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Decline Bench Press Standards (lb)

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

Our decline bench press standards are based on 66,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Decline Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 53 x0.48 86 x0.78 129 x1.18 182 x1.65 240 x2.18
120 64 x0.53 100 x0.83 146 x1.22 201 x1.68 262 x2.18
130 75 x0.57 113 x0.87 162 x1.25 220 x1.69 284 x2.18
140 85 x0.61 126 x0.9 178 x1.27 239 x1.7 304 x2.17
150 96 x0.64 139 x0.93 193 x1.29 256 x1.71 324 x2.16
160 107 x0.67 152 x0.95 208 x1.3 273 x1.71 344 x2.15
170 117 x0.69 165 x0.97 223 x1.31 290 x1.71 362 x2.13
180 128 x0.71 177 x0.98 237 x1.32 306 x1.7 380 x2.11
190 138 x0.72 189 x0.99 251 x1.32 322 x1.69 398 x2.09
200 148 x0.74 200 x1 264 x1.32 337 x1.68 415 x2.07
210 158 x0.75 212 x1.01 277 x1.32 352 x1.68 431 x2.05
220 167 x0.76 223 x1.01 290 x1.32 366 x1.66 447 x2.03
230 177 x0.77 234 x1.02 303 x1.32 380 x1.65 462 x2.01
240 186 x0.78 245 x1.02 315 x1.31 394 x1.64 477 x1.99
250 195 x0.78 255 x1.02 327 x1.31 407 x1.63 492 x1.97
260 204 x0.79 266 x1.02 339 x1.3 420 x1.62 506 x1.95
270 213 x0.79 276 x1.02 350 x1.3 433 x1.6 520 x1.93
280 222 x0.79 286 x1.02 361 x1.29 445 x1.59 534 x1.91
290 231 x0.8 296 x1.02 372 x1.28 458 x1.58 547 x1.89
300 239 x0.8 305 x1.02 383 x1.28 470 x1.57 560 x1.87
310 248 x0.8 315 x1.01 394 x1.27 481 x1.55 573 x1.85
All 110 165 234 314 402

These male standards were last updated 2 days ago and are based on 26,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Decline Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 20 x0.22 45 x0.49 80 x0.89 127 x1.41 181 x2.01
100 24 x0.24 50 x0.5 88 x0.88 136 x1.36 192 x1.92
110 27 x0.25 55 x0.5 95 x0.86 145 x1.32 202 x1.84
120 31 x0.26 60 x0.5 101 x0.84 153 x1.27 212 x1.77
130 35 x0.27 65 x0.5 108 x0.83 161 x1.23 221 x1.7
140 38 x0.27 70 x0.5 113 x0.81 168 x1.2 229 x1.64
150 41 x0.28 74 x0.5 119 x0.79 175 x1.16 237 x1.58
160 44 x0.28 79 x0.49 125 x0.78 181 x1.13 245 x1.53
170 48 x0.28 83 x0.49 130 x0.76 187 x1.1 252 x1.48
180 51 x0.28 87 x0.48 135 x0.75 194 x1.07 259 x1.44
190 54 x0.28 91 x0.48 140 x0.73 199 x1.05 266 x1.4
200 57 x0.28 94 x0.47 144 x0.72 205 x1.02 272 x1.36
210 59 x0.28 98 x0.47 149 x0.71 210 x1 279 x1.33
220 62 x0.28 102 x0.46 153 x0.7 215 x0.98 285 x1.29
230 65 x0.28 105 x0.46 157 x0.68 220 x0.96 290 x1.26
240 67 x0.28 108 x0.45 161 x0.67 225 x0.94 296 x1.23
250 70 x0.28 112 x0.45 165 x0.66 230 x0.92 301 x1.2
260 73 x0.28 115 x0.44 169 x0.65 234 x0.9 306 x1.18
All 38 71 118 175 241

These female standards were last updated 2 days ago and are based on 1,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

What is my exact level?

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Strength Level Calculator

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 11,346,000 lifts Squat 6,586,000 lifts Deadlift 6,726,000 lifts Shoulder Press 1,712,000 lifts Barbell Curl 821,000 lifts Military Press 218,000 lifts Hex Bar Deadlift 260,000 lifts Incline Bench Press 340,000 lifts Sumo Deadlift 87,000 lifts Bent Over Row 534,000 lifts Front Squat 544,000 lifts Close Grip Bench Press 39,000 lifts Hip Thrust 129,000 lifts Romanian Deadlift 138,000 lifts EZ Bar Curl 9,000 lifts Rack Pull 31,000 lifts Barbell Shrug 95,000 lifts Seated Shoulder Press 32,000 lifts Decline Bench Press 66,000 lifts Preacher Curl 28,000 lifts Pendlay Row 45,000 lifts Box Squat 19,000 lifts Floor Press 12,000 lifts T-Bar Row 66,000 lifts Barbell Lunge 10,000 lifts Upright Row 44,000 lifts Tricep Extension 45,000 lifts Lying Tricep Extension 59,000 lifts Split Squat 5,000 lifts Bulgarian Split Squat 9,000 lifts Reverse Barbell Curl 1,000 lifts Stiff Legged Deadlift 14,000 lifts Good Morning 25,000 lifts Zercher Squat 9,000 lifts Wrist Curl 9,000 lifts Reverse Grip Bench Press 899 lifts Landmine Squat 3,000 lifts Reverse Wrist Curl 3,000 lifts

Bodyweight

Pull Ups 931,000 lifts Push Ups 448,000 lifts Dips 373,000 lifts Chin Ups 207,000 lifts Bodyweight Squat 32,000 lifts Muscle Ups 50,000 lifts Sit Ups 52,000 lifts Diamond Pushups 1,000 lifts Crunches 30,000 lifts One Arm Pull Ups 2,000 lifts One Arm Push Ups 13,000 lifts Russian Twist 1,000 lifts Neutral Grip Pull Ups 1,000 lifts Lunge 7,000 lifts Single Leg Squat 16,000 lifts Handstand Push Ups 10,000 lifts Hanging Leg Raise 1,000 lifts Burpees 10,000 lifts Inverted Row 760 lifts Lying Leg Raise 700 lifts Glute Bridge 839 lifts Back Extension 1,000 lifts Toes To Bar 805 lifts Glute Ham Raise 381 lifts

Olympic

Power Clean 408,000 lifts Snatch 155,000 lifts Clean and Jerk 152,000 lifts Clean 120,000 lifts Push Press 105,000 lifts Overhead Squat 15,000 lifts Hang Clean 3,000 lifts Clean and Press 106,000 lifts Push Jerk 15,000 lifts Power Snatch 8,000 lifts Thruster 18,000 lifts

Dumbbell

Dumbbell Bench Press 796,000 lifts Dumbbell Curl 635,000 lifts Dumbbell Shoulder Press 397,000 lifts Incline Dumbbell Bench Press 190,000 lifts Dumbbell Row 155,000 lifts Dumbbell Lateral Raise 191,000 lifts Dumbbell Hammer Curl 44,000 lifts Dumbbell Fly 49,000 lifts Goblet Squat 25,000 lifts Dumbbell Tricep Extension 39,000 lifts Dumbbell Lunge 41,000 lifts Arnold Press 15,000 lifts Dumbbell Bulgarian Split Squat 17,000 lifts Dumbbell Shrug 52,000 lifts Dumbbell Floor Press 2,000 lifts Dumbbell Front Raise 37,000 lifts Dumbbell Romanian Deadlift 2,000 lifts Lying Dumbbell Tricep Extension 17,000 lifts Dumbbell Reverse Fly 6,000 lifts Dumbbell Concentration Curl 30,000 lifts Incline Dumbbell Curl 9,000 lifts Dumbbell Tricep Kickback 1,000 lifts Incline Dumbbell Fly 16,000 lifts Chest Supported Dumbbell Row 950 lifts Dumbbell Pullover 8,000 lifts Decline Dumbbell Bench Press 5,000 lifts

Machine

Sled Leg Press 316,000 lifts Chest Press 64,000 lifts Horizontal Leg Press 180,000 lifts Leg Extension 109,000 lifts Pec Deck Fly 20,000 lifts Calf Raise 62,000 lifts Machine Shoulder Press 28,000 lifts Lying Leg Curl 33,000 lifts Seated Leg Curl 43,000 lifts Vertical Leg Press 17,000 lifts Hack Squat 15,000 lifts Hip Abduction 10,000 lifts Seated Calf Raise 10,000 lifts Hip Adduction 6,000 lifts

Cable

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Exercise Comparisons

Compare decline bench press versus one of the following exercises:

Bench Press Squat Deadlift Shoulder Press Barbell Curl Military Press Hex Bar Deadlift Incline Bench Press Sumo Deadlift Bent Over Row Front Squat Close Grip Bench Press Hip Thrust Romanian Deadlift EZ Bar Curl Rack Pull Barbell Shrug Seated Shoulder Press Preacher Curl Pendlay Row Box Squat Floor Press T-Bar Row Barbell Lunge Upright Row Tricep Extension Lying Tricep Extension Split Squat Bulgarian Split Squat Reverse Barbell Curl Stiff Legged Deadlift Good Morning Zercher Squat Wrist Curl Reverse Grip Bench Press Landmine Squat Reverse Wrist Curl

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