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Bench Pull Strength Standards

Quick Answer Bench Pull

A 180 lb male with an Intermediate-level Bench Pull of 194 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 261 lbs (1.45x bodyweight).

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

Competition-Verified

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

Primary Muscles Shoulders (Deltoids), Biceps, Middle Back, Upper Back
Equipment Flat Bench, Barbell, Dumbbells
Data Points 71 rows

How Strong Is Your Bench Pull?

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 Pull?

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

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 39 70 112 163 221
120 47 80 125 179 239
130 55 90 137 194 257
140 63 100 149 208 273
150 70 110 161 222 289
160 78 119 173 235 304
170 85 129 184 248 319
180 93 138 194 261 333
190 100 147 205 273 347
200 107 155 215 285 360
210 114 164 225 296 373
220 121 172 235 307 385
230 128 180 244 318 397
240 135 188 253 328 409
250 141 196 262 339 420
260 148 203 271 349 432
270 154 211 280 358 442
280 160 218 288 368 453
290 167 225 296 377 463
300 173 232 304 386 473
310 179 239 312 395 483

How Does Age Affect Bench Pull Strength?

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

Age Beginner Novice Intermediate Advanced Elite
15 70 111 163 225 293
20 80 127 186 257 336
25 82 130 191 264 345
30 82 130 191 264 345
35 82 130 191 264 345
40 82 130 191 264 345
45 78 123 181 250 327
50 73 116 170 235 307
55 68 107 157 217 284
60 62 98 144 198 259
65 56 88 130 179 234
70 50 79 116 161 210
75 45 71 104 144 188
80 40 63 93 129 168
85 36 57 83 115 151
90 32 51 75 104 136

What Do Bench Pull Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the bar path and loading on the Bench Pull, 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 Pull 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 Pull 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 Pull 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 Pull 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 Pull

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

Beginner → Novice Building Your Foundation
  • Train the Bench Pull 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 Pull.
  • 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 Pull 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 Pull 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 Pull

  1. Set up a flat bench and place a barbell or pair of dumbbells underneath.
  2. Lie face down on the bench, ensuring your chest is supported and your feet are flat on the ground.
  3. Reach down and grip the barbell with a pronated (overhand) grip, hands shoulder-width apart.
  4. Keep your head in a neutral position and engage your core.
  5. Pull the barbell or dumbbells upward towards your chest, squeezing your shoulder blades together.
  6. Lower the weights back to the starting position with control.
  7. Repeat for the desired number of repetitions.
  8. Exhale as you pull the weights up and inhale as you lower them back down.

Tips for Bench Pull

  • Keep your core engaged to maintain stability and support your lower back.
  • Avoid lifting your head or arching your back; maintain a neutral spine throughout.
  • Focus on squeezing your shoulder blades together at the top of the movement.
  • Control the movement on the way down to avoid injury and maximize muscle engagement.
  • Start with a lighter weight to master the form before progressing to heavier weights.

Where Do These Bench Pull Standards Come From?

These Bench Pull 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 Pull Good for Your Weight?

Strength standards help you objectively measure your Bench Pull 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 Pull 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 Pull 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 Pull 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