for a strength training regime.
Average Bench Press 17-Year-Old BOY
| Body Weight (Lbs) | Untrained (Lbs) | Novice (Lbs) | Intermediate (Lbs) | Advanced (Lbs) | Elite (Lbs) |
|---|---|---|---|---|---|
| 121 – 154 (55 – 70Kg) | 97 – 123 | 121 – 154 | 108 – 200 | 182 – 231 | 242-308 |
| 154 – 187 (70 – 85 Kg) | 123 – 150 | 154 – 187 | 200 – 243 | 231 – 281 | 308-374 |
| 187 – 220 (85 – 100 Kg) | 150 – 176 | 187 – 220 | 243 – 286 | 281 – 330 | 374 -440 |
| 220+ (100Kg+) | 181 | 225 | 291 | 335 | 445 |
Average Bench Press 17-Year-Old Girl
| Body Weight (Lbs) | Untrained (Lbs) | Novice (Lbs) | Intermediate (Lbs) | Advanced (Lbs) | Elite (Lbs) |
|---|---|---|---|---|---|
| 77 – 110 (35 – 50Kg) | 31 – 44 | 38 – 55 | 69 – 99 | 92 – 132 | 108 – 154 |
| 110 – 143 (50 – 65Kg) | 44 – 57 | 55 – 71 | 99 – 129 | 132 – 172 | 154 – 200 |
| 143 – 176 (65 – 80Kg) | 57 – 70 | 71 – 88 | 129 – 158 | 172 – 211 | 200 – 246 |
| 176+ (80 Kg+) | 75 | 96 | 163 | 216 | 251 |
Also, These Elbow Straps Will Help You Push More When Bench pressing
- Must Read:- Average Deadlift for a 17-Year-Old
- Must Read:- Average Dumbbell Curls for 17 Year Old
- Must Read:- Average Squat for 17 Year Old
- Must Read:- Average height to bodyweight
The benefit of Bench Pressing
The bench press is one the most commonly used machine in the gym as it does the work. Benching has many benefits. As it is a compound exercise, you can target your chest area, triceps and front shoulders with this classic equipment.
Here are some of the benefits of bench pressing the next time you hit the gym with a goal in hindsight:
- It helps increase your upper body strength.
- It improves your muscular endurance, making other exercises like push-ups easier.
- It is an effective exercise to help you train for sports such as football, hockey, or sprinting.
- You can build on your chest muscles, giving your body a muscular look.
- Strong triceps make your arms look in great shape (perfect for impressing the ladies)
However, before you begin, there are some precautions that you must take. Even though it is a traditional exercise machine, you must start after making sure that you are ready for the load. Otherwise, you might tear your muscles. It will be a sharp pain or swelling across the area if you do not build up your strength and bench press according to your age and weight.
Here are some essential points to consider if you are a beginner bench presser, an intermediate one, or are pressing on the advanced level.
How to Improve your Bench Press?
Now that you’ve read about the average bench pressing for beginner, novice, intermediate, advanced, and elite levels, here are some tips that can help you transition from one level to the other. Remember, it is not just about increasing your weights steadily, but improving your upper body strength takes a combination of a lot of other factors, including your nutrition intake.
Scale-up Gradually
It is important that you understand that once to take up strength training, there should not be any immediate expectations. It takes time to see results because the strength is built up gradually. Therefore, at least a period of 12 weeks at each level is necessary to ensure that you are moving at the right place.
Consistency is Key
Consistency is the key to achieving your fitness goals. Whether it is weight loss or muscle building, you should stay consistent. Otherwise, it does not take long for your muscles to unlearn what you have worked hard for. Small gaps in between can be covered. But month-long or year-long gaps are not good for retaining your muscle strength, nor will they help in transitioning to higher levels of training.
Eat Right
You must include foods in your diet that build lean muscles. This includes healthy carbs, proteins, and fats. You could include eggs, fish, chicken, and milk in your diet which would really help you to improve your workout and increase your strength. Also, plenty of fruits and vegetables are necessary to ensure that you are getting the fibre and organic nutrition that you need.
Also, you should ensure that you drink enough liquids before, during, and after the workout. This would assure that all that exercise does not dehydrate you.
Use Appropriate Form
You must be using the correct form to get the maximum benefits from this classic exercise routine. The good form is pressing your feet onto the floor, arching the lower back, and pressing your glutes and shoulders onto the bench.
Also, overexerting yourself and pushing to lift beyond your limits is unhealthy too.
Vary your Training Routine
It is important that you don’t only stick to one kind of exercise. Target your whole body so you can increase your flexibility. This includes involving yoga and aerobic exercises, which help increase your endurance.
Also, between weightlifting sessions, it is important to take breaks in between. You need at least one full day of resting for major muscle groups so you don’t overexert yourself.
It is also important that you practice correctly inhaling and exhaling techniques. You should exhale when lifting the weight and inhale as lowering it down.
Work with a Trainer
As stated, all of these figures of the weight that you should lift according to your weight and age level are averages. It is important that you have a trainer who can help you in following a program consistently as well as develop a workout that is most efficient for you.
Trainers can make sure that your body is positioned rightly, so you avoid any injuries to your body and muscles. Slight-off angles can be noticed by a trainer only.
They also give the moral support that you might need to push for that goal.
EndNote
It is important to ensure that once you set your mind to strength training and muscle building, you should not expect anything immediately. As an 17-year-old, you can start and progress along with the levels quite quickly because you have the ability and strength in your muscles to do so.
However, if you tune your mind for immediate results, you will not receive any benefits that bench-pressing gives. In the long run, it is an exercise that you would want to include in your routine. This is because it helps you keep away from bone issues such as osteoporosis and arthritis.
However, with the right guidance from a trainer, you can add the right nutrition plan to your routine that complements your workout and makes your strength training most efficient.
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