Bench Press Strength Standards for Men and Women

Discover how your Bench 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 Press Strength Level

Calculate Your Bench Press Strength

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Bench Press Weight Standards

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

LevelWeight
Beginner112 lbs
Novice163 lbs
Intermediate226 lbs
Advanced300 lbs
Elite381 lbs

Bench Press Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.25
Advanced1.75
Elite2.00
LevelBodyweight Ratio
Beginner0.25
Novice0.50
Intermediate0.75
Advanced1.00
Elite1.50

Bench Press Standards by Bodyweight

Find the Bench Press strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs62 lbs93 lbs134 lbs182 lbs235 lbs
120 lbs72 lbs106 lbs149 lbs200 lbs256 lbs
130 lbs82 lbs118 lbs163 lbs217 lbs275 lbs
140 lbs92 lbs130 lbs178 lbs233 lbs294 lbs
150 lbs102 lbs142 lbs191 lbs249 lbs311 lbs
160 lbs111 lbs153 lbs205 lbs264 lbs328 lbs
170 lbs121 lbs164 lbs218 lbs279 lbs345 lbs
180 lbs130 lbs175 lbs230 lbs293 lbs361 lbs
190 lbs139 lbs186 lbs243 lbs307 lbs376 lbs
200 lbs148 lbs196 lbs255 lbs321 lbs391 lbs
210 lbs157 lbs206 lbs266 lbs334 lbs406 lbs
220 lbs165 lbs216 lbs278 lbs347 lbs420 lbs
230 lbs174 lbs226 lbs289 lbs359 lbs434 lbs
240 lbs182 lbs236 lbs300 lbs371 lbs447 lbs
250 lbs190 lbs245 lbs310 lbs383 lbs460 lbs
260 lbs199 lbs254 lbs321 lbs395 lbs473 lbs
270 lbs206 lbs263 lbs331 lbs406 lbs485 lbs
280 lbs214 lbs272 lbs341 lbs417 lbs497 lbs
290 lbs222 lbs281 lbs350 lbs428 lbs509 lbs
300 lbs229 lbs289 lbs360 lbs438 lbs520 lbs
310 lbs237 lbs298 lbs369 lbs448 lbs532 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs28 lbs49 lbs80 lbs120 lbs166 lbs
100 lbs32 lbs55 lbs88 lbs130 lbs178 lbs
110 lbs36 lbs61 lbs96 lbs139 lbs189 lbs
120 lbs41 lbs67 lbs103 lbs148 lbs199 lbs
130 lbs45 lbs72 lbs110 lbs157 lbs209 lbs
140 lbs49 lbs78 lbs117 lbs165 lbs218 lbs
150 lbs52 lbs83 lbs123 lbs172 lbs227 lbs
160 lbs56 lbs88 lbs129 lbs179 lbs236 lbs
170 lbs60 lbs92 lbs135 lbs186 lbs244 lbs
180 lbs64 lbs97 lbs141 lbs193 lbs251 lbs
190 lbs67 lbs102 lbs146 lbs200 lbs259 lbs
200 lbs71 lbs106 lbs152 lbs206 lbs266 lbs
210 lbs74 lbs110 lbs157 lbs212 lbs273 lbs
220 lbs77 lbs114 lbs162 lbs218 lbs279 lbs
230 lbs81 lbs118 lbs166 lbs223 lbs286 lbs
240 lbs84 lbs122 lbs171 lbs229 lbs292 lbs
250 lbs87 lbs126 lbs176 lbs234 lbs298 lbs
260 lbs90 lbs130 lbs180 lbs239 lbs304 lbs

Bench Press Standards by Age

Discover how Bench Press strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1597 lbs140 lbs194 lbs257 lbs326 lbs
20110 lbs159 lbs220 lbs293 lbs372 lbs
25112 lbs163 lbs226 lbs300 lbs381 lbs
30112 lbs163 lbs226 lbs300 lbs381 lbs
35112 lbs163 lbs226 lbs300 lbs381 lbs
40112 lbs163 lbs226 lbs300 lbs381 lbs
45107 lbs155 lbs215 lbs285 lbs362 lbs
50101 lbs146 lbs202 lbs268 lbs340 lbs
5594 lbs136 lbs188 lbs249 lbs315 lbs
6087 lbs124 lbs172 lbs228 lbs289 lbs
6579 lbs113 lbs156 lbs207 lbs262 lbs
7072 lbs103 lbs141 lbs186 lbs236 lbs
7565 lbs93 lbs127 lbs168 lbs212 lbs
8059 lbs84 lbs115 lbs151 lbs190 lbs
8554 lbs76 lbs104 lbs136 lbs172 lbs
9050 lbs69 lbs94 lbs124 lbs155 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1542 lbs68 lbs104 lbs148 lbs199 lbs
2046 lbs76 lbs118 lbs168 lbs226 lbs
2547 lbs78 lbs120 lbs173 lbs232 lbs
3047 lbs78 lbs120 lbs173 lbs232 lbs
3547 lbs78 lbs120 lbs173 lbs232 lbs
4047 lbs78 lbs120 lbs173 lbs232 lbs
4545 lbs75 lbs115 lbs164 lbs220 lbs
5043 lbs71 lbs108 lbs155 lbs207 lbs
5541 lbs66 lbs101 lbs144 lbs192 lbs
6038 lbs61 lbs93 lbs132 lbs176 lbs
6535 lbs56 lbs85 lbs120 lbs160 lbs
7032 lbs51 lbs77 lbs109 lbs145 lbs
7530 lbs47 lbs70 lbs98 lbs130 lbs
8028 lbs43 lbs63 lbs89 lbs118 lbs
8526 lbs39 lbs58 lbs80 lbs106 lbs
9024 lbs36 lbs53 lbs73 lbs97 lbs

Bench Press Overview

The Bench Press is a staple strength training exercise that primarily targets the chest muscles, involving a barbell or dumbbells to press weight away from the body from a lying position.

Muscles Worked

Equipment Needed

Barbell, Bench

How To Perform the Bench Press

  1. Lie flat on your back on a bench, with your feet firmly planted on the ground and your eyes directly under the barbell.
  2. Grip the barbell slightly wider than shoulder-width apart, with your palms facing away from you.
  3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
  4. Lower the barbell slowly to your chest by bending your elbows, keeping your elbows at a 45-degree angle to your body.
  5. Pause briefly when the barbell touches your chest.
  6. Press the barbell back up to the starting position by extending your arms, ensuring your back remains flat on the bench.
  7. Repeat for the desired number of repetitions.
  8. Exhale as you press the barbell up and inhale as you lower it down.

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

Pro Tips for Bench Press

  • Keep your feet planted on the floor for stability.
  • Avoid bouncing the bar off your chest.
  • Maintain a natural arch in your lower back without lifting your hips off the bench.
  • Use a spotter for heavier weights to ensure safety.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Bench Press?

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