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Barbell JM Bench Press strength standards

What is a good Barbell JM Bench Press?

For a 180 lb male, an Intermediate Barbell JM Bench Press is about 144 lb (0.8x bodyweight). Advanced starts around 185 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Barbell JM Bench Press Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Bench Press table by a fixed ratio of 0.65. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 34 55 81 112 147
120 41 63 91 124 161
130 47 71 100 135 173
140 54 79 110 146 185
150 60 86 118 156 196
160 66 94 127 166 207
170 73 101 136 176 218
180 79 108 144 185 229
190 85 115 152 194 239
200 90 122 160 203 248
210 96 128 167 211 258
220 101 135 175 220 267
230 107 141 182 228 276
240 112 148 189 235 285
250 118 153 196 243 293
260 124 159 203 251 302
270 128 165 209 258 309
280 133 171 216 265 317
290 138 177 222 272 325
300 143 182 228 279 332
310 148 188 234 285 340

The Barbell JM Bench Press standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Barbell JM Bench Press Standards by Age

How the Barbell JM Bench Press standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 57 85 120 161 206
20 66 98 137 185 236
25 67 100 141 189 242
30 67 100 141 189 242
35 67 100 141 189 242
40 67 100 141 189 242
45 64 95 134 179 229
50 60 89 125 168 215
55 55 83 116 156 199
60 51 75 106 142 182
65 46 68 96 129 164
70 41 61 86 115 148
75 36 55 77 103 132
80 33 49 69 92 118
85 29 44 62 83 106
90 27 39 55 75 95

The Barbell JM Bench Press standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Barbell JM Bench Press Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 144 lbs (0.8x bodyweight) on the Barbell JM Bench Press is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Barbell JM Bench Press Strength Levels Mean

Beginner

You are learning the bar path and loading on the Barbell JM Bench Press, building the shoulder stability and pressing coordination needed to handle heavier loads safely.

Novice

You can press with a consistent path and controlled tempo on the Barbell JM Bench Press. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Your Barbell JM Bench Press technique is efficient under heavy loads. You use programmed variations, understand how to manage pressing fatigue, and can grind through the mid-range sticking point.

Advanced

You have optimized your Barbell JM Bench Press setup for maximal force production - arch, leg drive, and grip width are dialed in. You train with periodized intensity blocks and accessory work targeting weak points.

Elite

Your Barbell JM Bench Press is at a competitive standard. You have refined every aspect of the lift through years of structured peaking and can produce maximal force with technical precision.

How to Progress Your Barbell JM Bench Press

Tier-specific training recommendations to move your Barbell JM Bench Press to the next level.

Beginner → Novice Building Your Foundation
  • Train the Barbell JM Bench Press 2-3x per week to build pressing strength and shoulder stability.
  • Use linear progression: add 2.5-5 lbs per session.
  • Practice controlled eccentrics (3-second lowering) to build tendon strength.
  • Keep working sets at RPE 6-7 to accumulate quality volume.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Add a pressing variation (close-grip, incline, or paused) for weak-point development.
  • Increase frequency to 2-3 sessions per week with varied rep ranges.
  • Program most sets at RPE 7-8 with one heavy session including RPE 9 work.
  • Build tricep and shoulder accessory volume to support the Barbell JM Bench Press.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks with planned volume and intensity progression.
  • Use RPE 8-9 for competition-style sets, RPE 7 for volume backoffs.
  • Target your sticking point with specific accessory work (board press, pin press, bands).
  • Manage total weekly pressing volume (12-20 sets) across all push movements.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Peak with structured 8-12 week cycles targeting a competition or max attempt.
  • Refine your setup: arch, leg drive, grip width, and bar path for maximal efficiency.
  • Use the RPE chart for precise percentage work during peaking phases.
  • Test your Barbell JM Bench Press under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform Barbell JM Bench Press

Barbell JM Bench Press demonstration
Primary Muscles triceps
Equipment barbell
Difficulty Intermediate
Type Compound
["Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.","Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.","Lower the barbell to your chest, keeping your elbows tucked in close to your body.","Push the barbell back up to the starting position, fully extending your arms.","Repeat for the desired number of repetitions."]

Read the complete Barbell JM Bench Press guide on FitnessVolt →

Where Do These Barbell JM Bench Press Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Barbell JM Bench Press table is the Bench Press table scaled by a fixed FitnessVolt ratio of 0.65 (confidence: medium). It is a set of targets, not a measured population. There is no competition or gym dataset for the Barbell JM Bench Press itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Barbell JM Bench Press depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Barbell JM Bench Press after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Barbell JM Bench Press table is the Bench Press table scaled by a fixed FitnessVolt ratio of 0.65 (confidence: medium). It is a set of targets, not a measured population.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.