Bench Press Standards
A classic upper-body compound lift targeting the chest, shoulders, and triceps.
1. Setup Your Profile & Lift Values
Input your parameters to estimate your 1RM, view your competitive level, and locate your position in the standards matrix.
Bench Press Standards Matrix Table
This table displays strict 1RM requirements based on bodyweight. The row nearest to your weight of 80 kg is highlighted.
| Bodyweight (KG) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 | 36 | 44 | 53 | 66 | 88 |
| 55 | 40 | 49 | 59 | 74 | 98 |
| 60 | 45 | 55 | 65 | 81 | 109 |
| 65 | 49 | 60 | 72 | 90 | 119 |
| 70 | 54 | 66 | 79 | 98 | 130 |
| 75 | 59 | 71 | 85 | 106 | 141 |
| 80 (Active) | 63 | 77 | 92 | 114 | 152 |
| 85 | 68 | 83 | 99 | 123 | 163 |
| 90 | 73 | 89 | 106 | 131 | 174 |
| 95 | 78 | 95 | 113 | 140 | 185 |
| 100 | 83 | 101 | 120 | 149 | 197 |
| 105 | 88 | 107 | 128 | 158 | 208 |
| 110 | 93 | 113 | 135 | 166 | 220 |
| 115 | 99 | 120 | 142 | 175 | 231 |
| 120 | 104 | 126 | 150 | 184 | 243 |
| 125 | 109 | 132 | 157 | 193 | 255 |
| 130 | 114 | 139 | 165 | 203 | 267 |
| 135 | 120 | 145 | 172 | 212 | 279 |
| 140 | 125 | 152 | 180 | 221 | 291 |
Note: Standards represent strict 1-Repetition Max (1RM) lifts. All values are rounded to the nearest integer.
Calculation Methodology
Standards on this page represent strict, full-range-of-motion repetitions. For barbell movements, this means touching the chest on the bench press, squatting to or below parallel, and lifting the bar to full lockout on deadlifts.
Lifting values are derived using log-normal probability curves modeled against competitive powerlifting databases (specifically raw divisions from the International Powerlifting Federation) combined with surveys from recreational gym trainees. This ensures the thresholds reflect realistic milestones for general lifters while remaining statistically anchored to empirical athletic results.
Level Descriptions
Traveled past empty-bar workouts. Can perform movements with basic technique. Stronger than 5% of the database.
Has trained consistently for a few months. Possesses decent form and base coordination. Stronger than 15% of lifters.
Trained seriously for 1–2 years. Standard, strong gym goer who can handle significant loads. Stronger than 35% of lifters.
Multiple years of dedicated progress. High strength development and solid technique. Stronger than 70% of lifters.
Outstanding, highly competitive levels of relative strength. Approaching absolute human potential. Stronger than 95% of lifters.
Bench Press FAQs
Have questions? Find quick answers regarding our calculations and models below.
What Are Bench Press Strength Standards?
Bench press standards are benchmarks categorized by bodyweight and gender that evaluate horizontal upper-body pressing strength on a flat bench.
What Is a Good Bench Press for My Weight?
An intermediate milestone is bench pressing 1.2x bodyweight for males and 0.7x bodyweight for females. Hitting this ratio places you in the top 35% of lifters.
How Much Should I Bench Press?
Beginners should target a bench press equal to 0.8x bodyweight for men and 0.4x bodyweight for women. Structured progress will transition this toward bodyweight and beyond.
Is a 100kg Bench Press Good?
Yes, a 100kg (220 lb) bench press is a significant milestone. For an 80kg male, benching 100kg is an Intermediate level lift, stronger than about 45% of lifters.
Is a 225 lb Bench Press Good?
Yes, benching 225 lbs (two plates on each side of a standard Olympic bar) is the classic benchmark of gym strength, representing a solid intermediate level for most men.
How Much Can the Average Man Bench Press?
The average untrained man can bench press around 60kg (135 lbs). With consistent resistance training, this average progresses to 90-100kg (200-220 lbs) over time.
How Much Can the Average Woman Bench Press?
The average untrained woman can bench press around 30kg (65 lbs). Consistent bench training easily increases this baseline to 45-55kg (100-120 lbs).
What Is an Elite Bench Press?
An elite bench press represents the top 5% of lifters. For an 80kg male, this requires benching around 155kg (340 lbs); for an 60kg female, this is around 85kg (185 lbs).
How Do I Increase My Bench Press?
To increase your bench press, focus on technique (scapular retraction, leg drive), increase your chest and triceps volume, and utilize progressive overload models.
What Is My Bench Press Strength Level?
You can find your level by inputting your bodyweight and 1RM into our Bench Press standards calculator to compare your lift directly against our database.