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Bench Press Norms And Standards

How Strong Is My Bench Press?

The bench press measures strength in this specific horizontal pressing test. It is useful for tracking your pressing progress, but it is not a complete measure of athletic ability.

Enter your sex, bodyweight, weight lifted, and reps. The calculator estimates your one-rep max and compares it with the Bench targets for your exact bodyweight.

The Endura Bench Press Analyzer compares your estimated one-rep max with Endura’s sex- and bodyweight-adjusted bench standards, then shows your current level and next target.

Understanding Your Bench Strength Score

Your Bench strength level comes from comparing your estimated one-rep max with targets for your sex and exact bodyweight. Those targets rise with bodyweight without using one fixed multiplier for every lifter.

Bench Strength Standards

Want a clear view of how your bench press stacks up from beginner to elite? Use the detailed table below to pinpoint your current strength level instantly.

These bodyweight lookup tables show complete allometrically scaled estimated-1RM ranges. The calculator remains the exact source for bodyweights between rows.

Men’s Bench Press Strength Standards

BodyweightBeginnerNoviceIntermediateAdvancedEliteStretch
120 lbUnder 151 lb151–187 lb188–224 lb225–260 lb261–273 lb274 lb+
130 lbUnder 159 lb159–197 lb198–236 lb237–275 lb276–288 lb289 lb+
140 lbUnder 167 lb167–207 lb208–248 lb249–289 lb290–302 lb303 lb+
150 lbUnder 175 lb175–217 lb218–260 lb261–302 lb303–317 lb318 lb+
160 lbUnder 183 lb183–226 lb227–271 lb272–316 lb317–331 lb332 lb+
170 lbUnder 190 lb190–236 lb237–282 lb283–329 lb330–344 lb345 lb+
180 lbUnder 198 lb198–245 lb246–293 lb294–341 lb342–358 lb359 lb+
190 lbUnder 205 lb205–254 lb255–304 lb305–354 lb355–371 lb372 lb+
200 lbUnder 212 lb212–263 lb264–315 lb316–366 lb367–384 lb385 lb+
210 lbUnder 219 lb219–272 lb273–325 lb326–378 lb379–397 lb398 lb+
220 lbUnder 226 lb226–280 lb281–335 lb336–390 lb391–409 lb410 lb+
230 lbUnder 233 lb233–289 lb290–345 lb346–402 lb403–422 lb423 lb+
240 lbUnder 240 lb240–297 lb298–355 lb356–414 lb415–434 lb435 lb+
250 lbUnder 246 lb246–305 lb306–365 lb366–425 lb426–446 lb447 lb+
260 lbUnder 253 lb253–313 lb314–375 lb376–437 lb438–458 lb459 lb+

Women’s Bench Press Strength Standards

BodyweightBeginnerNoviceIntermediateAdvancedEliteStretch
100 lbUnder 69 lb69–87 lb88–113 lb114–144 lb145–154 lb155 lb+
110 lbUnder 73 lb73–93 lb94–121 lb122–154 lb155–164 lb165 lb+
120 lbUnder 78 lb78–98 lb99–128 lb129–163 lb164–174 lb175 lb+
130 lbUnder 82 lb82–104 lb105–135 lb136–172 lb173–184 lb185 lb+
140 lbUnder 86 lb86–109 lb110–142 lb143–180 lb181–193 lb194 lb+
150 lbUnder 90 lb90–114 lb115–149 lb150–189 lb190–202 lb203 lb+
160 lbUnder 94 lb94–119 lb120–156 lb157–197 lb198–211 lb212 lb+
170 lbUnder 98 lb98–124 lb125–162 lb163–206 lb207–220 lb221 lb+
180 lbUnder 102 lb102–129 lb130–168 lb169–214 lb215–228 lb229 lb+
190 lbUnder 105 lb105–134 lb135–175 lb176–221 lb222–237 lb238 lb+
200 lbUnder 109 lb109–138 lb139–181 lb182–229 lb230–245 lb246 lb+
210 lbUnder 113 lb113–143 lb144–187 lb188–237 lb238–253 lb254 lb+
220 lbUnder 116 lb116–147 lb148–193 lb194–244 lb245–261 lb262 lb+

Once you’ve found your spot on the chart, you know exactly how your bench press stacks up—from beginner-level to elite.

But wherever you stand right now, you can improve—and quickly. Even advanced lifters have untapped strength waiting to be unlocked.

The fastest way forward isn’t guessing or following random workouts; it’s using targeted strategies designed specifically around your current strength and goals.

How the Bench Calculator Works

Enter your sex, bodyweight, weight lifted, and reps. The Bench calculator estimates your one-rep max from that set, then compares it with the targets for your sex and exact bodyweight. A one-rep entry uses the entered weight directly.

Use the same bench setup and complete the same accepted range of motion on every test. The result shows your current strength level and the exact estimated one-rep-max target for the next level. Bodyweight remains part of the comparison, but one fixed bodyweight multiplier does not determine the tier.

Elite Bench Strength Levels

Elite Bench strength means reaching the Elite target for your sex and exact bodyweight while following the same testing standard on every rep. The target rises with bodyweight without increasing pound-for-pound.

Use the same bench setup and complete the same accepted range of motion on every test. Use the calculator for your exact Elite and Stretch targets; the table provides six useful reference points.

Bench Elite and Stretch Reference Targets
GroupBodyweightElite beginsStretch begins
Men150 lb303 lb318 lb
Men190 lb355 lb372 lb
Men230 lb403 lb423 lb
Women120 lb164 lb175 lb
Women150 lb190 lb203 lb
Women180 lb215 lb229 lb

Bench Comparisons

Curious how your bench press stacks up against top athletes? Here’s how strong athletes typically are in several popular sports:

Sport Position or Category Avg. Bench Press 1RM (lbs) Typical Athlete Bodyweight
🏈 Football Linebacker (College) 300+ ~225 lbs
⚽ Soccer Midfielder 205 ~175 lbs
🥊 MMA Welterweight 245 ~170 lbs
🏀 Basketball Guard 225 ~190 lbs
⚾ Baseball Catcher 275 ~200 lbs
Sport Position or Category Avg. Bench Press 1RM (lbs) Typical Athlete Bodyweight
🏐 Volleyball Outside Hitter 120 ~140 lbs
⚽ Soccer Forward 130 ~145 lbs
🥎 Softball Catcher 145 ~160 lbs
🏀 Basketball Guard 135 ~150 lbs
🏋️‍♀️ CrossFit Competitive Athlete 165+ ~150 lbs

Bench Milestones and Next Targets

Improving your bench starts by understanding exactly how strong your bench press is right now—and then taking action with clear, targeted strategies. Here are three straightforward ways to boost your bench fast:

1. 

Strengthen Your Weakest Link

Identify exactly where you stall—off the chest, midway, or at lockout. Strengthening that sticking point directly is the quickest way to bigger numbers.

2. 

Add Paused Reps

Briefly stopping the bar at your chest during each rep builds explosive power, improves control, and smashes plateaus fast.

3. 

Adjust Your Training Frequency

Bench pressing more often—two to three times per week—accelerates your progress, provided you also prioritize smart recovery.

But if you want the fastest possible results, generic tips won’t cut it. You need guidance tailored specifically to your strength, experience, and goals.

Ready for a clear, personalized plan built specifically around your goals?

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Use these nearby tools to compare your bench press with changes in range of motion, grip, equipment, or body position. Each calculator applies its own exercise rules and standards.

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