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 4,132,000 lifts by Strength Level users.

Go to 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
120 65 x0.54 98 x0.82 141 x1.17 191 x1.59 246 x2.05
130 74 x0.57 110 x0.85 155 x1.19 208 x1.6 265 x2.04
140 84 x0.6 122 x0.87 169 x1.21 224 x1.6 283 x2.02
150 94 x0.62 133 x0.89 183 x1.22 239 x1.6 301 x2.01
160 103 x0.64 145 x0.9 196 x1.22 254 x1.59 317 x1.98
170 112 x0.66 156 x0.92 208 x1.23 269 x1.58 334 x1.96
180 121 x0.67 166 x0.92 221 x1.23 283 x1.57 349 x1.94
190 130 x0.69 177 x0.93 233 x1.22 296 x1.56 364 x1.92
200 139 x0.7 187 x0.93 244 x1.22 309 x1.55 379 x1.89
210 148 x0.7 197 x0.94 256 x1.22 322 x1.53 393 x1.87
220 156 x0.71 207 x0.94 267 x1.21 335 x1.52 407 x1.85
230 165 x0.72 216 x0.94 278 x1.21 347 x1.51 420 x1.83
240 173 x0.72 225 x0.94 288 x1.2 358 x1.49 433 x1.8
250 181 x0.72 235 x0.94 298 x1.19 370 x1.48 445 x1.78
260 189 x0.73 243 x0.94 308 x1.19 381 x1.47 458 x1.76
270 196 x0.73 252 x0.93 318 x1.18 392 x1.45 470 x1.74
280 204 x0.73 261 x0.93 328 x1.17 403 x1.44 481 x1.72
290 211 x0.73 269 x0.93 337 x1.16 413 x1.42 493 x1.7
300 219 x0.73 277 x0.92 347 x1.16 423 x1.41 504 x1.68
310 226 x0.73 286 x0.92 356 x1.15 433 x1.4 515 x1.66
All 104 154 216 289 369

These male standards were last updated 3 days ago and are based on 949,000 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
100 23 x0.23 46 x0.46 79 x0.79 121 x1.21 168 x1.68
110 27 x0.25 52 x0.47 86 x0.78 129 x1.18 179 x1.62
120 31 x0.26 57 x0.47 93 x0.77 138 x1.15 188 x1.57
130 35 x0.27 62 x0.48 99 x0.76 145 x1.12 197 x1.52
140 38 x0.27 67 x0.48 105 x0.75 153 x1.09 206 x1.47
150 42 x0.28 72 x0.48 111 x0.74 160 x1.07 214 x1.43
160 45 x0.28 76 x0.48 117 x0.73 167 x1.04 222 x1.39
170 49 x0.29 81 x0.47 122 x0.72 173 x1.02 229 x1.35
180 52 x0.29 85 x0.47 128 x0.71 179 x1 237 x1.31
190 55 x0.29 89 x0.47 133 x0.7 185 x0.97 243 x1.28
200 58 x0.29 93 x0.46 138 x0.69 191 x0.95 250 x1.25
210 62 x0.29 97 x0.46 142 x0.68 196 x0.94 256 x1.22
220 65 x0.29 101 x0.46 147 x0.67 202 x0.92 262 x1.19
230 67 x0.29 104 x0.45 151 x0.66 207 x0.9 268 x1.17
240 70 x0.29 108 x0.45 156 x0.65 212 x0.88 274 x1.14
250 73 x0.29 111 x0.45 160 x0.64 217 x0.87 280 x1.12
260 76 x0.29 115 x0.44 164 x0.63 222 x0.85 285 x1.1
All 37 67 108 159 217

These female standards were last updated 3 days ago and are based on 154,000 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 4,132,000 lifts Deadlift 2,485,000 lifts Squat 2,388,000 lifts Shoulder Press 663,000 lifts Barbell Curl 357,000 lifts Bent Over Row 224,000 lifts Front Squat 235,000 lifts Incline Bench Press 26,000 lifts Hex Bar Deadlift 25,000 lifts Romanian Deadlift 22,000 lifts Barbell Shrug 9,000 lifts Hip Thrust 14,000 lifts Upright Row 10,000 lifts Decline Bench Press 6,000 lifts Good Morning 5,000 lifts T-Bar Row (experimental) Pendlay Row (experimental) Lying Tricep Extension (experimental) Tricep Extension (experimental)

Bodyweight

Pull Ups 313,000 lifts Push Ups 86,000 lifts Dips 126,000 lifts Chin Ups 19,000 lifts Muscle Ups (experimental) Sit Ups (experimental) Crunches (experimental)

Olympic

Power Clean 214,000 lifts Snatch 66,000 lifts Clean & Jerk 66,000 lifts Push Press 44,000 lifts Clean 47,000 lifts Clean & Press 79,000 lifts Thruster (experimental) Push Jerk (experimental)

Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + 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