Wide Grip Bench Press Standards (lb)

The average Wide Grip Bench Press is 205 lb for men and 116 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Wide Grip Bench Press strength standards are based on 83,076 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Wide Grip Bench Press Standards (lb)

Weight

Strength Level	Weight
Beginner	98 lb
Novice	146 lb
Intermediate	205 lb
Advanced	275 lb
Elite	351 lb

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? (lb)

What is the average Wide Grip Bench Press? The average Wide Grip Bench Press weight for a male lifter is 205 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 98 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	54	85	125	174	227
120	63	97	139	190	245
130	72	108	153	205	263
140	81	119	166	220	280
150	90	129	178	235	296
160	99	140	190	249	312
170	107	150	202	262	327
180	116	160	214	275	341
190	124	169	225	288	355
200	132	179	236	300	369
210	140	188	246	312	382
220	148	197	256	323	395
230	155	206	266	335	407
240	163	214	276	345	419
250	170	223	285	356	431
260	177	231	295	366	442
270	184	239	304	376	453
280	191	247	313	386	464
290	198	254	321	396	474
300	204	262	330	405	485
310	211	269	338	414	495

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	84	124	175	234	299
20	96	142	200	268	342
25	98	146	205	275	351
30	98	146	205	275	351
35	98	146	205	275	351
40	98	146	205	275	351
45	93	138	194	261	333
50	87	129	182	244	311
55	80	119	168	225	287
60	73	109	153	205	262
65	66	98	139	186	237
70	60	89	125	167	213
75	54	79	112	150	191
80	48	71	100	134	171
85	43	64	90	120	154
90	39	57	81	108	138

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

Female

Female Wide Grip Bench Press Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	48 lb
Novice	77 lb
Intermediate	116 lb
Advanced	162 lb
Elite	214 lb

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? (lb)

What is the average Wide Grip Bench Press? The average Wide Grip Bench Press weight for a female lifter is 116 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 48 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	29	51	81	119	161
100	33	56	88	126	170
110	37	61	94	134	178
120	40	66	100	141	186
130	44	71	105	147	194
140	47	75	111	153	201
150	50	79	116	159	207
160	54	83	120	165	214
170	57	87	125	170	220
180	60	90	129	175	225
190	62	94	133	180	231
200	65	97	137	185	236
210	68	100	141	189	241
220	71	104	145	194	246
230	73	107	149	198	251
240	76	110	152	202	256
250	78	113	156	206	260
260	80	115	159	210	264

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	66	99	138	182
20	46	75	113	158	208
25	48	77	116	162	214
30	48	77	116	162	214
35	48	77	116	162	214
40	48	77	116	162	214
45	45	73	110	154	202
50	42	68	102	144	189
55	39	63	95	132	175
60	36	58	86	121	159
65	32	52	78	110	144
70	29	47	70	99	130
75	26	42	63	88	116
80	23	38	56	79	104
85	21	34	51	71	93
90	19	30	45	64	84

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

Rate Your Lifts Against Other People

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Wide Grip Bench Press strength standards

Strength Level analysed 3,328 qualifying results from 83,076 community lifts to produce our Wide Grip Bench Press strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	83,076
Qualifying results	3,328
Male results	3,109
Female results	219
Data start	14 August 2020
Data cutoff	4 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	54	85	125	174	227
120	63	97	139	190	245
130	72	108	153	205	263
140	81	119	166	220	280
150	90	129	178	235	296
160	99	140	190	249	312
170	107	150	202	262	327
180	116	160	214	275	341
190	124	169	225	288	355
200	132	179	236	300	369
210	140	188	246	312	382
220	148	197	256	323	395
230	155	206	266	335	407
240	163	214	276	345	419
250	170	223	285	356	431
260	177	231	295	366	442
270	184	239	304	376	453
280	191	247	313	386	464
290	198	254	321	396	474
300	204	262	330	405	485
310	211	269	338	414	495

Age	Beg.	Nov.	Int.	Adv.	Elite
15	84	124	175	234	299
20	96	142	200	268	342
25	98	146	205	275	351
30	98	146	205	275	351
35	98	146	205	275	351
40	98	146	205	275	351
45	93	138	194	261	333
50	87	129	182	244	311
55	80	119	168	225	287
60	73	109	153	205	262
65	66	98	139	186	237
70	60	89	125	167	213
75	54	79	112	150	191
80	48	71	100	134	171
85	43	64	90	120	154
90	39	57	81	108	138

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	29	51	81	119	161
100	33	56	88	126	170
110	37	61	94	134	178
120	40	66	100	141	186
130	44	71	105	147	194
140	47	75	111	153	201
150	50	79	116	159	207
160	54	83	120	165	214
170	57	87	125	170	220
180	60	90	129	175	225
190	62	94	133	180	231
200	65	97	137	185	236
210	68	100	141	189	241
220	71	104	145	194	246
230	73	107	149	198	251
240	76	110	152	202	256
250	78	113	156	206	260
260	80	115	159	210	264

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	66	99	138	182
20	46	75	113	158	208
25	48	77	116	162	214
30	48	77	116	162	214
35	48	77	116	162	214
40	48	77	116	162	214
45	45	73	110	154	202
50	42	68	102	144	189
55	39	63	95	132	175
60	36	58	86	121	159
65	32	52	78	110	144
70	29	47	70	99	130
75	26	42	63	88	116
80	23	38	56	79	104
85	21	34	51	71	93
90	19	30	45	64	84

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	54	85	125	174	227
120	63	97	139	190	245
130	72	108	153	205	263
140	81	119	166	220	280
150	90	129	178	235	296
160	99	140	190	249	312
170	107	150	202	262	327
180	116	160	214	275	341
190	124	169	225	288	355
200	132	179	236	300	369
210	140	188	246	312	382
220	148	197	256	323	395
230	155	206	266	335	407
240	163	214	276	345	419
250	170	223	285	356	431
260	177	231	295	366	442
270	184	239	304	376	453
280	191	247	313	386	464
290	198	254	321	396	474
300	204	262	330	405	485
310	211	269	338	414	495

Age	Beg.	Nov.	Int.	Adv.	Elite
15	84	124	175	234	299
20	96	142	200	268	342
25	98	146	205	275	351
30	98	146	205	275	351
35	98	146	205	275	351
40	98	146	205	275	351
45	93	138	194	261	333
50	87	129	182	244	311
55	80	119	168	225	287
60	73	109	153	205	262
65	66	98	139	186	237
70	60	89	125	167	213
75	54	79	112	150	191
80	48	71	100	134	171
85	43	64	90	120	154
90	39	57	81	108	138

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	29	51	81	119	161
100	33	56	88	126	170
110	37	61	94	134	178
120	40	66	100	141	186
130	44	71	105	147	194
140	47	75	111	153	201
150	50	79	116	159	207
160	54	83	120	165	214
170	57	87	125	170	220
180	60	90	129	175	225
190	62	94	133	180	231
200	65	97	137	185	236
210	68	100	141	189	241
220	71	104	145	194	246
230	73	107	149	198	251
240	76	110	152	202	256
250	78	113	156	206	260
260	80	115	159	210	264

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	66	99	138	182
20	46	75	113	158	208
25	48	77	116	162	214
30	48	77	116	162	214
35	48	77	116	162	214
40	48	77	116	162	214
45	45	73	110	154	202
50	42	68	102	144	189
55	39	63	95	132	175
60	36	58	86	121	159
65	32	52	78	110	144
70	29	47	70	99	130
75	26	42	63	88	116
80	23	38	56	79	104
85	21	34	51	71	93
90	19	30	45	64	84

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 (lb)

Male

Male Wide Grip Bench Press Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Wide Grip Bench Press Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Wide Grip Bench Press strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	54	85	125	174	227
120	63	97	139	190	245
130	72	108	153	205	263
140	81	119	166	220	280
150	90	129	178	235	296
160	99	140	190	249	312
170	107	150	202	262	327
180	116	160	214	275	341
190	124	169	225	288	355
200	132	179	236	300	369
210	140	188	246	312	382
220	148	197	256	323	395
230	155	206	266	335	407
240	163	214	276	345	419
250	170	223	285	356	431
260	177	231	295	366	442
270	184	239	304	376	453
280	191	247	313	386	464
290	198	254	321	396	474
300	204	262	330	405	485
310	211	269	338	414	495

Age	Beg.	Nov.	Int.	Adv.	Elite
15	84	124	175	234	299
20	96	142	200	268	342
25	98	146	205	275	351
30	98	146	205	275	351
35	98	146	205	275	351
40	98	146	205	275	351
45	93	138	194	261	333
50	87	129	182	244	311
55	80	119	168	225	287
60	73	109	153	205	262
65	66	98	139	186	237
70	60	89	125	167	213
75	54	79	112	150	191
80	48	71	100	134	171
85	43	64	90	120	154
90	39	57	81	108	138

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	29	51	81	119	161
100	33	56	88	126	170
110	37	61	94	134	178
120	40	66	100	141	186
130	44	71	105	147	194
140	47	75	111	153	201
150	50	79	116	159	207
160	54	83	120	165	214
170	57	87	125	170	220
180	60	90	129	175	225
190	62	94	133	180	231
200	65	97	137	185	236
210	68	100	141	189	241
220	71	104	145	194	246
230	73	107	149	198	251
240	76	110	152	202	256
250	78	113	156	206	260
260	80	115	159	210	264

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	66	99	138	182
20	46	75	113	158	208
25	48	77	116	162	214
30	48	77	116	162	214
35	48	77	116	162	214
40	48	77	116	162	214
45	45	73	110	154	202
50	42	68	102	144	189
55	39	63	95	132	175
60	36	58	86	121	159
65	32	52	78	110	144
70	29	47	70	99	130
75	26	42	63	88	116
80	23	38	56	79	104
85	21	34	51	71	93
90	19	30	45	64	84

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