Wide Grip Bench Press Standards

Measured in lb

Wide grip bench press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our wide grip bench press standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

♂ Male
♀ Female
Kilograms (kg)
Pounds (lb)

Male Wide Grip Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 48 x0.44 78 x0.7 116 x1.05 162 x1.47 213 x1.94
120 59 x0.49 91 x0.76 133 x1.11 182 x1.52 236 x1.97
130 70 x0.54 105 x0.81 150 x1.15 201 x1.55 258 x1.99
140 82 x0.58 119 x0.85 166 x1.18 220 x1.57 279 x2
150 93 x0.62 133 x0.88 182 x1.21 239 x1.59 300 x2
160 104 x0.65 146 x0.91 197 x1.23 256 x1.6 320 x2
170 115 x0.68 159 x0.94 212 x1.25 274 x1.61 339 x1.99
180 126 x0.7 172 x0.96 227 x1.26 290 x1.61 358 x1.99
190 137 x0.72 185 x0.97 242 x1.27 307 x1.61 376 x1.98
200 148 x0.74 197 x0.98 256 x1.28 323 x1.61 393 x1.97
210 158 x0.75 209 x1 270 x1.28 338 x1.61 411 x1.96
220 169 x0.77 221 x1.01 283 x1.29 353 x1.61 427 x1.94
230 179 x0.78 233 x1.01 297 x1.29 368 x1.6 443 x1.93
240 189 x0.79 244 x1.02 310 x1.29 383 x1.59 459 x1.91
250 199 x0.8 256 x1.02 322 x1.29 397 x1.59 475 x1.9
260 209 x0.8 267 x1.03 335 x1.29 410 x1.58 490 x1.88
270 219 x0.81 278 x1.03 347 x1.28 424 x1.57 505 x1.87
280 228 x0.82 288 x1.03 359 x1.28 437 x1.56 519 x1.85
290 238 x0.82 299 x1.03 371 x1.28 450 x1.55 533 x1.84
300 247 x0.82 309 x1.03 382 x1.27 463 x1.54 547 x1.82
310 256 x0.83 319 x1.03 393 x1.27 475 x1.53 560 x1.81
All 101 152 216 292 375

These male standards were last updated December and are based on 162 filtered lifts.

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

lb
lb

Female Wide Grip Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 19 x0.21 41 x0.46 74 x0.82 116 x1.29 165 x1.84
100 23 x0.23 47 x0.47 82 x0.82 126 x1.26 177 x1.77
110 27 x0.25 53 x0.48 90 x0.81 136 x1.23 188 x1.71
120 31 x0.26 59 x0.49 97 x0.81 144 x1.2 199 x1.66
130 35 x0.27 64 x0.49 104 x0.8 153 x1.18 208 x1.6
140 39 x0.28 69 x0.5 110 x0.79 161 x1.15 218 x1.56
150 43 x0.29 74 x0.5 117 x0.78 168 x1.12 227 x1.51
160 47 x0.29 79 x0.5 123 x0.77 176 x1.1 235 x1.47
170 50 x0.3 84 x0.49 129 x0.76 183 x1.07 243 x1.43
180 54 x0.3 89 x0.49 134 x0.75 189 x1.05 251 x1.39
190 57 x0.3 93 x0.49 140 x0.74 196 x1.03 258 x1.36
200 61 x0.3 97 x0.49 145 x0.72 202 x1.01 266 x1.33
210 64 x0.3 101 x0.48 150 x0.71 208 x0.99 272 x1.3
220 67 x0.31 106 x0.48 155 x0.7 214 x0.97 279 x1.27
230 70 x0.31 110 x0.48 160 x0.69 220 x0.95 286 x1.24
240 73 x0.31 113 x0.47 165 x0.69 225 x0.94 292 x1.22
250 77 x0.31 117 x0.47 169 x0.68 230 x0.92 298 x1.19
260 80 x0.31 121 x0.46 173 x0.67 236 x0.91 304 x1.17
All 38 71 115 170 232

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.

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

lb
lb

Rate Your Lifts Against Other People

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

Calculate Your Strength

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 13,354,000 lifts Squat 7,651,000 lifts Deadlift 7,724,000 lifts Shoulder Press 1,915,000 lifts Barbell Curl 916,000 lifts Front Squat 645,000 lifts Bent Over Row 605,000 lifts Incline Bench Press 440,000 lifts Hex Bar Deadlift 321,000 lifts Sumo Deadlift 166,000 lifts Hip Thrust 188,000 lifts Romanian Deadlift 188,000 lifts Military Press 321,000 lifts Seated Shoulder Press 44,000 lifts Close Grip Bench Press 85,000 lifts EZ Bar Curl 60,000 lifts Barbell Shrug 110,000 lifts Lying Tricep Extension 67,000 lifts Strict Curl 46 lifts Decline Bench Press 97,000 lifts Zercher Squat 41,000 lifts Pendlay Row 82,000 lifts Box Squat 52,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Paused Bench Press 32 lifts Rack Pull 68,000 lifts Upright Row 72,000 lifts Floor Press 45,000 lifts Barbell Reverse Lunge 22 lifts Wrist Curl 37,000 lifts Stiff Leg Deadlift 44,000 lifts Barbell Calf Raise 17 lifts Bulgarian Split Squat 38,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts Pause Squat 12 lifts Bodyweight Calf Raise 11 lifts Safety Bar Squat 10 lifts Neck Curl 9 lifts Deficit Deadlift 9 lifts Log Press 8 lifts Reverse Barbell Curl 24,000 lifts Wide Grip Bench Press 7 lifts Sumo Squat 7 lifts Single Leg Deadlift 6 lifts Neck Extension 4 lifts Barbell Glute Bridge 4 lifts Reverse Grip Bench Press 29,000 lifts Reverse Wrist Curl 28,000 lifts Pause Deadlift 3 lifts JM Press 3 lifts Ab Wheel Rollout 3 lifts Bench Pull 3 lifts Snatch Grip Deadlift 3 lifts Bench Pin Press 2 lifts Behind The Neck Press 2 lifts Barbell Hack Squat 2 lifts Landmine Press 2 lifts Landmine Squat 29,000 lifts Pin Squat 1 lift Snatch Deadlift 1 lift Barbell Front Raise 1 lift Belt Squat 1 lift Reverse Curl 1 lift Yates Row 1 lift Walking Lunge Machine Shrug Jefferson Squat Behind The Back Barbell Shrug Barbell Power Shrug Bent Arm Barbell Pullover Cheat Curl Donkey Calf Raise Viking Press Spider Curl Shoulder Pin Press Barbell Pullover Wall Ball Single Leg Romanian Deadlift Z Press Jefferson Deadlift

Bodyweight

Pull Ups 1,097,000 lifts Push Ups 564,000 lifts Dips 434,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Sit Ups 64,000 lifts Handstand Push Ups 16,000 lifts Crunches 36,000 lifts Back Extension 3,000 lifts One Arm Push Ups 20,000 lifts Pistol Squat 18 lifts Diamond Push Ups 10,000 lifts Single Leg Squat 25,000 lifts Muscle Ups 59,000 lifts Glute Bridge 3,000 lifts Lunge 11,000 lifts Burpees 15,000 lifts Neutral Grip Pull Ups 5,000 lifts Hanging Leg Raise 4,000 lifts Glute Ham Raise 1,000 lifts Russian Twist 3,000 lifts Bench Dips 6 lifts One Arm Pull Ups 7,000 lifts Lying Leg Raise 2,000 lifts Inverted Row 3,000 lifts Hanging Knee Raise 5 lifts Australian Pull Ups 2 lifts Ring Muscle Ups 2 lifts Reverse Lunge 2 lifts Toes To Bar 2,000 lifts Star Jump Squat Thrust Squat Jump Side Lunge Side Crunch Roman Chair Side Bend Pike Push Up Mountain Climbers Leg Lift Jumping Jack Jump Squat Incline Push Up Incline Bench Sit Up Hip Extension Flutter Kick Floor Hip Extension Floor Hip Abduction Decline Push Up Decline Crunch Clap Pull Up Bicycle Crunch Sissy Squat Close Grip Push Up Nordic Hamstring Curl Reverse Crunches Ring Dips

Olympic

Power Clean 475,000 lifts Snatch 199,000 lifts Clean 158,000 lifts Push Press 144,000 lifts Clean and Jerk 196,000 lifts Thruster 47,000 lifts Clean and Press 136,000 lifts Hang Clean 38,000 lifts Overhead Squat 46,000 lifts Hang Power Clean 12 lifts Power Snatch 36,000 lifts Push Jerk 42,000 lifts Split Jerk 9 lifts Clean Pull 3 lifts Dumbbell Snatch 3 lifts Muscle Snatch 2 lifts Dumbbell Push Press Dumbbell High Pull Dumbbell Hang Clean Snatch Pull Clean High Pull

Dumbbell

Dumbbell Bench Press 986,000 lifts Dumbbell Curl 782,000 lifts Dumbbell Shoulder Press 486,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 214,000 lifts Dumbbell Lateral Raise 214,000 lifts Hammer Curl 90,000 lifts Dumbbell Fly 85,000 lifts Goblet Squat 68,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Tricep Extension 74,000 lifts Dumbbell Floor Press 34,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Squat 36 lifts Arnold Press 48,000 lifts Dumbbell Pullover 35,000 lifts Dumbbell Reverse Fly 30,000 lifts Dumbbell Front Raise 64,000 lifts Renegade Row 20 lifts Dumbbell Side Bend 19 lifts Dumbbell Calf Raise 19 lifts Dumbbell Deadlift 18 lifts Chest Supported Dumbbell Row 25,000 lifts Dumbbell Wrist Curl 15 lifts Dumbbell Z Press 14 lifts Dumbbell Bench Pull 13 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Tricep Kickback 29,000 lifts Tate Press 11 lifts Incline Dumbbell Fly 43,000 lifts Dumbbell Upright Row 8 lifts Incline Dumbbell Curl 38,000 lifts Dumbbell Preacher Curl 7 lifts Decline Dumbbell Bench Press 30,000 lifts Close Grip Dumbbell Bench Press 4 lifts Incline Hammer Curl 3 lifts Dumbbell Incline Y Raise Seated Dumbbell Tricep Extension Seated Dumbbell Shoulder Press Dumbbell Reverse Wrist Curl Dumbbell Front Squat Decline Dumbbell Fly Dumbbell External Rotation Bent Over Dumbbell Row Seated Dumbbell Curl Zottman Curl

Machine

Sled Leg Press 439,000 lifts Horizontal Leg Press 236,000 lifts Leg Extension 156,000 lifts Chest Press 117,000 lifts Machine Chest Fly 54,000 lifts Lying Leg Curl 67,000 lifts Machine Shoulder Press 64,000 lifts Seated Leg Curl 76,000 lifts Seated Calf Raise 38,000 lifts Machine Tricep Press 20 lifts Hack Squat 48,000 lifts Machine Calf Raise 98,000 lifts Machine Bicep Curl 19 lifts Smith Machine Squat 17 lifts Machine Row 15 lifts Vertical Leg Press 97,000 lifts Close Grip Lat Pulldown 11 lifts Smith Machine Bench Press 11 lifts Seated Dip Machine 10 lifts Machine Lateral Raise 9 lifts Machine Reverse Fly 8 lifts Hip Abduction 38,000 lifts Sled Press Calf Raise 7 lifts Single Leg Press 7 lifts Hip Adduction 34,000 lifts Machine Seated Crunch 5 lifts Machine Back Extension 2 lifts Smith Machine Shrug Single Leg Seated Calf Raise Machine Tricep Extension Standing Leg Curl

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Reverse Grip Lat Pulldown 16 lifts Cable Bicep Curl 29,000 lifts Cable Crossover 8 lifts Straight Arm Pulldown 6 lifts Cable Overhead Tricep Extension 5 lifts Cable Woodchoppers 5 lifts Cable Pull Through 24,000 lifts Cable Lateral Raise 25,000 lifts Reverse Grip Tricep Pushdown 3 lifts Cable Crunch 26,000 lifts One Arm Cable Bicep Curl 23,000 lifts High Pulley Crunch 1 lift Standing Cable Crunch Overhead Cable Curl One Arm Seated Cable Row One Arm Pulldown Lying Cable Curl Incline Cable Curl Cable Upright Row Cable Shrug Cable Leg Extension Cable External Rotation Behind The Back Cable Curl Cable Reverse Fly Cable Kickback

Exercise Comparisons

Compare wide grip bench press versus one of the following exercises:

Bench Press Squat Deadlift Shoulder Press Barbell Curl Front Squat Bent Over Row Incline Bench Press Hex Bar Deadlift Sumo Deadlift Hip Thrust Romanian Deadlift Military Press Seated Shoulder Press Close Grip Bench Press EZ Bar Curl Barbell Shrug Lying Tricep Extension Strict Curl Decline Bench Press Zercher Squat Pendlay Row Box Squat T-Bar Row Preacher Curl Paused Bench Press Rack Pull Upright Row Floor Press Barbell Reverse Lunge Wrist Curl Stiff Leg Deadlift Barbell Calf Raise Bulgarian Split Squat Barbell Lunge Tricep Extension Good Morning Split Squat Pause Squat Bodyweight Calf Raise Safety Bar Squat Neck Curl Deficit Deadlift Log Press Reverse Barbell Curl Sumo Squat Single Leg Deadlift Neck Extension Barbell Glute Bridge Reverse Grip Bench Press Reverse Wrist Curl Pause Deadlift JM Press Ab Wheel Rollout Bench Pull Snatch Grip Deadlift Bench Pin Press Behind The Neck Press Barbell Hack Squat Landmine Press Landmine Squat Pin Squat Snatch Deadlift Barbell Front Raise Belt Squat Reverse Curl Yates Row Walking Lunge Machine Shrug Jefferson Squat Behind The Back Barbell Shrug Barbell Power Shrug Bent Arm Barbell Pullover Cheat Curl Donkey Calf Raise Viking Press Spider Curl Shoulder Pin Press Barbell Pullover Wall Ball Single Leg Romanian Deadlift Z Press Jefferson Deadlift

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