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)

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
120	64 x0.53	98 x0.81	140 x1.17	191 x1.59	247 x2.05
130	74 x0.57	110 x0.84	155 x1.19	208 x1.6	266 x2.04
140	83 x0.6	121 x0.87	169 x1.21	224 x1.6	284 x2.03
150	93 x0.62	133 x0.89	182 x1.22	239 x1.6	301 x2.01
160	103 x0.64	144 x0.9	195 x1.22	255 x1.59	318 x1.99
170	112 x0.66	155 x0.91	208 x1.23	269 x1.58	334 x1.97
180	121 x0.67	166 x0.92	221 x1.23	283 x1.57	350 x1.94
190	130 x0.68	176 x0.93	233 x1.22	297 x1.56	365 x1.92
200	139 x0.69	187 x0.93	245 x1.22	310 x1.55	380 x1.9
210	147 x0.7	197 x0.94	256 x1.22	323 x1.54	394 x1.88
220	156 x0.71	207 x0.94	267 x1.21	335 x1.52	408 x1.85
230	164 x0.71	216 x0.94	278 x1.21	348 x1.51	421 x1.83
240	173 x0.72	226 x0.94	289 x1.2	360 x1.5	434 x1.81
250	181 x0.72	235 x0.94	299 x1.2	371 x1.48	447 x1.79
260	188 x0.72	244 x0.94	309 x1.19	382 x1.47	460 x1.77
270	196 x0.73	253 x0.94	319 x1.18	393 x1.46	472 x1.75
280	204 x0.73	261 x0.93	329 x1.17	404 x1.44	483 x1.73
290	211 x0.73	270 x0.93	338 x1.17	415 x1.43	495 x1.71
300	219 x0.73	278 x0.93	348 x1.16	425 x1.42	506 x1.69
310	226 x0.73	286 x0.92	357 x1.15	435 x1.4	517 x1.67
All	104	154	216	290	370

These male standards were last updated 5 days ago and are based on 1,099,000 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
100	23 x0.23	46 x0.46	79 x0.79	121 x1.21	168 x1.68
110	27 x0.24	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	198 x1.52
140	38 x0.27	67 x0.48	106 x0.75	153 x1.09	206 x1.47
150	42 x0.28	72 x0.48	111 x0.74	160 x1.07	215 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	123 x0.72	173 x1.02	230 x1.35
180	52 x0.29	85 x0.47	128 x0.71	180 x1	237 x1.32
190	55 x0.29	89 x0.47	133 x0.7	186 x0.98	244 x1.28
200	59 x0.29	93 x0.47	138 x0.69	191 x0.96	251 x1.25
210	62 x0.29	97 x0.46	143 x0.68	197 x0.94	257 x1.22
220	65 x0.29	101 x0.46	147 x0.67	202 x0.92	263 x1.2
230	68 x0.29	105 x0.45	152 x0.66	208 x0.9	269 x1.17
240	71 x0.29	108 x0.45	156 x0.65	213 x0.89	275 x1.15
250	74 x0.29	112 x0.45	160 x0.64	218 x0.87	281 x1.12
260	76 x0.29	115 x0.44	164 x0.63	223 x0.86	286 x1.1
All	37	67	109	160	218

These female standards were last updated 5 days ago and are based on 176,000 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.