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 3,218,000 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 99 x0.83 142 x1.18 192 x1.6 247 x2.06
130 75 x0.58 111 x0.85 156 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 x0.89 183 x1.22 239 x1.6 300 x2
160 104 x0.65 145 x0.91 196 x1.22 254 x1.59 317 x1.98
170 113 x0.66 156 x0.92 208 x1.23 268 x1.58 333 x1.96
180 122 x0.68 166 x0.92 220 x1.22 282 x1.57 348 x1.93
190 131 x0.69 177 x0.93 232 x1.22 295 x1.55 363 x1.91
200 139 x0.7 187 x0.93 244 x1.22 308 x1.54 377 x1.88
210 148 x0.7 197 x0.94 255 x1.21 321 x1.53 391 x1.86
220 156 x0.71 206 x0.94 266 x1.21 333 x1.51 404 x1.84
230 164 x0.71 215 x0.94 276 x1.2 345 x1.5 417 x1.81
240 172 x0.72 225 x0.94 287 x1.19 356 x1.48 430 x1.79
250 180 x0.72 234 x0.93 297 x1.19 368 x1.47 442 x1.77
260 188 x0.72 242 x0.93 307 x1.18 379 x1.46 454 x1.75
270 196 x0.72 251 x0.93 316 x1.17 389 x1.44 466 x1.73
280 203 x0.73 259 x0.93 326 x1.16 400 x1.43 478 x1.71
290 210 x0.73 268 x0.92 335 x1.16 410 x1.41 489 x1.69
300 218 x0.73 276 x0.92 344 x1.15 420 x1.4 500 x1.67
310 225 x0.72 284 x0.92 353 x1.14 430 x1.39 510 x1.65

These male standards are based on 682,000 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 x1.2 169 x1.69
110 26 x0.24 51 x0.46 86 x0.78 129 x1.17 179 x1.63
120 30 x0.25 56 x0.47 92 x0.77 137 x1.14 189 x1.57
130 34 x0.26 61 x0.47 99 x0.76 145 x1.12 198 x1.52
140 37 x0.27 66 x0.47 105 x0.75 153 x1.09 206 x1.47
150 41 x0.27 71 x0.47 111 x0.74 160 x1.06 214 x1.43
160 44 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 x1.02 230 x1.35
180 51 x0.28 84 x0.47 127 x0.71 179 x0.99 237 x1.32
190 54 x0.29 88 x0.46 132 x0.69 185 x0.97 244 x1.28
200 57 x0.29 92 x0.46 137 x0.68 191 x0.95 250 x1.25
210 61 x0.29 96 x0.46 142 x0.67 196 x0.93 257 x1.22
220 64 x0.29 100 x0.45 146 x0.66 202 x0.92 263 x1.19
230 66 x0.29 103 x0.45 151 x0.65 207 x0.9 269 x1.17
240 69 x0.29 107 x0.45 155 x0.65 212 x0.88 274 x1.14
250 72 x0.29 110 x0.44 159 x0.64 217 x0.87 280 x1.12
260 75 x0.29 114 x0.44 163 x0.63 221 x0.85 285 x1.1

These female standards are based on 113,000 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 3,218,000 lifts Squat 1,830,000 lifts Deadlift 1,923,000 lifts Shoulder Press 509,000 lifts Barbell Curl 279,000 lifts Bent Over Row 176,000 lifts Front Squat 176,000 lifts Romanian Deadlift (experimental) Hex Bar Deadlift (experimental) Upright Row (experimental) Hip Thrust (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 203,000 lifts Push Ups 19,000 lifts Dips 81,000 lifts

Olympic

Power Clean 177,000 lifts Snatch 40,000 lifts Push Press 29,000 lifts Clean 30,000 lifts Clean & Jerk 43,000 lifts Clean & Press 73,000 lifts

Dumbbell

Dumbbell Curl 44,000 lifts Dumbbell Bench Press 51,000 lifts Dumbbell Shoulder Press 28,000 lifts Dumbbell Row 15,000 lifts Dumbbell Lateral Raise (experimental) Dumbbell Front Raise (experimental)

Machine

Lat Pulldown 10,000 lifts Horizontal Leg Press 5,000 lifts Sled Leg Press 7,000 lifts + More Exercises