Bench Press Standards (kg)

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 3,724,000 lifts collected from users of Strength Level.

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

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Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Bench Press Standards (kg)

BW Beg. Nov. Int. Adv. Elite
60 35 x0.58 52 x0.86 72 x1.2 96 x1.6 122 x2.04
65 40 x0.61 57 x0.88 79 x1.21 104 x1.6 131 x2.02
70 45 x0.64 63 x0.9 85 x1.22 111 x1.59 139 x1.99
75 49 x0.66 68 x0.91 92 x1.22 119 x1.58 148 x1.97
80 54 x0.67 74 x0.92 98 x1.22 126 x1.57 155 x1.94
85 58 x0.68 79 x0.93 104 x1.22 132 x1.56 163 x1.92
90 63 x0.7 84 x0.93 110 x1.22 139 x1.54 170 x1.89
95 67 x0.7 89 x0.94 115 x1.21 145 x1.53 177 x1.86
100 71 x0.71 94 x0.94 121 x1.21 151 x1.51 184 x1.84
105 75 x0.72 98 x0.94 126 x1.2 157 x1.5 190 x1.81
110 79 x0.72 103 x0.94 131 x1.19 163 x1.48 197 x1.79
115 83 x0.72 107 x0.93 136 x1.19 169 x1.47 203 x1.76
120 87 x0.72 112 x0.93 141 x1.18 174 x1.45 209 x1.74
125 91 x0.72 116 x0.93 146 x1.17 180 x1.44 215 x1.72
130 94 x0.73 120 x0.92 151 x1.16 185 x1.42 220 x1.69
135 98 x0.73 124 x0.92 155 x1.15 190 x1.41 226 x1.67
140 101 x0.72 128 x0.92 160 x1.14 195 x1.39 231 x1.65

These male standards are based on 750,000 filtered lifts.

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

Female Bench Press Standards (kg)

BW Beg. Nov. Int. Adv. Elite
40 8 x0.2 18 x0.44 32 x0.79 50 x1.24 71 x1.77
45 10 x0.23 21 x0.46 35 x0.79 54 x1.21 76 x1.69
50 12 x0.24 23 x0.47 39 x0.78 59 x1.17 81 x1.63
55 14 x0.25 26 x0.47 42 x0.77 63 x1.14 86 x1.57
60 16 x0.26 28 x0.47 46 x0.76 67 x1.11 91 x1.51
65 18 x0.27 31 x0.47 49 x0.75 70 x1.08 95 x1.46
70 19 x0.28 33 x0.47 51 x0.73 74 x1.05 99 x1.41
75 21 x0.28 35 x0.47 54 x0.72 77 x1.03 103 x1.37
80 23 x0.28 37 x0.47 57 x0.71 80 x1 106 x1.33
85 24 x0.29 39 x0.46 59 x0.7 83 x0.98 110 x1.29
90 26 x0.29 41 x0.46 62 x0.69 86 x0.96 113 x1.26
95 27 x0.29 43 x0.46 64 x0.67 89 x0.94 116 x1.22
100 29 x0.29 45 x0.45 66 x0.66 92 x0.92 119 x1.19
105 30 x0.29 47 x0.45 69 x0.65 94 x0.9 122 x1.16
110 32 x0.29 49 x0.44 71 x0.64 97 x0.88 125 x1.14
115 33 x0.29 51 x0.44 73 x0.63 99 x0.86 128 x1.11
120 35 x0.29 52 x0.44 75 x0.62 101 x0.84 130 x1.09

These female standards are based on 122,000 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 3,724,000 lifts Deadlift 2,224,000 lifts Squat 2,136,000 lifts Shoulder Press 594,000 lifts Front Squat 208,000 lifts Barbell Curl 323,000 lifts Bent Over Row 203,000 lifts Incline Bench Press 8,000 lifts Romanian Deadlift 14,000 lifts Hex Bar Deadlift 15,000 lifts Barbell Shrug (experimental) Hip Thrust 8,000 lifts Upright Row 6,000 lifts Decline Bench Press (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 265,000 lifts Push Ups 56,000 lifts Dips 106,000 lifts Chin Ups 5,000 lifts

Olympic

Snatch 52,000 lifts Power Clean 197,000 lifts Clean & Jerk 54,000 lifts Clean 38,000 lifts Push Press 37,000 lifts Clean & Press 76,000 lifts

Dumbbell

Dumbbell Bench Press 87,000 lifts Dumbbell Curl 83,000 lifts Dumbbell Shoulder Press 49,000 lifts Dumbbell Row 25,000 lifts Dumbbell Lateral Raise 12,000 lifts Dumbbell Shrug (experimental) Dumbbell Front Raise 5,000 lifts

Machine

Sled Leg Press 22,000 lifts Lat Pulldown 30,000 lifts Horizontal Leg Press 15,000 lifts Leg Extension (experimental) Seated Leg Curl (experimental) Lying Leg Curl (experimental) + More Exercises