Wide Grip Bench Press Standards

Measured in kg

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

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Wide Grip Bench Press standards are based on 83,076 lifts by Strength Level users

Male
Female

Male

Male Wide Grip Bench Press Standards (kg)

Weight

Strength Level	Weight
Beginner	45 kg
Novice	66 kg
Intermediate	93 kg
Advanced	125 kg
Elite	159 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	1.50x
Elite	2.00x

How much should I be able to Wide Grip Bench Press? (kg)

What is the average Wide Grip Bench Press? The average Wide Grip Bench Press weight for a male lifter is 93 kg (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 45 kg (1RM) which is still impressive compared to the general population.

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

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	25	39	57	79	103
55	29	44	64	87	112
60	34	50	71	95	121
65	38	56	77	102	129
70	43	61	83	109	137
75	47	66	89	116	145
80	51	71	95	123	152
85	55	76	101	129	160
90	59	80	106	135	166
95	63	85	111	141	173
100	67	90	116	147	179
105	71	94	121	152	185
110	75	98	126	158	191
115	78	102	131	163	197
120	82	106	136	168	203
125	85	110	140	173	208
130	89	114	144	178	214
135	92	118	149	183	219
140	95	122	153	187	224

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	56	79	106	136
20	43	64	91	122	155
25	45	66	93	125	159
30	45	66	93	125	159
35	45	66	93	125	159
40	45	66	93	125	159
45	42	63	88	118	151
50	40	59	82	110	141
55	36	54	76	102	130
60	33	49	69	93	119
65	30	45	63	84	108
70	27	40	57	76	97
75	24	36	51	68	87
80	22	32	45	61	78
85	20	29	41	55	70
90	18	26	37	49	62

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 male lifters:

3x10 14%

3x5 8%

5x10 6%

3x8 6%

4x10 6%

2x8 6%

4x6 5%

3x12 5%

4x8 4%

3x6 3%

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 (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	22 kg
Novice	35 kg
Intermediate	53 kg
Advanced	74 kg
Elite	97 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.30x
Novice	0.50x
Intermediate	0.75x
Advanced	1.10x
Elite	1.40x

How much should I be able to Wide Grip Bench Press? (kg)

What is the average Wide Grip Bench Press? The average Wide Grip Bench Press weight for a female lifter is 53 kg (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 22 kg (1RM) which is still impressive compared to the general population.

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

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	13	23	36	53	72
45	15	25	40	57	77
50	17	28	43	61	81
55	18	30	46	64	85
60	20	32	48	67	89
65	22	35	51	70	92
70	24	37	53	73	95
75	25	39	56	76	98
80	27	40	58	79	101
85	28	42	60	81	104
90	29	44	62	83	107
95	31	45	64	86	109
100	32	47	66	88	112
105	33	49	68	90	114
110	35	50	69	92	116
115	36	52	71	94	119
120	37	53	73	96	121

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	30	45	63	83
20	21	34	51	72	94
25	22	35	53	74	97
30	22	35	53	74	97
35	22	35	53	74	97
40	22	35	53	74	97
45	20	33	50	70	92
50	19	31	46	65	86
55	18	29	43	60	79
60	16	26	39	55	72
65	15	24	35	50	65
70	13	21	32	45	59
75	12	19	29	40	53
80	11	17	26	36	47
85	9	15	23	32	42
90	8	14	21	29	38

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:

3x6 13%

4x8 13%

5x5 10%

3x10 10%

4x5 8%

3x5 8%

2x8 5%

5x10 5%

3x8 3%

3x3 3%

5x6 3%

5x8 3%

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

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	25	39	57	79	103
55	29	44	64	87	112
60	34	50	71	95	121
65	38	56	77	102	129
70	43	61	83	109	137
75	47	66	89	116	145
80	51	71	95	123	152
85	55	76	101	129	160
90	59	80	106	135	166
95	63	85	111	141	173
100	67	90	116	147	179
105	71	94	121	152	185
110	75	98	126	158	191
115	78	102	131	163	197
120	82	106	136	168	203
125	85	110	140	173	208
130	89	114	144	178	214
135	92	118	149	183	219
140	95	122	153	187	224

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	56	79	106	136
20	43	64	91	122	155
25	45	66	93	125	159
30	45	66	93	125	159
35	45	66	93	125	159
40	45	66	93	125	159
45	42	63	88	118	151
50	40	59	82	110	141
55	36	54	76	102	130
60	33	49	69	93	119
65	30	45	63	84	108
70	27	40	57	76	97
75	24	36	51	68	87
80	22	32	45	61	78
85	20	29	41	55	70
90	18	26	37	49	62

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

BW	Beg.	Nov.	Int.	Adv.	Elite
40	13	23	36	53	72
45	15	25	40	57	77
50	17	28	43	61	81
55	18	30	46	64	85
60	20	32	48	67	89
65	22	35	51	70	92
70	24	37	53	73	95
75	25	39	56	76	98
80	27	40	58	79	101
85	28	42	60	81	104
90	29	44	62	83	107
95	31	45	64	86	109
100	32	47	66	88	112
105	33	49	68	90	114
110	35	50	69	92	116
115	36	52	71	94	119
120	37	53	73	96	121

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	30	45	63	83
20	21	34	51	72	94
25	22	35	53	74	97
30	22	35	53	74	97
35	22	35	53	74	97
40	22	35	53	74	97
45	20	33	50	70	92
50	19	31	46	65	86
55	18	29	43	60	79
60	16	26	39	55	72
65	15	24	35	50	65
70	13	21	32	45	59
75	12	19	29	40	53
80	11	17	26	36	47
85	9	15	23	32	42
90	8	14	21	29	38

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

BW	Beg.	Nov.	Int.	Adv.	Elite
50	25	39	57	79	103
55	29	44	64	87	112
60	34	50	71	95	121
65	38	56	77	102	129
70	43	61	83	109	137
75	47	66	89	116	145
80	51	71	95	123	152
85	55	76	101	129	160
90	59	80	106	135	166
95	63	85	111	141	173
100	67	90	116	147	179
105	71	94	121	152	185
110	75	98	126	158	191
115	78	102	131	163	197
120	82	106	136	168	203
125	85	110	140	173	208
130	89	114	144	178	214
135	92	118	149	183	219
140	95	122	153	187	224

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	56	79	106	136
20	43	64	91	122	155
25	45	66	93	125	159
30	45	66	93	125	159
35	45	66	93	125	159
40	45	66	93	125	159
45	42	63	88	118	151
50	40	59	82	110	141
55	36	54	76	102	130
60	33	49	69	93	119
65	30	45	63	84	108
70	27	40	57	76	97
75	24	36	51	68	87
80	22	32	45	61	78
85	20	29	41	55	70
90	18	26	37	49	62

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

BW	Beg.	Nov.	Int.	Adv.	Elite
40	13	23	36	53	72
45	15	25	40	57	77
50	17	28	43	61	81
55	18	30	46	64	85
60	20	32	48	67	89
65	22	35	51	70	92
70	24	37	53	73	95
75	25	39	56	76	98
80	27	40	58	79	101
85	28	42	60	81	104
90	29	44	62	83	107
95	31	45	64	86	109
100	32	47	66	88	112
105	33	49	68	90	114
110	35	50	69	92	116
115	36	52	71	94	119
120	37	53	73	96	121

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	30	45	63	83
20	21	34	51	72	94
25	22	35	53	74	97
30	22	35	53	74	97
35	22	35	53	74	97
40	22	35	53	74	97
45	20	33	50	70	92
50	19	31	46	65	86
55	18	29	43	60	79
60	16	26	39	55	72
65	15	24	35	50	65
70	13	21	32	45	59
75	12	19	29	40	53
80	11	17	26	36	47
85	9	15	23	32	42
90	8	14	21	29	38

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

Wide Grip Bench Press Standards

Measured in kg

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 (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Wide Grip Bench Press? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Wide Grip Bench Press should I do?

Calculate Your Strength Level

Female

Female Wide Grip Bench Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Wide Grip Bench Press? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Wide Grip Bench Press should I do?

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	25	39	57	79	103
55	29	44	64	87	112
60	34	50	71	95	121
65	38	56	77	102	129
70	43	61	83	109	137
75	47	66	89	116	145
80	51	71	95	123	152
85	55	76	101	129	160
90	59	80	106	135	166
95	63	85	111	141	173
100	67	90	116	147	179
105	71	94	121	152	185
110	75	98	126	158	191
115	78	102	131	163	197
120	82	106	136	168	203
125	85	110	140	173	208
130	89	114	144	178	214
135	92	118	149	183	219
140	95	122	153	187	224

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	56	79	106	136
20	43	64	91	122	155
25	45	66	93	125	159
30	45	66	93	125	159
35	45	66	93	125	159
40	45	66	93	125	159
45	42	63	88	118	151
50	40	59	82	110	141
55	36	54	76	102	130
60	33	49	69	93	119
65	30	45	63	84	108
70	27	40	57	76	97
75	24	36	51	68	87
80	22	32	45	61	78
85	20	29	41	55	70
90	18	26	37	49	62

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

BW	Beg.	Nov.	Int.	Adv.	Elite
40	13	23	36	53	72
45	15	25	40	57	77
50	17	28	43	61	81
55	18	30	46	64	85
60	20	32	48	67	89
65	22	35	51	70	92
70	24	37	53	73	95
75	25	39	56	76	98
80	27	40	58	79	101
85	28	42	60	81	104
90	29	44	62	83	107
95	31	45	64	86	109
100	32	47	66	88	112
105	33	49	68	90	114
110	35	50	69	92	116
115	36	52	71	94	119
120	37	53	73	96	121

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	30	45	63	83
20	21	34	51	72	94
25	22	35	53	74	97
30	22	35	53	74	97
35	22	35	53	74	97
40	22	35	53	74	97
45	20	33	50	70	92
50	19	31	46	65	86
55	18	29	43	60	79
60	16	26	39	55	72
65	15	24	35	50	65
70	13	21	32	45	59
75	12	19	29	40	53
80	11	17	26	36	47
85	9	15	23	32	42
90	8	14	21	29	38

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