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Bench Pin Press Strength Standards

Quick Answer Bench Pin Press

A 180 lb male with an Intermediate-level Bench Pin Press of 234 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 295 lbs (1.64x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Competition-Verified

How strong is your Bench Pin Press? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Shoulders (Deltoids), Triceps, Chest
Equipment Power Rack, Barbell, Bench
Data Points 71 rows

How Strong Is Your Bench Pin Press?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Bench Pin Press?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 58 89 128 174 224
120 69 103 144 193 246
130 81 116 160 211 266
140 92 129 176 229 286
150 103 143 191 246 306
160 114 155 206 263 324
170 125 168 220 279 342
180 135 180 234 295 360
190 146 192 248 310 377
200 156 204 261 325 393
210 166 215 274 340 409
220 176 227 287 354 424
230 186 238 299 368 439
240 195 248 311 381 454
250 205 259 323 394 468
260 214 269 335 407 482
270 223 280 346 419 496
280 232 290 357 431 509
290 241 299 368 443 522
300 249 309 378 455 535
310 258 318 389 467 547

How Does Age Affect Bench Pin Press Strength?

How Bench Pin Press standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 105 151 207 272 343
20 121 173 237 312 393
25 124 177 243 320 403
30 124 177 243 320 403
35 124 177 243 320 403
40 124 177 243 320 403
45 117 168 231 303 382
50 110 158 217 285 359
55 102 146 200 263 332
60 93 133 183 240 303
65 84 120 165 217 274
70 75 108 148 195 245
75 67 96 133 174 219
80 60 86 119 156 196
85 54 77 106 140 176
90 49 70 96 126 159

What Do Bench Pin Press Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the bar path and loading on the Bench Pin Press, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

Stronger than 20% of lifters. You can perform the Bench Pin Press with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Stronger than 50% of lifters. Your Bench Pin Press is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

Stronger than 80% of lifters. You have built significant strength on the Bench Pin Press through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Stronger than 95% of lifters. Your Bench Pin Press strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Bench Pin Press

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

Beginner → Novice Building Your Foundation
  • Train the Bench Pin Press 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Bench Pin Press.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Bench Pin Press plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Bench Pin Press strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Bench Pin Press

  1. Set the safety pins in a power rack at a height where the barbell will be close to your chest (typically 2-4 inches above your chest).
  2. Lie on the bench with your eyes directly under the barbell, feet flat on the ground, and your back slightly arched.
  3. Grip the barbell with hands slightly wider than shoulder-width apart and unrack it, positioning it on the safety pins.
  4. Inhale and brace your core.
  5. Press the barbell upwards explosively until your arms are fully extended.
  6. Control the descent and lower the bar back to the safety pins.
  7. Repeat for the desired number of repetitions.

Tips for Bench Pin Press

  • Keep your elbows tucked in to protect your shoulders and focus on the triceps.
  • Ensure your back remains arched and feet planted firmly throughout the movement.
  • Avoid bouncing the bar off the pins; control both the ascent and descent.

Where Do These Bench Pin Press Standards Come From?

These Bench Pin Press standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Bench Pin Press Good for Your Weight?

Strength standards help you objectively measure your Bench Pin Press performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Bench Pin Press 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Bench Pin Press depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Bench Pin Press within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE