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.

Select your gender: ♂ Male ♀ Female
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 x0.48 87 x0.79 130 x1.19 183 x1.66 242 x2.2
120 64 x0.53 100 x0.83 147 x1.22 203 x1.69 264 x2.2
130 74 x0.57 113 x0.87 163 x1.25 221 x1.7 285 x2.2
140 85 x0.61 126 x0.9 178 x1.27 239 x1.71 306 x2.19
150 96 x0.64 139 x0.93 194 x1.29 257 x1.71 326 x2.17
160 106 x0.66 152 x0.95 208 x1.3 274 x1.71 345 x2.15
170 116 x0.68 164 x0.97 223 x1.31 290 x1.71 363 x2.14
180 127 x0.7 176 x0.98 237 x1.31 306 x1.7 381 x2.12
190 137 x0.72 188 x0.99 250 x1.32 322 x1.69 398 x2.09
200 146 x0.73 199 x1 263 x1.32 337 x1.68 415 x2.07
210 156 x0.74 211 x1 276 x1.32 351 x1.67 431 x2.05
220 166 x0.75 222 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 x1.62 491 x1.96
260 202 x0.78 263 x1.01 337 x1.29 419 x1.61 505 x1.94
270 211 x0.78 273 x1.01 348 x1.29 431 x1.6 519 x1.92
280 219 x0.78 283 x1.01 359 x1.28 443 x1.58 532 x1.9
290 228 x0.79 293 x1.01 370 x1.27 455 x1.57 545 x1.88
300 236 x0.79 302 x1.01 380 x1.27 467 x1.56 558 x1.86
310 244 x0.79 311 x1 390 x1.26 478 x1.54 571 x1.84
All 110 164 233 313 401

These male standards were last updated yesterday and are based on 9,000 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 20 x0.22 42 x0.47 74 x0.82 115 x1.27 162 x1.8
100 24 x0.24 48 x0.48 82 x0.82 125 x1.25 174 x1.74
110 29 x0.26 54 x0.49 90 x0.82 135 x1.22 186 x1.69
120 33 x0.27 60 x0.5 98 x0.81 144 x1.2 196 x1.64
130 37 x0.29 66 x0.51 105 x0.81 152 x1.17 206 x1.59
140 41 x0.3 71 x0.51 112 x0.8 161 x1.15 216 x1.54
150 45 x0.3 77 x0.51 118 x0.79 169 x1.12 225 x1.5
160 49 x0.31 82 x0.51 125 x0.78 176 x1.1 234 x1.46
170 53 x0.31 87 x0.51 131 x0.77 184 x1.08 242 x1.43
180 57 x0.32 92 x0.51 137 x0.76 190 x1.06 250 x1.39
190 61 x0.32 96 x0.51 142 x0.75 197 x1.04 258 x1.36
200 64 x0.32 101 x0.5 148 x0.74 204 x1.02 265 x1.33
210 68 x0.32 105 x0.5 153 x0.73 210 x1 273 x1.3
220 71 x0.32 110 x0.5 158 x0.72 216 x0.98 279 x1.27
230 75 x0.33 114 x0.49 163 x0.71 222 x0.96 286 x1.24
240 78 x0.33 118 x0.49 168 x0.7 228 x0.95 293 x1.22
250 81 x0.33 122 x0.49 173 x0.69 233 x0.93 299 x1.2
260 85 x0.33 126 x0.48 178 x0.68 238 x0.92 305 x1.17
All 42 74 118 172 233

These female standards were last updated yesterday and are based on 621 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