Observed correlation between Ape Index and Max Bench?

[ThereWolf]

Hi Rip, this is my first post on your forums, and I DID try to search for the answer before posing the question to you, so forgive me if it's out there and I simply am too computer-illiterate to find it:

I am starting "Starting Strength" soon, and I would like to know what, if any, relation you've found between a lifter's Ape Index and their ability to bench heavy or make rapid progress in the bench press. Or is this just an excuse people use who [I]happen[I] to have long arms and pussy out when the weight gets heavier?

I have a vested interest in this; I'm 6' tall but my wingspan is 6'6". I'm really hoping that it won't hold me back from reaching my goals.

[Mark Rippetoe]

I'm not familiar with the no-doubt ubiquitous Ape Index. Ask about this again after you have invested some time in the program.

[deeprooted]

Well according to the Ape Index I'd be a T-Rex and my bench is relatively weak (well and generally weak too). I bench 102kg x5 but press 79kg x5 at the moment. Squat is at 155kg x5 and DL at 167,5kg x5.

The reason why that might be is because of my short upper arms in relation to my lower arms. It probably doesn't do much for the bench (and I don't know if that affects its mechanics) but it definitely shortens my ROM on the press massively. The shortening happens twofold. Once there's the generally short arm length cutting some ROM and secondly because the odd upper to lower arm ratio raises the starting position of the bar by quite a few inches. It actually gives me trouble racking the bar when I do cleans.

So I guess it boils down to whether short arms give you a disadvantage in mechanics while providing the advantage of a shorter ROM and thus maybe not making a difference in the end result after all. Then there's the question about upper to lower arm ratios and if that matters or not. But in the end it's not hard to find out whether you're a good bench presser or not. And if you're not a competitive lifter it doesn't matter anyway but you can still become the best version of yourself by just doing it.

[ThereWolf]

I'm not familiar with the no-doubt ubiquitous Ape Index. Ask about this again after you have invested some time in the program.

Good point. From a purely egotistical standpoint, I want my bench to stack up well, and I don't want to set an unrealistic goal for myself. At this point I want to aim for a 1200 lb. total in 18 months. I tested my deadlift "baseline", and hit 315 x 2 (couldn't keep my grip on the 3rd, though the lift itself felt solid), after a few warm up sets with 225. Couldn't test my squat; no rack in the gym (no, I'm not going back there, finding a different one). I was able to press 135 as well.

I wonder if you could tell me if, in your experience, it sounds like a realistic goal for 18 months (the 1200 lb. total I mean) based on where I'm starting from?

[ThereWolf]

... in the end it's not hard to find out whether you're a good bench presser or not.

True. I've never been particularly good at benching, but then I've never trained seriously before either. Guess I will have work, wait and see.

[Adam Skillin]

Good point. From a purely egotistical standpoint, I want my bench to stack up well, and I don't want to set an unrealistic goal for myself. At this point I want to aim for a 1200 lb. total in 18 months. I tested my deadlift "baseline", and hit 315 x 2 (couldn't keep my grip on the 3rd, though the lift itself felt solid), after a few warm up sets with 225. Couldn't test my squat; no rack in the gym (no, I'm not going back there, finding a different one). I was able to press 135 as well.

I wonder if you could tell me if, in your experience, it sounds like a realistic goal for 18 months (the 1200 lb. total I mean) based on where I'm starting from?

Why don't you focus on finding a better gym and following the program, as written, for as long as you can by getting the following things right:

Technique
Nutrition
Following the program
Showing up
Working your ass off when it gets hard

and worry about where the numbers end up and when later? Really, nobody knows what you'll be able to do, even you, until you do it.

Too long, didn't read version: Less speculation, more squatting.

[ThereWolf]

Why don't you focus on finding a better gym and following the program, as written, for as long as you can by getting the following things right:

Technique
Nutrition
Following the program
Showing up
Working your ass off when it gets hard

and worry about where the numbers end up and when later? Really, nobody knows what you'll be able to do, even you, until you do it.

Too long, didn't read version: Less speculation, more squatting.

Point taken. I'm an analyst by trade, so I have a bad habit of trying to crunch every number and think things to death. Thank you.

[Tennisgolfboll]

and worry about where the numbers end up and when later? Really, nobody knows what you'll be able to do, even you, until you do it.

This

And also:

monkey see, monkey do : )

[heman]

So ape index is the your wingspan/height ratio?

...relation you've found between a lifter's Ape Index and their ability to bench heavy or make rapid progress in the bench press. ...

My guess is that it has no impact on ability to make (rapid) progress (perhaps it affects which exercises or variations or technique is most effective for you to make rapid gains), but it has impact on what your genetic potential of max bench press is.

Isn't there something like: short arms are good for max bench press and long arms are good for max deadlift (among other anthropometrics)?

[idlehands]

If we are really getting to numbers Id add in having wide shoulders helps with the bench. Ie same ape index for two people the guy with more shoulder girth through bone structure will be better off in the bench