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Wide Grip Bench Press Strength Standards for Men and Women

Discover how your Wide Grip Bench Press performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Wide Grip Bench Press Strength Level

Calculate Your Wide Grip Bench Press Strength

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Wide Grip Bench Press Weight Standards

Compare your Wide Grip Bench Press performance to these weight standards and see where you stand.

LevelWeight
Beginner105 lbs
Novice154 lbs
Intermediate216 lbs
Advanced289 lbs
Elite369 lbs

Wide Grip Bench Press Bodyweight Ratio Standards

See how your Wide Grip Bench Press strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.25
Advanced1.75
Elite2.00
LevelBodyweight Ratio
Beginner0.25
Novice0.50
Intermediate0.75
Advanced1.25
Elite1.50

Wide Grip Bench Press Standards by Bodyweight

Find the Wide Grip Bench Press strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs58 lbs89 lbs130 lbs179 lbs233 lbs
120 lbs68 lbs101 lbs145 lbs196 lbs253 lbs
130 lbs77 lbs113 lbs159 lbs213 lbs271 lbs
140 lbs87 lbs125 lbs173 lbs229 lbs290 lbs
150 lbs96 lbs136 lbs186 lbs244 lbs307 lbs
160 lbs106 lbs148 lbs199 lbs259 lbs324 lbs
170 lbs115 lbs158 lbs212 lbs274 lbs340 lbs
180 lbs124 lbs169 lbs224 lbs287 lbs355 lbs
190 lbs133 lbs179 lbs236 lbs301 lbs370 lbs
200 lbs141 lbs189 lbs248 lbs314 lbs385 lbs
210 lbs150 lbs199 lbs259 lbs327 lbs399 lbs
220 lbs158 lbs209 lbs270 lbs339 lbs413 lbs
230 lbs166 lbs218 lbs281 lbs351 lbs426 lbs
240 lbs174 lbs228 lbs291 lbs363 lbs439 lbs
250 lbs182 lbs237 lbs302 lbs375 lbs452 lbs
260 lbs190 lbs246 lbs312 lbs386 lbs464 lbs
270 lbs198 lbs254 lbs322 lbs397 lbs476 lbs
280 lbs205 lbs263 lbs331 lbs407 lbs488 lbs
290 lbs213 lbs271 lbs340 lbs418 lbs499 lbs
300 lbs220 lbs279 lbs350 lbs428 lbs510 lbs
310 lbs227 lbs287 lbs359 lbs438 lbs521 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs24 lbs46 lbs79 lbs121 lbs170 lbs
100 lbs28 lbs52 lbs87 lbs131 lbs182 lbs
110 lbs32 lbs58 lbs95 lbs141 lbs193 lbs
120 lbs36 lbs64 lbs102 lbs149 lbs204 lbs
130 lbs40 lbs69 lbs109 lbs158 lbs213 lbs
140 lbs44 lbs74 lbs115 lbs166 lbs223 lbs
150 lbs48 lbs79 lbs122 lbs173 lbs232 lbs
160 lbs52 lbs84 lbs128 lbs181 lbs240 lbs
170 lbs55 lbs89 lbs134 lbs188 lbs248 lbs
180 lbs59 lbs94 lbs139 lbs194 lbs256 lbs
190 lbs62 lbs98 lbs145 lbs201 lbs263 lbs
200 lbs66 lbs102 lbs150 lbs207 lbs271 lbs
210 lbs69 lbs106 lbs155 lbs213 lbs277 lbs
220 lbs72 lbs111 lbs160 lbs219 lbs284 lbs
230 lbs75 lbs115 lbs165 lbs225 lbs291 lbs
240 lbs78 lbs118 lbs170 lbs230 lbs297 lbs
250 lbs82 lbs122 lbs174 lbs235 lbs303 lbs
260 lbs85 lbs126 lbs178 lbs241 lbs309 lbs

Wide Grip Bench Press Standards by Age

Discover how Wide Grip Bench Press strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1590 lbs132 lbs185 lbs247 lbs315 lbs
20102 lbs150 lbs211 lbs282 lbs359 lbs
25105 lbs154 lbs216 lbs289 lbs369 lbs
30105 lbs154 lbs216 lbs289 lbs369 lbs
35105 lbs154 lbs216 lbs289 lbs369 lbs
40105 lbs154 lbs216 lbs289 lbs369 lbs
45100 lbs146 lbs205 lbs274 lbs350 lbs
5094 lbs138 lbs193 lbs258 lbs329 lbs
5587 lbs128 lbs179 lbs239 lbs304 lbs
6080 lbs117 lbs164 lbs218 lbs278 lbs
6573 lbs106 lbs148 lbs198 lbs252 lbs
7066 lbs96 lbs134 lbs178 lbs227 lbs
7559 lbs86 lbs120 lbs160 lbs203 lbs
8054 lbs78 lbs108 lbs143 lbs182 lbs
8549 lbs70 lbs97 lbs129 lbs164 lbs
9044 lbs64 lbs88 lbs117 lbs148 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1538 lbs65 lbs103 lbs149 lbs202 lbs
2042 lbs74 lbs117 lbs170 lbs231 lbs
2543 lbs76 lbs120 lbs175 lbs237 lbs
3043 lbs76 lbs120 lbs175 lbs237 lbs
3543 lbs76 lbs120 lbs175 lbs237 lbs
4043 lbs76 lbs120 lbs175 lbs237 lbs
4541 lbs72 lbs114 lbs166 lbs225 lbs
5039 lbs68 lbs107 lbs156 lbs212 lbs
5537 lbs63 lbs100 lbs145 lbs196 lbs
6034 lbs58 lbs91 lbs132 lbs179 lbs
6531 lbs53 lbs83 lbs120 lbs163 lbs
7028 lbs48 lbs75 lbs108 lbs146 lbs
7526 lbs43 lbs68 lbs97 lbs131 lbs
8024 lbs39 lbs61 lbs88 lbs118 lbs
8522 lbs36 lbs55 lbs79 lbs106 lbs
9020 lbs33 lbs50 lbs72 lbs96 lbs

Wide Grip Bench Press Overview

A compound chest exercise that focuses on building strength and size in the pectoral muscles by using a wider grip on the barbell to increase chest activation.

Muscles Worked

Equipment Needed

Barbell, Flat bench

How To Perform the Wide Grip Bench Press

  1. Lie flat on a bench with your feet firmly planted on the floor.
  2. Grip the barbell with a wide grip, hands placed wider than shoulder-width apart.
  3. Unrack the barbell and hold it above your chest with arms fully extended.
  4. Lower the barbell slowly to your chest, keeping your elbows at a 90-degree angle.
  5. Push the barbell back up to the starting position, fully extending your arms.
  6. Repeat for the desired number of repetitions.
  7. Breathe in while lowering the barbell and exhale as you push it back up.

Want to perfect your form? Check out our detailed guide on Wide Grip Bench Press for proper technique and tips.

Pro Tips for Wide Grip Bench Press

  • Ensure a firm grip on the barbell to maintain control.
  • Keep your back flat against the bench throughout the movement.
  • Avoid locking your elbows at the top to keep tension on the chest muscles.
  • Use a spotter if lifting heavy weights to ensure safety.

Compare Other Exercises

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