These are the most popular Wide Grip Bench Press workouts done by male lifters:
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.
Male
Male Wide Grip Bench Press Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 100 lb |
Novice | 149 lb |
Intermediate | 211 lb |
Advanced | 284 lb |
Elite | 364 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.50x |
Novice | 0.75x |
Intermediate | 1.25x |
Advanced | 1.75x |
Elite | 2.00x |
How much should I be able to Wide Grip Bench Press? (lb)
What is the average Wide Grip Bench Press? The average Wide Grip Bench Press weight for a male lifter is 211 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Wide Grip Bench Press? Male beginners should aim to lift 100 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 53 | 84 | 125 | 174 | 228 |
120 | 63 | 96 | 140 | 191 | 248 |
130 | 72 | 108 | 154 | 208 | 266 |
140 | 82 | 120 | 168 | 224 | 285 |
150 | 91 | 131 | 181 | 239 | 302 |
160 | 101 | 143 | 194 | 254 | 319 |
170 | 110 | 153 | 207 | 269 | 335 |
180 | 119 | 164 | 219 | 282 | 350 |
190 | 128 | 174 | 231 | 296 | 365 |
200 | 136 | 184 | 243 | 309 | 380 |
210 | 145 | 194 | 254 | 322 | 394 |
220 | 153 | 204 | 265 | 334 | 408 |
230 | 161 | 213 | 276 | 346 | 421 |
240 | 169 | 223 | 286 | 358 | 434 |
250 | 177 | 232 | 297 | 370 | 447 |
260 | 185 | 241 | 307 | 381 | 459 |
270 | 193 | 249 | 317 | 392 | 471 |
280 | 200 | 258 | 326 | 402 | 483 |
290 | 208 | 266 | 335 | 413 | 494 |
300 | 215 | 274 | 345 | 423 | 505 |
310 | 222 | 282 | 354 | 433 | 516 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 85 | 127 | 180 | 242 | 310 |
20 | 97 | 145 | 206 | 277 | 354 |
25 | 100 | 149 | 211 | 284 | 364 |
30 | 100 | 149 | 211 | 284 | 364 |
35 | 100 | 149 | 211 | 284 | 364 |
40 | 100 | 149 | 211 | 284 | 364 |
45 | 95 | 141 | 200 | 269 | 345 |
50 | 89 | 133 | 188 | 253 | 324 |
55 | 82 | 123 | 174 | 234 | 299 |
60 | 75 | 112 | 159 | 213 | 273 |
65 | 68 | 101 | 143 | 193 | 247 |
70 | 61 | 91 | 129 | 173 | 222 |
75 | 54 | 81 | 115 | 155 | 198 |
80 | 49 | 73 | 103 | 138 | 177 |
85 | 44 | 65 | 92 | 124 | 159 |
90 | 39 | 59 | 83 | 112 | 143 |
How many sets and reps of Wide Grip Bench Press should I do?
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 14% | 42 |
2 | 3 | 5 | 8% | 24 |
3 | 5 | 10 | 6% | 18 |
3 | 3 | 8 | 6% | 18 |
5 | 4 | 10 | 6% | 17 |
6 | 2 | 8 | 6% | 16 |
7 | 4 | 6 | 5% | 15 |
7 | 3 | 12 | 5% | 15 |
9 | 4 | 8 | 4% | 11 |
10 | 3 | 6 | 3% | 9 |
Calculate Your Strength Level
Female
Female Wide Grip Bench Press Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 38 lb |
Novice | 71 lb |
Intermediate | 115 lb |
Advanced | 170 lb |
Elite | 232 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 Wide Grip Bench Press? (lb)
What is the average Wide Grip Bench Press? The average Wide Grip Bench Press weight for a female lifter is 115 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Wide Grip Bench Press? Female beginners should aim to lift 38 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 19 | 41 | 74 | 116 | 165 |
100 | 23 | 47 | 82 | 126 | 177 |
110 | 27 | 53 | 90 | 136 | 188 |
120 | 31 | 59 | 97 | 144 | 199 |
130 | 35 | 64 | 104 | 153 | 208 |
140 | 39 | 69 | 110 | 161 | 218 |
150 | 43 | 74 | 117 | 168 | 227 |
160 | 47 | 79 | 123 | 176 | 235 |
170 | 50 | 84 | 129 | 183 | 243 |
180 | 54 | 89 | 134 | 189 | 251 |
190 | 57 | 93 | 140 | 196 | 258 |
200 | 61 | 97 | 145 | 202 | 266 |
210 | 64 | 101 | 150 | 208 | 272 |
220 | 67 | 106 | 155 | 214 | 279 |
230 | 70 | 110 | 160 | 220 | 286 |
240 | 73 | 113 | 165 | 225 | 292 |
250 | 77 | 117 | 169 | 230 | 298 |
260 | 80 | 121 | 173 | 236 | 304 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 33 | 60 | 98 | 144 | 197 |
20 | 37 | 69 | 112 | 165 | 226 |
25 | 38 | 71 | 115 | 170 | 232 |
30 | 38 | 71 | 115 | 170 | 232 |
35 | 38 | 71 | 115 | 170 | 232 |
40 | 38 | 71 | 115 | 170 | 232 |
45 | 36 | 67 | 109 | 161 | 220 |
50 | 34 | 63 | 102 | 151 | 207 |
55 | 32 | 58 | 95 | 140 | 191 |
60 | 29 | 53 | 86 | 127 | 174 |
65 | 26 | 48 | 78 | 115 | 158 |
70 | 23 | 43 | 70 | 103 | 141 |
75 | 21 | 38 | 63 | 92 | 126 |
80 | 19 | 34 | 56 | 83 | 113 |
85 | 17 | 31 | 50 | 74 | 101 |
90 | 15 | 28 | 45 | 67 | 91 |
How many sets and reps of Wide Grip Bench Press should I do?
These are the most popular Wide Grip Bench Press workouts done by female lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 6 | 13% | 8 |
1 | 4 | 8 | 13% | 8 |
3 | 5 | 5 | 10% | 6 |
3 | 3 | 10 | 10% | 6 |
5 | 4 | 5 | 8% | 5 |
5 | 3 | 5 | 8% | 5 |
7 | 2 | 8 | 5% | 3 |
7 | 5 | 10 | 5% | 3 |
9 | 3 | 8 | 3% | 2 |
9 | 3 | 3 | 3% | 2 |
9 | 5 | 6 | 3% | 2 |
9 | 5 | 8 | 3% | 2 |
Calculate Your Strength Level
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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. |