Decline Bench Press Standards (lb)

The average Decline Bench Press is 232 lb for men and 120 lb 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 (lb)

Weight

Strength Level	Weight
Beginner	114 lb
Novice	166 lb
Intermediate	232 lb
Advanced	309 lb
Elite	392 lb

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? (lb)

What is the average Decline Bench Press? The average Decline Bench Press weight for a male lifter is 232 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 114 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	56	88	129	178	232
120	67	101	145	197	253
130	78	114	161	215	274
140	88	128	176	233	294
150	99	140	191	250	314
160	110	153	206	267	333
170	120	165	220	283	351
180	131	177	234	299	368
190	141	189	248	314	385
200	151	201	261	329	401
210	160	212	274	343	417
220	170	223	286	357	433
230	180	234	299	371	448
240	189	245	311	384	462
250	198	255	322	397	477
260	207	265	334	410	490
270	216	275	345	423	504
280	225	285	356	435	517
290	233	294	367	447	530
300	241	304	377	458	543
310	250	313	387	469	555

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	97	142	198	263	334
20	111	162	226	301	382
25	114	166	232	309	392
30	114	166	232	309	392
35	114	166	232	309	392
40	114	166	232	309	392
45	108	158	220	293	372
50	101	147	206	274	347
55	93	136	190	252	321
60	85	124	173	230	293
65	77	112	157	209	265
70	69	101	141	188	238
75	62	91	127	168	214
80	56	81	113	151	191
85	50	73	102	135	171
90	45	65	91	121	154

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 (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	44 lb
Novice	77 lb
Intermediate	120 lb
Advanced	173 lb
Elite	233 lb

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? (lb)

What is the average Decline Bench Press? The average Decline Bench Press weight for a female lifter is 120 lb (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 44 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	22	45	77	118	164
100	27	51	85	128	176
110	31	57	93	137	187
120	36	63	100	146	198
130	40	69	108	155	208
140	44	74	114	163	217
150	48	80	121	171	226
160	52	85	127	178	235
170	56	90	133	185	243
180	60	94	139	192	251
190	64	99	145	199	258
200	67	104	150	205	266
210	71	108	155	211	273
220	74	112	160	217	279
230	78	116	165	223	286
240	81	120	170	228	292
250	84	124	175	234	298
260	87	128	179	239	304

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	65	102	148	199
20	43	75	117	169	227
25	44	77	120	173	233
30	44	77	120	173	233
35	44	77	120	173	233
40	44	77	120	173	233
45	42	73	114	164	221
50	39	68	106	153	206
55	36	63	98	142	191
60	33	57	90	129	174
65	30	52	81	117	158
70	27	47	73	105	142
75	24	42	65	94	127
80	22	37	59	85	114
85	19	33	52	76	102
90	17	30	47	68	91

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
110	56	88	129	178	232
120	67	101	145	197	253
130	78	114	161	215	274
140	88	128	176	233	294
150	99	140	191	250	314
160	110	153	206	267	333
170	120	165	220	283	351
180	131	177	234	299	368
190	141	189	248	314	385
200	151	201	261	329	401
210	160	212	274	343	417
220	170	223	286	357	433
230	180	234	299	371	448
240	189	245	311	384	462
250	198	255	322	397	477
260	207	265	334	410	490
270	216	275	345	423	504
280	225	285	356	435	517
290	233	294	367	447	530
300	241	304	377	458	543
310	250	313	387	469	555

Age	Beg.	Nov.	Int.	Adv.	Elite
15	97	142	198	263	334
20	111	162	226	301	382
25	114	166	232	309	392
30	114	166	232	309	392
35	114	166	232	309	392
40	114	166	232	309	392
45	108	158	220	293	372
50	101	147	206	274	347
55	93	136	190	252	321
60	85	124	173	230	293
65	77	112	157	209	265
70	69	101	141	188	238
75	62	91	127	168	214
80	56	81	113	151	191
85	50	73	102	135	171
90	45	65	91	121	154

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
90	22	45	77	118	164
100	27	51	85	128	176
110	31	57	93	137	187
120	36	63	100	146	198
130	40	69	108	155	208
140	44	74	114	163	217
150	48	80	121	171	226
160	52	85	127	178	235
170	56	90	133	185	243
180	60	94	139	192	251
190	64	99	145	199	258
200	67	104	150	205	266
210	71	108	155	211	273
220	74	112	160	217	279
230	78	116	165	223	286
240	81	120	170	228	292
250	84	124	175	234	298
260	87	128	179	239	304

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	65	102	148	199
20	43	75	117	169	227
25	44	77	120	173	233
30	44	77	120	173	233
35	44	77	120	173	233
40	44	77	120	173	233
45	42	73	114	164	221
50	39	68	106	153	206
55	36	63	98	142	191
60	33	57	90	129	174
65	30	52	81	117	158
70	27	47	73	105	142
75	24	42	65	94	127
80	22	37	59	85	114
85	19	33	52	76	102
90	17	30	47	68	91

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
110	56	88	129	178	232
120	67	101	145	197	253
130	78	114	161	215	274
140	88	128	176	233	294
150	99	140	191	250	314
160	110	153	206	267	333
170	120	165	220	283	351
180	131	177	234	299	368
190	141	189	248	314	385
200	151	201	261	329	401
210	160	212	274	343	417
220	170	223	286	357	433
230	180	234	299	371	448
240	189	245	311	384	462
250	198	255	322	397	477
260	207	265	334	410	490
270	216	275	345	423	504
280	225	285	356	435	517
290	233	294	367	447	530
300	241	304	377	458	543
310	250	313	387	469	555

Age	Beg.	Nov.	Int.	Adv.	Elite
15	97	142	198	263	334
20	111	162	226	301	382
25	114	166	232	309	392
30	114	166	232	309	392
35	114	166	232	309	392
40	114	166	232	309	392
45	108	158	220	293	372
50	101	147	206	274	347
55	93	136	190	252	321
60	85	124	173	230	293
65	77	112	157	209	265
70	69	101	141	188	238
75	62	91	127	168	214
80	56	81	113	151	191
85	50	73	102	135	171
90	45	65	91	121	154

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
90	22	45	77	118	164
100	27	51	85	128	176
110	31	57	93	137	187
120	36	63	100	146	198
130	40	69	108	155	208
140	44	74	114	163	217
150	48	80	121	171	226
160	52	85	127	178	235
170	56	90	133	185	243
180	60	94	139	192	251
190	64	99	145	199	258
200	67	104	150	205	266
210	71	108	155	211	273
220	74	112	160	217	279
230	78	116	165	223	286
240	81	120	170	228	292
250	84	124	175	234	298
260	87	128	179	239	304

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	65	102	148	199
20	43	75	117	169	227
25	44	77	120	173	233
30	44	77	120	173	233
35	44	77	120	173	233
40	44	77	120	173	233
45	42	73	114	164	221
50	39	68	106	153	206
55	36	63	98	142	191
60	33	57	90	129	174
65	30	52	81	117	158
70	27	47	73	105	142
75	24	42	65	94	127
80	22	37	59	85	114
85	19	33	52	76	102
90	17	30	47	68	91

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 (lb)

Male

Male Decline Bench Press Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

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 (lb)

Entire Community

Weight

Bodyweight Ratio

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

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
110	56	88	129	178	232
120	67	101	145	197	253
130	78	114	161	215	274
140	88	128	176	233	294
150	99	140	191	250	314
160	110	153	206	267	333
170	120	165	220	283	351
180	131	177	234	299	368
190	141	189	248	314	385
200	151	201	261	329	401
210	160	212	274	343	417
220	170	223	286	357	433
230	180	234	299	371	448
240	189	245	311	384	462
250	198	255	322	397	477
260	207	265	334	410	490
270	216	275	345	423	504
280	225	285	356	435	517
290	233	294	367	447	530
300	241	304	377	458	543
310	250	313	387	469	555

Age	Beg.	Nov.	Int.	Adv.	Elite
15	97	142	198	263	334
20	111	162	226	301	382
25	114	166	232	309	392
30	114	166	232	309	392
35	114	166	232	309	392
40	114	166	232	309	392
45	108	158	220	293	372
50	101	147	206	274	347
55	93	136	190	252	321
60	85	124	173	230	293
65	77	112	157	209	265
70	69	101	141	188	238
75	62	91	127	168	214
80	56	81	113	151	191
85	50	73	102	135	171
90	45	65	91	121	154

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
90	22	45	77	118	164
100	27	51	85	128	176
110	31	57	93	137	187
120	36	63	100	146	198
130	40	69	108	155	208
140	44	74	114	163	217
150	48	80	121	171	226
160	52	85	127	178	235
170	56	90	133	185	243
180	60	94	139	192	251
190	64	99	145	199	258
200	67	104	150	205	266
210	71	108	155	211	273
220	74	112	160	217	279
230	78	116	165	223	286
240	81	120	170	228	292
250	84	124	175	234	298
260	87	128	179	239	304

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	65	102	148	199
20	43	75	117	169	227
25	44	77	120	173	233
30	44	77	120	173	233
35	44	77	120	173	233
40	44	77	120	173	233
45	42	73	114	164	221
50	39	68	106	153	206
55	36	63	98	142	191
60	33	57	90	129	174
65	30	52	81	117	158
70	27	47	73	105	142
75	24	42	65	94	127
80	22	37	59	85	114
85	19	33	52	76	102
90	17	30	47	68	91

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