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Fact Checked
This article was written by one of our qualified writers, and fact-checked by our experts. The numbers in parentheses (e.g. 1, 2, 3, etc.) throughout the article, are reference links to peer-reviewed studies.
Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.
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Average Bench Press By Age, Weight, Gender, and Experience Level

Check out how you stack up against the average bench press for your gender, age, weight, and experience level. 
Vidur Saini

Written by Vidur Saini

Last Updated onAugust 8, 2022

Bench Press By Age

Bench Press By Age

In This Article
  • Average Male Bench Press by Weight
  • Average Female Bench Press by Weight
  • Average Bench Press by Age
  • Overall Average
  • Calculate 1RM
  • How To
  • Ways to Improve
  • FAQs
  • Wrapping Up

It is no secret the bench press is one of the most badass exercises. Answering “How much do you bench?” with an obnoxious number has become a legit way of establishing your clout amongst the gym bros.

While this question might sound like casual inquiry, it is anything but that. Your answer will determine the respect you will get from people at your gym. It will dictate whether folks at your gym will vacate the bench or any other equipment, for that matter, as soon as you walk up to it. Finally, your response will decide if you will have an audience when you head into a set.

The bench press is one of the three big lifts in powerlifting and a bread and butter exercise in bodybuilding style workouts. However, powerlifters and bodybuilders have a slightly different approach to performing the exercise. 

While powerlifters perform the lift with a back bridge, bodybuilders usually perform the movement with a slight back arch. Amongst other things, the rep tempo, repetitions performed, bar’s motion path, and foot placement vary between the two lifting styles.

In this article, you’ll learn about the average bench press by age, gender, weight, and experience level, how to perform the bench press with the correct form, and get better at the lift.

Trivia: Julius Maddox holds the world record for the heaviest bench press at a ming-boggling 782.6 pounds (355 kilograms) set in a sanctioned powerlifting meet in June 2022.

Average Bench Press By Age, Weight, Experience Level, and Gender

Before we get into the average bench press nitty-gritty, let’s address the elephant in the room — arm length. 

Your arm length can influence your bench press. Many people believe that lifters with shorter limbs can bench press more weights than folks with longer limbs as the bar has to move through a shorter range of motion.

It could be one of the reasons the bench-pressing totals at the NFL and NBA draft combines are vastly different.

Related: 24 Strongest NFL Players in the World

How much can the average man bench press?

The average male bench press depends on several factors, including a lifter’s age, weight, and experience level.

Average Male Bench Press by Weight

The Bench Press

Below is the National Strength and Conditioning Association-approved ExRx.net official Bench Press Standards chart:

Body weight (pounds)UntrainedNoviceIntermediateAdvancedElite
11485110130180220
12390115140195240
132100125155210260
148110140170235290
165120150185255320
181130165200275345
198135175215290360
220140185225305380
242145190230315395
275150195240325405
319155200245335415
320+160205250340425

Per the data, an advanced or elite male athlete can, on average, lift more than twice as much weight as an individual who doesn’t lift.

Below is the Bench Press Standards chart from Symmetric Strength:

Body weight (pounds)UntrainedNoviceIntermediateAdvancedExceptional EliteWorld Class
11470105140200230260290
12375110150220250280310
13280120160235265300335
14890130175225295330365
16595145190280320360400
181100150205295340380425
198105160215310355400445
220110170225325375420465
242115175230340385435485
275120180240350400450500
320125185245360410460510

Note: These standards apply when the bar makes contact with the chest above the bottom of the sternum with a momentary pause and pressed to full elbow extension.

How much can the average woman bench press?

Women, on average, cannot lift as heavy as their male counterparts of the same age, weight, and experience level.

Average Female Bench Press by Weight

Female Bench Press

Per the same ExRx.net official Bench Press Standards chart listed above, here is the average bench press of women of different weights and experience levels:

Body weight (pounds)UntrainedNoviceIntermediateAdvancedElite
9750657595115
105557080100125
114607585110135
123658090115140
132708595125150
1487590105135165
1658095115145185
18185110120160195
19890115130165205
199+95120140175220

Unlike men, women at the advanced lifting stage cannot bench press twice as much as the females who don’t train. However, elite athletes can lift more than twice as much as their non-lifting peers.

The following is the Symmetric Strength Bench Press Standards chart for women:

Body weight (pounds)UntrainedNoviceIntermediateAdvancedExceptionalEliteWorld Class
97456590130150165185
1056595125185210235265
11470105140200230260290
12375110150220250280310
13280120160235265300335
14890130175255295330365
16595145190280320360400
181100150205295340380425
198105160215310355400445
200105160215315360400445

Bench Press Calculator: Find Your 1 REP MAX (1RM)

Average Male and Female Bench Press by Age

AgeTotal Weight
20-29100 percent of your body weight
30-3990 percent of your body weight
40-4980 percent of your body weight
50-5975 percent of your body weight

You shouldn’t get under a bar and expect to bench press 100 percent of your body weight just because you’re in your 20s. Depending on your genetics, you might have to train for at least a couple of years to reach the benchmarks mentioned in the table.

Bench Press

According to the data, lifters (male and female) are usually the strongest in their 20s and 30s. However, they experience muscle and strength atrophy in their 40s and 50s.

On average, men and women between 20 and 29 can bench press 100 percent of their body weight. The number goes down to 90 percent when they enter their 30s.

The bench press strength undergoes a further downgrade as an average individual can only lift 80 percent of their body weight in their 40s and 75 percent in their 50s.

A fall in natural testosterone levels is one of the biggest reasons for the strength downgrade. Testosterone is the male sex hormone and an anabolic steroid. It plays a key role in the development of male reproductive organs and secondary sexual characteristics such as increased muscle and bone mass and body hair growth.

Related: 7 Ways To Boost Your Testosterone Naturally

Overall Average Male and Female Bench Press

Per the Centers for Disease Control and Prevention’s National Center for Health Statistics (CDC), an average American male weighs 197.8 pounds, meaning the average bench press of a man in his 20s who doesn’t lift is 135 pounds or 175 pounds for a rookie lifter. The average bench press jumps to 215 pounds for an intermediate lifter, 290 pounds for an advanced lifter, and 360 pounds for an elite athlete. [1]

On the other hand, an average American female clocks in at 170.5 pounds. As per the table above, a 165 pounds woman (closest to 170.5 pounds) with no lifting experience can bench press 80 pounds or 95 for a novice.

The average bench press jumps to 115 pounds for an intermediately experienced woman of average weight and 145 pounds for an advanced lifter.

Calculate Your 1RM (One Rep Max)

Now that you know the average bench press for your age, weight, gender, and experience level, the next step should be to determine your one-rep max, meaning how much weight you can lift for a single rep on the bench press.

While you could find your 1RM with the trial and error method, it is risky and could lead to injuries. Check out our convenient bench press calculator to discover your one-rep max using different methods.

How to Bench Press

If your goal is to lift heavy and hit a PR, you should follow the powerlifting bench press method. This is how to bench press like a powerlifter:

  1. Lie down on a flat bench. Your chest should be directly under the bar.
  2. Grab the bar tightly with a slightly wider than shoulder-width grip.
  3. Slowly pull yourself towards the bar so that you form a back bridge.
  4. Plant your feet firmly on the floor. Your lower legs should form a 90-degree angle with your upper legs.
  5. Unrack the bar and hold it over your chest — this will be your starting position.
  6. Slowly lower the bar towards the bottom of your breastbone until you have made contact with your chest.
  7. Pause at the bottom for a couple of seconds.
  8. Explode back to the starting position.
  9. Repeat for recommended reps.

Check out our barbell bench press (chest) guide to learn how to perform the exercise for achieving muscle hypertrophy. 

How to Improve Your Bench Press

Here are a few ways to improve your bench press:

1. Progressive Overloading

If you want to improve your bench press, you should gradually increase the weight, frequency, or number of repetitions in your strength training routine.

However, make sure you’re not rushing through the process and biting off more than you can chew. Focus on lifting with the correct form to minimize the risk of injury.

Check Out: Muscle Development With Progressive Overload – The Concept You Must Know To Grow!

2. Incorporate Advanced Training Techniques Into Training

Advanced training principles like supersets, dropsets, intraset stretching, negatives, and forced reps can help you build strength and avoid hitting a plateau.

Additionally, performing other compound and isolation lifts can build your primary and secondary muscles and improve your bench press.

Related: The 25 Best Joe Weider Training Principles and Methods

3. Focus on Diet

You cannot achieve peak performance if you’re not meeting your daily calorie, micro, and macronutrient goals. Follow a nutrient-dense diet to ensure your gains do not stall.

Related: Our List Of 40 Great Protein-Packed Foods

4. Don’t Overlook Recovery

It doesn’t matter how hard you work in the gym — you’re not going to see progress if you’re not giving your body enough time to rest and recuperate from your workouts.

You should also include stretching, foam rolling, and massages into your routine to fast-track your recovery.

Related: 8 Ways to Speed Up Recovery After Training

FAQs

What is a good bench press for a male?

It is a subjective question, and the answer depends on your age, weight, gender, and experience level. Please refer to the table above to check the bench press weight against your body weight. The numbers in the advanced and elite columns can be considered ‘good.’

Which muscle groups does the bench press target?

In a bench press, the chest is the primary target muscle, and your shoulders and triceps are the secondary muscle groups.

You might also like:

  • Average Deadlift By Weight, Gender, and Experience Level
  • Average Squat By Weight, Gender, and Experience Level
  • Average Pull-Up and Chin-Up By Weight, Gender, and Experience Level
  • Average Power Clean By Weight, Gender, and Experience Level
  • Average Thigh Circumference in Males and Females
  • The Average Calf Size for Men and Women
  • Average Waist Size For Women and Men
  • Average Biceps Size: How Do You Measure Up?

Wrapping Up

Whether the bench press is the correct exercise to assess your strength is a debate for another time. However, knowing the average bench press by age, weight, gender, experience level, and how you stack against it can give you a fair idea of your strength levels.

Remember, if you can bench your own body weight or more, don’t be shy to flaunt your numbers the next time someone directs a “How much do you bench?” at you. Rest assured, they’ll walk away impressed.

References

  1. McDowell MA, Fryar CD, Ogden CL, Flegal KM. Anthropometric reference data for children and adults: United States, 2003–2006. National health statistics reports; no 10. Hyattsville, MD: National Center for Health Statistics. 2008.
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Vidur Saini

Vidur Saini

Vidur is a writer and editor at FitnessVolt.com. He is passionate about all things strength sports and dedicated to sharing his hard-earned knowledge. An expert at giving unsolicited advice, his writings benefit the readers and infuriate the bros.

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Comments 20

  1. Avatar Mike says:
    2 weeks ago

    Really disappointed that the article stopped at age 59. What about us 73 year olds? What should I be able to bench press?

    Reply
    • F.V. Team F.V. Team says:
      2 weeks ago

      Here is a link you can check: https://symmetricstrength.com/standards

      Reply
  2. Avatar Greg says:
    2 weeks ago

    I’m 49 in October and can bench more now than I could in my 20s and 30s. Your strength only declines if you let it.

    Reply
  3. Avatar Tony V says:
    2 weeks ago

    Man, I feel a little better after reading this. 41y/o 190lbs and max out at 245lbs single rep max. I’m not as trash as I thought I was. 🤣

    Reply
  4. Avatar Stuart says:
    2 weeks ago

    I am 64 and 215 and my 1 rep max is 80lb why if I should be doing 75%of my weight?

    Reply
  5. Avatar Tom Courtney says:
    2 weeks ago

    I am also disappointed 😕 that your chart STOPPED at age 60 🤦🏻‍♂️.
    I was looking forward to finding out 🤷🏻‍♂️ what I should be able to bench press 🤔 at the young age of 83.

    Reply
    • F.V. Team F.V. Team says:
      2 weeks ago

      You can check here: https://symmetricstrength.com/standards

      Reply
  6. Avatar Edward says:
    2 weeks ago

    I am 54. I bench press 185#, 2×10-12 reps. I weigh 188#. Regular training is the key. I am stronger now than I my 30’s. Bench press and heavy row exercises strengthen and stabilize the shoulder. More power to you sir!

    Reply
  7. Avatar Felix says:
    2 weeks ago

    All of the numbers in the charts are for 1 rep? Not a set of 6 or 10? So, as a 50+ 200lb male, I should be able to bench how much weight?

    Reply
  8. Avatar mountain climber says:
    2 weeks ago

    Anytime somebody asks me how much I can bench my response is, how many bardips and pullups can you do. It is the stupidest metric in physical fitness. What is a better car, a drag car or a formula 1?

    Reply
  9. Avatar Mike says:
    2 weeks ago

    In my late 40’s, 195 lbs. Benching 275, 5 sets of 8 reps. Way stronger then when I was younger. I know everyone says as you age you will lose strength. I think a lot of us are proving the “experts” wrong. Stay young, stay strong!!!

    Reply
  10. Avatar Mike says:
    2 weeks ago

    What are these charts based on?
    1 rep? 10 reps?

    Reply
  11. Avatar Jamal says:
    2 weeks ago

    Love the chart,made me feel real good,I weigh 265 and benched 350 for 2 and I’m 52 so I’m happy that I’m ranked as advanced but as they say always room for improvement so going to try for elite next

    Reply
  12. Avatar Johnt says:
    2 weeks ago

    Way to make this about you

    Reply
  13. Avatar Greg lyons says:
    2 weeks ago

    I am in my 60’s I weight 225 I can still do 3x 8-10 reps with 225

    Reply
  14. Avatar Marianne Jackson says:
    2 weeks ago

    How about offering an age chart beyond age 59? We do not just disappear after that age. I started lifting free weights on my own at 14 years old. I used my babysitting money. It would be great to encourage more seniors to lift weights. That is one experience we will all have. Be aware!

    Reply
    • F.V. Team F.V. Team says:
      2 weeks ago

      You can check here: https://symmetricstrength.com/standards

      Reply
  15. Avatar Beefcake says:
    2 weeks ago

    Was a gym rat in my 20’s and 30’s. But for,the life of me, could not bench more than intermediate. 185lb weight, could bench 215.

    But I was able to press 2 100lb dumbbells for 9-10 reps. And could squat 800lbs on a machine. And shoulder press 2x70lb dumbbells.

    Bench press was never my strength and nothing I did could change it.

    Reply
  16. Avatar Howard says:
    2 weeks ago

    Guess I’m world class?

    Reply
  17. Avatar Andrew says:
    1 week ago

    You should really switch to metric system, really. 😛

    Reply

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