While you might be lifting a car like Julius Maddox or just struggling with the bar, the science and stories behind the bench press reveal why this iconic lift is a universal measure of strength.
Key Takeaways
- The IPF Open World Record for men's 59kg raw bench press is 170kg by Taylor Batz in 2023
- Julius Maddox holds the all-time heaviest raw bench press at 355kg (782.6lbs) unequipped
- The women's IPF equipped world record bench press in 84+kg class is 207.5kg by April Mathis
- Untrained male average bench press is 0.8x bodyweight per StrengthLevel data
- Intermediate female lifter (trained 2 years) benches 0.75x BW average
- Males aged 20-29 average bench 100kg at novice level
- 8-week linear program increases bench by 20-30% in novices
- High frequency (3x/week) bench training yields 10% more strength gain than low freq in 12 weeks
- Volume equated, 10x3 at 70% 1RM increases bench 15kg in 8 weeks for intermediates
- Shoulder injury rate in bench pressers is 25% per year
- Pectoralis major rupture occurs in 1 in 1000 heavy bench attempts
- 36% of powerlifters report shoulder pain from benching
- EMG shows 80% max pectoralis activation at 100-120% biacromial grip
- Triceps EMG peaks at 90 deg elbow flexion during bench, 110% MVC
- Anterior deltoid activation 30-40% MVC in flat bench standard grip
The blog celebrates world records while sharing science-backed tips for improving your bench press.
Injury Rates
- Shoulder injury rate in bench pressers is 25% per year
- Pectoralis major rupture occurs in 1 in 1000 heavy bench attempts
- 36% of powerlifters report shoulder pain from benching
- Improper grip width increases elbow stress by 50%
- Bench press accounts for 48% of weightlifting injuries in gyms
- Pec tears 80% occur on eccentric phase of bench
- 15% incidence of subacromial impingement in frequent benchers
- Bouncing bar increases AC joint injury risk by 3x
- Female benchers have 2x higher distal biceps rupture rate
- 22% of chronic elbow pain in lifters from bench triceps stress
- Arching >45 degrees increases lumbar strain risk 40%
- 1RM attempts cause 60% of acute bench injuries
- Rotator cuff tears in 10% of competitive bencher over 40
- Grip <1.5x biacromial width ups shoulder torque 30%
- 28% prevalence of anterior shoulder pain in powerlifters
- Pec minor strain in 12% from excessive protraction
- Bench without scap retraction doubles impingement risk
- 5% annual rate of clavicle stress fractures from heavy bench
- Triceps tendonitis in 18% of high volume bench programs
- Women show 35% higher relative shoulder injury rate
- Partial ROM bench increases joint shear 25%
Injury Rates Interpretation
The bench press, while the crowned jewel of the gym bro's arsenal, is a surprisingly effective draft for the orthopedic fan club, meticulously collecting shoulder, elbow, pec, and back injuries with every heavy, improperly performed rep.
Performance Records
- The IPF Open World Record for men's 59kg raw bench press is 170kg by Taylor Batz in 2023
- Julius Maddox holds the all-time heaviest raw bench press at 355kg (782.6lbs) unequipped
- The women's IPF equipped world record bench press in 84+kg class is 207.5kg by April Mathis
- Blake Lehew's 487.5lb (221kg) raw bench press set a new Guinness World Record for bodyweight under 100kg in 2023
- IPF Classic (raw) men's 93kg world record bench is 250kg by Taylor Atwood
- The heaviest bench press with a pause (IPF style) for juniors men 83kg is 212.5kg
- Becca Swanson's 260lb (118kg) bench press set the women's equipped record in superheavyweight
- OpenPowerlifting database shows top raw bench for women 52kg at 102.5kg by Jessica Fithian
- Men's 120+kg IPF raw bench record is 290kg by Jesus Olivares
- The Guinness record for most bench presses in one hour (bodyweight) is 3,976 by David Huxley in 2022
- Will Barotti's 635lb (288kg) raw bench press in 2022
- Women's masters 50-54 60kg IPF bench record is 85kg
- Heaviest single ply bench press record is 645lbs (292.5kg) by Lamar Gant
- IPF men's 66kg classic bench record is 192.5kg by Ruslan Tourchaninov
- Taylor Atwood's progression: 227.5kg IPF bench in 74kg class 2023
- Most bench presses of 100kg in one hour: 138 by Rob Brockley
- Multi-ply equipped men's SHW record 487kg by Danny Grigsby (unverified)
- Women's 57kg raw bench WR 107.5kg by Heather Connor
- IPF sub-junior men 93kg bench record 212.5kg
- Louis Phillips 722.5lb (327.8kg) multi-ply bench in 1994
- Fastest bench press 100 reps at 100% BW: 3 min 20 sec by Steven Cotter
- Men's 83kg classic WR 240kg by Anthony Hayward
- Teagan Hopkins 132.5kg bench in 47kg class (women's raw)
- Heaviest bench with strict pause IPF style 83kg class: 225kg
- Guinness one-arm bench press record: 199.5kg by Scott Mendell
- IPF masters 40-44 men 74kg bench 200kg record
- Raw with wraps men's 110kg class WR 290kg approx from OPL
- Women's +84kg classic 182.5kg by Bonica Lough
- Most lifetime bench presses: over 1 million claimed by various, but verified reps high
- IPF men's 93kg equipped bench record 280kg+
Performance Records Interpretation
From the staggering single-rep might of Julius Maddox to the relentless endurance of David Huxley, the bench press reveals itself as a discipline where both Herculean strength and superhuman stamina are celebrated as world-class feats.
Physiological Metrics
- EMG shows 80% max pectoralis activation at 100-120% biacromial grip
- Triceps EMG peaks at 90 deg elbow flexion during bench, 110% MVC
- Anterior deltoid activation 30-40% MVC in flat bench standard grip
- Bar velocity max at 70-80% 1RM loads ~1.2 m/s
- Sticking point occurs at 90-100 deg elbow angle, 20% drop in velocity
- Grip width 150-200% biacromial optimizes pec activation 95% MVC
- Incline 30 deg shifts activation to upper pec 20% more
- Peak force production 15% higher with leg drive
- Blood lactate peaks at 12-15 mmol/L post 5RM bench
- Coracoacromial arch angle correlates with sticking point r=0.7
- Decline bench increases lower pec EMG 15% over flat
- Power output peaks 650-800W at 50-60% 1RM
- Scapular retraction increases subscap torque 25%
- Close grip shifts to triceps 70% MVC from pec 50%
- Heart rate reaches 85% max post 3RM bench set
- Joint ROM shoulder flexion 90-110 deg optimal force
- Latissimus dorsi EMG 60% MVC stabilizes in bench
- Testosterone increase 15% post heavy bench session
- GH release 200% above baseline after 10x10 bench
- Infraspinatus activation 40% MVC prevents humeral translation
- Bar path horizontal displacement 20-30cm in elite bench
Physiological Metrics Interpretation
Your bench press is a perfectly orchestrated storm where your chest screams loudest with a grip just wider than your shoulders, your triceps take over at the sticking point of 90 degrees, and every tweak in angle or technique shifts the symphony of muscle activation to either break a plateau or your rotator cuff.
Population Averages
- Untrained male average bench press is 0.8x bodyweight per StrengthLevel data
- Intermediate female lifter (trained 2 years) benches 0.75x BW average
- Males aged 20-29 average bench 100kg at novice level
- Women 14-15 years old beginner bench max 22kg (48lbs)
- Elite male 198lb (90kg) BW benches 225kg (495lbs) 1RM
- Average untrained woman benches 0.4x BW, approx 20-30kg
- Males 60-69 years novice bench 55kg average
- Female bodyweight 132lb (60kg) intermediate benches 155lb (70kg)
- High school boys average bench 185lbs (84kg) for athletes
- Untrained males 18-39 bench 135lbs (61kg) average
- Advanced women 148lb BW bench 185lbs (84kg)
- Males over 70 novice average 40kg bench
- Beginner females 16-19 years bench 25kg
- Average NFL combine bench press reps at 225lbs: 21-23 for linemen
- Trained males 40-49 intermediate bench 110kg
- Women 30-39 elite bench 1.1x BW
- Average CrossFit athlete male benches 1.25x BW
- Males 165lb BW novice bench 135lbs
- Female powerlifters average 1RM 1.2x BW in competition
- Untrained teen boys 14-15 bench 30-40kg
- Intermediate males 198lb bench 275lbs average
- Women 50+ years beginner 15kg bench
- Average military push-up to bench correlation: 50 pushups ~135lb bench
- Males 220lb BW advanced 365lbs bench
- Female gymnasts average bench 0.6x BW despite bodyweight focus
Population Averages Interpretation
The statistics paint a glorious spectrum of strength, from men moving literal mountains of weight to women moving mountains of laundry, proving that a 'good' bench press is entirely dependent on who is lying on the bench and how long they've been getting up from it.
Training Outcomes
- 8-week linear program increases bench by 20-30% in novices
- High frequency (3x/week) bench training yields 10% more strength gain than low freq in 12 weeks
- Volume equated, 10x3 at 70% 1RM increases bench 15kg in 8 weeks for intermediates
- Pause bench training improves competition bench by 5-10% over 10 weeks
- Adding bands to bench press increases 1RM by 5kg after 12 weeks
- 5/3/1 program averages 25lb bench increase in first cycle for novices
- Close grip bench accessory adds 8% to competition bench in powerlifters
- Periodized training vs linear: 12% vs 9% bench gain in 12 weeks
- Sodium bicarb supplementation boosts bench reps by 2-3 at 80% 1RM
- Feet-up bench reduces 1RM by 10% compared to standard
- 4-week overload phase: +15% bench strength in trained men
- Spoto pause technique increases sticking point strength by 12%
- Cluster sets allow 20% more volume, +5% strength gain
- Incline bench 30% 1RM transfer to flat bench 70%
- Caffeine increases bench press velocity by 3-5%
- Long rest (5min) vs short (1min): +6 reps total volume at 80%1RM
- Board press training boosts top-end strength by 10kg in 6 weeks
- Women gain 1kg/week on bench in first 3 months novice
- Heavy singles (90%+) weekly increase 1RM by 2.5% per month
- Eccentric overload training +20% bench hypertrophy
- Pin press from bottom adds 7% to full ROM 1RM
Training Outcomes Interpretation
The bewildering array of bench press data proves that while the fitness industry will endlessly debate the superior method, the real secret is that almost any consistent, effortful plan works, provided you actually do it.
Sources & References
- Reference 1IPFipf.fandom.comVisit source
- Reference 2ENen.wikipedia.orgVisit source
- Reference 3GUINNESSWORLDRECORDSguinnessworldrecords.comVisit source
- Reference 4OPENPOWERLIFTINGopenpowerlifting.orgVisit source
- Reference 5BAROTTIPOWERbarottipower.comVisit source
- Reference 6INSTAGRAMinstagram.comVisit source
- Reference 7POWERLIFTINGpowerlifting.sportVisit source
- Reference 8USAPLusapl.liftvault.comVisit source
- Reference 9STRENGTHLEVELstrengthlevel.comVisit source
- Reference 10EXRXexrx.netVisit source
- Reference 11SIMPLIFASTERsimplifaster.comVisit source
- Reference 12NFLnfl.comVisit source
- Reference 13CROSSFITcrossfit.comVisit source
- Reference 14MILITARYmilitary.comVisit source
- Reference 15JOURNALSjournals.lww.comVisit source
- Reference 16STRONGERBYSCIENCEstrongerbyscience.comVisit source
- Reference 17PUBMEDpubmed.ncbi.nlm.nih.govVisit source
- Reference 18T-NATIONt-nation.comVisit source
- Reference 19ELITEFTSelitefts.comVisit source
- Reference 20JTSSTRENGTHjtsstrength.comVisit source
- Reference 21STARTINGSTRENGTHstartingstrength.comVisit source
- Reference 22NCBIncbi.nlm.nih.govVisit source
