Bench-Press Strength Analyzer (Free)
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How Strong Is My Bench Press?
Have you ever finished benching and wondered: “Is my bench press actually strong, or am I just average?” It’s a question every serious lifter eventually asks. Your bench isn’t just another lift—it’s one of the best ways to measure your upper-body power and athletic potential.
But raw numbers alone aren’t enough. You need context: your body weight, lifting experience, and athletic goals all matter. That’s why this tool exists.
The Endura Bench Press Analyzer below quickly compares your bench press to real, scientifically validated standards—and even to elite athletes. You’ll also get targeted, actionable tips to get stronger fast.
Ready to find out how your bench stacks up—and exactly what to do next?
Use the Bench Press Strength Analyzer
Wondering exactly how strong your bench press is?
In less than 30 seconds, you’ll see exactly how your bench press measures up. Just answer a few quick questions about your bench max, body weight, and lifting experience. The Endura Bench Press Analyzer shows exactly where you rank compared to trusted strength standards and elite athletes.
You’ll instantly know your strength-to-weight ratio, your performance level (from beginner to elite), and get precise, actionable tips to boost your bench press immediately.
Bench Press Standards by Bodyweight (Men)
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.
| Your Body Weight | Beginner (lbs) | Intermediate (lbs) | Advanced (lbs) | Elite (lbs) |
|---|---|---|---|---|
| 130 lbs | 100 | 160 | 185 | 210+ |
| 150 lbs | 115 | 185 | 210 | 240+ |
| 170 lbs | 130 | 210 | 235 | 270+ |
| 190 lbs | 145 | 225 | 260 | 295+ |
| 210 lbs | 160 | 240 | 275 | 315+ |
| 230 lbs | 175 | 250 | 290 | 330+ |
| 250+ lbs | 190 | 260 | 305 | 345+ |
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.
Bench Press Strength Levels Explained
Wondering exactly how strong your bench press is? Your strength-to-weight ratio tells you the truth. Here’s exactly what each level means, explained clearly and simply:
- Beginner (less than 0.8x your body weight): You’re still learning the fundamentals and building early strength. Gains at this stage happen fast when you follow a clear plan.
- Intermediate (0.8–1.25x your body weight): You’ve built good strength and solid form. To keep improving, it’s time to upgrade your programming.
- Advanced (1.25–1.5x your body weight): You’re impressively strong. Gains now require precision—smart accessory work, targeted volume, and effective recovery.
- Elite (greater than 1.5x your body weight): You’re among the strongest lifters. Further progress is challenging yet rewarding, demanding advanced programming techniques.
Wherever you stand today, the goal is clear: measurable, consistent improvement.
How You Compare to Athletes
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 |
How to Improve Your Bench Press
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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FAQs About Bench Press Strength
1. How strong is my bench press compared to the average lifter?
An intermediate lifter typically benches around 1 to 1.25 times their body weight (men) and 0.6 to 0.8 times their body weight (women). Benching over 1.5 times (men) or 1.0 times (women) your body weight places you in elite territory.
2. Is 225 lbs a good bench press?
Yes—225 lbs is considered strong for most male recreational lifters (typically around 180–200 lbs body weight). For women, a similarly impressive benchmark is around 135 lbs.
3. What’s an elite bench press?
An elite bench press usually begins at about 1.5× body weight for men (e.g., 300 lbs at 200 lbs) and 1.0× body weight for women (e.g., 150 lbs at 150 lbs). Elite lifters often exceed these benchmarks.
4. How much should a beginner bench press?
Beginners typically start benching around 60–80% of body weight (men) or about 40–60% (women). With structured training, these numbers increase quickly.
5. How can I quickly improve my bench press?
Rapid improvement comes from personalized technique adjustments, smart training frequency, and specifically targeting your weakest points, regardless of gender or current strength.
Still have questions—or ready for personalized guidance to rapidly boost your bench?
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Try Endura free for 7 days and get a personalized bench press program tailored precisely for your strength, experience, and goals.