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

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Decline Bench Press standards are based on 195,000 lifts by Strength Level users

How To Decline Bench Press

♂ Male
♀ Female

Male Decline Bench Press Standards (lb)

Strength Level	Weight
Beginner	110 lb
Novice	164 lb
Intermediate	231 lb
Advanced	310 lb
Elite	397 lb

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 231 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 110 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	53	85	128	179	236
120	64	99	144	198	258
130	74	112	160	217	279
140	85	125	176	235	300
150	96	138	191	253	319
160	106	151	206	270	339
170	117	163	220	286	357
180	127	175	235	302	375
190	137	187	248	318	392
200	147	199	262	333	409
210	157	210	275	347	425
220	166	221	287	362	441
230	176	232	300	376	456
240	185	243	312	389	471
250	194	253	324	402	485
260	203	264	335	415	500
270	212	274	346	428	513
280	221	284	358	440	527
290	230	293	368	452	540
300	238	303	379	464	553
310	246	312	390	476	566

Age	Beg.	Nov.	Int.	Adv.	Elite
15	94	140	197	264	338
20	107	160	225	303	387
25	110	164	231	310	397
30	110	164	231	310	397
35	110	164	231	310	397
40	110	164	231	310	397
45	105	155	219	295	376
50	98	146	206	276	353
55	91	135	191	256	327
60	83	123	174	233	298
65	75	111	157	211	269
70	67	100	141	189	242
75	60	89	126	169	216
80	54	80	113	151	193
85	48	72	101	136	173
90	43	64	91	122	156

Calculate Your Strength Level

Female Decline Bench Press Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	38 lb
Novice	72 lb
Intermediate	119 lb
Advanced	178 lb
Elite	245 lb

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 119 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 38 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	19	43	78	124	177
100	23	49	86	134	189
110	27	54	93	143	200
120	31	60	101	152	211
130	35	65	108	160	221
140	38	70	114	168	230
150	42	75	120	176	239
160	46	80	126	183	247
170	49	85	132	190	255
180	53	89	138	197	263
190	56	94	143	203	271
200	59	98	148	210	278
210	62	102	153	216	285
220	66	106	158	221	291
230	69	110	163	227	298
240	72	113	168	232	304
250	75	117	172	238	310
260	77	121	176	243	316

Age	Beg.	Nov.	Int.	Adv.	Elite
15	33	62	102	151	208
20	37	70	116	173	239
25	38	72	119	178	245
30	38	72	119	178	245
35	38	72	119	178	245
40	38	72	119	178	245
45	36	69	113	169	232
50	34	64	106	158	218
55	32	60	98	146	202
60	29	54	90	134	184
65	26	49	81	121	166
70	23	44	73	108	149
75	21	39	65	97	133
80	19	35	58	87	119
85	17	32	52	78	107
90	15	28	47	70	96

Calculate Your Strength Level

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

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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.

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	53	85	128	179	236
120	64	99	144	198	258
130	74	112	160	217	279
140	85	125	176	235	300
150	96	138	191	253	319
160	106	151	206	270	339
170	117	163	220	286	357
180	127	175	235	302	375
190	137	187	248	318	392
200	147	199	262	333	409
210	157	210	275	347	425
220	166	221	287	362	441
230	176	232	300	376	456
240	185	243	312	389	471
250	194	253	324	402	485
260	203	264	335	415	500
270	212	274	346	428	513
280	221	284	358	440	527
290	230	293	368	452	540
300	238	303	379	464	553
310	246	312	390	476	566

Age	Beg.	Nov.	Int.	Adv.	Elite
15	94	140	197	264	338
20	107	160	225	303	387
25	110	164	231	310	397
30	110	164	231	310	397
35	110	164	231	310	397
40	110	164	231	310	397
45	105	155	219	295	376
50	98	146	206	276	353
55	91	135	191	256	327
60	83	123	174	233	298
65	75	111	157	211	269
70	67	100	141	189	242
75	60	89	126	169	216
80	54	80	113	151	193
85	48	72	101	136	173
90	43	64	91	122	156

BW	Beg.	Nov.	Int.	Adv.	Elite
90	19	43	78	124	177
100	23	49	86	134	189
110	27	54	93	143	200
120	31	60	101	152	211
130	35	65	108	160	221
140	38	70	114	168	230
150	42	75	120	176	239
160	46	80	126	183	247
170	49	85	132	190	255
180	53	89	138	197	263
190	56	94	143	203	271
200	59	98	148	210	278
210	62	102	153	216	285
220	66	106	158	221	291
230	69	110	163	227	298
240	72	113	168	232	304
250	75	117	172	238	310
260	77	121	176	243	316

Age	Beg.	Nov.	Int.	Adv.	Elite
15	33	62	102	151	208
20	37	70	116	173	239
25	38	72	119	178	245
30	38	72	119	178	245
35	38	72	119	178	245
40	38	72	119	178	245
45	36	69	113	169	232
50	34	64	106	158	218
55	32	60	98	146	202
60	29	54	90	134	184
65	26	49	81	121	166
70	23	44	73	108	149
75	21	39	65	97	133
80	19	35	58	87	119
85	17	32	52	78	107
90	15	28	47	70	96

BW	Beg.	Nov.	Int.	Adv.	Elite
110	53	85	128	179	236
120	64	99	144	198	258
130	74	112	160	217	279
140	85	125	176	235	300
150	96	138	191	253	319
160	106	151	206	270	339
170	117	163	220	286	357
180	127	175	235	302	375
190	137	187	248	318	392
200	147	199	262	333	409
210	157	210	275	347	425
220	166	221	287	362	441
230	176	232	300	376	456
240	185	243	312	389	471
250	194	253	324	402	485
260	203	264	335	415	500
270	212	274	346	428	513
280	221	284	358	440	527
290	230	293	368	452	540
300	238	303	379	464	553
310	246	312	390	476	566

Age	Beg.	Nov.	Int.	Adv.	Elite
15	94	140	197	264	338
20	107	160	225	303	387
25	110	164	231	310	397
30	110	164	231	310	397
35	110	164	231	310	397
40	110	164	231	310	397
45	105	155	219	295	376
50	98	146	206	276	353
55	91	135	191	256	327
60	83	123	174	233	298
65	75	111	157	211	269
70	67	100	141	189	242
75	60	89	126	169	216
80	54	80	113	151	193
85	48	72	101	136	173
90	43	64	91	122	156

BW	Beg.	Nov.	Int.	Adv.	Elite
90	19	43	78	124	177
100	23	49	86	134	189
110	27	54	93	143	200
120	31	60	101	152	211
130	35	65	108	160	221
140	38	70	114	168	230
150	42	75	120	176	239
160	46	80	126	183	247
170	49	85	132	190	255
180	53	89	138	197	263
190	56	94	143	203	271
200	59	98	148	210	278
210	62	102	153	216	285
220	66	106	158	221	291
230	69	110	163	227	298
240	72	113	168	232	304
250	75	117	172	238	310
260	77	121	176	243	316

Age	Beg.	Nov.	Int.	Adv.	Elite
15	33	62	102	151	208
20	37	70	116	173	239
25	38	72	119	178	245
30	38	72	119	178	245
35	38	72	119	178	245
40	38	72	119	178	245
45	36	69	113	169	232
50	34	64	106	158	218
55	32	60	98	146	202
60	29	54	90	134	184
65	26	49	81	121	166
70	23	44	73	108	149
75	21	39	65	97	133
80	19	35	58	87	119
85	17	32	52	78	107
90	15	28	47	70	96

BW	Beg.	Nov.	Int.	Adv.	Elite
110	53	85	128	179	236
120	64	99	144	198	258
130	74	112	160	217	279
140	85	125	176	235	300
150	96	138	191	253	319
160	106	151	206	270	339
170	117	163	220	286	357
180	127	175	235	302	375
190	137	187	248	318	392
200	147	199	262	333	409
210	157	210	275	347	425
220	166	221	287	362	441
230	176	232	300	376	456
240	185	243	312	389	471
250	194	253	324	402	485
260	203	264	335	415	500
270	212	274	346	428	513
280	221	284	358	440	527
290	230	293	368	452	540
300	238	303	379	464	553
310	246	312	390	476	566

Age	Beg.	Nov.	Int.	Adv.	Elite
15	94	140	197	264	338
20	107	160	225	303	387
25	110	164	231	310	397
30	110	164	231	310	397
35	110	164	231	310	397
40	110	164	231	310	397
45	105	155	219	295	376
50	98	146	206	276	353
55	91	135	191	256	327
60	83	123	174	233	298
65	75	111	157	211	269
70	67	100	141	189	242
75	60	89	126	169	216
80	54	80	113	151	193
85	48	72	101	136	173
90	43	64	91	122	156

BW	Beg.	Nov.	Int.	Adv.	Elite
90	19	43	78	124	177
100	23	49	86	134	189
110	27	54	93	143	200
120	31	60	101	152	211
130	35	65	108	160	221
140	38	70	114	168	230
150	42	75	120	176	239
160	46	80	126	183	247
170	49	85	132	190	255
180	53	89	138	197	263
190	56	94	143	203	271
200	59	98	148	210	278
210	62	102	153	216	285
220	66	106	158	221	291
230	69	110	163	227	298
240	72	113	168	232	304
250	75	117	172	238	310
260	77	121	176	243	316

Age	Beg.	Nov.	Int.	Adv.	Elite
15	33	62	102	151	208
20	37	70	116	173	239
25	38	72	119	178	245
30	38	72	119	178	245
35	38	72	119	178	245
40	38	72	119	178	245
45	36	69	113	169	232
50	34	64	106	158	218
55	32	60	98	146	202
60	29	54	90	134	184
65	26	49	81	121	166
70	23	44	73	108	149
75	21	39	65	97	133
80	19	35	58	87	119
85	17	32	52	78	107
90	15	28	47	70	96