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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 8,889,000 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 (kg)

BW Beg. Nov. Int. Adv. Elite
50 24 x0.48 38 x0.77 57 x1.14 79 x1.58 103 x2.06
55 29 x0.53 45 x0.81 64 x1.17 88 x1.59 113 x2.06
60 34 x0.57 51 x0.84 71 x1.19 96 x1.6 123 x2.04
65 39 x0.6 57 x0.87 78 x1.21 104 x1.6 132 x2.03
70 44 x0.62 62 x0.89 85 x1.22 112 x1.6 140 x2.01
75 48 x0.65 68 x0.91 92 x1.22 119 x1.59 149 x1.98
80 53 x0.66 73 x0.92 98 x1.23 126 x1.58 157 x1.96
85 58 x0.68 79 x0.93 104 x1.23 133 x1.57 165 x1.94
90 62 x0.69 84 x0.93 110 x1.22 140 x1.56 172 x1.91
95 66 x0.7 89 x0.94 116 x1.22 147 x1.54 179 x1.89
100 71 x0.71 94 x0.94 122 x1.22 153 x1.53 186 x1.86
105 75 x0.71 99 x0.94 127 x1.21 159 x1.52 193 x1.84
110 79 x0.72 103 x0.94 132 x1.2 165 x1.5 200 x1.81
115 83 x0.72 108 x0.94 138 x1.2 171 x1.49 206 x1.79
120 87 x0.73 113 x0.94 143 x1.19 177 x1.47 212 x1.77
125 91 x0.73 117 x0.94 148 x1.18 182 x1.46 218 x1.75
130 95 x0.73 121 x0.93 153 x1.17 187 x1.44 224 x1.72
135 98 x0.73 125 x0.93 157 x1.16 193 x1.43 230 x1.7
140 102 x0.73 130 x0.93 162 x1.16 198 x1.41 235 x1.68
All 47 70 98 132 168

These male standards were last updated 2 days ago and are based on 1,899,000 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 x0.8 50 x1.24 70 x1.76
45 10 x0.23 21 x0.46 36 x0.79 54 x1.21 76 x1.69
50 12 x0.25 24 x0.47 39 x0.79 59 x1.18 81 x1.63
55 14 x0.26 26 x0.48 43 x0.78 63 x1.15 86 x1.57
60 16 x0.27 29 x0.48 46 x0.77 67 x1.12 91 x1.52
65 18 x0.28 32 x0.48 49 x0.76 71 x1.09 95 x1.47
70 20 x0.29 34 x0.48 52 x0.75 75 x1.06 99 x1.42
75 22 x0.29 36 x0.48 55 x0.73 78 x1.04 103 x1.38
80 24 x0.3 38 x0.48 58 x0.72 81 x1.02 107 x1.34
85 25 x0.3 41 x0.48 61 x0.71 84 x0.99 111 x1.3
90 27 x0.3 43 x0.47 63 x0.7 87 x0.97 114 x1.27
95 29 x0.3 45 x0.47 66 x0.69 90 x0.95 118 x1.24
100 30 x0.3 47 x0.47 68 x0.68 93 x0.93 121 x1.21
105 32 x0.3 49 x0.46 70 x0.67 96 x0.91 124 x1.18
110 33 x0.3 50 x0.46 72 x0.66 98 x0.89 127 x1.15
115 35 x0.3 52 x0.45 75 x0.65 101 x0.88 130 x1.13
120 36 x0.3 54 x0.45 77 x0.64 103 x0.86 132 x1.1
All 17 31 50 73 100

These female standards were last updated 2 days ago and are based on 274,000 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 Press 8,889,000 lifts Deadlift 5,323,000 lifts Squat 5,233,000 lifts Shoulder Press 1,360,000 lifts Barbell Curl 672,000 lifts Military Press 71,000 lifts Front Squat 455,000 lifts Incline Bench Press 242,000 lifts Bent Over Row 424,000 lifts Hex Bar Deadlift 160,000 lifts Romanian Deadlift 102,000 lifts Hip Thrust 88,000 lifts Sumo Deadlift 33,000 lifts Pendlay Row 30,000 lifts Barbell Shrug 59,000 lifts Preacher Curl 12,000 lifts T-Bar Row 37,000 lifts Rack Pull 11,000 lifts Close Grip Bench Press 14,000 lifts Tricep Extension 34,000 lifts Zercher Squat 3,000 lifts Decline Bench Press 49,000 lifts Lying Tricep Extension 26,000 lifts Stiff Legged Deadlift 5,000 lifts Upright Row 36,000 lifts Bulgarian Split Squat 4,000 lifts Wrist Curl 3,000 lifts Barbell Lunge 3,000 lifts Floor Press 4,000 lifts Box Squat 7,000 lifts Good Morning 19,000 lifts Split Squat 1,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 742,000 lifts Push Ups 344,000 lifts Chin Ups 150,000 lifts Dips 300,000 lifts Bodyweight Squat 11,000 lifts Sit Ups 39,000 lifts Handstand Push Ups 4,000 lifts Crunches 22,000 lifts Single Leg Squat 8,000 lifts Muscle Ups 37,000 lifts Burpees 4,000 lifts One Arm Push Ups 5,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 358,000 lifts Clean and Jerk 128,000 lifts Snatch 132,000 lifts Push Press 88,000 lifts Clean 102,000 lifts Overhead Squat 6,000 lifts Clean and Press 99,000 lifts Thruster 13,000 lifts Push Jerk 11,000 lifts Power Snatch 3,000 lifts

Dumbbell

Dumbbell Bench Press 521,000 lifts Dumbbell Curl 458,000 lifts Incline Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 266,000 lifts Dumbbell Row 115,000 lifts Dumbbell Lateral Raise 78,000 lifts Dumbbell Hammer Curl 17,000 lifts Goblet Squat 8,000 lifts Dumbbell Shrug 39,000 lifts Dumbbell Fly 34,000 lifts Dumbbell Bulgarian Split Squat 7,000 lifts Dumbbell Tricep Extension 26,000 lifts Incline Dumbbell Curl 3,000 lifts Lying Dumbbell Tricep Extension 12,000 lifts Dumbbell Lunge 28,000 lifts Arnold Press 5,000 lifts Dumbbell Front Raise 29,000 lifts Dumbbell Pullover 2,000 lifts Dumbbell Concentration Curl 22,000 lifts Incline Dumbbell Fly 13,000 lifts Dumbbell Reverse Fly 2,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 216,000 lifts Horizontal Leg Press 127,000 lifts Chest Press 20,000 lifts Leg Extension 79,000 lifts Calf Raise 45,000 lifts Machine Shoulder Press 9,000 lifts Seated Leg Curl 31,000 lifts Vertical Leg Press 6,000 lifts Pec Deck Fly 6,000 lifts Hack Squat 5,000 lifts Lying Leg Curl 24,000 lifts Hip Abduction 4,000 lifts Hip Adduction 2,000 lifts Seated Calf Raise 3,000 lifts

Cable

Lat Pulldown 188,000 lifts Tricep Pushdown 51,000 lifts Seated Cable Row 16,000 lifts Tricep Rope Pushdown 39,000 lifts Cable Fly 4,000 lifts Face Pull 5,000 lifts + More Exercises

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Exercise Comparisons

Compare bench press versus one of the following exercises:

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