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Bench Press Standards (lb)

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

Our bench press standards are based on 12,729,000 lifts by Strength Level users.

Select your 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
110 53 x0.48 84 x0.77 125 x1.13 173 x1.57 226 x2.06
120 63 x0.53 97 x0.81 140 x1.16 191 x1.59 247 x2.06
130 73 x0.56 109 x0.84 154 x1.19 208 x1.6 266 x2.05
140 83 x0.59 121 x0.86 169 x1.2 224 x1.6 285 x2.03
150 93 x0.62 133 x0.88 182 x1.22 240 x1.6 302 x2.02
160 102 x0.64 144 x0.9 196 x1.22 255 x1.6 319 x2
170 112 x0.66 155 x0.91 209 x1.23 270 x1.59 336 x1.98
180 121 x0.67 166 x0.92 221 x1.23 284 x1.58 352 x1.96
190 130 x0.68 177 x0.93 234 x1.23 298 x1.57 367 x1.93
200 139 x0.69 187 x0.94 246 x1.23 312 x1.56 382 x1.91
210 148 x0.7 197 x0.94 257 x1.23 325 x1.55 397 x1.89
220 156 x0.71 207 x0.94 269 x1.22 338 x1.54 411 x1.87
230 165 x0.72 217 x0.94 280 x1.22 350 x1.52 425 x1.85
240 173 x0.72 227 x0.95 291 x1.21 362 x1.51 438 x1.83
250 181 x0.73 236 x0.94 301 x1.2 374 x1.5 451 x1.8
260 190 x0.73 245 x0.94 312 x1.2 386 x1.48 464 x1.78
270 197 x0.73 254 x0.94 322 x1.19 397 x1.47 476 x1.76
280 205 x0.73 263 x0.94 332 x1.18 408 x1.46 488 x1.74
290 213 x0.73 272 x0.94 341 x1.18 419 x1.44 500 x1.72
300 220 x0.73 280 x0.93 351 x1.17 429 x1.43 511 x1.7
310 228 x0.73 289 x0.93 360 x1.16 439 x1.42 523 x1.69
All 103 154 217 291 372

These male standards were last updated 6 days ago and are based on 2,687,000 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
90 19 x0.21 40 x0.45 71 x0.79 111 x1.23 157 x1.75
100 23 x0.23 46 x0.46 79 x0.79 121 x1.21 169 x1.69
110 27 x0.25 52 x0.48 87 x0.79 130 x1.18 180 x1.64
120 32 x0.26 58 x0.48 94 x0.78 139 x1.16 190 x1.59
130 36 x0.27 63 x0.49 101 x0.78 148 x1.14 200 x1.54
140 40 x0.28 69 x0.49 108 x0.77 156 x1.11 209 x1.5
150 43 x0.29 74 x0.49 114 x0.76 163 x1.09 218 x1.45
160 47 x0.3 79 x0.49 120 x0.75 170 x1.07 227 x1.42
170 51 x0.3 83 x0.49 126 x0.74 177 x1.04 235 x1.38
180 55 x0.3 88 x0.49 132 x0.73 184 x1.02 242 x1.35
190 58 x0.31 93 x0.49 137 x0.72 191 x1 250 x1.31
200 62 x0.31 97 x0.48 143 x0.71 197 x0.98 257 x1.28
210 65 x0.31 101 x0.48 148 x0.7 203 x0.97 264 x1.26
220 68 x0.31 105 x0.48 153 x0.69 209 x0.95 270 x1.23
230 72 x0.31 109 x0.48 157 x0.68 214 x0.93 277 x1.2
240 75 x0.31 113 x0.47 162 x0.68 220 x0.92 283 x1.18
250 78 x0.31 117 x0.47 167 x0.67 225 x0.9 289 x1.16
260 81 x0.31 121 x0.46 171 x0.66 230 x0.89 295 x1.13
All 38 69 111 164 223

These female standards were last updated 6 days ago and are based on 357,000 filtered lifts.

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

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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 Press 12,729,000 lifts Squat 7,345,000 lifts Deadlift 7,438,000 lifts Shoulder Press 1,844,000 lifts Military Press 289,000 lifts Barbell Curl 878,000 lifts Incline Bench Press 420,000 lifts Front Squat 622,000 lifts Bent Over Row 579,000 lifts Sumo Deadlift 152,000 lifts Hex Bar Deadlift 305,000 lifts Romanian Deadlift 178,000 lifts EZ Bar Curl 52,000 lifts Close Grip Bench Press 78,000 lifts Hip Thrust 178,000 lifts Floor Press 41,000 lifts Seated Shoulder Press 40,000 lifts Stiff Legged Deadlift 42,000 lifts Barbell Shrug 105,000 lifts Wrist Curl 36,000 lifts Pendlay Row 79,000 lifts Box Squat 48,000 lifts Rack Pull 65,000 lifts Lying Tricep Extension 64,000 lifts Decline Bench Press 94,000 lifts Tricep Extension 70,000 lifts T-Bar Row 73,000 lifts Bulgarian Split Squat 36,000 lifts Zercher Squat 38,000 lifts Barbell Lunge 37,000 lifts Good Morning 51,000 lifts Upright Row 70,000 lifts Preacher Curl 67,000 lifts Reverse Barbell Curl 23,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 29,000 lifts Landmine Squat 28,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Push Ups 511,000 lifts Pull Ups 1,032,000 lifts Dips 412,000 lifts Chin Ups 236,000 lifts Bodyweight Squat 44,000 lifts Diamond Pushups 6,000 lifts One Arm Push Ups 17,000 lifts Single Leg Squat 21,000 lifts Sit Ups 59,000 lifts Burpees 13,000 lifts Lunge 9,000 lifts Muscle Ups 56,000 lifts One Arm Pull Ups 5,000 lifts Handstand Push Ups 13,000 lifts Inverted Row 2,000 lifts Crunches 33,000 lifts Toes To Bar 2,000 lifts Glute Bridge 2,000 lifts Russian Twist 2,000 lifts Neutral Grip Pull Ups 4,000 lifts Lying Leg Raise 1,000 lifts Back Extension 2,000 lifts Hanging Leg Raise 3,000 lifts Glute Ham Raise 876 lifts

Olympic

Power Clean 464,000 lifts Clean and Jerk 191,000 lifts Snatch 194,000 lifts Push Press 139,000 lifts Clean 154,000 lifts Hang Clean 35,000 lifts Power Snatch 35,000 lifts Overhead Squat 44,000 lifts Clean and Press 134,000 lifts Thruster 46,000 lifts Push Jerk 42,000 lifts

Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

Sled Leg Press 428,000 lifts Leg Extension 152,000 lifts Chest Press 111,000 lifts Horizontal Leg Press 233,000 lifts Pec Deck Fly 53,000 lifts Lying Leg Curl 65,000 lifts Calf Raise 95,000 lifts Machine Shoulder Press 62,000 lifts Seated Leg Curl 75,000 lifts Seated Calf Raise 37,000 lifts Vertical Leg Press 96,000 lifts Hack Squat 47,000 lifts Hip Adduction 33,000 lifts Hip Abduction 37,000 lifts

Cable

Lat Pulldown 308,000 lifts Seated Cable Row 82,000 lifts Tricep Rope Pushdown 83,000 lifts Tricep Pushdown 111,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 38,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 25,000 lifts + More Exercises

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Exercise Comparisons

Compare bench press versus one of the following exercises:

Squat Deadlift Shoulder Press Military Press Barbell Curl Incline Bench Press Front Squat Bent Over Row Sumo Deadlift Hex Bar Deadlift Romanian Deadlift EZ Bar Curl Close Grip Bench Press Hip Thrust Floor Press Seated Shoulder Press Stiff Legged Deadlift Barbell Shrug Wrist Curl Pendlay Row Box Squat Rack Pull Lying Tricep Extension Decline Bench Press Tricep Extension T-Bar Row Bulgarian Split Squat Zercher Squat Barbell Lunge Good Morning Upright Row Preacher Curl Reverse Barbell Curl Reverse Grip Bench Press Split Squat Landmine Squat Reverse Wrist Curl

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