Bench Press Standards (lb)

These bench press strength standards allow you to grade your one-rep max performance and compare it with other lifters at your bodyweight. We have standards for men and women.

Our bench press standards are based on 2,032,000 lifts collected from users of Strength Level.

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Go to gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 67 x0.56 101 x0.84 143 x1.19 193 x1.61 247 x2.06
130 77 x0.59 113 x0.87 157 x1.21 209 x1.61 265 x2.04
140 87 x0.62 124 x0.89 171 x1.22 225 x1.6 283 x2.02
150 96 x0.64 135 x0.9 184 x1.23 240 x1.6 300 x2
160 105 x0.66 146 x0.91 197 x1.23 254 x1.59 316 x1.97
170 114 x0.67 157 x0.92 209 x1.23 268 x1.58 331 x1.95
180 123 x0.69 167 x0.93 221 x1.23 282 x1.56 346 x1.92
190 132 x0.7 178 x0.93 232 x1.22 295 x1.55 361 x1.9
200 141 x0.7 187 x0.94 244 x1.22 307 x1.54 375 x1.88
210 149 x0.71 197 x0.94 255 x1.21 320 x1.52 389 x1.85
220 157 x0.71 207 x0.94 266 x1.21 332 x1.51 402 x1.83
230 165 x0.72 216 x0.94 276 x1.2 343 x1.49 415 x1.8
240 173 x0.72 225 x0.94 286 x1.19 355 x1.48 427 x1.78
250 181 x0.72 234 x0.93 296 x1.18 366 x1.46 439 x1.76
260 189 x0.73 242 x0.93 306 x1.18 377 x1.45 451 x1.74
270 196 x0.73 251 x0.93 315 x1.17 387 x1.43 463 x1.71
280 203 x0.73 259 x0.93 325 x1.16 398 x1.42 474 x1.69
290 211 x0.73 267 x0.92 334 x1.15 408 x1.41 485 x1.67
300 218 x0.73 275 x0.92 343 x1.14 417 x1.39 496 x1.65
310 225 x0.73 283 x0.91 351 x1.13 427 x1.38 506 x1.63

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
100 23 x0.23 46 x0.46 79 x0.79 120 x1.2 168 x1.68
110 27 x0.24 52 x0.47 86 x0.78 129 x1.17 178 x1.62
120 31 x0.26 57 x0.47 92 x0.77 137 x1.14 188 x1.56
130 34 x0.26 62 x0.47 99 x0.76 145 x1.11 196 x1.51
140 38 x0.27 66 x0.47 105 x0.75 152 x1.08 205 x1.46
150 41 x0.28 71 x0.47 110 x0.74 159 x1.06 213 x1.42
160 45 x0.28 75 x0.47 116 x0.72 165 x1.03 220 x1.38
170 48 x0.28 80 x0.47 121 x0.71 171 x1.01 228 x1.34
180 51 x0.28 84 x0.46 126 x0.7 178 x0.99 235 x1.3
190 54 x0.29 88 x0.46 131 x0.69 183 x0.96 241 x1.27
200 57 x0.29 92 x0.46 136 x0.68 189 x0.94 248 x1.24
210 60 x0.29 95 x0.45 140 x0.67 194 x0.93 254 x1.21
220 63 x0.29 99 x0.45 145 x0.66 200 x0.91 260 x1.18
230 66 x0.29 103 x0.45 149 x0.65 205 x0.89 266 x1.15
240 69 x0.29 106 x0.44 153 x0.64 209 x0.87 271 x1.13
250 72 x0.29 109 x0.44 157 x0.63 214 x0.86 277 x1.11
260 74 x0.29 113 x0.43 161 x0.62 219 x0.84 282 x1.08

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Bench 2,032,000 lifts Deadlift 1,224,000 lifts Squat 1,116,000 lifts Pull Ups 35,000 lifts Shoulder Press 312,000 lifts Barbell Curl 165,000 lifts Front Squat 115,000 lifts Dips 15,000 lifts Bent Over Row 113,000 lifts Power Clean 130,000 lifts Push Press 9,000 lifts Snatch 20,000 lifts Clean & Jerk 22,000 lifts Clean 8,000 lifts Clean & Press 63,000 lifts