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 2,590,000 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 x2.06
130 76 x0.58 112 x0.86 156 x1.2 208 x1.6 265 x2.04
140 86 x0.61 123 x0.88 170 x1.21 224 x1.6 283 x2.02
150 95 x0.63 135 x0.9 183 x1.22 239 x1.59 300 x2
160 104 x0.65 146 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 x1.52 390 x1.86
220 157 x0.71 206 x0.94 265 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 x1.19 355 x1.48 429 x1.79
250 180 x0.72 233 x0.93 296 x1.19 367 x1.47 441 x1.76
260 188 x0.72 242 x0.93 306 x1.18 378 x1.45 453 x1.74
270 196 x0.72 251 x0.93 316 x1.17 388 x1.44 464 x1.72
280 203 x0.72 259 x0.93 325 x1.16 399 x1.42 476 x1.7
290 210 x0.73 267 x0.92 334 x1.15 409 x1.41 487 x1.68
300 217 x0.72 275 x0.92 343 x1.14 419 x1.4 498 x1.66
310 224 x0.72 283 x0.91 352 x1.14 428 x1.38 508 x1.64

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 x0.79 121 x1.21 169 x1.69
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 x1.11 197 x1.52
140 38 x0.27 66 x0.47 105 x0.75 152 x1.09 206 x1.47
150 41 x0.27 71 x0.47 110 x0.74 159 x1.06 214 x1.42
160 44 x0.28 75 x0.47 116 x0.73 166 x1.04 221 x1.38
170 48 x0.28 79 x0.47 121 x0.71 172 x1.01 229 x1.34
180 51 x0.28 84 x0.46 126 x0.7 178 x0.99 236 x1.31
190 54 x0.28 88 x0.46 131 x0.69 184 x0.97 242 x1.28
200 57 x0.29 92 x0.46 136 x0.68 190 x0.95 249 x1.24
210 60 x0.29 95 x0.45 141 x0.67 195 x0.93 255 x1.21
220 63 x0.29 99 x0.45 145 x0.66 200 x0.91 261 x1.19
230 66 x0.29 103 x0.45 150 x0.65 205 x0.89 267 x1.16
240 69 x0.29 106 x0.44 154 x0.64 210 x0.88 273 x1.14
250 72 x0.29 110 x0.44 158 x0.63 215 x0.86 278 x1.11
260 74 x0.29 113 x0.43 162 x0.62 220 x0.85 283 x1.09

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 2,590,000 lifts Deadlift 1,556,000 lifts Squat 1,454,000 lifts Shoulder Press 409,000 lifts Barbell Curl 222,000 lifts Bent Over Row 141,000 lifts Front Squat 142,000 lifts

Bodyweight

Pull Ups 119,000 lifts Dips 47,000 lifts

Olympic

Power Clean 153,000 lifts Clean & Jerk 31,000 lifts Clean 19,000 lifts Snatch 29,000 lifts Push Press 19,000 lifts Clean & Press 68,000 lifts

Dumbbell

Dumbbell Bench Press (experimental) Dumbbell Curl (experimental) Dumbbell Shoulder Press (experimental) Dumbbell Row (experimental) + More Exercises