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.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Decline Bench Press standards are based on 247,368 lifts by Strength Level users

How To

Male
Female

Male

Male Decline Bench Press Standards (lb)

Weight

Strength Level	Weight
Beginner	111 lb
Novice	165 lb
Intermediate	233 lb
Advanced	312 lb
Elite	399 lb

Bodyweight Ratio

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 233 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 111 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	53	86	128	179	236
120	64	99	145	199	259
130	75	113	161	218	280
140	85	126	177	236	301
150	96	139	192	254	321
160	107	152	207	271	340
170	117	164	222	287	358
180	128	176	236	304	376
190	138	188	249	319	394
200	148	200	263	334	411
210	158	211	276	349	427
220	168	223	289	364	443
230	177	234	301	378	458
240	187	244	314	391	473
250	196	255	325	405	488
260	205	265	337	418	502
270	214	276	349	430	516
280	223	285	360	443	530
290	231	295	371	455	543
300	240	305	382	467	556
310	248	314	392	478	569

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	95	141	198	266	340
20	108	161	227	304	389
25	111	165	233	312	399
30	111	165	233	312	399
35	111	165	233	312	399
40	111	165	233	312	399
45	105	157	221	296	379
50	99	147	207	278	355
55	92	136	192	257	329
60	84	124	175	235	300
65	75	112	158	212	271
70	68	101	142	190	243
75	61	90	127	170	217
80	54	80	113	152	194
85	49	72	102	136	174
90	44	65	92	123	157

How many sets and reps of Decline Bench Press should I do?

These are the most popular Decline Bench Press workouts done by male lifters:

3x10 18%

3x8 9%

3x12 7%

4x10 6%

3x5 6%

2x10 5%

5x5 4%

4x8 4%

3x6 4%

4x12 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	516
2	3	8	9%	271
3	3	12	7%	197
4	4	10	6%	184
5	3	5	6%	183
6	2	10	5%	153
7	5	5	4%	125
8	4	8	4%	109
9	3	6	4%	102
10	4	12	3%	93

Calculate Your Strength Level

Female

Female Decline Bench Press Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	39 lb
Novice	74 lb
Intermediate	121 lb
Advanced	180 lb
Elite	247 lb

Bodyweight Ratio

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 121 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 39 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	18	41	75	119	171
100	22	47	84	130	184
110	27	54	92	141	197
120	31	60	100	150	208
130	35	66	108	160	219
140	40	72	115	169	230
150	44	77	122	177	240
160	48	83	129	185	249
170	52	88	135	193	258
180	56	93	142	201	267
190	60	98	148	208	275
200	64	103	154	215	283
210	67	107	160	222	291
220	71	112	165	228	299
230	74	116	171	235	306
240	78	121	176	241	313
250	81	125	181	247	320
260	85	129	186	253	326

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	33	63	103	153	210
20	38	72	118	175	241
25	39	74	121	180	247
30	39	74	121	180	247
35	39	74	121	180	247
40	39	74	121	180	247
45	37	70	115	170	234
50	35	65	108	160	220
55	32	61	99	148	203
60	30	55	91	135	186
65	27	50	82	122	168
70	24	45	74	109	150
75	21	40	66	98	135
80	19	36	59	88	120
85	17	32	53	78	108
90	15	29	48	71	97

How many sets and reps of Decline Bench Press should I do?

These are the most popular Decline Bench Press workouts done by female lifters:

3x10 21%

4x10 9%

3x8 8%

5x5 5%

3x12 5%

4x6 4%

4x8 4%

3x5 4%

2x8 4%

2x10 3%

3x6 3%

4x5 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	48
2	4	10	9%	20
3	3	8	8%	17
4	5	5	5%	11
4	3	12	5%	11
6	4	6	4%	10
6	4	8	4%	10
8	3	5	4%	8
8	2	8	4%	8
10	2	10	3%	7
10	3	6	3%	7
10	4	5	3%	7

Calculate Your Strength Level

Create Standards

Looking to take your strength to the next level?

Boostcamp is the last lifting app you'll ever need. Follow proven programs, create custom programs, and track workouts–all for free.

Get Boostcamp for free on iOS and Android:

★★★★★ 4.8 Stars with 10,000+ Ratings

Rate Your Lifts Against Other People

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

Calculate Your Strength

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.

Other Languages

Decline Bench Press (EN)
Negatives Bankdrücken (DE)
Press de banca declinado (ES)
Développé décliné (FR)
Wyciskanie sztangi na ławce skośnej głową w dół (PL)
Panca declinata (IT)
Supino declinado (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
110	53	86	128	179	236
120	64	99	145	199	259
130	75	113	161	218	280
140	85	126	177	236	301
150	96	139	192	254	321
160	107	152	207	271	340
170	117	164	222	287	358
180	128	176	236	304	376
190	138	188	249	319	394
200	148	200	263	334	411
210	158	211	276	349	427
220	168	223	289	364	443
230	177	234	301	378	458
240	187	244	314	391	473
250	196	255	325	405	488
260	205	265	337	418	502
270	214	276	349	430	516
280	223	285	360	443	530
290	231	295	371	455	543
300	240	305	382	467	556
310	248	314	392	478	569

Age	Beg.	Nov.	Int.	Adv.	Elite
15	95	141	198	266	340
20	108	161	227	304	389
25	111	165	233	312	399
30	111	165	233	312	399
35	111	165	233	312	399
40	111	165	233	312	399
45	105	157	221	296	379
50	99	147	207	278	355
55	92	136	192	257	329
60	84	124	175	235	300
65	75	112	158	212	271
70	68	101	142	190	243
75	61	90	127	170	217
80	54	80	113	152	194
85	49	72	102	136	174
90	44	65	92	123	157

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	516
2	3	8	9%	271
3	3	12	7%	197
4	4	10	6%	184
5	3	5	6%	183
6	2	10	5%	153
7	5	5	4%	125
8	4	8	4%	109
9	3	6	4%	102
10	4	12	3%	93

BW	Beg.	Nov.	Int.	Adv.	Elite
90	18	41	75	119	171
100	22	47	84	130	184
110	27	54	92	141	197
120	31	60	100	150	208
130	35	66	108	160	219
140	40	72	115	169	230
150	44	77	122	177	240
160	48	83	129	185	249
170	52	88	135	193	258
180	56	93	142	201	267
190	60	98	148	208	275
200	64	103	154	215	283
210	67	107	160	222	291
220	71	112	165	228	299
230	74	116	171	235	306
240	78	121	176	241	313
250	81	125	181	247	320
260	85	129	186	253	326

Age	Beg.	Nov.	Int.	Adv.	Elite
15	33	63	103	153	210
20	38	72	118	175	241
25	39	74	121	180	247
30	39	74	121	180	247
35	39	74	121	180	247
40	39	74	121	180	247
45	37	70	115	170	234
50	35	65	108	160	220
55	32	61	99	148	203
60	30	55	91	135	186
65	27	50	82	122	168
70	24	45	74	109	150
75	21	40	66	98	135
80	19	36	59	88	120
85	17	32	53	78	108
90	15	29	48	71	97

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	48
2	4	10	9%	20
3	3	8	8%	17
4	5	5	5%	11
4	3	12	5%	11
6	4	6	4%	10
6	4	8	4%	10
8	3	5	4%	8
8	2	8	4%	8
10	2	10	3%	7
10	3	6	3%	7
10	4	5	3%	7

BW	Beg.	Nov.	Int.	Adv.	Elite
110	53	86	128	179	236
120	64	99	145	199	259
130	75	113	161	218	280
140	85	126	177	236	301
150	96	139	192	254	321
160	107	152	207	271	340
170	117	164	222	287	358
180	128	176	236	304	376
190	138	188	249	319	394
200	148	200	263	334	411
210	158	211	276	349	427
220	168	223	289	364	443
230	177	234	301	378	458
240	187	244	314	391	473
250	196	255	325	405	488
260	205	265	337	418	502
270	214	276	349	430	516
280	223	285	360	443	530
290	231	295	371	455	543
300	240	305	382	467	556
310	248	314	392	478	569

Age	Beg.	Nov.	Int.	Adv.	Elite
15	95	141	198	266	340
20	108	161	227	304	389
25	111	165	233	312	399
30	111	165	233	312	399
35	111	165	233	312	399
40	111	165	233	312	399
45	105	157	221	296	379
50	99	147	207	278	355
55	92	136	192	257	329
60	84	124	175	235	300
65	75	112	158	212	271
70	68	101	142	190	243
75	61	90	127	170	217
80	54	80	113	152	194
85	49	72	102	136	174
90	44	65	92	123	157

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	516
2	3	8	9%	271
3	3	12	7%	197
4	4	10	6%	184
5	3	5	6%	183
6	2	10	5%	153
7	5	5	4%	125
8	4	8	4%	109
9	3	6	4%	102
10	4	12	3%	93

BW	Beg.	Nov.	Int.	Adv.	Elite
90	18	41	75	119	171
100	22	47	84	130	184
110	27	54	92	141	197
120	31	60	100	150	208
130	35	66	108	160	219
140	40	72	115	169	230
150	44	77	122	177	240
160	48	83	129	185	249
170	52	88	135	193	258
180	56	93	142	201	267
190	60	98	148	208	275
200	64	103	154	215	283
210	67	107	160	222	291
220	71	112	165	228	299
230	74	116	171	235	306
240	78	121	176	241	313
250	81	125	181	247	320
260	85	129	186	253	326

Age	Beg.	Nov.	Int.	Adv.	Elite
15	33	63	103	153	210
20	38	72	118	175	241
25	39	74	121	180	247
30	39	74	121	180	247
35	39	74	121	180	247
40	39	74	121	180	247
45	37	70	115	170	234
50	35	65	108	160	220
55	32	61	99	148	203
60	30	55	91	135	186
65	27	50	82	122	168
70	24	45	74	109	150
75	21	40	66	98	135
80	19	36	59	88	120
85	17	32	53	78	108
90	15	29	48	71	97

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	48
2	4	10	9%	20
3	3	8	8%	17
4	5	5	5%	11
4	3	12	5%	11
6	4	6	4%	10
6	4	8	4%	10
8	3	5	4%	8
8	2	8	4%	8
10	2	10	3%	7
10	3	6	3%	7
10	4	5	3%	7

BW	Beg.	Nov.	Int.	Adv.	Elite
110	53	86	128	179	236
120	64	99	145	199	259
130	75	113	161	218	280
140	85	126	177	236	301
150	96	139	192	254	321
160	107	152	207	271	340
170	117	164	222	287	358
180	128	176	236	304	376
190	138	188	249	319	394
200	148	200	263	334	411
210	158	211	276	349	427
220	168	223	289	364	443
230	177	234	301	378	458
240	187	244	314	391	473
250	196	255	325	405	488
260	205	265	337	418	502
270	214	276	349	430	516
280	223	285	360	443	530
290	231	295	371	455	543
300	240	305	382	467	556
310	248	314	392	478	569

Age	Beg.	Nov.	Int.	Adv.	Elite
15	95	141	198	266	340
20	108	161	227	304	389
25	111	165	233	312	399
30	111	165	233	312	399
35	111	165	233	312	399
40	111	165	233	312	399
45	105	157	221	296	379
50	99	147	207	278	355
55	92	136	192	257	329
60	84	124	175	235	300
65	75	112	158	212	271
70	68	101	142	190	243
75	61	90	127	170	217
80	54	80	113	152	194
85	49	72	102	136	174
90	44	65	92	123	157

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	516
2	3	8	9%	271
3	3	12	7%	197
4	4	10	6%	184
5	3	5	6%	183
6	2	10	5%	153
7	5	5	4%	125
8	4	8	4%	109
9	3	6	4%	102
10	4	12	3%	93

BW	Beg.	Nov.	Int.	Adv.	Elite
90	18	41	75	119	171
100	22	47	84	130	184
110	27	54	92	141	197
120	31	60	100	150	208
130	35	66	108	160	219
140	40	72	115	169	230
150	44	77	122	177	240
160	48	83	129	185	249
170	52	88	135	193	258
180	56	93	142	201	267
190	60	98	148	208	275
200	64	103	154	215	283
210	67	107	160	222	291
220	71	112	165	228	299
230	74	116	171	235	306
240	78	121	176	241	313
250	81	125	181	247	320
260	85	129	186	253	326

Age	Beg.	Nov.	Int.	Adv.	Elite
15	33	63	103	153	210
20	38	72	118	175	241
25	39	74	121	180	247
30	39	74	121	180	247
35	39	74	121	180	247
40	39	74	121	180	247
45	37	70	115	170	234
50	35	65	108	160	220
55	32	61	99	148	203
60	30	55	91	135	186
65	27	50	82	122	168
70	24	45	74	109	150
75	21	40	66	98	135
80	19	36	59	88	120
85	17	32	53	78	108
90	15	29	48	71	97

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	48
2	4	10	9%	20
3	3	8	8%	17
4	5	5	5%	11
4	3	12	5%	11
6	4	6	4%	10
6	4	8	4%	10
8	3	5	4%	8
8	2	8	4%	8
10	2	10	3%	7
10	3	6	3%	7
10	4	5	3%	7