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)

Show bodyweight ratios

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.

Show bodyweight ratios

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.

The Strength Level Calculator can show your exact level of strength at any bodyweight.

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.