Pin Bench Press Standards

Measured in lb

Pin Bench Press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Newly added! Our pin bench press standards will improve as we collect data from Strength Level users

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

Male Lifters

What is the average Pin Bench Press? The average Pin Bench Press weight for a male lifter is 205 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Pin Bench Press? Male beginners should aim to lift 99 lb (1RM) which is still impressive compared to the general population.

See Male Standards By Weight/Age

Female Lifters

What is the average Pin Bench Press? The average Pin Bench Press weight for a female lifter is 104 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Pin Bench Press? Female beginners should aim to lift 33 lb (1RM) which is still impressive compared to the general population.

See Female Standards By Weight/Age

Male Pin Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 49 x0.45 78 x0.71 114 x1.04 158 x1.44 206 x1.88
120 59 x0.49 90 x0.75 129 x1.07 175 x1.46 226 x1.88
130 69 x0.53 102 x0.78 143 x1.1 191 x1.47 244 x1.88
140 78 x0.56 113 x0.81 157 x1.12 207 x1.48 262 x1.87
150 88 x0.58 124 x0.83 170 x1.13 222 x1.48 279 x1.86
160 97 x0.61 135 x0.85 183 x1.14 237 x1.48 295 x1.85
170 106 x0.62 146 x0.86 195 x1.15 251 x1.48 311 x1.83
180 115 x0.64 157 x0.87 207 x1.15 265 x1.47 327 x1.81
190 124 x0.65 167 x0.88 219 x1.15 278 x1.47 341 x1.8
200 133 x0.66 177 x0.89 231 x1.15 291 x1.46 356 x1.78
210 141 x0.67 187 x0.89 242 x1.15 304 x1.45 370 x1.76
220 150 x0.68 197 x0.9 253 x1.15 317 x1.44 383 x1.74
230 158 x0.69 206 x0.9 264 x1.15 329 x1.43 397 x1.72
240 166 x0.69 216 x0.9 274 x1.14 340 x1.42 410 x1.71
250 174 x0.7 225 x0.9 285 x1.14 352 x1.41 422 x1.69
260 182 x0.7 234 x0.9 295 x1.13 363 x1.4 434 x1.67
270 190 x0.7 243 x0.9 305 x1.13 374 x1.38 446 x1.65
280 198 x0.71 251 x0.9 314 x1.12 384 x1.37 458 x1.64
290 205 x0.71 260 x0.9 324 x1.12 395 x1.36 469 x1.62
300 212 x0.71 268 x0.89 333 x1.11 405 x1.35 480 x1.6
310 220 x0.71 276 x0.89 342 x1.1 415 x1.34 491 x1.58
All 99 145 204 272 347

These male standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

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

Female Pin Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 16 x0.17 35 x0.39 64 x0.71 101 x1.12 145 x1.61
100 19 x0.19 41 x0.41 72 x0.72 111 x1.11 156 x1.56
110 23 x0.21 46 x0.42 79 x0.72 120 x1.09 167 x1.52
120 27 x0.23 52 x0.43 86 x0.72 129 x1.07 178 x1.48
130 31 x0.24 57 x0.44 93 x0.71 137 x1.05 187 x1.44
140 35 x0.25 62 x0.44 99 x0.71 145 x1.03 196 x1.4
150 39 x0.26 67 x0.45 105 x0.7 152 x1.02 205 x1.37
160 42 x0.26 72 x0.45 111 x0.7 159 x1 213 x1.33
170 46 x0.27 77 x0.45 117 x0.69 166 x0.98 221 x1.3
180 49 x0.27 81 x0.45 123 x0.68 173 x0.96 229 x1.27
190 53 x0.28 86 x0.45 128 x0.67 179 x0.94 236 x1.24
200 56 x0.28 90 x0.45 133 x0.67 186 x0.93 243 x1.22
210 60 x0.28 94 x0.45 139 x0.66 192 x0.91 250 x1.19
220 63 x0.29 98 x0.45 143 x0.65 197 x0.9 257 x1.17
230 66 x0.29 102 x0.44 148 x0.64 203 x0.88 263 x1.14
240 69 x0.29 106 x0.44 153 x0.64 208 x0.87 269 x1.12
250 72 x0.29 110 x0.44 157 x0.63 214 x0.85 276 x1.1
260 75 x0.29 113 x0.44 162 x0.62 219 x0.84 281 x1.08
All 34 63 103 154 211

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.
lb
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 21,232,000 lifts Squat 11,979,000 lifts Deadlift 11,627,000 lifts Shoulder Press 2,925,000 lifts Bent Over Row 992,000 lifts Barbell Curl 1,311,000 lifts Incline Bench Press 795,000 lifts Hip Thrust 359,000 lifts Front Squat 917,000 lifts Hex Bar Deadlift 554,000 lifts Sumo Deadlift 372,000 lifts Romanian Deadlift 319,000 lifts EZ Bar Curl 133,000 lifts Military Press 456,000 lifts Lying Tricep Extension 133,000 lifts Close Grip Bench Press 174,000 lifts Barbell Shrug 194,000 lifts Seated Shoulder Press 131,000 lifts Preacher Curl 126,000 lifts Box Squat 110,000 lifts Rack Pull 130,000 lifts Decline Bench Press 185,000 lifts Pendlay Row 127,000 lifts Walking Lunge 3,000 lifts Bulgarian Split Squat 87,000 lifts Upright Row 116,000 lifts Barbell Lunge 82,000 lifts Zercher Squat 79,000 lifts Floor Press 89,000 lifts Z Press 18,000 lifts Tricep Extension 115,000 lifts Barbell Reverse Lunge 35,000 lifts Paused Bench Press 31,000 lifts Wrist Curl 67,000 lifts Good Morning 89,000 lifts Barbell Calf Raise 46,000 lifts T-Bar Row 153,000 lifts Bench Pull 26,000 lifts Strict Curl 31,000 lifts Stiff Leg Deadlift 81,000 lifts Barbell Hack Squat 30,000 lifts Belt Squat 31,000 lifts Neck Extension 18,000 lifts Bodyweight Calf Raise 7,000 lifts Snatch Grip Deadlift 22,000 lifts Safety Bar Squat 28,000 lifts Sumo Squat 22,000 lifts Reverse Barbell Curl 48,000 lifts Cheat Curl 4,000 lifts Yates Row 21,000 lifts Single Leg Romanian Deadlift 25,000 lifts Barbell Glute Bridge 36,000 lifts Split Squat 58,000 lifts Wide Grip Bench Press 19,000 lifts Behind The Neck Press 27,000 lifts Ab Wheel Rollout 3,000 lifts Single Leg Deadlift 21,000 lifts Deficit Deadlift 35,000 lifts Pin Bench Press 30 lifts Behind The Back Barbell Shrug 305 lifts Pin Squat 16,000 lifts Barbell Pullover 21,000 lifts Barbell Front Raise 27,000 lifts Reverse Curl 18,000 lifts Landmine Press 20,000 lifts Reverse Grip Bench Press 53,000 lifts Reverse Wrist Curl 52,000 lifts Zercher Deadlift 173 lifts Single Arm Landmine Press 133 lifts Viking Press 18,000 lifts Spider Curl 17,000 lifts Pause Squat 25,000 lifts Behind The Back Deadlift 43 lifts Close Grip Incline Bench Press 74 lifts Half Squat 91 lifts Spoto Press 40 lifts Machine Shrug 637 lifts Barbell Power Shrug 844 lifts Bench Pin Press 27,000 lifts Log Press 25,000 lifts Paused Squat 69 lifts Hex Bar Shrug 95 lifts Meadows Row 59 lifts Jefferson Squat 406 lifts Bent Arm Barbell Pullover 420 lifts Donkey Calf Raise 825 lifts Pause Deadlift 20,000 lifts JM Press 16,000 lifts Snatch Deadlift 18,000 lifts Shoulder Pin Press 18,000 lifts Wall Ball 16,000 lifts Neck Curl 33,000 lifts Jefferson Deadlift 21,000 lifts Landmine Squat 51,000 lifts

Bodyweight

Pull Ups 1,758,000 lifts Push Ups 955,000 lifts Dips 668,000 lifts Chin Ups 408,000 lifts Sit Ups 95,000 lifts Bodyweight Squat 91,000 lifts Decline Crunch 2,000 lifts Muscle Ups 82,000 lifts Neutral Grip Pull Ups 15,000 lifts Back Extension 11,000 lifts Lying Leg Raise 7,000 lifts Single Leg Squat 38,000 lifts Hanging Knee Raise 2,000 lifts Ring Dips 5,000 lifts Diamond Push Ups 23,000 lifts Hanging Leg Raise 11,000 lifts Glute Bridge 12,000 lifts One Arm Push Ups 32,000 lifts Inverted Row 9,000 lifts Toes To Bar 5,000 lifts Lunge 17,000 lifts Nordic Hamstring Curl 2,000 lifts Ring Muscle Ups 1,000 lifts One Arm Pull Ups 15,000 lifts Pike Push Up 1,000 lifts Close Grip Push Up 1,000 lifts Squat Jumps 1,000 lifts Sissy Squat 966 lifts Pistol Squat 10,000 lifts Reverse Lunge 3,000 lifts Burpees 22,000 lifts Archer Push Ups 42 lifts Incline Push Up 1,000 lifts Decline Push Up 3,000 lifts Clap Pull Up 591 lifts Handstand Push Ups 25,000 lifts Superman 52 lifts Reverse Hyperextension 41 lifts Side Lunge 917 lifts Leg Lift 547 lifts Floor Hip Extension 190 lifts Floor Hip Abduction 353 lifts Bicycle Crunch 1,000 lifts Russian Twist 9,000 lifts Glute Ham Raise 2,000 lifts Scissor Kicks 28 lifts Glute Kickback 78 lifts Mountain Climbers 639 lifts Incline Bench Sit Up 1,000 lifts Crunches 51,000 lifts Star Jump 366 lifts Squat Thrust 342 lifts Side Crunch 480 lifts Roman Chair Side Bend 300 lifts Jumping Jack 1,000 lifts Hip Extension 344 lifts Flutter Kicks 818 lifts Reverse Crunches 1,000 lifts Bench Dips 5,000 lifts

Olympic

Power Clean 629,000 lifts Clean and Jerk 274,000 lifts Snatch 268,000 lifts Push Press 200,000 lifts Clean 218,000 lifts Hang Clean 81,000 lifts Power Snatch 64,000 lifts Overhead Squat 77,000 lifts Clean and Press 178,000 lifts Split Jerk 23,000 lifts Clean Pull 25,000 lifts Hang Power Clean 21,000 lifts Dumbbell Snatch 20,000 lifts Thruster 71,000 lifts Push Jerk 69,000 lifts Dumbbell Thruster 29 lifts Hang Snatch 69 lifts Dumbbell Hang Clean 574 lifts Clean High Pull 27,000 lifts Dumbbell Clean and Press 103 lifts Dumbbell Push Press 1,000 lifts Dumbbell High Pull 725 lifts Muscle Snatch 19,000 lifts Snatch Pull 18,000 lifts

Dumbbell

Dumbbell Bench Press 1,664,000 lifts Dumbbell Curl 1,335,000 lifts Dumbbell Shoulder Press 868,000 lifts Incline Dumbbell Bench Press 561,000 lifts Dumbbell Lateral Raise 351,000 lifts Dumbbell Row 376,000 lifts Hammer Curl 188,000 lifts Dumbbell Fly 156,000 lifts Dumbbell Bulgarian Split Squat 114,000 lifts Goblet Squat 132,000 lifts Dumbbell Romanian Deadlift 74,000 lifts Dumbbell Lunge 139,000 lifts Seated Dumbbell Shoulder Press 13,000 lifts Dumbbell Reverse Fly 69,000 lifts Dumbbell Concentration Curl 105,000 lifts Dumbbell Pullover 76,000 lifts Dumbbell Squat 38,000 lifts Dumbbell Shrug 137,000 lifts Dumbbell Tricep Kickback 59,000 lifts Dumbbell Tricep Extension 131,000 lifts Arnold Press 91,000 lifts Dumbbell Deadlift 30,000 lifts Dumbbell Front Raise 111,000 lifts Chest Supported Dumbbell Row 57,000 lifts Incline Dumbbell Curl 69,000 lifts Dumbbell Z Press 16,000 lifts Dumbbell Floor Press 71,000 lifts Lying Dumbbell Tricep Extension 74,000 lifts Dumbbell Front Squat 3,000 lifts Close Grip Dumbbell Bench Press 26,000 lifts Incline Dumbbell Fly 90,000 lifts Seated Dumbbell Curl 3,000 lifts Dumbbell Calf Raise 34,000 lifts Dumbbell Split Squat 217 lifts Bent Over Dumbbell Row 6,000 lifts Decline Dumbbell Fly 740 lifts Zottman Curl 18,000 lifts Dumbbell Reverse Curl 130 lifts Seated Dumbbell Tricep Extension 4,000 lifts Dumbbell Wrist Curl 25,000 lifts Decline Dumbbell Bench Press 59,000 lifts Dumbbell Preacher Curl 22,000 lifts Dumbbell Reverse Wrist Curl 2,000 lifts Dumbbell Upright Row 31,000 lifts Dumbbell Incline Y Raise 953 lifts Dumbbell Walking Calf Raise 62 lifts Dumbbell Side Bend 22,000 lifts Renegade Row 18,000 lifts Dumbbell Face Pull 279 lifts Single Leg Dumbbell Deadlift 157 lifts Dumbbell External Rotation 1,000 lifts Incline Hammer Curl 23,000 lifts Tate Press 17,000 lifts Dumbbell Bench Pull 19,000 lifts

Machine

Sled Leg Press 772,000 lifts Horizontal Leg Press 376,000 lifts Leg Extension 305,000 lifts Machine Chest Fly 113,000 lifts Hack Squat 99,000 lifts Chest Press 274,000 lifts Lying Leg Curl 149,000 lifts Seated Leg Curl 165,000 lifts Machine Calf Raise 152,000 lifts Smith Machine Bench Press 71,000 lifts Machine Shoulder Press 118,000 lifts Machine Row 65,000 lifts Machine Bicep Curl 26,000 lifts Hip Abduction 71,000 lifts Smith Machine Squat 64,000 lifts Seated Calf Raise 82,000 lifts Machine Tricep Extension 35,000 lifts Machine Reverse Fly 26,000 lifts Close Grip Lat Pulldown 31,000 lifts Hip Adduction 63,000 lifts Machine Seated Crunch 55,000 lifts Machine Back Extension 22,000 lifts Machine Lateral Raise 20,000 lifts Seated Dip Machine 57,000 lifts Machine Tricep Press 24,000 lifts Sled Press Calf Raise 23,000 lifts Single Leg Press 24,000 lifts Vertical Leg Press 130,000 lifts Single Leg Seated Calf Raise 778 lifts Standing Leg Curl 51,000 lifts Smith Machine Shrug 1,000 lifts

Cable

Lat Pulldown 567,000 lifts Seated Cable Row 203,000 lifts Tricep Pushdown 265,000 lifts Tricep Rope Pushdown 138,000 lifts Cable Fly 85,000 lifts Reverse Grip Lat Pulldown 25,000 lifts Cable Crossover 35,000 lifts Cable Bicep Curl 101,000 lifts One Arm Lat Pulldown 186 lifts Face Pull 73,000 lifts Cable Crunch 77,000 lifts Cable Overhead Tricep Extension 31,000 lifts Cable Lateral Raise 98,000 lifts Cable Shrug 447 lifts Straight Arm Pulldown 23,000 lifts Cable Reverse Fly 33,000 lifts One Arm Seated Cable Row 1,000 lifts Reverse Grip Tricep Pushdown 19,000 lifts Cable Woodchoppers 25,000 lifts Cable Hammer Curl 73 lifts Behind The Back Cable Curl 289 lifts Cable Upright Row 1,000 lifts Cable External Rotation 448 lifts Standing Cable Crunch 306 lifts Overhead Cable Curl 322 lifts One Arm Pulldown 590 lifts Lying Cable Curl 128 lifts Incline Cable Curl 133 lifts Cable Leg Extension 678 lifts Cable Kickback 18,000 lifts High Pulley Crunch 149 lifts Cable Pull Through 55,000 lifts One Arm Cable Bicep Curl 44,000 lifts