How much should a girl be able to bench press?

Answer 1

Looking to burn some fat, bust some flab, and build slim, sexy muscles? Here are a few things you need to know.

Weightlifting Isn’t Just for Bodybuilders

Many people think women who weight lift end up looking like female bodybuilders, but women just do not have the testosterone it takes to get bulky without going to extreme measures. Instead, by strengthening your muscles, you will become shapelier and avoid health problems such as low bone density, a hunching spine, and the natural weakening of muscles that happens with aging.

Go Big or Go Home

Many women make the mistake of doing lots and lots of reps with tiny weights. The truth is, the best way to build feminine muscle is the same way men do it - by lifting heavy weights at low repetitions. Take squats for example: doing 3 sets of 12 reps with 5 pound weights is not as much weight training as it is cardio. Instead, to increase your strength and tone, do 3 sets of 8-10 reps with as heavy of a weight as you can and still get through your reps.

Listen to Your Body

With all that said, most women aren’t strong enough to start out at 60 pound weighs. Start your exercises at a weight you can handle, even if it’s just using body weight and no “weights.” Increase your weight every session if you can, working your way up and getting stronger every time. Muscles do not improve without increased weight.

Get a Good Program

Using a weightlifting program is a good way to make sure you get a balanced workout that doesn’t neglect important muscles. Some great programs are The New Rules of Lifting for Women(Amazon.com, $12.24) and Curves(see curves.com for locations.) The New Rules of lifting has step by step instructions on each exercise, as does The Women’s Health Big Book of Exercises(amazon.com, $14.36.) A quick search on YouTube.com can also yeild some helpful video explainations.

Some Basic Exercises

1. Squats - These can be done with barbells or dumbbells, or with just body weight if necessary. With a barbell, hold the bar over the back of your shoulders, and with dumbbells hold them down at your sides. Keeping your weight on your heels, squat down until your thighs are parallel to the floor. Push yourself back up to starting position. These are great for your butt and legs.

2. Deadlifts - These are similar to squats, except the dumbbells or barbell is held in front so it works your glutes and hams. Be careful not to round your back.

3. Shoulder Press - Stand with your feet shoulder width apart and your arms at your shoulders holding a barbell or dumbbells. Push the weights up until your arms are fully extended above your head, then return to starting position.

4. Swiss Ball Crunch - lay down with your back on a swiss ball and your hands behind your head. Lift your torso in a straight line (don’t bend your neck) to perform the crunch, then lower back to starting.

5. Push Ups - If you cannot perform a push up, try an incline push up by placing your hands on a bench or stair. The greater the incline, the easier the push up. Reduce the incline as you get stronger until you’re able to do regular push ups.

Answer 2

A woman bench presses the same as a man would, many girls i lift with do it all the time.

Answer 3

bout hundred