Paused Bench Press Strength Standards for Men and Women
Discover how your Paused Bench Press performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Compare your Paused Bench Press performance to these weight standards and see where you stand.
Level
Weight
Beginner
138 lbs
Novice
184 lbs
Intermediate
240 lbs
Advanced
303 lbs
Elite
371 lbs
Level
Weight
Beginner
38 lbs
Novice
67 lbs
Intermediate
107 lbs
Advanced
158 lbs
Elite
215 lbs
Paused Bench Press Bodyweight Ratio Standards
See how your Paused Bench Press strength measures up relative to your body weight.
Level
Bodyweight Ratio
Beginner
0.75
Novice
1.00
Intermediate
1.25
Advanced
1.75
Elite
2.00
Level
Bodyweight Ratio
Beginner
0.25
Novice
0.45
Intermediate
0.70
Advanced
1.05
Elite
1.45
Paused Bench Press Standards by Bodyweight
Find the Paused Bench Press strength standards for your specific body weight.
Bodyweight
Beginner
Novice
Intermediate
Advanced
Elite
110 lbs
80 lbs
109 lbs
144 lbs
185 lbs
228 lbs
120 lbs
92 lbs
123 lbs
160 lbs
203 lbs
248 lbs
130 lbs
104 lbs
137 lbs
176 lbs
220 lbs
267 lbs
140 lbs
115 lbs
150 lbs
191 lbs
237 lbs
286 lbs
150 lbs
126 lbs
162 lbs
205 lbs
253 lbs
303 lbs
160 lbs
137 lbs
175 lbs
219 lbs
268 lbs
320 lbs
170 lbs
148 lbs
187 lbs
233 lbs
284 lbs
337 lbs
180 lbs
159 lbs
199 lbs
246 lbs
298 lbs
353 lbs
190 lbs
169 lbs
210 lbs
259 lbs
312 lbs
368 lbs
200 lbs
179 lbs
222 lbs
271 lbs
326 lbs
383 lbs
210 lbs
189 lbs
233 lbs
283 lbs
339 lbs
397 lbs
220 lbs
199 lbs
243 lbs
295 lbs
352 lbs
411 lbs
230 lbs
208 lbs
254 lbs
307 lbs
365 lbs
425 lbs
240 lbs
217 lbs
264 lbs
318 lbs
377 lbs
438 lbs
250 lbs
226 lbs
274 lbs
329 lbs
389 lbs
451 lbs
260 lbs
235 lbs
284 lbs
340 lbs
401 lbs
464 lbs
270 lbs
244 lbs
293 lbs
350 lbs
412 lbs
476 lbs
280 lbs
252 lbs
303 lbs
360 lbs
423 lbs
488 lbs
290 lbs
261 lbs
312 lbs
370 lbs
434 lbs
499 lbs
300 lbs
269 lbs
321 lbs
380 lbs
445 lbs
511 lbs
310 lbs
277 lbs
330 lbs
390 lbs
455 lbs
522 lbs
Bodyweight
Beginner
Novice
Intermediate
Advanced
Elite
90 lbs
20 lbs
39 lbs
68 lbs
105 lbs
149 lbs
100 lbs
23 lbs
45 lbs
76 lbs
115 lbs
160 lbs
110 lbs
27 lbs
50 lbs
83 lbs
124 lbs
171 lbs
120 lbs
31 lbs
56 lbs
90 lbs
133 lbs
182 lbs
130 lbs
35 lbs
61 lbs
97 lbs
141 lbs
191 lbs
140 lbs
39 lbs
66 lbs
103 lbs
149 lbs
200 lbs
150 lbs
43 lbs
71 lbs
109 lbs
156 lbs
209 lbs
160 lbs
46 lbs
76 lbs
115 lbs
163 lbs
217 lbs
170 lbs
50 lbs
81 lbs
121 lbs
170 lbs
225 lbs
180 lbs
53 lbs
85 lbs
127 lbs
177 lbs
233 lbs
190 lbs
57 lbs
90 lbs
132 lbs
183 lbs
240 lbs
200 lbs
60 lbs
94 lbs
137 lbs
190 lbs
247 lbs
210 lbs
64 lbs
98 lbs
143 lbs
196 lbs
254 lbs
220 lbs
67 lbs
102 lbs
147 lbs
201 lbs
261 lbs
230 lbs
70 lbs
106 lbs
152 lbs
207 lbs
267 lbs
240 lbs
73 lbs
110 lbs
157 lbs
212 lbs
273 lbs
250 lbs
76 lbs
114 lbs
161 lbs
218 lbs
280 lbs
260 lbs
79 lbs
117 lbs
166 lbs
223 lbs
285 lbs
Paused Bench Press Standards by Age
Discover how Paused Bench Press strength standards vary across different age groups.
Age
Beginner
Novice
Intermediate
Advanced
Elite
15
118 lbs
158 lbs
205 lbs
259 lbs
316 lbs
20
135 lbs
180 lbs
234 lbs
296 lbs
361 lbs
25
138 lbs
184 lbs
240 lbs
303 lbs
371 lbs
30
138 lbs
184 lbs
240 lbs
303 lbs
371 lbs
35
138 lbs
184 lbs
240 lbs
303 lbs
371 lbs
40
138 lbs
184 lbs
240 lbs
303 lbs
371 lbs
45
131 lbs
175 lbs
228 lbs
288 lbs
352 lbs
50
123 lbs
165 lbs
214 lbs
271 lbs
331 lbs
55
114 lbs
152 lbs
198 lbs
251 lbs
306 lbs
60
105 lbs
140 lbs
181 lbs
229 lbs
280 lbs
65
95 lbs
126 lbs
164 lbs
207 lbs
253 lbs
70
86 lbs
114 lbs
148 lbs
186 lbs
228 lbs
75
77 lbs
102 lbs
133 lbs
167 lbs
204 lbs
80
69 lbs
92 lbs
119 lbs
150 lbs
183 lbs
85
63 lbs
83 lbs
107 lbs
135 lbs
164 lbs
90
57 lbs
75 lbs
97 lbs
122 lbs
148 lbs
Age
Beginner
Novice
Intermediate
Advanced
Elite
15
33 lbs
58 lbs
92 lbs
135 lbs
183 lbs
20
37 lbs
66 lbs
105 lbs
154 lbs
209 lbs
25
38 lbs
67 lbs
107 lbs
158 lbs
215 lbs
30
38 lbs
67 lbs
107 lbs
158 lbs
215 lbs
35
38 lbs
67 lbs
107 lbs
158 lbs
215 lbs
40
38 lbs
67 lbs
107 lbs
158 lbs
215 lbs
45
36 lbs
64 lbs
102 lbs
150 lbs
204 lbs
50
34 lbs
60 lbs
96 lbs
141 lbs
192 lbs
55
32 lbs
56 lbs
89 lbs
131 lbs
178 lbs
60
29 lbs
51 lbs
82 lbs
119 lbs
162 lbs
65
27 lbs
47 lbs
74 lbs
108 lbs
147 lbs
70
25 lbs
42 lbs
67 lbs
98 lbs
132 lbs
75
22 lbs
38 lbs
60 lbs
88 lbs
119 lbs
80
21 lbs
35 lbs
54 lbs
79 lbs
107 lbs
85
19 lbs
32 lbs
49 lbs
71 lbs
96 lbs
90
17 lbs
29 lbs
45 lbs
64 lbs
87 lbs
Paused Bench Press Overview
The Paused Bench Press involves holding the barbell at your chest for a brief pause to build explosive strength, increase muscle activation, and improve bench press performance.