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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 94,000 lifts by Strength Level users.

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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 53 x0.49 86 x0.78 129 x1.17 181 x1.64 238 x2.16
120 64 x0.54 100 x0.83 146 x1.22 201 x1.67 261 x2.17
130 75 x0.58 114 x0.87 162 x1.25 220 x1.69 282 x2.17
140 86 x0.62 127 x0.91 178 x1.27 238 x1.7 303 x2.17
150 97 x0.65 140 x0.93 194 x1.29 256 x1.71 323 x2.15
160 108 x0.67 153 x0.96 209 x1.3 273 x1.71 342 x2.14
170 118 x0.7 165 x0.97 223 x1.31 290 x1.7 361 x2.12
180 129 x0.72 178 x0.99 237 x1.32 306 x1.7 379 x2.11
190 139 x0.73 190 x1 251 x1.32 322 x1.69 397 x2.09
200 149 x0.75 202 x1.01 265 x1.32 337 x1.68 414 x2.07
210 159 x0.76 213 x1.01 278 x1.32 352 x1.67 430 x2.05
220 169 x0.77 224 x1.02 291 x1.32 366 x1.66 446 x2.03
230 178 x0.78 235 x1.02 304 x1.32 380 x1.65 462 x2.01
240 188 x0.78 246 x1.03 316 x1.32 394 x1.64 477 x1.99
250 197 x0.79 257 x1.03 328 x1.31 407 x1.63 491 x1.97
260 206 x0.79 267 x1.03 340 x1.31 421 x1.62 506 x1.95
270 215 x0.8 278 x1.03 351 x1.3 433 x1.6 520 x1.93
280 224 x0.8 288 x1.03 362 x1.29 446 x1.59 534 x1.91
290 233 x0.8 297 x1.03 373 x1.29 458 x1.58 547 x1.89
300 241 x0.8 307 x1.02 384 x1.28 470 x1.57 560 x1.87
310 250 x0.81 317 x1.02 395 x1.27 482 x1.55 573 x1.85
All 112 166 234 314 402

These male standards were last updated 6 days ago and are based on 30,000 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 18 x0.2 42 x0.47 78 x0.86 124 x1.38 178 x1.98
100 22 x0.22 48 x0.48 86 x0.86 134 x1.34 190 x1.9
110 26 x0.24 54 x0.49 93 x0.85 143 x1.3 201 x1.83
120 30 x0.25 59 x0.49 100 x0.84 152 x1.27 212 x1.77
130 34 x0.26 65 x0.5 107 x0.83 161 x1.24 222 x1.71
140 38 x0.27 70 x0.5 114 x0.81 169 x1.2 231 x1.65
150 41 x0.27 75 x0.5 120 x0.8 176 x1.17 240 x1.6
160 45 x0.28 79 x0.5 126 x0.79 183 x1.15 248 x1.55
170 48 x0.28 84 x0.49 132 x0.77 190 x1.12 256 x1.51
180 52 x0.29 88 x0.49 137 x0.76 197 x1.09 264 x1.47
190 55 x0.29 93 x0.49 143 x0.75 203 x1.07 271 x1.43
200 58 x0.29 97 x0.48 148 x0.74 210 x1.05 279 x1.39
210 61 x0.29 101 x0.48 153 x0.73 216 x1.03 285 x1.36
220 64 x0.29 105 x0.48 158 x0.72 221 x1.01 292 x1.33
230 67 x0.29 109 x0.47 162 x0.71 227 x0.99 298 x1.3
240 70 x0.29 112 x0.47 167 x0.7 232 x0.97 305 x1.27
250 73 x0.29 116 x0.46 171 x0.69 237 x0.95 311 x1.24
260 76 x0.29 120 x0.46 176 x0.68 243 x0.93 316 x1.22
All 38 72 119 178 245

These female standards were last updated 6 days ago and are based on 1,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

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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.

More Exercises

Barbell

Bench Press 12,729,000 lifts Squat 7,345,000 lifts Deadlift 7,438,000 lifts Shoulder Press 1,844,000 lifts Military Press 289,000 lifts Barbell Curl 878,000 lifts Incline Bench Press 420,000 lifts Front Squat 622,000 lifts Bent Over Row 579,000 lifts Sumo Deadlift 152,000 lifts Hex Bar Deadlift 305,000 lifts Romanian Deadlift 178,000 lifts EZ Bar Curl 52,000 lifts Close Grip Bench Press 78,000 lifts Hip Thrust 178,000 lifts Floor Press 41,000 lifts Seated Shoulder Press 40,000 lifts Stiff Legged Deadlift 42,000 lifts Barbell Shrug 105,000 lifts Wrist Curl 36,000 lifts Pendlay Row 79,000 lifts Box Squat 48,000 lifts Rack Pull 65,000 lifts Lying Tricep Extension 64,000 lifts Decline Bench Press 94,000 lifts Tricep Extension 70,000 lifts T-Bar Row 73,000 lifts Bulgarian Split Squat 36,000 lifts Zercher Squat 38,000 lifts Barbell Lunge 37,000 lifts Good Morning 51,000 lifts Upright Row 70,000 lifts Preacher Curl 67,000 lifts Reverse Barbell Curl 23,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 29,000 lifts Landmine Squat 28,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Push Ups 511,000 lifts Pull Ups 1,032,000 lifts Dips 412,000 lifts Chin Ups 236,000 lifts Bodyweight Squat 44,000 lifts Diamond Pushups 6,000 lifts One Arm Push Ups 17,000 lifts Single Leg Squat 21,000 lifts Sit Ups 59,000 lifts Burpees 13,000 lifts Lunge 9,000 lifts Muscle Ups 56,000 lifts One Arm Pull Ups 5,000 lifts Handstand Push Ups 13,000 lifts Inverted Row 2,000 lifts Crunches 33,000 lifts Toes To Bar 2,000 lifts Glute Bridge 2,000 lifts Russian Twist 2,000 lifts Neutral Grip Pull Ups 4,000 lifts Lying Leg Raise 1,000 lifts Back Extension 2,000 lifts Hanging Leg Raise 3,000 lifts Glute Ham Raise 876 lifts

Olympic

Power Clean 464,000 lifts Clean and Jerk 191,000 lifts Snatch 194,000 lifts Push Press 139,000 lifts Clean 154,000 lifts Hang Clean 35,000 lifts Power Snatch 35,000 lifts Overhead Squat 44,000 lifts Clean and Press 134,000 lifts Thruster 46,000 lifts Push Jerk 42,000 lifts

Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

Sled Leg Press 428,000 lifts Leg Extension 152,000 lifts Chest Press 111,000 lifts Horizontal Leg Press 233,000 lifts Pec Deck Fly 53,000 lifts Lying Leg Curl 65,000 lifts Calf Raise 95,000 lifts Machine Shoulder Press 62,000 lifts Seated Leg Curl 75,000 lifts Seated Calf Raise 37,000 lifts Vertical Leg Press 96,000 lifts Hack Squat 47,000 lifts Hip Adduction 33,000 lifts Hip Abduction 37,000 lifts

Cable

Lat Pulldown 308,000 lifts Seated Cable Row 82,000 lifts Tricep Rope Pushdown 83,000 lifts Tricep Pushdown 111,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 38,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 25,000 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 Military Press Barbell Curl Incline Bench Press Front Squat Bent Over Row Sumo Deadlift Hex Bar Deadlift Romanian Deadlift EZ Bar Curl Close Grip Bench Press Hip Thrust Floor Press Seated Shoulder Press Stiff Legged Deadlift Barbell Shrug Wrist Curl Pendlay Row Box Squat Rack Pull Lying Tricep Extension Tricep Extension T-Bar Row Bulgarian Split Squat Zercher Squat Barbell Lunge Good Morning Upright Row Preacher Curl Reverse Barbell Curl Reverse Grip Bench Press Split Squat Landmine Squat Reverse Wrist Curl

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