Decline Bench Press Standards (kg)

The average Decline Bench Press is 105 kg for men and 54 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Decline Bench Press strength standards are based on 333,184 lifts by Strength Level users from 2017 to 2026. More...

How To

Male
Female

Male

Male Decline Bench Press Standards (kg)

Weight

Strength Level	Weight
Beginner	52 kg
Novice	76 kg
Intermediate	105 kg
Advanced	140 kg
Elite	178 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.00x
Intermediate	1.25x
Advanced	1.75x
Elite	2.25x

How much should I be able to Decline Bench Press? (kg)

What is the average Decline Bench Press? The average Decline Bench Press weight for a male lifter is 105 kg (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 52 kg (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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	25	40	59	81	105
55	31	47	67	90	116
60	36	53	75	99	127
65	42	60	82	108	137
70	47	66	90	117	146
75	52	72	97	125	155
80	58	79	104	133	164
85	63	84	111	141	173
90	68	90	117	148	181
95	73	96	124	155	189
100	77	101	130	162	197
105	82	107	136	169	204
110	87	112	142	176	211
115	91	117	148	182	218
120	96	122	154	189	225
125	100	127	159	195	232
130	104	132	165	201	239
135	109	137	170	207	245
140	113	142	175	212	251

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	64	90	119	152
20	50	74	103	137	173
25	52	75	105	140	178
30	52	75	105	140	178
35	52	75	105	140	178
40	52	75	105	140	178
45	49	72	100	133	169
50	46	67	93	124	158
55	42	62	86	115	145
60	39	56	79	105	133
65	35	51	71	95	120
70	31	46	64	85	108
75	28	41	57	76	97
80	25	37	51	68	87
85	23	33	46	61	78
90	20	30	41	55	70

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%

2x10 5%

5x5 4%

4x8 4%

3x6 4%

4x12 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	516
2	3	8	9%	271
3	3	12	7%	197
4	4	10	6%	184
5	3	5	6%	183
6	2	10	5%	153
7	5	5	4%	125
8	4	8	4%	109
9	3	6	4%	102
10	4	12	3%	93

Female

Female Decline Bench Press Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	20 kg
Novice	35 kg
Intermediate	54 kg
Advanced	79 kg
Elite	106 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.25x
Elite	1.50x

How much should I be able to Decline Bench Press? (kg)

What is the average Decline Bench Press? The average Decline Bench Press weight for a female lifter is 54 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Decline Bench Press? Female beginners should aim to lift 20 kg (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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	10	20	34	52	73
45	12	23	38	58	80
50	14	26	42	62	85
55	16	29	46	67	90
60	19	32	50	71	95
65	21	35	53	75	100
70	23	37	56	79	104
75	25	40	59	83	109
80	27	42	62	86	113
85	28	44	65	89	116
90	30	47	68	93	120
95	32	49	70	96	123
100	34	51	73	99	127
105	35	53	75	101	130
110	37	55	78	104	133
115	39	57	80	107	136
120	40	59	82	110	139

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	30	46	67	90
20	19	34	53	77	103
25	20	35	54	79	106
30	20	35	54	79	106
35	20	35	54	79	106
40	20	35	54	79	106
45	19	33	52	74	100
50	18	31	48	70	94
55	16	28	44	64	86
60	15	26	41	59	79
65	14	23	37	53	71
70	12	21	33	48	64
75	11	19	30	43	58
80	10	17	27	38	52
85	9	15	24	34	46
90	8	14	21	31	42

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

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

3x10 21%

4x10 9%

3x8 8%

5x5 5%

3x12 5%

4x6 4%

4x8 4%

3x5 4%

2x8 4%

2x10 3%

3x6 3%

4x5 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	48
2	4	10	9%	20
3	3	8	8%	17
4	5	5	5%	11
4	3	12	5%	11
6	4	6	4%	10
6	4	8	4%	10
8	3	5	4%	8
8	2	8	4%	8
10	2	10	3%	7
10	3	6	3%	7
10	4	5	3%	7

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Decline Bench Press strength standards

Strength Level analysed 58,440 qualifying results from 333,184 community lifts to produce our Decline Bench Press strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	333,184
Qualifying results	58,440
Male results	55,333
Female results	3,107
Data start	18 August 2017
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	25	40	59	81	105
55	31	47	67	90	116
60	36	53	75	99	127
65	42	60	82	108	137
70	47	66	90	117	146
75	52	72	97	125	155
80	58	79	104	133	164
85	63	84	111	141	173
90	68	90	117	148	181
95	73	96	124	155	189
100	77	101	130	162	197
105	82	107	136	169	204
110	87	112	142	176	211
115	91	117	148	182	218
120	96	122	154	189	225
125	100	127	159	195	232
130	104	132	165	201	239
135	109	137	170	207	245
140	113	142	175	212	251

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	64	90	119	152
20	50	74	103	137	173
25	52	75	105	140	178
30	52	75	105	140	178
35	52	75	105	140	178
40	52	75	105	140	178
45	49	72	100	133	169
50	46	67	93	124	158
55	42	62	86	115	145
60	39	56	79	105	133
65	35	51	71	95	120
70	31	46	64	85	108
75	28	41	57	76	97
80	25	37	51	68	87
85	23	33	46	61	78
90	20	30	41	55	70

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	516
2	3	8	9%	271
3	3	12	7%	197
4	4	10	6%	184
5	3	5	6%	183
6	2	10	5%	153
7	5	5	4%	125
8	4	8	4%	109
9	3	6	4%	102
10	4	12	3%	93

BW	Beg.	Nov.	Int.	Adv.	Elite
40	10	20	34	52	73
45	12	23	38	58	80
50	14	26	42	62	85
55	16	29	46	67	90
60	19	32	50	71	95
65	21	35	53	75	100
70	23	37	56	79	104
75	25	40	59	83	109
80	27	42	62	86	113
85	28	44	65	89	116
90	30	47	68	93	120
95	32	49	70	96	123
100	34	51	73	99	127
105	35	53	75	101	130
110	37	55	78	104	133
115	39	57	80	107	136
120	40	59	82	110	139

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	30	46	67	90
20	19	34	53	77	103
25	20	35	54	79	106
30	20	35	54	79	106
35	20	35	54	79	106
40	20	35	54	79	106
45	19	33	52	74	100
50	18	31	48	70	94
55	16	28	44	64	86
60	15	26	41	59	79
65	14	23	37	53	71
70	12	21	33	48	64
75	11	19	30	43	58
80	10	17	27	38	52
85	9	15	24	34	46
90	8	14	21	31	42

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	48
2	4	10	9%	20
3	3	8	8%	17
4	5	5	5%	11
4	3	12	5%	11
6	4	6	4%	10
6	4	8	4%	10
8	3	5	4%	8
8	2	8	4%	8
10	2	10	3%	7
10	3	6	3%	7
10	4	5	3%	7

BW	Beg.	Nov.	Int.	Adv.	Elite
50	25	40	59	81	105
55	31	47	67	90	116
60	36	53	75	99	127
65	42	60	82	108	137
70	47	66	90	117	146
75	52	72	97	125	155
80	58	79	104	133	164
85	63	84	111	141	173
90	68	90	117	148	181
95	73	96	124	155	189
100	77	101	130	162	197
105	82	107	136	169	204
110	87	112	142	176	211
115	91	117	148	182	218
120	96	122	154	189	225
125	100	127	159	195	232
130	104	132	165	201	239
135	109	137	170	207	245
140	113	142	175	212	251

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	64	90	119	152
20	50	74	103	137	173
25	52	75	105	140	178
30	52	75	105	140	178
35	52	75	105	140	178
40	52	75	105	140	178
45	49	72	100	133	169
50	46	67	93	124	158
55	42	62	86	115	145
60	39	56	79	105	133
65	35	51	71	95	120
70	31	46	64	85	108
75	28	41	57	76	97
80	25	37	51	68	87
85	23	33	46	61	78
90	20	30	41	55	70

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	516
2	3	8	9%	271
3	3	12	7%	197
4	4	10	6%	184
5	3	5	6%	183
6	2	10	5%	153
7	5	5	4%	125
8	4	8	4%	109
9	3	6	4%	102
10	4	12	3%	93

BW	Beg.	Nov.	Int.	Adv.	Elite
40	10	20	34	52	73
45	12	23	38	58	80
50	14	26	42	62	85
55	16	29	46	67	90
60	19	32	50	71	95
65	21	35	53	75	100
70	23	37	56	79	104
75	25	40	59	83	109
80	27	42	62	86	113
85	28	44	65	89	116
90	30	47	68	93	120
95	32	49	70	96	123
100	34	51	73	99	127
105	35	53	75	101	130
110	37	55	78	104	133
115	39	57	80	107	136
120	40	59	82	110	139

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	30	46	67	90
20	19	34	53	77	103
25	20	35	54	79	106
30	20	35	54	79	106
35	20	35	54	79	106
40	20	35	54	79	106
45	19	33	52	74	100
50	18	31	48	70	94
55	16	28	44	64	86
60	15	26	41	59	79
65	14	23	37	53	71
70	12	21	33	48	64
75	11	19	30	43	58
80	10	17	27	38	52
85	9	15	24	34	46
90	8	14	21	31	42

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	48
2	4	10	9%	20
3	3	8	8%	17
4	5	5	5%	11
4	3	12	5%	11
6	4	6	4%	10
6	4	8	4%	10
8	3	5	4%	8
8	2	8	4%	8
10	2	10	3%	7
10	3	6	3%	7
10	4	5	3%	7

Decline Bench Press Standards (kg)

Male

Male Decline Bench Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Decline Bench Press? (kg)

By Weight and Age

By Bodyweight

By Age

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

Female

Female Decline Bench Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Decline Bench Press? (kg)

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Decline Bench Press strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	25	40	59	81	105
55	31	47	67	90	116
60	36	53	75	99	127
65	42	60	82	108	137
70	47	66	90	117	146
75	52	72	97	125	155
80	58	79	104	133	164
85	63	84	111	141	173
90	68	90	117	148	181
95	73	96	124	155	189
100	77	101	130	162	197
105	82	107	136	169	204
110	87	112	142	176	211
115	91	117	148	182	218
120	96	122	154	189	225
125	100	127	159	195	232
130	104	132	165	201	239
135	109	137	170	207	245
140	113	142	175	212	251

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	64	90	119	152
20	50	74	103	137	173
25	52	75	105	140	178
30	52	75	105	140	178
35	52	75	105	140	178
40	52	75	105	140	178
45	49	72	100	133	169
50	46	67	93	124	158
55	42	62	86	115	145
60	39	56	79	105	133
65	35	51	71	95	120
70	31	46	64	85	108
75	28	41	57	76	97
80	25	37	51	68	87
85	23	33	46	61	78
90	20	30	41	55	70

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	516
2	3	8	9%	271
3	3	12	7%	197
4	4	10	6%	184
5	3	5	6%	183
6	2	10	5%	153
7	5	5	4%	125
8	4	8	4%	109
9	3	6	4%	102
10	4	12	3%	93

BW	Beg.	Nov.	Int.	Adv.	Elite
40	10	20	34	52	73
45	12	23	38	58	80
50	14	26	42	62	85
55	16	29	46	67	90
60	19	32	50	71	95
65	21	35	53	75	100
70	23	37	56	79	104
75	25	40	59	83	109
80	27	42	62	86	113
85	28	44	65	89	116
90	30	47	68	93	120
95	32	49	70	96	123
100	34	51	73	99	127
105	35	53	75	101	130
110	37	55	78	104	133
115	39	57	80	107	136
120	40	59	82	110	139

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	30	46	67	90
20	19	34	53	77	103
25	20	35	54	79	106
30	20	35	54	79	106
35	20	35	54	79	106
40	20	35	54	79	106
45	19	33	52	74	100
50	18	31	48	70	94
55	16	28	44	64	86
60	15	26	41	59	79
65	14	23	37	53	71
70	12	21	33	48	64
75	11	19	30	43	58
80	10	17	27	38	52
85	9	15	24	34	46
90	8	14	21	31	42

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	48
2	4	10	9%	20
3	3	8	8%	17
4	5	5	5%	11
4	3	12	5%	11
6	4	6	4%	10
6	4	8	4%	10
8	3	5	4%	8
8	2	8	4%	8
10	2	10	3%	7
10	3	6	3%	7
10	4	5	3%	7