Similar to the box squat, floor presses will help you develop explosive power in your upper body, and strengthen your triceps and accessory muscle groups. Most guys stand too far back from the bar and limit themselves from the get-go. There’s hardly a muscle that the deadlift doesn’t touch. Weightlifting Strength Standards The strength standards on this page grade your one-rep max performance against other adult lifters at your bodyweight. All rights reserved. See where you rank among the charts! The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Having a huge squat number is an easy way to impress gym-goers. It’s hard to go a day in the gym without hearing someone ask the inevitable—“What do you bench?” Those four words alone can make some shudder with embarrassment while forcing others to puff out their chest with pride. See where you rank among the charts! But the weights do not take into account BF%. Symmetric Strength provides a comprehensive lifter analysis based on strength research and data from strength competitions. Strong legs not only help boost athletic performance, but bigger leg movements also correlate with better strength and size throughout other areas of the body. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Pinterest (Opens in new window), Stock Up For The Future With These Black Friday Face Masks Deals, Pick Up Some Of The Best Black Friday Deals For Cooling Sleep Items, Check Out Some Of The Best Black Friday Sports Deals, Flash Sale: Save Up To 56% On The Ativafit Under Desk Elliptical Bike, People Say This Thermogenic Fat Burner Is Like OTC Adderall, 5 Best Face Masks for Working Out On Amazon Right Now, This Bodyweight Routine Is the Perfect Partner Workout, Blast Your Arms With These 5 Isolated Tricep Workouts, We may use your e-mail address to send you the newsletter and offers that may interest you, on behalf of Men's Journal and its partners. General Strength Standards. For strength standards that take your bodyweight… Dan Johns Strength Standards For Men: Push Expected = Bodyweight bench press Game-changer = Bodyweight bench press for 15 reps Pull Expected = 5 pullups Game-changer = 15 pullups Hinge Expected = Bodyweight to 150% bodyweight deadlift Game-changer = Double-bodyweight deadlift Squat Expected = Bodyweight squat Game-changer = Bodyweight … Male: 1.5x bodyweight for 3 reps; Female: 1x bodyweight for 3 reps; Deadlift. Boasting huge numbers on back squats comes with some bragging rights. If you’re falling short on strength, try adding box squats to your routine. Squat, Bench, Deadlift, Dumbbell Press, Curl, Reverse Curl, Tricep Extension, Weighted Chin-Up, Push-Up And Dip! Relative to bodyweight, these 200, 300, 400 and 500 numbers are roughly the equivalent to 1 for the overhead press, 1.5 for the bench press, 2 for the squat and 2.5 for the deadlift. Bodybuilding.comâ and BodySpaceÂ® are trademarks of Bodybuilding.com. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. There’s just something about putting up big numbers on the major strength exercises. Kilograms (kg) Pounds (lb) Age Range. Bodyweight squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Have your form on point? Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Note: To convert the weights to kilograms, take the pounds weight and times it by 0.4536. The following is a chart of what constitutes "strong" in some basic exercises for drug-free adult males: Bench Press: 1.25 to 1.5 x bodyweight (250 to 300 pounds for a 200 pound athlete) Clean: 1.25 to 1.5 x bodyweight (same as above) Front Squat: 1.5 to 1.75 x bodyweight … Check Out Dennis' Training Reports At www.dennisbweis.com! I'm having a question regarding the strength standards tables that most people use: All the weights are grouped by bodyweight, which of course is fair enough. If you’re falling short on target numbers, think about getting away from traditional bench pressing for a few weeks and substituting with floor pressing. For more information please read our, Why Miller High Life is the Classiest Compromise at the Dive Bar, Three Can’t-Go-Wrong Tech Gifts That Everyone on Your List Will Love, The Coolest Pieces of Gear We Tested This Week, Nearly Everything From the Art of Shaving Line is On Sale At Amazon For Black Friday, Upgrade Your Home With Amazon’s Black Friday Deals. Something about loading up a bar and pushing it off your chest just seems manly. These performance standards … Tables for the basic barbell exercises are based on nearly 70 years of accumulated performance data and are not predicted or regression derived.