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 97,000 lifts by Strength Level users.
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 97,000 lifts by Strength Level users.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 53 x0.48 | 85 x0.78 | 128 x1.16 | 179 x1.63 | 236 x2.14 |
120 | 64 x0.53 | 99 x0.82 | 144 x1.2 | 198 x1.65 | 258 x2.15 |
130 | 74 x0.57 | 112 x0.86 | 160 x1.23 | 217 x1.67 | 279 x2.15 |
140 | 85 x0.61 | 125 x0.9 | 176 x1.26 | 235 x1.68 | 300 x2.14 |
150 | 96 x0.64 | 138 x0.92 | 191 x1.28 | 253 x1.69 | 319 x2.13 |
160 | 106 x0.66 | 151 x0.94 | 206 x1.29 | 270 x1.69 | 339 x2.12 |
170 | 117 x0.69 | 163 x0.96 | 220 x1.3 | 286 x1.68 | 357 x2.1 |
180 | 127 x0.71 | 175 x0.97 | 235 x1.3 | 302 x1.68 | 375 x2.08 |
190 | 137 x0.72 | 187 x0.99 | 248 x1.31 | 318 x1.67 | 392 x2.06 |
200 | 147 x0.74 | 199 x0.99 | 262 x1.31 | 333 x1.66 | 409 x2.04 |
210 | 157 x0.75 | 210 x1 | 275 x1.31 | 347 x1.65 | 425 x2.02 |
220 | 166 x0.76 | 221 x1.01 | 287 x1.31 | 362 x1.64 | 441 x2 |
230 | 176 x0.77 | 232 x1.01 | 300 x1.3 | 376 x1.63 | 456 x1.98 |
240 | 185 x0.77 | 243 x1.01 | 312 x1.3 | 389 x1.62 | 471 x1.96 |
250 | 194 x0.78 | 253 x1.01 | 324 x1.29 | 402 x1.61 | 485 x1.94 |
260 | 203 x0.78 | 264 x1.01 | 335 x1.29 | 415 x1.6 | 500 x1.92 |
270 | 212 x0.79 | 274 x1.01 | 346 x1.28 | 428 x1.58 | 513 x1.9 |
280 | 221 x0.79 | 284 x1.01 | 358 x1.28 | 440 x1.57 | 527 x1.88 |
290 | 230 x0.79 | 293 x1.01 | 368 x1.27 | 452 x1.56 | 540 x1.86 |
300 | 238 x0.79 | 303 x1.01 | 379 x1.26 | 464 x1.55 | 553 x1.84 |
310 | 246 x0.79 | 312 x1.01 | 390 x1.26 | 476 x1.53 | 566 x1.82 |
All | 110 | 164 | 231 | 310 | 397 |
These male standards were last updated June and are based on 25,000 filtered lifts.
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 19 x0.21 | 43 x0.47 | 78 x0.87 | 124 x1.37 | 177 x1.97 |
100 | 23 x0.23 | 49 x0.49 | 86 x0.86 | 134 x1.34 | 189 x1.89 |
110 | 27 x0.24 | 54 x0.49 | 93 x0.85 | 143 x1.3 | 200 x1.82 |
120 | 31 x0.26 | 60 x0.5 | 101 x0.84 | 152 x1.27 | 211 x1.76 |
130 | 35 x0.27 | 65 x0.5 | 108 x0.83 | 160 x1.23 | 221 x1.7 |
140 | 38 x0.27 | 70 x0.5 | 114 x0.82 | 168 x1.2 | 230 x1.64 |
150 | 42 x0.28 | 75 x0.5 | 120 x0.8 | 176 x1.17 | 239 x1.59 |
160 | 46 x0.29 | 80 x0.5 | 126 x0.79 | 183 x1.15 | 247 x1.55 |
170 | 49 x0.29 | 85 x0.5 | 132 x0.78 | 190 x1.12 | 255 x1.5 |
180 | 53 x0.29 | 89 x0.5 | 138 x0.77 | 197 x1.09 | 263 x1.46 |
190 | 56 x0.29 | 94 x0.49 | 143 x0.75 | 203 x1.07 | 271 x1.42 |
200 | 59 x0.3 | 98 x0.49 | 148 x0.74 | 210 x1.05 | 278 x1.39 |
210 | 62 x0.3 | 102 x0.48 | 153 x0.73 | 216 x1.03 | 285 x1.36 |
220 | 66 x0.3 | 106 x0.48 | 158 x0.72 | 221 x1.01 | 291 x1.32 |
230 | 69 x0.3 | 110 x0.48 | 163 x0.71 | 227 x0.99 | 298 x1.29 |
240 | 72 x0.3 | 113 x0.47 | 168 x0.7 | 232 x0.97 | 304 x1.27 |
250 | 75 x0.3 | 117 x0.47 | 172 x0.69 | 238 x0.95 | 310 x1.24 |
260 | 77 x0.3 | 121 x0.46 | 176 x0.68 | 243 x0.93 | 316 x1.21 |
All | 38 | 72 | 119 | 178 | 245 |
These female standards were last updated June and are based on 1,000 filtered lifts.
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.
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. |
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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. |
Compare decline bench press versus one of the following exercises: