Styleforum › Forums › Lifestyle › Health & Body › squat press ratio
New Posts  All Forums:Forum Nav:

squat press ratio

post #1 of 26
4/10/11 at 6:47pm
Thread Starter 
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?
Reply
Reply
post #2 of 26
4/10/11 at 7:02pm
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.
Reply
Reply
post #3 of 26
4/10/11 at 7:07pm
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
Reply
Reply
post #4 of 26
4/10/11 at 7:42pm
Quote:
Originally Posted by globetrotter View Post
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.
Reply
Reply
post #5 of 26
4/10/11 at 8:07pm
Quote:
Originally Posted by suited View Post
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+
Reply
Reply
post #6 of 26
4/10/11 at 8:12pm
about 1:1

I have short limbs, which make it easier for me to bench and harder for me to squat/dead.
Reply
Reply
post #7 of 26
4/10/11 at 8:27pm
here you go guys, best work out website on the web http://www.exrx.net/Testing/WeightLi...Standards.html
Reply
Reply
post #8 of 26
4/10/11 at 10:37pm
My ratios are 1.5/1/2, all x6-8... close enough
Reply
Reply
post #9 of 26
4/10/11 at 11:06pm
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.
Reply
Reply
post #10 of 26
4/11/11 at 5:35pm
Thread Starter 
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.
Reply
Reply
post #11 of 26
4/11/11 at 5:42pm
I may be the only guy in the world who can bench more than I can squat.
Reply
Reply
post #12 of 26
4/11/11 at 6:00pm
Nah, I see tons of bros who can't squat their bench.

Or they can, but to about 1/4.
Reply
Reply
post #13 of 26
4/11/11 at 6:14pm
Oh great, now I have turned into a bro... waah.... maybe I need to focus on legs more.
Reply
Reply
post #14 of 26
4/12/11 at 1:45am
Quote:
Originally Posted by stickshift View Post
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.
Reply
Reply
post #15 of 26
4/12/11 at 2:02am
When I last squatted regualrly, I was doing 95kg with a 90kg bench press. This was when I weighed 83kg.
Reply
Reply
New Posts  All Forums:Forum Nav:
  Return Home
  Back to Forum: Health & Body
Styleforum › Forums › Lifestyle › Health & Body › squat press ratio