These are the most popular Decline Bench Press workouts done by male lifters:
Decline Bench Press Standards
Measured in lb
Decline Bench Press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Male
Male Decline Bench Press Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 111 lb |
Novice | 165 lb |
Intermediate | 233 lb |
Advanced | 312 lb |
Elite | 399 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.50x |
Novice | 1.00x |
Intermediate | 1.25x |
Advanced | 1.75x |
Elite | 2.25x |
How much should I be able to Decline Bench Press? (lb)
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.
By Weight and Age
By Bodyweight
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 |
By Age
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 |
How many sets and reps of Decline Bench Press should I do?
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 |
Calculate Your Strength Level
Female
Female Decline Bench Press Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 39 lb |
Novice | 74 lb |
Intermediate | 121 lb |
Advanced | 180 lb |
Elite | 247 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.25x |
Novice | 0.50x |
Intermediate | 0.75x |
Advanced | 1.25x |
Elite | 1.75x |
How much should I be able to Decline Bench Press? (lb)
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.
By Weight and Age
By Bodyweight
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 |
By Age
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 |
How many sets and reps of Decline Bench Press should I do?
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 |
Calculate Your Strength Level
Create Standards
Rate Your Lifts Against Other People
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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
Other Languages
- Decline Bench Press (EN)
- Negatives Bankdrücken (DE)
- Press de banca declinado (ES)
- Développé décliné (FR)
- Wyciskanie sztangi na ławce skośnej głową w dół (PL)
- Panca declinata (IT)
- Supino declinado (PT)