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 23,000 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 51 x0.47 85 x0.77 128 x1.17 181 x1.65 240 x2.18
120 62 x0.52 98 x0.82 145 x1.21 201 x1.67 262 x2.19
130 73 x0.56 112 x0.86 161 x1.24 220 x1.69 284 x2.18
140 83 x0.6 125 x0.89 177 x1.26 238 x1.7 305 x2.18
150 94 x0.63 138 x0.92 192 x1.28 256 x1.7 325 x2.16
160 105 x0.65 150 x0.94 207 x1.29 273 x1.7 344 x2.15
170 115 x0.68 163 x0.96 221 x1.3 289 x1.7 362 x2.13
180 125 x0.69 175 x0.97 235 x1.31 305 x1.7 380 x2.11
190 135 x0.71 186 x0.98 249 x1.31 321 x1.69 398 x2.09
200 145 x0.72 198 x0.99 262 x1.31 336 x1.68 414 x2.07
210 155 x0.74 209 x1 275 x1.31 351 x1.67 431 x2.05
220 164 x0.75 220 x1 288 x1.31 365 x1.66 447 x2.03
230 174 x0.76 231 x1.01 301 x1.31 379 x1.65 462 x2.01
240 183 x0.76 242 x1.01 313 x1.3 393 x1.64 477 x1.99
250 192 x0.77 252 x1.01 325 x1.3 406 x1.62 492 x1.97
260 201 x0.77 263 x1.01 336 x1.29 419 x1.61 506 x1.95
270 210 x0.78 273 x1.01 348 x1.29 431 x1.6 520 x1.93
280 218 x0.78 283 x1.01 359 x1.28 444 x1.59 534 x1.91
290 227 x0.78 292 x1.01 370 x1.27 456 x1.57 547 x1.89
300 235 x0.78 302 x1.01 380 x1.27 468 x1.56 560 x1.87
310 244 x0.79 311 x1 391 x1.26 479 x1.55 572 x1.85
All 107 162 231 312 401

These male standards were last updated a week ago and are based on 15,000 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 43 x0.48 79 x0.88 126 x1.4 181 x2.01
100 22 x0.22 49 x0.49 87 x0.87 135 x1.35 192 x1.92
110 26 x0.24 54 x0.49 94 x0.85 144 x1.31 203 x1.84
120 30 x0.25 59 x0.49 101 x0.84 153 x1.27 213 x1.77
130 33 x0.26 64 x0.49 107 x0.82 161 x1.24 222 x1.71
140 37 x0.26 69 x0.49 113 x0.81 169 x1.2 231 x1.65
150 40 x0.27 74 x0.49 119 x0.8 176 x1.17 240 x1.6
160 44 x0.27 78 x0.49 125 x0.78 183 x1.14 248 x1.55
170 47 x0.28 83 x0.49 130 x0.77 189 x1.11 256 x1.5
180 50 x0.28 87 x0.48 136 x0.75 196 x1.09 263 x1.46
190 53 x0.28 91 x0.48 141 x0.74 202 x1.06 270 x1.42
200 56 x0.28 95 x0.47 146 x0.73 208 x1.04 277 x1.38
210 59 x0.28 99 x0.47 150 x0.72 213 x1.02 283 x1.35
220 62 x0.28 102 x0.47 155 x0.7 219 x0.99 290 x1.32
230 65 x0.28 106 x0.46 160 x0.69 224 x0.97 296 x1.29
240 68 x0.28 110 x0.46 164 x0.68 229 x0.95 301 x1.26
250 71 x0.28 113 x0.45 168 x0.67 234 x0.94 307 x1.23
260 73 x0.28 116 x0.45 172 x0.66 239 x0.92 313 x1.2
All 37 71 119 178 245

These female standards were last updated a week ago and are based on 957 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 5,920,000 lifts Deadlift 3,556,000 lifts Squat 3,474,000 lifts Shoulder Press 944,000 lifts Barbell Curl 490,000 lifts Bent Over Row 305,000 lifts Front Squat 324,000 lifts Incline Bench Press 106,000 lifts Hex Bar Deadlift 73,000 lifts Romanian Deadlift 53,000 lifts Barbell Shrug 32,000 lifts Hip Thrust 40,000 lifts Upright Row 22,000 lifts Decline Bench Press 23,000 lifts Good Morning 10,000 lifts Sumo Deadlift (experimental) Preacher Curl (experimental) T-Bar Row 15,000 lifts Pendlay Row 11,000 lifts Lying Tricep Extension 11,000 lifts Tricep Extension 15,000 lifts

Bodyweight

Pull Ups 484,000 lifts Push Ups 194,000 lifts Dips 197,000 lifts Chin Ups 73,000 lifts Single Leg Squat (experimental) Muscle Ups 16,000 lifts Sit Ups 16,000 lifts Crunches 9,000 lifts

Olympic

Power Clean 278,000 lifts Snatch 96,000 lifts Clean & Jerk 93,000 lifts Push Press 63,000 lifts Clean 72,000 lifts Clean & Press 89,000 lifts Overhead Squat (experimental) Thruster 6,000 lifts Push Jerk (experimental)

Dumbbell

Dumbbell Curl 243,000 lifts Dumbbell Bench Press 249,000 lifts Dumbbell Shoulder Press 139,000 lifts Dumbbell Lateral Raise 43,000 lifts Dumbbell Row 65,000 lifts Dumbbell Front Raise 17,000 lifts Dumbbell Shrug 20,000 lifts Dumbbell Hammer Curl (experimental) Dumbbell Lunge 11,000 lifts Dumbbell Concentration Curl 9,000 lifts Incline Dumbbell Press 36,000 lifts Incline Dumbbell Fly 5,000 lifts Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension 9,000 lifts Dumbbell Fly 13,000 lifts

Machine

Sled Leg Press 99,000 lifts Horizontal Leg Press 61,000 lifts Leg Extension 38,000 lifts Seated Leg Curl 15,000 lifts Lying Leg Curl 11,000 lifts Calf Raise 18,000 lifts

Cable

Lat Pulldown 103,000 lifts Tricep Rope Pushdown 16,000 lifts Tricep Pushdown 19,000 lifts + 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 Sumo Deadlift Preacher Curl T-Bar Row Pendlay Row Lying Tricep Extension Tricep Extension

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