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 6,000 lifts by Strength Level users.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
120 | 63 x0.53 | 99 x0.83 | 146 x1.22 | 202 x1.68 | 264 x2.2 |
130 | 74 x0.57 | 113 x0.87 | 162 x1.25 | 221 x1.7 | 285 x2.19 |
140 | 85 x0.6 | 126 x0.9 | 178 x1.27 | 239 x1.71 | 306 x2.18 |
150 | 95 x0.64 | 139 x0.93 | 193 x1.29 | 257 x1.71 | 326 x2.17 |
160 | 106 x0.66 | 152 x0.95 | 208 x1.3 | 274 x1.71 | 345 x2.16 |
170 | 116 x0.68 | 164 x0.96 | 223 x1.31 | 291 x1.71 | 364 x2.14 |
180 | 126 x0.7 | 176 x0.98 | 237 x1.32 | 307 x1.7 | 382 x2.12 |
190 | 137 x0.72 | 188 x0.99 | 251 x1.32 | 322 x1.7 | 399 x2.1 |
200 | 146 x0.73 | 200 x1 | 264 x1.32 | 337 x1.69 | 416 x2.08 |
210 | 156 x0.74 | 211 x1 | 277 x1.32 | 352 x1.68 | 432 x2.06 |
220 | 166 x0.75 | 222 x1.01 | 290 x1.32 | 366 x1.67 | 448 x2.04 |
230 | 175 x0.76 | 233 x1.01 | 302 x1.31 | 380 x1.65 | 464 x2.02 |
240 | 185 x0.77 | 244 x1.02 | 314 x1.31 | 394 x1.64 | 479 x1.99 |
250 | 194 x0.77 | 254 x1.02 | 326 x1.3 | 407 x1.63 | 493 x1.97 |
260 | 203 x0.78 | 264 x1.02 | 338 x1.3 | 420 x1.62 | 507 x1.95 |
270 | 212 x0.78 | 274 x1.02 | 349 x1.29 | 433 x1.6 | 521 x1.93 |
280 | 220 x0.79 | 284 x1.02 | 360 x1.29 | 445 x1.59 | 535 x1.91 |
290 | 229 x0.79 | 294 x1.01 | 371 x1.28 | 458 x1.58 | 548 x1.89 |
300 | 237 x0.79 | 304 x1.01 | 382 x1.27 | 469 x1.56 | 561 x1.87 |
310 | 245 x0.79 | 313 x1.01 | 393 x1.27 | 481 x1.55 | 574 x1.85 |
All | 110 | 164 | 233 | 314 | 403 |
These male standards were last updated yesterday and are based on 7,000 filtered lifts.
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
100 | 24 x0.24 | 49 x0.49 | 83 x0.83 | 126 x1.26 | 176 x1.76 |
110 | 29 x0.26 | 54 x0.5 | 91 x0.82 | 136 x1.23 | 188 x1.71 |
120 | 33 x0.27 | 60 x0.5 | 98 x0.82 | 145 x1.21 | 198 x1.65 |
130 | 37 x0.28 | 66 x0.5 | 105 x0.81 | 153 x1.18 | 208 x1.6 |
140 | 41 x0.29 | 71 x0.51 | 112 x0.8 | 161 x1.15 | 217 x1.55 |
150 | 45 x0.3 | 76 x0.51 | 118 x0.79 | 169 x1.13 | 226 x1.51 |
160 | 48 x0.3 | 81 x0.51 | 124 x0.78 | 176 x1.1 | 235 x1.47 |
170 | 52 x0.31 | 86 x0.5 | 130 x0.76 | 183 x1.08 | 243 x1.43 |
180 | 56 x0.31 | 90 x0.5 | 136 x0.75 | 190 x1.06 | 250 x1.39 |
190 | 59 x0.31 | 95 x0.5 | 141 x0.74 | 197 x1.03 | 258 x1.36 |
200 | 63 x0.31 | 99 x0.5 | 146 x0.73 | 203 x1.01 | 265 x1.33 |
210 | 66 x0.32 | 104 x0.49 | 152 x0.72 | 209 x0.99 | 272 x1.3 |
220 | 69 x0.32 | 108 x0.49 | 157 x0.71 | 215 x0.98 | 279 x1.27 |
230 | 73 x0.32 | 112 x0.49 | 161 x0.7 | 220 x0.96 | 285 x1.24 |
240 | 76 x0.32 | 116 x0.48 | 166 x0.69 | 226 x0.94 | 291 x1.21 |
250 | 79 x0.32 | 119 x0.48 | 171 x0.68 | 231 x0.92 | 297 x1.19 |
260 | 82 x0.32 | 123 x0.47 | 175 x0.67 | 236 x0.91 | 303 x1.17 |
All | 41 | 73 | 118 | 172 | 234 |
These female standards were last updated yesterday and are based on 480 filtered lifts.
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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