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Bench Pin Press strength standards

What is a good Bench Pin Press?

For a 180 lb male, an Intermediate Bench Pin Press is about 234 lb (1.3x bodyweight). Advanced starts around 295 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Bench Pin Press Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 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 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

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

Bench Pin Press Standards by Age

How the Bench Pin 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
15 105 151 207 272 343
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

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

Check Your Bench Pin 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 234 lbs (1.3x bodyweight) on the Bench Pin 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 Bench Pin Press Strength Levels Mean

Beginner

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

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

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

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

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 progress with the one rep max calculator →
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

Primary Muscles Shoulders (Deltoids), Triceps, Chest
Equipment Power Rack, Barbell, Bench
  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

  • 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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Bench Pin Press table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Bench Pin Press itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 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" Bench Pin 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 Bench Pin 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 Bench Pin Press table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
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.