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.

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Wide Grip Bench Press standards are based on 20,000 lifts by Strength Level users

♂ Male
♀ Female

Male Wide Grip Bench Press Standards (lb)

Strength Level	Weight
Beginner	101 lb
Novice	152 lb
Intermediate	216 lb
Advanced	292 lb
Elite	375 lb

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	1.00x
Intermediate	1.25x
Advanced	1.75x
Elite	2.25x

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 216 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 101 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	48	78	116	162	213
120	59	91	133	182	236
130	70	105	150	201	258
140	82	119	166	220	279
150	93	133	182	239	300
160	104	146	197	256	320
170	115	159	212	274	339
180	126	172	227	290	358
190	137	185	242	307	376
200	148	197	256	323	393
210	158	209	270	338	411
220	169	221	283	353	427
230	179	233	297	368	443
240	189	244	310	383	459
250	199	256	322	397	475
260	209	267	335	410	490
270	219	278	347	424	505
280	228	288	359	437	519
290	238	299	371	450	533
300	247	309	382	463	547
310	256	319	393	475	560

Age	Beg.	Nov.	Int.	Adv.	Elite
15	86	129	184	249	319
20	98	148	211	285	366
25	101	152	216	292	375
30	101	152	216	292	375
35	101	152	216	292	375
40	101	152	216	292	375
45	96	144	205	277	356
50	90	135	192	260	334
55	83	125	178	241	309
60	76	114	162	220	282
65	68	103	147	198	255
70	61	92	132	178	229
75	55	83	118	159	204
80	49	74	105	142	183
85	44	66	94	128	164
90	40	60	85	115	148

Calculate Your Strength Level

Female Wide Grip Bench Press Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	38 lb
Novice	71 lb
Intermediate	115 lb
Advanced	170 lb
Elite	232 lb

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
By Age

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

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

Calculate Your Strength Level

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

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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.

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	48	78	116	162	213
120	59	91	133	182	236
130	70	105	150	201	258
140	82	119	166	220	279
150	93	133	182	239	300
160	104	146	197	256	320
170	115	159	212	274	339
180	126	172	227	290	358
190	137	185	242	307	376
200	148	197	256	323	393
210	158	209	270	338	411
220	169	221	283	353	427
230	179	233	297	368	443
240	189	244	310	383	459
250	199	256	322	397	475
260	209	267	335	410	490
270	219	278	347	424	505
280	228	288	359	437	519
290	238	299	371	450	533
300	247	309	382	463	547
310	256	319	393	475	560

Age	Beg.	Nov.	Int.	Adv.	Elite
15	86	129	184	249	319
20	98	148	211	285	366
25	101	152	216	292	375
30	101	152	216	292	375
35	101	152	216	292	375
40	101	152	216	292	375
45	96	144	205	277	356
50	90	135	192	260	334
55	83	125	178	241	309
60	76	114	162	220	282
65	68	103	147	198	255
70	61	92	132	178	229
75	55	83	118	159	204
80	49	74	105	142	183
85	44	66	94	128	164
90	40	60	85	115	148

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

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

BW	Beg.	Nov.	Int.	Adv.	Elite
110	48	78	116	162	213
120	59	91	133	182	236
130	70	105	150	201	258
140	82	119	166	220	279
150	93	133	182	239	300
160	104	146	197	256	320
170	115	159	212	274	339
180	126	172	227	290	358
190	137	185	242	307	376
200	148	197	256	323	393
210	158	209	270	338	411
220	169	221	283	353	427
230	179	233	297	368	443
240	189	244	310	383	459
250	199	256	322	397	475
260	209	267	335	410	490
270	219	278	347	424	505
280	228	288	359	437	519
290	238	299	371	450	533
300	247	309	382	463	547
310	256	319	393	475	560

Age	Beg.	Nov.	Int.	Adv.	Elite
15	86	129	184	249	319
20	98	148	211	285	366
25	101	152	216	292	375
30	101	152	216	292	375
35	101	152	216	292	375
40	101	152	216	292	375
45	96	144	205	277	356
50	90	135	192	260	334
55	83	125	178	241	309
60	76	114	162	220	282
65	68	103	147	198	255
70	61	92	132	178	229
75	55	83	118	159	204
80	49	74	105	142	183
85	44	66	94	128	164
90	40	60	85	115	148

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

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

BW	Beg.	Nov.	Int.	Adv.	Elite
110	48	78	116	162	213
120	59	91	133	182	236
130	70	105	150	201	258
140	82	119	166	220	279
150	93	133	182	239	300
160	104	146	197	256	320
170	115	159	212	274	339
180	126	172	227	290	358
190	137	185	242	307	376
200	148	197	256	323	393
210	158	209	270	338	411
220	169	221	283	353	427
230	179	233	297	368	443
240	189	244	310	383	459
250	199	256	322	397	475
260	209	267	335	410	490
270	219	278	347	424	505
280	228	288	359	437	519
290	238	299	371	450	533
300	247	309	382	463	547
310	256	319	393	475	560

Age	Beg.	Nov.	Int.	Adv.	Elite
15	86	129	184	249	319
20	98	148	211	285	366
25	101	152	216	292	375
30	101	152	216	292	375
35	101	152	216	292	375
40	101	152	216	292	375
45	96	144	205	277	356
50	90	135	192	260	334
55	83	125	178	241	309
60	76	114	162	220	282
65	68	103	147	198	255
70	61	92	132	178	229
75	55	83	118	159	204
80	49	74	105	142	183
85	44	66	94	128	164
90	40	60	85	115	148

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

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