Register Log In

Bench Press Standards (kg)

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 12,363,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
Apply age bonus:

Male Bench Press Standards (kg)

BW Beg. Nov. Int. Adv. Elite
50 24 x0.48 38 x0.77 57 x1.13 79 x1.57 103 x2.06
55 29 x0.53 45 x0.81 64 x1.17 87 x1.59 113 x2.05
60 34 x0.57 51 x0.84 72 x1.19 96 x1.6 123 x2.04
65 39 x0.6 57 x0.87 79 x1.21 104 x1.6 132 x2.03
70 44 x0.63 62 x0.89 85 x1.22 112 x1.6 140 x2.01
75 49 x0.65 68 x0.91 92 x1.23 119 x1.59 149 x1.99
80 53 x0.67 74 x0.92 98 x1.23 127 x1.58 157 x1.96
85 58 x0.68 79 x0.93 105 x1.23 134 x1.57 165 x1.94
90 62 x0.69 84 x0.94 111 x1.23 140 x1.56 172 x1.91
95 67 x0.7 89 x0.94 116 x1.22 147 x1.55 180 x1.89
100 71 x0.71 94 x0.94 122 x1.22 153 x1.53 187 x1.87
105 75 x0.72 99 x0.94 128 x1.21 160 x1.52 193 x1.84
110 80 x0.72 104 x0.94 133 x1.21 166 x1.51 200 x1.82
115 84 x0.73 109 x0.94 138 x1.2 171 x1.49 207 x1.8
120 88 x0.73 113 x0.94 143 x1.19 177 x1.48 213 x1.77
125 91 x0.73 118 x0.94 148 x1.19 183 x1.46 219 x1.75
130 95 x0.73 122 x0.94 153 x1.18 188 x1.45 225 x1.73
135 99 x0.73 126 x0.93 158 x1.17 193 x1.43 231 x1.71
140 103 x0.73 130 x0.93 163 x1.16 199 x1.42 236 x1.69
All 47 70 98 132 169

These male standards were last updated 3 days ago and are based on 2,610,000 filtered lifts.

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

Female Bench Press Standards (kg)

BW Beg. Nov. Int. Adv. Elite
40 8 x0.21 18 x0.45 32 x0.79 50 x1.24 70 x1.76
45 10 x0.23 21 x0.46 36 x0.79 55 x1.21 76 x1.69
50 12 x0.25 24 x0.48 40 x0.79 59 x1.18 82 x1.63
55 15 x0.26 27 x0.48 43 x0.78 64 x1.16 87 x1.58
60 17 x0.28 29 x0.49 47 x0.78 68 x1.13 92 x1.53
65 19 x0.28 32 x0.49 50 x0.77 72 x1.1 96 x1.48
70 20 x0.29 34 x0.49 53 x0.76 75 x1.08 100 x1.44
75 22 x0.3 37 x0.49 56 x0.74 79 x1.05 105 x1.39
80 24 x0.3 39 x0.49 59 x0.73 82 x1.03 108 x1.36
85 26 x0.3 41 x0.49 61 x0.72 86 x1.01 112 x1.32
90 28 x0.31 44 x0.48 64 x0.71 89 x0.99 116 x1.29
95 29 x0.31 46 x0.48 67 x0.7 92 x0.96 119 x1.25
100 31 x0.31 48 x0.48 69 x0.69 95 x0.95 123 x1.23
105 33 x0.31 50 x0.47 72 x0.68 97 x0.93 126 x1.2
110 34 x0.31 52 x0.47 74 x0.67 100 x0.91 129 x1.17
115 36 x0.31 54 x0.47 76 x0.66 103 x0.89 132 x1.15
120 37 x0.31 55 x0.46 78 x0.65 105 x0.88 135 x1.12
All 17 31 50 74 101

These female standards were last updated 3 days ago and are based on 349,000 filtered lifts.

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

Rate Your Lifts Against Other People

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

Calculate Your Strength

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 12,363,000 lifts Squat 7,141,000 lifts Deadlift 7,251,000 lifts Shoulder Press 1,810,000 lifts Military Press 271,000 lifts Barbell Curl 862,000 lifts Incline Bench Press 405,000 lifts Front Squat 608,000 lifts Bent Over Row 567,000 lifts Hex Bar Deadlift 293,000 lifts Sumo Deadlift 142,000 lifts Hip Thrust 171,000 lifts Romanian Deadlift 173,000 lifts EZ Bar Curl 47,000 lifts Close Grip Bench Press 74,000 lifts Barbell Shrug 102,000 lifts Seated Shoulder Press 38,000 lifts Preacher Curl 66,000 lifts Rack Pull 63,000 lifts Tricep Extension 69,000 lifts Decline Bench Press 92,000 lifts T-Bar Row 71,000 lifts Box Squat 46,000 lifts Pendlay Row 77,000 lifts Floor Press 39,000 lifts Barbell Lunge 36,000 lifts Good Morning 51,000 lifts Upright Row 69,000 lifts Reverse Barbell Curl 23,000 lifts Wrist Curl 35,000 lifts Bulgarian Split Squat 35,000 lifts Stiff Legged Deadlift 41,000 lifts Reverse Wrist Curl 27,000 lifts Lying Tricep Extension 63,000 lifts Zercher Squat 37,000 lifts Split Squat 28,000 lifts Reverse Grip Bench Press 28,000 lifts Landmine Squat 28,000 lifts

Bodyweight

Pull Ups 1,003,000 lifts Push Ups 490,000 lifts Dips 401,000 lifts Chin Ups 228,000 lifts Bodyweight Squat 40,000 lifts Single Leg Squat 19,000 lifts Sit Ups 57,000 lifts Crunches 32,000 lifts Muscle Ups 54,000 lifts Neutral Grip Pull Ups 3,000 lifts Diamond Pushups 4,000 lifts Handstand Push Ups 12,000 lifts Burpees 12,000 lifts One Arm Push Ups 15,000 lifts Hanging Leg Raise 2,000 lifts One Arm Pull Ups 4,000 lifts Back Extension 2,000 lifts Lying Leg Raise 1,000 lifts Toes To Bar 1,000 lifts Lunge 9,000 lifts Inverted Row 1,000 lifts Glute Bridge 2,000 lifts Glute Ham Raise 733 lifts Russian Twist 2,000 lifts

Olympic

Power Clean 456,000 lifts Clean and Jerk 187,000 lifts Snatch 191,000 lifts Overhead Squat 43,000 lifts Clean 153,000 lifts Hang Clean 33,000 lifts Push Press 137,000 lifts Power Snatch 34,000 lifts Push Jerk 41,000 lifts Clean and Press 133,000 lifts Thruster 46,000 lifts

Dumbbell

Dumbbell Bench Press 898,000 lifts Dumbbell Curl 692,000 lifts Dumbbell Shoulder Press 440,000 lifts Incline Dumbbell Bench Press 243,000 lifts Dumbbell Hammer Curl 77,000 lifts Dumbbell Row 192,000 lifts Goblet Squat 57,000 lifts Dumbbell Lateral Raise 201,000 lifts Dumbbell Fly 77,000 lifts Arnold Press 43,000 lifts Dumbbell Shrug 79,000 lifts Dumbbell Lunge 69,000 lifts Dumbbell Tricep Extension 66,000 lifts Dumbbell Bulgarian Split Squat 45,000 lifts Incline Dumbbell Curl 36,000 lifts Dumbbell Romanian Deadlift 30,000 lifts Dumbbell Front Raise 60,000 lifts Dumbbell Tricep Kickback 26,000 lifts Dumbbell Concentration Curl 55,000 lifts Dumbbell Pullover 32,000 lifts Incline Dumbbell Fly 42,000 lifts Dumbbell Floor Press 27,000 lifts Lying Dumbbell Tricep Extension 40,000 lifts Chest Supported Dumbbell Row 24,000 lifts Decline Dumbbell Bench Press 29,000 lifts Dumbbell Reverse Fly 28,000 lifts

Machine

Sled Leg Press 414,000 lifts Horizontal Leg Press 226,000 lifts Chest Press 105,000 lifts Leg Extension 147,000 lifts Machine Shoulder Press 59,000 lifts Calf Raise 93,000 lifts Pec Deck Fly 51,000 lifts Hack Squat 45,000 lifts Seated Leg Curl 73,000 lifts Lying Leg Curl 64,000 lifts Vertical Leg Press 94,000 lifts Seated Calf Raise 37,000 lifts Hip Abduction 37,000 lifts Hip Adduction 33,000 lifts

Cable

Lat Pulldown 299,000 lifts Seated Cable Row 79,000 lifts Tricep Pushdown 107,000 lifts Face Pull 39,000 lifts Tricep Rope Pushdown 81,000 lifts Cable Fly 37,000 lifts Cable Curl 27,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Crunch 25,000 lifts Cable Pull Through 24,000 lifts + More Exercises

Can't find the exercise you want?

Suggest an exercise

Exercise Comparisons

Compare bench press versus one of the following exercises:

Squat Deadlift Shoulder Press Military Press Barbell Curl Incline Bench Press Front Squat Bent Over Row Hex Bar Deadlift Sumo Deadlift Hip Thrust Romanian Deadlift EZ Bar Curl Close Grip Bench Press Barbell Shrug Seated Shoulder Press Preacher Curl Rack Pull Tricep Extension Decline Bench Press T-Bar Row Box Squat Pendlay Row Floor Press Barbell Lunge Good Morning Upright Row Reverse Barbell Curl Wrist Curl Bulgarian Split Squat Stiff Legged Deadlift Reverse Wrist Curl Lying Tricep Extension Zercher Squat Split Squat Reverse Grip Bench Press Landmine Squat