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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 11,935,000 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 x1.57 226 x2.06
120 63 x0.53 97 x0.81 140 x1.16 191 x1.59 247 x2.05
130 73 x0.56 109 x0.84 154 x1.19 208 x1.6 266 x2.05
140 83 x0.59 121 x0.86 169 x1.2 224 x1.6 284 x2.03
150 93 x0.62 133 x0.88 182 x1.22 240 x1.6 302 x2.01
160 102 x0.64 144 x0.9 196 x1.22 255 x1.59 319 x2
170 112 x0.66 155 x0.91 209 x1.23 270 x1.59 336 x1.98
180 121 x0.67 166 x0.92 221 x1.23 284 x1.58 352 x1.95
190 130 x0.68 177 x0.93 234 x1.23 298 x1.57 367 x1.93
200 139 x0.69 187 x0.94 245 x1.23 312 x1.56 382 x1.91
210 148 x0.7 197 x0.94 257 x1.22 325 x1.55 397 x1.89
220 156 x0.71 207 x0.94 269 x1.22 338 x1.53 411 x1.87
230 165 x0.72 217 x0.94 280 x1.22 350 x1.52 425 x1.85
240 173 x0.72 227 x0.94 290 x1.21 362 x1.51 438 x1.82
250 181 x0.73 236 x0.94 301 x1.2 374 x1.5 451 x1.8
260 189 x0.73 245 x0.94 311 x1.2 385 x1.48 463 x1.78
270 197 x0.73 254 x0.94 321 x1.19 397 x1.47 476 x1.76
280 205 x0.73 263 x0.94 331 x1.18 408 x1.46 488 x1.74
290 213 x0.73 272 x0.94 341 x1.18 418 x1.44 499 x1.72
300 220 x0.73 280 x0.93 351 x1.17 429 x1.43 511 x1.7
310 228 x0.73 288 x0.93 360 x1.16 439 x1.42 522 x1.68
All 103 154 217 291 372

These male standards were last updated 3 days ago and are based on 2,521,000 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 71 x0.79 111 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 x0.48 87 x0.79 130 x1.18 180 x1.63
120 32 x0.26 58 x0.48 94 x0.78 139 x1.16 190 x1.58
130 36 x0.27 63 x0.49 101 x0.78 147 x1.13 200 x1.54
140 39 x0.28 69 x0.49 107 x0.77 155 x1.11 209 x1.49
150 43 x0.29 74 x0.49 114 x0.76 163 x1.08 217 x1.45
160 47 x0.29 78 x0.49 120 x0.75 170 x1.06 226 x1.41
170 51 x0.3 83 x0.49 126 x0.74 177 x1.04 234 x1.38
180 54 x0.3 88 x0.49 131 x0.73 183 x1.02 241 x1.34
190 58 x0.3 92 x0.48 137 x0.72 190 x1 249 x1.31
200 61 x0.31 96 x0.48 142 x0.71 196 x0.98 256 x1.28
210 65 x0.31 101 x0.48 147 x0.7 202 x0.96 263 x1.25
220 68 x0.31 105 x0.48 152 x0.69 208 x0.94 269 x1.22
230 71 x0.31 109 x0.47 157 x0.68 213 x0.93 275 x1.2
240 74 x0.31 113 x0.47 161 x0.67 219 x0.91 282 x1.17
250 77 x0.31 116 x0.47 166 x0.66 224 x0.9 288 x1.15
260 80 x0.31 120 x0.46 170 x0.65 229 x0.88 293 x1.13
All 38 69 111 163 222

These female standards were last updated 3 days ago and are based on 339,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

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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 11,935,000 lifts Squat 6,897,000 lifts Deadlift 7,022,000 lifts Shoulder Press 1,768,000 lifts Military Press 249,000 lifts Barbell Curl 846,000 lifts Incline Bench Press 364,000 lifts Hex Bar Deadlift 279,000 lifts Front Squat 592,000 lifts Bent Over Row 554,000 lifts Sumo Deadlift 102,000 lifts Hip Thrust 139,000 lifts Romanian Deadlift 146,000 lifts EZ Bar Curl 15,000 lifts Close Grip Bench Press 45,000 lifts Box Squat 22,000 lifts Rack Pull 35,000 lifts Decline Bench Press 70,000 lifts Barbell Shrug 99,000 lifts Pendlay Row 48,000 lifts T-Bar Row 69,000 lifts Seated Shoulder Press 35,000 lifts Preacher Curl 31,000 lifts Lying Tricep Extension 61,000 lifts Floor Press 14,000 lifts Tricep Extension 47,000 lifts Upright Row 45,000 lifts Reverse Barbell Curl 1,000 lifts Barbell Lunge 12,000 lifts Wrist Curl 10,000 lifts Good Morning 27,000 lifts Bulgarian Split Squat 11,000 lifts Zercher Squat 10,000 lifts Stiff Legged Deadlift 16,000 lifts Landmine Squat 3,000 lifts Split Squat 5,000 lifts Reverse Grip Bench Press 1,000 lifts Reverse Wrist Curl 4,000 lifts

Bodyweight

Pull Ups 973,000 lifts Push Ups 473,000 lifts Dips 390,000 lifts Chin Ups 219,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Single Leg Squat 18,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts Handstand Push Ups 11,000 lifts Hanging Leg Raise 1,000 lifts One Arm Push Ups 14,000 lifts Back Extension 1,000 lifts Crunches 31,000 lifts Burpees 11,000 lifts One Arm Pull Ups 3,000 lifts Neutral Grip Pull Ups 2,000 lifts Inverted Row 1,000 lifts Lying Leg Raise 1,000 lifts Lunge 8,000 lifts Toes To Bar 1,000 lifts Glute Bridge 1,000 lifts Russian Twist 1,000 lifts Glute Ham Raise 609 lifts

Olympic

Power Clean 447,000 lifts Snatch 187,000 lifts Clean and Jerk 183,000 lifts Push Press 135,000 lifts Clean 150,000 lifts Hang Clean 31,000 lifts Overhead Squat 42,000 lifts Thruster 45,000 lifts Power Snatch 33,000 lifts Clean and Press 132,000 lifts Push Jerk 40,000 lifts

Dumbbell

Dumbbell Bench Press 854,000 lifts Dumbbell Curl 668,000 lifts Dumbbell Shoulder Press 421,000 lifts Incline Dumbbell Bench Press 207,000 lifts Dumbbell Row 164,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 197,000 lifts Arnold Press 18,000 lifts Goblet Squat 29,000 lifts Dumbbell Fly 52,000 lifts Dumbbell Bulgarian Split Squat 19,000 lifts Dumbbell Lunge 43,000 lifts Dumbbell Shrug 54,000 lifts Dumbbell Tricep Extension 42,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Pullover 9,000 lifts Incline Dumbbell Curl 10,000 lifts Dumbbell Tricep Kickback 2,000 lifts Decline Dumbbell Bench Press 5,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

Sled Leg Press 341,000 lifts Horizontal Leg Press 191,000 lifts Chest Press 75,000 lifts Leg Extension 116,000 lifts Machine Shoulder Press 33,000 lifts Calf Raise 65,000 lifts Lying Leg Curl 36,000 lifts Pec Deck Fly 23,000 lifts Seated Leg Curl 46,000 lifts Hack Squat 17,000 lifts Vertical Leg Press 20,000 lifts Seated Calf Raise 12,000 lifts Hip Abduction 11,000 lifts Hip Adduction 7,000 lifts

Cable

Lat Pulldown 265,000 lifts Seated Cable Row 48,000 lifts Tricep Pushdown 81,000 lifts Tricep Rope Pushdown 56,000 lifts Cable Fly 14,000 lifts Face Pull 14,000 lifts Cable Curl 4,000 lifts Cable Lateral Raise 1,000 lifts Cable Crunch 1,000 lifts Cable Pull Through 749 lifts One Arm Cable Curl 1,000 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 Incline Bench Press Hex Bar Deadlift Front Squat Bent Over Row Sumo Deadlift Hip Thrust Romanian Deadlift EZ Bar Curl Close Grip Bench Press Box Squat Rack Pull Decline Bench Press Barbell Shrug Pendlay Row T-Bar Row Seated Shoulder Press Preacher Curl Lying Tricep Extension Floor Press Tricep Extension Upright Row Reverse Barbell Curl Barbell Lunge Wrist Curl Good Morning Bulgarian Split Squat Zercher Squat Stiff Legged Deadlift Landmine Squat Split Squat Reverse Grip Bench Press Reverse Wrist Curl

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