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Paused Bench Press Strength Standards for Men and Women

Discover how your Paused 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 Paused Bench Press Strength Level

Calculate Your Paused Bench Press Strength

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Paused Bench Press Weight Standards

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

LevelWeight
Beginner138 lbs
Novice184 lbs
Intermediate240 lbs
Advanced303 lbs
Elite371 lbs

Paused Bench Press Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.75
Novice1.00
Intermediate1.25
Advanced1.75
Elite2.00
LevelBodyweight Ratio
Beginner0.25
Novice0.45
Intermediate0.70
Advanced1.05
Elite1.45

Paused Bench Press Standards by Bodyweight

Find the Paused Bench Press strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs80 lbs109 lbs144 lbs185 lbs228 lbs
120 lbs92 lbs123 lbs160 lbs203 lbs248 lbs
130 lbs104 lbs137 lbs176 lbs220 lbs267 lbs
140 lbs115 lbs150 lbs191 lbs237 lbs286 lbs
150 lbs126 lbs162 lbs205 lbs253 lbs303 lbs
160 lbs137 lbs175 lbs219 lbs268 lbs320 lbs
170 lbs148 lbs187 lbs233 lbs284 lbs337 lbs
180 lbs159 lbs199 lbs246 lbs298 lbs353 lbs
190 lbs169 lbs210 lbs259 lbs312 lbs368 lbs
200 lbs179 lbs222 lbs271 lbs326 lbs383 lbs
210 lbs189 lbs233 lbs283 lbs339 lbs397 lbs
220 lbs199 lbs243 lbs295 lbs352 lbs411 lbs
230 lbs208 lbs254 lbs307 lbs365 lbs425 lbs
240 lbs217 lbs264 lbs318 lbs377 lbs438 lbs
250 lbs226 lbs274 lbs329 lbs389 lbs451 lbs
260 lbs235 lbs284 lbs340 lbs401 lbs464 lbs
270 lbs244 lbs293 lbs350 lbs412 lbs476 lbs
280 lbs252 lbs303 lbs360 lbs423 lbs488 lbs
290 lbs261 lbs312 lbs370 lbs434 lbs499 lbs
300 lbs269 lbs321 lbs380 lbs445 lbs511 lbs
310 lbs277 lbs330 lbs390 lbs455 lbs522 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs20 lbs39 lbs68 lbs105 lbs149 lbs
100 lbs23 lbs45 lbs76 lbs115 lbs160 lbs
110 lbs27 lbs50 lbs83 lbs124 lbs171 lbs
120 lbs31 lbs56 lbs90 lbs133 lbs182 lbs
130 lbs35 lbs61 lbs97 lbs141 lbs191 lbs
140 lbs39 lbs66 lbs103 lbs149 lbs200 lbs
150 lbs43 lbs71 lbs109 lbs156 lbs209 lbs
160 lbs46 lbs76 lbs115 lbs163 lbs217 lbs
170 lbs50 lbs81 lbs121 lbs170 lbs225 lbs
180 lbs53 lbs85 lbs127 lbs177 lbs233 lbs
190 lbs57 lbs90 lbs132 lbs183 lbs240 lbs
200 lbs60 lbs94 lbs137 lbs190 lbs247 lbs
210 lbs64 lbs98 lbs143 lbs196 lbs254 lbs
220 lbs67 lbs102 lbs147 lbs201 lbs261 lbs
230 lbs70 lbs106 lbs152 lbs207 lbs267 lbs
240 lbs73 lbs110 lbs157 lbs212 lbs273 lbs
250 lbs76 lbs114 lbs161 lbs218 lbs280 lbs
260 lbs79 lbs117 lbs166 lbs223 lbs285 lbs

Paused Bench Press Standards by Age

Discover how Paused Bench Press strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
15118 lbs158 lbs205 lbs259 lbs316 lbs
20135 lbs180 lbs234 lbs296 lbs361 lbs
25138 lbs184 lbs240 lbs303 lbs371 lbs
30138 lbs184 lbs240 lbs303 lbs371 lbs
35138 lbs184 lbs240 lbs303 lbs371 lbs
40138 lbs184 lbs240 lbs303 lbs371 lbs
45131 lbs175 lbs228 lbs288 lbs352 lbs
50123 lbs165 lbs214 lbs271 lbs331 lbs
55114 lbs152 lbs198 lbs251 lbs306 lbs
60105 lbs140 lbs181 lbs229 lbs280 lbs
6595 lbs126 lbs164 lbs207 lbs253 lbs
7086 lbs114 lbs148 lbs186 lbs228 lbs
7577 lbs102 lbs133 lbs167 lbs204 lbs
8069 lbs92 lbs119 lbs150 lbs183 lbs
8563 lbs83 lbs107 lbs135 lbs164 lbs
9057 lbs75 lbs97 lbs122 lbs148 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1533 lbs58 lbs92 lbs135 lbs183 lbs
2037 lbs66 lbs105 lbs154 lbs209 lbs
2538 lbs67 lbs107 lbs158 lbs215 lbs
3038 lbs67 lbs107 lbs158 lbs215 lbs
3538 lbs67 lbs107 lbs158 lbs215 lbs
4038 lbs67 lbs107 lbs158 lbs215 lbs
4536 lbs64 lbs102 lbs150 lbs204 lbs
5034 lbs60 lbs96 lbs141 lbs192 lbs
5532 lbs56 lbs89 lbs131 lbs178 lbs
6029 lbs51 lbs82 lbs119 lbs162 lbs
6527 lbs47 lbs74 lbs108 lbs147 lbs
7025 lbs42 lbs67 lbs98 lbs132 lbs
7522 lbs38 lbs60 lbs88 lbs119 lbs
8021 lbs35 lbs54 lbs79 lbs107 lbs
8519 lbs32 lbs49 lbs71 lbs96 lbs
9017 lbs29 lbs45 lbs64 lbs87 lbs

Paused Bench Press Overview

The Paused Bench Press involves holding the barbell at your chest for a brief pause to build explosive strength, increase muscle activation, and improve bench press performance.

Muscles Worked

Equipment Needed

Barbell, Bench

How To Perform the Paused Bench Press

  1. Lie flat on a bench, feet firmly on the ground, and eyes directly under the barbell.
  2. Grip the bar slightly wider than shoulder-width apart with your palms facing away.
  3. Unrack the bar and lower it slowly to your chest, maintaining control.
  4. Pause for 1-2 seconds with the barbell lightly touching your chest.
  5. Push the bar back up explosively to the starting position, fully extending your arms.
  6. Repeat for the desired number of repetitions.

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

Pro Tips for Paused Bench Press

  • Ensure a firm grip and stable body position to maintain control during the pause.
  • Avoid bouncing the bar off your chest; aim for a controlled pause to maximize muscle activation.
  • Keep your elbows at a 45-degree angle to your body to reduce shoulder strain.
  • Exhale as you push the bar up and inhale as you lower it.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Paused Bench 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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