Bench Pull

Bench Pull Standards

Measured in kg

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 36,535 lifts by Strength Level users
Bench Pull

Male Bench Pull Standards (kg)

Entire Community

Strength LevelWeight
Beginner37 kg
Novice59 kg
Intermediate87 kg
Advanced120 kg
Elite156 kg

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

What is the average Bench Pull? The average Bench Pull weight for a male lifter is 87 kg (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 37 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
5018325174101
5522375782110
6026426389118
6530477096126
70335275103134
75375681110142
80416186116149
85456592122156
90487097128162
955274102134169
1005578107140175
1055982111145181
1106286116150187
1156590120155193
1206894125160198
1257297129165203
13075101133170209
13578105137174214
14081108141179219

How many sets and reps of Bench Pull should I do?

These are the most popular Bench Pull workouts done by male lifters:

3x10 19%
4x8 11%
3x8 10%
4x10 10%
5x10 6%

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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.