Bench Press

Bench Press Standards

Measured in lb

Bench Press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Bench Press standards are based on 37,905,640 lifts by Strength Level users

Male Bench Press Standards (lb)

Entire Community

Strength LevelWeight
Beginner103 lb
Novice154 lb
Intermediate217 lb
Advanced291 lb
Elite372 lb

How much should I be able to Bench Press? (lb)

What is the average Bench Press? The average Bench Press weight for a male lifter is 217 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Bench Press? Male beginners should aim to lift 103 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
1105384125173226
1206397140191247
13073109154208266
14083121169224285
15093133182240302
160102144196255319
170112155209270336
180121166221284352
190130177234298367
200139187246312382
210148197257325397
220156207269338411
230165217280350425
240173227291362438
250181236301374451
260190245312386464
270197254322397476
280205263332408488
290213272341419500
300220280351429511
310228289360439523

How many sets and reps of Bench Press should I do?

These are the most popular Bench Press workouts done by male lifters:

5x5 19%
3x5 14%
3x10 6%
3x8 6%
4x5 4%

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Recommended Program

For Bench Press we recommend following the Candito 6 Week Strength program on Boostcamp.

Boostcamp is the last lifting app you'll ever need. Follow proven programs, build custom routines, track workouts, and measure training results.

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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.