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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 10,194,000 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 x1.57 227 x2.06
120 63 x0.52 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 x0.86 168 x1.2 224 x1.6 285 x2.03
150 92 x0.61 132 x0.88 182 x1.21 240 x1.6 302 x2.02
160 102 x0.64 144 x0.9 195 x1.22 255 x1.59 319 x2
170 111 x0.65 155 x0.91 208 x1.23 270 x1.59 336 x1.98
180 120 x0.67 166 x0.92 221 x1.23 284 x1.58 352 x1.95
190 129 x0.68 176 x0.93 233 x1.23 298 x1.57 367 x1.93
200 138 x0.69 187 x0.93 245 x1.22 311 x1.56 382 x1.91
210 147 x0.7 197 x0.94 257 x1.22 324 x1.54 396 x1.89
220 156 x0.71 207 x0.94 268 x1.22 337 x1.53 410 x1.87
230 164 x0.71 216 x0.94 279 x1.21 349 x1.52 424 x1.84
240 172 x0.72 226 x0.94 290 x1.21 361 x1.51 437 x1.82
250 180 x0.72 235 x0.94 300 x1.2 373 x1.49 450 x1.8
260 188 x0.72 244 x0.94 310 x1.19 385 x1.48 463 x1.78
270 196 x0.73 253 x0.94 320 x1.19 396 x1.47 475 x1.76
280 204 x0.73 262 x0.94 330 x1.18 407 x1.45 487 x1.74
290 212 x0.73 270 x0.93 340 x1.17 417 x1.44 499 x1.72
300 219 x0.73 279 x0.93 349 x1.16 428 x1.43 510 x1.7
310 226 x0.73 287 x0.93 359 x1.16 438 x1.41 521 x1.68
All 103 153 216 291 371

These male standards were last updated 2 days ago and are based on 2,183,000 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 41 x0.45 72 x0.8 111 x1.24 157 x1.75
100 23 x0.23 47 x0.47 79 x0.79 121 x1.21 169 x1.69
110 27 x0.25 52 x0.47 87 x0.79 130 x1.18 179 x1.63
120 31 x0.26 58 x0.48 94 x0.78 139 x1.15 189 x1.58
130 35 x0.27 63 x0.48 101 x0.77 147 x1.13 199 x1.53
140 39 x0.28 68 x0.49 107 x0.76 154 x1.1 208 x1.48
150 43 x0.29 73 x0.49 113 x0.75 162 x1.08 216 x1.44
160 47 x0.29 78 x0.49 119 x0.74 169 x1.06 225 x1.4
170 50 x0.3 82 x0.48 125 x0.73 176 x1.03 232 x1.37
180 54 x0.3 87 x0.48 130 x0.72 182 x1.01 240 x1.33
190 57 x0.3 91 x0.48 135 x0.71 188 x0.99 247 x1.3
200 60 x0.3 95 x0.48 141 x0.7 194 x0.97 254 x1.27
210 64 x0.3 100 x0.47 146 x0.69 200 x0.95 261 x1.24
220 67 x0.3 104 x0.47 150 x0.68 206 x0.94 267 x1.21
230 70 x0.3 107 x0.47 155 x0.67 211 x0.92 273 x1.19
240 73 x0.3 111 x0.46 160 x0.66 217 x0.9 279 x1.16
250 76 x0.3 115 x0.46 164 x0.66 222 x0.89 285 x1.14
260 79 x0.3 118 x0.46 168 x0.65 227 x0.87 291 x1.12
All 38 69 110 162 221

These female standards were last updated 2 days ago and are based on 304,000 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 Press 10,194,000 lifts Deadlift 6,025,000 lifts Squat 5,945,000 lifts Shoulder Press 1,511,000 lifts Military Press 146,000 lifts Barbell Curl 746,000 lifts Incline Bench Press 299,000 lifts Front Squat 505,000 lifts Bent Over Row 473,000 lifts Hex Bar Deadlift 199,000 lifts Sumo Deadlift 61,000 lifts Hip Thrust 111,000 lifts Romanian Deadlift 123,000 lifts Close Grip Bench Press 28,000 lifts Box Squat 14,000 lifts Barbell Shrug 68,000 lifts Barbell Lunge 7,000 lifts Pendlay Row 39,000 lifts Stiff Legged Deadlift 11,000 lifts Floor Press 8,000 lifts Decline Bench Press 59,000 lifts Preacher Curl 22,000 lifts T-Bar Row 46,000 lifts Rack Pull 23,000 lifts Lying Tricep Extension 32,000 lifts Upright Row 40,000 lifts Tricep Extension 41,000 lifts Good Morning 23,000 lifts Bulgarian Split Squat 7,000 lifts Zercher Squat 6,000 lifts Landmine Squat 2,000 lifts Split Squat 3,000 lifts Reverse Wrist Curl 2,000 lifts Wrist Curl 7,000 lifts

Bodyweight

Pull Ups 852,000 lifts Push Ups 406,000 lifts Dips 343,000 lifts Chin Ups 185,000 lifts Bodyweight Squat 24,000 lifts Single Leg Squat 13,000 lifts Muscle Ups 45,000 lifts Sit Ups 47,000 lifts Lunge 5,000 lifts One Arm Push Ups 10,000 lifts Handstand Push Ups 8,000 lifts Crunches 27,000 lifts Burpees 8,000 lifts

Olympic

Power Clean 387,000 lifts Clean and Jerk 141,000 lifts Snatch 146,000 lifts Push Press 98,000 lifts Clean and Press 103,000 lifts Clean 113,000 lifts Overhead Squat 11,000 lifts Push Jerk 13,000 lifts Power Snatch 6,000 lifts Thruster 16,000 lifts

Dumbbell

Dumbbell Bench Press 668,000 lifts Dumbbell Curl 550,000 lifts Dumbbell Shoulder Press 328,000 lifts Incline Dumbbell Bench Press 160,000 lifts Dumbbell Row 139,000 lifts Dumbbell Hammer Curl 32,000 lifts Dumbbell Lateral Raise 94,000 lifts Dumbbell Lunge 35,000 lifts Dumbbell Shrug 46,000 lifts Dumbbell Fly 43,000 lifts Dumbbell Tricep Extension 34,000 lifts Arnold Press 11,000 lifts Goblet Squat 18,000 lifts Lying Dumbbell Tricep Extension 15,000 lifts Dumbbell Bulgarian Split Squat 13,000 lifts Dumbbell Front Raise 34,000 lifts Dumbbell Concentration Curl 27,000 lifts Incline Dumbbell Curl 7,000 lifts Dumbbell Reverse Fly 4,000 lifts Decline Dumbbell Bench Press 3,000 lifts Dumbbell Pullover 6,000 lifts Incline Dumbbell Fly 15,000 lifts

Machine

Sled Leg Press 270,000 lifts Horizontal Leg Press 157,000 lifts Chest Press 45,000 lifts Leg Extension 96,000 lifts Calf Raise 55,000 lifts Seated Leg Curl 38,000 lifts Machine Shoulder Press 20,000 lifts Lying Leg Curl 30,000 lifts Vertical Leg Press 12,000 lifts Pec Deck Fly 14,000 lifts Hack Squat 11,000 lifts Hip Abduction 7,000 lifts Seated Calf Raise 7,000 lifts Hip Adduction 5,000 lifts

Cable

Lat Pulldown 223,000 lifts Seated Cable Row 31,000 lifts Tricep Pushdown 66,000 lifts Tricep Rope Pushdown 47,000 lifts Face Pull 10,000 lifts Cable Fly 9,000 lifts + More Exercises

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Exercise Comparisons

Compare bench press versus one of the following exercises:

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