
The bench press is a cornerstone exercise in strength training, but how do you know if you’re lifting enough? Bench press standards provide a way to measure your progress and understand what’s typical for people at your level.
Bench press benefits include increased upper body strength, improved muscle definition, and better performance in everyday activities. Performance varies based on factors like weight, experience, and training consistency.
In this article, we’ll explain bench press standards for different skill levels and body weights. You’ll learn what affects your lifts and how to compare your performance without getting overwhelmed.
Bench Press Standards
Here are the main factors that will influence how much you should be able to bench press:
- Body weight.
- Training experience.
- Fitness goals.
The bench press standards will also vary for men and women.
Men:
- Beginners: Start with 50%–70% of their body weight.
- Intermediate Lifters: Aim to bench their body weight.
- Advanced Lifters: May reach 1.5 times their body weight or more.
Women:
- Beginners: Start with 30%–50% of their body weight.
- Intermediate Lifters: Aim for 0.7 times their body weight.
- Advanced Lifters: Progress to their full body weight or beyond.
Bench Press Standards By Strength Level
Bench press standards are categorized by strength levels to help lifters gauge their performance. These levels indicate your progress relative to other lifters of similar weight and experience. Below is a breakdown of typical standards for men and women:
Strength Level | Men | Women |
---|---|---|
Beginner | 103 lbs | 38 lbs |
Novice | 154 lbs | 69 lbs |
Intermediate | 217 lbs | 111 lbs |
Advanced | 291 lbs | 164 lbs |
Elite | 372 lbs | 223 lbs |
These benchmarks provide a clear understanding of how lifters typically progress across various stages of strength training. Whether you’re starting out or competing at an elite level, this can help set realistic goals and track your improvements. Remember, everyone progresses at their own pace, so use these standards as a guide, not a limitation.
Average Male Bench Press
Understanding how your bench press performance compares to others of similar body weight can be motivating. Below is a table outlining the average male bench press one-rep max at various body weights and strength levels. A one-rep max is the maximum amount of weight you can lift for a single repetition with proper form.
Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
---|---|---|---|---|---|
110 | 53 lbs | 84 lbs | 125 lbs | 173 lbs | 226 lbs |
120 | 63 lbs | 97 lbs | 140 lbs | 191 lbs | 247 lbs |
130 | 73 lbs | 109 lbs | 154 lbs | 208 lbs | 266 lbs |
140 | 83 lbs | 121 lbs | 169 lbs | 224 lbs | 285 lbs |
150 | 93 lbs | 133 lbs | 182 lbs | 240 lbs | 302 lbs |
160 | 102 lbs | 144 lbs | 196 lbs | 255 lbs | 319 lbs |
170 | 112 lbs | 155 lbs | 209 lbs | 270 lbs | 336 lbs |
180 | 121 lbs | 166 lbs | 221 lbs | 284 lbs | 252 lbs |
190 | 130 lbs | 177 lbs | 234 lbs | 298 lbs | 367 lbs |
200 | 139 lbs | 187 lbs | 246 lbs | 312 lbs | 382 lbs |
210 | 148 lbs | 197 lbs | 257 lbs | 325 lbs | 397 lbs |
220 | 156 lbs | 207 lbs | 269 lbs | 338 lbs | 411 lbs |
230 | 165 lbs | 217 lbs | 280 lbs | 350 lbs | 425 lbs |
240 | 173 lbs | 227 lbs | 291 lbs | 362 lbs | 438 lbs |
250 | 181 lbs | 236 lbs | 301 lbs | 374 lbs | 451 lbs |
260 | 190 lbs | 245 lbs | 312 lbs | 386 lbs | 464 lbs |
270 | 197 lbs | 254 lbs | 322 lbs | 397 lbs | 476 lbs |
280 | 205 lbs | 263 lbs | 332 lbs | 408 lbs | 488 lbs |
290 | 213 lbs | 272 lbs | 341 lbs | 419 lbs | 500 lbs |
300 | 220 lbs | 280 lbs | 351 lbs | 429 lbs | 511 lbs |
310 | 228 lbs | 289 lbs | 360 lbs | 439 lbs | 523 lbs |
The table above highlights how body weight and training experience influence bench press performance, offering a helpful reference for setting goals.
Average Female Bench Press
Bench press standards for women provide a helpful way to gauge progress and set goals. Below is a table showing average one-rep max bench press weights for women based on body weight and strength level.
Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
---|---|---|---|---|---|
90 | 19 lbs | 40 lbs | 71 lbs | 111 lbs | 157 lbs |
100 | 23 lbs | 46 lbs | 79 lbs | 121 lbs | 169 lbs |
110 | 27 lbs | 52 lbs | 87 lbs | 130 lbs | 180 lbs |
120 | 32 lbs | 58 lbs | 94 lbs | 139 lbs | 190 lbs |
130 | 36 lbs | 63 lbs | 101 lbs | 148 lbs | 200 lbs |
140 | 40 lbs | 69 lbs | 108 lbs | 156 lbs | 209 lbs |
150 | 43 lbs | 74 lbs | 114 lbs | 163 lbs | 218 lbs |
160 | 47 lbs | 79 lbs | 120 lbs | 170 lbs | 227 lbs |
170 | 51 lbs | 83 lbs | 126 lbs | 177 lbs | 235 lbs |
180 | 55 lbs | 88 lbs | 132 lbs | 184 lbs | 242 lbs |
190 | 58 lbs | 93 lbs | 137 lbs | 191 lbs | 250 lbs |
200 | 62 lbs | 97 lbs | 143 lbs | 197 lbs | 257 lbs |
210 | 65 lbs | 101 lbs | 148 lbs | 203 lbs | 264 lbs |
220 | 68 lbs | 105 lbs | 153 lbs | 209 lbs | 270 lbs |
230 | 72 lbs | 109 lbs | 157 lbs | 214 lbs | 277 lbs |
240 | 75 lbs | 113 lbs | 162 lbs | 220 lbs | 283 lbs |
250 | 78 lbs | 117 lbs | 167 lbs | 225 lbs | 289 lbs |
260 | 81 lbs | 121 lbs | 171 lbs | 230 lbs | 295 lbs |
This table offers a clear reference for understanding how your bench press compares to others in your weight class. If you’re just starting, consider a beginner workout plan for women to build strength safely and steadily. Over time, consistent practice and gradual progression will help you surpass your goals and grow stronger.
How Much Should You Be Able To Bench Press
The amount of weight you should be able to bench press depends on your body weight, training experience, and strength level. For male lifters, a good benchmark is to aim to bench around one time their body weight.
For female lifters, a good target is approximately 0.7 times their body weight. These goals provide a practical starting point and help track progress over time. However, strength-building is a highly individual process influenced by factors like genetics, training consistency, and recovery.
General Bench Press Goals
For men, beginners should aim to bench 50%–70% of their body weight while focusing on proper form and technique. Intermediate lifters typically work toward benching their full body weight, while advanced lifters often exceed 1.5 times their body weight.
For example, a 170-pound male might start with 85–120 pounds as a beginner. As an intermediate, they can aim for 170 pounds and progress to 255 pounds or more at the advanced level.
For women, the goals scale similarly but reflect natural differences in muscle mass and strength. Beginners should aim to bench 30%–50% of their body weight, progressing to 0.7 times body weight as an intermediate target. Advanced lifters can reach or exceed their full body weight with consistent training.
For instance, a 140-pound female might start by lifting 42–70 pounds to build a strong foundation. Over time, she can aim for 98 pounds as an intermediate goal and work toward 140 pounds or more.
Factors That Affect Bench Press Performance
Bench press performance relies on training consistency, recovery, and proper technique. Strong, coordinated movements from the shoulders and elbows are critical, especially during challenging parts of the lift.
Grip width and bar path significantly impact efficiency and safety. Small adjustments, like altering your grip or elbow position, can improve performance. Accessory exercises like dumbbell presses, push-ups, and tricep dips strengthen supporting muscles, enhancing stability and power.
Recovery is essential to avoid overtraining and allow muscles to repair and grow. Adequate rest, proper sleep, and balanced nutrition are key for sustained progress.
Gradually increasing weight, repetitions, or training volume helps your body adapt over time. Pair these adjustments with mental focus and preparation to build confidence and consistently improve your lifts.
How To Bench Press More
Increasing your bench press weight requires a combination of proper technique, targeted training, and attention to your strength and recovery. Below are key strategies to help you lift more safely and effectively.
Focus On Proper Form

Perfecting your form is essential for maximizing strength and minimizing the risk of injury. Ensure your feet are firmly planted on the floor, your shoulder blades are retracted, and your chest is slightly raised. Keep a slight arch in your back, but avoid lifting your hips off the bench. The bar path should remain straight, lowering it to just below your chest line before pressing it upward.
Small adjustments, like finding the right grip width or tucking your elbows slightly, can make a big difference. Grip width significantly impacts performance, particularly during the sticking region of the lift. A wide or medium grip can optimize shoulder and elbow joint moments, enhancing overall lifting potential. Remember, good form is the foundation for increasing weight safely and consistently.
Prioritize Quality Over Quantity
When it comes to building strength, controlled, high-quality reps are more effective than doing lots of reps with poor technique. Quality reps fully engage the target muscles, allowing for optimal growth and performance improvement. It’s better to perform fewer, well-executed reps than risk injury with rushed sets.
Including exercises like push-ups can complement your bench press routine. The debate of push-ups vs. bench press often comes down to your fitness goals. While push-ups are great for building endurance and stability, bench presses allow for better progressive overload.
Optimize Rest, Recovery, And Nutrition
Rest and recovery are vital for muscle repair and growth. Take at least 24–48 hours between heavy bench press sessions to allow your muscles to recover fully. Prioritize sleeping for 7–9 hours, as this is when your body repairs damaged tissues and builds new muscle fibers.
Nutrition plays an equally important role. Protein-rich foods, such as lean meats, eggs, and legumes, are essential for muscle growth and recovery. Carbohydrates provide the energy needed to fuel your lifts, while healthy fats support hormone production. Proper hydration is also crucial for peak performance.
Understanding the average bench press by age can help you set realistic goals and expectations. Younger lifters may progress faster, while older lifters often benefit from prioritizing recovery and joint health in their training plans.
Conclusion
Improving your bench press is a journey that requires patience, consistency, and a well-rounded approach. Understand the benchmarks for your weight and strength level. Focus on proper form and use strategies like progressive overload and accessory exercises to improve steadily.
Recovery and nutrition are just as important, ensuring your body has the tools it needs to grow stronger. Whether you’re new or experienced, focus on your progress, not just the numbers. Celebrate each step and enjoy growing stronger!
Frequently Asked Questions
The bench press builds upper body strength, targeting the chest, shoulders, and triceps. It also improves stability, power, and muscle tissue.
A high average bench press can be impressive, especially relative to your body weight, as it demonstrates strength and commitment. However, what’s most important is setting and achieving goals that align with your personal fitness journey.
Yes, overtraining is possible if you bench too frequently or without enough recovery. It can cause fatigue, plateaus, and injuries. Prevent overtraining by taking rest days, balancing intensity, and listening to your body’s limits.
Beginners may benefit from bench pressing 1–2 times per week to build a foundation. More advanced lifters with strength-specific goals may bench more often 3–4 times weekly. Always ensure you allow enough recovery between sessions.
The amount you should bench press depends on your body weight and experience level. For men, a good target is one times body weight, while for women, 0.7 times body weight is a strong goal. Beginners should start lighter and focus on gradual progress.
Resources
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