Decline Bench Press

Decline Bench Press Standards

Measured in lb

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

Our community Decline Bench Press standards are based on 195,000 lifts by Strength Level users

Male Decline Bench Press Standards (lb)

Entire Community

Strength Level Weight
Beginner 110 lb
Novice 164 lb
Intermediate 231 lb
Advanced 310 lb
Elite 397 lb
Strength Level Bodyweight Ratio
Beginner 0.50x
Novice 1.00x
Intermediate 1.25x
Advanced 1.75x
Elite 2.25x

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

What is the average Decline Bench Press? The average Decline Bench Press weight for a male lifter is 231 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Decline Bench Press? Male beginners should aim to lift 110 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 53 85 128 179 236
120 64 99 144 198 258
130 74 112 160 217 279
140 85 125 176 235 300
150 96 138 191 253 319
160 106 151 206 270 339
170 117 163 220 286 357
180 127 175 235 302 375
190 137 187 248 318 392
200 147 199 262 333 409
210 157 210 275 347 425
220 166 221 287 362 441
230 176 232 300 376 456
240 185 243 312 389 471
250 194 253 324 402 485
260 203 264 335 415 500
270 212 274 346 428 513
280 221 284 358 440 527
290 230 293 368 452 540
300 238 303 379 464 553
310 246 312 390 476 566
Age Beg. Nov. Int. Adv. Elite
15 94 140 197 264 338
20 107 160 225 303 387
25 110 164 231 310 397
30 110 164 231 310 397
35 110 164 231 310 397
40 110 164 231 310 397
45 105 155 219 295 376
50 98 146 206 276 353
55 91 135 191 256 327
60 83 123 174 233 298
65 75 111 157 211 269
70 67 100 141 189 242
75 60 89 126 169 216
80 54 80 113 151 193
85 48 72 101 136 173
90 43 64 91 122 156

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lb
lb
years old

Female Decline Bench Press Standards (lb)

Entire Community

Strength Level Weight
Beginner 38 lb
Novice 72 lb
Intermediate 119 lb
Advanced 178 lb
Elite 245 lb
Strength Level Bodyweight Ratio
Beginner 0.25x
Novice 0.50x
Intermediate 0.75x
Advanced 1.25x
Elite 1.75x

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

What is the average Decline Bench Press? The average Decline Bench Press weight for a female lifter is 119 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Decline Bench Press? Female beginners should aim to lift 38 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 19 43 78 124 177
100 23 49 86 134 189
110 27 54 93 143 200
120 31 60 101 152 211
130 35 65 108 160 221
140 38 70 114 168 230
150 42 75 120 176 239
160 46 80 126 183 247
170 49 85 132 190 255
180 53 89 138 197 263
190 56 94 143 203 271
200 59 98 148 210 278
210 62 102 153 216 285
220 66 106 158 221 291
230 69 110 163 227 298
240 72 113 168 232 304
250 75 117 172 238 310
260 77 121 176 243 316
Age Beg. Nov. Int. Adv. Elite
15 33 62 102 151 208
20 37 70 116 173 239
25 38 72 119 178 245
30 38 72 119 178 245
35 38 72 119 178 245
40 38 72 119 178 245
45 36 69 113 169 232
50 34 64 106 158 218
55 32 60 98 146 202
60 29 54 90 134 184
65 26 49 81 121 166
70 23 44 73 108 149
75 21 39 65 97 133
80 19 35 58 87 119
85 17 32 52 78 107
90 15 28 47 70 96

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lb
lb
years old

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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.