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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 press standards are based on 11,361,000 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 (lb)

BW Beg. Nov. Int. Adv. Elite
110 53 x0.48 84 x0.77 125 x1.13 173 x1.57 227 x2.06
120 63 x0.53 97 x0.81 140 x1.16 191 x1.59 247 x2.06
130 73 x0.56 109 x0.84 154 x1.19 208 x1.6 266 x2.05
140 83 x0.59 121 x0.86 169 x1.2 224 x1.6 284 x2.03
150 93 x0.62 133 x0.88 182 x1.22 240 x1.6 302 x2.01
160 102 x0.64 144 x0.9 196 x1.22 255 x1.59 319 x2
170 111 x0.66 155 x0.91 209 x1.23 270 x1.59 336 x1.98
180 121 x0.67 166 x0.92 221 x1.23 284 x1.58 352 x1.95
190 130 x0.68 177 x0.93 233 x1.23 298 x1.57 367 x1.93
200 139 x0.69 187 x0.94 245 x1.23 312 x1.56 382 x1.91
210 148 x0.7 197 x0.94 257 x1.22 325 x1.55 397 x1.89
220 156 x0.71 207 x0.94 268 x1.22 337 x1.53 411 x1.87
230 165 x0.72 217 x0.94 279 x1.21 350 x1.52 424 x1.84
240 173 x0.72 226 x0.94 290 x1.21 362 x1.51 438 x1.82
250 181 x0.72 236 x0.94 301 x1.2 374 x1.49 450 x1.8
260 189 x0.73 245 x0.94 311 x1.2 385 x1.48 463 x1.78
270 197 x0.73 254 x0.94 321 x1.19 396 x1.47 475 x1.76
280 205 x0.73 263 x0.94 331 x1.18 407 x1.45 487 x1.74
290 212 x0.73 271 x0.94 341 x1.17 418 x1.44 499 x1.72
300 220 x0.73 280 x0.93 350 x1.17 428 x1.43 510 x1.7
310 227 x0.73 288 x0.93 359 x1.16 439 x1.42 522 x1.68
All 103 153 217 291 372

These male standards were last updated 4 hours ago and are based on 2,409,000 filtered lifts.

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

Female Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 19 x0.21 41 x0.45 72 x0.8 111 x1.24 157 x1.75
100 23 x0.23 47 x0.47 79 x0.79 121 x1.21 169 x1.69
110 28 x0.25 52 x0.48 87 x0.79 130 x1.18 179 x1.63
120 32 x0.26 58 x0.48 94 x0.78 139 x1.16 190 x1.58
130 36 x0.27 63 x0.49 101 x0.78 147 x1.13 199 x1.53
140 39 x0.28 68 x0.49 107 x0.77 155 x1.11 208 x1.49
150 43 x0.29 73 x0.49 113 x0.76 162 x1.08 217 x1.45
160 47 x0.29 78 x0.49 119 x0.75 169 x1.06 225 x1.41
170 51 x0.3 83 x0.49 125 x0.74 176 x1.04 233 x1.37
180 54 x0.3 87 x0.49 131 x0.73 183 x1.02 240 x1.34
190 58 x0.3 92 x0.48 136 x0.72 189 x0.99 248 x1.3
200 61 x0.3 96 x0.48 141 x0.71 195 x0.98 255 x1.27
210 64 x0.31 100 x0.48 146 x0.7 201 x0.96 261 x1.24
220 68 x0.31 104 x0.47 151 x0.69 207 x0.94 268 x1.22
230 71 x0.31 108 x0.47 156 x0.68 212 x0.92 274 x1.19
240 74 x0.31 112 x0.47 160 x0.67 218 x0.91 280 x1.17
250 77 x0.31 116 x0.46 165 x0.66 223 x0.89 286 x1.14
260 80 x0.31 119 x0.46 169 x0.65 228 x0.88 292 x1.12
All 38 69 111 163 221

These female standards were last updated 3 hours ago and are based on 327,000 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 11,361,000 lifts Squat 6,593,000 lifts Deadlift 6,732,000 lifts Shoulder Press 1,713,000 lifts Military Press 219,000 lifts Barbell Curl 822,000 lifts Front Squat 545,000 lifts Incline Bench Press 341,000 lifts Bent Over Row 535,000 lifts Hex Bar Deadlift 260,000 lifts Sumo Deadlift 87,000 lifts Hip Thrust 129,000 lifts Romanian Deadlift 138,000 lifts Close Grip Bench Press 40,000 lifts Rack Pull 31,000 lifts EZ Bar Curl 9,000 lifts Seated Shoulder Press 32,000 lifts Lying Tricep Extension 59,000 lifts T-Bar Row 66,000 lifts Preacher Curl 28,000 lifts Barbell Shrug 96,000 lifts Decline Bench Press 66,000 lifts Tricep Extension 45,000 lifts Box Squat 19,000 lifts Barbell Lunge 10,000 lifts Bulgarian Split Squat 9,000 lifts Pendlay Row 45,000 lifts Floor Press 12,000 lifts Stiff Legged Deadlift 14,000 lifts Upright Row 44,000 lifts Reverse Barbell Curl 1,000 lifts Zercher Squat 9,000 lifts Wrist Curl 9,000 lifts Good Morning 25,000 lifts Split Squat 5,000 lifts Reverse Wrist Curl 3,000 lifts Reverse Grip Bench Press 905 lifts Landmine Squat 3,000 lifts

Bodyweight

Pull Ups 932,000 lifts Push Ups 449,000 lifts Dips 374,000 lifts Chin Ups 207,000 lifts Bodyweight Squat 32,000 lifts Muscle Ups 50,000 lifts Crunches 30,000 lifts Sit Ups 52,000 lifts Diamond Pushups 1,000 lifts One Arm Pull Ups 2,000 lifts One Arm Push Ups 13,000 lifts Burpees 10,000 lifts Single Leg Squat 16,000 lifts Lunge 7,000 lifts Russian Twist 1,000 lifts Neutral Grip Pull Ups 1,000 lifts Glute Bridge 859 lifts Back Extension 1,000 lifts Handstand Push Ups 10,000 lifts Toes To Bar 818 lifts Inverted Row 772 lifts Glute Ham Raise 393 lifts Hanging Leg Raise 1,000 lifts Lying Leg Raise 703 lifts

Olympic

Power Clean 408,000 lifts Clean and Jerk 152,000 lifts Snatch 155,000 lifts Clean 120,000 lifts Hang Clean 3,000 lifts Push Press 105,000 lifts Overhead Squat 15,000 lifts Clean and Press 106,000 lifts Power Snatch 8,000 lifts Push Jerk 15,000 lifts Thruster 18,000 lifts

Dumbbell

Dumbbell Bench Press 797,000 lifts Dumbbell Curl 636,000 lifts Dumbbell Shoulder Press 397,000 lifts Incline Dumbbell Bench Press 191,000 lifts Dumbbell Row 155,000 lifts Dumbbell Hammer Curl 44,000 lifts Dumbbell Lateral Raise 191,000 lifts Dumbbell Tricep Extension 40,000 lifts Dumbbell Shrug 52,000 lifts Dumbbell Floor Press 2,000 lifts Dumbbell Bulgarian Split Squat 17,000 lifts Dumbbell Fly 49,000 lifts Goblet Squat 25,000 lifts Dumbbell Lunge 41,000 lifts Arnold Press 15,000 lifts Dumbbell Romanian Deadlift 2,000 lifts Dumbbell Front Raise 37,000 lifts Lying Dumbbell Tricep Extension 17,000 lifts Incline Dumbbell Curl 9,000 lifts Dumbbell Tricep Kickback 1,000 lifts Decline Dumbbell Bench Press 5,000 lifts Chest Supported Dumbbell Row 969 lifts Dumbbell Pullover 8,000 lifts Dumbbell Concentration Curl 30,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 16,000 lifts

Machine

Sled Leg Press 316,000 lifts Chest Press 65,000 lifts Horizontal Leg Press 180,000 lifts Leg Extension 109,000 lifts Pec Deck Fly 20,000 lifts Calf Raise 62,000 lifts Machine Shoulder Press 28,000 lifts Vertical Leg Press 17,000 lifts Hip Abduction 10,000 lifts Lying Leg Curl 34,000 lifts Seated Calf Raise 10,000 lifts Seated Leg Curl 44,000 lifts Hack Squat 15,000 lifts Hip Adduction 6,000 lifts

Cable

Lat Pulldown 250,000 lifts Seated Cable Row 42,000 lifts Tricep Rope Pushdown 53,000 lifts Tricep Pushdown 76,000 lifts Face Pull 13,000 lifts Cable Fly 12,000 lifts Cable Curl 2,000 lifts Cable Lateral Raise 1,000 lifts One Arm Cable Curl 747 lifts Cable Pull Through 469 lifts Cable Crunch 843 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 Front Squat Incline Bench Press Bent Over Row Hex Bar Deadlift Sumo Deadlift Hip Thrust Romanian Deadlift Close Grip Bench Press Rack Pull EZ Bar Curl Seated Shoulder Press Lying Tricep Extension T-Bar Row Preacher Curl Barbell Shrug Decline Bench Press Tricep Extension Box Squat Barbell Lunge Bulgarian Split Squat Pendlay Row Floor Press Stiff Legged Deadlift Upright Row Reverse Barbell Curl Zercher Squat Wrist Curl Good Morning Split Squat Reverse Wrist Curl Reverse Grip Bench Press Landmine Squat