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 7,500,000 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 x1.14 173 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 x0.92 221 x1.23 284 x1.58 351 x1.95
190 129 x0.68 176 x0.93 233 x1.22 297 x1.57 366 x1.93
200 138 x0.69 186 x0.93 245 x1.22 311 x1.55 381 x1.91
210 147 x0.7 196 x0.94 256 x1.22 324 x1.54 396 x1.88
220 155 x0.71 206 x0.94 267 x1.21 336 x1.53 409 x1.86
230 164 x0.71 216 x0.94 278 x1.21 349 x1.52 423 x1.84
240 172 x0.72 225 x0.94 289 x1.2 360 x1.5 436 x1.82
250 180 x0.72 235 x0.94 299 x1.2 372 x1.49 449 x1.8
260 188 x0.72 244 x0.94 310 x1.19 384 x1.48 461 x1.77
270 196 x0.72 252 x0.93 320 x1.18 395 x1.46 474 x1.75
280 203 x0.73 261 x0.93 329 x1.18 405 x1.45 485 x1.73
290 211 x0.73 270 x0.93 339 x1.17 416 x1.43 497 x1.71
300 218 x0.73 278 x0.93 348 x1.16 426 x1.42 508 x1.69
310 226 x0.73 286 x0.92 357 x1.15 437 x1.41 520 x1.68
All 103 153 216 290 371

These male standards were last updated 2 days ago and are based on 1,606,000 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 x0.79 111 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 x0.79 130 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 x1.53
140 39 x0.28 67 x0.48 106 x0.76 154 x1.1 207 x1.48
150 42 x0.28 72 x0.48 112 x0.75 161 x1.07 216 x1.44
160 46 x0.29 77 x0.48 118 x0.74 168 x1.05 223 x1.4
170 49 x0.29 81 x0.48 124 x0.73 174 x1.03 231 x1.36
180 53 x0.29 86 x0.48 129 x0.72 181 x1 238 x1.32
190 56 x0.3 90 x0.47 134 x0.71 187 x0.98 245 x1.29
200 59 x0.3 94 x0.47 139 x0.7 193 x0.96 252 x1.26
210 63 x0.3 98 x0.47 144 x0.69 199 x0.95 259 x1.23
220 66 x0.3 102 x0.46 149 x0.68 204 x0.93 265 x1.2
230 69 x0.3 106 x0.46 153 x0.67 209 x0.91 271 x1.18
240 72 x0.3 110 x0.46 158 x0.66 215 x0.89 277 x1.15
250 75 x0.3 113 x0.45 162 x0.65 220 x0.88 283 x1.13
260 78 x0.3 117 x0.45 166 x0.64 225 x0.86 288 x1.11
All 37 68 109 161 219

These female standards were last updated 2 days ago and are based on 239,000 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 7,500,000 lifts Squat 4,397,000 lifts Deadlift 4,502,000 lifts Shoulder Press 1,194,000 lifts Barbell Curl 594,000 lifts Incline Bench Press 180,000 lifts Front Squat 397,000 lifts Bent Over Row 373,000 lifts Hex Bar Deadlift 120,000 lifts Sumo Deadlift 6,000 lifts Romanian Deadlift 81,000 lifts Hip Thrust 64,000 lifts Close Grip Bench Press (experimental) Barbell Shrug 48,000 lifts Preacher Curl (experimental) Pendlay Row 21,000 lifts Rack Pull (experimental) T-Bar Row 28,000 lifts Decline Bench Press 39,000 lifts Lying Tricep Extension 21,000 lifts Tricep Extension 28,000 lifts Box Squat (experimental) Upright Row 30,000 lifts Bulgarian Split Squat (experimental) Good Morning 16,000 lifts

Bodyweight

Pull Ups 629,000 lifts Push Ups 281,000 lifts Dips 256,000 lifts Chin Ups 117,000 lifts Muscle Ups 29,000 lifts Single Leg Squat (experimental) Sit Ups 30,000 lifts Crunches 17,000 lifts Burpees (experimental)

Olympic

Power Clean 322,000 lifts Clean & Jerk 114,000 lifts Snatch 118,000 lifts Clean 90,000 lifts Push Press 78,000 lifts Clean & Press 95,000 lifts Overhead Squat (experimental) Thruster 10,000 lifts Power Snatch (experimental) Push Jerk 8,000 lifts

Dumbbell

Dumbbell Bench Press 377,000 lifts Dumbbell Curl 367,000 lifts Dumbbell Shoulder Press 205,000 lifts Incline Dumbbell Press 78,000 lifts Dumbbell Row 92,000 lifts Dumbbell Hammer Curl (experimental) Dumbbell Lunge 21,000 lifts Dumbbell Lateral Raise 62,000 lifts Dumbbell Fly 25,000 lifts Dumbbell Tricep Extension 18,000 lifts Dumbbell Shrug 30,000 lifts Dumbbell Concentration Curl 17,000 lifts Dumbbell Bulgarian Split Squat (experimental) Lying Dumbbell Tricep Extension 8,000 lifts Incline Dumbbell Fly 10,000 lifts Dumbbell Front Raise 24,000 lifts Decline Dumbbell Bench Press (experimental)

Machine

Sled Leg Press 162,000 lifts Horizontal Leg Press 98,000 lifts Leg Extension 62,000 lifts Calf Raise 35,000 lifts Vertical Leg Press (experimental) Seated Leg Curl 24,000 lifts Lying Leg Curl 19,000 lifts Hip Abduction (experimental) Hack Squat (experimental) Hip Adduction (experimental)

Cable

Lat Pulldown 151,000 lifts Tricep Pushdown 37,000 lifts Seated Cable Row (experimental) Tricep Rope Pushdown 31,000 lifts Face Pull (experimental) + More Exercises

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Exercise Comparisons

Compare bench versus one of the following exercises:

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