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Decline Bench Press Strength Standards for Men and Women

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

Calculate Your Decline Bench Press Strength Level

Calculate Your Decline Bench Press Strength

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Decline Bench Press Weight Standards

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

LevelWeight
Beginner114 lbs
Novice168 lbs
Intermediate236 lbs
Advanced315 lbs
Elite402 lbs

Decline Bench Press Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.50
Novice1.00
Intermediate1.25
Advanced1.75
Elite2.25
LevelBodyweight Ratio
Beginner0.25
Novice0.50
Intermediate0.75
Advanced1.25
Elite1.75

Decline Bench Press Standards by Bodyweight

Find the Decline Bench Press strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs56 lbs89 lbs131 lbs182 lbs239 lbs
120 lbs67 lbs102 lbs148 lbs202 lbs262 lbs
130 lbs78 lbs116 lbs164 lbs221 lbs283 lbs
140 lbs88 lbs129 lbs180 lbs239 lbs304 lbs
150 lbs99 lbs142 lbs195 lbs257 lbs324 lbs
160 lbs110 lbs155 lbs210 lbs274 lbs343 lbs
170 lbs120 lbs167 lbs225 lbs290 lbs361 lbs
180 lbs131 lbs179 lbs239 lbs307 lbs379 lbs
190 lbs141 lbs191 lbs252 lbs322 lbs397 lbs
200 lbs151 lbs203 lbs266 lbs337 lbs414 lbs
210 lbs161 lbs214 lbs279 lbs352 lbs430 lbs
220 lbs171 lbs226 lbs292 lbs367 lbs446 lbs
230 lbs180 lbs237 lbs304 lbs381 lbs461 lbs
240 lbs190 lbs247 lbs317 lbs394 lbs476 lbs
250 lbs199 lbs258 lbs328 lbs408 lbs491 lbs
260 lbs208 lbs268 lbs340 lbs421 lbs505 lbs
270 lbs217 lbs279 lbs352 lbs433 lbs519 lbs
280 lbs226 lbs288 lbs363 lbs446 lbs533 lbs
290 lbs234 lbs298 lbs374 lbs458 lbs546 lbs
300 lbs243 lbs308 lbs385 lbs470 lbs559 lbs
310 lbs251 lbs317 lbs395 lbs481 lbs572 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs21 lbs44 lbs78 lbs122 lbs174 lbs
100 lbs25 lbs50 lbs87 lbs133 lbs187 lbs
110 lbs30 lbs57 lbs95 lbs144 lbs200 lbs
120 lbs34 lbs63 lbs103 lbs153 lbs211 lbs
130 lbs38 lbs69 lbs111 lbs163 lbs222 lbs
140 lbs43 lbs75 lbs118 lbs172 lbs233 lbs
150 lbs47 lbs80 lbs125 lbs180 lbs243 lbs
160 lbs51 lbs86 lbs132 lbs188 lbs252 lbs
170 lbs55 lbs91 lbs138 lbs196 lbs261 lbs
180 lbs59 lbs96 lbs145 lbs204 lbs270 lbs
190 lbs63 lbs101 lbs151 lbs211 lbs278 lbs
200 lbs67 lbs106 lbs157 lbs218 lbs286 lbs
210 lbs70 lbs110 lbs163 lbs225 lbs294 lbs
220 lbs74 lbs115 lbs168 lbs231 lbs302 lbs
230 lbs77 lbs119 lbs174 lbs238 lbs309 lbs
240 lbs81 lbs124 lbs179 lbs244 lbs316 lbs
250 lbs84 lbs128 lbs184 lbs250 lbs323 lbs
260 lbs88 lbs132 lbs189 lbs256 lbs329 lbs

Decline Bench Press Standards by Age

Discover how Decline Bench Press strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1598 lbs144 lbs201 lbs269 lbs343 lbs
20111 lbs164 lbs230 lbs307 lbs392 lbs
25114 lbs168 lbs236 lbs315 lbs402 lbs
30114 lbs168 lbs236 lbs315 lbs402 lbs
35114 lbs168 lbs236 lbs315 lbs402 lbs
40114 lbs168 lbs236 lbs315 lbs402 lbs
45108 lbs160 lbs224 lbs299 lbs382 lbs
50102 lbs150 lbs210 lbs281 lbs358 lbs
5595 lbs139 lbs195 lbs260 lbs332 lbs
6087 lbs127 lbs178 lbs238 lbs303 lbs
6578 lbs115 lbs161 lbs215 lbs274 lbs
7071 lbs104 lbs145 lbs193 lbs246 lbs
7564 lbs93 lbs130 lbs173 lbs220 lbs
8057 lbs83 lbs116 lbs155 lbs197 lbs
8552 lbs75 lbs105 lbs139 lbs177 lbs
9047 lbs68 lbs95 lbs126 lbs160 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1536 lbs66 lbs106 lbs156 lbs213 lbs
2041 lbs75 lbs121 lbs178 lbs244 lbs
2542 lbs77 lbs124 lbs183 lbs250 lbs
3042 lbs77 lbs124 lbs183 lbs250 lbs
3542 lbs77 lbs124 lbs183 lbs250 lbs
4042 lbs77 lbs124 lbs183 lbs250 lbs
4540 lbs73 lbs118 lbs173 lbs237 lbs
5038 lbs68 lbs111 lbs163 lbs223 lbs
5535 lbs64 lbs102 lbs151 lbs206 lbs
6033 lbs58 lbs94 lbs138 lbs189 lbs
6530 lbs53 lbs85 lbs125 lbs171 lbs
7027 lbs48 lbs77 lbs112 lbs153 lbs
7524 lbs43 lbs69 lbs101 lbs138 lbs
8022 lbs39 lbs62 lbs91 lbs123 lbs
8520 lbs35 lbs56 lbs81 lbs111 lbs
9018 lbs32 lbs51 lbs74 lbs100 lbs

Decline Bench Press Overview

The Decline Bench Press is an effective compound exercise targeting the lower pectoral muscles, performed on a bench set at a decline angle, helping to build chest strength and muscle definition.

Muscles Worked

Equipment Needed

Decline Bench, Barbell, Weight Plates

How To Perform the Decline Bench Press

  1. Set the bench to a decline angle of 15-30 degrees and lie down with your feet securely under the pads.
  2. Grip the barbell with hands slightly wider than shoulder-width apart.
  3. Unrack the bar and position it directly above your lower chest with arms extended.
  4. Inhale and lower the barbell slowly to your lower chest, keeping elbows at a 45-degree angle to your torso.
  5. Press the barbell back up to the starting position while exhaling, fully extending your arms.
  6. Repeat for the desired number of reps, maintaining control and form throughout the exercise.

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

Pro Tips for Decline Bench Press

  • Maintain a firm grip on the barbell to ensure control throughout the movement.
  • Keep your feet securely anchored to prevent sliding on the bench.
  • Avoid flaring your elbows excessively to reduce shoulder strain.
  • Focus on a controlled tempo to maximize muscle engagement and reduce injury risk.
  • Adjust the decline angle as needed to find a comfortable position that targets the lower chest effectively.

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