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

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Wide Grip Bench Press standards are based on 25,267 lifts by Strength Level users

Male
Female

Male

Male Wide Grip Bench Press Standards (lb)

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.

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
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?

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 (lb)

Entire Community

Weight
Bodyweight Ratio

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.

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
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:

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

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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.

Other Languages

Wide Grip Bench Press (EN)
Weites Bankdrücken (DE)
Press de banca conagarre ancho (ES)
Développé couché prise large (FR)
Wyciskanie sztangi na ławce szerokim chwytem (PL)
Panca piana a Presa larga (IT)
Supino com pega larga (PT)

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

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

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
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

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
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

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

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
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

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
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

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

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
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

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