The seated dumbbell press was a cornerstone of my 500 plus pound bench. Add it to your program and build real, transferable pressing strength. Strength isn’t complicated – just brutally ...

Luckily, a weight bench alone allows for effective bodyweight exercises like step-ups, dips, and incline push-ups, so if that is all you have access to, that is perfectly fine.

Below, we break down what is a good bench press weight, including a range of strength standards, and explain what you should be aiming for individually, as well as how you can test your bench ...