Bench Pin Press Strength Standards for Men and Women

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

Calculate Your Bench Pin Press Strength Level

Calculate Your Bench Pin Press Strength

Bench Pin Press Weight Standards

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

Beginner134 lbs
Novice187 lbs
Intermediate253 lbs
Advanced330 lbs
Elite413 lbs

Bench Pin Press Bodyweight Ratio Standards

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

LevelBodyweight Ratio
LevelBodyweight Ratio

Bench Pin Press Standards by Bodyweight

Find the Bench Pin Press strength standards for your specific body weight.
110 lbs68 lbs99 lbs138 lbs184 lbs234 lbs
120 lbs79 lbs113 lbs154 lbs203 lbs256 lbs
130 lbs91 lbs126 lbs170 lbs221 lbs276 lbs
140 lbs102 lbs139 lbs186 lbs239 lbs296 lbs
150 lbs113 lbs153 lbs201 lbs256 lbs316 lbs
160 lbs124 lbs165 lbs216 lbs273 lbs334 lbs
170 lbs135 lbs178 lbs230 lbs289 lbs352 lbs
180 lbs145 lbs190 lbs244 lbs305 lbs370 lbs
190 lbs156 lbs202 lbs258 lbs320 lbs387 lbs
200 lbs166 lbs214 lbs271 lbs335 lbs403 lbs
210 lbs176 lbs225 lbs284 lbs350 lbs419 lbs
220 lbs186 lbs237 lbs297 lbs364 lbs434 lbs
230 lbs196 lbs248 lbs309 lbs378 lbs449 lbs
240 lbs205 lbs258 lbs321 lbs391 lbs464 lbs
250 lbs215 lbs269 lbs333 lbs404 lbs478 lbs
260 lbs224 lbs279 lbs345 lbs417 lbs492 lbs
270 lbs233 lbs290 lbs356 lbs429 lbs506 lbs
280 lbs242 lbs300 lbs367 lbs441 lbs519 lbs
290 lbs251 lbs309 lbs378 lbs453 lbs532 lbs
300 lbs259 lbs319 lbs388 lbs465 lbs545 lbs
310 lbs268 lbs328 lbs399 lbs477 lbs557 lbs
90 lbs24 lbs42 lbs69 lbs104 lbs145 lbs
100 lbs27 lbs46 lbs75 lbs111 lbs154 lbs
110 lbs30 lbs50 lbs80 lbs118 lbs162 lbs
120 lbs32 lbs55 lbs86 lbs125 lbs170 lbs
130 lbs35 lbs58 lbs91 lbs131 lbs178 lbs
140 lbs38 lbs62 lbs96 lbs137 lbs185 lbs
150 lbs41 lbs66 lbs100 lbs143 lbs191 lbs
160 lbs43 lbs70 lbs105 lbs149 lbs198 lbs
170 lbs46 lbs73 lbs109 lbs154 lbs204 lbs
180 lbs49 lbs76 lbs113 lbs159 lbs210 lbs
190 lbs51 lbs80 lbs118 lbs164 lbs215 lbs
200 lbs53 lbs83 lbs121 lbs168 lbs221 lbs
210 lbs56 lbs86 lbs125 lbs173 lbs226 lbs
220 lbs58 lbs89 lbs129 lbs177 lbs231 lbs
230 lbs60 lbs92 lbs132 lbs181 lbs236 lbs
240 lbs63 lbs94 lbs136 lbs185 lbs240 lbs
250 lbs65 lbs97 lbs139 lbs189 lbs245 lbs
260 lbs67 lbs100 lbs142 lbs193 lbs249 lbs

Bench Pin Press Standards by Age

Discover how Bench Pin Press strength standards vary across different age groups.
15115 lbs161 lbs217 lbs282 lbs353 lbs
20131 lbs183 lbs247 lbs322 lbs403 lbs
25134 lbs187 lbs253 lbs330 lbs413 lbs
30134 lbs187 lbs253 lbs330 lbs413 lbs
35134 lbs187 lbs253 lbs330 lbs413 lbs
40134 lbs187 lbs253 lbs330 lbs413 lbs
45127 lbs178 lbs241 lbs313 lbs392 lbs
50120 lbs168 lbs227 lbs295 lbs369 lbs
55112 lbs156 lbs210 lbs273 lbs342 lbs
60103 lbs143 lbs193 lbs250 lbs313 lbs
6594 lbs130 lbs175 lbs227 lbs284 lbs
7085 lbs118 lbs158 lbs205 lbs255 lbs
7577 lbs106 lbs143 lbs184 lbs229 lbs
8070 lbs96 lbs129 lbs166 lbs206 lbs
8564 lbs87 lbs116 lbs150 lbs186 lbs
9059 lbs80 lbs106 lbs136 lbs169 lbs
1533 lbs55 lbs85 lbs123 lbs166 lbs
2037 lbs61 lbs96 lbs139 lbs188 lbs
2537 lbs63 lbs98 lbs142 lbs193 lbs
3037 lbs63 lbs98 lbs142 lbs193 lbs
3537 lbs63 lbs98 lbs142 lbs193 lbs
4037 lbs63 lbs98 lbs142 lbs193 lbs
4536 lbs60 lbs93 lbs135 lbs184 lbs
5034 lbs57 lbs88 lbs128 lbs173 lbs
5532 lbs53 lbs82 lbs119 lbs161 lbs
6030 lbs50 lbs76 lbs109 lbs148 lbs
6529 lbs46 lbs70 lbs100 lbs134 lbs
7027 lbs42 lbs64 lbs91 lbs122 lbs
7525 lbs39 lbs58 lbs82 lbs110 lbs
8023 lbs36 lbs53 lbs74 lbs99 lbs
8522 lbs33 lbs48 lbs68 lbs90 lbs
9021 lbs31 lbs45 lbs62 lbs82 lbs

Bench Pin Press Overview

The Bench Pin Press focuses on improving lockout strength and targeting the triceps by pressing the barbell from a set pin position, minimizing range of motion to enhance upper-end bench press power.

Muscles Worked

Equipment Needed

Power Rack, Barbell, Bench

How To Perform the 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.

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

Pro 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.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Bench Pin Press?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now