Below are bench press standards based on training logs of 24 408 users of StrengthLog.
What is the average bench press? The average bench press is 220 lb for men and 104 lb for women. This makes you an intermediate lifter and stronger than 50% of StrengthLog’s users.
Click to change units:
How Much Can the Average Man and Woman Bench Press?
Strength Level | Men | Women |
---|---|---|
Beginner | 119 lb | 55 lb |
Novice | 176 lb | 82 lb |
Intermediate | 220 lb | 104 lb |
Advanced | 265 lb | 128 lb |
Elite | 370 lb | 198 lb |
Bench Press Calculator
Enter your best set below and hit enter to get an estimate of your one-rep max (1RM).
Bench Press Standards for Men (lb)
By bodyweight.
Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
---|---|---|---|---|---|
110 | 52 | 84 | 102 | 121 | 189 |
120 | 65 | 98 | 120 | 143 | 213 |
130 | 76 | 112 | 137 | 163 | 234 |
140 | 87 | 124 | 152 | 182 | 254 |
150 | 97 | 136 | 166 | 200 | 273 |
160 | 106 | 147 | 179 | 216 | 290 |
170 | 115 | 157 | 192 | 231 | 306 |
180 | 123 | 167 | 204 | 246 | 321 |
190 | 131 | 176 | 215 | 259 | 336 |
200 | 138 | 185 | 225 | 272 | 350 |
210 | 145 | 193 | 235 | 285 | 363 |
220 | 152 | 201 | 245 | 296 | 375 |
230 | 158 | 209 | 254 | 308 | 387 |
240 | 164 | 216 | 263 | 318 | 399 |
250 | 170 | 223 | 271 | 329 | 409 |
260 | 175 | 229 | 279 | 339 | 420 |
270 | 181 | 236 | 287 | 348 | 430 |
280 | 186 | 242 | 295 | 357 | 440 |
290 | 191 | 248 | 302 | 366 | 449 |
300 | 196 | 254 | 309 | 375 | 458 |
310 | 201 | 259 | 315 | 383 | 467 |
Bench Press Standards for Women (lb)
By bodyweight.
Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
---|---|---|---|---|---|
90 | 39 | 60 | 77 | 87 | 118 |
100 | 42 | 63 | 81 | 94 | 131 |
110 | 44 | 67 | 85 | 101 | 143 |
120 | 47 | 70 | 89 | 107 | 153 |
130 | 49 | 72 | 92 | 112 | 163 |
140 | 51 | 75 | 95 | 117 | 172 |
150 | 53 | 77 | 97 | 121 | 180 |
160 | 54 | 79 | 100 | 126 | 188 |
170 | 56 | 81 | 102 | 130 | 195 |
180 | 57 | 83 | 105 | 133 | 202 |
190 | 59 | 85 | 107 | 137 | 209 |
200 | 60 | 87 | 109 | 140 | 215 |
210 | 62 | 89 | 111 | 144 | 221 |
220 | 63 | 90 | 113 | 147 | 227 |
230 | 64 | 92 | 114 | 150 | 232 |
240 | 65 | 93 | 116 | 152 | 237 |
250 | 66 | 95 | 118 | 155 | 242 |
260 | 67 | 96 | 119 | 158 | 247 |
What Do The Classifications Mean?
Beginner | Stronger than 5% of lifters. |
Novice | Stronger than 25% of lifters. |
Intermediate | Stronger than 50% of lifters. |
Advanced | Stronger than 75% of lifters. |
Elite | Stronger than 95% of lifters. |
Improve Your Bench Press
- Guide: How to bench press with proper form
- Programs: Get stronger in the bench press with our bench press programs.
Other Strength Standards
Squat | Bench Press | Deadlift | Overhead Press