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 2,992,000 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 66 x0.55 100 x0.83 142 x1.18 192 x1.6 247 x2.05
130 76 x0.58 111 x0.86 156 x1.2 208 x1.6 265 x2.04
140 85 x0.61 123 x0.88 170 x1.21 224 x1.6 283 x2.02
150 95 x0.63 134 x0.9 183 x1.22 239 x1.59 300 x2
160 104 x0.65 145 x0.91 196 x1.22 254 x1.59 316 x1.98
170 113 x0.67 156 x0.92 208 x1.23 268 x1.58 332 x1.95
180 122 x0.68 167 x0.93 220 x1.22 282 x1.56 347 x1.93
190 131 x0.69 177 x0.93 232 x1.22 295 x1.55 362 x1.9
200 140 x0.7 187 x0.93 244 x1.22 308 x1.54 376 x1.88
210 148 x0.71 197 x0.94 255 x1.21 320 x1.53 390 x1.86
220 156 x0.71 206 x0.94 266 x1.21 332 x1.51 403 x1.83
230 165 x0.72 215 x0.94 276 x1.2 344 x1.5 416 x1.81
240 173 x0.72 225 x0.94 286 x1.19 356 x1.48 429 x1.79
250 180 x0.72 234 x0.93 296 x1.19 367 x1.47 441 x1.77
260 188 x0.72 242 x0.93 306 x1.18 378 x1.45 453 x1.74
270 196 x0.72 251 x0.93 316 x1.17 389 x1.44 465 x1.72
280 203 x0.73 259 x0.93 325 x1.16 399 x1.43 476 x1.7
290 210 x0.73 267 x0.92 335 x1.15 409 x1.41 488 x1.68
300 218 x0.73 276 x0.92 344 x1.15 419 x1.4 498 x1.66
310 225 x0.72 283 x0.91 352 x1.14 429 x1.38 509 x1.64

These male standards are based on 644,000 filtered lifts.

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 51 x0.47 86 x0.78 129 x1.17 179 x1.62
120 30 x0.25 56 x0.47 92 x0.77 137 x1.14 188 x1.57
130 34 x0.26 61 x0.47 99 x0.76 145 x1.12 197 x1.52
140 38 x0.27 66 x0.47 105 x0.75 152 x1.09 206 x1.47
150 41 x0.27 71 x0.47 111 x0.74 159 x1.06 214 x1.43
160 45 x0.28 75 x0.47 116 x0.73 166 x1.04 222 x1.39
170 48 x0.28 80 x0.47 122 x0.72 173 x1.01 229 x1.35
180 51 x0.28 84 x0.47 127 x0.7 179 x0.99 236 x1.31
190 54 x0.29 88 x0.46 132 x0.69 185 x0.97 243 x1.28
200 58 x0.29 92 x0.46 137 x0.68 190 x0.95 250 x1.25
210 61 x0.29 96 x0.46 141 x0.67 196 x0.93 256 x1.22
220 64 x0.29 100 x0.45 146 x0.66 201 x0.91 262 x1.19
230 67 x0.29 103 x0.45 150 x0.65 206 x0.9 268 x1.17
240 69 x0.29 107 x0.44 155 x0.64 211 x0.88 274 x1.14
250 72 x0.29 110 x0.44 159 x0.64 216 x0.86 279 x1.12
260 75 x0.29 114 x0.44 163 x0.63 221 x0.85 285 x1.09

These female standards are based on 107,000 filtered lifts.

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

Barbell

Bench 2,992,000 lifts Deadlift 1,795,000 lifts Squat 1,696,000 lifts Shoulder Press 473,000 lifts Barbell Curl 258,000 lifts Bent Over Row 164,000 lifts Front Squat 164,000 lifts Romanian Deadlift (experimental) Hex Bar Deadlift (experimental) Upright Row (experimental) Hip Thrust (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 175,000 lifts Push Ups (experimental) Dips 70,000 lifts

Olympic

Power Clean 169,000 lifts Clean & Jerk 39,000 lifts Clean 26,000 lifts Snatch 36,000 lifts Push Press 25,000 lifts Clean & Press 71,000 lifts

Dumbbell

Dumbbell Bench Press 34,000 lifts Dumbbell Curl 30,000 lifts Dumbbell Shoulder Press 19,000 lifts Dumbbell Row 10,000 lifts Dumbbell Lateral Raise (experimental) Dumbbell Front Raise (experimental)

Machine

Lat Pulldown (experimental) Sled Leg Press (experimental) Horizontal Leg Press (experimental) + More Exercises