Decline Bench Press Standards (lb)

Decline bench press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

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.

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 65 x0.54 102 x0.85 149 x1.24 204 x1.7 266 x2.22
130 76 x0.58 115 x0.88 165 x1.27 223 x1.72 287 x2.21
140 87 x0.62 128 x0.92 180 x1.29 241 x1.72 308 x2.2
150 97 x0.65 141 x0.94 196 x1.3 259 x1.73 328 x2.18
160 108 x0.67 154 x0.96 210 x1.31 276 x1.72 347 x2.17
170 118 x0.7 166 x0.98 225 x1.32 292 x1.72 365 x2.15
180 128 x0.71 178 x0.99 239 x1.33 308 x1.71 383 x2.13
190 138 x0.73 190 x1 252 x1.33 324 x1.7 400 x2.11
200 148 x0.74 201 x1.01 266 x1.33 339 x1.69 417 x2.08
210 158 x0.75 213 x1.01 279 x1.33 353 x1.68 433 x2.06
220 168 x0.76 224 x1.02 291 x1.32 368 x1.67 449 x2.04
230 177 x0.77 235 x1.02 304 x1.32 381 x1.66 464 x2.02
240 186 x0.78 245 x1.02 316 x1.32 395 x1.65 479 x2
250 195 x0.78 256 x1.02 327 x1.31 408 x1.63 493 x1.97
260 204 x0.79 266 x1.02 339 x1.3 421 x1.62 508 x1.95
270 213 x0.79 276 x1.02 350 x1.3 434 x1.61 521 x1.93
280 222 x0.79 286 x1.02 361 x1.29 446 x1.59 535 x1.91
290 230 x0.79 295 x1.02 372 x1.28 458 x1.58 548 x1.89
300 239 x0.79 305 x1.02 383 x1.28 470 x1.57 561 x1.87
310 247 x0.8 314 x1.01 393 x1.27 481 x1.55 573 x1.85
All 110 164 233 313 400

These male standards were last updated a month ago and 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 26 x0.26 53 x0.53 92 x0.92 141 x1.41 198 x1.98
110 29 x0.26 57 x0.52 97 x0.88 147 x1.34 205 x1.86
120 31 x0.26 60 x0.5 101 x0.84 153 x1.27 211 x1.76
130 33 x0.26 64 x0.49 105 x0.81 158 x1.21 217 x1.67
140 36 x0.26 67 x0.48 109 x0.78 163 x1.16 223 x1.59
150 38 x0.25 70 x0.46 113 x0.75 167 x1.11 229 x1.52
160 40 x0.25 72 x0.45 117 x0.73 172 x1.07 234 x1.46
170 42 x0.25 75 x0.44 120 x0.71 176 x1.03 238 x1.4
180 44 x0.24 78 x0.43 123 x0.69 180 x1 243 x1.35
190 46 x0.24 80 x0.42 127 x0.67 183 x0.97 247 x1.3
200 48 x0.24 83 x0.41 130 x0.65 187 x0.94 252 x1.26
210 49 x0.24 85 x0.4 133 x0.63 191 x0.91 256 x1.22
220 51 x0.23 87 x0.4 135 x0.62 194 x0.88 260 x1.18
230 53 x0.23 89 x0.39 138 x0.6 197 x0.86 263 x1.15
240 54 x0.23 92 x0.38 141 x0.59 200 x0.83 267 x1.11
250 56 x0.22 94 x0.37 143 x0.57 203 x0.81 270 x1.08
260 58 x0.22 96 x0.37 146 x0.56 206 x0.79 274 x1.05
All 37 69 113 168 231

These female standards were last updated a month ago and are based on 76 filtered lifts.

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

What is my exact level?

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

Strength Level Calculator

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

Exercise Comparisons

Compare decline bench press versus one of the following exercises:

Bench Deadlift Squat Shoulder Press Front Squat Barbell Curl Bent Over Row Incline Bench Press Romanian Deadlift Hex Bar Deadlift Barbell Shrug Hip Thrust Upright Row Good Morning