What is a good Bench Press?
For a 180 lb male, an Intermediate Bench Press is about 221 lb (1.23x bodyweight). Advanced starts around 284 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.
Bench Press Standards by Bodyweight
Levels from the FitnessVolt strength standards model, not meet percentiles. Gym and competition data have their own sections below. Updated June 10, 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 | 53 | 84 | 125 | 173 | 226 |
| 120 | 63 | 97 | 140 | 191 | 247 |
| 130 | 73 | 109 | 154 | 208 | 266 |
| 140 | 83 | 121 | 169 | 224 | 285 |
| 150 | 93 | 133 | 182 | 240 | 302 |
| 160 | 102 | 144 | 196 | 255 | 319 |
| 170 | 112 | 155 | 209 | 270 | 336 |
| 180 | 121 | 166 | 221 | 284 | 352 |
| 190 | 130 | 177 | 234 | 298 | 367 |
| 200 | 139 | 187 | 246 | 312 | 382 |
| 210 | 148 | 197 | 257 | 325 | 397 |
| 220 | 156 | 207 | 269 | 338 | 411 |
| 230 | 165 | 217 | 280 | 350 | 425 |
| 240 | 173 | 227 | 291 | 362 | 438 |
| 250 | 181 | 236 | 301 | 374 | 451 |
| 260 | 190 | 245 | 312 | 386 | 464 |
| 270 | 197 | 254 | 322 | 397 | 476 |
| 280 | 205 | 263 | 332 | 408 | 488 |
| 290 | 213 | 272 | 341 | 419 | 500 |
| 300 | 220 | 280 | 351 | 429 | 511 |
| 310 | 228 | 289 | 360 | 439 | 523 |
| 90 | 19 | 40 | 71 | 111 | 157 |
| 100 | 23 | 46 | 79 | 121 | 169 |
| 110 | 27 | 52 | 87 | 130 | 180 |
| 120 | 32 | 58 | 94 | 139 | 190 |
| 130 | 36 | 63 | 101 | 148 | 200 |
| 140 | 40 | 69 | 108 | 156 | 209 |
| 150 | 43 | 74 | 114 | 163 | 218 |
| 160 | 47 | 79 | 120 | 170 | 227 |
| 170 | 51 | 83 | 126 | 177 | 235 |
| 180 | 55 | 88 | 132 | 184 | 242 |
| 190 | 58 | 93 | 137 | 191 | 250 |
| 200 | 62 | 97 | 143 | 197 | 257 |
| 210 | 65 | 101 | 148 | 203 | 264 |
| 220 | 68 | 105 | 153 | 209 | 270 |
| 230 | 72 | 109 | 157 | 214 | 277 |
| 240 | 75 | 113 | 162 | 220 | 283 |
| 250 | 78 | 117 | 167 | 225 | 289 |
| 260 | 81 | 121 | 171 | 230 | 295 |
The Bench Press standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.
Bench Press Standards by Age
How the 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 | 88 | 131 | 185 | 248 | 317 |
| 20 | 101 | 150 | 211 | 284 | 363 |
| 25 | 103 | 154 | 217 | 291 | 372 |
| 30 | 103 | 154 | 217 | 291 | 372 |
| 35 | 103 | 154 | 217 | 291 | 372 |
| 40 | 103 | 154 | 217 | 291 | 372 |
| 45 | 98 | 146 | 206 | 276 | 353 |
| 50 | 92 | 137 | 193 | 259 | 331 |
| 55 | 85 | 127 | 179 | 240 | 306 |
| 60 | 78 | 115 | 163 | 219 | 280 |
| 65 | 70 | 104 | 147 | 198 | 253 |
| 70 | 63 | 94 | 132 | 177 | 227 |
| 75 | 56 | 84 | 118 | 159 | 203 |
| 80 | 50 | 75 | 106 | 142 | 181 |
| 85 | 45 | 67 | 95 | 127 | 163 |
| 90 | 41 | 60 | 85 | 115 | 146 |
| 15 | 33 | 59 | 95 | 139 | 190 |
| 20 | 37 | 67 | 109 | 159 | 217 |
| 25 | 38 | 69 | 111 | 164 | 223 |
| 30 | 38 | 69 | 111 | 164 | 223 |
| 35 | 38 | 69 | 111 | 164 | 223 |
| 40 | 38 | 69 | 111 | 164 | 223 |
| 45 | 36 | 66 | 106 | 155 | 211 |
| 50 | 34 | 62 | 99 | 146 | 198 |
| 55 | 32 | 57 | 92 | 135 | 183 |
| 60 | 29 | 52 | 84 | 123 | 167 |
| 65 | 26 | 47 | 76 | 111 | 151 |
| 70 | 23 | 42 | 68 | 100 | 136 |
| 75 | 21 | 38 | 61 | 89 | 121 |
| 80 | 19 | 34 | 54 | 80 | 109 |
| 85 | 17 | 30 | 49 | 71 | 97 |
| 90 | 15 | 27 | 44 | 64 | 88 |
The Bench Press standard at each level as age rises, for the sex selected above. Exact numbers in the table above.
Bench Press in the Gym
Self-reported lifts from the Symmetric Strength gym dataset, n=428,934, updated June 5, 2026. These are real logged lifts as estimated 1RM, and in every bodyweight class the median is below the Intermediate standard for a lifter at that class's weight limit. Bodyweight classes with fewer than 100 entries are not shown.
| Bodyweight class | Sample size | 25th %ile | Median | 75th %ile | 90th %ile | Median × BW |
|---|---|---|---|---|---|---|
| 59kg | 7,510 | 114 lb (51.7 kg) | 136 lb (61.9 kg) | 160 lb (72.6 kg) | 184 lb (83.5 kg) | 1.05x |
| 66kg | 28,562 | 139 lb (63.1 kg) | 163 lb (74.1 kg) | 188 lb (85.2 kg) | 214 lb (96.8 kg) | 1.12x |
| 74kg | 76,263 | 158 lb (71.4 kg) | 182 lb (82.3 kg) | 211 lb (95.8 kg) | 238 lb (107.8 kg) | 1.11x |
| 83kg | 121,681 | 175 lb (79.3 kg) | 204 lb (92.6 kg) | 235 lb (106.7 kg) | 264 lb (119.5 kg) | 1.12x |
| 93kg | 101,582 | 186 lb (84.6 kg) | 220 lb (99.8 kg) | 257 lb (116.4 kg) | 289 lb (131.1 kg) | 1.07x |
| 105kg | 45,082 | 197 lb (89.5 kg) | 235 lb (106.7 kg) | 275 lb (124.7 kg) | 316 lb (143.3 kg) | 1.02x |
| 120kg | 17,145 | 203 lb (91.9 kg) | 245 lb (111.1 kg) | 294 lb (133.3 kg) | 334 lb (151.3 kg) | 0.93x |
| 120+kg | 6,432 | 180 lb (81.6 kg) | 241 lb (109.1 kg) | 309 lb (140.2 kg) | 369 lb (167.1 kg) | 0.84x |
Bench Press in Competition
The FitnessVolt Competition Percentile (FVCP) data: best successful raw bench press from judged powerlifting meets in the OpenPowerlifting dataset, n=1,409,710 meet entries in the classes shown. Older weight classes (82.5 kg) and current IPF classes (83 kg) are listed separately because federations use both.
| Weight class | Sample size | 10th %ile | Median | 75th %ile | 90th %ile | 95th %ile | 99th %ile |
|---|---|---|---|---|---|---|---|
| 48 kg | 1,610 | 55 lb (25.0 kg) | 99 lb (45.0 kg) | 142 lb (64.4 kg) | 276 lb (125.0 kg) | 331 lb (150.0 kg) | 369 lb (167.5 kg) |
| 52 kg | 5,642 | 61 lb (27.5 kg) | 121 lb (55.0 kg) | 170 lb (77.1 kg) | 231 lb (105.0 kg) | 287 lb (130.0 kg) | 369 lb (167.5 kg) |
| 53 kg | 4,143 | 83 lb (37.5 kg) | 138 lb (62.5 kg) | 171 lb (77.5 kg) | 204 lb (92.5 kg) | 220 lb (100.0 kg) | 259 lb (117.5 kg) |
| 56 kg | 7,251 | 99 lb (45.0 kg) | 170 lb (77.1 kg) | 209 lb (95.0 kg) | 254 lb (115.0 kg) | 287 lb (130.0 kg) | 375 lb (170.0 kg) |
| 59 kg | 17,600 | 127 lb (57.5 kg) | 193 lb (87.5 kg) | 231 lb (105.0 kg) | 269 lb (122.0 kg) | 292 lb (132.5 kg) | 358 lb (162.5 kg) |
| 60 kg | 14,402 | 127 lb (57.5 kg) | 198 lb (90.0 kg) | 231 lb (105.0 kg) | 265 lb (120.0 kg) | 290 lb (131.5 kg) | 353 lb (160.0 kg) |
| 66 kg | 36,129 | 154 lb (70.0 kg) | 220 lb (100.0 kg) | 259 lb (117.5 kg) | 292 lb (132.5 kg) | 314 lb (142.5 kg) | 354 lb (160.5 kg) |
| 67.5 kg | 41,754 | 154 lb (70.0 kg) | 226 lb (102.5 kg) | 265 lb (120.0 kg) | 298 lb (135.0 kg) | 315 lb (142.9 kg) | 358 lb (162.5 kg) |
| 74 kg | 68,988 | 182 lb (82.5 kg) | 248 lb (112.5 kg) | 287 lb (130.0 kg) | 320 lb (145.0 kg) | 342 lb (155.0 kg) | 380 lb (172.5 kg) |
| 75 kg | 74,363 | 182 lb (82.5 kg) | 254 lb (115.0 kg) | 292 lb (132.5 kg) | 325 lb (147.5 kg) | 350 lb (158.8 kg) | 397 lb (180.0 kg) |
| 77 kg | 1,387 | 182 lb (82.5 kg) | 245 lb (111.0 kg) | 282 lb (128.0 kg) | 312 lb (141.4 kg) | 331 lb (150.0 kg) | 368 lb (167.0 kg) |
| 82.5 kg | 91,546 | 204 lb (92.5 kg) | 281 lb (127.5 kg) | 320 lb (145.0 kg) | 353 lb (160.0 kg) | 380 lb (172.5 kg) | 425 lb (192.8 kg) |
| 83 kg | 96,625 | 204 lb (92.5 kg) | 276 lb (125.0 kg) | 309 lb (140.0 kg) | 347 lb (157.5 kg) | 369 lb (167.5 kg) | 413 lb (187.5 kg) |
| 85 kg | 1,922 | 187 lb (85.0 kg) | 265 lb (120.0 kg) | 298 lb (135.0 kg) | 331 lb (150.0 kg) | 353 lb (160.0 kg) | 402 lb (182.4 kg) |
| 90 kg | 101,739 | 220 lb (100.0 kg) | 303 lb (137.5 kg) | 342 lb (155.0 kg) | 386 lb (175.0 kg) | 408 lb (185.0 kg) | 463 lb (210.0 kg) |
| 93 kg | 98,621 | 220 lb (100.0 kg) | 292 lb (132.5 kg) | 336 lb (152.5 kg) | 375 lb (170.0 kg) | 397 lb (180.0 kg) | 441 lb (200.0 kg) |
| 94 kg | 1,575 | 203 lb (92.0 kg) | 281 lb (127.5 kg) | 320 lb (145.0 kg) | 353 lb (160.0 kg) | 375 lb (170.0 kg) | 410 lb (186.0 kg) |
| 100 kg | 98,652 | 237 lb (107.5 kg) | 325 lb (147.5 kg) | 375 lb (170.0 kg) | 419 lb (190.0 kg) | 441 lb (200.0 kg) | 496 lb (225.0 kg) |
| 105 kg | 75,965 | 237 lb (107.5 kg) | 320 lb (145.0 kg) | 364 lb (165.0 kg) | 402 lb (182.5 kg) | 430 lb (195.0 kg) | 474 lb (215.0 kg) |
| 110 kg | 72,237 | 254 lb (115.0 kg) | 353 lb (160.0 kg) | 400 lb (181.4 kg) | 441 lb (200.0 kg) | 468 lb (212.5 kg) | 518 lb (235.0 kg) |
| 120 kg | 42,252 | 248 lb (112.5 kg) | 342 lb (155.0 kg) | 391 lb (177.5 kg) | 435 lb (197.5 kg) | 463 lb (210.0 kg) | 507 lb (230.0 kg) |
| 125 kg | 50,076 | 265 lb (120.0 kg) | 375 lb (170.0 kg) | 424 lb (192.5 kg) | 470 lb (213.2 kg) | 502 lb (227.5 kg) | 551 lb (250.0 kg) |
| 140 kg | 19,886 | 275 lb (124.7 kg) | 391 lb (177.5 kg) | 446 lb (202.5 kg) | 496 lb (225.0 kg) | 529 lb (240.0 kg) | 595 lb (270.0 kg) |
Bench Press in the Gym by Age
The same Symmetric Strength gym lifts, grouped by age bracket across all bodyweights. Age brackets with fewer than 100 entries are not shown.
| Age bracket | Sample size | 25th %ile | Median | 75th %ile | 90th %ile |
|---|---|---|---|---|---|
| <20 | 59,542 | 155 lb (70.3 kg) | 187 lb (84.8 kg) | 223 lb (101.3 kg) | 257 lb (116.7 kg) |
| 20-29 | 209,369 | 172 lb (77.9 kg) | 206 lb (93.3 kg) | 244 lb (110.8 kg) | 283 lb (128.4 kg) |
| 30-39 | 84,590 | 174 lb (78.9 kg) | 209 lb (94.8 kg) | 247 lb (112.2 kg) | 284 lb (128.7 kg) |
| 40-49 | 24,200 | 176 lb (79.8 kg) | 206 lb (93.3 kg) | 242 lb (109.8 kg) | 279 lb (126.6 kg) |
| 50-59 | 6,863 | 170 lb (77.3 kg) | 206 lb (93.3 kg) | 239 lb (108.5 kg) | 265 lb (120.0 kg) |
| 60+ | 2,042 | 137 lb (62.2 kg) | 167 lb (75.6 kg) | 200 lb (90.6 kg) | 238 lb (107.8 kg) |
Check Your Bench Press Level
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.
Competition percentile (FVCP): .
Gym percentile: .
What the Bench Press Strength Levels Mean
You are learning the bar path and loading on the Bench Press, building the shoulder stability and pressing coordination needed to handle heavier loads safely.
You can press with a consistent path and controlled tempo on the Bench Press. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.
Your 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.
You have optimized your 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.
Your 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 Bench Press
Tier-specific training recommendations to move your Bench Press to the next level.
- Train the 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.
- 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 Bench Press.
- 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.
- 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 Bench Press under competition-style commands and judging.
How to Perform Bench Press
- Lie flat on your back on a bench, with your feet firmly planted on the ground and your eyes directly under the barbell.
- Grip the barbell slightly wider than shoulder-width apart, with your palms facing away from you.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Lower the barbell slowly to your chest by bending your elbows, keeping your elbows at a 45-degree angle to your body.
- Pause briefly when the barbell touches your chest.
- Press the barbell back up to the starting position by extending your arms, ensuring your back remains flat on the bench.
- Repeat for the desired number of repetitions.
- Exhale as you press the barbell up and inhale as you lower it down.
Tips
- 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.
Where Do These Bench Press Standards Come From?
The levels on this page are the FitnessVolt strength standards model, not meet percentiles. The Bench Press in Competition section shows real raw meet percentiles from the OpenPowerlifting dataset. The Bench Press in the Gym section uses self-reported Symmetric Strength data and is kept separate. Reader-submitted benchmarks appear only after enough entries are logged for this lift.
Standards data last refreshed: June 10, 2026
- Competition data: OpenPowerlifting - open database of verified meet results from 200+ federations worldwide (data license).
- Method: FVCP methodology - how the competition percentiles and cohorts (sex, equipment, bodyweight) are computed.
- Reference: Wilks, R. (1994), and Vanderburgh & Batterham, on coefficient-based normalization of strength across bodyweight - the lineage FVCP builds on for fair cross-bodyweight comparison.
Fitness Volt Competition Percentile (FVCP), 2026. Competition percentiles from 2.5M+ verified meet results, OpenPowerlifting. Beginner to Elite levels are the FitnessVolt strength standards model. https://fitnessvolt.com/strength-standards/methodology/
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