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Wide Grip Bench Press strength standards

What is a good Wide Grip Bench Press?

For a 180 lb male, an Intermediate Wide Grip Bench Press is about 219 lb (1.22x bodyweight). Advanced starts around 282 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Wide Grip Bench Press Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 53 84 125 174 228
120 63 96 140 191 248
130 72 108 154 208 266
140 82 120 168 224 285
150 91 131 181 239 302
160 101 143 194 254 319
170 110 153 207 269 335
180 119 164 219 282 350
190 128 174 231 296 365
200 136 184 243 309 380
210 145 194 254 322 394
220 153 204 265 334 408
230 161 213 276 346 421
240 169 223 286 358 434
250 177 232 297 370 447
260 185 241 307 381 459
270 193 249 317 392 471
280 200 258 326 402 483
290 208 266 335 413 494
300 215 274 345 423 505
310 222 282 354 433 516

The Wide Grip Bench Press standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Wide Grip Bench Press Standards by Age

How the Wide Grip Bench Press standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 85 127 180 242 310
20 97 145 206 277 354
25 100 149 211 284 364
30 100 149 211 284 364
35 100 149 211 284 364
40 100 149 211 284 364
45 95 141 200 269 345
50 89 133 188 253 324
55 82 123 174 234 299
60 75 112 159 213 273
65 68 101 143 193 247
70 61 91 129 173 222
75 54 81 115 155 198
80 49 73 103 138 177
85 44 65 92 124 159
90 39 59 83 112 143

The Wide Grip Bench Press standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Wide Grip Bench Press Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 219 lbs (1.22x bodyweight) on the Wide Grip Bench Press is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Wide Grip Bench Press Strength Levels Mean

Beginner

You are learning the bar path and loading on the Wide Grip Bench Press, building the shoulder stability and pressing coordination needed to handle heavier loads safely.

Novice

You can press with a consistent path and controlled tempo on the Wide Grip Bench Press. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Your Wide Grip Bench Press 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.

Advanced

You have optimized your Wide Grip Bench Press 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.

Elite

Your Wide Grip Bench Press 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 Wide Grip Bench Press

Tier-specific training recommendations to move your Wide Grip Bench Press to the next level.

Beginner → Novice Building Your Foundation
  • Train the Wide Grip Bench Press 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.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • 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 Wide Grip Bench Press.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • 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.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • 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 Wide Grip Bench Press under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform Wide Grip Bench Press

Primary Muscles Shoulders (Deltoids), Triceps, Chest
Equipment Barbell, Flat bench
  1. Lie flat on a bench with your feet firmly planted on the floor.
  2. Grip the barbell with a wide grip, hands placed wider than shoulder-width apart.
  3. Unrack the barbell and hold it above your chest with arms fully extended.
  4. Lower the barbell slowly to your chest, keeping your elbows at a 90-degree angle.
  5. Push the barbell back up to the starting position, fully extending your arms.
  6. Repeat for the desired number of repetitions.
  7. Breathe in while lowering the barbell and exhale as you push it back up.

Tips

  • Ensure a firm grip on the barbell to maintain control.
  • Keep your back flat against the bench throughout the movement.
  • Avoid locking your elbows at the top to keep tension on the chest muscles.
  • Use a spotter if lifting heavy weights to ensure safety.

Where Do These Wide Grip Bench Press Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Wide Grip Bench Press table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Wide Grip Bench Press itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Wide Grip Bench Press depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Wide Grip Bench Press after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Wide Grip Bench Press table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.