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 41,000 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 51 x0.47 85 x0.77 128 x1.16 181 x1.64 239 x2.17
120 62 x0.52 98 x0.82 145 x1.21 200 x1.67 261 x2.18
130 73 x0.56 112 x0.86 161 x1.24 219 x1.69 283 x2.18
140 84 x0.6 125 x0.89 177 x1.26 237 x1.7 304 x2.17
150 94 x0.63 138 x0.92 192 x1.28 255 x1.7 324 x2.16
160 105 x0.66 150 x0.94 207 x1.29 272 x1.7 343 x2.14
170 115 x0.68 163 x0.96 221 x1.3 289 x1.7 362 x2.13
180 126 x0.7 175 x0.97 236 x1.31 305 x1.69 380 x2.11
190 136 x0.71 187 x0.98 249 x1.31 321 x1.69 397 x2.09
200 146 x0.73 199 x0.99 263 x1.31 336 x1.68 414 x2.07
210 155 x0.74 210 x1 276 x1.31 351 x1.67 431 x2.05
220 165 x0.75 221 x1.01 289 x1.31 365 x1.66 447 x2.03
230 175 x0.76 232 x1.01 301 x1.31 379 x1.65 462 x2.01
240 184 x0.77 243 x1.01 313 x1.31 393 x1.64 477 x1.99
250 193 x0.77 253 x1.01 325 x1.3 406 x1.62 492 x1.97
260 202 x0.78 264 x1.01 337 x1.3 419 x1.61 506 x1.95
270 211 x0.78 274 x1.01 348 x1.29 432 x1.6 520 x1.93
280 220 x0.78 284 x1.01 360 x1.28 444 x1.59 534 x1.91
290 228 x0.79 294 x1.01 371 x1.28 457 x1.57 547 x1.89
300 237 x0.79 303 x1.01 381 x1.27 469 x1.56 560 x1.87
310 245 x0.79 313 x1.01 392 x1.26 480 x1.55 573 x1.85
All 108 162 231 312 401

These male standards were last updated 2 weeks ago and are based on 16,000 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 x0.21 43 x0.48 80 x0.88 127 x1.41 182 x2.02
100 23 x0.23 49 x0.49 87 x0.87 136 x1.36 193 x1.93
110 26 x0.24 54 x0.49 94 x0.85 145 x1.32 204 x1.85
120 30 x0.25 59 x0.49 101 x0.84 153 x1.27 213 x1.78
130 33 x0.25 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 x1.17 239 x1.59
160 43 x0.27 77 x0.48 124 x0.77 182 x1.13 247 x1.54
170 46 x0.27 81 x0.48 129 x0.76 188 x1.11 254 x1.5
180 49 x0.27 85 x0.47 134 x0.75 194 x1.08 261 x1.45
190 52 x0.27 89 x0.47 139 x0.73 200 x1.05 268 x1.41
200 55 x0.27 93 x0.47 144 x0.72 205 x1.03 275 x1.37
210 58 x0.28 97 x0.46 148 x0.71 211 x1 281 x1.34
220 61 x0.28 100 x0.46 153 x0.69 216 x0.98 287 x1.3
230 63 x0.28 104 x0.45 157 x0.68 221 x0.96 293 x1.27
240 66 x0.27 107 x0.45 161 x0.67 226 x0.94 298 x1.24
250 68 x0.27 110 x0.44 165 x0.66 231 x0.92 304 x1.21
260 71 x0.27 114 x0.44 169 x0.65 235 x0.91 309 x1.19
All 37 70 117 176 243

These female standards were last updated 2 weeks 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.

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Olympic

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Dumbbell

Dumbbell Bench Press 413,000 lifts Dumbbell Curl 390,000 lifts Dumbbell Shoulder Press 219,000 lifts Incline Dumbbell Press 88,000 lifts Dumbbell Row 98,000 lifts Dumbbell Lateral Raise 65,000 lifts Dumbbell Hammer Curl 6,000 lifts Dumbbell Shrug 32,000 lifts Goblet Squat 1,000 lifts Dumbbell Tricep Extension 20,000 lifts Dumbbell Lunge 23,000 lifts Dumbbell Front Raise 25,000 lifts Arnold Press 875 lifts Dumbbell Fly 28,000 lifts Dumbbell Concentration Curl 18,000 lifts Dumbbell Bulgarian Split Squat 2,000 lifts Dumbbell Pullover 511 lifts Lying Dumbbell Tricep Extension 9,000 lifts Incline Dumbbell Fly 11,000 lifts Decline Dumbbell Bench Press 693 lifts Incline Dumbbell Curl 536 lifts Dumbbell Reverse Fly 297 lifts

Machine

Sled Leg Press 176,000 lifts Horizontal Leg Press 106,000 lifts Chest Press 3,000 lifts Leg Extension 66,000 lifts Calf Raise 38,000 lifts Seated Leg Curl 26,000 lifts Machine Shoulder Press 1,000 lifts Pec Deck Fly 1,000 lifts Vertical Leg Press 2,000 lifts Hack Squat 2,000 lifts Lying Leg Curl 20,000 lifts Seated Calf Raise 654 lifts Hip Abduction 1,000 lifts Hip Adduction 869 lifts

Cable

Lat Pulldown 160,000 lifts Tricep Pushdown 41,000 lifts Seated Cable Row 5,000 lifts Tricep Rope Pushdown 33,000 lifts Cable Fly 859 lifts Face Pull 1,000 lifts + More Exercises

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Exercise Comparisons

Compare decline bench press versus one of the following exercises:

Bench Deadlift Squat 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 Rack Pull Preacher Curl Pendlay Row Barbell Shrug Box Squat T-Bar Row Floor Press Zercher Squat Stiff Legged Deadlift Wrist Curl Lying Tricep Extension Bulgarian Split Squat Upright Row Barbell Lunge Tricep Extension Reverse Wrist Curl Good Morning Landmine Squat Split Squat