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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 47,000 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 52 x0.47 85 x0.78 129 x1.17 182 x1.65 240 x2.18
120 63 x0.52 99 x0.83 146 x1.21 201 x1.68 263 x2.19
130 74 x0.57 112 x0.86 162 x1.24 220 x1.69 284 x2.18
140 84 x0.6 125 x0.9 177 x1.27 238 x1.7 305 x2.18
150 95 x0.63 138 x0.92 193 x1.28 256 x1.71 325 x2.16
160 105 x0.66 151 x0.94 207 x1.3 273 x1.71 344 x2.15
170 116 x0.68 163 x0.96 222 x1.31 289 x1.7 362 x2.13
180 126 x0.7 175 x0.97 236 x1.31 305 x1.7 380 x2.11
190 136 x0.72 187 x0.99 250 x1.31 321 x1.69 397 x2.09
200 146 x0.73 199 x0.99 263 x1.31 336 x1.68 414 x2.07
210 156 x0.74 210 x1 276 x1.31 351 x1.67 430 x2.05
220 165 x0.75 221 x1.01 289 x1.31 365 x1.66 446 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 x1.3 392 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 x1.28 444 x1.58 533 x1.9
290 228 x0.79 293 x1.01 370 x1.28 456 x1.57 546 x1.88
300 236 x0.79 302 x1.01 381 x1.27 468 x1.56 559 x1.86
310 245 x0.79 312 x1.01 391 x1.26 479 x1.55 572 x1.84
All 109 163 232 313 401

These male standards were last updated 3 days ago and are based on 19,000 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 44 x0.49 80 x0.89 128 x1.42 184 x2.04
100 23 x0.23 49 x0.49 88 x0.88 137 x1.37 195 x1.95
110 26 x0.24 54 x0.49 94 x0.86 146 x1.32 205 x1.86
120 30 x0.25 59 x0.49 101 x0.84 154 x1.28 214 x1.79
130 33 x0.25 64 x0.49 107 x0.82 161 x1.24 223 x1.72
140 36 x0.26 68 x0.49 113 x0.81 168 x1.2 232 x1.66
150 40 x0.26 73 x0.49 118 x0.79 175 x1.17 240 x1.6
160 43 x0.27 77 x0.48 124 x0.77 182 x1.14 247 x1.55
170 46 x0.27 81 x0.48 129 x0.76 188 x1.11 255 x1.5
180 49 x0.27 85 x0.47 134 x0.74 194 x1.08 261 x1.45
190 52 x0.27 89 x0.47 139 x0.73 200 x1.05 268 x1.41
200 54 x0.27 92 x0.46 143 x0.72 205 x1.03 274 x1.37
210 57 x0.27 96 x0.46 148 x0.7 210 x1 281 x1.34
220 60 x0.27 99 x0.45 152 x0.69 215 x0.98 286 x1.3
230 62 x0.27 103 x0.45 156 x0.68 220 x0.96 292 x1.27
240 65 x0.27 106 x0.44 160 x0.67 225 x0.94 298 x1.24
250 67 x0.27 109 x0.44 164 x0.66 230 x0.92 303 x1.21
260 70 x0.27 112 x0.43 168 x0.65 234 x0.9 308 x1.18
All 37 70 117 176 244

These female standards were last updated 3 days 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.

More Exercises

Barbell

Bench Press 8,623,000 lifts Squat 5,072,000 lifts Deadlift 5,168,000 lifts Shoulder Press 1,329,000 lifts Barbell Curl 657,000 lifts Military Press 55,000 lifts Incline Bench Press 230,000 lifts Hex Bar Deadlift 152,000 lifts Bent Over Row 415,000 lifts Front Squat 443,000 lifts Sumo Deadlift 28,000 lifts Hip Thrust 83,000 lifts Romanian Deadlift 98,000 lifts Close Grip Bench Press 12,000 lifts Preacher Curl 10,000 lifts T-Bar Row 35,000 lifts Rack Pull 9,000 lifts Barbell Shrug 57,000 lifts Pendlay Row 28,000 lifts Lying Tricep Extension 25,000 lifts Decline Bench Press 47,000 lifts Tricep Extension 33,000 lifts Stiff Legged Deadlift 4,000 lifts Box Squat 6,000 lifts Wrist Curl 3,000 lifts Upright Row 34,000 lifts Bulgarian Split Squat 3,000 lifts Zercher Squat 2,000 lifts Barbell Lunge 2,000 lifts Floor Press 3,000 lifts Reverse Wrist Curl 1,000 lifts Good Morning 18,000 lifts Split Squat 1,000 lifts Landmine Squat 1,000 lifts

Bodyweight

Pull Ups 719,000 lifts Push Ups 332,000 lifts Dips 291,000 lifts Chin Ups 143,000 lifts Bodyweight Squat 8,000 lifts Sit Ups 37,000 lifts One Arm Push Ups 4,000 lifts Muscle Ups 36,000 lifts Crunches 21,000 lifts Burpees 3,000 lifts Handstand Push Ups 3,000 lifts Single Leg Squat 7,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 351,000 lifts Clean and Jerk 125,000 lifts Snatch 130,000 lifts Clean 100,000 lifts Push Press 86,000 lifts Clean and Press 98,000 lifts Push Jerk 10,000 lifts Overhead Squat 5,000 lifts Power Snatch 2,000 lifts Thruster 13,000 lifts

Dumbbell

Dumbbell Bench Press 492,000 lifts Dumbbell Curl 439,000 lifts Dumbbell Shoulder Press 254,000 lifts Incline Dumbbell Bench Press 110,000 lifts Dumbbell Row 111,000 lifts Dumbbell Lateral Raise 74,000 lifts Dumbbell Hammer Curl 14,000 lifts Dumbbell Tricep Extension 24,000 lifts Dumbbell Fly 33,000 lifts Goblet Squat 6,000 lifts Dumbbell Shrug 37,000 lifts Dumbbell Lunge 27,000 lifts Dumbbell Concentration Curl 21,000 lifts Lying Dumbbell Tricep Extension 11,000 lifts Arnold Press 4,000 lifts Dumbbell Front Raise 28,000 lifts Incline Dumbbell Curl 2,000 lifts Dumbbell Bulgarian Split Squat 5,000 lifts Dumbbell Pullover 2,000 lifts Incline Dumbbell Fly 12,000 lifts Dumbbell Reverse Fly 1,000 lifts Decline Dumbbell Bench Press 1,000 lifts

Machine

Sled Leg Press 206,000 lifts Chest Press 15,000 lifts Horizontal Leg Press 122,000 lifts Leg Extension 75,000 lifts Machine Shoulder Press 7,000 lifts Calf Raise 43,000 lifts Seated Leg Curl 30,000 lifts Seated Calf Raise 2,000 lifts Pec Deck Fly 5,000 lifts Vertical Leg Press 5,000 lifts Hack Squat 4,000 lifts Lying Leg Curl 23,000 lifts Hip Abduction 3,000 lifts Hip Adduction 2,000 lifts

Cable

Lat Pulldown 181,000 lifts Tricep Pushdown 49,000 lifts Seated Cable Row 13,000 lifts Tricep Rope Pushdown 38,000 lifts Cable Fly 3,000 lifts Face Pull 4,000 lifts + More Exercises

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Exercise Comparisons

Compare decline bench press versus one of the following exercises:

Bench Press Squat Deadlift Shoulder Press Barbell Curl Military Press Incline Bench Press Hex Bar Deadlift Bent Over Row Front Squat Sumo Deadlift Hip Thrust Romanian Deadlift Close Grip Bench Press Preacher Curl T-Bar Row Rack Pull Barbell Shrug Pendlay Row Lying Tricep Extension Tricep Extension Stiff Legged Deadlift Box Squat Wrist Curl Upright Row Bulgarian Split Squat Zercher Squat Barbell Lunge Floor Press Reverse Wrist Curl Good Morning Split Squat Landmine Squat

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