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Decline Bench Press Standards (kg)

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 53,000 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 (kg)

BW Beg. Nov. Int. Adv. Elite
50 24 x0.48 39 x0.78 59 x1.17 82 x1.65 109 x2.18
55 29 x0.53 46 x0.83 67 x1.22 92 x1.68 120 x2.18
60 35 x0.58 52 x0.87 75 x1.25 102 x1.69 131 x2.18
65 40 x0.62 59 x0.91 83 x1.27 111 x1.7 141 x2.17
70 45 x0.65 65 x0.93 90 x1.29 119 x1.7 151 x2.15
75 51 x0.67 72 x0.95 98 x1.3 128 x1.7 160 x2.13
80 56 x0.7 78 x0.97 105 x1.31 136 x1.7 169 x2.11
85 61 x0.71 84 x0.98 112 x1.31 144 x1.69 178 x2.09
90 66 x0.73 90 x0.99 118 x1.32 151 x1.68 186 x2.07
95 71 x0.74 95 x1 125 x1.31 159 x1.67 195 x2.05
100 75 x0.75 101 x1.01 131 x1.31 166 x1.66 202 x2.02
105 80 x0.76 106 x1.01 137 x1.31 173 x1.65 210 x2
110 85 x0.77 112 x1.01 144 x1.3 180 x1.63 218 x1.98
115 89 x0.78 117 x1.02 149 x1.3 186 x1.62 225 x1.96
120 94 x0.78 122 x1.02 155 x1.29 193 x1.6 232 x1.93
125 98 x0.79 127 x1.01 161 x1.29 199 x1.59 239 x1.91
130 102 x0.79 132 x1.01 166 x1.28 205 x1.58 245 x1.89
135 107 x0.79 137 x1.01 172 x1.27 211 x1.56 252 x1.87
140 111 x0.79 141 x1.01 177 x1.26 217 x1.55 258 x1.85
All 50 74 105 142 182

These male standards were last updated a month ago and are based on 20,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Decline Bench Press Standards (kg)

BW Beg. Nov. Int. Adv. Elite
40 8 x0.21 19 x0.49 36 x0.89 57 x1.43 82 x2.05
45 10 x0.23 22 x0.49 39 x0.88 62 x1.37 87 x1.94
50 12 x0.24 25 x0.5 43 x0.86 66 x1.32 93 x1.85
55 14 x0.25 27 x0.5 46 x0.84 70 x1.27 97 x1.77
60 16 x0.26 30 x0.49 49 x0.82 74 x1.23 102 x1.69
65 17 x0.26 32 x0.49 52 x0.8 77 x1.19 106 x1.63
70 19 x0.27 34 x0.49 55 x0.78 81 x1.15 110 x1.57
75 20 x0.27 36 x0.48 57 x0.77 84 x1.12 113 x1.51
80 22 x0.27 38 x0.48 60 x0.75 87 x1.08 117 x1.46
85 23 x0.27 40 x0.47 62 x0.73 90 x1.05 120 x1.41
90 25 x0.27 42 x0.46 65 x0.72 92 x1.03 123 x1.37
95 26 x0.27 44 x0.46 67 x0.7 95 x1 127 x1.33
100 27 x0.27 45 x0.45 69 x0.69 98 x0.98 129 x1.29
105 29 x0.27 47 x0.45 71 x0.68 100 x0.95 132 x1.26
110 30 x0.27 49 x0.44 73 x0.66 102 x0.93 135 x1.23
115 31 x0.27 50 x0.44 75 x0.65 105 x0.91 138 x1.2
120 32 x0.27 52 x0.43 77 x0.64 107 x0.89 140 x1.17
All 17 32 53 80 110

These female standards were last updated a month 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.

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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.

More Exercises

Barbell

Bench Press 9,493,000 lifts Squat 5,569,000 lifts Deadlift 5,659,000 lifts Shoulder Press 1,432,000 lifts Barbell Curl 708,000 lifts Military Press 106,000 lifts Incline Bench Press 269,000 lifts Front Squat 479,000 lifts Bent Over Row 447,000 lifts Hex Bar Deadlift 178,000 lifts Sumo Deadlift 46,000 lifts Hip Thrust 99,000 lifts Romanian Deadlift 112,000 lifts Close Grip Bench Press 21,000 lifts Barbell Shrug 63,000 lifts Pendlay Row 34,000 lifts Rack Pull 17,000 lifts Decline Bench Press 53,000 lifts Preacher Curl 17,000 lifts T-Bar Row 41,000 lifts Box Squat 10,000 lifts Upright Row 38,000 lifts Stiff Legged Deadlift 7,000 lifts Tricep Extension 37,000 lifts Lying Tricep Extension 29,000 lifts Good Morning 21,000 lifts Barbell Lunge 5,000 lifts Floor Press 6,000 lifts Wrist Curl 5,000 lifts Zercher Squat 4,000 lifts Bulgarian Split Squat 5,000 lifts Split Squat 2,000 lifts Reverse Wrist Curl 2,000 lifts Landmine Squat 1,000 lifts

Bodyweight

Pull Ups 794,000 lifts Push Ups 373,000 lifts Dips 320,000 lifts Chin Ups 167,000 lifts Bodyweight Squat 17,000 lifts Muscle Ups 41,000 lifts Single Leg Squat 10,000 lifts Sit Ups 42,000 lifts One Arm Push Ups 7,000 lifts Handstand Push Ups 6,000 lifts Crunches 24,000 lifts Burpees 6,000 lifts Lunge 4,000 lifts

Olympic

Power Clean 371,000 lifts Snatch 138,000 lifts Push Press 93,000 lifts Clean and Jerk 134,000 lifts Clean 107,000 lifts Overhead Squat 9,000 lifts Thruster 15,000 lifts Clean and Press 101,000 lifts Push Jerk 12,000 lifts Power Snatch 4,000 lifts

Dumbbell

Dumbbell Bench Press 590,000 lifts Dumbbell Curl 501,000 lifts Dumbbell Shoulder Press 295,000 lifts Incline Dumbbell Bench Press 138,000 lifts Dumbbell Row 126,000 lifts Dumbbell Lateral Raise 85,000 lifts Dumbbell Hammer Curl 24,000 lifts Goblet Squat 12,000 lifts Dumbbell Bulgarian Split Squat 10,000 lifts Dumbbell Shrug 42,000 lifts Dumbbell Fly 38,000 lifts Arnold Press 8,000 lifts Dumbbell Tricep Extension 30,000 lifts Dumbbell Lunge 32,000 lifts Dumbbell Concentration Curl 24,000 lifts Incline Dumbbell Curl 4,000 lifts Dumbbell Front Raise 31,000 lifts Decline Dumbbell Bench Press 2,000 lifts Dumbbell Reverse Fly 3,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Incline Dumbbell Fly 14,000 lifts Dumbbell Pullover 4,000 lifts

Machine

Sled Leg Press 240,000 lifts Horizontal Leg Press 141,000 lifts Chest Press 31,000 lifts Leg Extension 86,000 lifts Machine Shoulder Press 14,000 lifts Calf Raise 50,000 lifts Pec Deck Fly 10,000 lifts Hack Squat 8,000 lifts Seated Leg Curl 35,000 lifts Vertical Leg Press 9,000 lifts Hip Abduction 5,000 lifts Lying Leg Curl 27,000 lifts Seated Calf Raise 5,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 204,000 lifts Seated Cable Row 23,000 lifts Tricep Pushdown 58,000 lifts Tricep Rope Pushdown 43,000 lifts Face Pull 7,000 lifts Cable Fly 6,000 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 Front Squat Bent Over Row Hex Bar Deadlift Sumo Deadlift Hip Thrust Romanian Deadlift Close Grip Bench Press Barbell Shrug Pendlay Row Rack Pull Preacher Curl T-Bar Row Box Squat Upright Row Stiff Legged Deadlift Tricep Extension Lying Tricep Extension Good Morning Barbell Lunge Floor Press Wrist Curl Zercher Squat Bulgarian Split Squat Split Squat Reverse Wrist Curl Landmine Squat