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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 70,000 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 x1.18 181 x1.65 239 x2.17
120 64 x0.53 100 x0.83 146 x1.22 201 x1.67 261 x2.18
130 75 x0.58 113 x0.87 162 x1.25 220 x1.69 283 x2.18
140 86 x0.61 127 x0.9 178 x1.27 238 x1.7 304 x2.17
150 97 x0.64 140 x0.93 193 x1.29 256 x1.71 324 x2.16
160 107 x0.67 152 x0.95 208 x1.3 273 x1.71 343 x2.14
170 118 x0.69 165 x0.97 223 x1.31 290 x1.7 362 x2.13
180 128 x0.71 177 x0.98 237 x1.32 306 x1.7 380 x2.11
190 138 x0.73 189 x1 251 x1.32 322 x1.69 397 x2.09
200 148 x0.74 201 x1 265 x1.32 337 x1.68 414 x2.07
210 158 x0.75 212 x1.01 278 x1.32 352 x1.67 431 x2.05
220 168 x0.76 224 x1.02 290 x1.32 366 x1.66 446 x2.03
230 177 x0.77 235 x1.02 303 x1.32 380 x1.65 462 x2.01
240 187 x0.78 245 x1.02 315 x1.31 394 x1.64 477 x1.99
250 196 x0.78 256 x1.02 327 x1.31 407 x1.63 492 x1.97
260 205 x0.79 266 x1.02 339 x1.3 420 x1.62 506 x1.95
270 214 x0.79 276 x1.02 350 x1.3 433 x1.6 520 x1.93
280 223 x0.8 286 x1.02 362 x1.29 446 x1.59 534 x1.91
290 232 x0.8 296 x1.02 373 x1.28 458 x1.58 547 x1.89
300 240 x0.8 306 x1.02 383 x1.28 470 x1.57 560 x1.87
310 248 x0.8 315 x1.02 394 x1.27 481 x1.55 573 x1.85
All 111 165 234 314 402

These male standards were last updated yesterday and are based on 28,000 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 19 x0.22 44 x0.48 79 x0.88 126 x1.39 180 x2
100 23 x0.23 49 x0.49 87 x0.87 135 x1.35 191 x1.91
110 27 x0.25 55 x0.5 94 x0.85 144 x1.31 202 x1.83
120 31 x0.26 60 x0.5 101 x0.84 152 x1.27 211 x1.76
130 34 x0.26 65 x0.5 107 x0.82 160 x1.23 221 x1.7
140 38 x0.27 70 x0.5 113 x0.81 168 x1.2 229 x1.64
150 41 x0.27 74 x0.5 119 x0.79 175 x1.17 238 x1.59
160 45 x0.28 79 x0.49 125 x0.78 182 x1.14 246 x1.54
170 48 x0.28 83 x0.49 130 x0.77 188 x1.11 253 x1.49
180 51 x0.28 87 x0.48 136 x0.75 194 x1.08 261 x1.45
190 54 x0.28 91 x0.48 141 x0.74 200 x1.05 268 x1.41
200 57 x0.29 95 x0.48 145 x0.73 206 x1.03 274 x1.37
210 60 x0.29 99 x0.47 150 x0.71 212 x1.01 281 x1.34
220 63 x0.29 103 x0.47 155 x0.7 217 x0.99 287 x1.3
230 66 x0.29 106 x0.46 159 x0.69 222 x0.97 293 x1.27
240 69 x0.29 110 x0.46 163 x0.68 227 x0.95 299 x1.24
250 71 x0.28 113 x0.45 167 x0.67 232 x0.93 304 x1.22
260 74 x0.28 116 x0.45 171 x0.66 237 x0.91 310 x1.19
All 38 71 118 176 242

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

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

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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.

More Exercises

Barbell

Bench Press 11,987,000 lifts Squat 6,926,000 lifts Deadlift 7,048,000 lifts Shoulder Press 1,773,000 lifts Military Press 251,000 lifts Incline Bench Press 367,000 lifts Front Squat 594,000 lifts Barbell Curl 848,000 lifts Hex Bar Deadlift 281,000 lifts Bent Over Row 555,000 lifts Sumo Deadlift 103,000 lifts Hip Thrust 140,000 lifts Romanian Deadlift 147,000 lifts EZ Bar Curl 16,000 lifts Close Grip Bench Press 46,000 lifts Pendlay Row 48,000 lifts Box Squat 22,000 lifts Rack Pull 36,000 lifts Lying Tricep Extension 62,000 lifts Barbell Shrug 100,000 lifts T-Bar Row 69,000 lifts Decline Bench Press 70,000 lifts Seated Shoulder Press 35,000 lifts Stiff Legged Deadlift 16,000 lifts Tricep Extension 47,000 lifts Zercher Squat 10,000 lifts Preacher Curl 31,000 lifts Floor Press 14,000 lifts Wrist Curl 11,000 lifts Bulgarian Split Squat 11,000 lifts Upright Row 46,000 lifts Barbell Lunge 12,000 lifts Good Morning 27,000 lifts Split Squat 6,000 lifts Reverse Barbell Curl 2,000 lifts Reverse Grip Bench Press 1,000 lifts Reverse Wrist Curl 4,000 lifts Landmine Squat 3,000 lifts

Bodyweight

Pull Ups 977,000 lifts Push Ups 475,000 lifts Dips 391,000 lifts Chin Ups 220,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Handstand Push Ups 11,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts One Arm Push Ups 15,000 lifts Single Leg Squat 18,000 lifts Crunches 31,000 lifts One Arm Pull Ups 3,000 lifts Glute Bridge 1,000 lifts Neutral Grip Pull Ups 2,000 lifts Russian Twist 1,000 lifts Burpees 11,000 lifts Lying Leg Raise 1,000 lifts Back Extension 1,000 lifts Lunge 8,000 lifts Inverted Row 1,000 lifts Toes To Bar 1,000 lifts Hanging Leg Raise 2,000 lifts Glute Ham Raise 618 lifts

Olympic

Power Clean 448,000 lifts Snatch 188,000 lifts Clean and Jerk 184,000 lifts Clean 150,000 lifts Push Press 135,000 lifts Clean and Press 132,000 lifts Power Snatch 34,000 lifts Overhead Squat 42,000 lifts Hang Clean 32,000 lifts Push Jerk 41,000 lifts Thruster 45,000 lifts

Dumbbell

Dumbbell Bench Press 859,000 lifts Dumbbell Curl 671,000 lifts Dumbbell Shoulder Press 424,000 lifts Incline Dumbbell Bench Press 209,000 lifts Dumbbell Row 165,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 198,000 lifts Goblet Squat 30,000 lifts Dumbbell Lunge 44,000 lifts Dumbbell Fly 53,000 lifts Dumbbell Shrug 55,000 lifts Dumbbell Tricep Extension 42,000 lifts Arnold Press 18,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Pullover 9,000 lifts Dumbbell Bulgarian Split Squat 20,000 lifts Decline Dumbbell Bench Press 5,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Tricep Kickback 2,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Incline Dumbbell Curl 11,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

Sled Leg Press 343,000 lifts Horizontal Leg Press 192,000 lifts Leg Extension 117,000 lifts Chest Press 76,000 lifts Pec Deck Fly 23,000 lifts Calf Raise 66,000 lifts Vertical Leg Press 20,000 lifts Machine Shoulder Press 33,000 lifts Hack Squat 18,000 lifts Lying Leg Curl 36,000 lifts Hip Abduction 11,000 lifts Seated Leg Curl 46,000 lifts Seated Calf Raise 12,000 lifts Hip Adduction 7,000 lifts

Cable

Lat Pulldown 266,000 lifts Seated Cable Row 49,000 lifts Tricep Pushdown 82,000 lifts Tricep Rope Pushdown 56,000 lifts Cable Fly 14,000 lifts Cable Curl 4,000 lifts Face Pull 15,000 lifts Cable Lateral Raise 1,000 lifts Cable Crunch 1,000 lifts Cable Pull Through 784 lifts One Arm Cable Curl 1,000 lifts + More Exercises

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Exercise Comparisons

Compare decline bench press versus one of the following exercises:

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