If you can squat 300 pounds 5 times you should be able to front squat 255 pounds 5 times or 85 of your squat poundage. To optimize the health of your body you should be able to squat and deadlift 15x your bodyweight bench press 125x your bodyweight and.


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The best way to find out what your weaknesses are is to compare ideal strength levels or ratios between lifts.

How to know if your bench press is good. Be consistent in your approach and aim for gradual. If you continually do the exercises wrongly you will risk throwing out your back and damaging the muscles in. Smolov Jr is not for your squat.

Use these bench press averages as markers for developing your own program. As you did with the drill above touch one side of your chest while you perform a one arm dumbbell bench press to increase the feeling of your pecs firing. Our bench press standards are based on 13354000 lifts by Strength Level users.

Dont use 1RM values because 1RM strength fluctuates a lot from day to day. Make good form a priority over increasing your bench press weight. It focuses purely on building your squat.

6 As you press the same parts of your body that were touching the bench before should still be touching the bench and your feet should still be on the floor. Because the more muscle you can recruit for. Any 14-17 18-23 24-39 40-49 50-59 60-69 70-79 80-89.

For the incline bench press we again use our 80 rule. It is very effective and used by many powerlifters using. It is a reduced version of Smolovs routine adapted to support and improve your bench press.

It is a good idea to ask someone to take a look at if you are doing the bench press in the right way. Our bench press standards are based on 13354000 lifts by Strength Level users. First test yourself in the main lifts.

So to determine a dumbbell incline bench press 6RM for a 300 pound bench presser we take 50 of the 1RM divided in half or 75 pounds. Dont let any part of you the most common is your butt come off the bench. Bench press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

In other words a 300 pound bench presser should be able to dumbbell bench press 95 pound dumbbells 6 times. Unlike the original program Smolov Jr is much shorter than the original routine and runs for just 3 weeks not 13. To achieve your most optimal body it is important to have a good baseline level of strength in all of the key functional movement exercises.

Kilograms kg Pounds lb Age Range. Youll need to go a bit lighter and thats okay tell your ego to fuck off.


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