Chest Press Strength Standards for Men and Women
Discover how your Chest Press performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Chest Press Strength Level
Calculate Your Chest Press Strength
Chest Press Weight Standards
Compare your Chest Press performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 76 lbs |
| Novice | 130 lbs |
| Intermediate | 203 lbs |
| Advanced | 293 lbs |
| Elite | 394 lbs |
Chest Press Bodyweight Ratio Standards
See how your Chest Press strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.50 |
| Novice | 0.75 |
| Intermediate | 1.25 |
| Advanced | 1.75 |
| Elite | 2.25 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.15 |
| Novice | 0.30 |
| Intermediate | 0.55 |
| Advanced | 0.90 |
| Elite | 1.25 |
Chest Press Standards by Bodyweight
Find the Chest Press strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 43 lbs | 81 lbs | 135 lbs | 204 lbs | 283 lbs |
| 120 lbs | 50 lbs | 91 lbs | 148 lbs | 219 lbs | 301 lbs |
| 130 lbs | 56 lbs | 100 lbs | 159 lbs | 233 lbs | 318 lbs |
| 140 lbs | 63 lbs | 109 lbs | 171 lbs | 247 lbs | 334 lbs |
| 150 lbs | 69 lbs | 117 lbs | 182 lbs | 260 lbs | 349 lbs |
| 160 lbs | 76 lbs | 126 lbs | 192 lbs | 273 lbs | 363 lbs |
| 170 lbs | 82 lbs | 134 lbs | 202 lbs | 285 lbs | 377 lbs |
| 180 lbs | 88 lbs | 142 lbs | 212 lbs | 297 lbs | 391 lbs |
| 190 lbs | 94 lbs | 150 lbs | 221 lbs | 308 lbs | 404 lbs |
| 200 lbs | 100 lbs | 157 lbs | 231 lbs | 319 lbs | 416 lbs |
| 210 lbs | 106 lbs | 164 lbs | 240 lbs | 329 lbs | 428 lbs |
| 220 lbs | 112 lbs | 172 lbs | 248 lbs | 339 lbs | 440 lbs |
| 230 lbs | 118 lbs | 179 lbs | 257 lbs | 349 lbs | 451 lbs |
| 240 lbs | 123 lbs | 185 lbs | 265 lbs | 359 lbs | 462 lbs |
| 250 lbs | 129 lbs | 192 lbs | 273 lbs | 368 lbs | 473 lbs |
| 260 lbs | 134 lbs | 199 lbs | 281 lbs | 377 lbs | 483 lbs |
| 270 lbs | 139 lbs | 205 lbs | 288 lbs | 386 lbs | 493 lbs |
| 280 lbs | 144 lbs | 211 lbs | 296 lbs | 395 lbs | 503 lbs |
| 290 lbs | 149 lbs | 218 lbs | 303 lbs | 403 lbs | 512 lbs |
| 300 lbs | 154 lbs | 224 lbs | 310 lbs | 411 lbs | 522 lbs |
| 310 lbs | 159 lbs | 229 lbs | 317 lbs | 420 lbs | 531 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 17 lbs | 37 lbs | 67 lbs | 108 lbs | 156 lbs |
| 100 lbs | 19 lbs | 40 lbs | 71 lbs | 113 lbs | 163 lbs |
| 110 lbs | 21 lbs | 43 lbs | 75 lbs | 118 lbs | 169 lbs |
| 120 lbs | 23 lbs | 45 lbs | 79 lbs | 123 lbs | 175 lbs |
| 130 lbs | 24 lbs | 48 lbs | 83 lbs | 128 lbs | 180 lbs |
| 140 lbs | 26 lbs | 50 lbs | 86 lbs | 132 lbs | 185 lbs |
| 150 lbs | 28 lbs | 53 lbs | 89 lbs | 136 lbs | 190 lbs |
| 160 lbs | 29 lbs | 55 lbs | 92 lbs | 139 lbs | 194 lbs |
| 170 lbs | 31 lbs | 57 lbs | 95 lbs | 143 lbs | 198 lbs |
| 180 lbs | 32 lbs | 59 lbs | 98 lbs | 146 lbs | 202 lbs |
| 190 lbs | 34 lbs | 61 lbs | 100 lbs | 150 lbs | 206 lbs |
| 200 lbs | 35 lbs | 63 lbs | 103 lbs | 153 lbs | 210 lbs |
| 210 lbs | 36 lbs | 65 lbs | 105 lbs | 156 lbs | 213 lbs |
| 220 lbs | 38 lbs | 67 lbs | 108 lbs | 159 lbs | 217 lbs |
| 230 lbs | 39 lbs | 69 lbs | 110 lbs | 161 lbs | 220 lbs |
| 240 lbs | 40 lbs | 71 lbs | 112 lbs | 164 lbs | 223 lbs |
| 250 lbs | 42 lbs | 72 lbs | 114 lbs | 167 lbs | 226 lbs |
| 260 lbs | 43 lbs | 74 lbs | 116 lbs | 169 lbs | 229 lbs |
Chest Press Standards by Age
Discover how Chest Press strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 66 lbs | 112 lbs | 174 lbs | 250 lbs | 337 lbs |
| 20 | 74 lbs | 127 lbs | 198 lbs | 286 lbs | 385 lbs |
| 25 | 76 lbs | 130 lbs | 203 lbs | 293 lbs | 394 lbs |
| 30 | 76 lbs | 130 lbs | 203 lbs | 293 lbs | 394 lbs |
| 35 | 76 lbs | 130 lbs | 203 lbs | 293 lbs | 394 lbs |
| 40 | 76 lbs | 130 lbs | 203 lbs | 293 lbs | 394 lbs |
| 45 | 73 lbs | 124 lbs | 193 lbs | 278 lbs | 374 lbs |
| 50 | 68 lbs | 117 lbs | 182 lbs | 262 lbs | 352 lbs |
| 55 | 64 lbs | 108 lbs | 168 lbs | 242 lbs | 326 lbs |
| 60 | 59 lbs | 99 lbs | 154 lbs | 222 lbs | 298 lbs |
| 65 | 53 lbs | 90 lbs | 140 lbs | 201 lbs | 269 lbs |
| 70 | 48 lbs | 81 lbs | 126 lbs | 181 lbs | 242 lbs |
| 75 | 44 lbs | 73 lbs | 113 lbs | 162 lbs | 217 lbs |
| 80 | 40 lbs | 66 lbs | 102 lbs | 145 lbs | 195 lbs |
| 85 | 36 lbs | 60 lbs | 92 lbs | 131 lbs | 175 lbs |
| 90 | 33 lbs | 54 lbs | 83 lbs | 118 lbs | 158 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 23 lbs | 44 lbs | 76 lbs | 116 lbs | 163 lbs |
| 20 | 26 lbs | 50 lbs | 86 lbs | 132 lbs | 186 lbs |
| 25 | 26 lbs | 51 lbs | 88 lbs | 136 lbs | 191 lbs |
| 30 | 26 lbs | 51 lbs | 88 lbs | 136 lbs | 191 lbs |
| 35 | 26 lbs | 51 lbs | 88 lbs | 136 lbs | 191 lbs |
| 40 | 26 lbs | 51 lbs | 88 lbs | 136 lbs | 191 lbs |
| 45 | 25 lbs | 49 lbs | 84 lbs | 129 lbs | 182 lbs |
| 50 | 24 lbs | 46 lbs | 79 lbs | 121 lbs | 171 lbs |
| 55 | 22 lbs | 43 lbs | 74 lbs | 113 lbs | 158 lbs |
| 60 | 21 lbs | 40 lbs | 68 lbs | 103 lbs | 145 lbs |
| 65 | 19 lbs | 36 lbs | 62 lbs | 94 lbs | 131 lbs |
| 70 | 18 lbs | 33 lbs | 56 lbs | 85 lbs | 118 lbs |
| 75 | 17 lbs | 30 lbs | 50 lbs | 76 lbs | 106 lbs |
| 80 | 15 lbs | 28 lbs | 46 lbs | 69 lbs | 96 lbs |
| 85 | 14 lbs | 25 lbs | 41 lbs | 62 lbs | 86 lbs |
| 90 | 13 lbs | 23 lbs | 38 lbs | 56 lbs | 78 lbs |
Chest Press Overview
A foundational upper body exercise designed to strengthen and build the pectoral muscles, triceps, and anterior deltoids through a pushing motion against resistance.
Muscles Worked
Equipment Needed
Barbell, Dumbbells, Bench
How To Perform the Chest Press
- Lie flat on your back on a bench with feet planted firmly on the ground.
- Hold a barbell or dumbbells above your chest with elbows bent and arms at a 90-degree angle.
- Press the weight upwards by extending your arms until they are fully extended but not locked out.
- Lower the weight back down to the starting position in a controlled manner.
- Inhale as you lower the weight and exhale as you press it upwards.
Want to perfect your form? Check out our detailed guide on Chest Press for proper technique and tips.
Pro Tips for Chest Press
- Maintain a natural arch in your lower back without lifting it off the bench.
- Avoid locking out your elbows at the top of the movement to keep tension on the muscles.
- Keep your wrists straight and aligned with your forearms.
- Control the weight throughout the movement to avoid bouncing or jerking.
Chest Press Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Chest Press?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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