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 standards are based on 5,920,000 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 85 x0.77 125 x1.14 173 x1.58 227 x2.06
120 63 x0.53 97 x0.81 140 x1.17 191 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 x1.6 284 x2.03
150 92 x0.62 132 x0.88 182 x1.21 240 x1.6 302 x2.01
160 102 x0.64 144 x0.9 195 x1.22 255 x1.59 319 x1.99
170 111 x0.65 155 x0.91 208 x1.22 269 x1.58 335 x1.97
180 120 x0.67 165 x0.92 220 x1.22 283 x1.57 351 x1.95
190 129 x0.68 176 x0.93 233 x1.22 297 x1.56 366 x1.93
200 138 x0.69 186 x0.93 244 x1.22 310 x1.55 381 x1.9
210 147 x0.7 196 x0.93 256 x1.22 323 x1.54 395 x1.88
220 155 x0.7 206 x0.94 267 x1.21 336 x1.53 409 x1.86
230 163 x0.71 216 x0.94 278 x1.21 348 x1.51 422 x1.84
240 172 x0.72 225 x0.94 289 x1.2 360 x1.5 436 x1.81
250 180 x0.72 234 x0.94 299 x1.2 372 x1.49 448 x1.79
260 188 x0.72 243 x0.94 309 x1.19 383 x1.47 461 x1.77
270 195 x0.72 252 x0.93 319 x1.18 394 x1.46 473 x1.75
280 203 x0.72 261 x0.93 329 x1.17 405 x1.45 485 x1.73
290 211 x0.73 269 x0.93 338 x1.17 415 x1.43 496 x1.71
300 218 x0.73 277 x0.92 348 x1.16 426 x1.42 508 x1.69
310 225 x0.73 286 x0.92 357 x1.15 436 x1.41 519 x1.67
All 103 153 216 290 370

These male standards were last updated a week ago and are based on 1,454,000 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 72 x0.79 111 x1.24 157 x1.75
100 23 x0.23 46 x0.46 79 x0.79 121 x1.21 169 x1.69
110 27 x0.25 52 x0.47 86 x0.78 130 x1.18 179 x1.63
120 31 x0.26 57 x0.48 93 x0.78 138 x1.15 189 x1.57
130 35 x0.27 62 x0.48 100 x0.77 146 x1.12 198 x1.52
140 38 x0.27 67 x0.48 106 x0.76 153 x1.1 207 x1.48
150 42 x0.28 72 x0.48 112 x0.75 161 x1.07 215 x1.43
160 46 x0.29 77 x0.48 118 x0.74 167 x1.05 223 x1.39
170 49 x0.29 81 x0.48 123 x0.72 174 x1.02 231 x1.36
180 53 x0.29 85 x0.47 129 x0.71 180 x1 238 x1.32
190 56 x0.29 90 x0.47 134 x0.7 187 x0.98 245 x1.29
200 59 x0.3 94 x0.47 139 x0.69 192 x0.96 252 x1.26
210 62 x0.3 98 x0.47 144 x0.68 198 x0.94 258 x1.23
220 65 x0.3 102 x0.46 148 x0.67 204 x0.93 265 x1.2
230 68 x0.3 105 x0.46 153 x0.66 209 x0.91 271 x1.18
240 71 x0.3 109 x0.45 157 x0.65 214 x0.89 276 x1.15
250 74 x0.3 113 x0.45 161 x0.65 219 x0.88 282 x1.13
260 77 x0.3 116 x0.45 166 x0.64 224 x0.86 288 x1.11
All 37 68 109 161 219

These female standards were last updated a week ago and are based on 221,000 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 5,920,000 lifts Deadlift 3,556,000 lifts Squat 3,474,000 lifts Shoulder Press 944,000 lifts Barbell Curl 490,000 lifts Bent Over Row 305,000 lifts Front Squat 324,000 lifts Incline Bench Press 106,000 lifts Hex Bar Deadlift 73,000 lifts Romanian Deadlift 53,000 lifts Barbell Shrug 32,000 lifts Hip Thrust 40,000 lifts Upright Row 22,000 lifts Decline Bench Press 23,000 lifts Good Morning 10,000 lifts T-Bar Row 15,000 lifts Pendlay Row 11,000 lifts Lying Tricep Extension 11,000 lifts Tricep Extension 15,000 lifts

Bodyweight

Pull Ups 484,000 lifts Push Ups 194,000 lifts Dips 197,000 lifts Chin Ups 73,000 lifts Muscle Ups 16,000 lifts Sit Ups 16,000 lifts Crunches 9,000 lifts

Olympic

Power Clean 278,000 lifts Snatch 96,000 lifts Clean & Jerk 93,000 lifts Push Press 63,000 lifts Clean 72,000 lifts Clean & Press 89,000 lifts Thruster 6,000 lifts Push Jerk (experimental)

Dumbbell

Dumbbell Curl 243,000 lifts Dumbbell Bench Press 249,000 lifts Dumbbell Shoulder Press 139,000 lifts Dumbbell Lateral Raise 43,000 lifts Dumbbell Row 65,000 lifts Dumbbell Front Raise 17,000 lifts Dumbbell Shrug 20,000 lifts Dumbbell Lunge 11,000 lifts Dumbbell Concentration Curl 9,000 lifts Incline Dumbbell Press 36,000 lifts Incline Dumbbell Fly 5,000 lifts Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension 9,000 lifts Dumbbell Fly 13,000 lifts

Machine

Sled Leg Press 99,000 lifts Horizontal Leg Press 61,000 lifts Leg Extension 38,000 lifts Seated Leg Curl 15,000 lifts Lying Leg Curl 11,000 lifts Calf Raise 18,000 lifts

Cable

Lat Pulldown 103,000 lifts Tricep Rope Pushdown 16,000 lifts Tricep Pushdown 19,000 lifts + More Exercises

Exercise Comparisons

Compare bench versus one of the following exercises:

Deadlift Squat Shoulder Press Barbell Curl Bent Over Row Front Squat Incline Bench Press Hex Bar Deadlift Romanian Deadlift Barbell Shrug Hip Thrust Upright Row Decline Bench Press Good Morning T-Bar Row Pendlay Row Lying Tricep Extension Tricep Extension

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