These are the most popular Decline Bench Press workouts done by male lifters:
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 |
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.
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 |
These are the most popular Decline Bench Press workouts done by male lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 18% | 516 |
2 | 3 | 8 | 9% | 271 |
3 | 3 | 12 | 7% | 197 |
4 | 4 | 10 | 6% | 184 |
5 | 3 | 5 | 6% | 183 |
6 | 2 | 10 | 5% | 153 |
7 | 5 | 5 | 4% | 125 |
8 | 4 | 8 | 4% | 109 |
9 | 3 | 6 | 4% | 102 |
10 | 4 | 12 | 3% | 93 |
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 |
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.
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 |
These are the most popular Decline Bench Press workouts done by female lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 21% | 48 |
2 | 4 | 10 | 9% | 20 |
3 | 3 | 8 | 8% | 17 |
4 | 5 | 5 | 5% | 11 |
4 | 3 | 12 | 5% | 11 |
6 | 4 | 6 | 4% | 10 |
6 | 4 | 8 | 4% | 10 |
8 | 3 | 5 | 4% | 8 |
8 | 2 | 8 | 4% | 8 |
10 | 2 | 10 | 3% | 7 |
10 | 3 | 6 | 3% | 7 |
10 | 4 | 5 | 3% | 7 |
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. |