Bench Press

Bench Press Standards

Measured in kg

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 38,947,351 lifts by Strength Level users

Male Bench Press Standards (kg)

Entire Community

Strength LevelWeight
Beginner47 kg
Novice70 kg
Intermediate98 kg
Advanced132 kg
Elite169 kg

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

What is the average Bench Press? The average Bench Press weight for a male lifter is 98 kg (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 47 kg (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
5024385779103
5529456487113
6034517296123
65395779104132
70446285112141
75496892119149
80537498127157
855879105134165
906284111141172
956789116147180
1007194122153187
1057599128160194
11080104133166200
11584109138172207
12088113143177213
12592118148183219
13095122153188225
13599126158194231
140103130163199236

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.