Bench Pull

Bench Pull Standards

Measured in lb

Bench Pull strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Bench Pull standards are based on 27,000 lifts by Strength Level users
Bench Pull

Male Bench Pull Standards (lb)

Entire Community

Strength Level Weight
Beginner 60 lb
Novice 96 lb
Intermediate 141 lb
Advanced 196 lb
Elite 256 lb
Strength Level Bodyweight Ratio
Beginner 0.35x
Novice 0.55x
Intermediate 0.80x
Advanced 1.15x
Elite 1.45x

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

What is the average Bench Pull? The average Bench Pull weight for a male lifter is 141 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Bench Pull? Male beginners should aim to lift 60 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 31 55 87 127 172
120 37 63 97 138 184
130 42 70 106 149 197
140 48 77 114 159 208
150 53 84 122 169 220
160 59 90 131 178 230
170 64 97 138 187 241
180 69 103 146 196 251
190 74 109 153 205 260
200 79 115 160 213 270
210 84 121 167 221 279
220 89 127 174 228 287
230 94 133 181 236 296
240 98 138 187 243 304
250 103 144 193 250 312
260 107 149 199 257 320
270 112 154 205 264 327
280 116 159 211 271 334
290 120 164 217 277 342
300 125 169 222 283 349
310 129 174 228 290 355
Age Beg. Nov. Int. Adv. Elite
15 52 82 120 167 218
20 59 93 138 191 249
25 60 96 141 196 256
30 60 96 141 196 256
35 60 96 141 196 256
40 60 96 141 196 256
45 57 91 134 186 243
50 54 85 126 174 228
55 50 79 116 161 211
60 45 72 106 147 192
65 41 65 96 133 174
70 37 58 86 119 156
75 33 52 77 107 139
80 29 47 69 95 125
85 26 42 62 85 112
90 24 38 56 77 101

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lb
lb
years old

Female Bench Pull Standards (lb)

Entire Community

Strength Level Weight
Beginner 24 lb
Novice 44 lb
Intermediate 71 lb
Advanced 105 lb
Elite 144 lb
Strength Level Bodyweight Ratio
Beginner 0.15x
Novice 0.30x
Intermediate 0.50x
Advanced 0.75x
Elite 1.00x

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

What is the average Bench Pull? The average Bench Pull weight for a female lifter is 71 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Bench Pull? Female beginners should aim to lift 24 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 14 30 53 82 116
100 16 33 57 87 121
110 18 36 60 91 127
120 20 39 64 96 132
130 22 41 67 100 136
140 24 44 70 103 141
150 26 46 73 107 145
160 27 48 76 110 149
170 29 50 79 114 153
180 31 52 81 117 156
190 32 54 84 120 160
200 34 56 86 123 163
210 35 58 89 125 166
220 37 60 91 128 169
230 38 62 93 130 172
240 39 63 95 133 175
250 41 65 97 135 178
260 42 67 99 138 180
Age Beg. Nov. Int. Adv. Elite
15 20 37 61 90 123
20 23 42 69 103 141
25 24 44 71 105 144
30 24 44 71 105 144
35 24 44 71 105 144
40 24 44 71 105 144
45 22 41 67 100 137
50 21 39 63 94 129
55 19 36 59 87 119
60 18 33 53 79 109
65 16 30 48 72 98
70 14 27 43 64 88
75 13 24 39 57 79
80 11 21 35 51 70
85 10 19 31 46 63
90 9 17 28 41 57

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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.