Decline Bench Press

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.

Our community Decline Bench Press standards are based on 202,000 lifts by Strength Level users

Male Decline Bench Press Standards (lb)

Entire Community

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

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

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 17%
3x8 9%
3x12 7%
4x10 7%
3x5 6%

Calculate Your Strength Level

lb
lb
years old

Female Decline Bench Press Standards (lb)

Entire Community

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

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

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 19%
4x10 9%
3x8 9%
4x6 5%
3x12 5%

Calculate Your Strength Level

lb
lb
years old

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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.