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