Bench Pull Strength Standards for Men and Women

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

Calculate Your Bench Pull Strength Level

Calculate Your Bench Pull Strength

Bench Pull Weight Standards

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

Beginner92 lbs
Novice140 lbs
Intermediate201 lbs
Advanced274 lbs
Elite355 lbs

Bench Pull Bodyweight Ratio Standards

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

LevelBodyweight Ratio
LevelBodyweight Ratio

Bench Pull Standards by Bodyweight

Find the Bench Pull strength standards for your specific body weight.
110 lbs49 lbs80 lbs122 lbs173 lbs231 lbs
120 lbs57 lbs90 lbs135 lbs189 lbs249 lbs
130 lbs65 lbs100 lbs147 lbs204 lbs267 lbs
140 lbs73 lbs110 lbs159 lbs218 lbs283 lbs
150 lbs80 lbs120 lbs171 lbs232 lbs299 lbs
160 lbs88 lbs129 lbs183 lbs245 lbs314 lbs
170 lbs95 lbs139 lbs194 lbs258 lbs329 lbs
180 lbs103 lbs148 lbs204 lbs271 lbs343 lbs
190 lbs110 lbs157 lbs215 lbs283 lbs357 lbs
200 lbs117 lbs165 lbs225 lbs295 lbs370 lbs
210 lbs124 lbs174 lbs235 lbs306 lbs383 lbs
220 lbs131 lbs182 lbs245 lbs317 lbs395 lbs
230 lbs138 lbs190 lbs254 lbs328 lbs407 lbs
240 lbs145 lbs198 lbs263 lbs338 lbs419 lbs
250 lbs151 lbs206 lbs272 lbs349 lbs430 lbs
260 lbs158 lbs213 lbs281 lbs359 lbs442 lbs
270 lbs164 lbs221 lbs290 lbs368 lbs452 lbs
280 lbs170 lbs228 lbs298 lbs378 lbs463 lbs
290 lbs177 lbs235 lbs306 lbs387 lbs473 lbs
300 lbs183 lbs242 lbs314 lbs396 lbs483 lbs
310 lbs189 lbs249 lbs322 lbs405 lbs493 lbs
90 lbs24 lbs40 lbs63 lbs92 lbs126 lbs
100 lbs26 lbs43 lbs67 lbs97 lbs131 lbs
110 lbs28 lbs46 lbs70 lbs101 lbs137 lbs
120 lbs30 lbs49 lbs74 lbs106 lbs142 lbs
130 lbs32 lbs51 lbs77 lbs110 lbs146 lbs
140 lbs34 lbs54 lbs80 lbs113 lbs151 lbs
150 lbs36 lbs56 lbs83 lbs117 lbs155 lbs
160 lbs37 lbs58 lbs86 lbs120 lbs159 lbs
170 lbs39 lbs60 lbs89 lbs124 lbs163 lbs
180 lbs41 lbs62 lbs91 lbs127 lbs166 lbs
190 lbs42 lbs64 lbs94 lbs130 lbs170 lbs
200 lbs44 lbs66 lbs96 lbs133 lbs173 lbs
210 lbs45 lbs68 lbs99 lbs135 lbs176 lbs
220 lbs47 lbs70 lbs101 lbs138 lbs179 lbs
230 lbs48 lbs72 lbs103 lbs140 lbs182 lbs
240 lbs49 lbs73 lbs105 lbs143 lbs185 lbs
250 lbs51 lbs75 lbs107 lbs145 lbs188 lbs
260 lbs52 lbs77 lbs109 lbs148 lbs190 lbs

Bench Pull Standards by Age

Discover how Bench Pull strength standards vary across different age groups.
1580 lbs121 lbs173 lbs235 lbs303 lbs
2090 lbs137 lbs196 lbs267 lbs346 lbs
2592 lbs140 lbs201 lbs274 lbs355 lbs
3092 lbs140 lbs201 lbs274 lbs355 lbs
3592 lbs140 lbs201 lbs274 lbs355 lbs
4092 lbs140 lbs201 lbs274 lbs355 lbs
4588 lbs133 lbs191 lbs260 lbs337 lbs
5083 lbs126 lbs180 lbs245 lbs317 lbs
5578 lbs117 lbs167 lbs227 lbs294 lbs
6072 lbs108 lbs154 lbs208 lbs269 lbs
6566 lbs98 lbs140 lbs189 lbs244 lbs
7060 lbs89 lbs126 lbs171 lbs220 lbs
7555 lbs81 lbs114 lbs154 lbs198 lbs
8050 lbs73 lbs103 lbs139 lbs178 lbs
8546 lbs67 lbs93 lbs125 lbs161 lbs
9042 lbs61 lbs85 lbs114 lbs146 lbs
1530 lbs47 lbs71 lbs100 lbs133 lbs
2033 lbs52 lbs79 lbs113 lbs151 lbs
2534 lbs54 lbs81 lbs115 lbs154 lbs
3034 lbs54 lbs81 lbs115 lbs154 lbs
3534 lbs54 lbs81 lbs115 lbs154 lbs
4034 lbs54 lbs81 lbs115 lbs154 lbs
4532 lbs51 lbs77 lbs110 lbs147 lbs
5031 lbs49 lbs73 lbs104 lbs139 lbs
5529 lbs46 lbs69 lbs97 lbs129 lbs
6028 lbs43 lbs63 lbs89 lbs119 lbs
6526 lbs40 lbs58 lbs82 lbs108 lbs
7024 lbs37 lbs53 lbs74 lbs98 lbs
7523 lbs34 lbs49 lbs67 lbs89 lbs
8021 lbs31 lbs45 lbs61 lbs80 lbs
8520 lbs29 lbs41 lbs56 lbs73 lbs
9019 lbs27 lbs38 lbs51 lbs67 lbs

Bench Pull Overview

The Bench Pull is a strength exercise that targets the back muscles by pulling a barbell or dumbbells upward while lying face down on a bench, improving upper body strength and posture.

Muscles Worked

Equipment Needed

Flat Bench, Barbell, Dumbbells

How To Perform the 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.

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

Pro 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.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Bench Pull?

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