Bench press standards help estimate how much the average man can lift. Factoring in typical U.S. body weights, the average untrained man can lift about 135 pounds.

Even casual lifters can see serious size and strength gains by mixing in a few bench press variations. Plus, they keep your weekly workouts more engaging and help reduce the risk of overuse injuries.

The bench press, star of chest day, has long stood as the de facto measure for a lifter’s strength. There are, of course, more holistic ways to measure physical strength—and if your goal is ...