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.

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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
120 65 x0.55 101 x0.84 146 x1.22 200 x1.67 260 x2.16
130 76 x0.59 114 x0.88 163 x1.25 219 x1.69 281 x2.16
140 87 x0.62 128 x0.91 178 x1.27 237 x1.7 302 x2.16
150 98 x0.65 141 x0.94 194 x1.29 255 x1.7 322 x2.14
160 109 x0.68 153 x0.96 209 x1.3 272 x1.7 341 x2.13
170 119 x0.7 166 x0.98 223 x1.31 289 x1.7 359 x2.11
180 130 x0.72 178 x0.99 237 x1.32 305 x1.69 377 x2.09
190 140 x0.74 190 x1 251 x1.32 320 x1.69 394 x2.07
200 150 x0.75 202 x1.01 264 x1.32 335 x1.68 411 x2.05
210 160 x0.76 213 x1.01 277 x1.32 350 x1.67 427 x2.03
220 169 x0.77 224 x1.02 290 x1.32 364 x1.66 443 x2.01
230 179 x0.78 235 x1.02 302 x1.32 378 x1.64 458 x1.99
240 188 x0.78 246 x1.02 315 x1.31 392 x1.63 473 x1.97
250 198 x0.79 257 x1.03 327 x1.31 405 x1.62 488 x1.95
260 207 x0.79 267 x1.03 338 x1.3 418 x1.61 502 x1.93
270 216 x0.8 277 x1.03 350 x1.29 431 x1.59 516 x1.91
280 224 x0.8 287 x1.02 361 x1.29 443 x1.58 529 x1.89
290 233 x0.8 297 x1.02 372 x1.28 455 x1.57 542 x1.87
300 241 x0.8 306 x1.02 382 x1.27 467 x1.56 555 x1.85
310 250 x0.81 316 x1.02 393 x1.27 478 x1.54 568 x1.83
All 112 165 232 311 397

These male standards were last updated November and are based on 2,000 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
100 21 x0.21 45 x0.45 79 x0.79 122 x1.22 173 x1.73
110 26 x0.23 51 x0.46 87 x0.79 132 x1.2 184 x1.67
120 30 x0.25 57 x0.47 94 x0.79 141 x1.18 195 x1.63
130 34 x0.26 63 x0.48 102 x0.78 150 x1.16 205 x1.58
140 38 x0.27 68 x0.49 109 x0.78 159 x1.13 215 x1.54
150 42 x0.28 73 x0.49 115 x0.77 167 x1.11 225 x1.5
160 46 x0.29 78 x0.49 122 x0.76 174 x1.09 233 x1.46
170 50 x0.29 83 x0.49 128 x0.75 182 x1.07 242 x1.42
180 54 x0.3 88 x0.49 134 x0.74 189 x1.05 250 x1.39
190 57 x0.3 93 x0.49 140 x0.73 196 x1.03 258 x1.36
200 61 x0.3 97 x0.49 145 x0.73 202 x1.01 266 x1.33
210 64 x0.31 102 x0.49 151 x0.72 209 x0.99 273 x1.3
220 68 x0.31 106 x0.48 156 x0.71 215 x0.98 280 x1.27
230 71 x0.31 110 x0.48 161 x0.7 221 x0.96 287 x1.25
240 74 x0.31 115 x0.48 166 x0.69 227 x0.94 294 x1.22
250 78 x0.31 119 x0.47 171 x0.68 232 x0.93 300 x1.2
260 81 x0.31 123 x0.47 175 x0.67 238 x0.91 306 x1.18
All 38 71 116 171 235

These female standards were last updated November and are based on 169 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