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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 52,000 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 x0.83 145 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 x0.6 126 x0.9 177 x1.27 238 x1.7 304 x2.17
150 95 x0.64 139 x0.92 193 x1.28 255 x1.7 324 x2.16
160 106 x0.66 151 x0.95 207 x1.3 273 x1.7 343 x2.14
170 116 x0.68 164 x0.96 222 x1.31 289 x1.7 361 x2.13
180 126 x0.7 176 x0.98 236 x1.31 305 x1.7 379 x2.11
190 137 x0.72 188 x0.99 250 x1.31 321 x1.69 397 x2.09
200 146 x0.73 199 x1 263 x1.32 336 x1.68 414 x2.07
210 156 x0.74 211 x1 276 x1.31 351 x1.67 430 x2.05
220 166 x0.75 222 x1.01 289 x1.31 365 x1.66 446 x2.03
230 175 x0.76 233 x1.01 301 x1.31 379 x1.65 461 x2
240 185 x0.77 243 x1.01 313 x1.31 392 x1.63 476 x1.98
250 194 x0.77 254 x1.01 325 x1.3 406 x1.62 491 x1.96
260 203 x0.78 264 x1.02 337 x1.3 419 x1.61 505 x1.94
270 212 x0.78 274 x1.02 348 x1.29 431 x1.6 519 x1.92
280 220 x0.79 284 x1.01 359 x1.28 444 x1.58 532 x1.9
290 229 x0.79 294 x1.01 370 x1.28 456 x1.57 546 x1.88
300 237 x0.79 303 x1.01 381 x1.27 468 x1.56 559 x1.86
310 246 x0.79 313 x1.01 391 x1.26 479 x1.55 571 x1.84
All 109 163 232 312 401

These male standards were last updated a month ago and are based on 20,000 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 x0.49 80 x0.89 128 x1.42 183 x2.03
100 23 x0.23 49 x0.49 88 x0.88 137 x1.37 194 x1.94
110 27 x0.24 55 x0.5 94 x0.86 145 x1.32 204 x1.85
120 30 x0.25 59 x0.5 101 x0.84 153 x1.28 213 x1.78
130 33 x0.26 64 x0.49 107 x0.82 161 x1.24 222 x1.71
140 37 x0.26 69 x0.49 113 x0.81 168 x1.2 231 x1.65
150 40 x0.27 73 x0.49 118 x0.79 175 x1.16 239 x1.59
160 43 x0.27 77 x0.48 124 x0.77 181 x1.13 246 x1.54
170 46 x0.27 81 x0.48 129 x0.76 187 x1.1 253 x1.49
180 49 x0.27 85 x0.47 134 x0.74 193 x1.07 260 x1.45
190 52 x0.27 89 x0.47 139 x0.73 199 x1.05 267 x1.4
200 55 x0.27 93 x0.46 143 x0.72 204 x1.02 273 x1.37
210 58 x0.27 96 x0.46 148 x0.7 210 x1 279 x1.33
220 60 x0.27 100 x0.45 152 x0.69 215 x0.98 285 x1.3
230 63 x0.27 103 x0.45 156 x0.68 220 x0.96 291 x1.26
240 65 x0.27 106 x0.44 160 x0.67 225 x0.94 296 x1.23
250 68 x0.27 110 x0.44 164 x0.66 229 x0.92 302 x1.21
260 70 x0.27 113 x0.43 168 x0.65 234 x0.9 307 x1.18
All 37 71 117 176 243

These female standards were last updated a month ago 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 9,283,000 lifts Squat 5,455,000 lifts Deadlift 5,545,000 lifts Shoulder Press 1,407,000 lifts Barbell Curl 696,000 lifts Military Press 94,000 lifts Front Squat 471,000 lifts Incline Bench Press 260,000 lifts Bent Over Row 439,000 lifts Hex Bar Deadlift 172,000 lifts Sumo Deadlift 42,000 lifts Hip Thrust 95,000 lifts Romanian Deadlift 109,000 lifts Close Grip Bench Press 19,000 lifts Pendlay Row 33,000 lifts Preacher Curl 15,000 lifts Box Squat 9,000 lifts Rack Pull 15,000 lifts Tricep Extension 36,000 lifts Barbell Shrug 62,000 lifts Stiff Legged Deadlift 7,000 lifts Decline Bench Press 52,000 lifts T-Bar Row 40,000 lifts Lying Tricep Extension 28,000 lifts Floor Press 5,000 lifts Upright Row 37,000 lifts Bulgarian Split Squat 5,000 lifts Barbell Lunge 4,000 lifts Zercher Squat 4,000 lifts Good Morning 20,000 lifts Wrist Curl 5,000 lifts Split Squat 2,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 776,000 lifts Push Ups 363,000 lifts Dips 313,000 lifts Chin Ups 162,000 lifts Bodyweight Squat 15,000 lifts Muscle Ups 40,000 lifts Single Leg Squat 9,000 lifts Sit Ups 41,000 lifts Crunches 23,000 lifts Burpees 5,000 lifts One Arm Push Ups 7,000 lifts Handstand Push Ups 5,000 lifts Lunge 3,000 lifts

Olympic

Power Clean 367,000 lifts Snatch 136,000 lifts Push Press 91,000 lifts Clean 106,000 lifts Clean and Jerk 132,000 lifts Power Snatch 4,000 lifts Overhead Squat 8,000 lifts Clean and Press 100,000 lifts Thruster 14,000 lifts Push Jerk 11,000 lifts

Dumbbell

Dumbbell Bench Press 566,000 lifts Dumbbell Curl 485,000 lifts Dumbbell Shoulder Press 285,000 lifts Incline Dumbbell Bench Press 131,000 lifts Dumbbell Row 122,000 lifts Dumbbell Lateral Raise 82,000 lifts Dumbbell Hammer Curl 21,000 lifts Dumbbell Tricep Extension 28,000 lifts Dumbbell Fly 37,000 lifts Arnold Press 7,000 lifts Dumbbell Concentration Curl 24,000 lifts Dumbbell Shrug 41,000 lifts Dumbbell Lunge 31,000 lifts Dumbbell Bulgarian Split Squat 9,000 lifts Dumbbell Front Raise 31,000 lifts Goblet Squat 11,000 lifts Decline Dumbbell Bench Press 2,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Pullover 3,000 lifts Incline Dumbbell Fly 13,000 lifts Incline Dumbbell Curl 4,000 lifts Dumbbell Reverse Fly 2,000 lifts

Machine

Sled Leg Press 232,000 lifts Horizontal Leg Press 136,000 lifts Chest Press 27,000 lifts Leg Extension 84,000 lifts Machine Shoulder Press 12,000 lifts Pec Deck Fly 8,000 lifts Calf Raise 48,000 lifts Vertical Leg Press 8,000 lifts Seated Leg Curl 34,000 lifts Hack Squat 7,000 lifts Lying Leg Curl 26,000 lifts Seated Calf Raise 5,000 lifts Hip Abduction 5,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 199,000 lifts Tricep Pushdown 56,000 lifts Seated Cable Row 21,000 lifts Tricep Rope Pushdown 42,000 lifts Cable Fly 6,000 lifts Face Pull 6,000 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 Barbell Curl Military Press Front Squat Incline Bench Press Bent Over Row Hex Bar Deadlift Sumo Deadlift Hip Thrust Romanian Deadlift Close Grip Bench Press Pendlay Row Preacher Curl Box Squat Rack Pull Tricep Extension Barbell Shrug Stiff Legged Deadlift T-Bar Row Lying Tricep Extension Floor Press Upright Row Bulgarian Split Squat Barbell Lunge Zercher Squat Good Morning Wrist Curl Split Squat Landmine Squat Reverse Wrist Curl

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