HS Bench Press

[tigerfan2010]

What would be the idea weight of:

Freshmen
Sophmore
Junior
SR

[oldtig]

99% of that depends on weight of the athlete. It is better to speak in percentages than actual weights. Someone would good upper body strength should be able to press 125-150% of their body weight, depending on body composition.

[85Roughneck]

99% of that depends on weight of the athlete. It is better to speak in percentages than actual weights. Someone would good upper body strength should be able to press 125-150% of their body weight, depending on body composition.

a good start is to at least bench press your own body weight ... the greater the percentage you bench above your body weight the greater success you're having on the bench press.

On average, most every young man in high school has a goal of benching 315 before he leaves high school. 315 is 3 big plates on each side ... if nothing else, it looked cool when someone in the weight room put 6 "plates" on the bar. It was usually a HUGE milestone when a kid benched 315 the first time.

Another measure of success we used to go by back in '85 was how many reps you could press 225. A few of us got 20 or more reps and that was a pretty big deal back then. I don't know about now. Some of these kids look like men amongst boys in the weight room.

[BigRing5311]

a good start is to at least bench press your own body weight ... the greater the percentage you bench above your body weight the greater success you're having on the bench press.

On average, most every young man in high school has a goal of benching 315 before he leaves high school. 315 is 3 big plates on each side ... if nothing else, it looked cool when someone in the weight room put 6 "plates" on the bar. It was usually a HUGE milestone when a kid benched 315 the first time.

Another measure of success we used to go by back in '85 was how many reps you could press 225. A few of us got 20 or more reps and that was a pretty big deal back then. I don't know about now. Some of these kids look like men amongst boys in the weight room.

If you were able to rep 225 - 20+ times back in '85 you'd still be considered a "man amongst boys" in the HS weight room today.

[C-DUB]

At my sons highschool they call the kids who pride themselves on the bench press "bench babies" the real men are more concerned with Squat and Power Clean.

[tigerfan2010]

Bench is one of the stations at all combines....

[NBC_43]

Bench is one of the stations at all combines....

Nike Combines do the Power Ball Toss now instead of the bench press

[Hitman49]

If you were able to rep 225 - 20+ times back in '85 you'd still be considered a "man amongst boys" in the HS weight room today.

My Freshman year- 270 / 205 body wt
Soph year= 300 / 215 body wt
Jr. year- 325 / 230 body wt
Sr. year prior to college- 350 / 240 body wt
Fr. year in college- 380 / 245 body wt
soph year-430 / 245 body wt
Jr year 470 / 245 body wt

1st year strength coach- 505 / 255-260 body wt

Now 20 years later it hurts to bench 300

[tigerfan2010]

Pretty impressive lifts...

[katfighter]

My Freshman year- 270 / 205 body wt
Soph year= 300 / 215 body wt
Jr. year- 325 / 230 body wt
Sr. year prior to college- 350 / 240 body wt
Fr. year in college- 380 / 245 body wt
soph year-430 / 245 body wt
Jr year 470 / 245 body wt

1st year strength coach- 505 / 255-260 body wt

Now 20 years later it hurts to bench 300

Klein Collins RB Ja'Michael Rozier wt-185, Bench 370 = KC School Record

[kbarj]

While they test Squats, Power Clean, Bench, and Incline Bench - the strength coach (among his other positions) at our school said they really like the Power Clean as the test of an athlete, if they only used one test.

Having said that. My son's a skill position player weighing about 170 and he maxes out at 260 on the bench press. Not being up to date on this stuff, I think that's a little above average for his weight at his school, but nothing to write home about.

[cougmantx]

At my sons highschool they call the kids who pride themselves on the bench press "bench babies" the real men are more concerned with Squat and Power Clean.

I have to go with this statement. If you think about it the chest muscles are used to push something mostly away from the chest and don't contribute much anywhere else. The leg, back, shoulder and core muscles do most of the work.

My experience says the back and leg muscles are the most important.

[sgp3]

I think to many people worry about bench press, as the saying goes you don't play football on your back!:D When my son train he does a lot of explosvie lifting i.e snatch, powerclean, deadlifts, hang clean. The days of being to bulk and can't run or gone most college coaches want you explosive and able run fast and jump high. It nothing wrong with benching but from what I seen most players are now doing a lot of explosive lifts.
What would be the idea weight of:

Freshmen
Sophmore
Junior
SR

[rodjohns]

Klein Collins RB Ja'Michael Rozier wt-185, Bench 370 = KC School Record

For his size that is a huge amount. Just curious what Sam Shaw and Kenneth Centemore benched..any KC fans know?

[85Roughneck]

If you were able to rep 225 - 20+ times back in '85 you'd still be considered a "man amongst boys" in the HS weight room today.

back then I didn't have a neck ... my shoulders went straight on up to my ears. ;) now I just have a pencil neck and a fat belly !!! :D

thanks for the props ...

[85Roughneck]

My Freshman year- 270 / 205 body wt
Soph year= 300 / 215 body wt
Jr. year- 325 / 230 body wt
Sr. year prior to college- 350 / 240 body wt
Fr. year in college- 380 / 245 body wt
soph year-430 / 245 body wt
Jr year 470 / 245 body wt

1st year strength coach- 505 / 255-260 body wt

Now 20 years later it hurts to bench 300

If I tried to lift anything over 225 I'm afraid my elobows would explode !!! :D ... but you sure were strong back then and proably are now too.

[Hitman49]

While they test Squats, Power Clean, Bench, and Incline Bench - the strength coach (among his other positions) at our school said they really like the Power Clean as the test of an athlete, if they only used one test.

Having said that. My son's a skill position player weighing about 170 and he maxes out at 260 on the bench press. Not being up to date on this stuff, I think that's a little above average for his weight at his school, but nothing to write home about.

This is true. The most impressive lift I have seen. My friend Wade Hopkins was WR from Pasadena TX he could power clean around 325 or maybe more after I was gone. He ended up in camp with Houston and beat my cowboys with late td catch in preseason. He ended up in Canada and now he is with FCA in houston. Some of you may know him...

[fballer00]

What would be the idea weight of:

Freshmen
Sophmore
Junior
SR

These days the bench press is a universal lift that everyone knows. But alot of football programs are turning away from the lift and instead doin more power clean, snatch, dead lifts, and the occansional squats. One reason i believe is that kids will do bench press on their, its one of the easiest lifts, and kids have always found enjoyment in this lift. So coaches now realize we don't have to implement bench press in the workouts anymore and are substituting more explosion lifts. Also one reason the bench press is at the combine like i said earlier its a universal lift theres no variation to it unlike explosion lifts where each college varies a little different for each lift.

If i would estimate a good bench for kid coming out of highschool to play college play
o-line/d-line - 225 (15-18) reps
skill - 225 (12-15) reps

[KLH75287]

Nike Combines do the Power Ball Toss now instead of the bench press

That is a much better "football" related skill than the bench. It ties in explosiveness from several large muscle groups, and also requires technigue training and muscle memory.

[Hitman49]

While they test Squats, Power Clean, Bench, and Incline Bench - the strength coach (among his other positions) at our school said they really like the Power Clean as the test of an athlete, if they only used one test.

Having said that. My son's a skill position player weighing about 170 and he maxes out at 260 on the bench press. Not being up to date on this stuff, I think that's a little above average for his weight at his school, but nothing to write home about.

This is good bench press for young athlete weighing about 170 lbs. at any high school. Is he quick and fast?

[Maxthedog]

These days the bench press is a universal lift that everyone knows. But alot of football programs are turning away from the lift and instead doin more power clean, snatch, dead lifts, and the occansional squats. One reason i believe is that kids will do bench press on their, its one of the easiest lifts, and kids have always found enjoyment in this lift. So coaches now realize we don't have to implement bench press in the workouts anymore and are substituting more explosion lifts. Also one reason the bench press is at the combine like i said earlier its a universal lift theres no variation to it unlike explosion lifts where each college varies a little different for each lift.

If i would estimate a good bench for kid coming out of highschool to play college play
o-line/d-line - 225 (15-18) reps
skill - 225 (12-15) reps

FB00 hit the nail on the head. Very few programs still use the MAX lift criteria. Med/heavy weight and number of reps is now the benchmark. Esp the benchpress. Reps of heavy-Max-lifting was found to cause shoulder and upperbody related injuries, tendon and cartilage damage. Durability and flexability, combined with strength is correct way of lifting. Been there, done that, still suffering at 54!

[85Roughneck]

med/heavy weight and number of reps is now the benchmark. Esp the benchpress. Reps of heavy-max-lifting was found to cause shoulder and upperbody related injuries, tendon and cartilage damage. Durability and flexability, combined with strength is correct way of lifting. been there, done that, still suffering at 54!

+1 @ 42

[agmc27]

What would be the idea weight of:

Freshmen
Sophmore
Junior
SR

Based on what i've seen...

FR: 225
SOPH: 245
JR: 275
SR: 300

[tigerfan2010]

Thanks for the replies...

[shslb15]

At Stratford bench is not stressed at all. The squat and the clean are the most important lifts. There are always a lot more 400+ squats then there are 300+ benches.

[33Blood]

My freshman son is doing 245 now. He should be doing more but hasn't been putting in the extra time with the other guys lately. There are few in his class doing over 300 already.

[RRSP1]

Coach told my kid a while back that they do cleans for football, and bench to impress the girls.

[tigerfan2010]

A pro tackle told me they paid $$$ for reps in a bench press.. I guess he already had his woman.

[33Blood]

Coach told my kid a while back that they do cleans for football, and bench to impress the girls.

My coach said the same thing about squats.

[ktCarl]

A few of us got 20 or more reps and that was a pretty big deal back then. I don't know about now. Some of these kids look like men amongst boys in the weight room.

That's NFL stuff!! Mario Williams pressed 35 reps of 225 at the combine before he was drafted. 20 reps of 225 is AMAZING!!!!! I can only press 8 reps of 225. Weenie, yes but I'm 53 yrs old.

[Maddog2020]

Bench reps for high school kids is 185 lbs. Reps for college kids at combine is 225 lbs. I would say there are very few kids in Texas that can bench 225 lbs. 15 or more times. Michael Oher, OT at Ole Miss, on did 18 reps at 225 lbs at the combine.

[Hitman49]

Look at like this. The bench press is the squat of the upper body. You will never have great bench with out strong lats, shoulders, or legs.

I have seen guys who were not real strong and yet very good on the field.

Heart and football instincts is the most important. some kids when they put the gear on will just flat hit you.

[Football4life]

These days the bench press is a universal lift that everyone knows. But alot of football programs are turning away from the lift and instead doin more power clean, snatch, dead lifts, and the occansional squats. One reason i believe is that kids will do bench press on their, its one of the easiest lifts, and kids have always found enjoyment in this lift. So coaches now realize we don't have to implement bench press in the workouts anymore and are substituting more explosion lifts. Also one reason the bench press is at the combine like i said earlier its a universal lift theres no variation to it unlike explosion lifts where each college varies a little different for each lift.

If i would estimate a good bench for kid coming out of highschool to play college play
o-line/d-line - 225 (15-18) reps
skill - 225 (12-15) reps

Most Skill players are weak coming out of High School, not 12-15 reps that puts you up at 320 Bench about

[aftermath]

Torn labrums,arthritis,etc. .bench is fading from popularity, power cleans are the new bench, speed,flexibility,verticle, we are in the age of x-box style football, unless you are on the line,bench has very little importance.

[33Blood]

Torn labrums,arthritis,etc. .bench is fading from popularity, power cleans are the new bench, speed,flexibility,verticle, we are in the age of x-box style football, unless you are on the line,bench has very little importance.

Plyometrics are the rage today.

[hollywood]

Having a big bench is great but I think Squats and Power Cleans translate very well to football. Some coaches however, utilize plyometrics in place of Olympic lifts.

See http://www.defrancostraining.com

http://asp.elitefts.com/qa/default.asp?tid=167&__N=Football

[tigerfan2010]

KISD coaches ask for 8th grade portfolios, the two things they ask for is "bench" and 40 time.

[Maxthedog]

If you really want your kids to get strong with their upper body, leave the bar where it is and grab some dumbells. Dumbells allow each 'individual' to position their arms/shoulders where they can reduce the stress a bar lift puts on your shoulders/rotator cuff. I see guys at the gym all the time that can bar press a ton,,,hand them some heavy dumbells and get ready for a laugh. Using a bar includes the shoulders. Using dumbells, less shoulder requirements and more pec involvment. Your overall strength will increase dramatically using dumbells with less likelyhood of hurting your shoulders, rotator cuff, delts.

[NHB06]

Im just curious what some of the adults on here can bench (single rep max). Me:

Age: 36
Height: 5'11"
Weight: 195
Bench: 305 x 1 rep

[fballer00]

Bench reps for high school kids is 185 lbs. Reps for college kids at combine is 225 lbs. I would say there are very few kids in Texas that can bench 225 lbs. 15 or more times. Michael Oher, OT at Ole Miss, on did 18 reps at 225 lbs at the combine.


Like i said in the earlier post alot of high schools tend to do bench on there own which is a favorite lift of a highschooler which translate to them being stronger because they focus more on it. And then we they go off to college you will learn you rarely do bench and focus on explosion lifts. With this college players don't have drastic increases in bench because the focus is not set for that lift.

[fballer00]

Most Skill players are weak coming out of High School, not 12-15 reps that puts you up at 320 Bench about

looking at rivals player profiles most you look up kids bench is 300+ for skill players. Which is rb, wr, te, lb, and db. So going off those numbers i would 12-15 reps would be an good ideal weight when they go off to play college ball.

[ALLENFANDINGO5]

Way back when I played football we had a guy who weighed about 150 and benched 350. We called him "Plates" not because of the number of plates he had on the bar when he lifted but because he had hands like plates when in came to catching the ball. Played SS and had about 5 sure INT's dropped.:D

[kbarj]

This is good bench press for young athlete weighing about 170 lbs. at any high school. Is he quick and fast?

He's pretty quick...runs in the high 4.4s consistently and power cleans 230. Should get to play some next year (is a sophomore now), but we'll see.

[katfighter]

For his size that is a huge amount. Just curious what Sam Shaw and Kenneth Centemore benched..any KC fans know?

Sam is in baseball and we ARE going to the playoffs, Centemore did upper 200's

[rodjohns]

Sam is in baseball and we ARE going to the playoffs, Centemore did upper 200's

Well I am glad to hear you ARE going to the playoffs. I remember back in 2008 when WE made the playoffs in Football and you guys...well lets not go there..

Centemore is underated IMHO..

[rodjohns]

Nice article about a true Strongman.

http://www.hcnonline.com/articles/2009/05/07/klein_sun/sports/051309_strong_man_kle.txt

[E-Vol-ution]

Makes me think about that mini super hero that played RB for Trinity...Samir Baker. His Daddy was a weightlifter if I'm correct.
Way back when I played football we had a guy who weighed about 150 and benched 350. We called him "Plates" not because of the number of plates he had on the bar when he lifted but because he had hands like plates when in came to catching the ball. Played SS and had about 5 sure INT's dropped.:D

[rodjohns]

Makes me think about that mini super hero that played RB for Trinity...Samir Baker. His Daddy was a weightlifter if I'm correct.

I think he was into bodybuilding.

[hollywood]

Nice article about a true Strongman.

http://www.hcnonline.com/articles/2009/05/07/klein_sun/sports/051309_strong_man_kle.txt

Great article. One big key on strength training programs for football players is that they should not take away the needed time and energy from developing football skills themselves. So gym strength is great but it is about playing football.

A lot of the training gyms are going in for more strongman type activities for athletes. Pulling sleds. Tire flips. Farmer walks. Sandbags and so on. Elliot Hulse, DeFranco, Zach Evenesh ...

Not a bad way to get into working hard and recovering hard. I know DeFranco has some training templates that merge in a Westside conjugate schedule with some strongman work. He of course has in season and off season templates. Its free info is why I bring it up. I now follow his pre workout routines and they have helped like nothing else has for mobility, lifting and recovery.

[E-Vol-ution]

Sounds more like it.I think he was into bodybuilding.

[steeler 01]

At my sons highschool they call the kids who pride themselves on the bench press "bench babies" the real men are more concerned with Squat and Power Clean.

Agree

[E-Vol-ution]

I'm willing to bet those guys doing a lot of squats will have no knees left by time they're 24.

[tigerowl06]

Depends on what you mean by "lots of squats". I think you can apply the same logic to squats that was applied to the bench press earlier in this thread...very heavy weight, low reps is bad. Personally, I have been doing squats pretty consistently since high school (I'm 24) and have no knee problems whatsoever, but I can't remember the last time I "maxed out".

I'm willing to bet those guys doing a lot of squats will have no knees left by time they're 24.

[tigerowl06]

I also wondered why my high school, Katy, taught us bench press and squats but not deadlifts. I found out on thursday: deadlifts suck. I injured my back doing something that felt just fine at first. NEVER AGAIN.

[E-Vol-ution]

I was using it in the context of guys playing at higher levels........heck, I used to be able to stop my pee in the middle when I was young. I'd be in intensive care now.
Depends on what you mean by "lots of squats". I think you can apply the same logic to squats that was applied to the bench press earlier in this thread...very heavy weight, low reps is bad. Personally, I have been doing squats pretty consistently since high school (I'm 24) and have no knee problems whatsoever, but I can't remember the last time I "maxed out".

[gtowndrumma]

deadlifts, just like squats are one of the best overall body exercise when preformed properly! if you hurt yourself, obviously you were either using too much weight, bad form or both

[tigerowl06]

Nope. They suck.

deadlifts, just like squats are one of the best overall body exercise when preformed properly! if you hurt yourself, obviously you were either using too much weight, bad form or both

[gtowndrumma]

yea, you keep telling yourself that... i know guys that have been doing deads for 10-15 years and dont have back problems. In fact when done properly they will absolutely help keep you from having back problems esp as you get older

[E-Vol-ution]

For weightlifting purposes maybe so........not for football players, first thing to go is the knees.deadlifts, just like squats are one of the best overall body exercise when preformed properly! if you hurt yourself, obviously you were either using too much weight, bad form or both

[gtowndrumma]

regardless, thats not what he is arguing. he is arguing that deadlifts are a terrible exercise which is just not true.

I dont get the argument you are making though. I would say that playing football over the years will do far more damage than doing deads ever will

[tigerowl06]

I'm sure that's true, but I think there are other back exercises that would be just as effective. I'm intentionally overstating my grievance. The main problems for me are (1) I was trying them for the first time and (2) I have done other exercises, e.g., squats, for a long time. The result, I think, is that the major muscles that I would use to do deadlifts are already developed, but some of the auxiliary muscles aren't. I don't think my form was particularly bad (It was my primary focus), and I wore a belt. Oh well.

yea, you keep telling yourself that... i know guys that have been doing deads for 10-15 years and dont have back problems. In fact when done properly they will absolutely help keep you from having back problems esp as you get older

[gtowndrumma]

that could very well be the problem, and the thing about using the belt is that it gets a sense of false confidence. You really dont need the belt for anything under 2-3 plates and still it is more useful for the 1-3 rep area not full working sets. The problem for most people doing deads the first time is a lack of flexibility which causes you to round your back and thats how you get hurt

[E-Vol-ution]

I just felt that the context weight training is being discussed at present is heading more towards the guys interested in weightlifting as a sport as opposed to weight training for football.
Correct me if I'm wrong. I wouldn't denote any aspect of weightlifting as "sucks"..........but excessive training in some forms may in fact not be conducive to the first major injury most players face or live with the rest of their lives which is the knees.
regardless, thats not what he is arguing. he is arguing that deadlifts are a terrible exercise which is just not true.

I dont get the argument you are making though. I would say that playing football over the years will do far more damage than doing deads ever will

[katfighter]

Well I am glad to hear you ARE going to the playoffs. I remember back in 2008 when WE made the playoffs in Football and you guys...well lets not go there..

Centemore is underated IMHO..

Whatever, point is KHS was favored to win it all in baseball just like you are favored in football. Centemore needs to step up. 1) He needs to commit quit taking days off. Big problem against KHS was he missed too much time before the KHS game. He was cause of several of the illegal shifts because he didn't know his assignments. He also has missed some spring training already. 20 Doesn't block for JR like JR blocked for him. Will not matter as much with multiset offense going in. I see him at receiver more.

[E-Vol-ution]

Not cool calling people out in forums.......not cool at all.:mad:Whatever, point is KHS was favored to win it all in baseball just like you are favored in football. Centemore needs to step up. 1) He needs to commit quit taking days off. Big problem against KHS was he missed too much time before the KHS game. He was cause of several of the illegal shifts because he didn't know his assignments. He also has missed some spring training already. 20 Doesn't block for JR like JR blocked for him. Will not matter as much with multiset offense going in. I see him at receiver more.

[tigerowl06]

Not to mention...where did this come from??? What does it have to do with weightlifting?

Not cool calling people out in forums.......not cool at all.:mad:

[kingwrecks]

well as a freshman i came in benching only 125 but im up to 300 now as a senior. i love to do powercleans more because it feels much more like a football lift. plus everytime my pc max goes up my bench goes with it although i do powercleans more often

[tigerfan2010]

280 in the 8th grade is pretty good then.

[Slotback]

My Freshman year- 270 / 205 body wt
Soph year= 300 / 215 body wt
Jr. year- 325 / 230 body wt
Sr. year prior to college- 350 / 240 body wt
Fr. year in college- 380 / 245 body wt
soph year-430 / 245 body wt
Jr year 470 / 245 body wt

1st year strength coach- 505 / 255-260 body wt

Now 20 years later it hurts to bench 300

Impressive. But the bench press also has a history of doing a number on lifters shoulders. I'm not sure why the bench became so popular. It is essentially a post World War II exercise.

[rodjohns]

Whatever, point is KHS was favored to win it all in baseball just like you are favored in football. Centemore needs to step up. 1) He needs to commit quit taking days off. Big problem against KHS was he missed too much time before the KHS game. He was cause of several of the illegal shifts because he didn't know his assignments. He also has missed some spring training already. 20 Doesn't block for JR like JR blocked for him. Will not matter as much with multiset offense going in. I see him at receiver more.

I agree it did not happen this year in Baseball, I feel for those guys. Good Luck to KC in the playoffs. And yes I think Klein is high on the list to do well and maybe win District in Football and if we don't it will be equally disapointing.

I have learned my lesson calling anyone out so all I can say is good luck to both JR and Kenneth this fall. And good luck this weekend at the Cy Falls SQT.

[rodjohns]

Not to mention...where did this come from??? What does it have to do with weightlifting?

Testosterone...and the inevitable turn to a discussion of Football in the great State of Texas..:D

I guess thats why...there now lets talk weightlifting.

[HUM398]

When i was a Freshman in HS i was Benching 265.

If you come in benching 200 as a Fsh....you'll be ok

[tigerfan2010]

My 8th grader benched 280 a few weeks ago, his goal is to hit 320 before school starts this summer.

[tigerfan2010]

Meet the Spartan coaches tonight, there is a lot of good looking kids coming into 9th grade next year..