Bench Press Standards

Measured in lb

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 21,316,000 lifts by Strength Level users

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

Male Lifters

What is the average Bench Press? The average Bench Press weight for a male lifter is 214 lb (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 101 lb (1RM) which is still impressive compared to the general population.

See Male Standards By Weight/Age

Female Lifters

What is the average Bench Press? The average Bench Press weight for a female lifter is 110 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Bench Press? Female beginners should aim to lift 37 lb (1RM) which is still impressive compared to the general population.

See Female Standards By Weight/Age

Male Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 51 x0.46 82 x0.74 122 x1.11 170 x1.55 223 x2.03
120 61 x0.51 94 x0.79 137 x1.14 188 x1.56 243 x2.03
130 71 x0.54 106 x0.82 151 x1.17 205 x1.57 263 x2.02
140 80 x0.57 118 x0.84 166 x1.18 221 x1.58 281 x2.01
150 90 x0.6 130 x0.87 179 x1.2 237 x1.58 299 x1.99
160 100 x0.62 141 x0.88 193 x1.2 252 x1.57 316 x1.98
170 109 x0.64 152 x0.9 206 x1.21 267 x1.57 333 x1.96
180 118 x0.66 163 x0.91 218 x1.21 281 x1.56 348 x1.94
190 127 x0.67 174 x0.91 230 x1.21 295 x1.55 364 x1.92
200 136 x0.68 184 x0.92 242 x1.21 308 x1.54 379 x1.89
210 145 x0.69 194 x0.93 254 x1.21 321 x1.53 393 x1.87
220 153 x0.7 204 x0.93 265 x1.21 334 x1.52 407 x1.85
230 162 x0.7 214 x0.93 276 x1.2 347 x1.51 421 x1.83
240 170 x0.71 223 x0.93 287 x1.2 359 x1.49 434 x1.81
250 178 x0.71 233 x0.93 298 x1.19 370 x1.48 447 x1.79
260 186 x0.72 242 x0.93 308 x1.18 382 x1.47 460 x1.77
270 194 x0.72 251 x0.93 318 x1.18 393 x1.46 472 x1.75
280 202 x0.72 260 x0.93 328 x1.17 404 x1.44 484 x1.73
290 210 x0.72 268 x0.93 338 x1.16 415 x1.43 496 x1.71
300 217 x0.72 277 x0.92 347 x1.16 425 x1.42 508 x1.69
310 224 x0.72 285 x0.92 356 x1.15 436 x1.41 519 x1.67
All 101 151 214 288 369

These male standards were last updated June and are based on 2,469,000 filtered lifts.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.
lb
lb

Female Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 19 x0.21 40 x0.44 70 x0.78 109 x1.21 154 x1.71
100 23 x0.23 46 x0.46 78 x0.78 119 x1.19 166 x1.66
110 27 x0.25 52 x0.47 86 x0.78 128 x1.17 177 x1.61
120 32 x0.26 58 x0.48 93 x0.78 137 x1.14 187 x1.56
130 36 x0.27 63 x0.49 100 x0.77 145 x1.12 197 x1.51
140 40 x0.28 68 x0.49 107 x0.76 153 x1.1 206 x1.47
150 44 x0.29 73 x0.49 113 x0.75 161 x1.07 215 x1.43
160 47 x0.3 78 x0.49 119 x0.74 168 x1.05 223 x1.39
170 51 x0.3 83 x0.49 125 x0.74 175 x1.03 231 x1.36
180 55 x0.3 88 x0.49 131 x0.73 182 x1.01 239 x1.33
190 58 x0.31 92 x0.49 136 x0.72 188 x0.99 246 x1.3
200 62 x0.31 97 x0.48 141 x0.71 195 x0.97 253 x1.27
210 65 x0.31 101 x0.48 147 x0.7 201 x0.96 260 x1.24
220 69 x0.31 105 x0.48 152 x0.69 207 x0.94 267 x1.21
230 72 x0.31 109 x0.47 156 x0.68 212 x0.92 273 x1.19
240 75 x0.31 113 x0.47 161 x0.67 218 x0.91 280 x1.16
250 78 x0.31 117 x0.47 166 x0.66 223 x0.89 286 x1.14
260 81 x0.31 121 x0.46 170 x0.65 228 x0.88 291 x1.12
All 38 69 110 162 219

These female standards were last updated June and are based on 335,000 filtered lifts.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.
lb
lb

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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.

More Exercises

Barbell

Bench Press 21,316,000 lifts Squat 12,029,000 lifts Deadlift 11,672,000 lifts Shoulder Press 2,935,000 lifts Barbell Curl 1,314,000 lifts Bent Over Row 996,000 lifts Incline Bench Press 798,000 lifts Hex Bar Deadlift 556,000 lifts Sumo Deadlift 374,000 lifts Front Squat 920,000 lifts Hip Thrust 361,000 lifts Romanian Deadlift 321,000 lifts Military Press 457,000 lifts Seated Shoulder Press 131,000 lifts EZ Bar Curl 133,000 lifts Barbell Shrug 195,000 lifts Close Grip Bench Press 175,000 lifts Rack Pull 131,000 lifts Tricep Extension 115,000 lifts Box Squat 111,000 lifts Lying Tricep Extension 133,000 lifts Paused Bench Press 32,000 lifts T Bar Row 154,000 lifts Bulgarian Split Squat 88,000 lifts Decline Bench Press 186,000 lifts Preacher Curl 126,000 lifts Stiff Leg Deadlift 81,000 lifts Pendlay Row 128,000 lifts Floor Press 89,000 lifts Upright Row 116,000 lifts Barbell Calf Raise 46,000 lifts Bodyweight Calf Raise 7,000 lifts Reverse Barbell Curl 48,000 lifts Barbell Lunge 82,000 lifts Split Squat 58,000 lifts Zercher Squat 79,000 lifts Behind The Neck Press 27,000 lifts Sumo Squat 23,000 lifts Bench Pull 26,000 lifts Barbell Hack Squat 30,000 lifts Good Morning 89,000 lifts Landmine Press 20,000 lifts Strict Curl 31,000 lifts Barbell Reverse Lunge 35,000 lifts Safety Bar Squat 28,000 lifts Single Arm Landmine Press 173 lifts Pause Squat 25,000 lifts Half Squat 134 lifts Single Leg Romanian Deadlift 25,000 lifts Yates Row 21,000 lifts Wrist Curl 67,000 lifts Paused Squat 88 lifts Walking Lunge 3,000 lifts Pause Deadlift 20,000 lifts Barbell Glute Bridge 36,000 lifts Belt Squat 31,000 lifts Snatch Grip Deadlift 22,000 lifts Log Press 26,000 lifts Deficit Deadlift 35,000 lifts Spider Curl 17,000 lifts Neck Curl 33,000 lifts Cheat Curl 4,000 lifts Hex Bar Shrug 121 lifts Jefferson Squat 414 lifts Ab Wheel Rollout 3,000 lifts Jefferson Deadlift 21,000 lifts Landmine Squat 51,000 lifts Spoto Press 50 lifts JM Press 16,000 lifts Wide Grip Bench Press 19,000 lifts Barbell Pullover 22,000 lifts Reverse Curl 18,000 lifts Reverse Grip Bench Press 53,000 lifts Barbell Power Shrug 882 lifts Viking Press 18,000 lifts Snatch Deadlift 18,000 lifts Close Grip Incline Bench Press 88 lifts Bench Pin Press 27,000 lifts Neck Extension 18,000 lifts Single Leg Deadlift 21,000 lifts Reverse Wrist Curl 52,000 lifts Behind The Back Deadlift 54 lifts Zercher Deadlift 187 lifts Pin Bench Press 34 lifts Meadows Row 66 lifts Machine Shrug 643 lifts Behind The Back Barbell Shrug 306 lifts Bent Arm Barbell Pullover 421 lifts Donkey Calf Raise 833 lifts Pin Squat 16,000 lifts Shoulder Pin Press 18,000 lifts Barbell Front Raise 27,000 lifts Wall Ball 16,000 lifts Z Press 18,000 lifts

Bodyweight

Pull Ups 1,764,000 lifts Push Ups 959,000 lifts Dips 670,000 lifts Chin Ups 409,000 lifts Muscle Ups 82,000 lifts Bodyweight Squat 91,000 lifts Crunches 51,000 lifts Sit Ups 95,000 lifts Decline Crunch 2,000 lifts One Arm Push Ups 32,000 lifts Diamond Push Ups 23,000 lifts Handstand Push Ups 25,000 lifts Pistol Squat 10,000 lifts Reverse Crunches 1,000 lifts Lunge 17,000 lifts Neutral Grip Pull Ups 16,000 lifts Hanging Leg Raise 11,000 lifts Glute Bridge 12,000 lifts Burpees 22,000 lifts Ring Dips 5,000 lifts Hanging Knee Raise 2,000 lifts Toes To Bar 5,000 lifts One Arm Pull Ups 15,000 lifts Inverted Row 9,000 lifts Single Leg Squat 39,000 lifts Superman 66 lifts Archer Push Ups 73 lifts Sissy Squat 980 lifts Bicycle Crunch 1,000 lifts Close Grip Push Up 2,000 lifts Back Extension 11,000 lifts Jumping Jack 1,000 lifts Reverse Hyperextension 46 lifts Side Lunge 923 lifts Roman Chair Side Bend 303 lifts Pike Push Up 1,000 lifts Mountain Climbers 659 lifts Floor Hip Extension 190 lifts Nordic Hamstring Curl 2,000 lifts Bench Dips 5,000 lifts Russian Twist 9,000 lifts Squat Thrust 344 lifts Squat Jumps 1,000 lifts Incline Push Up 1,000 lifts Decline Push Up 3,000 lifts Ring Muscle Ups 1,000 lifts Reverse Lunge 3,000 lifts Scissor Kicks 37 lifts Glute Kickback 86 lifts Star Jump 369 lifts Side Crunch 488 lifts Leg Lift 548 lifts Incline Bench Sit Up 1,000 lifts Hip Extension 344 lifts Flutter Kicks 823 lifts Floor Hip Abduction 355 lifts Clap Pull Up 592 lifts Lying Leg Raise 7,000 lifts Glute Ham Raise 2,000 lifts

Olympic

Power Clean 630,000 lifts Snatch 269,000 lifts Clean and Jerk 275,000 lifts Push Press 201,000 lifts Clean 218,000 lifts Clean and Press 178,000 lifts Hang Clean 81,000 lifts Split Jerk 23,000 lifts Power Snatch 64,000 lifts Dumbbell Snatch 20,000 lifts Hang Snatch 100 lifts Dumbbell Hang Clean 586 lifts Hang Power Clean 21,000 lifts Overhead Squat 77,000 lifts Dumbbell Clean and Press 134 lifts Dumbbell Push Press 1,000 lifts Thruster 71,000 lifts Push Jerk 69,000 lifts Dumbbell Thruster 37 lifts Dumbbell High Pull 729 lifts Muscle Snatch 19,000 lifts Snatch Pull 18,000 lifts Clean High Pull 27,000 lifts Clean Pull 25,000 lifts

Dumbbell

Dumbbell Bench Press 1,672,000 lifts Dumbbell Curl 1,340,000 lifts Dumbbell Shoulder Press 872,000 lifts Incline Dumbbell Bench Press 564,000 lifts Dumbbell Row 378,000 lifts Dumbbell Lateral Raise 352,000 lifts Hammer Curl 189,000 lifts Dumbbell Bulgarian Split Squat 115,000 lifts Dumbbell Lunge 140,000 lifts Goblet Squat 132,000 lifts Dumbbell Squat 38,000 lifts Seated Dumbbell Shoulder Press 13,000 lifts Incline Dumbbell Curl 69,000 lifts Dumbbell Shrug 137,000 lifts Dumbbell Fly 156,000 lifts Dumbbell Romanian Deadlift 74,000 lifts Dumbbell Tricep Extension 132,000 lifts Dumbbell Front Raise 111,000 lifts Dumbbell Reverse Fly 69,000 lifts Arnold Press 91,000 lifts Dumbbell Concentration Curl 105,000 lifts Dumbbell Floor Press 71,000 lifts Dumbbell Deadlift 31,000 lifts Dumbbell Calf Raise 34,000 lifts Dumbbell Pullover 76,000 lifts Seated Dumbbell Tricep Extension 5,000 lifts Chest Supported Dumbbell Row 58,000 lifts Incline Dumbbell Fly 90,000 lifts Lying Dumbbell Tricep Extension 74,000 lifts Bent Over Dumbbell Row 6,000 lifts Tate Press 17,000 lifts Dumbbell Split Squat 270 lifts Dumbbell Tricep Kickback 59,000 lifts Dumbbell Front Squat 3,000 lifts Dumbbell Wrist Curl 25,000 lifts Dumbbell Bench Pull 19,000 lifts Close Grip Dumbbell Bench Press 26,000 lifts Dumbbell Incline Y Raise 971 lifts Dumbbell Preacher Curl 22,000 lifts Decline Dumbbell Fly 754 lifts Single Leg Dumbbell Deadlift 172 lifts Dumbbell Side Bend 22,000 lifts Zottman Curl 18,000 lifts Dumbbell Reverse Curl 157 lifts Dumbbell Reverse Wrist Curl 2,000 lifts Seated Dumbbell Curl 3,000 lifts Incline Hammer Curl 23,000 lifts Dumbbell Upright Row 31,000 lifts Renegade Row 18,000 lifts Dumbbell Walking Calf Raise 73 lifts Decline Dumbbell Bench Press 59,000 lifts Dumbbell Face Pull 293 lifts Dumbbell External Rotation 1,000 lifts Dumbbell Z Press 16,000 lifts

Machine

Sled Leg Press 776,000 lifts Horizontal Leg Press 378,000 lifts Leg Extension 307,000 lifts Chest Press 274,000 lifts Hack Squat 100,000 lifts Machine Chest Fly 114,000 lifts Machine Shoulder Press 118,000 lifts Seated Leg Curl 165,000 lifts Machine Calf Raise 152,000 lifts Smith Machine Bench Press 71,000 lifts Smith Machine Squat 65,000 lifts Machine Row 65,000 lifts Lying Leg Curl 150,000 lifts Machine Bicep Curl 26,000 lifts Seated Calf Raise 82,000 lifts Close Grip Lat Pulldown 31,000 lifts Hip Adduction 63,000 lifts Machine Reverse Fly 26,000 lifts Vertical Leg Press 130,000 lifts Machine Seated Crunch 55,000 lifts Hip Abduction 71,000 lifts Machine Lateral Raise 20,000 lifts Single Leg Press 24,000 lifts Machine Tricep Extension 35,000 lifts Machine Tricep Press 24,000 lifts Sled Press Calf Raise 23,000 lifts Smith Machine Shrug 1,000 lifts Seated Dip Machine 57,000 lifts Single Leg Seated Calf Raise 787 lifts Standing Leg Curl 51,000 lifts Machine Back Extension 22,000 lifts

Cable

Lat Pulldown 570,000 lifts Tricep Pushdown 266,000 lifts Seated Cable Row 203,000 lifts Tricep Rope Pushdown 138,000 lifts Face Pull 73,000 lifts Cable Fly 85,000 lifts Cable Bicep Curl 101,000 lifts Cable Kickback 18,000 lifts Cable Crunch 77,000 lifts Straight Arm Pulldown 23,000 lifts Cable Lateral Raise 98,000 lifts Cable Overhead Tricep Extension 31,000 lifts Cable Upright Row 1,000 lifts Cable External Rotation 460 lifts Reverse Grip Lat Pulldown 25,000 lifts Cable Pull Through 55,000 lifts One Arm Lat Pulldown 201 lifts Cable Reverse Fly 33,000 lifts Cable Woodchoppers 25,000 lifts Behind The Back Cable Curl 339 lifts Reverse Grip Tricep Pushdown 19,000 lifts High Pulley Crunch 152 lifts Cable Crossover 35,000 lifts One Arm Seated Cable Row 1,000 lifts One Arm Pulldown 598 lifts Cable Leg Extension 689 lifts Cable Hammer Curl 88 lifts Standing Cable Crunch 309 lifts Overhead Cable Curl 322 lifts Lying Cable Curl 129 lifts Incline Cable Curl 133 lifts Cable Shrug 450 lifts One Arm Cable Bicep Curl 44,000 lifts