Decline Bench Press Standards (lb)

These decline 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 decline bench press standards are new and we will be refining them over the next six months as we collect more data from lifters using 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 Decline Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 71 x0.59 105 x0.87 147 x1.23 197 x1.64 250 x2.09
130 82 x0.63 118 x0.91 163 x1.25 215 x1.65 271 x2.08
140 93 x0.67 131 x0.94 178 x1.27 232 x1.66 291 x2.08
150 104 x0.69 144 x0.96 193 x1.29 249 x1.66 310 x2.06
160 115 x0.72 157 x0.98 208 x1.3 266 x1.66 328 x2.05
170 125 x0.74 169 x0.99 222 x1.3 282 x1.66 345 x2.03
180 136 x0.75 181 x1 235 x1.31 297 x1.65 362 x2.01
190 146 x0.77 193 x1.01 249 x1.31 312 x1.64 379 x1.99
200 156 x0.78 204 x1.02 262 x1.31 326 x1.63 395 x1.97
210 166 x0.79 215 x1.02 274 x1.31 341 x1.62 410 x1.95
220 175 x0.8 226 x1.03 287 x1.3 354 x1.61 426 x1.93
230 185 x0.8 237 x1.03 299 x1.3 368 x1.6 440 x1.91
240 194 x0.81 247 x1.03 311 x1.29 381 x1.59 455 x1.89
250 203 x0.81 258 x1.03 322 x1.29 394 x1.57 468 x1.87
260 212 x0.82 268 x1.03 333 x1.28 406 x1.56 482 x1.85
270 221 x0.82 278 x1.03 344 x1.28 418 x1.55 495 x1.83
280 229 x0.82 287 x1.03 355 x1.27 430 x1.54 508 x1.81
290 238 x0.82 297 x1.02 366 x1.26 442 x1.52 521 x1.8
300 246 x0.82 306 x1.02 376 x1.25 453 x1.51 533 x1.78
310 254 x0.82 315 x1.02 386 x1.25 464 x1.5 545 x1.76

These male standards are based on 1,000 filtered lifts.

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

Female Decline 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 rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

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