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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 10,959,000 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 x1.57 103 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 x1.23 127 x1.58 157 x1.96
85 58 x0.68 79 x0.93 104 x1.23 134 x1.57 165 x1.94
90 62 x0.69 84 x0.93 110 x1.23 140 x1.56 172 x1.91
95 67 x0.7 89 x0.94 116 x1.22 147 x1.55 179 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 x0.72 104 x0.94 133 x1.21 165 x1.5 200 x1.82
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 x1.18 188 x1.44 224 x1.73
135 99 x0.73 126 x0.93 158 x1.17 193 x1.43 230 x1.7
140 102 x0.73 130 x0.93 162 x1.16 198 x1.41 236 x1.68
All 47 70 98 132 168

These male standards were last updated a month ago and are based on 2,236,000 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 x0.47 36 x0.79 55 x1.21 76 x1.69
50 13 x0.25 24 x0.48 39 x0.79 59 x1.18 81 x1.63
55 15 x0.26 27 x0.48 43 x0.78 63 x1.15 86 x1.57
60 16 x0.27 29 x0.49 46 x0.77 67 x1.12 91 x1.52
65 18 x0.28 32 x0.49 49 x0.76 71 x1.1 96 x1.47
70 20 x0.29 34 x0.49 52 x0.75 75 x1.07 100 x1.43
75 22 x0.29 36 x0.49 55 x0.74 78 x1.04 104 x1.38
80 24 x0.3 39 x0.48 58 x0.73 82 x1.02 108 x1.35
85 26 x0.3 41 x0.48 61 x0.72 85 x1 111 x1.31
90 27 x0.3 43 x0.48 63 x0.7 88 x0.98 115 x1.27
95 29 x0.3 45 x0.47 66 x0.69 91 x0.95 118 x1.24
100 30 x0.3 47 x0.47 68 x0.68 94 x0.94 121 x1.21
105 32 x0.31 49 x0.47 71 x0.67 96 x0.92 124 x1.18
110 34 x0.31 51 x0.46 73 x0.66 99 x0.9 127 x1.16
115 35 x0.3 53 x0.46 75 x0.65 101 x0.88 130 x1.13
120 37 x0.3 55 x0.45 77 x0.64 104 x0.87 133 x1.11
All 17 31 50 74 100

These female standards were last updated a month ago and are based on 309,000 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 10,959,000 lifts Squat 6,355,000 lifts Deadlift 6,422,000 lifts Shoulder Press 1,590,000 lifts Military Press 187,000 lifts Barbell Curl 782,000 lifts Incline Bench Press 329,000 lifts Hex Bar Deadlift 224,000 lifts Front Squat 533,000 lifts Bent Over Row 500,000 lifts Sumo Deadlift 79,000 lifts Hip Thrust 124,000 lifts Romanian Deadlift 133,000 lifts EZ Bar Curl 6,000 lifts Close Grip Bench Press 36,000 lifts Barbell Shrug 73,000 lifts Decline Bench Press 64,000 lifts Rack Pull 29,000 lifts Seated Shoulder Press 2,000 lifts Pendlay Row 43,000 lifts T-Bar Row 50,000 lifts Preacher Curl 26,000 lifts Lying Tricep Extension 35,000 lifts Box Squat 17,000 lifts Tricep Extension 44,000 lifts Bulgarian Split Squat 9,000 lifts Barbell Lunge 9,000 lifts Upright Row 43,000 lifts Stiff Legged Deadlift 13,000 lifts Good Morning 25,000 lifts Wrist Curl 9,000 lifts Split Squat 4,000 lifts Zercher Squat 8,000 lifts Reverse Barbell Curl 682 lifts Floor Press 11,000 lifts Reverse Grip Bench Press 572 lifts Landmine Squat 2,000 lifts Reverse Wrist Curl 3,000 lifts

Bodyweight

Pull Ups 908,000 lifts Push Ups 436,000 lifts Dips 365,000 lifts Chin Ups 201,000 lifts Bodyweight Squat 30,000 lifts Sit Ups 50,000 lifts Muscle Ups 48,000 lifts One Arm Pull Ups 1,000 lifts Single Leg Squat 15,000 lifts Diamond Pushups 1,000 lifts Lunge 7,000 lifts Back Extension 631 lifts Crunches 29,000 lifts Russian Twist 671 lifts Neutral Grip Pull Ups 986 lifts One Arm Push Ups 12,000 lifts Burpees 10,000 lifts Handstand Push Ups 10,000 lifts Toes To Bar 519 lifts Lying Leg Raise 439 lifts Hanging Leg Raise 708 lifts Glute Bridge 514 lifts Inverted Row 513 lifts Glute Ham Raise 242 lifts

Olympic

Power Clean 402,000 lifts Clean and Jerk 149,000 lifts Snatch 152,000 lifts Clean 118,000 lifts Hang Clean 2,000 lifts Push Press 103,000 lifts Overhead Squat 14,000 lifts Power Snatch 7,000 lifts Clean and Press 105,000 lifts Thruster 17,000 lifts Push Jerk 14,000 lifts

Dumbbell

Dumbbell Bench Press 746,000 lifts Dumbbell Curl 594,000 lifts Dumbbell Shoulder Press 360,000 lifts Incline Dumbbell Bench Press 182,000 lifts Dumbbell Row 151,000 lifts Dumbbell Hammer Curl 41,000 lifts Goblet Squat 23,000 lifts Dumbbell Lateral Raise 102,000 lifts Dumbbell Shrug 50,000 lifts Dumbbell Lunge 39,000 lifts Dumbbell Tricep Extension 38,000 lifts Dumbbell Fly 47,000 lifts Dumbbell Bulgarian Split Squat 16,000 lifts Arnold Press 14,000 lifts Decline Dumbbell Bench Press 4,000 lifts Dumbbell Front Raise 36,000 lifts Dumbbell Romanian Deadlift 1,000 lifts Lying Dumbbell Tricep Extension 17,000 lifts Incline Dumbbell Curl 8,000 lifts Dumbbell Concentration Curl 29,000 lifts Dumbbell Pullover 7,000 lifts Dumbbell Reverse Fly 5,000 lifts Incline Dumbbell Fly 16,000 lifts Dumbbell Tricep Kickback 877 lifts Dumbbell Floor Press 1,000 lifts Chest Supported Dumbbell Row 613 lifts

Machine

Sled Leg Press 303,000 lifts Horizontal Leg Press 174,000 lifts Chest Press 59,000 lifts Leg Extension 105,000 lifts Machine Shoulder Press 26,000 lifts Calf Raise 60,000 lifts Pec Deck Fly 18,000 lifts Seated Calf Raise 9,000 lifts Vertical Leg Press 16,000 lifts Seated Leg Curl 42,000 lifts Hack Squat 14,000 lifts Hip Abduction 9,000 lifts Lying Leg Curl 32,000 lifts Hip Adduction 6,000 lifts

Cable

Lat Pulldown 243,000 lifts Seated Cable Row 39,000 lifts Tricep Pushdown 73,000 lifts Tricep Rope Pushdown 51,000 lifts Cable Curl 1,000 lifts Cable Fly 11,000 lifts Face Pull 12,000 lifts Cable Lateral Raise 682 lifts One Arm Cable Curl 460 lifts Cable Crunch 568 lifts Cable Pull Through 292 lifts + More Exercises

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Exercise Comparisons

Compare bench press versus one of the following exercises:

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