squat press ratio

globetrotter · Apr 10, 2011

it seems to me that I am really not improving my bench press as much as I would like. I squat just over 1.5 what I bench, closer to 1.7. anybody who knows what they are talking about have any ideas about this? what is reasonable? what should I be aiming for?

bach · Apr 10, 2011

i came across this chart the other day http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

IDK how they came up w/ the numbers but it seems reasonable. the ratio for squat/bench is 1.33ish.

Cary Grant · Apr 10, 2011

There's not really an agreed to ratio given the wide variance in genetics/body type and the like. Powerlifters will occasionally talk about a 4:3:5 ratio, based on your lifts versus body weight. And those "ideals" are often quoted as: Squat 2 x body weight bench 1.5 x body weight dead 2.5 x body weight My 1 RM squat is about 60lbs short of that, deads are way short and bench about 60 short

EDIT: As indicated by bach, that puts the squat-bench ratio at about 1:1.33

suited · Apr 10, 2011

Originally Posted by globetrotter

it seems to me that I am really not improving my bench press as much as I would like. I squat just over 1.5 what I bench, closer to 1.7. anybody who knows what they are talking about have any ideas about this? what is reasonable? what should I be aiming for?

Genetics make it hard to generalize. My bench has always been near my squat, for two reasons. One, my legs have always been weak. They aren't small for my body (maybe my calves), but they've just always been a weak point. And two, my chest has always been my strong point, even before I lifted. That's just the way it is for me, and it will always be that way.

If you can squat 1.5 times your bench, that's pretty good - assuming it's because your legs are much stronger than your chest, not because you have a crappy bench...if that makes sense.

Prada_Ferragamo · Apr 10, 2011

Originally Posted by suited

Genetics make it hard to generalize. My bench has always been near my squat, for two reasons. One, my legs have always been weak. They aren't small for my body (maybe my calves), but they've just always been a weak point. And two, my chest has always been my strong point, even before I lifted. That's just the way it is for me, and it will always be that way.

If you can squat 1.5 times your bench, that's pretty good - assuming it's because your legs are much stronger than your chest, not because you have a crappy bench...if that makes sense.

Got to agree with this. I can deadlift, squat, and leg press a lot more than I can bench. One day I'll try to bench 400+

stickshift · Apr 10, 2011

about 1:1

I have short limbs, which make it easier for me to bench and harder for me to squat/dead.

alphaO888 · Apr 10, 2011

here you go guys, best work out website on the web http://www.exrx.net/Testing/WeightLi...Standards.html

Cool The Kid · Apr 10, 2011

My ratios are 1.5/1/2, all x6-8... close enough

Gibonius · Apr 10, 2011

My best was 2.45x for dead, 2.1x for squat, and 1.1x for bench. This was at 225 lbs. I've never been good at bench for some reason.

globetrotter · Apr 11, 2011

thanks, I'm at just under body weight for press, just over 1.5 body weight for squat. I actually had the figure of 1.1 body weight for press and 1.5 for squat in my mind, which is pretty close to what people have said here, I guess. back to the old drawing board.

Scrumhalf · Apr 11, 2011

I may be the only guy in the world who can bench more than I can squat.

Kajak · Apr 11, 2011

Nah, I see tons of bros who can't squat their bench.

Or they can, but to about 1/4.

Scrumhalf · Apr 11, 2011

Oh great, now I have turned into a bro... waah....

maybe I need to focus on legs more.

Texasmade · Apr 12, 2011

Originally Posted by stickshift

about 1:1

I have short limbs, which make it easier for me to bench and harder for me to squat/dead.

Short limbs are good for bench and squat but harder for deadlifts. This is because on the squat and bench you don't have to move as much compared to someone with longer limbs. But for deadlifts, it's a huge disadvantage since you have to get much lower to pick up the weight compared to someone with long arms.

ThatGuy · Apr 12, 2011

When I last squatted regualrly, I was doing 95kg with a 90kg bench press. This was when I weighed 83kg.

squat press ratio

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