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 23,000 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 52 x0.47 85 x0.77 129 x1.17 182 x1.65 241 x2.19
120 62 x0.52 99 x0.82 146 x1.21 201 x1.68 263 x2.19
130 73 x0.56 112 x0.86 162 x1.24 220 x1.69 285 x2.19
140 84 x0.6 125 x0.89 177 x1.27 239 x1.7 305 x2.18
150 94 x0.63 138 x0.92 192 x1.28 256 x1.71 325 x2.17
160 105 x0.65 150 x0.94 207 x1.3 273 x1.71 344 x2.15
170 115 x0.68 163 x0.96 222 x1.3 290 x1.7 363 x2.13
180 125 x0.7 175 x0.97 236 x1.31 306 x1.7 381 x2.12
190 135 x0.71 187 x0.98 249 x1.31 321 x1.69 398 x2.09
200 145 x0.73 198 x0.99 263 x1.31 336 x1.68 415 x2.07
210 155 x0.74 209 x1 276 x1.31 351 x1.67 431 x2.05
220 164 x0.75 220 x1 288 x1.31 365 x1.66 447 x2.03
230 174 x0.75 231 x1.01 301 x1.31 379 x1.65 462 x2.01
240 183 x0.76 242 x1.01 313 x1.3 393 x1.64 477 x1.99
250 192 x0.77 252 x1.01 324 x1.3 406 x1.62 492 x1.97
260 201 x0.77 262 x1.01 336 x1.29 419 x1.61 506 x1.95
270 210 x0.78 273 x1.01 347 x1.29 431 x1.6 520 x1.93
280 218 x0.78 282 x1.01 358 x1.28 444 x1.58 533 x1.9
290 227 x0.78 292 x1.01 369 x1.27 456 x1.57 547 x1.88
300 235 x0.78 301 x1 380 x1.27 467 x1.56 559 x1.86
310 243 x0.78 311 x1 390 x1.26 479 x1.55 572 x1.85
All 108 163 231 313 401

These male standards were last updated a week ago and are based on 10,000 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 16 x0.17 37 x0.42 71 x0.78 114 x1.27 165 x1.84
100 20 x0.2 44 x0.44 80 x0.8 126 x1.26 179 x1.79
110 24 x0.22 51 x0.46 88 x0.8 136 x1.24 192 x1.75
120 29 x0.24 57 x0.47 97 x0.81 147 x1.22 204 x1.7
130 33 x0.26 63 x0.49 105 x0.8 157 x1.2 216 x1.66
140 38 x0.27 69 x0.49 112 x0.8 166 x1.18 227 x1.62
150 42 x0.28 75 x0.5 120 x0.8 175 x1.17 237 x1.58
160 46 x0.29 81 x0.5 127 x0.79 183 x1.15 247 x1.54
170 50 x0.3 86 x0.51 134 x0.79 192 x1.13 257 x1.51
180 54 x0.3 91 x0.51 140 x0.78 200 x1.11 266 x1.48
190 58 x0.31 97 x0.51 147 x0.77 207 x1.09 275 x1.45
200 62 x0.31 102 x0.51 153 x0.76 215 x1.07 283 x1.42
210 66 x0.32 107 x0.51 159 x0.76 222 x1.06 291 x1.39
220 70 x0.32 111 x0.51 165 x0.75 229 x1.04 299 x1.36
230 74 x0.32 116 x0.5 171 x0.74 235 x1.02 307 x1.33
240 78 x0.32 121 x0.5 176 x0.73 242 x1.01 314 x1.31
250 81 x0.32 125 x0.5 181 x0.73 248 x0.99 322 x1.29
260 85 x0.33 130 x0.5 187 x0.72 254 x0.98 329 x1.26
All 38 72 119 179 246

These female standards were last updated a week ago and are based on 703 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 5,920,000 lifts Deadlift 3,556,000 lifts Squat 3,474,000 lifts Shoulder Press 944,000 lifts Barbell Curl 490,000 lifts Bent Over Row 305,000 lifts Front Squat 324,000 lifts Incline Bench Press 106,000 lifts Hex Bar Deadlift 73,000 lifts Romanian Deadlift 53,000 lifts Barbell Shrug 32,000 lifts Hip Thrust 40,000 lifts Upright Row 22,000 lifts Decline Bench Press 23,000 lifts Good Morning 10,000 lifts T-Bar Row 15,000 lifts Pendlay Row 11,000 lifts Lying Tricep Extension 11,000 lifts Tricep Extension 15,000 lifts

Bodyweight

Pull Ups 484,000 lifts Push Ups 194,000 lifts Dips 197,000 lifts Chin Ups 73,000 lifts Muscle Ups 16,000 lifts Sit Ups 16,000 lifts Crunches 9,000 lifts

Olympic

Power Clean 278,000 lifts Snatch 96,000 lifts Clean & Jerk 93,000 lifts Push Press 63,000 lifts Clean 72,000 lifts Clean & Press 89,000 lifts Thruster 6,000 lifts Push Jerk (experimental)

Dumbbell

Dumbbell Curl 243,000 lifts Dumbbell Bench Press 249,000 lifts Dumbbell Shoulder Press 139,000 lifts Dumbbell Lateral Raise 43,000 lifts Dumbbell Row 65,000 lifts Dumbbell Front Raise 17,000 lifts Dumbbell Shrug 20,000 lifts Dumbbell Lunge 11,000 lifts Dumbbell Concentration Curl 9,000 lifts Incline Dumbbell Press 36,000 lifts Incline Dumbbell Fly 5,000 lifts Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension 9,000 lifts Dumbbell Fly 13,000 lifts

Machine

Sled Leg Press 99,000 lifts Horizontal Leg Press 61,000 lifts Leg Extension 38,000 lifts Seated Leg Curl 15,000 lifts Lying Leg Curl 11,000 lifts Calf Raise 18,000 lifts

Cable

Lat Pulldown 103,000 lifts Tricep Rope Pushdown 16,000 lifts Tricep Pushdown 19,000 lifts + More Exercises

Exercise Comparisons

Compare decline bench press versus one of the following exercises:

Bench Deadlift Squat Shoulder Press Barbell Curl Bent Over Row Front Squat Incline Bench Press Hex Bar Deadlift Romanian Deadlift Barbell Shrug Hip Thrust Upright Row Good Morning T-Bar Row Pendlay Row Lying Tricep Extension Tricep Extension

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