A 180 lb male with an Intermediate-level Decline Push Up of 27 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 46 lbs (0.26x bodyweight).
FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results
How strong is your Decline Push Up? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.
How Strong Is Your Decline Push Up?
How Much Should You Decline Push Up?
1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | < 1 | 8 | 27 | 51 | 78 |
| 120 | < 1 | 9 | 27 | 51 | 77 |
| 130 | < 1 | 9 | 28 | 50 | 75 |
| 140 | < 1 | 10 | 28 | 49 | 73 |
| 150 | < 1 | 10 | 28 | 49 | 71 |
| 160 | < 1 | 11 | 28 | 48 | 70 |
| 170 | < 1 | 11 | 27 | 47 | 68 |
| 180 | < 1 | 11 | 27 | 46 | 66 |
| 190 | < 1 | 11 | 27 | 45 | 64 |
| 200 | < 1 | 11 | 26 | 44 | 63 |
| 210 | < 1 | 11 | 26 | 43 | 61 |
| 220 | < 1 | 11 | 26 | 42 | 60 |
| 230 | < 1 | 11 | 25 | 41 | 58 |
| 240 | 1 | 11 | 25 | 40 | 57 |
| 250 | 1 | 11 | 24 | 39 | 56 |
| 260 | 1 | 11 | 24 | 39 | 54 |
| 270 | 1 | 10 | 23 | 38 | 53 |
| 280 | 1 | 10 | 23 | 37 | 52 |
| 290 | 1 | 10 | 22 | 36 | 51 |
| 300 | 1 | 10 | 22 | 35 | 50 |
| 310 | 1 | 10 | 21 | 35 | 49 |
| 90 | < 1 | < 1 | 9 | 31 | 57 |
| 100 | < 1 | < 1 | 11 | 33 | 58 |
| 110 | < 1 | < 1 | 13 | 34 | 59 |
| 120 | < 1 | < 1 | 15 | 35 | 58 |
| 130 | < 1 | < 1 | 16 | 36 | 58 |
| 140 | < 1 | 2 | 17 | 36 | 58 |
| 150 | < 1 | 3 | 17 | 36 | 57 |
| 160 | < 1 | 4 | 18 | 36 | 56 |
| 170 | < 1 | 5 | 18 | 36 | 55 |
| 180 | < 1 | 5 | 18 | 36 | 54 |
| 190 | < 1 | 6 | 19 | 35 | 54 |
| 200 | < 1 | 6 | 19 | 35 | 53 |
| 210 | < 1 | 6 | 19 | 34 | 52 |
| 220 | < 1 | 6 | 19 | 34 | 51 |
| 230 | < 1 | 7 | 18 | 34 | 50 |
| 240 | < 1 | 7 | 18 | 33 | 49 |
| 250 | < 1 | 7 | 18 | 33 | 48 |
| 260 | < 1 | 7 | 18 | 32 | 47 |
How Does Age Affect Decline Push Up Strength?
How Decline Push Up standards change across different age groups. Values represent a 1RM in lbs.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 5 | 19 | 38 | 59 |
| 20 | < 1 | 9 | 26 | 48 | 71 |
| 25 | < 1 | 10 | 28 | 50 | 74 |
| 30 | < 1 | 10 | 28 | 50 | 74 |
| 35 | < 1 | 10 | 28 | 50 | 74 |
| 40 | < 1 | 10 | 28 | 50 | 74 |
| 45 | < 1 | 8 | 25 | 46 | 69 |
| 50 | < 1 | 6 | 21 | 41 | 63 |
| 55 | < 1 | 4 | 18 | 36 | 56 |
| 60 | < 1 | < 1 | 13 | 30 | 48 |
| 65 | < 1 | < 1 | 10 | 24 | 41 |
| 70 | < 1 | < 1 | 6 | 19 | 34 |
| 75 | < 1 | < 1 | 3 | 14 | 27 |
| 80 | < 1 | < 1 | < 1 | 9 | 21 |
| 85 | < 1 | < 1 | < 1 | 6 | 16 |
| 90 | < 1 | < 1 | < 1 | 3 | 11 |
| 15 | < 1 | < 1 | 10 | 29 | 51 |
| 20 | < 1 | < 1 | 15 | 37 | 62 |
| 25 | < 1 | < 1 | 16 | 39 | 65 |
| 30 | < 1 | < 1 | 16 | 39 | 65 |
| 35 | < 1 | < 1 | 16 | 39 | 65 |
| 40 | < 1 | < 1 | 16 | 39 | 65 |
| 45 | < 1 | < 1 | 14 | 35 | 60 |
| 50 | < 1 | < 1 | 11 | 31 | 54 |
| 55 | < 1 | < 1 | 9 | 27 | 48 |
| 60 | < 1 | < 1 | 6 | 22 | 41 |
| 65 | < 1 | < 1 | 3 | 17 | 34 |
| 70 | < 1 | < 1 | < 1 | 12 | 28 |
| 75 | < 1 | < 1 | < 1 | 8 | 22 |
| 80 | < 1 | < 1 | < 1 | 5 | 16 |
| 85 | < 1 | < 1 | < 1 | 1 | 12 |
| 90 | < 1 | < 1 | < 1 | < 1 | 8 |
What Do Decline Push Up Strength Standards Mean?
Stronger than 5% of lifters. You are learning the movement on the Decline Push Up, building the shoulder stability and pressing coordination needed to handle heavier loads safely.
Stronger than 20% of lifters. You can press with a consistent path and controlled tempo on the Decline Push Up. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.
Stronger than 50% of lifters. Your Decline Push Up technique is efficient under heavy loads. You use programmed variations, understand how to manage pressing fatigue, and can grind through the mid-range sticking point.
Stronger than 80% of lifters. You have optimized your Decline Push Up setup for maximal force production - arch, leg drive, and grip width are dialed in. You train with periodized intensity blocks and accessory work targeting weak points.
Stronger than 95% of lifters. Your Decline Push Up is at a competitive standard. You have refined every aspect of the lift through years of structured peaking and can produce maximal force with technical precision.
How to Progress Your Decline Push Up
Tier-specific training recommendations to move your Decline Push Up to the next level.
- Train the Decline Push Up 2-3x per week to build pressing strength and shoulder stability.
- Use linear progression: add 2.5-5 lbs per session.
- Practice controlled eccentrics (3-second lowering) to build tendon strength.
- Keep working sets at RPE 6-7 to accumulate quality volume.
- Add a pressing variation (close-grip, incline, or paused) for weak-point development.
- Increase frequency to 2-3 sessions per week with varied rep ranges.
- Program most sets at RPE 7-8 with one heavy session including RPE 9 work.
- Build tricep and shoulder accessory volume to support the Decline Push Up.
- Run 4-6 week blocks with planned volume and intensity progression.
- Use RPE 8-9 for competition-style sets, RPE 7 for volume backoffs.
- Target your sticking point with specific accessory work (board press, pin press, bands).
- Manage total weekly pressing volume (12-20 sets) across all push movements.
- Peak with structured 8-12 week cycles targeting a competition or max attempt.
- Refine your setup: arch, leg drive, grip width, and bar path for maximal efficiency.
- Use the RPE chart for precise percentage work during peaking phases.
- Test your Decline Push Up under competition-style commands and judging.
How to Perform Decline Push Up
- Start by positioning a bench or sturdy platform behind you.
- Place your feet on the bench and your hands shoulder-width apart on the floor in a plank position.
- Keep your body straight from head to heels, engaging your core and glutes.
- Lower your body by bending your elbows, keeping them at a 45-degree angle to your torso.
- Lower yourself until your chest nearly touches the ground.
- Push through your palms to return to the starting position, fully extending your arms.
- Breathe in while lowering your body and breathe out while pushing back up.
Tips for Decline Push Up
- Maintain a straight line from head to heels to avoid sagging hips.
- Keep your core engaged throughout the exercise.
- Avoid flaring your elbows excessively to prevent shoulder strain.
- Modify the height of the bench to adjust the difficulty level.
Where Do These Decline Push Up Standards Come From?
These Decline Push Up 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 Decline Push Up Good for Your Weight?
Strength standards help you objectively measure your Decline Push Up performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:
- Find your bodyweight in the left column of the table above.
- Look across the row to find which strength level your 1RM falls into.
- Use the age tab to see how your strength compares within your age group.
- 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 Decline Push Up 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.