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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 57,000 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 x0.48 86 x0.78 129 x1.17 181 x1.65 239 x2.18
120 63 x0.53 99 x0.83 146 x1.21 201 x1.67 262 x2.18
130 74 x0.57 113 x0.87 162 x1.24 220 x1.69 283 x2.18
140 85 x0.61 126 x0.9 178 x1.27 238 x1.7 304 x2.17
150 96 x0.64 139 x0.93 193 x1.29 256 x1.71 324 x2.16
160 106 x0.66 152 x0.95 208 x1.3 273 x1.71 343 x2.15
170 117 x0.69 164 x0.97 222 x1.31 290 x1.7 362 x2.13
180 127 x0.71 176 x0.98 237 x1.31 306 x1.7 380 x2.11
190 137 x0.72 188 x0.99 250 x1.32 321 x1.69 397 x2.09
200 147 x0.74 200 x1 264 x1.32 337 x1.68 414 x2.07
210 157 x0.75 211 x1.01 277 x1.32 351 x1.67 431 x2.05
220 167 x0.76 223 x1.01 290 x1.32 366 x1.66 447 x2.03
230 176 x0.77 234 x1.02 302 x1.31 380 x1.65 462 x2.01
240 186 x0.77 244 x1.02 314 x1.31 394 x1.64 477 x1.99
250 195 x0.78 255 x1.02 326 x1.31 407 x1.63 492 x1.97
260 204 x0.78 265 x1.02 338 x1.3 420 x1.62 506 x1.95
270 213 x0.79 275 x1.02 350 x1.29 433 x1.6 520 x1.93
280 221 x0.79 285 x1.02 361 x1.29 445 x1.59 534 x1.91
290 230 x0.79 295 x1.02 372 x1.28 457 x1.58 547 x1.89
300 239 x0.8 305 x1.02 382 x1.27 469 x1.56 560 x1.87
310 247 x0.8 314 x1.01 393 x1.27 481 x1.55 573 x1.85
All 110 164 233 314 402

These male standards were last updated yesterday and are based on 23,000 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 44 x0.49 79 x0.88 126 x1.4 180 x2
100 23 x0.23 49 x0.49 87 x0.87 135 x1.35 191 x1.91
110 27 x0.24 55 x0.5 94 x0.85 144 x1.31 201 x1.83
120 31 x0.25 60 x0.5 100 x0.84 152 x1.26 211 x1.76
130 34 x0.26 64 x0.5 107 x0.82 159 x1.23 220 x1.69
140 37 x0.27 69 x0.49 113 x0.8 167 x1.19 228 x1.63
150 41 x0.27 74 x0.49 118 x0.79 174 x1.16 236 x1.58
160 44 x0.27 78 x0.49 124 x0.77 180 x1.13 244 x1.52
170 47 x0.28 82 x0.48 129 x0.76 187 x1.1 251 x1.48
180 50 x0.28 86 x0.48 134 x0.74 193 x1.07 258 x1.44
190 53 x0.28 90 x0.47 139 x0.73 198 x1.04 265 x1.39
200 56 x0.28 94 x0.47 144 x0.72 204 x1.02 272 x1.36
210 59 x0.28 97 x0.46 148 x0.71 209 x1 278 x1.32
220 62 x0.28 101 x0.46 153 x0.69 215 x0.98 284 x1.29
230 64 x0.28 104 x0.45 157 x0.68 220 x0.95 290 x1.26
240 67 x0.28 108 x0.45 161 x0.67 225 x0.94 295 x1.23
250 70 x0.28 111 x0.44 165 x0.66 229 x0.92 301 x1.2
260 72 x0.28 114 x0.44 169 x0.65 234 x0.9 306 x1.18
All 38 71 117 174 240

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.

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 9,877,000 lifts Deadlift 5,859,000 lifts Squat 5,778,000 lifts Shoulder Press 1,476,000 lifts Military Press 128,000 lifts Barbell Curl 729,000 lifts Bent Over Row 461,000 lifts Incline Bench Press 286,000 lifts Front Squat 494,000 lifts Hex Bar Deadlift 189,000 lifts Hip Thrust 105,000 lifts Sumo Deadlift 54,000 lifts Romanian Deadlift 118,000 lifts Close Grip Bench Press 25,000 lifts Rack Pull 21,000 lifts Preacher Curl 19,000 lifts T-Bar Row 44,000 lifts Barbell Shrug 66,000 lifts Decline Bench Press 57,000 lifts Pendlay Row 36,000 lifts Box Squat 12,000 lifts Barbell Lunge 6,000 lifts Tricep Extension 39,000 lifts Upright Row 39,000 lifts Bulgarian Split Squat 6,000 lifts Wrist Curl 6,000 lifts Floor Press 7,000 lifts Stiff Legged Deadlift 9,000 lifts Good Morning 22,000 lifts Lying Tricep Extension 31,000 lifts Split Squat 3,000 lifts Zercher Squat 5,000 lifts Landmine Squat 2,000 lifts Reverse Wrist Curl 2,000 lifts

Bodyweight

Pull Ups 826,000 lifts Push Ups 391,000 lifts Dips 333,000 lifts Chin Ups 177,000 lifts Bodyweight Squat 21,000 lifts Muscle Ups 43,000 lifts Sit Ups 45,000 lifts Single Leg Squat 12,000 lifts Crunches 26,000 lifts One Arm Push Ups 9,000 lifts Lunge 5,000 lifts Handstand Push Ups 7,000 lifts Burpees 7,000 lifts

Olympic

Power Clean 380,000 lifts Snatch 143,000 lifts Clean and Jerk 138,000 lifts Clean 111,000 lifts Push Press 96,000 lifts Clean and Press 102,000 lifts Overhead Squat 10,000 lifts Thruster 15,000 lifts Power Snatch 5,000 lifts Push Jerk 12,000 lifts

Dumbbell

Dumbbell Bench Press 633,000 lifts Dumbbell Curl 529,000 lifts Dumbbell Shoulder Press 313,000 lifts Incline Dumbbell Bench Press 150,000 lifts Dumbbell Row 133,000 lifts Dumbbell Hammer Curl 28,000 lifts Dumbbell Lateral Raise 90,000 lifts Dumbbell Tricep Extension 32,000 lifts Goblet Squat 15,000 lifts Dumbbell Shrug 44,000 lifts Incline Dumbbell Curl 6,000 lifts Lying Dumbbell Tricep Extension 14,000 lifts Dumbbell Lunge 34,000 lifts Dumbbell Bulgarian Split Squat 12,000 lifts Dumbbell Fly 41,000 lifts Dumbbell Front Raise 33,000 lifts Arnold Press 10,000 lifts Dumbbell Pullover 5,000 lifts Dumbbell Reverse Fly 3,000 lifts Dumbbell Concentration Curl 26,000 lifts Decline Dumbbell Bench Press 3,000 lifts Incline Dumbbell Fly 14,000 lifts

Machine

Sled Leg Press 256,000 lifts Horizontal Leg Press 150,000 lifts Chest Press 39,000 lifts Leg Extension 91,000 lifts Calf Raise 53,000 lifts Pec Deck Fly 12,000 lifts Machine Shoulder Press 17,000 lifts Hack Squat 9,000 lifts Lying Leg Curl 28,000 lifts Seated Leg Curl 37,000 lifts Vertical Leg Press 10,000 lifts Hip Abduction 6,000 lifts Seated Calf Raise 6,000 lifts Hip Adduction 4,000 lifts

Cable

Lat Pulldown 215,000 lifts Seated Cable Row 28,000 lifts Tricep Pushdown 62,000 lifts Face Pull 9,000 lifts Tricep Rope Pushdown 45,000 lifts Cable Fly 8,000 lifts + More Exercises

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Exercise Comparisons

Compare decline bench press versus one of the following exercises:

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

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