Wide Grip Bench Press

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

Male Wide Grip Bench Press Standards (lb)

Entire Community

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

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

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lb
lb
years old

Female Wide Grip Bench Press Standards (lb)

Entire Community

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

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

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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.