Skip to content
Bench Pull strength standards

What is a good Bench Pull?

For a 180 lb male, an Intermediate Bench Pull is about 194 lb (1.08x bodyweight). Advanced starts around 261 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Check My Level Estimate Your 1RM Methodology

Bench Pull 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 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

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

Bench Pull Standards by Age

How the Bench Pull 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 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

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

Check Your Bench Pull 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 194 lbs (1.08x bodyweight) on the Bench Pull 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
Help improve accuracy for everyone
Share your result
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

What the Bench Pull Strength Levels Mean

Beginner

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

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

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

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

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 progress with the one rep max calculator →
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

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

  • 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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Bench Pull table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Bench Pull 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 Pull 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 Pull 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 Pull 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.

Related Exercise Standards

Related Calculators

One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
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.