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 6,000 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
120 63 x0.53 99 x0.83 146 x1.22 202 x1.68 264 x2.2
130 74 x0.57 113 x0.87 162 x1.25 221 x1.7 285 x2.19
140 85 x0.6 126 x0.9 178 x1.27 239 x1.71 306 x2.18
150 95 x0.64 139 x0.93 193 x1.29 257 x1.71 326 x2.17
160 106 x0.66 152 x0.95 208 x1.3 274 x1.71 345 x2.16
170 116 x0.68 164 x0.96 223 x1.31 291 x1.71 364 x2.14
180 126 x0.7 176 x0.98 237 x1.32 307 x1.7 382 x2.12
190 137 x0.72 188 x0.99 251 x1.32 322 x1.7 399 x2.1
200 146 x0.73 200 x1 264 x1.32 337 x1.69 416 x2.08
210 156 x0.74 211 x1 277 x1.32 352 x1.68 432 x2.06
220 166 x0.75 222 x1.01 290 x1.32 366 x1.67 448 x2.04
230 175 x0.76 233 x1.01 302 x1.31 380 x1.65 464 x2.02
240 185 x0.77 244 x1.02 314 x1.31 394 x1.64 479 x1.99
250 194 x0.77 254 x1.02 326 x1.3 407 x1.63 493 x1.97
260 203 x0.78 264 x1.02 338 x1.3 420 x1.62 507 x1.95
270 212 x0.78 274 x1.02 349 x1.29 433 x1.6 521 x1.93
280 220 x0.79 284 x1.02 360 x1.29 445 x1.59 535 x1.91
290 229 x0.79 294 x1.01 371 x1.28 458 x1.58 548 x1.89
300 237 x0.79 304 x1.01 382 x1.27 469 x1.56 561 x1.87
310 245 x0.79 313 x1.01 393 x1.27 481 x1.55 574 x1.85
All 110 164 233 314 403

These male standards were last updated yesterday and are based on 7,000 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
100 24 x0.24 49 x0.49 83 x0.83 126 x1.26 176 x1.76
110 29 x0.26 54 x0.5 91 x0.82 136 x1.23 188 x1.71
120 33 x0.27 60 x0.5 98 x0.82 145 x1.21 198 x1.65
130 37 x0.28 66 x0.5 105 x0.81 153 x1.18 208 x1.6
140 41 x0.29 71 x0.51 112 x0.8 161 x1.15 217 x1.55
150 45 x0.3 76 x0.51 118 x0.79 169 x1.13 226 x1.51
160 48 x0.3 81 x0.51 124 x0.78 176 x1.1 235 x1.47
170 52 x0.31 86 x0.5 130 x0.76 183 x1.08 243 x1.43
180 56 x0.31 90 x0.5 136 x0.75 190 x1.06 250 x1.39
190 59 x0.31 95 x0.5 141 x0.74 197 x1.03 258 x1.36
200 63 x0.31 99 x0.5 146 x0.73 203 x1.01 265 x1.33
210 66 x0.32 104 x0.49 152 x0.72 209 x0.99 272 x1.3
220 69 x0.32 108 x0.49 157 x0.71 215 x0.98 279 x1.27
230 73 x0.32 112 x0.49 161 x0.7 220 x0.96 285 x1.24
240 76 x0.32 116 x0.48 166 x0.69 226 x0.94 291 x1.21
250 79 x0.32 119 x0.48 171 x0.68 231 x0.92 297 x1.19
260 82 x0.32 123 x0.47 175 x0.67 236 x0.91 303 x1.17
All 41 73 118 172 234

These female standards were last updated yesterday and are based on 480 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 4,132,000 lifts Deadlift 2,485,000 lifts Squat 2,388,000 lifts Shoulder Press 663,000 lifts Barbell Curl 357,000 lifts Bent Over Row 224,000 lifts Front Squat 235,000 lifts Incline Bench Press 26,000 lifts Hex Bar Deadlift 25,000 lifts Romanian Deadlift 22,000 lifts Barbell Shrug 9,000 lifts Hip Thrust 14,000 lifts Upright Row 10,000 lifts Decline Bench Press 6,000 lifts Good Morning 5,000 lifts T-Bar Row (experimental) Pendlay Row (experimental) Lying Tricep Extension (experimental) Tricep Extension (experimental)

Bodyweight

Pull Ups 313,000 lifts Push Ups 86,000 lifts Dips 126,000 lifts Chin Ups 19,000 lifts Muscle Ups (experimental) Sit Ups (experimental) Crunches (experimental)

Olympic

Power Clean 214,000 lifts Snatch 66,000 lifts Clean & Jerk 66,000 lifts Push Press 44,000 lifts Clean 47,000 lifts Clean & Press 79,000 lifts Thruster (experimental) Push Jerk (experimental)

Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + More Exercises

Exercise Comparisons

Compare decline bench press versus one of the following exercises:

Bench Deadlift Squat Shoulder Press Barbell Curl Bent Over Row Front Squat Incline Bench Press Hex Bar Deadlift Romanian Deadlift Barbell Shrug Hip Thrust Upright Row Good Morning T-Bar Row Pendlay Row Lying Tricep Extension Tricep Extension

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