Decline Bench Press

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.

Our community Decline Bench Press standards are based on 241,346 lifts by Strength Level users

Male Decline Bench Press Standards (lb)

Entire Community

Strength LevelWeight
Beginner111 lb
Novice165 lb
Intermediate233 lb
Advanced312 lb
Elite399 lb

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.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
1105386128179236
1206499145199259
13075113161218280
14085126177236301
15096139192254321
160107152207271340
170117164222287358
180128176236304376
190138188249319394
200148200263334411
210158211276349427
220168223289364443
230177234301378458
240187244314391473
250196255325405488
260205265337418502
270214276349430516
280223285360443530
290231295371455543
300240305382467556
310248314392478569

How many sets and reps of Decline Bench Press should I do?

These are the most popular Decline Bench Press workouts done by male lifters:

3x10 18%
3x8 9%
3x12 7%
4x10 6%
3x5 6%

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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.