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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 96,000 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 58 x1.17 82 x1.63 107 x2.15
55 29 x0.54 46 x0.83 66 x1.21 91 x1.66 118 x2.15
60 35 x0.58 52 x0.87 74 x1.24 101 x1.68 129 x2.15
65 40 x0.62 59 x0.91 82 x1.26 109 x1.68 139 x2.14
70 46 x0.65 65 x0.93 90 x1.28 118 x1.69 149 x2.13
75 51 x0.68 71 x0.95 97 x1.29 126 x1.69 158 x2.11
80 56 x0.7 78 x0.97 104 x1.3 135 x1.68 167 x2.09
85 61 x0.72 84 x0.98 111 x1.31 142 x1.67 176 x2.07
90 66 x0.73 89 x0.99 118 x1.31 150 x1.67 184 x2.05
95 71 x0.75 95 x1 124 x1.31 157 x1.65 192 x2.02
100 76 x0.76 101 x1.01 130 x1.3 164 x1.64 200 x2
105 80 x0.77 106 x1.01 137 x1.3 171 x1.63 208 x1.98
110 85 x0.77 111 x1.01 143 x1.3 178 x1.62 215 x1.96
115 89 x0.78 116 x1.01 149 x1.29 184 x1.6 222 x1.93
120 94 x0.78 122 x1.01 154 x1.29 191 x1.59 229 x1.91
125 98 x0.79 127 x1.01 160 x1.28 197 x1.58 236 x1.89
130 103 x0.79 131 x1.01 165 x1.27 203 x1.56 243 x1.87
135 107 x0.79 136 x1.01 171 x1.26 209 x1.55 249 x1.85
140 111 x0.79 141 x1.01 176 x1.26 215 x1.53 256 x1.83
All 50 74 105 141 180

These male standards were last updated 3 days ago and are based on 25,000 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 x0.47 35 x0.87 55 x1.38 79 x1.99
45 10 x0.23 22 x0.49 39 x0.86 60 x1.34 85 x1.9
50 12 x0.25 25 x0.5 43 x0.85 65 x1.3 91 x1.82
55 14 x0.26 28 x0.5 46 x0.84 69 x1.26 96 x1.75
60 16 x0.27 30 x0.5 49 x0.82 74 x1.23 101 x1.68
65 18 x0.28 33 x0.5 53 x0.81 77 x1.19 106 x1.62
70 20 x0.28 35 x0.5 56 x0.8 81 x1.16 110 x1.57
75 22 x0.29 37 x0.5 59 x0.78 85 x1.13 114 x1.52
80 23 x0.29 40 x0.5 61 x0.77 88 x1.1 118 x1.47
85 25 x0.29 42 x0.49 64 x0.75 91 x1.07 121 x1.43
90 27 x0.3 44 x0.49 67 x0.74 94 x1.05 125 x1.39
95 28 x0.3 46 x0.48 69 x0.73 97 x1.02 128 x1.35
100 30 x0.3 48 x0.48 72 x0.72 100 x1 132 x1.32
105 31 x0.3 50 x0.47 74 x0.7 103 x0.98 135 x1.28
110 33 x0.3 52 x0.47 76 x0.69 106 x0.96 138 x1.25
115 34 x0.3 53 x0.47 78 x0.68 108 x0.94 141 x1.22
120 36 x0.3 55 x0.46 81 x0.67 111 x0.92 144 x1.2
All 17 33 54 80 111

These female standards were last updated 3 days ago and are based on 1,000 filtered lifts.

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

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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 13,168,000 lifts Squat 7,555,000 lifts Deadlift 7,635,000 lifts Shoulder Press 1,893,000 lifts Barbell Curl 905,000 lifts Military Press 313,000 lifts Incline Bench Press 434,000 lifts Front Squat 638,000 lifts Bent Over Row 597,000 lifts Hex Bar Deadlift 316,000 lifts Sumo Deadlift 161,000 lifts Romanian Deadlift 185,000 lifts EZ Bar Curl 58,000 lifts Close Grip Bench Press 83,000 lifts Hip Thrust 184,000 lifts Seated Shoulder Press 43,000 lifts Floor Press 44,000 lifts Barbell Shrug 108,000 lifts Lying Tricep Extension 66,000 lifts Barbell Lunge 39,000 lifts Decline Bench Press 96,000 lifts Preacher Curl 69,000 lifts Good Morning 53,000 lifts Bulgarian Split Squat 38,000 lifts Box Squat 50,000 lifts Tricep Extension 72,000 lifts Rack Pull 67,000 lifts Stiff Legged Deadlift 44,000 lifts Upright Row 72,000 lifts Pendlay Row 81,000 lifts T-Bar Row 74,000 lifts Split Squat 30,000 lifts Zercher Squat 40,000 lifts Wrist Curl 37,000 lifts Reverse Barbell Curl 24,000 lifts Landmine Squat 29,000 lifts Reverse Grip Bench Press 29,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Pull Ups 1,079,000 lifts Push Ups 552,000 lifts Dips 428,000 lifts Chin Ups 250,000 lifts Bodyweight Squat 51,000 lifts Sit Ups 62,000 lifts Single Leg Squat 24,000 lifts Diamond Pushups 9,000 lifts One Arm Push Ups 19,000 lifts Muscle Ups 58,000 lifts One Arm Pull Ups 6,000 lifts Glute Bridge 3,000 lifts Handstand Push Ups 15,000 lifts Inverted Row 3,000 lifts Crunches 35,000 lifts Neutral Grip Pull Ups 5,000 lifts Burpees 14,000 lifts Hanging Leg Raise 4,000 lifts Back Extension 3,000 lifts Lying Leg Raise 2,000 lifts Russian Twist 3,000 lifts Toes To Bar 2,000 lifts Lunge 10,000 lifts Glute Ham Raise 1,000 lifts

Olympic

Power Clean 472,000 lifts Snatch 197,000 lifts Push Press 143,000 lifts Clean 157,000 lifts Clean and Jerk 194,000 lifts Clean and Press 135,000 lifts Overhead Squat 46,000 lifts Hang Clean 37,000 lifts Push Jerk 42,000 lifts Thruster 47,000 lifts Power Snatch 36,000 lifts

Dumbbell

Dumbbell Curl 764,000 lifts Dumbbell Bench Press 971,000 lifts Dumbbell Shoulder Press 477,000 lifts Incline Dumbbell Bench Press 261,000 lifts Dumbbell Row 209,000 lifts Dumbbell Lateral Raise 211,000 lifts Goblet Squat 66,000 lifts Dumbbell Concentration Curl 58,000 lifts Dumbbell Hammer Curl 88,000 lifts Dumbbell Fly 83,000 lifts Dumbbell Floor Press 33,000 lifts Dumbbell Shrug 84,000 lifts Arnold Press 47,000 lifts Dumbbell Bulgarian Split Squat 50,000 lifts Lying Dumbbell Tricep Extension 42,000 lifts Dumbbell Tricep Extension 72,000 lifts Dumbbell Romanian Deadlift 34,000 lifts Dumbbell Lunge 75,000 lifts Dumbbell Front Raise 63,000 lifts Dumbbell Tricep Kickback 28,000 lifts Incline Dumbbell Curl 38,000 lifts Incline Dumbbell Fly 43,000 lifts Dumbbell Pullover 34,000 lifts Dumbbell Reverse Fly 30,000 lifts Chest Supported Dumbbell Row 25,000 lifts Decline Dumbbell Bench Press 30,000 lifts

Machine

Sled Leg Press 434,000 lifts Leg Extension 155,000 lifts Chest Press 115,000 lifts Calf Raise 97,000 lifts Pec Deck Fly 54,000 lifts Machine Shoulder Press 63,000 lifts Lying Leg Curl 66,000 lifts Horizontal Leg Press 235,000 lifts Hack Squat 48,000 lifts Seated Leg Curl 75,000 lifts Vertical Leg Press 97,000 lifts Hip Abduction 38,000 lifts Hip Adduction 34,000 lifts Seated Calf Raise 38,000 lifts

Cable

Lat Pulldown 313,000 lifts Tricep Pushdown 112,000 lifts Seated Cable Row 84,000 lifts Tricep Rope Pushdown 84,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Cable Lateral Raise 24,000 lifts Cable Curl 28,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 26,000 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 Romanian Deadlift EZ Bar Curl Close Grip Bench Press Hip Thrust Seated Shoulder Press Floor Press Barbell Shrug Lying Tricep Extension Barbell Lunge Preacher Curl Good Morning Bulgarian Split Squat Box Squat Tricep Extension Rack Pull Stiff Legged Deadlift Upright Row Pendlay Row T-Bar Row Split Squat Zercher Squat Wrist Curl Reverse Barbell Curl Landmine Squat Reverse Grip Bench Press Reverse Wrist Curl