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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 9,530,000 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 x1.23 270 x1.59 336 x1.97
180 120 x0.67 166 x0.92 221 x1.23 284 x1.58 351 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 x1.55 382 x1.91
210 147 x0.7 197 x0.94 256 x1.22 324 x1.54 396 x1.89
220 156 x0.71 207 x0.94 268 x1.22 337 x1.53 410 x1.86
230 164 x0.71 216 x0.94 279 x1.21 349 x1.52 423 x1.84
240 172 x0.72 226 x0.94 289 x1.21 361 x1.5 437 x1.82
250 180 x0.72 235 x0.94 300 x1.2 373 x1.49 449 x1.8
260 188 x0.72 244 x0.94 310 x1.19 384 x1.48 462 x1.78
270 196 x0.73 253 x0.94 320 x1.19 395 x1.46 474 x1.76
280 204 x0.73 262 x0.93 330 x1.18 406 x1.45 486 x1.74
290 211 x0.73 270 x0.93 339 x1.17 417 x1.44 498 x1.72
300 219 x0.73 279 x0.93 349 x1.16 427 x1.42 509 x1.7
310 226 x0.73 287 x0.93 358 x1.16 437 x1.41 520 x1.68
All 103 153 216 290 371

These male standards were last updated a month ago and are based on 1,916,000 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 46 x0.46 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 x0.78 138 x1.15 189 x1.58
130 35 x0.27 63 x0.48 100 x0.77 146 x1.13 198 x1.53
140 39 x0.28 68 x0.48 107 x0.76 154 x1.1 207 x1.48
150 43 x0.28 73 x0.48 113 x0.75 161 x1.08 216 x1.44
160 46 x0.29 77 x0.48 119 x0.74 168 x1.05 224 x1.4
170 50 x0.29 82 x0.48 124 x0.73 175 x1.03 232 x1.36
180 53 x0.3 86 x0.48 130 x0.72 181 x1.01 239 x1.33
190 57 x0.3 91 x0.48 135 x0.71 188 x0.99 246 x1.3
200 60 x0.3 95 x0.47 140 x0.7 194 x0.97 253 x1.26
210 63 x0.3 99 x0.47 145 x0.69 199 x0.95 260 x1.24
220 66 x0.3 103 x0.47 150 x0.68 205 x0.93 266 x1.21
230 70 x0.3 107 x0.46 154 x0.67 210 x0.91 272 x1.18
240 73 x0.3 110 x0.46 159 x0.66 216 x0.9 278 x1.16
250 76 x0.3 114 x0.46 163 x0.65 221 x0.88 284 x1.13
260 78 x0.3 118 x0.45 167 x0.64 226 x0.87 289 x1.11
All 38 68 110 161 220

These female standards were last updated a month ago and are based on 276,000 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 9,530,000 lifts Squat 5,590,000 lifts Deadlift 5,679,000 lifts Shoulder Press 1,436,000 lifts Military Press 108,000 lifts Barbell Curl 710,000 lifts Front Squat 480,000 lifts Incline Bench Press 271,000 lifts Bent Over Row 448,000 lifts Hex Bar Deadlift 179,000 lifts Sumo Deadlift 47,000 lifts Romanian Deadlift 113,000 lifts Hip Thrust 99,000 lifts Close Grip Bench Press 21,000 lifts T-Bar Row 42,000 lifts Barbell Shrug 64,000 lifts Tricep Extension 38,000 lifts Rack Pull 18,000 lifts Pendlay Row 34,000 lifts Lying Tricep Extension 29,000 lifts Preacher Curl 17,000 lifts Decline Bench Press 53,000 lifts Stiff Legged Deadlift 8,000 lifts Wrist Curl 5,000 lifts Box Squat 10,000 lifts Upright Row 38,000 lifts Barbell Lunge 5,000 lifts Floor Press 6,000 lifts Zercher Squat 4,000 lifts Bulgarian Split Squat 5,000 lifts Reverse Wrist Curl 2,000 lifts Split Squat 2,000 lifts Good Morning 21,000 lifts Landmine Squat 1,000 lifts

Bodyweight

Pull Ups 797,000 lifts Push Ups 375,000 lifts Dips 321,000 lifts Chin Ups 168,000 lifts Bodyweight Squat 18,000 lifts Sit Ups 43,000 lifts Muscle Ups 41,000 lifts One Arm Push Ups 8,000 lifts Single Leg Squat 10,000 lifts Burpees 6,000 lifts Crunches 24,000 lifts Handstand Push Ups 6,000 lifts Lunge 4,000 lifts

Olympic

Power Clean 372,000 lifts Snatch 139,000 lifts Clean and Jerk 135,000 lifts Clean 108,000 lifts Push Press 93,000 lifts Clean and Press 101,000 lifts Power Snatch 4,000 lifts Thruster 15,000 lifts Overhead Squat 9,000 lifts Push Jerk 12,000 lifts

Dumbbell

Dumbbell Bench Press 594,000 lifts Dumbbell Curl 504,000 lifts Dumbbell Shoulder Press 297,000 lifts Incline Dumbbell Bench Press 139,000 lifts Dumbbell Lateral Raise 86,000 lifts Dumbbell Row 127,000 lifts Dumbbell Hammer Curl 24,000 lifts Dumbbell Fly 39,000 lifts Goblet Squat 12,000 lifts Dumbbell Tricep Extension 30,000 lifts Dumbbell Shrug 42,000 lifts Dumbbell Concentration Curl 25,000 lifts Arnold Press 8,000 lifts Dumbbell Lunge 32,000 lifts Dumbbell Bulgarian Split Squat 10,000 lifts Incline Dumbbell Curl 5,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Reverse Fly 3,000 lifts Dumbbell Front Raise 32,000 lifts Dumbbell Pullover 4,000 lifts Incline Dumbbell Fly 14,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 242,000 lifts Horizontal Leg Press 142,000 lifts Chest Press 32,000 lifts Leg Extension 87,000 lifts Machine Shoulder Press 14,000 lifts Calf Raise 50,000 lifts Seated Leg Curl 35,000 lifts Seated Calf Raise 5,000 lifts Hack Squat 8,000 lifts Vertical Leg Press 9,000 lifts Pec Deck Fly 10,000 lifts Lying Leg Curl 27,000 lifts Hip Abduction 5,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 205,000 lifts Seated Cable Row 23,000 lifts Tricep Pushdown 59,000 lifts Tricep Rope Pushdown 43,000 lifts Face Pull 7,000 lifts Cable Fly 6,000 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 Front Squat Incline Bench Press Bent Over Row Hex Bar Deadlift Sumo Deadlift Romanian Deadlift Hip Thrust Close Grip Bench Press T-Bar Row Barbell Shrug Tricep Extension Rack Pull Pendlay Row Lying Tricep Extension Preacher Curl Decline Bench Press Stiff Legged Deadlift Wrist Curl Box Squat Upright Row Barbell Lunge Floor Press Zercher Squat Bulgarian Split Squat Reverse Wrist Curl Split Squat Good Morning Landmine Squat

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