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 38,528 lifts by Strength Level users
Bench Pull

Male Bench Pull Standards (lb)

Entire Community

Strength LevelWeight
Beginner82 lb
Novice130 lb
Intermediate191 lb
Advanced264 lb
Elite345 lb

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 191 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 82 lb (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
1103970112163221
1204780125179239
1305590137194257
14063100149208273
15070110161222289
16078119173235304
17085129184248319
18093138194261333
190100147205273347
200107155215285360
210114164225296373
220121172235307385
230128180244318397
240135188253328409
250141196262339420
260148203271349432
270154211280358442
280160218288368453
290167225296377463
300173232304386473
310179239312395483

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.